Yeah that's the other thing that bugs me since I've been lifting and dieting properly. If I haven't eaten a source of protein every 3-4 hours I start worrying 
Road to the BNBF Welsh Qualifiers 2011 - Progess Journal
- Thread starter Steedie
- Start date
Yeah I know, I think sometimes I worry too much
For example...
As I do my arm workout on a Friday, over the weekend, I'm really cautious about doing anything that will tire my arms, like washing my car properly as an example, right now I can't think of anything, well maybe one thing but you get the idea. Incase it ruins my "resting" period
I think it's just because right now I know I'm only doing this competing business once, so I want to make sure I get the absolute maximum out of these next 8 months as I can. And I worry if I don't eat properly or skip meals, or don't rest properly, I'm going to regret that on the day as maybe having missed that extra bit
Sometimes it does annoy me, like if I'm at a friends and I'm thinking "Maybe I should head back soon as it's nearly time to eat", I mean it's ridiculous I know and probably making me seem a right pleb, but this is something I want to make sure I give 100% too
For example...
As I do my arm workout on a Friday, over the weekend, I'm really cautious about doing anything that will tire my arms, like washing my car properly as an example, right now I can't think of anything, well maybe one thing
but you get the idea. Incase it ruins my "resting" periodI think it's just because right now I know I'm only doing this competing business once, so I want to make sure I get the absolute maximum out of these next 8 months as I can. And I worry if I don't eat properly or skip meals, or don't rest properly, I'm going to regret that on the day as maybe having missed that extra bit
Sometimes it does annoy me, like if I'm at a friends and I'm thinking "Maybe I should head back soon as it's nearly time to eat", I mean it's ridiculous I know and probably making me seem a right pleb, but this is something I want to make sure I give 100% too
Monday 1st November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing BB Shoulder Press 4x10 (Bar, 30kg, 30kg, 40kg, Bar)
Standing Lateral Raises 3x12 (8kg, 8kg, 8kg)
Lying Rear Delt Row 3x10 (12kg, 12kg, 12kg)
Seated BB Press Behind Head 5x (Bar, Bar, 30kg, 40kg, 30kg)*
DB Shrugs 4x12 (28kg, 28kg, 28kg, 28kg)* Supersetted
Tuesday 2nd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Leg Extensions 4x20 (25kg, 40kg, 40kg, 40kg)
Squats 4x12 (40kg, 80kg, 80kg, 80kg)
Leg Press 2x12 (200kg, 200kg)
Hamstring Curls 3x15 (40kg, 45kg, 45kg)
Walking Lunges 3x12 (7.5kg, 7.55kg, 7.5kg, 7.5kg)
Seated Calf Raises 3x20 (140kg, 150kg, 150kg)
Thursday 4th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 18kg, 26kg, 26kg, 28kg)
Smith Press with total rest at bottom 3x8 (60kg, 60kg, 50kg)
Incline Flys 3x10 (10kg, 14kg, 14kg)
Chest Press 2x10 1x until failure 3/4 reps (50kg, 50kg, 30kg)
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 30kg, 30kg)
Dips 2x6 (BW, BW)
Friday 5th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Lat Pulldowns 4x8 (40kg, 55kg, 60kg, 70kg, 65kg) * Superset
Wide Grip Chins 3x8 (BW, BW, BW) * Superset
Lying Row 3x8 (40kg, 40kg, 40kg)
T Bar Rows 3x12 (30kg, 50kg, 40kg)
Deadlifts 3x6 (70kg, 80kg, 80kg)
Incline Curls (Sat leaning forward slightly) 3x15 (8kg, 8kg, 8kg)
Seated Hammer Curls 2x12 (10kg, 10kg)
Bar Curls 1x 7 (Barweight) 2x 7 full reps, 7 3/4 reps (Barweight, Barweight)
Lying Hammer Curls 2x8 (10kg, 10kg)
Back training with Rob this week so we changed the routine up a little bit. Shoulders was a really good workout, apparently I have some tightness doing press movements behind my head which means my rear delts aren't up to speed with my front delts, so we focused on that a lot. Absolutely killed me, and by the seated press, I was relying on him for most of the reps on the last set. Supersetting it with shrugs was so painful but I had such a good pump on it, looked like my neck had been swallowed up!
Legs was pretty much the same except with the added leg press and calf exercise, I didn't throw up this week, although I felt like I wanted too. Holding calf contractions for at least a second for 20 reps results in a rather interesting limp on the way home. But again, my legs feel so much fuller recently so it's obviously working
My chest, the smith press! WOW! Basically, on the smith machine you set the safety latches to the point where the bar is just touching your chest. You power up to the top, hold it, slowly down then let it hit the latches and pause for a second, taking all momentum out of it. Doing that really pumps your chest, also, Rob pushing it down with me having to push against it so it came down slower made it so so hard
And doing 3/4 reps on the chest press is great for exhausting your chest. Really gets all the blood into it and feels like you're finishing off well, except it made dips rather difficult
Finally todays workout. Was totally different, and after supersetting lat pulldowns with extra slow pulldown, with chins, man, I was finished after that. I felt about 50ft wide, and I was really really hurting, but I was allowed a 30 second rest then straight back into it.
First time I'd ever done T Bar rows and it definitely showed, my form was awful at first, I was pulling with my arms rather than using my back. But by the last set, I'd nailed it and I must admit they are an awesome exercise. Really really hit your back hard
As usual the arm exercises were insane. Just as I was getting used to the first workout, we mix it up and it gets just as painful again. By the end, the lying hammer curls, he was pretty much doing it for me but he wouldn't let me stop, and that's why he's so good. He doesn't let you quit even if you really think you can't do anymore. I do sometimes wonder if it's too much volume on the Back/Bi day, but when you see what it's done for him, you can see it can work. Obviously my body might be different, but right now it feels like its working for me
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing BB Shoulder Press 4x10 (Bar, 30kg, 30kg, 40kg, Bar)
Standing Lateral Raises 3x12 (8kg, 8kg, 8kg)
Lying Rear Delt Row 3x10 (12kg, 12kg, 12kg)
Seated BB Press Behind Head 5x (Bar, Bar, 30kg, 40kg, 30kg)*
DB Shrugs 4x12 (28kg, 28kg, 28kg, 28kg)* Supersetted
Tuesday 2nd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Leg Extensions 4x20 (25kg, 40kg, 40kg, 40kg)
Squats 4x12 (40kg, 80kg, 80kg, 80kg)
Leg Press 2x12 (200kg, 200kg)
Hamstring Curls 3x15 (40kg, 45kg, 45kg)
Walking Lunges 3x12 (7.5kg, 7.55kg, 7.5kg, 7.5kg)
Seated Calf Raises 3x20 (140kg, 150kg, 150kg)
Thursday 4th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 18kg, 26kg, 26kg, 28kg)
Smith Press with total rest at bottom 3x8 (60kg, 60kg, 50kg)
Incline Flys 3x10 (10kg, 14kg, 14kg)
Chest Press 2x10 1x until failure 3/4 reps (50kg, 50kg, 30kg)
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 30kg, 30kg)
Dips 2x6 (BW, BW)
Friday 5th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Lat Pulldowns 4x8 (40kg, 55kg, 60kg, 70kg, 65kg) * Superset
Wide Grip Chins 3x8 (BW, BW, BW) * Superset
Lying Row 3x8 (40kg, 40kg, 40kg)
T Bar Rows 3x12 (30kg, 50kg, 40kg)
Deadlifts 3x6 (70kg, 80kg, 80kg)
Incline Curls (Sat leaning forward slightly) 3x15 (8kg, 8kg, 8kg)
Seated Hammer Curls 2x12 (10kg, 10kg)
Bar Curls 1x 7 (Barweight) 2x 7 full reps, 7 3/4 reps (Barweight, Barweight)
Lying Hammer Curls 2x8 (10kg, 10kg)
Back training with Rob this week so we changed the routine up a little bit. Shoulders was a really good workout, apparently I have some tightness doing press movements behind my head which means my rear delts aren't up to speed with my front delts, so we focused on that a lot. Absolutely killed me, and by the seated press, I was relying on him for most of the reps on the last set. Supersetting it with shrugs was so painful but I had such a good pump on it, looked like my neck had been swallowed up!
Legs was pretty much the same except with the added leg press and calf exercise, I didn't throw up this week, although I felt like I wanted too. Holding calf contractions for at least a second for 20 reps results in a rather interesting limp on the way home. But again, my legs feel so much fuller recently so it's obviously working
My chest, the smith press! WOW! Basically, on the smith machine you set the safety latches to the point where the bar is just touching your chest. You power up to the top, hold it, slowly down then let it hit the latches and pause for a second, taking all momentum out of it. Doing that really pumps your chest, also, Rob pushing it down with me having to push against it so it came down slower made it so so hard
And doing 3/4 reps on the chest press is great for exhausting your chest. Really gets all the blood into it and feels like you're finishing off well, except it made dips rather difficultFinally todays workout. Was totally different, and after supersetting lat pulldowns with extra slow pulldown, with chins, man, I was finished after that. I felt about 50ft wide, and I was really really hurting, but I was allowed a 30 second rest then straight back into it.
First time I'd ever done T Bar rows and it definitely showed, my form was awful at first, I was pulling with my arms rather than using my back. But by the last set, I'd nailed it and I must admit they are an awesome exercise. Really really hit your back hard
As usual the arm exercises were insane. Just as I was getting used to the first workout, we mix it up and it gets just as painful again. By the end, the lying hammer curls, he was pretty much doing it for me
but he wouldn't let me stop, and that's why he's so good. He doesn't let you quit even if you really think you can't do anymore. I do sometimes wonder if it's too much volume on the Back/Bi day, but when you see what it's done for him, you can see it can work. Obviously my body might be different, but right now it feels like its working for me
Also guys, I haven't asked him yet and won't get a chance until Monday now but I'd like your input as well
How often when doing an intense routine like this should I have a week off, I'm planning on having the last week of this month off, so that would be 8 weeks on. That way I'm fresh for my training week with Rob
Or should I leave it longer? Just worried about losing any time at all
How often when doing an intense routine like this should I have a week off, I'm planning on having the last week of this month off, so that would be 8 weeks on. That way I'm fresh for my training week with Rob
Or should I leave it longer? Just worried about losing any time at all
Monday 8th November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing BB Shoulder Press 4x10 (Bar, 30kg, 30kg, 40kg)
Standing Lateral Raises 3x12 (8kg, 8kg, 8kg)
Lying Rear Delt Row 3x10 (12kg, 12kg, 12kg)
Front Raises 3x8 (12.5kg, 12.5kg 12.5kg)
Seated BB Press Behind Head 5x (Bar, Bar, 30kg, 40kg, 30kg)*
DB Shrugs 4x12 (28kg, 28kg, 28kg, 28kg)* Supersetted
Tuesday 9th November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Leg Extensions 4x20 (25kg, 40kg, 40kg, 40kg)
Squats Pyramid (70kg x10, 80kg x8, 90kg x6, 100kg x4, 120kg x2)
Leg Press 2x12 (200kg, 200kg)
Hamstring Curls 3x15 (45kg, 50kg, 50kg)
Walking Lunges 3x12 (7.5kg, 7.55kg, 7.5kg)
Standing Calf Raises 3x20 (110kg, 120kg, 120kg)
Thursday 11th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 18kg, 26kg, 28kg, 28kg)
Smith Press with total rest at bottom 3x8 (70kg, 80kg, 80kg)
Incline Flys 3x10 (10kg, 14kg, 14kg)
Chest Press 2x10 1x until failure 3/4 reps (50kg, 50kg, 30kg)
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 30kg, 32.5kg)
Dips 3x8 (BW, BW)
Friday 12th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Lat Pulldowns 4x8 (40kg, 55kg, 60kg, 70kg, 65kg) * Superset
Wide Grip Chins 3x8 (BW, BW, BW) * Superset
Lying Row 3x8 (40kg, 40kg, 40kg)
T Bar Rows 3x12 (30kg, 50kg, 40kg)
Deadlifts 3x6 (80kg, 90kg, 90kg)
Incline Curls (Sat leaning forward slightly) 3x15 (8kg, 8kg, 8kg)
Bar Curls 1x 7 (Barweight) 2x 7 full reps, 7 3/4 reps (Barweight, Barweight)
Lying Hammer Curls 2x8 (10kg, 10kg)
Was a good week this, I added a few of my own things, like pyramid sets on Squats on leg day, just because I wanted to make sure I'm lifting heavy still sometimes.
My weight is slowly creeping towards 100kg, I think I'm going to be about 105-110kg before I start losing weight. Which is scary given I only have 16 weeks to do it. But I'm assured it's possible. I'm feeling a little bit fat in places but I'm not worried as it's winter and I'm not walking around topless anyhow. Just my clothes are getting a bit tight
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing BB Shoulder Press 4x10 (Bar, 30kg, 30kg, 40kg)
Standing Lateral Raises 3x12 (8kg, 8kg, 8kg)
Lying Rear Delt Row 3x10 (12kg, 12kg, 12kg)
Front Raises 3x8 (12.5kg, 12.5kg 12.5kg)
Seated BB Press Behind Head 5x (Bar, Bar, 30kg, 40kg, 30kg)*
DB Shrugs 4x12 (28kg, 28kg, 28kg, 28kg)* Supersetted
Tuesday 9th November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Leg Extensions 4x20 (25kg, 40kg, 40kg, 40kg)
Squats Pyramid (70kg x10, 80kg x8, 90kg x6, 100kg x4, 120kg x2)
Leg Press 2x12 (200kg, 200kg)
Hamstring Curls 3x15 (45kg, 50kg, 50kg)
Walking Lunges 3x12 (7.5kg, 7.55kg, 7.5kg)
Standing Calf Raises 3x20 (110kg, 120kg, 120kg)
Thursday 11th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 18kg, 26kg, 28kg, 28kg)
Smith Press with total rest at bottom 3x8 (70kg, 80kg, 80kg)
Incline Flys 3x10 (10kg, 14kg, 14kg)
Chest Press 2x10 1x until failure 3/4 reps (50kg, 50kg, 30kg)
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 30kg, 32.5kg)
Dips 3x8 (BW, BW)
Friday 12th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Lat Pulldowns 4x8 (40kg, 55kg, 60kg, 70kg, 65kg) * Superset
Wide Grip Chins 3x8 (BW, BW, BW) * Superset
Lying Row 3x8 (40kg, 40kg, 40kg)
T Bar Rows 3x12 (30kg, 50kg, 40kg)
Deadlifts 3x6 (80kg, 90kg, 90kg)
Incline Curls (Sat leaning forward slightly) 3x15 (8kg, 8kg, 8kg)
Bar Curls 1x 7 (Barweight) 2x 7 full reps, 7 3/4 reps (Barweight, Barweight)
Lying Hammer Curls 2x8 (10kg, 10kg)
Was a good week this, I added a few of my own things, like pyramid sets on Squats on leg day, just because I wanted to make sure I'm lifting heavy still sometimes.
My weight is slowly creeping towards 100kg, I think I'm going to be about 105-110kg before I start losing weight. Which is scary given I only have 16 weeks to do it. But I'm assured it's possible. I'm feeling a little bit fat in places but I'm not worried as it's winter and I'm not walking around topless anyhow. Just my clothes are getting a bit tight
Monday 15th November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 5x8 (20kg, 22kg, 24kg, 26kg, 26kg)
Seated Side Raises 3x12 (8kg, 6kg, 8kg)
Lying Rear Delt Raise 3x12 (8kg, 8kg, 8kg)
Seated Barbell Press Behind Head 3x12 (40kg, 40kg, 45kg)
Front Raises with Bar 4x6 (17.5kg, 17.5kg, 17.5kg, 17.5kg)
DB Shrugs 4x15 (28kg, 30kg, 30kg, 30kg)
Tuesday 16th November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Squats Pyramid 10, 8, 6, 6, 4, 2 (90kg, 100kg, 110kg, 120kg, 130kg, 140kg)
Leg Press 3 x 8 (200kg, 200kg, 200kg)
Hamstring Curls 3x15 (50kg, 55kg, 55kg)
Walking Lunges 3x12 (17.5kg, 17.5kg, 17.5kg)
Seated Calf Raises 3x20 (150kg, 160kg, 160kg)
Thursday 18th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (22kg, 24kg, 26kg, 28kg, 30kg)
Pause Press 3x8 (60kg, 65kg, 65kg)
Incline Flies 3x10 (10kg, 14kg, 14kg)
Pec Deck 3x8 (50kg, 50kg, 50kg)
Chest Press 3x8 (50kg, 60kg, 30kg (until failure))
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 27.5kg, 27.5kg)
Dips 2x6 (BW, BW)
Skullcrushers 2x10 (25kg, 25kg)
Friday 19th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Lat Pulldowns 4x8 (55kg, 55kg, 60kg, 70kg, 65kg) Superset
Wide Grip Chins (4x8) Superset
Deadlifts 5x5 (100kg, 100kg, 110kg, 100kg, 100kg)
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Preacher Curls 3x8 (14kg, 16kg, 16kg)
Incline Curls 3x15 (8kg, 8kg, 8kg)
Alternate Incline Curls (resting arms stays tensed) 2x10 each arm (8kg, 8kg)
Had an awesome week this week and raised a lot of PB's
Best was squats hitting 140kg, felt it for days after and the DOMS didn't go until about Friday, but I loved it and will definitely aim to do at least 140kg again next workout
Week off for me now, before my 2 weeks in a row with Rob
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 5x8 (20kg, 22kg, 24kg, 26kg, 26kg)
Seated Side Raises 3x12 (8kg, 6kg, 8kg)
Lying Rear Delt Raise 3x12 (8kg, 8kg, 8kg)
Seated Barbell Press Behind Head 3x12 (40kg, 40kg, 45kg)
Front Raises with Bar 4x6 (17.5kg, 17.5kg, 17.5kg, 17.5kg)
DB Shrugs 4x15 (28kg, 30kg, 30kg, 30kg)
Tuesday 16th November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Squats Pyramid 10, 8, 6, 6, 4, 2 (90kg, 100kg, 110kg, 120kg, 130kg, 140kg)
Leg Press 3 x 8 (200kg, 200kg, 200kg)
Hamstring Curls 3x15 (50kg, 55kg, 55kg)
Walking Lunges 3x12 (17.5kg, 17.5kg, 17.5kg)
Seated Calf Raises 3x20 (150kg, 160kg, 160kg)
Thursday 18th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (22kg, 24kg, 26kg, 28kg, 30kg)
Pause Press 3x8 (60kg, 65kg, 65kg)
Incline Flies 3x10 (10kg, 14kg, 14kg)
Pec Deck 3x8 (50kg, 50kg, 50kg)
Chest Press 3x8 (50kg, 60kg, 30kg (until failure))
Cable Pushdowns 5x10 (25kg, 25kg, 27.5kg, 27.5kg, 27.5kg)
Dips 2x6 (BW, BW)
Skullcrushers 2x10 (25kg, 25kg)
Friday 19th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Lat Pulldowns 4x8 (55kg, 55kg, 60kg, 70kg, 65kg) Superset
Wide Grip Chins (4x8) Superset
Deadlifts 5x5 (100kg, 100kg, 110kg, 100kg, 100kg)
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Preacher Curls 3x8 (14kg, 16kg, 16kg)
Incline Curls 3x15 (8kg, 8kg, 8kg)
Alternate Incline Curls (resting arms stays tensed) 2x10 each arm (8kg, 8kg)
Had an awesome week this week and raised a lot of PB's
Best was squats hitting 140kg, felt it for days after and the DOMS didn't go until about Friday, but I loved it and will definitely aim to do at least 140kg again next workout
Week off for me now, before my 2 weeks in a row with Rob
I never got round to doing them with Rob that week and I'm always right before another client as he's always so busy, so it's finding time
I would take my own but my poses are rubbish
I can take my own if pics would help this diary though, as like I say, it's finding time with him to take them
I would take my own but my poses are rubbish
I can take my own if pics would help this diary though, as like I say, it's finding time with him to take them
Back in the gym this week after all
Spoke to Rob last night and asked him what he felt about weeks off. He said he can't remembers the last time he had a week off, and doesn't really see the need for it unless you're body is telling you too or you have a niggling injury that won't go away
So that's good enough for me, my week off will be over Christmas, I'm going to push on until then.
I tried for ages last night taking pics, but it's near on impossible getting the camera set up right and in a good position
I will try though! I appreciate this journal isn't much without pics
Spoke to Rob last night and asked him what he felt about weeks off. He said he can't remembers the last time he had a week off, and doesn't really see the need for it unless you're body is telling you too or you have a niggling injury that won't go away
So that's good enough for me, my week off will be over Christmas, I'm going to push on until then.
I tried for ages last night taking pics, but it's near on impossible getting the camera set up right and in a good position
I will try though! I appreciate this journal isn't much without pics
Yeah he was an awesome footballer. Had trials for all sorts of teams. And he was such a fast runner too!
He's very gifted athletically
I was so surprised when I came back from uni after my first year during the Summer to hear he gave up the football for bodybuilding, but it's worked out brilliantly for him
He's very gifted athletically
I was so surprised when I came back from uni after my first year during the Summer to hear he gave up the football for bodybuilding, but it's worked out brilliantly for him
202 days mate
Oh and for anyone interested
The Southern qualifiers this year will be in Bognor Regis on the 12th June
If I do the Central, which is more likely at the moment because of people wanting to come, it's July 31st at St. Albans
I'm going to decide on which to do in March which should be when I'm starting the dieting. If I need a bit more work we'll do the Central for sure, if he feels I'm ready then I have the luxury of being able to choose
Oh and for anyone interested
The Southern qualifiers this year will be in Bognor Regis on the 12th June
If I do the Central, which is more likely at the moment because of people wanting to come, it's July 31st at St. Albans
I'm going to decide on which to do in March which should be when I'm starting the dieting. If I need a bit more work we'll do the Central for sure, if he feels I'm ready then I have the luxury of being able to choose
Sound's good!
Rob was telling me after his last competition on a Friday, he just pigged out the whole weekend. Put on a stone and a half by Sunday
Rob was telling me after his last competition on a Friday, he just pigged out the whole weekend. Put on a stone and a half by Sunday
Obviously I'll have to be careful, as when I win the qualifiers 
I'll need to get straight into training for the finals in September
I'll need to get straight into training for the finals in September
Cheers mate, really appreciate you wanting to show some support
I can't be held responsible for you never being able to take me seriously again though once you've seen me caked in fake tan and a thong
I can't be held responsible for you never being able to take me seriously again though once you've seen me caked in fake tan and a thong
Uh oh
Just done an awesome legs day, but on my last set of squats doing 130, I really struggled on my last rep, held it at the bottom for a bit then powered up and felt something in my lower back
Was fine after a few seconds, but once I got out the gym and walking home, it's really starting to stiffen up. Really hope it goes by Thursday, luckily tomorrow is my day off
Just done an awesome legs day, but on my last set of squats doing 130, I really struggled on my last rep, held it at the bottom for a bit then powered up and felt something in my lower back
Was fine after a few seconds, but once I got out the gym and walking home, it's really starting to stiffen up. Really hope it goes by Thursday, luckily tomorrow is my day off
Cheers for that Benny! A bath did just the trick, definitely feels worked but not overdone now
My knees on the other hand, fuuuuuuuuuuu
Getting in and out of my car was a right task earlier
My knees on the other hand, fuuuuuuuuuuu
Getting in and out of my car was a right task earlier
Thanks mate, really appreciate you wanting to come
i think tickets go on general sale through the BNBF website nearer the show
At the moment it is Southern or Central. I originally committed to the Southern but appreciate that by March I may decide that extra month I'd get doing the Central could be beneficial
I'll be sure to post up all details for tickets and stuff as soon as I know
i think tickets go on general sale through the BNBF website nearer the show
At the moment it is Southern or Central. I originally committed to the Southern but appreciate that by March I may decide that extra month I'd get doing the Central could be beneficial
I'll be sure to post up all details for tickets and stuff as soon as I know
A couple of pics, I feel this thread needs at least some. Lighting in my room is rubbish, it shows no definition at all, granted there isn't much at the moment with my BF% being 20+ but it would be nice to give you a better idea. If anything it's motivated me to get some proper shots
This photo looked really nice in the mirror, triceps coming through really well, in the photo naff all
but my chest is coming along nicely
Leg shot, now the camera isn't hiding any definition here, unfortunately having hairy legs and a high bf is, but you can see the shape there
p.s the tash is just for movember
EDIT - One for the gurlz to show I do curlz
This photo looked really nice in the mirror, triceps coming through really well, in the photo naff all
but my chest is coming along nicelyLeg shot, now the camera isn't hiding any definition here, unfortunately having hairy legs and a high bf is, but you can see the shape there
p.s the tash is just for movember
EDIT - One for the gurlz to show I do curlz
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Well I'm just going to keep packing on and packing on until March. He's said 12-16 weeks max for the cut depending on how much blubber I've put on
I'm expecting to be about 25% bodyfat. I know it's not something everyone agrees with, but seeing as this is a one off and I'm never going to do the whole bulking thing again, I'm doing it properly...
Eating lots of calories, good calories, I'm definitely not just eating anything to make up the calories, it's all big clean meals. But I'm hoping to get to be no more than 110kg before I start to cut (another 15kg), so how much of that will be lean mass I don't know. Obviously I need to get to around 71kg or below by comp date
In a way I'm quite excited as it's going to be like slowly unwrapping a present, seeing what's underneath this fat
About the lighting, tell me about it. Without sounding like I'm making excuses, those aren't really doing me justice at the moment, I will ask Rob to take some next week, even if it's only a quick few poses at the end. The lighting in their changing rooms is very good and ideal for showing off definition
I'm expecting to be about 25% bodyfat. I know it's not something everyone agrees with, but seeing as this is a one off and I'm never going to do the whole bulking thing again, I'm doing it properly...
Eating lots of calories, good calories, I'm definitely not just eating anything to make up the calories, it's all big clean meals. But I'm hoping to get to be no more than 110kg before I start to cut (another 15kg), so how much of that will be lean mass I don't know. Obviously I need to get to around 71kg or below by comp date
In a way I'm quite excited as it's going to be like slowly unwrapping a present, seeing what's underneath this fat
About the lighting, tell me about it. Without sounding like I'm making excuses, those aren't really doing me justice at the moment, I will ask Rob to take some next week, even if it's only a quick few poses at the end. The lighting in their changing rooms is very good and ideal for showing off definition
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Monday 22nd November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 5x8 (22kg, 22kg, 24kg, 26kg, 26kg)
Seated Side Raises 3x12 (8kg, 8kg, 10kg)
Lying Rear Delt Raise 3x12 (8kg, 8kg, 8kg)
Seated Barbell Press Behind Head 3x12 (45kg, 45kg, 50kg)
Front Raises with Bar 4x6 (17.5kg, 17.5kg, 20kg, 20kg)
DB Shrugs 4x15 (30kg, 30kg, 30kg, 30kg)
Tuesday 23rd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Squats Pyramid 10, 8, 6, 6, 4, 2 (90kg, 100kg, 110kg, 120kg, 130kg, 130kg)
Leg Press 3 x 8 (200kg, 200kg, 200kg)
Hamstring Curls 3x15 (50kg, 60kg, 60kg)
Walking Lunges 3x12 (17.5kg, 17.5kg, 17.5kg)
Seated Calf Raises 3x20 (150kg, 160kg, 160kg)
Thursday 25th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (24kg, 24kg, 26kg, 28kg, 30kg)
Pause Press Flat 3x8 (70kg, 70kg, 70kg)
Bench Press Flat 2x10 (70kg, 70kg)
Pec Deck 3x8 (50kg, 50kg, 50kg)
Chest Press 3x8 (50kg, 60kg, 30kg (until failure))
Cable Pushdowns 5x10 (25kg, 25kg, 30kg, 32.5kg, 30kg)
Dips 2x6 (BW, BW)
Skullcrushers 2x10 (25kg, 25kg)
Friday 26th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Lat Pulldowns 4x8 (60kg, 60kg, 65kg, 70kg, 65kg) Superset
Wide Grip Chins (4x8) Superset
Deadlifts 5x5 (100kg, 100kg, 100kg, 100kg, 100kg)
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Incline Curls 3x15 (8kg, 8kg, 8kg)
Alternate Incline Curls (resting arms stays tensed) 2x10 each arm (8kg, 8kg)
Bar Curls 1x7 1x14 (7 mid reps) (BW, BW)
Eventful week this week, thought I'd caused an injury on legs day. Lower back was in agony for ages, then when that cleared up my knees were so sore. But next day was fine
As well as that, sorry to bring off topicness in here but it's still related to my personal progress I guess. My girlfriend, who I got back with a few weeks ago decided to end it again this week. Everything looked so promising again and everything was so nice, then without any sign she ended it again, and the manner in which she did it really hurt me. She said the time since we got back together has all been a front, and it's been over for weeks.
Then everything was turned on me and she basically ridiculed my life and my life's direction, I've never seen her like that before and never knew she was capable of such hurtful words
I was a mess and although I've managed to get through this week in the gym without too much impact on my lifting, the energy just wasn't there and I just felt like I was just going through the motions rather than enjoying it like I usually do
I'm trying to turn her words into motivation and encouragement, but right now I just feel hurt, and completely devastated at the things she said to me. I think the worst thing has been eating, I've completely lost my appetite, but I'm forcing my food in, eating the same amount I normally would when I just don't feel hungry, wretching with a mouth full of food and trying to swallow something that doesn't want to go down isn't nice
I need to sort my head out as I'm training with Rob for 2 weeks from Monday, and he's not going to let me slack off I know
Sorry for the un-gym related discussion guys, just would rather vent here than GD as this is where my favourite forum members are
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 5x8 (22kg, 22kg, 24kg, 26kg, 26kg)
Seated Side Raises 3x12 (8kg, 8kg, 10kg)
Lying Rear Delt Raise 3x12 (8kg, 8kg, 8kg)
Seated Barbell Press Behind Head 3x12 (45kg, 45kg, 50kg)
Front Raises with Bar 4x6 (17.5kg, 17.5kg, 20kg, 20kg)
DB Shrugs 4x15 (30kg, 30kg, 30kg, 30kg)
Tuesday 23rd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
10 minutes on the bike
Squats Pyramid 10, 8, 6, 6, 4, 2 (90kg, 100kg, 110kg, 120kg, 130kg, 130kg)
Leg Press 3 x 8 (200kg, 200kg, 200kg)
Hamstring Curls 3x15 (50kg, 60kg, 60kg)
Walking Lunges 3x12 (17.5kg, 17.5kg, 17.5kg)
Seated Calf Raises 3x20 (150kg, 160kg, 160kg)
Thursday 25th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (24kg, 24kg, 26kg, 28kg, 30kg)
Pause Press Flat 3x8 (70kg, 70kg, 70kg)
Bench Press Flat 2x10 (70kg, 70kg)
Pec Deck 3x8 (50kg, 50kg, 50kg)
Chest Press 3x8 (50kg, 60kg, 30kg (until failure))
Cable Pushdowns 5x10 (25kg, 25kg, 30kg, 32.5kg, 30kg)
Dips 2x6 (BW, BW)
Skullcrushers 2x10 (25kg, 25kg)
Friday 26th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Lat Pulldowns 4x8 (60kg, 60kg, 65kg, 70kg, 65kg) Superset
Wide Grip Chins (4x8) Superset
Deadlifts 5x5 (100kg, 100kg, 100kg, 100kg, 100kg)
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Incline Curls 3x15 (8kg, 8kg, 8kg)
Alternate Incline Curls (resting arms stays tensed) 2x10 each arm (8kg, 8kg)
Bar Curls 1x7 1x14 (7 mid reps) (BW, BW)
Eventful week this week, thought I'd caused an injury on legs day. Lower back was in agony for ages, then when that cleared up my knees were so sore. But next day was fine
As well as that, sorry to bring off topicness in here but it's still related to my personal progress I guess. My girlfriend, who I got back with a few weeks ago decided to end it again this week. Everything looked so promising again and everything was so nice, then without any sign she ended it again, and the manner in which she did it really hurt me. She said the time since we got back together has all been a front, and it's been over for weeks.
Then everything was turned on me and she basically ridiculed my life and my life's direction, I've never seen her like that before and never knew she was capable of such hurtful words
I was a mess and although I've managed to get through this week in the gym without too much impact on my lifting, the energy just wasn't there and I just felt like I was just going through the motions rather than enjoying it like I usually do
I'm trying to turn her words into motivation and encouragement, but right now I just feel hurt, and completely devastated at the things she said to me. I think the worst thing has been eating, I've completely lost my appetite, but I'm forcing my food in, eating the same amount I normally would when I just don't feel hungry, wretching with a mouth full of food and trying to swallow something that doesn't want to go down isn't nice
I need to sort my head out as I'm training with Rob for 2 weeks from Monday, and he's not going to let me slack off I know
Sorry for the un-gym related discussion guys, just would rather vent here than GD as this is where my favourite forum members are
Cheers mate
Yeah I know, I think the way she was will help me move on quicker, but I'm still gutted. I honestly thought it was going to work this time
Squat it out indeed "Lower faggot!"
Yeah I know, I think the way she was will help me move on quicker, but I'm still gutted. I honestly thought it was going to work this time
Squat it out indeed
"Lower faggot!"