Visual Impact Frequency Training Week’s 5 & 6 – My First Set Back …

Picture of my medication for tonsilitis to help me get back to my Visual Impact Frequency Training

A different type of suppliment …

It’s been a while. How you been?

I’ve been in the shithouse. Been suffering the last coupla days. Holed up in bed and coming up only to go to the toilet or answer the door.

Don’t you just hate it when you get cold callers when sick? The window salesman must be wondering whether I might have been let out of the mental hospital early!

Yeah, it’s been a terrible coupla days, but I’m back and on the rise.

It all started with a scratchy throat and some slight joint pain. I figured it was just a light cold and took no notice. I hit my Week 5 Day 2 Visual Impact Training session and took no notice.

The signs should have been clear when Kinga complained about not feeling well and the fact that she got worse should have triggered some kind of alarm.

It didn’t. I just continued with life as normal.

By the time we hit the weekend, Kinga actually called the hospital and visited the EU (I was working at the time). She was diagnosed with tonsilitis and prescribed with antibiotics. She stayed holed up in bed for the weekend. The incident should have triggered something, but again, it didn’t!

My weekend was horrible. Painful joints, headache and sore throat but I soldiered on. I missed my Visual Impact Training Sessions but figured it was for the best.

It was only on Monday morning after finishing my nightshift that it dawned on me that I might be suffering the very same ailment Kinga was. The two, big, swollen, puss filled, yellow spotted balls in my throat staring back at me from the reflection in our corridor mirror confirmed my suspicions.


I have a theory that once it’s confirmed you are ill, then you really start feeling ill. I mean, I was definitely under the weather and feeling like shit, BUT, after confirming it through the mirror, I suddenly was VERY sick. I had a fever, couldn’t eat and once I holed myself in bed simply couldn’t get out of bed!

Anyway, to cut a long story short, I eventually got an appointment to see see a doctor who confirmed I had tonsillitis and prescribed the much needed antibiotics.

I do hate it when I know exactly what I need but have to go through the doctor to get a prescription. I definitely would have been well on my way towards recovery had it been possible to self prescribe antibiotics ;-)

I’m now on my Fourth round of antibiotics and am almost as good as new, however, week 6 of visual impact frequency training will have to be delayed a bit. I got work tomorrow and would still like to chill a bit and let my body recover fully from the tonsillitis. This means I’ll probably have just 2 sessions for week 6.

I’ll make up for it. Probably extend the program to 9 weeks instead of 8. I don’t know. We’ll see after week 8 when I assess how far I’ve come.

Anyway, in the meantime, if you haven’t yet, make sure to sign up to my email list in the form below and see my progress from the beginning. Till next time, catch ya later!

Visual Impact Frequency Training Week 5 Day 1

I’ll have to just come out and admit it.

Today was a lazy day. One of those days when I simply didn’t feel like getting out of bed. The fact that I’ve got work later also didn’t make it any better (working the nightshift, and it’ll be a 12 hour shift).

Anyways, I dragged myself out of bed, slipped on my “gym gear” …

Ooh, did I tell you. Kinga (the wife) wants to get rid of my “gym hoodie”. You know the marroon one (you’ll see it on the video below). Apparently it has a hole on the elbow and “needs to be thrown away”. I’ve gotten attached to the damn hoodie and there’s nothing wrong with it!

Anyways, I shuffle my feet and eventually negotiate my way downstairs. I procrastinate a lot with Kinga trying to come up with any excuse I can not to hit the gym, but after almost an hour I have to force myself to leave and get my workout it.


Despite not feeling like it, I actually made a new PR on my bench press today. I’ve added 2.5kg to make a new base weight of 77.5kg!


So much for not feeling like it. A side effect of the session is I felt so energised after I was buzzing for the rest of the day. I still am right now.

Two learnings for today, small consistent improvements do pay off & that’s nothing like some good ole fashioned exercise to get you out of a rut!

A New Area To Start Thinking About

After the session, I figured I’d do a bit more research to see what I could improve on and what I could try implementing for tomorrows TUT session.

On area that I can see lagging is my lower belly. Although the last five weeks have definitely seen improvement,¬† my abs are starting to show through, I still have a stubborn layer of lower belly fat that doesn’t seem to want to move.

During my research I came across a program that promises to help lose lower belly fat. It’s based on the way fighters train (appareantly fighters are the most ripped athletes of ANY sport). You can check out the program at I’m thinking about giving it a shot after finishing Visual Impact Frequency Training. If you’ve tried it out before I’d love to hear your thoughts in the comments box below (or just pop me an email).

Anyway, got run. Need to quickly hit the shower, prepare some grub and haul my ass off to work!

If you haven’t yet, don’t forget to drop your name & email in the form below to get a free email log of my journey on with Visual Impact Frequency Training. It’s setup in an autorepsonder so you’ll get the emails from the beginnning when I first started!



Visual Impact Frequency Training Week 4 Day 3 (TUT)

Squat Improved By 2.5kg. Get In There!

Squat Improved By 2.5kg. Get In There!

A new record. Added another 2.5kg to my squat. Pretty chaffed about that. It’s always nice to see progress.

I attributed the increase to:

  1. Having a bit more sleep this time round (had about 6 hours)
  2. Using my belt.

Today I focused on the squat, overhead press and deadlift. The biggest effort was by far on the squat. I’m still really pleased about the 2.5kg increase. It’s a step in the right direction.

I have made a few observations on today’s 112.5kg “TUT” squat vs yesterdays 110kg “Explosive” squat, but I’ll have to bundle them into a seperate post. In fact, I’ll do a video comparing the two and email out the observations so keep an eye out on your inbox.

If you haven’t yet subscribed, drop your name & email in the form below:

So onto today’s workout. I started with the squat and after warmup sets went into 3 x 3 working sets of 112.5kg. The first set was almost similar to an “explosive” set and I had to make an effort on the second and third sets to focus on slowing down and ensuring I spent “time under tension”.

After the squat I went onto the overhead press. I really still can’t believe I’m now pushing 45kg.

I struggled for so long with 30kg and had all manner of shoulder issues I was sceptical as to whether I’d ever improve on this lift, but the evidence is there, I’m getting better and better with time.

Just goes to show, you need to put in the time and just keep working at it and you’ll see results.

After doing my overhead presses, I had the priviledge of chatting with Simon, the gym owner who came over to see me.

He’d noted a few things in some of the video’s I’d posted up and had some tips for me.

For example, my last bench press session, I could improve my grip and adjust the point at which the bar sits on the wrist. I also need to focus on using the back/lat muscles to help with the explosivesness of the lift.

There were quite a few things that came out surrounding the bench that I’ll try out on my next session.

He also gave some tips on the deadlift, primarily to look at it as a push with the legs. I spent the rest of the session practising that.

So, that was it for today.

Tomorrow I’m back at work (12hour shift) and have karate practice¬† in the evening so no time for gym. I’ll be taking it as a rest day.

I’ll be back at the gym Thursday evening after work and will keep you updated with that workout.

In the meantime, if you haven’t yet, go on and check out Rusty Moore’s Visual Impact Frequency Training program. It’ll be a good start to your 2015 fitness goals. Click on the link below to find out what it’s all about …


1 2 3