projectkhan-blog

[projectkhan-blog]

Keep calm and bang weights. #bangweights #gym #fitness #health #eatright #bodybuilding #training #weightlifting #powerlifting #weights #abs #muscles #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #cardio #health #active #strong #motivation #determination #lifestyle #diet #getfit #eatclean #excercise

[projectkhan-blog]

New Training Split

You the know the sayin.."if it ain't broke don't fix it", well I've been kinda in that situation for the last 6 months. I've tried different training protocols, 3 days, 4 days, strength training etc..and I had made gains but not the way I want. So I am going "Old Skool" in this bitch! I think about the times when I peaked in training and physique, casting my eye on old pics and referring to the training I did back then..it all boils down to serious intensity 5 days a week! This is the way me and my boys used to do it when we all trained together (shout out to vic, gq and kob), and I was at my strongest. So my 5 day evening split will be: Day 1 - Legs Day 2 - Chest Day 3 - Back Day 4 - Shoulders Day 5 - Arms Abs and cardio will be in the morning 3-5 days per week for 45 mins. The days I train are irrelevant as long as I get this in the week. What I have learned about my body over the years of designing splits is that my body responds better when: - arms has its own day - legs first day of the week after rest day - sessions last 1hr to 2hrs of intense - compound fist following by isolation - rep ranges lie between 6-10 reps on heavy compound, 12-16 on isolations. - warm up sets followed by working sets - static stretching on first set of every exercise - varying the exercises weekly - training with someone With all this in mind, it's time to go beast mode..watch this space.

[projectkhan-blog]

It's all about the #fruit salad for that #healthysnack. #eatright #healthy #diet #snack

[projectkhan-blog]

I'm back on this blog shit..

Project K back on..fell off the wagon for a bit but now it's on. Simple formula, #bangweights #eatright #cardio. Will be posting some useful shit so keep following..

[projectkhan-blog]

Monday morning weigh in - 208.2 lb (approx 14 st 13 lb). Aiming for 195lb in 2 months from today! Aiming to melt at least 5lb this week. Follow me to see this project through. The formula is #eatright, #bangweights and do #cardio - This shit's too eaazy! #fatloss #diet #gym #training #weightloss

[projectkhan-blog]

My daily #vitamins and #omega3 fish oils, gotta stay #healthy up in this bitch. #supplements #micronutrients

[projectkhan-blog]

Coke Zero...will always fit your daily macros! Love it!

[projectkhan-blog]

Day 20-26 (Monday-Sunday)..

OK OK, I have been very slack at this blogging business, its all very new to me and I have to make it a daily routine so to all my dedicated followers I apologise..However, I will summarise the weeks events in this one post:

Day 20 (Monday) - Legs & Shoulders

After the weekend of eating a few choc bars, extra carbs and high fat desert I felt I needed to concentrate this week a bit more to the diet. Also what a better way to work all that shit but doing some heavy duty squats.

Squats Warm up Bar x 10 40kg x 8 60kg x 6 105kg x 8 

Working 110kg x 6 105kg x 8 100kg x 8

Barbell Shoulder Press (Seated) Warm up Bar x 10 20kg x 8 40kg x 8 60kg x 8

Working 70kg x 6 60kg x 8 50kg x 7

Stiff Leg Deadlift 50kg x 10 80kg x 8 100kg x 6

After my workout I realised my squat technique was rubbish..not low enough, will focus more on this on the next session, will lower the weight if I have to. Its all about deep squatting!

Day 21 - Rest

Day 22 - Chest & Triceps

Bench Press (Barbell) Warm up 8kg dumbbells  x 12 60kg x 8 80kg x 8 110kg x 5

Working set 120kg x 5 100kg x 8 90kg x 8

Incline Bench Press Working set 90kg x 4 80kg x 6 70kg x 10

Tricep Dips (Weighted) Body weight x 8 Body weight x 8 Body weight +25kg x 6 Body weight +20kg x 8 Body weight +20kg x 8

Felt very weak during this session, need to get my bench back up to 140kg like the old days.

Day 23 - Rest

Day 24 - Back & Biceps

Deadlift

Warm up 20kg x 8 40kg x 8 60kg x 8 60kg x 8

Working set 120kg x 6 120kg x 6 110kg x 6 100kg x 8

Barbell Shrug 120kg x 8 120kg x 8

Chin ups (weighted)

Body weight x 10 Body weight +20kg x 5 Body weight +20kg x 5 Body weight +10kg x 7

Really pushed the deads on this session, really concentrating on the technique. Will post the best youtube video out there showing you how to perform the deadlift and squat perfectly - its nothing but science and maths!

Day 25 & 26 - Rest (Weekend)

Had a blast of a weekend, no worry about diet, lots of cheating etc..but u know what, I don't care because I am hitting it super hard this week.

I will now be adding steady 30min cardio on rest days (3-4 times a week). This is a simple up hill walk, bike at a steady pace (able to hold a convo), this is to help the fat burning. So to summarise, 3 x weight training and 3-4 x Cardio.

[projectkhan-blog]

Day 18 & 19 - Rest

Completely screwed up my diet this weekend, junk food, chocs etc..need to fix up! Back on track tomorrow, will possibly start incorporating steady state cardio. Can't wait for squatting tomorrow..

[projectkhan-blog]

Rest Pause Technique

So a lot of us don’t really push ourselves to the limit and a technique I like to implement from time to time is rest pause.

You have a rep number to meet on a certain exercise but I try to choose a weight where I can only achieve 80% of that range. The last 20% I will perform a rep, rest up to 20 seconds go again until you reach goal! E.g. Have 10 reps to do, choose a weight where I can only do 7-8 reps at max, then the last 3 I rest between 10-20 seconds until I get the job done.

Try it! You do push yourselves to the limit.

[projectkhan-blog]

Mind Muscle Connection

Weight training is very psychological. It's just as much mental as it is physical and I feel the only way muscle is engaged in a certain exercise is by really concentrating on every rep and channelling the focus on the muscle being worked. Arnie had a great visual when he used to train biceps, he used to visualise them as bring mountains during his set. This focus really does work, next time you pick up a weight, zone in to that muscle and tell it to grow!

[projectkhan-blog]

Day 17 - Back

Good session this morning, was pumped and focused. *weight is only on one side on Olympic bar Deadlift* Warm up Bar x 15 10kg x 8 15kg x 8 20kg x 8 Working set 50 x 4 40 x 8 40 x 8 Weighted Chins Body weight x 10kg Body weight + 20kg x 5 Body weight + 20kg x 5 Body weight + 10kg x 7 Additional exercise added EZ bar bent over rows underhand grip 40kg on each side x 8 40kg on each side x 8 Done. Back feels mashed..

[projectkhan-blog]

I’m not training to be an athlete. I’m training to look like one.

PROJECTKHAN

[projectkhan-blog]

Day 16 - Rest

What achy boobs I have today..wow! Loving this heavy weight training, I had some assistance/spot yesterday on the bench press max set which I think has helped. Miss my gym partners! Ate no carbs today, big arse double chicken thighs and veg both at lunch and dinner! Tomorrow, back..can't wait!

[projectkhan-blog]

Day 15 - Chest & Triceps

Smashed it today, had loads of energy and went in the gym pretty hard! Flat Bench Press Warm up Bar x 15 60kg x 8 100kg x 5 120kg x 5 Working Set 130 x 4 (assisted) 100 x 8 90 x 9 Incline Bench - Not part of my normal routine Working Set 100kg x 3 90kg x 5 80kg x 6 Weighted Dips Warm up Bodyweight x 6 Bodyweight x 8 Bodyweight + 20kg x 6 Working Set Bodyweight + 30kg x 6 Bodyweight + 25kg x 8 Bodyweight + 20kg x 10 Smashed it - chest and triceps felt good after!

[projectkhan-blog]

Lunch today - grilled chicken and salad, had it at a local Persian restaurant. This was followed by greek yoghurt, apples and scoop of protein powder. No carbs today as its rest day.

[projectkhan-blog]

Day 14 - Rest

Rest, Rest, Rest! No carb, high fat. Lots of chicken and veg today!!