Im suffering.. suffering a lot now. The extreme tiredness mixed with its best mate stomach wrenching cravings with an urgent requirement to keep going no matter how you feel. Its like when you come to terms with a certain level of tiredness, a level of cravings etc it multiplies and you have to deal with it all over again. Brian and I own FSV and www.Todaysdeals.ie which means there is always so much to do. I find I simply dont have the energy to get the work done and thats annoying me. This is great but I have businesses too which I care deeply about but everyone says it comes with it and I keep telling myself when I think back to this after the show I will remember it as being easy, well future me its not!!!

Buy anyway moan over, 3 weeks to go from tomorrow and the body is definitely tightening up. I have looked at my body and I am prioritising areas that need attention which for me is legs, glutes, hams and calves. e.g. most workouts starts with hyper extensions for the glutes (finding these great) supersetted with hanging leg raises.

Another exercise I am doing for my glutes is lunges on an incline treadmill, try this! I do the last 20 seconds of every minute keep my toes pointed slightly inward to try target the outer, upper part of my quads along with my glutes. If you need to, hold onto the sides but the goal is to be able to do these with hands on hip, balanced and strong through the core.

Another little trick I have discovered on the stepper is to twist my body to one side and focus step sideways on it, focusing on the outer quad of the leading leg and vice verca. Mixing up feet position will hit different areas so play around with it if you use the stepper. Makes the time go a bit quicker too.

For calves I was doing lots of high rep drop sets but last week I tried pyramid sets on the seated which looked like this 20kg x 2 x 25 reps, 40kg x 2 x 20 reps, 60kg x 3 12. Moved on from there to leg press calf raises. I did 4 sets of 12 – 15 increasing the weight each set. I was very sore the next day so will try this for another few workouts then switch back and repeat.

I do abductors 3-4 times a week, 5-6 sets of the seated innies and outies which I find great. Adds a bit of width to my stems and bringing in some detail in my upper thigh.

Diet Plan

Ok so I am going into unknown territory now. I wish there was a set way of bringing in perfect conditioning on the day but no, each of us has to be different just to be awkward so one must discover what works best for them. That is the last thing I want to hear 3 weeks away but using what I have learned and picking the brains of people I really respect in the industry my plan is as follows:

1. No more protein shakes except for post training. Reading and its common to take out protein shakes as sticking to whole food will give you  a fuller look.

2. Increase BCAA & glutamine. Great for recovery, muscle retention, protein synthesis etc.

3. No more meat My protein will be from white fish and eggs only. No more red meat or chicken for the next three weeks.

4. Increase protein to 450 per day, decrease carbs to 250 grams a day and reduce fats to 50-60 grams per day.

Ok so thats the changes being made. Lets fit that into a meal plan

That is what I will do until 1 week out, then its carb depletion and carb loading begins the Wednesday before the show to hopefully come in the best I can on the big day.

That is the plan now, if I am unhappy with progress later in the week I will reduce carbs further. Cardio is one hour per day, mixture of stepper, bike, inc walk with lunge and axe strider.

At the start of this article I felt tired and sluggish. Getting the plan mapped out like this has really motivated me again, “pain is temporary, results last forever”. Its the last few weeks. I will give it everything.

Yours In Health & Fitness

Bren

FSV.ie – No 1 for Supplements & Advice

We are here to help you with your supplement choices, we have hundred of articles available to cover nutrition, training & supplements so if you ever have any questions, please do give us a call on 01-6708815.

Yours in Health & Fitness

Brendan & Brian www.FSV.ie

Vinny Reporting from the trenches here, Training for this contest has been going great! At this point I am filled with self –doubt, it’s a constant head game but nothing is stopping me from getting up every morning and getting my cardio in. The intensity of my weights sessions remain really good and I get my second cardio session in the evening.

At this stage my legs are quite tired, I remain fully covered up during most sessions, I visualize what I want to look like and train for that rather than analyse my own body. I am really focused on the muscle I am training, feeling every rep and contraction. Each rep is more important than the last.

My training regime really doesn’t change much throughout the year. If it works for you why change it? So I’ll train as hard and heavy as I can during Pre-contest as I do during off season. In the past four years I haven’t spent the off season trying to grow but I am really looking forward to bulking in this off season, put on some quality muscle and come back bigger and stronger next year.

I have had a very productive year and been asked to do this show and been sponsored by FSV has been so overwhelming. I’ll give it everything  I have…and I’ll be as ready as I can be on the day! I’ll have no regrets… as I’ve done everything I possibly can do at this stage I can’t possibly do much more.

My training Routines Will be Posted in coming week, Maybe you can learn something from them adapt them into your routine or just read out of general interest, but remember everyone’s body is different, what works for me may not work for you, I think a lot can be said for this and learnt from this. Diets are no different in saying this. We’re all different! Unique….one thing I want you all to do is listen to your body and only quit when you think and know you have gotten your workout to its fullest. It’s that intensity that will give you the extra yards! Full report coming up.

Thanks for all your support and following me on facebook and twitter, having all you guys there and messages you have sent have motivated me even more and made me more mentally balanced. Hope I Have influenced your workouts and pushed you all a little further in Training!

Thanks again FSV FOR THE SUPPORT WITH  THE SUPPLEMENTS WHICH HELPED ME GET TO WHERE I AM NOW.

Vinny

Feeling a bit better today got to sleep in but didn’t get to bed until five because I work security Thursdays & Saturdays in a nigh club in Dublin city. I always feel a little lethargic when I wake up later in the day but a nice light jog woke me up and I just missed the hailstones… a good start to the day.

Today in the gym is Abs & Chest. The plan is the start with abs, I read an article by Hany Rambod who is a trainer of many top professional bodybuilders and he suggested to train abs at the start of the workout or calves at the start if doing legs. I started and really really like it. It acts as a good warm-up, doesn’t take too much out of you and really helps to bring up those areas:

Abs Workout:

As I mentioned before I am working a lot on gluteus, lower back and legs so I am going to start by super setting hyperextensions with hanging leg raises. When doing the hypers I will have the pad resting on my upper thigh so I will be using mostly my gluteus to carry out the movement. This is a great exercise and really targets the gluteus a lot.

For hanging leg raises I mix them up, one set might be 10 – 15 reps as slow as I can, then pick up the tempo exploding up at the bottom. I don’t really count reps, I gauge it on pain. When it’s too sore to carry on, set done. I will always throw in one leg raises too to try hit the lower obliques.

After this I will move on to rope crunches super setting them with oblique crunches. I will do 2-3 drop sets for each set of rope crunches and 20 to 30 reps for oblique crunch for 3 sets:

Abs Workout:

1. Hyperextensions super setted with hanging leg raises. 20 – 30 reps each, 4 sets.
2. Rope crunches super setted with oblique crunch – 30 – 40 reps on rope pushdown (drop sets). 20 – 30 reps for oblique crunches.

Chest Workout:

I am trying to bring up my lower outer pecs so I start with bent over cable cross overs, 4 sets with a drop set on the last set.

Next exercise is dumbbell bench press, I really like this exercise, you can get a really good stretch and only recently I actually started doing them correctly. I bring the dumbbell right he way down so if it were a bar it would be an inch or so through my chest, then explode up stopping short of locking out the elbows to keep continuous tension.

I was in the gym yesterday and a young guy there asked me to spot him, he picked up the 40kg dumbbells to do presses, I gave him a hand with the first one then he proceeded to do the first four inches of the movement. I told him bring them down, he did slightly, I said bring them further and when he tried to lower the dumbbells his arms sprawled to either side and he dropped them. I was immediately worried he had hurt himself but luckily he was fine.

He then picked up the 30’s and it was the same story, he put them down, picked up the 20’s and barely scraped out 8 reps. He said “wow that is a whole new type of pain”. He had for the first time in a long long time actually worked his chest instead of barely moving a big weight. You hear it more and more from pro bodybuilders, “leave the ego at home, exercise the muscle and it will grow”.

I do 2 sets 12 – 15 reps here and do triple drop sets. Next is incline dum raises, I do 4 sets 8 – 10 reps again bringing it right down, explode up and stop short of locking out.

Next is 2 sets of incline flyes, I do two drop sets here and finally I do four sets of pec dec 10 – 15 reps.

Chest Workout:

1. Bent over cable crossovers – 4 sets      – drop set on last set
2. Dumbbell bench press, 2 x 12 –      15, 2 x triple drop sets
3. Incline dumbbell press – 4 sets      x 8-10 reps
4. Incline flyes – 2 x double drop      sets
5. Pec Dec flye – 4 sets 10 – 15

Toasted and time for cardio.

Give this workout a whirl, if you are a beginner leave the drop sets out and drop the no of sets. Listen to your body, as famous bodybuilder Lee Haney famously said “its stimulation, not annihilation”

Enjoy the weekend guys

Yours In Health & Fitness

Bren

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie or our website  www.FSV.ie

**Disclaimer**  The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

I started this week strong. I was disappointed with the progress pics which meant I attacked the gym like a wild USP LABS jack3d up animal .

The week so far looks like this:

Sat – Chest, calves, 40 mins cardio

Sun – Arms, abs, 40 mins cardio

Monday – Quads, 20 mins cardio

Tuesday – Shoulders, forearms, 40 cardio

Wed AM – Hamstrings, 20 mins cardio. PM – Abs, calves, 20 mins cardio

Its Thursday morning, I got a run in this morning, interval training, walk 20 – 30 seconds, light spring for approx 100 metres. Felt good but now I am so so tired. The run was great but when I finished the quad session, the ham session and the incline walk / stepper / axe strider cardio all kicked in.

Walking up the stairs to the office almost killed me, My legs are so sore, everywhere is aching!!! That may be a slight exaggeration but I am feeling sorry for myself so leave me along

Tonight is back day. I wont do any cardio, sprints at 8 am in the morning is enough for one day.

Back Workout will be:

Warm up – stretching & a few lights sets 20 – 30 reps.

1. 3 sets Lat pulldown supersetted      with straight arm pullover using lat pulldown machine. I will do drop sets      with the lat pulldown and sets of 10 – 15 reps
2. Reverse grip straight bar cable      row. I am trying to brng in the detail in lower back so I will do 4 sets      of 12 – 15 reps with a drop set on the last set.
3. Dum bent over rows. I like this      exercise because you can get a good stretch and if there is any strength      difference in left to right is easily spotted. I will do 4 sets of 12 – 15      reps with a drop set
4. Shrugs – 3 double drop sets
5. Hyperextensions – 4 sets 20 –      30 reps

I am looking forward to it. I like training back, its always challenging, especially the drop sets and super sets. They burn like crazy but that’s what I need to get through.

I am feeling ok on the diet this week. I think being hungry has become normal and I am just disregarding the cravings. The goal is in site so that is enough motivation to ignore any cravings, tiredness etc. Still like to moan about it though!

The fat burners are really helping, Kinetica Thermo 5 give me a nice boost and I can really see the results from them. Apart from that I am loving Modern BCAA & BCAA punch power. BCAA’s are the best! Really refreshing, fuelling me up and hopfully hanging on to my muscle too.

That’s it for now, will give another update this week.

Yours In Health & Fitness

Bren

There is just five short weeks left until the show. The time has FLOWN by!! It’s hard to believe that 10 weeks has passed so quickly, it really makes me realise how important every set & every rep is. Every moment I have a weight in my hand is precious now because it will all make a difference in how I look on that stage. That’s both motivating and worrying. Motivating because it makes you really push yourself, worrying because I hope the training regime is the right one, the reps are right, right no of sets etc.

At this point the worry is creeping in slightly, the ‘what if’ questions rattling around my mind. What if my legs don’t come in? What if my glutes don’t tighten up and I look tall skinny and soft on stage???? These are just some of the questions and being tired and dealing with serious cravings for sugar and more carbs is challenging but I have my plan, I am sticking to it no matter what and the outcome should be good, have to just keep telling myself that.

Last weeks training went well. Bits tired on some days but have started taking thermogenic fat burners now too so they have given me a good boost of energy. Last weeks training went as follows:

Sat – Chest, calves, 35 mins cardio

Sun – Shoulders, tris,

Mon AM – Quads, 25 mins cardio (I was out on my feet Tuesday. Killed quads Mon morning and was so so tired on Tuesday afterwards.

Tues PM – Bis, abs, 35 mins cardio

Wed AM – shoulders, oblique’s, calves, 35 mins cardio

Thurs PM – Hams, abs. 35 mins Cardio

Fri PM – Back, calves, 10 mins low intensity, 10 mins interval training cardio

Pre workout I took my Optimum Nutrition Amino Energy or USP Labs Jack3d with added BCAA’s & Beta Alanine, Intra workout I always have my USP Labs Modern BCAA  or BCAA power punch from USN. with added glutamine & beta alanine. Post workout I have my protein shake which works out at 35 grams of protein, added maltodextrin, bcaa’s & glutamine. This is bascially a post workout supplement I created myself, I have to use egg protein because of my dairy allergy.

All body parts trained once with shoulders trained twice. If I am training quads, I add 1-2 hamstring exercises and vice versa when doing hams. Legs are still looking soft!! So I am going to really going to kill them tomorrow & in the next few weeks I will be really focusing on bring out areas that need most improvement like legs, glutes, lower back & chest.

For my diet this week I will be dropping carbs again slightly. The macronutrient breakdown will be 420 – 450 grams protein, 280 – 300 gr protein including post workout shake which I had separate in my last plan, fats come in at 80 – 100 which is a slight increase too. The post workout carbs is 60 grams so will be getting 240grams from food. I know that’s moderate but I am 6ft 4 with a very fast metabolism so for me that’s not much at all and I know the cravings will be tough.

Cardio is 40 minutes a day now. I am mixing it up between incline walk, stepper, axe strider & bike. When doing anything with resistance I am putting it as close to max as possible to get a good burn in the quads, hams and glutes.

I will put my diet plan up within a few days and get the training regime for each body part up too. I write everything down as I train, I find this is a great way to stay focused and make continuous improvements.

For my supplements I have increased my BCAA consumption. I now have 3 servings of either Modern Bcaa or Bcaa Punch Power every day. BCAA’s are fantastic for muscle retention to keep the muscle fuelled during workouts. I have started taking thermogenic fat burners too, I went for Thermo Lean by kinetica. This is a fantastic fat burner and even within a few days I can see results from them. Everything else remains pretty much the same as last week. You can see the diet and supplements plan by clicking here.

That is it for now, will be back during the week with more updates. If you have any questions I am more than happy to answer them.

Thanks

Brendan

At this point I know I wont put on any more muscle so the goal is conditioning, I have been doing more volume and really loving drop sets or giant sets.

Here is what I did yesterday for Abs & Back:

Warm up – 10 mins, streching etc

Abs Circuit

Leg raises x 20, 1 leg raises x 15 each side, lunge twists with 25kg bar x 20 each side finishing with decline crunches x 20 – 30. I did this circuit three times.

Back Workout

1. I started with lat pull down, 2 warm up sets, two double drop sets and a quadruple drop set to finish.

2. I am trying to bring up my lower back so I did 4 sets of 12 – 15 reverse grip cable row.

3. Then I moved onto dumbbell bent over row, 1 x warm up and three double drop sets 10 of each weight so 20 reps per set.

4. Dumbbell shrugs x 3 sets 15 – 20 reps

5. Face pulls x 4 sets. Face pulls was an exercise given to me by Paul Byrne of Body Byrne to bring up my rhomboids. Working slowly, takes a while to get the feel of the exercise but it’s coming on.

I took my Optimum Nutrition Amino Energy beforehand loaded with extra BCAA powder. I used USN BCAA punch power during my workout with added Optimum Nutrition Threshold and my post workout supplement directly afterwards which was Egg Protein powder, BCAA powder & glutamine. Felt good, got a good pump and nicely sore today after it.

For my cardio I did 10 mins stepper at the start and 20 mins brisk incline walk to finish. With all my cardio now I am really squeezing my glutes and hamstrings. If I don’t have striated glutes and really good hamstrings there is no point in going. These guys are going to be shredded!

Its 8am Sat morning now and I am sipping on my Optimum Nutrition Amino Energy about to go do chest and cardio. I have been up since 6 am getting my food in and prepping for the day. I am going down toWaterfordto the Spring Classic show so got up early to make sure I have all my meals ready. I wish all the competitors very best of luck in it. It should be a great show.

All the Best For Now

Bren

Just a quick one today about the importance of regular sports massages. I always do the same thing, get a massage, feel great afterwards and then leave it until I have another little strain or built up tension. Then think about if only I had gone more regularly! Well now I do and it has made an incredible difference.

Training regularly means your body is constantly repairing itself, after all the aim of the game is to damage muscle fibres and they grow back stronger. This inevitably causes knots and little strains which need to be worked out. Some top athletes would get work done everyday but in the real world that isnt possible for most of us.

Currently I try to go once every 10 days or so and have noticed huge improvements in how I feel since I went to the Therapy Suite in Blackglen Sandyford. The owner Jennie is competing in the NABBA worlds in June here so she has a great understanding of the usual injuries bodybuilders get and since going it is like I have had a weight lifted from my shoulders, she said I had a lot of tightness in my back and an ald knee injusry has caused knots to build up in my leg which in turn affected blood flow and this affects growth of the muscle. It was a shock to hear that the muscle simply wont grow with knots and injuries, I got big flashes of a lot of hard work all in vain! Scary thought!

Whomever you use, check out their qualificitions and experience first and if you are in the Dublin area then I highly recommend giving the Therapy Suite a go. One warning though, it is extremely painful! But well worth it afterwards.

The contact details for The Therapy Suits are 087-6123599 and ask for Jennie.

Stay strong, stay supple!

Bren

Six weeks to go from Saturday, time is flying by! My training has been going well, this article I will go through what I have been doing, what my plans are etc.

At ten weeks out I started cardio, 20 minutes five times a week on the stepper. My macronutrient breakdown from 10 – 8 wks out was 350 grams protein, 400 grams carbs & 50 – 80 grams fats.

Week 8 I dropped the carbs to 300 – 350 per day, I eat slightly more on leg day increasing it to 350 gr carbs. The increase was mostly around the workout, e.g. more carbs post workout supplement and bigger meal after training.

I have increased the protein to approx 400 grams a day and fats are coming in at 50 – 80 grams per day still.

Daily Eating Plan

Meal 1: Egg protein shake, glutamine, bcaa powder, 60 gr carbs from oats, 1 apple. Fish oils, cla, l carnitine and multivitamin.

P. 35. C: 80. F. 5

Meal 2: 2 x chicken fillets weighing 170 – 190 gr each, brown basmati, veg & spoon of coconut oil

P. 80. C. 60. F. 15

Meal 3: 2 x chicken fillets, brown basmati, veg

P. 80. C. 60. F. 10

Meal 4: Protein shake, 40 grams carbs from oats, sp omega blend

P. 35. C. 40. F. 10

Meal 5. 2 x chicken fillets, brown basmati, veg

P. 80. C. 40. F. 10

Meal 6. Steak, 10 egg whites & omega blend, sp natural cashew butter, fish oils, vit c, cla, l carnitine,

P. 60. C. 0. F. 25

Bedtime: Modern BCAA & ZMA

Totals: P: 370. C: 280: F: 75

That is excluding my workout supplements. Pre training I am taking Optimum Nutrition Amino Energy which I really love, USP Labs Jack3d for leg days and if I am really tired and I add bcaa powder and beta alanine to the pre workout shake.

Intra workout I take Modern BCAA or BCAA Power Punch with added beta alanine.

Post workout I have a protein shake with approx 60 grams fast acting carbs, I use maltodextrin with my egg protein with added glutamine and BCAA’s.

Workout macros are:

P. 40. C. 60. F. 0

This brings my total up to 410 grams protein, 340 grams carbs & fats remain the same so I am bang on target.

On non training days I keep the carbs around 300 grams, at this stage I want to start reducing them further so I don’t bother eating extra on non training days.

Training

I have just kicked off with cardio in the mornings and weights in the evening so this is what it currently looks like:

Monday AM – Abs & cardio

Monday PM – Chest

Tuesday AM – Cardio & Calves

Tuesday PM – Back

Wednesday AM – Abs & cardio

Wednesday PM – Shoulders

Thursday AM – N/a

Thursday PM – Quads with one hamsring exercise to finish

Friday AM – Cardio & Calves

Friday PM – Arms

Satuday – Off

Sunday – Hams with 1 – 2 quad exercises & cardio

Then I repeat taking a day off on Saturday the following week and so on. The cardio is 30 minutes, a mix between stepper, axe strider and inc walk. I do high intensity cardio maybe once a week. I like this because it gives the lungs a good workout too.

I am a little tired and the cravings for sugars and extra carbohydrates is kicking in but overall its fine and I feel fine. I am sure it will get a lot more difficult coming in to the final weeks but I am looking forward to the challenge.

I will be taking my pictures on Sunday and will plan my following two weeks based on how I look and the progress I made. In the past when I dieted I made the mistake of doing too much cardio and reducing the carbs too much also which meant I dropped a lot of weight. This time I am doing it very gradually and monitoring weight and how I look a lot.

It does mess with your head a bit. Some days I go to the gym and think I look really well but others I feel like I have taken 20 steps backwards but that’s all part of it. It is very exciting when you see changes which are happening a lot now, new veins appearing, bodyfat disappearing in different areas etc, its very motivating.

That’s it for now guys, hopefully Sunday will show some good progress. There had better be progress or else I am giving up and going to McDonalds Only joking, I am sticking to this no matter what.

Over and out for now

Bren

FSV.ie – No 1 for Supplements & Advice

We are here to help you with your supplement choices, we have hundred of articles available to cover nutrition, training & supplements so if you ever have any questions, please do give us a call on 01-6708815.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

Things are coming along nicely, we are just under seven weeks out now and I wanted to share my training schedule and diet plan with you.

Training: 

Monday AM:  X trainer x 30 mins, PM: Chest & Abs

Tues: AM: Treadmill 30mins, PM: Back

Wed: AM: Rest, PM: Glutes, Hamstrings and Calves

Thurs: AM: Treadmill 30mins, PM: Delts, Traps and Abs

Fri: AM: Treadmill 30mins, PM: Biceps and Triceps

Sat: AM :Quads and Calves

Sun: AM:  Stepper 30mins

2 ½ hours cardio weekly more than enough to see things moving for now

Diet Plan

Daily Macronutrient Goals:

Protein – 300 grams

Carbohydrates – 150 grams

Fats – 50 grams

Daily Schedule Meal plan:

Meal 1:  8 egg whites 2 whole eggs, 80g of oats

Meal 2: 8 egg whites, 80g oats 1 Tbsp Extra Virgin olive oil

Meal  3: 200g chicken 80g oats

Meal 4: 200g chicken mixed large salad

Meal 5:200g chicken/salmon/steak (choose 1) with mixed veg 1 tbsp Extra virgin olive oil

Meal6: Cottage cheese light mixed with whey protein and Udo’s oil

Post workout supplements are on training days 50g Optimum Nutrition Gold Standard Whey Protein directly after training & I sip On Bcaa’s USN BCAA power punch during cardio.

This is my training and diet plan for the coming weeks. I will keep you guys updated with changes and keep and eye on the FSV Facebook page to see my progress pictures.

Yours in Health & Fitness

Vinny T

Got pics done yesterday to see had I made much progress.. little disappointed to be honest. I have posted some below but to see them all so far click here. I think I was expecting miracles to happen overnight for some reason, probably down to excitement and becoming ultra focused. Staying positive and all that I have made some improvements, my legs have improved slightly. My calves have grown but frustratingly still cannot see it much in the pics. I will keep going, I am feeling good and loving the training so far.

A little bit of bodyfat has come in over the past few weeks so I going to bring the carbs down slightly and add increase cardio too. The daily goals are 350 grams protein, 500 grams carbs & 100 grams of fats. I am going to do 8 mins stepper at the start of a workout and 8 afterwards, see how this goes for 2 weeks. I might change it up, incline walk, axe strider etc. Supplements remain pretty much the same too, I am really loving BCAA Punch power, I am taking ZMA each night before bed, my egg protein from ON, Glutamine from Kinetica & Kinetica Multivitamin.

Damn you legs you better start growing for me! It is going to take years to build them but here is what my plan is to try improve them in 11 weeks. I am going to get quads and hams in twice a wk. This would be impossible with work and trying to train other bodyparts so what I am going to do is when training hams do two quads exercises for 3-4 sets afterwards and vice versa when training quads add two ham exercises afterwards.

Last week I made David from transform fitness who told me to try ascending sets to start on leg extensions. They were so tough and I highly recommend you giving them a try. It goes like this:

Moderately light weight x 12 reps, increase weight do 14 reps, increase weight again and try for 16 reps. My legs were burning! I had to do a little rest pause on the last section but the pump I got was unbelievable. I have added walking lunges to my leg workout too, great exercise! Hopefully it will help separate the quads and hams.

I will post up my workouts this week and keep you updated on progress. If anyone has any questions or feedback you can send them through the contact us section on www.FSV.ie

Thats all for now guys, its 4 am and I am going to get myself in for 6 today. I work security too at wkends which upsets my body clock, up till 6 am means I would sleep in late and then have trouble sleeping so every now and again I do an all nighter and get some work done. Its a peaceful time.

Yours in Health & Fitness

Bren`

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blogwww.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.