Man of Honour
Hi all,
So this is the journal I said I'd make. I'll try and log all workouts, monthly progress pictures and my diet. Also any noteable events I'll also put in here.
I've been training 2 and a half years now, I've been quite lucky in the gains I've had since then, and I've always wanted to compete, but it was only recently I thought I had the foundations to build on for a competing physique.
Current stats:
Height - 6 ft 1
Weight - 90kg
Bodyfat - 20%
My previous training split/workout
Monday - Back/Biceps
Deadlifts 5x5 120kg
Closegrip Pulldowns 4x8 70kg
Seated Cable Row 4x8 60kg
21's x3 32.5kg
Preacher Curls 5x5 18kg (Supersetted with Hammercurls 22.5kg)
Wednesday - Chest/Triceps
Benchpress 5x5 80kg
Incline Benchpress 4x8 90kg
PecDeck 4x8 60kg
Weighted Dips 3x10 5kg
Skullcrushers 5x5 30kg
Cable Pushdowns 4x8 40kg (Supersetted with Overhead tricep extensions 27.5kg)
Friday - Legs/Shoulders
Squats 5x5 100kg
Leg Press 5x5 200kg
Leg Extensions 4x8 70kg
Seated Calf Raises 3x15 170kg
Shoulder Press Seated 4x8 20kg
Front Raises 4x8 14kg
Side Raises 5x5 8kg
The event is the BNBF Southern Qualifiers, I don't have the exact date, but this year it fell on the 11th June, giving me over 8 months to get to competition standards. I'm doing this to be competitive, I'm not doing it to take part and just "get on stage" like a lot of people do it. I'm in it to win, and if in June, Rob or I don't think I'll bring enough to do that, I'll wait a year. This is a one time thing for me, do the qualifiers, hopefully win and then go on to win the finals in September.
I've got some really good help, in Rob Waterhouse. Junior (U23's) National champion 2008, and Mr. Lightweight National runner-up 2009 and 2010. I've known him for years so decided to go in and see if he would be willing to lend his expertise in putting together a workout, helping me with timings and a diet.
So this week I started my new workout, a 4 day split
Monday - Shoulders/Traps
Tuesday - Quads/Hams
Thursday - Chest/Tris
Friday - Back/Bis
And my new diet as from today
07:00 - Banana, flaked almonds and raisins, 30g Whey
08:30 - 70g oats, 60g Whey
11:00 - Sweet potato with 6oz chicken
13:00 - 30g Whey, Banana, pre-workout
15:00 - 30g Whey with 30g Dextrose, Tuna bread Pita
17:30 - Wholemeal brown rice with Chicken and vegetables
20:00 - Wholemeal brown rice with Chicken/Scrambled eggs, handful of mixed nuts/dried fruit
22:00 - 4 rice cakes, 200g cottage cheese
Stats breakdown:
Calories - 2820
Protein - 250g
Carbs - 339g
Fats - 50g
This is my off-season diet, which will change month to month, and I'll be on "off-season" until around March, then 16 weeks of the hard part. Hardcore dieting!
I know Freefaller will disagree with the amount of Whey in there. But apparently the morning shakes are to get some very quick digesting protein in to your system when you need it most. I did ask about it but I wasn't going to argue as obviously he's a lot more qualified than I am for dieting advice. In terms of other supplements, he said not to bother apart from maybe some BCAA supplementation
So that's it Roll on June
Feel free to discuss, throw in any comments/praise or even just slate what I'm doing if you think I'm wrong. I need your expertise just as much as I need his
So this is the journal I said I'd make. I'll try and log all workouts, monthly progress pictures and my diet. Also any noteable events I'll also put in here.
I've been training 2 and a half years now, I've been quite lucky in the gains I've had since then, and I've always wanted to compete, but it was only recently I thought I had the foundations to build on for a competing physique.
Current stats:
Height - 6 ft 1
Weight - 90kg
Bodyfat - 20%
My previous training split/workout
Monday - Back/Biceps
Deadlifts 5x5 120kg
Closegrip Pulldowns 4x8 70kg
Seated Cable Row 4x8 60kg
21's x3 32.5kg
Preacher Curls 5x5 18kg (Supersetted with Hammercurls 22.5kg)
Wednesday - Chest/Triceps
Benchpress 5x5 80kg
Incline Benchpress 4x8 90kg
PecDeck 4x8 60kg
Weighted Dips 3x10 5kg
Skullcrushers 5x5 30kg
Cable Pushdowns 4x8 40kg (Supersetted with Overhead tricep extensions 27.5kg)
Friday - Legs/Shoulders
Squats 5x5 100kg
Leg Press 5x5 200kg
Leg Extensions 4x8 70kg
Seated Calf Raises 3x15 170kg
Shoulder Press Seated 4x8 20kg
Front Raises 4x8 14kg
Side Raises 5x5 8kg
The event is the BNBF Southern Qualifiers, I don't have the exact date, but this year it fell on the 11th June, giving me over 8 months to get to competition standards. I'm doing this to be competitive, I'm not doing it to take part and just "get on stage" like a lot of people do it. I'm in it to win, and if in June, Rob or I don't think I'll bring enough to do that, I'll wait a year. This is a one time thing for me, do the qualifiers, hopefully win and then go on to win the finals in September.
I've got some really good help, in Rob Waterhouse. Junior (U23's) National champion 2008, and Mr. Lightweight National runner-up 2009 and 2010. I've known him for years so decided to go in and see if he would be willing to lend his expertise in putting together a workout, helping me with timings and a diet.
So this week I started my new workout, a 4 day split
Monday - Shoulders/Traps
Tuesday - Quads/Hams
Thursday - Chest/Tris
Friday - Back/Bis
And my new diet as from today
07:00 - Banana, flaked almonds and raisins, 30g Whey
08:30 - 70g oats, 60g Whey
11:00 - Sweet potato with 6oz chicken
13:00 - 30g Whey, Banana, pre-workout
15:00 - 30g Whey with 30g Dextrose, Tuna bread Pita
17:30 - Wholemeal brown rice with Chicken and vegetables
20:00 - Wholemeal brown rice with Chicken/Scrambled eggs, handful of mixed nuts/dried fruit
22:00 - 4 rice cakes, 200g cottage cheese
Stats breakdown:
Calories - 2820
Protein - 250g
Carbs - 339g
Fats - 50g
This is my off-season diet, which will change month to month, and I'll be on "off-season" until around March, then 16 weeks of the hard part. Hardcore dieting!
I know Freefaller will disagree with the amount of Whey in there. But apparently the morning shakes are to get some very quick digesting protein in to your system when you need it most. I did ask about it but I wasn't going to argue as obviously he's a lot more qualified than I am for dieting advice. In terms of other supplements, he said not to bother apart from maybe some BCAA supplementation
So that's it Roll on June
Feel free to discuss, throw in any comments/praise or even just slate what I'm doing if you think I'm wrong. I need your expertise just as much as I need his
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