Belle1984

Hi Belle,
How are things going? How's the workout's?

Rob x

Belle,
I'm such a T**t, I gave you the Leg work out, but I re read it, it should say start with Leg extentions, I hope you read this before you go to the gym,

Rob x

Let me know, when you can, if ya want it belle.
I could post it to scotland no problem.

Jamesx

Thats ok Belle,
I'm 4 weeks out from a show, so I'll post you a picture in my last week, then you will see what happens when you drop your carbs and up your protein.
Message me tomorrow let me know how you get on with the leg work out,
All the best,

Rob xx

Im in North London babe. I will post it for ya no problem. But it's quite heavy.

Whereabouts are you based?

Sorry Belle, for got to tell you to use Cod Liver oil, it will also help the knees,

Rob x

Hi Belle,
Knees.........., yes I would say alot of us suffer with knee problems,try this the next time you attempt legs,
Do 4 sets of light leg curls, with reps in the region of 20,this will get blood around the knee,
Next, load the leg press, so you can squeeze at least 20reps for 4 sets,make sure your feet are together, gives a better sweep on the outer thigh.
Leg bicep, do the same on the leg curl machine, load so you can squeeze 20reps out,
then grab dumbells, stiff legs, lower dumbels to as far as you can get, so you get a good stretch in the leg bicep.
Calfs, standing or seated machine, again load so you can squeeze at least 20 reps out. for 4 sets.
Belle, I've just given you a leg work out, that will help with your sore knees, and also affect the fast twitch and slow twitch muscles, helping you to increased growth.
Carb cycle, ok Ill be honest, not a good idea, as your body will know whats going on, it will start to act like a sponge on low carb days, and instead of losing the fat when you lower them the body will hold onto them, so the effect will be increased weight, and may be lose of definition.
If you want to try and define your body, go high on Protein, and lower your carbs week by week, just to confuse the body, you take one day off each week, eat all the chocolate and fatty food you can...........let me tell you, it feels good when you do it lol.
And believe it or not your body will say ' hey all this fat and sugar!!, wow need to get rid of it' and it does, with more of your stored body fat, it's brill just try it.
Bloody Hell !!!!! do I talk alot??? lol, sorry.......,
Belle, just let me know if you need anymore help if I haven't bored you yet? lol.
I thought you were the one on the left............. thats strange!!!
Good luck,

Rob x x

Oh forgot to say, what sort of info you confused about now? lol

Rob x

Hi Belle,
Squat rack, not really needed if you have hack squat machine or Smith machine or even Leg press.
I do prefer Smith Machine or Leg Press, as I detached my Quad using a squat rack, so don't trust them at all now.
So what leg machines do they have?
Hate to ask this, but which one are you in your profile pic ? LOL.

Rob x

Lol, I don't see what your confused about, you do know your stuff,
Where do you train?

R xx