Completely Massive

Thanks for joining my first ‘Completely Massive’ e-book with check ins.

Over the next 12 weeks, I will have you grow lean muscle tissue and gain as much
strength as possible.

If you stick to everything I say, to the letter, no extra sets, reps, no extra food, no less
food... literally follow word for word, I will shock you with how much muscle you can
add in just 12 weeks. Remember, doing more does not equal more muscle, doing less
does not equal more muscle.

This plan has been put together with much thought and care. It has been reviewed by
world powerlifting champions, national level bodybuilders, and fellow academic peers
with Masters level degrees, and all have confirmed this is my best plan yet. So please
work hard and we will get some mean results

Once every two weeks, I require a check in from you with the following information:
(Please note, this is just a check in for me to adjust the diet and training to maximise
muscular gains, there is no ongoing conversation during the plan. If you have any
questions or queries, save them until check in time and include them in the one
allocated email every two weeks. I won't reply to emails that are not check ins)

Check in format ( please copy and paste this exactly and fill it in)

Subject: Completely Massive check in week number: ……

Weight at start of plan

Weight at week 1
Weight at Week 2
Weight at week 3
Etc etc

So by week 12 you will have all 12 weeks weights listed. (please always weigh in on te
same day each week, first thing upon wake before eating or drinking, in same condition
and on same scales)

Any questions on the training or diet?

Diet: copy back exactly what you followed for the last week

Leave blank if not applicable:

Performance enhancers and exact dose

Pictures:
Please include 3-4 pictures taken in the exact same position, lighting and time of day.
These can be pumped in the gym post session, or upon wake, but keep it consistent
......

If you wish to have weekly check ins (as opposed to the standard fortnightly), you can
upgrade for an extra 35 pounds. Let me know asap, and I will make a note you are on
the weekly check in scheme.

Once you have finished the plan. I am prepared to keep ten individuals on as full time
tailored clients. This will include a consultation and new diet and training plan tailored
even more precisely to you. This would be discounted from the usual 300 pounds, to
200 pounds, for 3 months. This offer is only available to the ten of the thirty clients who
complete the Completely Massive plan. Let me know if you would like to reserve that
position at any stage of the plan.

TRAINING:

The training is broken down into body-part sessions, aiming to hit body-parts more
frequently across the week. The more frequently I can ensure you stimulate a muscle,
the greater opportunity it has to grow.

The split is as follows:

Monday: Chest, Triceps, Biceps and Lats

Tuesday: Legs and Lower Back

Wednesday: Rest

Thursday: Delts, Triceps and Chest

Friday: Back, Hamstrings and Quads

Weekend session: Abs, Calves, and HIIT cardio

The training set up has weeks 1 and 2 as variations, after performing both weeks, please
start back at week one, and progress your lifts. (Ie, complete week 1, complete week 2,
back to complete week 1 etc)
All sessions MUST be log booked, it is essential we progress lifts, therefore log booking
every single set and rep is imperative.

WARM UP METHOD:
I am very specific on how I like my clients to warm up. A pet hate of mine is wasting
energy on warm up sets, so here is an example of how you preserve energy but prepare
yourself for a maximal lift to failure...

Lets say you can bench press 100kgs for 15 reps, I would like you to always perform 5
warm up sets before the first work set. These would be as follows.
20kgs (the bar) x 15
40kgs x 10
60kgs x 5
80kgs x 3
90kgs x 1
Work set 100kgs x 15 etc

TRAINING PLAN
Please do the exercises in the order given.

Tempo on all exercises is 3 second eccentric (the down phase), into a controlled
explosive 1 second concentric (the up phase).

If not stated, rest between sets and exercises is 3 minutes.

WEEK 1

Monday:
1. Weighted dips: 2 work sets. Set 1 use a weight that brings you to absolute failure
in the 6-10 rep range. Set 2 use a weight that brings you to failure in a 10-15 rep
range

2. Machine chest press: 1 work set that is a rest pause set. Perform a set to absolute
failure, reaching failure in an 8-12 rep range, take 20 seconds then with the exact
same weight go to absolute failure again. So in this set it may look like you hit 8
reps then four reps with twenty seconds gap between each rest pause.

3. Incline flies: please ensure form is perfect and really engage the pecs, at the top
of each rep really squeeze the chest for one second. This set is one work set to
absolute failure in the 20-30 rep range.

4. Chest stretch: please hold the stretch for 60seconds to 2 minutes

 5. Hammer grip chin ups: please use a weight that causes absolute failure in the 8-
12 rep range. Once absolute failure is reached, drop the weight and carry on with
body weigh until failure is reached a second time. If unable to do chin ups, please
do under grip lat pull down in the same fashion, come to failure in the 8-12 rep
range then drop the weight by 30 percent and go to failure again.

6. Concentration curl: please choose a weight you can concentration curl for 12
reps. You will perform six sets of four reps with a ten second gap between sets.
So total reps for the set is 24. This is very hard, please alternate each arm. So
perform 4 reps on the left, then the right then back to left then to right etc etc,
until all six sets are completed on each arm

7. Finish the session with a weighed decline ab crunch, 2 work sets that are both to
failure in an 8-12 rep range.

Tuesday:
1. Stiff leg dumbbell dead lift: Six sets of 4 reps, with ten seconds gap between sets.
Chose a weight you can perform for 12 reps, totalling 24 reps with the pauses

2. Lunges: 2 work sets. Set one chose a weight you can lunge for 8-12 reps. Set two
body weight lunges to absolute failure

3. Lying hamstring curl: Rest pause set, please chose a weight you can reach
absolute failure at 8- 12 reps. Then rest twenty seconds and complete the same
weight to absolute failure.

4. Leg press: please chose a weight you can perform to absolute failure for 8-15
reps. Set two : please chose a weight you can lift to failure for 20-30 reps

5. Please stretch the legs for 2mins on quads and hamstrings

6. Standing calf raise: please perform a set of 8-12 reps to absolute failure. Set two
15-20 reps to absolute failure.

Wednesday:
Rest
In the morning, upon wake and before meal 1, please take a 25 minute brisk walk or
cardio at 125bpm on the cross trainer.

Thursday:
1. Smith machine shoulder press: Rest pause set. Please chose a weight you can
reach absolute failure in 8- 12reps. Then rest twenty seconds and complete the
same weight to absolute failure
 2. Narrow grip bench press: Rest pause set. Please chose a weight you can reach
absolute failure in 8- 12reps. Then rest twenty seconds and complete the same
weight to absolute failure

3. Side lateral raise: Please perform a set of 8-12 reps to absolute failure. Set two
15-20 reps to absolute failure.

4. Muscle clean and press: Six sets of 4 reps, with ten seconds gap between sets.
Chose a weight you can perform for 12 reps, totalling 24 reps with the pauses

5. Dumbbell skull crushers: Set of 8-12 reps to absolute failure. Set two 15-20 reps
to absolute failure

Friday:
1. Dead lifts: Six sets of 4 reps, with ten seconds gap between sets. Chose a weight
you can perform for 12 reps, totalling 24 reps with the pauses

2. Hammer grip lat pulldown: Rest pause set. Please chose a weight you can reach
absolute failure in 8- 12reps. Then rest twenty seconds and complete the same
weight to absolute failure

3. Machine row: Set of 8-12 reps to absolute failure. Set two 15-20 reps to absolute
failure

4. Single arm preacher curl: Set of 8-12 reps to absolute failure. Set two 15-20 reps
to absolute failure

Saturday or Sunday:
1. In the morning, upon wake, before meal 1, please perform 25 min brisk walk or
cardio at 125bpm on the cross trainer.

2. Afternoon session: 6x20second sprints on the bike with 2 mins steady cycle
between sprints

3. Hanging leg raises: 2 sets of max reps to failure

4. Seated calf raise: 2 sets of 12 reps to absolute failure

Week 2

Monday:
 1. Smith machine mid grip press: Rest pause set. Please chose a weight you can
reach absolute failure in 8- 12reps. Then rest twenty seconds and complete the
same weight to absolute failure

2. Weighted mid grip press up: Six sets of 4 reps, with ten seconds gap between
sets. Chose a weight you can perform for 12 reps, totalling 24 reps with the
pauses

3. Cable cross over: Set of 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

4. Under grip rack chin: Hands 6 inches apart, focusing on pulling with the
biceps six sets of 4 reps, with ten seconds gap between sets. Chose a weight you
can perform for 12 reps, totalling 24 reps with the pauses

5. Barbell curl set of 8-12 reps to absolute failure. Set two 15-20 reps to absolute
failure

6. Please stretch both the biceps and chest thoroughly.

Tuesday:
1. Barbell stiff leg deadlift: Six sets of 4 reps, with ten seconds gap between sets.
Chose a weight you can perform for 12 reps, totalling 24 reps with the pauses

2. Smith machine squat: Set one 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

3. Seated or standing hamstring curl: Set one 8-12 reps to absolute failure. Set two
15-20 reps to absolute failure

4. Sumo hack squat, or sumo barbell squat: Set one 8-12 reps to absolute failure.
Set two 15-20 reps to absolute failure

5. Toe press: Six sets of 4 reps, with ten seconds gap between sets. Chose a weight
you can perform for 12 reps, totalling 24 reps with the pauses

Wednesday:
Rest.
In the morning, upon wake, before meal 1, please perform 25 min brisk walk or cardio
at 125bpm on the cross trainer.

Thursday:
 1. Machine dips: Set one 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

2. Wide reverse grip smith press: Six sets of 4 reps, with ten seconds gap between
sets. Chose a weight you can perform for 12 reps, totalling 24 reps with the
pauses

3. Front facing dumbbell shoulder press: Set one 8-12 reps to absolute failure. Set
two 15-20 reps to absolute failure

4. Cable side lateral: Set one 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

5. Rope push down: Set one 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

Friday:
1. Rack pull from below knee: Six sets of 4 reps, with ten seconds gap between sets.
Chose a weight you can perform for 12 reps, totalling 24 reps with the pauses

2. Wide grip rack chins: Six sets of 4 reps, with ten seconds gap between sets. Chose
a weight you can perform for 12 reps, totalling 24 reps with the pauses

3. Chest supported dumbbell row: Set one 8-12 reps to absolute failure. Set two 15-
20 reps to absolute failure

4. Dumbbell or machine pullover: Set one 8-12 reps to absolute failure. Set two 15-
20 reps to absolute failure

5. Single arm cable curl: Set one 8-12 reps to absolute failure. Set two 15-20 reps to
absolute failure

Saturday or Sunday:
Total rest

LIFT PROGRESSION

When progressing the lifts, there are three options:

1. Use the same weight you did in the last session, but beat the reps
2. Use a bigger weight then last session and match the reps
3. Up the weight and up the reps if you can

This way I guarantee maximal progressional overload.

Please don't slack off on the cardio, it is only 3 sessions over the two weeks. Two steady
state and one HIIT, this will improve cardio vascular health, which in turn improves
blood flow and transport of nutrients to the muscles, without hindering muscle gains at
all 

COMPLETELY MASSIVE START POINT DIET

The start diet will be tailored at the first check in, if there are any foods you dislike,
please make me aware of this at the first check in.

From wake, eat every 2-3 hours (depending on hunger, if you are not hungry then wait
til the 3 hour mark, if you are then eat sooner). With every meal please have 2 tabs
omega 3.

VITAMINS ETC:
● Twice daily 1 good multi vit
● 3 times daily 2xcla
● Twice daily 2x starflower oil
● 4-5 litres water daily
● Light sprinkle of pink or sea salt on every meal
● 2-3 cups green tea a day
● 1-2 cups coffee a day
● No sauces only seasonings

DIET:

Training Day diet:

Meal 1 - 200g venison , 100g blueberries, small handful cherry tomatoes , 50g pine nuts.
Holy basil

Meal 2 - 200g cod, broccoli/green beans, 20g cashews, 20g walnuts, 20g almonds.

Meal 3 - 200g chicken, with 20g extra virgin coconut oil, green veggies

20mins pre training

25g vitargo,10g Pepto pro, 5g eaa, 2g creating.
During training, 25g vitargo, 10g Pepto pro, 5g eaa
Pwo: 50g maltodextrin, 50g whey

90mins pwo: 200g extra lean turkey mince, 100g oats, 20g manuka honey, saigon
cinnamon , 2 matador,

Pre bed - 50g casein, with 50g cashew butter.

Non training day diet:

Meal 1 - 250g extra lean mince or rump steak, 2 omega 3 eggs, 20g almonds, green
veggies

Meal 2 - 250g salmon, with green veggies

Meal 3 - 250g chicken, 20g coconut oil, 20g walnuts, green veggies

Meal 4 - 250g cod/haddock with green salad 30g extra Virgin olive oil

Pre bed - 150g oats, 20g Manuka honey. 100g blueberries. 2 matador tabs. 50g casein

PLEASE NOTE:
As explained changes to the diet will be made at the first check in. If you do not like or
can’t eat certain foods then please swap them for alternatives on your own accord for
the initial 4 days.

FOOD SWAPS:
Lean meats – chicken, turkey, venison, white fish, egg white, whey, prawns
Fatty meats – beef, steak, salmon, mackerel, whole eggs, trout
Fats – any nuts and nut butter, extra virgin olive oil, coconut oil, Kerry gold real butter,
whole eggs
Slow Carbs – sweet potato, brown rice, quinao, oats, rice cakes,
Fast Carbs (to be used ONLY in the post workout meal)– white potato, jasmine rice,
white rice, honey.

These changes will only be temporary before I tailor the diet to your needs on the first
check in. When changes food sources if you need to, please keep macros the same. For
example…

‘I cant eat nuts’….so 20g of cashews or cashew nut butter is equal to 10g of fat (this will
be on the food packet) SO you need 10g of fat, which you can get from extra virgin olive
oil. So look at the bottle and check how much quantity of oil you need to give yourself
the 10g of fats.
CHECK INS:
The first check in will be after 4 days to adjust the diet as needed.

Please weigh yourself the morning pre starting the diet, and weigh yourself 4 days into
the diet.

At which time please email the check in, I will then take up to 3 days to reply to the first
check in. After that, check ins will always be replied to within 24 hours. Please under no
circumstances message me on facebook or twitter to tell me you have checked in, please
don't chase up your check in. Once 24 hours has passed, you will have received your
changes to get huge :)