Saturday, 8 December 2012

Land Rover Commercial Video link

Here is the Video Link to the land rover commercial. Really great day and i am pleased with the outcome

Thursday, 20 September 2012

Tranformation Before and After Picture

I can't edit pictures to save my life. However i asked a Photographer friend of mine (Toby Harrison- great Photographer check out this page - to connect the pictures together for me and write Before/After

Here is a simple Before and After picture. I am actually tensing in both pictures, but you can see the growth in definition. My Chest has more shape and my arms are bigger.

My hair is back to black too. This pic is a little old. So my shoulders are better defined now. But still room for improvement


Landrover Advert/Commercial

Over the summer i booked a number of jobs, but one of the funnest and high profile was a Landrover Advert.

The advert scenario is a group of mates playing rugby; each clip shows them training or relaxing. The idents(sponsored adverts for The Rugby Club Show on Sky Sports) have no aired. However, they decided to also take pictures which will be going in programmes here are the pictures featuring me.

I am pretty pleased with the shots (My favourite is the running shot)

Friday, 24 August 2012

Shoot with Toby Harrison

These are some of the great shots from the Shoot i had with amazing photographer Toby Harrison.
The Concept of the Shoot was Urban Gymnastics.
Check out his facebook page


Tuesday, 15 May 2012

136 of 365 days- Clean and Jerk 90kg Pb and goals for the summer

Today, i had a little achievement on the "clean and jerk", i was able to do 90kg for 3 reps.

My goal for the summer is 100kg, which i will be happy with depending on what i weigh in the summer.

Friday, 4 May 2012

Body journey day 126 (04/05/12)


5.30 promax diet bar
8.00 thermbol
8.30 cyclone shake
10.00 blueberries
12.30 thermbol
1.00 salmon with rice and vegetables
4.00 cyclone
7.00 spaghetti bolognese

22.30 chicken and stuffing sandwich

126 of 365 days- Lean day 3

In the video i forgot to mention i upp'd the cardio

We now do 1.5km x2 with 2 minute rest, first on resistance 5 and then resistance 3


I mainly trained my friend but what i did do was..

3x10 tricep pull downs
4x10 single arm cable crossover
10 pull ups
Decline sit ups 20,30,20,30
50 leg raises
dead lift 1x8 80kg

standing dumbell press 24kg 2x10

Thursday, 3 May 2012

Body journey day 125 (03/05/12)

Day 125
7.30  protein shake
8.45. Thermbol
9.30 Cyclone
11.30 Thermbol
12.00 Chicken breast, jerk chicken dumpling
1.30 lucozade
3.30 thermbol
4.00 bag of nuts
4.30 salmonx2fillets and vegetables
6.00 Promax diet bar

Remembering the first time i stacked a machine in the gym

This was my trip down memory lane

125 of 365 days- Lean day 2

4x10= 130kg Squats

Deadlift- 60kg,100kg,150kg- 4,8,6,140kgx8 100kgx8 with shrugs

random tricep moves
and abs moves

Sorry for the lack of details, it was really random.

Wednesday, 2 May 2012

Body journey day 124 (02/05/12)

Day 124

Diary Diet
7.50 1 thermbol tablet
8.15- Cyclone 1.5 scoop with water
1030- Cyclone 1.5scoop with full fat Milk
1230- thermbol
1.30- two salmon fillets plus vegetables
3.30- thermbol
4.15- Cyclone 1.5 with water
19.36- thermbol
8.00- Cyclone 2scoops, 2calcium tablet, 2multi-vitamin,
9.30 protein shake with milk

124 of 365 days- Lean day 1


4x10 squats 120kg
leg extension 4x10 95kg

3x15 pull ups
Lap pull down 85kg to failure

20 dips
3x10 axle press 50kg

side lateral raises 40kg 4x10

evening workout

incline bench 3x10 100kg

40s cable pull down/dips 2x

dumbell raises 12kg 4x10

Cable crossover 4x10

leg raises with dumbell 20kg 4x10

sit ups with plate 3x10

Thursday, 26 April 2012

117 of 365 days- Maximuscle £150 dragan challenge award

My order for winning the Regional Dragan challenge came. Fun times.

I have never used Cyclone before, as i usually get the lowest carb content possible in my shakes. However, i wanted to give it a try.

I am still deciding how i will use it. As usually i have a protein shake before workouts, during workouts and then either on the way home or when i get home.

I will use the Thermbol in June. because i am approach exam period and wont be able to train hard enough to give the tablets a fair go. I am already pretty ripped so it will be interesting to see whether Thermbol can make  the difference. I will check my fat% before i start the programme.

Many thanks for goodies Maximuscle

Wednesday, 11 April 2012

102 of 365 days- what i look like now and my goal to get 8% body fat

I outline what i look like now and how much i want to improve in the coming month.

my scales in my house say i have 15% body fat. I don't know how accurate they are but i know it is possible to be far more ripped than i am.

So year the really training begins!!!!

99 of 365 Days - I won the regional Dragan challenge

Thursday, 22 March 2012

Body journey day 82 (22/03/12)

Day 82

Gym stories 81# first time in the gym

Gym advice 81# Making sure your skipping role is the right length

80 of 365 days- Triceps, abs and chest

Pull ups 3x15
Incline bench press 3x10 100kg

Cable pull down 5x20 27.5
Cable pull down 3x8 slow reps 27.5

Dips 5x20

5x20 machine crunches

steps ups with 25kg bar


let raises

Dragan challenge 1.53

Body journey day 81 (21/03/12)

Day 81

Eating a lot of carbs to get energy for the dragan challange... So i am not sure how this will affect my definition

Gym stories 80# New trainers and athletics days

Gym Advice 80# The most important gym clothes to spend your money on

81 of 365 days- Rest Day

Monday, 19 March 2012

Body journey day 79 (19/03/12)

day 79
pancakes, chicken and shakes

Gym stories 78# todays training 

Gym advice 78# Watch videos by scooby

go to

79 of 365 days- back and Chest

Curl and Press 20kg
50 reps
Bench and squats super set

100 reps of bench with 20 weightless squats for rest

80kg-80reps, 30squats, 60kg 20reps

Jog 3x10 pull ups, jog

Machine row 100reps 65kg

countless pull ups

Body journey day 78 (18/03/12)

Day 78

gym stories 77# back in the day when i got chubby

I am going to upload the picture of my changing body tomorrow.

Gym Advice 77# The Secret to having six pack abs

The secret is watching this video... Just kidding lol.

The secret is going to the gym and going the following days, weeks and years...

Now watch the video

78 of 365 days- Rest Day

Saturday, 17 March 2012

Body journey day 77 (17/03/12)

day 77

Body journey day 76 (16/03/12)

Day 76

Gym stories 76# Zach Krych's amazing story


Gym advice 76# Cheap ways to get energy for your gym workout

Buy a bag of apples at the beginning of the week or a bag of jelly babies.

77 of 365 days- Rest Day

Rest day 77

76 of 365 days- Abs, Chest and more Abs

Push press pyramid on smith machine 110,120, 125,120,110 5reps of each

Abs workout which i can't remember lol sorry

Home Beach body- six pack abs and chest workout!

Great workout you can do before work or after work, at home or in the gym.

20 spider press ups
10 abs rollers
10 crunches
10 leg raises
skip for a minute

repeat 3 times

Gym Stories 75# Failing to complete sets

Gym Advice 75# How much cardio should you do to get a Six Pack?

I basically do atleast an hour each week of intensive cardio. However, that is not one straight our, it is broken down into 3-10minutes, spread over the week

Zach Krych Injury & Comeback

This video is an amazing story of being seriously injured and coming back stronger than ever.

However, it serves as an example that if a professional weight lifter can injury himself then a normal gym-goer definitely can!

Make sure you have a spot on heavy lifts.

Friday, 16 March 2012

Hardcore Triceps and Lower Abs workout- How to get a six pack

This is a great workout to test your endurance and work your triceps, forearms and abs.

As you can see it works your abs well but i think it mainly focuses on your lower abs. Helping you get that V shape. Plus helping you cut up your triceps


100 dips
as many leg raises as you can do before your abs or grip go


Insane fat burning shoulder workout- Power of 100

Power of 100 workout

Good cardio and endurance exercise if you hate running or biking. Plus it's great for carving up your shoulders

100 reps on up right row
1minute skipping as a break

Three minutes super abs work out

This workout can be performed at home.

I recommended doing it every other day, if you want to get a summer body.

The workout

3x Abs roller 15
3x Straight leg sit ups 10

No rest!

If the reps are too hard. go down by 5 and make your way up

insane fat burning chest workout- power of 100

Good workout if you want a defined chest.


100 reps of seated press
skipping for a minute as a rest

Insane shoulders and abs Workout- Power of 100

This really saps your energy. Plus its a great workout for your abs as well. The combination of a compound press with an abs move.


Shoulder press 100 reps
with abs roller 10 reps as rest

You do as many as you can do until your tired then get on the abs roller as a break for your shoulders.

Its not fun lol.


Half of your 1rpm or less.


Go as low as possible but the first time you do it your form will be bad. The more you do it the better it will get.

insane back and legs workout- power of 100


This is a really good way to burn fat and test your endurance. Plus it will help you improve your pull ups. Form... as low as possible to complete the sets, but just push through to get it finished. You can work on form on normal sets of 3x8. This program is about getting the reps done.


4x lap pull down 25reps
4x leg press 25 reps


Lap Pull downs- 50%-70% of your 1rpm
Leg press - double your body weight or less

I was doing

70kg and 160kg

Thursday, 15 March 2012

Body journey day 75 (15/03/12)

Protein shakes

Gym stories 74# summer is around the corner

A summer body is made in the winter.

Today was a warning that summer is around the corner, so if your thinking of walking around topless you might want to put the work in.

Gym stories 74# summer is around the corner

A summer body is made in the winter.

Today was a warning that summer is around the corner, so if your thinking of walking around topless you might want to put the work in.

Gym advice 74# Does form matter

Not always. Just get the job done. And push hard but be safe

75 of 365 days- Tricep, shoulders and bicep- Power of 100

Dips 100 reps plus leg raises with 5kg weight
cable curls with pull downs 1x20/20
Dragan challenge 16kg

circuit x3
abs roller 15
plate crunch 15
straight leg raises 15

Pull ups 3x20

Dips with 30kg belt 3x5
leg raises with 30kg belt 3x15

2x15minute runs with pull ups half way

Gym stories 73# burpees are hardcore

Burpees are the work of the devil!!! Pain!

Gym Advice 73# how to use a abs roller properly

Simply stated, don't use your hips and legs to do the work!

74 of 365 days- rest

rest day

Tuesday, 13 March 2012

Body journey day 73 (13/03/12)

New diet

Chicken, vegetables.

Sandwich roast chicken and stuffing

protein shakes

Gym stories 72# Walking on the treadmill. Waste of time!

Why do it? You walk around everyday. Yet, you do not think you are working out. Use your time in the gym wisely.

Gym Advice 72# How to improve your dips?

Well you can improve your dips at home

I suggest


Press ups with a fist, plus your arms need to be touching your sides on each extension.

Do this to failure on the first morning or evening. Take that number and do it for the rest of the week. The following week increase that number by 1,2,3,5 depending on how strong you are now feeling.

Do this morning and the evening

At the GYM

IF you can do atleast 3 dips

You can do 5xfailure

If you can't get a friend to hold your feet to make it easier

Once you can do tens of dips, it is time to introduce a dips belt into your regime. Put on 5kg and complete your normal set

73 of 365 days- shoulders and bicep- Power of 100

Today my back was slightly killing from yesterday. But i am not dead so i pushed on.


Barbell shoulder press with 10reps abs roller
100reps of 40kg- 30, 20, 10,10,10,10,5,5

Upright row with skipping for a minute
100reps of 40kg- 30,20,15,15,10,10

Ab roller with straight leg sit ups

Leg curl with leg extension (machine)
60kg, 80kg

Barbell curl 100 reps 30kg- 30,20,20,20,10, 30 seconds rest
no rest
Press ups 50reps

dumbbell curl 2x50 with 20 kg
dumbell speed shoulder press 2x50 14kg
10 chin ups

gym stories 72# messing up recordings

Sometimes i am too tired to complete what i suggest.

gym advice 71# How to improve your pull ups

Watch the video.

These is the set i suggest.

The weight is dependant on how much you weigh and how strong you are already

Lap pull down100%-75% of your weight

 50%-75% of your weight

25%-50% of your weight


Pull up bar

3x failure

3x10 with assistance to finish off

72 of 365 days- chest and back- Power of 100

Session pt1

Skipping- 3minutes

Super set pull downs with pull ups 100kg - 3x10 with pull ups to failure

Dumbell press 65 degrees 3x10 40kg
dumbell press 40 degrees 1x10 40kg

skipping 3 minutes

Incline bench 3x5 100kg
Decline bench 110 kg1x10
decline bench 120kg 1x6


Side pull down machine 1x10,100kg

Session p21 power of 100 no to rest to 30seconds maximum rest

Bench press 100 reps 70kg= 30,10,10 (skip for a minute) 6, (skip for 30 seconds), 10, (skip) 8, (10 pull ups) 6, (10 pull ups), 12, (pull ups) 6,2

Super set of Lap pull downs and leg press

4x25/25 70kg and 160kg no rest

Seated bench press 100reps with skipping, - 50, skip, 15, skip.15skip 10,skip, 10

3x5 pull ups

Monday, 12 March 2012

Sunday, 11 March 2012

Body journey day 71 (11/03/12)

Rice and Peas with curry goat.

Last bueno

Gym stories 70# Even with deals supplements cost a bomb

Supplements still cost a bomb!

Gym advice 70# how to get wide and upper chest?

Some people fear working their chest hard as they do not want to develop 'man boobs'. However, this should not be one of your fears if you are doing adequate cardio, eating properly and importantly, doing both back and chest exercises.

The 'the man boob' look comes in two ways.

First of which is the purely fat chest. This is based on being over weight and not doing any kind of physically training or chest work. Ie the chest is full of fat tissues instead of muscles. Signs of this is a soft and flabby chest. The only way to combat this is through exercise and improved diet. Exercise will help you start to put some much needed muscle on your chest to sculpt it into shape. The change in diet will help you begin to lose the soft fat on your chest.

Second reason for man boobs is some one who is training chest but only doing exercises that a promoting growth in the bottom areas of the chest(pecks).  Plus only doing heavy lifts instead of trying for reps with good form. Switching up the training is essential to help engage different muscle fibres and burn excess fat on the chest. Plus doing back exercises is essential to stop you curling over and having poor posture.

Chest workout i suggest for beginners

Flat bench 4x10
Pull ups 3x5-8

Superset Incline bench
65degrees and then 45degrees

Lap pull down 4x10
Cable cross overs 3x10

Dips 2x failure
Pull ups 2xfailure

71 of 365 days- Rest Day plus supplements


I just bought some supplements because AMAZON are on a go slow.

Amino tablets
Promax extreme x 2

So i will let you know how i get on with them

The secret Homo-erotic world of the gym

This video should be on The Discovery Channel with the title The Life of Silva Back Gorillas. These guys are animals lol. If ever there was a show of male bravado this is it.

The black guy is HUGE!!!!!!!! The white is guy is pretty big but the black guy is just the whole pack of beastness!

This video is pretty homo erotic, two guys flexing their muscle at each other.....

see for yourself

Shoot with Matt Christie pt 2

Hey guys,

As promised here are the rest of the shots from my Male Model photoshoot with Photographer Matt Christie. He has shot for lots of magazines and papers; plus, he is a generally nice guy.

Let me know what you think of the shots. Drop a comment below.

If your interested in contacting Matt, he is his blog