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Adam Kyd

Sept 2003...

I am 186cm tall and 88kg. I have been training hard for the last 2 months.
For each exercise I aim for 5 reps, 5-6 sets.

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Training

Mon & Thu - Lower body & neck
legs:
*Single leg squats - first set no weight, then each set add a bit more weight. At moment (20/4/03) I do 15kg for last set (to see a demo of one legged squat click HERE).
*Fitness circle - pilates tool that works inner thighs. I contract the device with my thighs while doing a sit-up.
Abdominals:
*Janda sit-ups - (to see how to perform a Janda sit-up go to HERE and click on "Pavelizer II Quick Start Instructions" [ignore the overpriced Ab machine they try to sell you]). Instead of buying the crap they try to sell you at the site mentioned attach one of those cheap door frame chin up bars to the bottom of a door frame. Position the bar on the door frame so that the bar touches the middle of you calves when your legs are bent at a 90 degree angle.
*Exercise wheel work - cheap piece of equipment, basically its a wheel with a rod through it. You hold onto the rod and roll out (wheel along the ground) from either a standing (harder) or kneeling (easier) position.
Neck:
I use an Ironmind head strap "Headstrap Fit For Hercules" (for a full list of Ironmind products click HERE) to exercise my neck. On my last set I do 35.75kg (including loading pin). Could do more weight but don't have any more weights.

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Wed - Rest

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Tue & Fri - Upper body

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Major muscles:
*Weighted chins using an Ironmind belt "Super Squats Hip Belt" (available from Ironmind). Last set I do 27kg (including loading pin).
*Weighted dips using the same product. Last set I do 27kg (including loading pin).
*Bent over rows using one hand - Last set I do 35.75kg (including loading pin). Could do more weight but don't have any more weights.
Minor muscles:
*Grip work using "Captains of Crush no.2 gripper" (Ironmind product).
*Hand extensor work using "Outer Limits Loops" (Ironmind product). I use 12.5kg on last set.

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Supplements:

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*1 Solgar Formula V tablet.
*Creatine - I started using creatine about a week and a half ago.
*Protein shakes - I have the following shake twice a day:
2 heaped tablespoons of soy drink powder (I use instant soy drink powder instead of soy protein isolate because its much much cheaper). 1 tablespoon of hulled tahini. 1/2 tablespoon carob powder. About 5 soaked dates (soaked for at least an hour). 300ml soy milk. 200ml oat milk.

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Updates

Sept 2003

6/9/03
Weight 99Kg
Height 185cm (almost 6'1")
Cold Measurements (flexed but taken on a rest day)
Chest 45 inches
Biceps 15.5 inches
Forearms 13 inches
Thighs 26.5 inches
Calves 16 inches
Neck 16.5 inches

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Supplements

2 protein shakes a day.
Each shake comprises 30g scoop of RedBak soy protein isolate +
500ml Oat milk
5g micronised Creatine (which I am phasing out; after this container is finished I wont buy any more)

Current training regime

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3 days a week (legs only two of those days)
Tuesday
Chin ups
Shoulder press
Dips
Bicep curls
Wrist roller
One legged squats
semi stiff legged deadlifts
shrugs
side bends
gripper
claw curl
extensors
pinch grip
Abs

Thursday
Chin ups
Shoulder press
Dips
Bicep curls
Wrist roller
shrugs
side bends
gripper
claw curl
extensors
pinch grip
Abs

Saturday
same as Tuesday

I often break up my routine and do some in morning and some at night.

Goals

Is this a "Too much protein, not enough fibre" photo?