Leg Workout - I hate leg day but I wanna get bigger

23:34 Eugene Madondo 0 Comments

Hey guys this is a leg day video I recorded yesterday, it shows the typical exercises we will be doing over the next few weeks. Usually we do 4 exercises in 3-4 sets but I like to change at least one exercise on a weekly basis. I feel like as long as we are targeting the muscles we want to work out it doesn't matter if we're doing different exercises. To give you an idea of what I am talking about I will explain to you what we have done for leg day in the past 3 weeks, so we always do squats for 3 sets and increase the weight in each set, we always do the leg press for 3 or 4 sets of 10 and we always do the seated calf raises for 3 - 4 sets of 10-20 reps. What we change is the 4th exercise every week, week 1 it was barbell lunges, week 2 it was Romanian dead-lifts and this week it was the leg extensions and lying leg curls. Next week we may do lunges again.

Here is the leg day workout video:


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I have been noticing that since I have been back at the gym, my recovery period has been decreasing by this I mean during week 1 I felt the pain/effects of leg day for the whole week, week two things got better and week three although I can still feel that I trained legs yesterday I feel a lot better than the other weeks. We've squatted up to 110 kg (243 lbs) and leg pressed up to 180 kg (397 lbs) in plates not counting the weight of the machine for 10 reps so its not like we are lifting light weights. The plan is to first build up our strength and get used to the weights which is happening, then the next step will be to increase the frequency of training each body-part to twice weekly whilst still lifting relatively challenging weights.

Before Pics


I also want to share before pics of the guys I am training with so you can see how their bodies change/develop over the next few weeks. I will be recording other workouts with them and be taking progress pics along the way. 

Sizwe - 15 years old - 134 lbs (61 kg), 5'9"

sizwe skinny before pic

Siya - 16 years old - 154 lbs (70 kg), 5'11"-6'0"

Siya skinny before pic


Me - currently 174 lbs (79 kg), 5'11"

me at beginning of my bulk

I couldn't take Banele's before pic because his mother fetched him before we finished our workout, you would be surprised how often one of these guys parents request them before we even start a gym session. My mom did not understand my obsession with gym either but she realized that its important to me.

Building a big wide back - starting early (back workout with 15 year old cousin & friends)

23:01 Eugene Madondo 0 Comments

I have been working out 5 days a week for the past 3 weeks (actually this is the third week)  training each body part once per week on its own day. I will be doing this for the whole of December. A few days back my cousin and his two best friends and I, trained back and I managed to record some of the sets, so I will be sharing that workout in this post so that at the end when we have gained some mass you will know exactly how we did it (its not magic). Since I have stopped fasting last week and started my bulk, I have gained 2 kg already (4.4 lbs) in just a week placing me at 79 kg (oh my height is 5'11"). My cousin Sizwe (5'9", 61 kg) has lost 1 kg in the last week and Banele (5'9", 71.5 kg) has gained 1.5 kg so far, this week someone new joined us his name is Siya and he has a starting weight of 70 kg at 5'11-6'0" tall.

In this session we were targeting the upper back, we target other back muscles like traps on shoulder day with shrugs and lower back on leg day with Romanian dead-lifts. We did 5 exercises each for 4 sets of 10-12, and we increased weight each set, if the weight gets too heavy I try to reach 8 reps or I just decrease weight and do more reps. We did wide grip lat pull downs (they remind me of wide grip pull ups) for upper lats, narrow grip lat pull downs (they remind me of chin ups) which involves more biceps and lower lats, then we did bent over barbell rows, cable rows and one arm dumbbell rows.

The teens have been gaining strength every week so far, and have managed to improve their lifts each week, I tell them that if they can do 10 reps without feeling it then they need to increase the weight a little until they find a weight that challenges them. I am not about lifting unnecessarily super heavy weights but lifting too light is even worse.

In the video above you will notice we are slightly leaning backwards for the cable rows that's because there was an older gym guy and he was insisting we lean back when doing them, I did not want to disrespect the man as he was trying to help but I was watching a muscle and fitness video just before that session about how to do a seated cable row properly and it said one should try to be up right when in pulling position (start position) in the row exercise. I find it very hard to argue with my elders so you can imagine what it was like training and having the older gentleman watch to see if we were following his tips...hehe. I will post an arm workout video in a few days so be sure to add me on google plus, subscribe on youtube or like the new zulumuscle FB Page.


Fasting, Weightloss and New Training Plan (update)

21:24 Eugene Madondo 0 Comments

Its been a while since I posted an update on here, just a little over 2 months so I decided to give you guys an update and also share my plans for the next couple of months. Its also been a while since I last posted, I only wrote one blog post last month that is because I was busy with exams and helping friends of mine prepare for their exams (man am I glad November is over). 

First I will talk about my intermittent fasting journey as well as the kind of training I was doing in the past 16 weeks. Then I will talk about my plans for the next two months (because I am changing my training a little).

Intermittent fasting and bodyweight training

intermittent fasting weight loss results
weight seems to have come off from the waist down

About four months ago I decided it was time to try intermittent fasting again, but this time I fasted using the eat stop eat method whereby I fast for one or two days (24 hour periods) a week. I had fasted before in 2012 using the leans gains method which is a 16 hour daily fast with an 8 hour eating window. I also decided that I was going to do mostly bodyweight exercises to maintain my body and improve my fitness levels instead of a full gym weighted program. I say mostly bodyweight exercises because I did use 22 lbs (10 kg) dumbbells to train my biceps and my shoulders. I trained the rest of my body using only bodyweight exercises. I trained 3 - 4 times a week for that 16 week period. 

intermittent fasting weightloss results

When I first started this 16 week intermittent fasting journey I weighed around 82 kg (180 lbs), during the first 8 weeks I only lost about 2 kg's (4.4 lbs) and just yesterday I weighed in at 77 kg (170 lbs) which means I lost 3kg (6.6lbs) in the last 2 months. In total I have lost about 5 kg (11 lbs) in the past 16 weeks(4 months). I started noticing in the past 8 weeks that my pants(32 inch waist pants) were starting to fall off if I wore them without a belt. I was not seeing much change in my upper body, this weight loss seems to have mostly come off my lower body (as you will see in the pics in this post my upper body does not show much change from my 8 weeks intermittent fasting progress pics).

intermittent fasting and bodyweight training

Workout plan for the next 2 months

The last time I was 77 kg (170 lbs) was 2 years ago in 2011, I don't like being in the 70's. I have been fasting for a while, i'm bored and its time to change things up again so the first thing I am going to do is to go back to a full gym weighted program ( I will still practice my clap, double clap and superman push ups during rest days because I still want to be able to do impressive body weight exercises). I will be training with my cousin for the next two months and I plan to record some of our gym sessions (we joined this small gym, it doesn't have everything but it has all the machines and free weights one needs to build an impressive physique and its affordable and close by). Also I am not going to fast any more at least not voluntarily, I am going to begin a slow bulk (increase calories by 300 - 500 daily above maintenance) from now till I am atleast 85- 91kg (187 - 200lbs). I will be training 5 days a week, and take weekends off. I think I will start off by training each body part on its own day then in the second month I will start mixing body-parts and training each twice a week. We will see and I will keep you updated on the training program i'm using and results I get.