Rocky Training Video

I watch this video twice a day, once in the morning before I workout and last thing at night, this is my MOTIVATION

Review of the Power Block Sport 9.0

Power Block Sport 9.0



Do you have space for a full set of Hex dumbbells? or is it annoying you the time it takes to switch weights with standard spin lock collars on your regular bar and weight plate setup? then maybe the Powerblock is the answer, regarded by many as the number one choice for adjustable dumbbells they are my choice after already owning the Bowflex which is another good choice, unfortunately Bowflex usa customer services is a complete waste of time if you live in the UK, so if you buy Bowflex make sure you get them from Fitness Superstore for the warranty.

Powerblock sport 9.0 stage one base kit

the set goes from 2.5kg which is the bare handle weight without the addition of the 2 adder weights right up to 22.5kg with the addition of the 2 handle adder weights.

first I'll show you what I mean by adder weights

do you see the two small metal cylindrical blocks on the right, these are the adder weights, they weigh 1kg each and are inserted into the handle itself, by sliding the pointer to the open position you can insert and remove the weights as you need, this is the pointer located on the handle

So all of a sudden the weight increments you can choose triples. with both handle weights inserted the handle weighs 4.5kg the increments including both weights would be 9,13.5,18, and 22.5kg , without both handle weights the weight increments would be 2.5,7,11.5,16 and 20.5kg or you can just add one weight to change them again.



If you've ever been to a regular gym you should be familiar with the way you change the weight increment on the Power Block, its as easy as sliding the bar out and sliding it back in to the desired weight you want, it takes roughly 5 seconds to perform a straight change without involving the adder weights in the handle. 10 seconds if you need to remove or add the adder weights. The pin bar has a strong magnet that is inside it so once you've selected your weight and pushed the pin through it will remain firmly in place, there is also an elastic tether either side of the pin to ensure you don't lose it.

The weight increments are colour coded on the top and side so for instance if you decided you wanted to curl 13.5kg you would leave the adder weights in the handle and put the selector pin under the white bar, this enables you to lift the weight clear of the remaining weights and you have only selected 13.5kg, where the Power Block differ to the Bowflex is that the Power Block dont need to be in a cradle to perform the weight. change making them a lot more versatile if your in the middle of a drop set and need to do a quick change without getting off your bench

Another important factor is the size of the powerblock, compared to even regular hex dumbbells the Power Block is quite a bit smaller and to me feels just as balanced.

To me though the main 2 selling points are warranty and upgradability, the Power Block. comes with a 10 year manufacturers warranty and can be upgraded a further two times, called "stages" stage 2 add on kit takes the total amount of weight available from 25kg up to 42kg and the stage 3 takes the total combined weight from 45.5kg to 59kg again in selectable increments of 45.5kg, 46.5kg, 47.5kg, 51kg, 52kg, 53kg, 57kg, 58kg, 59kg

The Power Blocks cost around £400 for the stage 1 kit, £300 for the stage 2 kit and £400 for the stage 3 kit

I hope you've enjoyed this brief review of the Power Blocks

Jase



 

Almond Flake Protein Bars

Ingredients:

3 tbsp honey
90g oats
145g whey protein powder
75g (1 and a half tbsp) peanut butter
25g flaked almonds
50g mixed, dried fruit


What to do:

1. Mix whey and oats together in a bowl
2. Put the peanut butter in a microwavable dish, add 200ml of water, microwave for 1 minute
3. Add it to the whey and oats, mix all together
4. Add the dried fruit and honey, mix it all in
5. Line a baking tray with grease-proof paper
6. Pour your mix into the tray and level all out
7. Add flaked almonds to the top
8. Put into a pre-heated oven at 150 degrees and leave for 15 minutes
9. Take out of oven, and leave to cool down
10. Once cool, score into how many bars you like, place in fridge
11. Leave for 20 minutes
12. Once cooled, place into a sealed container to keep in the fridge, and keep them fresh.

These are my ratios:

• Bars cut into 12 = 210 calories
• 14 g protein
• 12.5 g carbs
• 10.8 g fat

P90X2 results

I thought Id post the results I got using the Beachbody P90X2 programme, I found that sticking to my usual plan of using the heaviest weight I could while maintaining good form for 6-8 reps gave me the best results while sticking to the nutrition guide and making sure I "Brought It" at every workout. I had 2 weeks in the initial foundation phase, 8 weeks in the strength phase and 2 weeks in the performance phase.

these are my 90 days pics

 

 

Hi everyone

Hi everyone, let me start by saying thanks for taking the time to read the blogs that we post, it means a lot.
My name is Andy,  33 years old and i love working out, along the way i've made some great friends, and thats really how TWP was born.

If your new to working out, or just still thinking about it, then let me tell you something, your already taking small steps, by reading a fitness blog.
I wasn't always in shape, in fact, the heaviest i have been is 275 lbs, when i decided enough was enough i was tipping the scales at around 260 lbs. 40% body fat

This is day 1, just about to start P90X, since then , i've never looked back, completed program after program from beachbody.
I'm now about to enter Phase 3, of my latest program P90X/Insanity/Asylum 10kg Vest Hybrid

This is me today 175 lbs 8% body fat , 14 months so far, of hard work and dedication , and still bringing it ! digging deeper ! and enjoying every minute .



Andy
TWP

Insanity Asylum Day 22: Speed and Agility

BCAA's and protein drink are down the hatch.

Now it's time to press play on Speed and Agility. I have seen real progress in both my speed and agility, through this workout. It works! Who knew?! It is a fantastic workout that brings on a real sweat, plus works you all over. Bear crawls continue to be my nemesis but it's getting better.

See you on the other side! : )

Pam

Come to our Facebook group: The Wolf Pack, for support and advice for all your workouts and nutrtition
https://www.facebook.com/groups/211371792311974/

Team Wolf Pack Growing

There is a lot of activity on the TWP facebook group, we've seen an influx of new members over the last few days which has really added to the diverse information everyone is willing to share with each other to help reach their fitness goals. We are always happy to have new people along who are either just starting their fitness journey or have accomplished their goals and want to share their knowledge and help support others, you can find us on FB or use this link https://www.facebook.com/groups/211371792311974

Cheers,

Jase
TWP