Back from USA and Back to Training (with Video)

Remembering the Pre-holiday body LOL!

Hi everyone,

After a very long journey, I finally arrived back in Ireland yesterday morning.  I have never been so tired! After spending the early part of the afternoon running errands, I headed to my mum’s to collect my cats. They were very happy to see me … for like 5 seconds! Anyway, I didn’t take offense, because I was happy to see them, and my mum and sister of course 🙂

Now that I’m back, I am feeling the need to start back into my training regime, but I had to catch myself on yesterday and remember that I need to take care of my SI problems and to continue to train around it until it clears up.

During the last week in the USA I had the chance to finally meet and spend a little time with someone I have only known online.  You all know him pretty well around here because I have referenced his work enough and I give him most of the credit for the advancement of my training.  Bret Contreras and I got to hang out a little, and he was able to advise me on the best course of action to help try and correct my SI Joint problems.  For the next 2 months I plan on implementing a few different exercises and variations of my current exercises to improve my Anterior Pelvic Tilt, which is a huge factor in exacerbating my problem.  In a future post I will explain this all a little more, as I now understand that many others can benefit from these corrective methods too.  I plan to film a short video of me demonstrating these exercises for you.

BC and me

During my time in Phoenix, I also got to hang out with the beautiful Glute-Goddess herself (Kellie Davis). I consider myself very lucky for the chance to meet all these people who I greatly respect.

Today, I was feeling up for training, so I decided to go and do some “hypertrophy-style” training on my Upper Back and Biceps. Bicep training is way harder than it looks btw, so don’t laugh!! 😉

  • First up was 3 sets of Body Weight Chin Ups (7, 7, 7) and then 3 sets Weighted (5kg) (3, 3, 3)
  • Next were Seated Cable Rows: 3 Sets with 39- 45kg x 8-10 reps
  • Next were Prone Dumbbell Rows: 3 Sets with 12.5kg x 10 -12 reps (these were actually quite tough, even with 12.5kg)
  • Next were Cross Body Hammer Curls: 3 Sets with 10kg x 10 reps (KILLER)
  • Next were Seated Machine Preacher Curls: 3 Sets with 15kg x 10 reps (another killer)
  • Finally I did Hammer Bar Curls: 3 Sets with 15kg x 10 reps (My forearms were more pumped than my biceps)

I finished the session with 20 minutes on the Stairmaster (just a steady pace). Then I did some stretches.

Hopefully in the next few days I will be feeling up to a new KB workout, and I will also post my new correctional exercises for you to see.

Remember in the meantime, there are PLENTY of old workout routines here that you can occupy yourselves with. Go back and try to beat your scores and feel proud of your progress 🙂



  • May 3, 2012

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