Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

Jeans have been a problem for a long while, I'm currently going between 2 pairs, the only 2 that still fit.

It's not so much my waist for the most part, I've only gone from a size 32 to 34 waist, and I always buy one size bigger for my jeans as I wear a belt. A lot of them don't fit round my thighs any more, or if they do, they make me look very Boy George

I've got some stretch marks around my inside thigh as well at the moment which is annoying :(
 
Hey all,

I have a question which I'd appreciate your advice on, I'm yet to speak to Rob about it but your advice matters too

Basically, I've been pretty set on going into the lightweight class, but it's always been a worry that I might when I get down to conditioning, fall into the under 72kg requirements needed to get in the class. And I would probably not be competitive enough in the middleweight class on my first attempt

But I'm just reading the BNBF site now, and notice the novice class. Now I've seen this before but never paid much attention to it, but basically it's for anyone who has been entered a show before or placed 2nd or 1st. So there are no weight requirements

Trouble is, this means I could be going against someone who would normally compete in a heavyweight class, so a lot more mass, or someone with a few shows under their belt (that applies to the lightweight class too though)

So not sure what you guys think I should do? I'm leaning towards going for the lightweight class still, and then 2 weeks before which is the latest I can enter see if my weight will fall into the <72kg, and if not, go for the novices. Or do you think I should pick a category now and work for that?
 
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Finally turned up. Just took the first dose

Will report back after my back and bis workout :eek:
 
Pump: 8/10 Not as great as I'd read but my arms feel huge right now, I have the old "can't answer the phone" problem which means a good pump. I even have some vascularity, which at my bf right now is pretty good.

Energy 10/10 This stuff is insane. About 20 minutes after taking it I started feeling really fidgety and hyper. Like I didn't want to just sit down, I wanted to be walking about doing stuff. By the time I'd got to the gym, I was buzzing. No jitters or anything bad like that but just sheer energy. After every set I felt like I could go straight away. I did my deadlifts and was just churning out the reps and although short of breath in between sets, still felt like I wanted to just jump straight into the next set. There's still a massive amount of energy left now I'm back at my desk, I feel like I've worked hard, but still feel like I could go for a run or something to use all this energy

Focus 9/10 Didn't want to do anything but my sets. No chatting, no checking out the TV, even when Rihanna was on the music channel :p Just pure determination to get it done

Strength 10/10 The weights just felt like I could up them, and I did on everything bar deadlifts. I can't describe the feeling, I felt like it was heavier than I'm used too but at the same time it felt like I'd be able to finish the set with no issues which I did. Really impressive stuff and probably helps with the pump

Taste 4/10 Lemon and lime tastes faintly of lemon and lime, but it's got a very unpleasant taste that dominates it. But like any supplement, I don't drink them to enjoy it, I just neck it and get it out the way

Overall 9/10 Only my first day, but what a first impression. I only took the minimum 1 scoop but that feels like it will be more than enough for a while. It's incredible value at £19.99, which if you stick to 1 scoop will last you 2 months or so. I used N.O Xplode for a few months before this and that wasn't as intense as this even on the first dose. And unlike N.O Xplode, I don't feel like I'm about to crap my guts out due to Jack3d having little to no magnesium in it.
 
Yeah it's by no means a dedicated pump supplement, but just due to the nature of the ingredients it does give that effect, although no where near as strong as say Gaspari Superpump

I'd say the energy and focus it gives you are reason alone to get a supplement like this if you're looking to add that little bit extra to your workouts. I got it as it's my last month of my off season so wanted to get the absolute maximum I could out of these last few weeks, and I can see it helping to do that
 
Monday 3rd January - 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, 24kg, 26kg)
Seated Side Raises 3x12 (12kg, 12kg, 14kg)
Standing Lateral Raise 3x12 (10kg, 10kg, 12kg)
Seated Barbell Press Behind Head 4x10 (40kg, 40kg, 40kg, 45kg)
Lying DB Rear Delt Raises 3x8 (12.5kg, 12.5kg, 12.5kg)
Standing DB Shrugs 4x12 (35kg, 35kg, 35kg, 35kg) Superset

Tuesday 4th January - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Back Squats 4x8 (110kg, 110kg, 110kg)
Front Squats 3x7 (70kg, 70kg, 70kg)
Leg Press 3x12 (200kg, 200kg, 200kg)
Leg Extension 4x12 (45g, 45kg, 50kg, 50kg)
Hamstring Curls 2x12, 2x20 (25kg, 25kg, 30kg, 30kg)
Lunges 2x25

Thursday 6th January - 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, 28kg, 26kg, 30kg)
Flat Bench Press 4x8 (60kg, 70kg, 70kg, 70kg)
Pec Deck 3x10 (55kg, 55kg, 57.5kg)
Cable Crossovers 2x10 (50kg, 50kg)
Dips 3x8 (BW, BW)
Skullcrushers 3x10 (25kg, 25kg, 25kg)
Cable Pushdowns 5x8 (25kg, 30kg, 30kg, 30kg, 30kg)

Friday 7th January - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Overrows on bench Overhand grip 4x10 (50kg, 50kg, 60kg, 65kg)
Bent Overrows on bench Underhand grip 1x8 (60kg)
Deadlifts 5x5 (100kg, 110kg, 110kg, 110kg, 110kg)
T Bar Rows 5x10 (60kg, 65kg, 65kg, 65kg, 70kg)
Lat Pulldowns 4x8 (60kg, 60kg, 65kg, 70kg, 70kg)
Preacher Curls 1x5 2x8 (18kg, 14kg, 14kg)
Seated Alternate Curls 3x8 (12kg, 12kg, 12kg)
Bar Curls with no rest period 3x15 (pausing after 5) (25kg, 22.5kg, 20kg)

First week back this week and everything went well. I was worried I'd have to have a week to get back into the swing of things which I don't really want, but luckily I jumped straight back into it from where I left off.

Monday started off with a packed gym which wasn't great but managed to get everything done with a few longer than planned rest periods because of waiting, but the rest of the week was quiet. Maybe they all gave up after 1 day

The best thing about this week is the DOMS, been hurting so much all week. Had a great leg session Tuesday with lots of volume and even now my legs are still hurting. Wednesday and Thursday I could barely walk, but I love that, it shows I didn't waste my time

Friday was my first day with Jack3d and I can't wait for the full week next week with it. Back training with Rob for 2 weeks in a row from Monday so should be good, then 1 week left and that's it. Dieting all the way for 20/24 weeks. I'm secretly looking forward to it, just to see what I've achieved in this off season and because it's my clothes might fit again :p

Will also talk with Rob about the category issue this week, thanks for your advice on the matter guys :)
 
Monday 10th January - 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, 26kg, 32kg, 32kg)
Cable Side Raises 3x12 1x10 (15kg, 15kg, 20kg, 10kg)
Seated Barbell Press Behind Head 4x10 (40kg, 50kg, 50kg, 40kg)
Lying DB Rear Delt Raises 3x8 (14kg, 14kg, 16kg)
Lying Front Raise 3x12 (15kg, 20kg, 15kg) Superset
Upright Row 3x10 (20kg, 20kg, 20kg) Superset
Standing Lateral Raise 5x12 (14kg, 12kg, 10kg, 8kg, 6kg)

Tuesday 11th January - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 2x25 (40g, 35kg, 35kg)
Back Squats 4x8 1x12 (20kg, 80kg, 80kg, 90kg, 80kg)
Leg Press 3x10 (200kg, 300kg, 300kg) Superset
Scissor Squats 3x12 (BW, BW, BW) Superset
SL Deadlifts 3x10 (20kg, 40kg, 40kg)
Hamstring Curls 3x12 (40kg, 40kg, 40kg)
Barbell Lunges 2x20 (20kg, 40kg, 40kg)

Thursday 13th January - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
High Incline BB Press 5x10 (20kg, 60kg, 80kg, 80kg, 80kg)
Incline Smith Press 4x8 (40kg, 60kg, 60kg, 60kg)
DB Flies 3x10 (10kg, 14kg, 14kg)
Cable Flies 2x8 1x10 (20kg, 20kg, 10kg)
High Incline Tricep Extensions 2x25 (24kg, 24kg)
Cable Pushdowns 3x15 (25kg, 25kg, 25kg)
Dips 3x6 (BW, BW, BW)

Friday 14th January - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
One Arm Rows 3x10 (18kg, 34kg, 34kg)
Deadlifts 5x8 (60kg, 100kg, 100kg, 110kg, 110kg)
Bent Overrows on bench Underhand grip 2x8 (60kg, 60kg)
Lat Pulldowns 3x10 (65kg, 65kg, 65kg)
Incline DB Curls 3x10 1x8 (10kg, 14kg, 14kg, 10kg)
Lying Hammer Curls 3x8 (12kg, 12kg, 12kg) Superset
Preacher Curls 3x10 1x8 (25kg, 25kg, 25kg, 10kg) Superset
Bar Curls 2x12 (20kg, 30kg)

Big week this week with Rob. Lots of supersetting and dropsetting

Started off with a massive shoulder workout, lots and lots of volume. Cable side raises are immense for bringing on a pump, I love them and will definitely be using them more often when not training with Rob.

Legs was good, back to free weight squats. Scissor squats was the new one, I had a lot of trouble getting the form right on these just because supersetting with leg pressing, my legs were so tired and lower back so painful it was hard to get it right, but I got better towards the end and they are really good. Barbell lunges were horrible, I was so out of breath and so lightheaded, could have so easily stopped if Rob was there, but he made me carry on and I'm glad he did as they felt good after. Jack3d did nothing to help this workout ha

Chest was brilliant, really good pump. Again first time I tried a new exercise in cable flies, and the contraction you get at the top is good, it's different as DB flies the easiest part of the movement is the top, with cable flies, that's the hardest part. Really good variation doing both

Finally back, used straps for my deadlifts and a belt. I know it wasn't that heavy but Rob wanted me to try and use straps as he thinks I should be aiming to go heavier so wanting me to get used to them now. They did help massively obviously and the strain it takes off your forearms is great. Supersetting hammer curls with preacher curls was painful, really painful, but you get a lot of blood rushing to your biceps during it and it looks good when you check yourself out in the mirror

2 weeks left of my off season the it's cutting all the way for 20 weeks!

Plus it's my birthday on Monday next week, and I'm training with Rob. My birthday present from him is a heavy shoulder workout
 
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Monday 17th January - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing Lateral Raise 2x50 (4kg, 4kg)
Seated Barbell Press 2x10 1x8 (40kg, 45kg, 45kg)
Single Arm Side Raises 3x12 (8kg, 8kg, 8kg) Superset 1
Arnold Press 3x8 (10kg, 14kg, 14kg) Superset 1
Lying DB Rear Delt Raises 3x10 (10kg, 10kg, 10kg) Superset 2
Lying Front Raise 3x12 (6kg, 6kg, 6kg) Superset 2
Seated Front Raises 3x12 (14kg, 14kg, 14kg) Superset 3
DB Shrugs 3x12 (20kg, 20kg, 20kg) Superset 3
BB Shrugs 3x12 (60kg, 60kg, 60kg)

Ouch! Lower weights today but a lot of supersets. Starting with 2 sets of of 50 reps of lateral raises was horrible as the pump you had meant my shoulders felt so tight :(

Felt really good though

But what a birthday present! ha

Got some good pre workout stuff to try tomorrow, Rob gave me some stuff as a present so looking forward to trying it :) NOX by UKmuscle :)
 
Tuesday 18th January - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 2x12 (25g, 35kg)
Back Squats 2x10 3x6 (20kg, 80kg, 100kg, 100kg, 100kg)
Leg Press 3x10 1x15 (200kg, 300kg, 300kg, 120)
SL Deadlifts 3x8 (40kg, 40kg, 40kg)
Bench Hamstring Curls 3x12 (14kg, 14kg, 14kg)
Bench Lunges 3x10 (BW, 20kg, 20kg)

Horrible today, that ultimate NOX stuff was just too much. Heart was racing so much the whole workout I constantly felt I was going to be sick

And by the time I got to Bench Lunges I was really suffering with constant lower back spasms every time I went into the lunge. Meant I couldn't balance properly as the pain threw me off.

:(
 
Thursday 20th January - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
High Incline DB Press 3x10 2x6 (18kg, 24kg, 34kg, 34kg, 34kg)
Incline Smith Pause Press 4x8 (60kg, 60kg, 60kg, 60kg)
Flat Bench Press 3x8 (60kg, 60kg, 60kg)
DB Flies 3x10 (10kg, 14kg, 18kg)
Cable Pushdowns 4x12 (25kg, 35kg, 35kg, 35kg)
Dips 3x6 (BW, BW, BW)
Skull Crushers 2x25 (20kg, 20kg) Superset
Closegrip Bench Press 2x25 (20kg, 20kg)


Friday 21st January - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bench Rows 4x10 (14kg, 30kg, 30kg, 30kg)
Deadlifts 2x8 1x6 1x4 (60kg, 100kg, 140kg, 140kg)
Bent Overrows 3x8 (BW, 60kg, 60kg)
Lat Pulldowns 3x10 (45kg, 45kg, 45kg) Superset
Straight Arm Pulldowns 3x10 (25kg, 25kg, 25kg) Superset
Incline DB Curls 2x50 (6kg, 6kg)
Standing Alternate Curls 2x6 (14kg, 14kg, 14kg)
High Cable Curls 2x15 1x15 1x15 (40kg, 40kg, 30kg, 25kg)

Last 2 days training with Rob, he's moving onto a new job next week, so it means my last week of off season training by myself before starting the new diet which he gave me today

Chest workout was good, pause presses are so much tougher than a standard bench press. You may bench press 80-100kg, but I guarentee you'll struggle to do 3 sets at 60kg. Just stopping for half a second at the bottom, resting it on the catchers. Epic pump from the tricep superset at the end of the day

I was really chuffed today as I deadlifted 140kg for 2 sets of reps, so will no doubt feel that tomorrow, but it was good. Was a massive struggle last set and I had to use a belt but was good.
2 sets of 50 curls, even with 6kg is so tough as he makes you keep strict form throughout, so even when it hurts you can't just chuck them out, but it gets the blood in the muscle for the rest of the exercises
 
I do rate it mate :)

I've been taking it since and I missed it on Monday this week as I just totally forgot. And I definitely missed that intensity. It's a weird feeling, you're not fidgety and hyper but you just feel like in between sets you don't need as long as you normally would and you just want to jump straight back into it, because you have that much energy

I did try Ultimate NOX, which was from the gym I trained at and that was insane, far more intense than Jack3d but not in a good way, heart racing, light headedness and it made things uncomfortable at times. But Jack3d is a perfect balance

I'm on 2 scoops now, I did try 3 once and it was a bit intense haha
 
I'm using it until my cut :)

I asked on a few message boards and apparently it's ok as long as you're not taking it up until the day of the competition. And it's not even a listed banned ingredient anymore so who knows what's going on?
 
My diet as of the 31st January

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For breakfast thats a scoop of whey or the eggs. It's only a 500 or so calorie drop to start off with, but the carbs slowly drop week by week

Cardio for an hour in the morning as well
 
Yeah I'm prepared for it to be boring. And Rob has tried to explain everytime just how hard it's going to be. Especially when you're out with friends or at the families when they try and feed you up

The worst bit will be people not understanding why I can't eat certain foods or why I have to take food with me if I'm going out somewhere. I've kind of written off these next 5 months in terms of not being able to do things like weekends away, unless I can guarantee I'll be able to get my diet in, or holidays or weekend binges etc but im prepared to do it as im not going to fail this, if I'm going to do this it's going to be 100%

I'm not even going to do cheat meals. I know the benefits of it, but for me it would be too tempting to have "just one more" that week or slip up.

I've always said this is a one time thing for me, I'm going to enter this show and the finals if I win, then that's it. No more. But because I'm doing that, it's easier for me to be willing to make sacrifices and be so strict as I know it's a one time thing
 
Yeah that's why I love talking about it on here as you guys all understand and in most cases have a lot more experience than me in diets and stuff so I can come here for advice as well as just to jot stuff down

I must say my biggest fear about this diet is losing muscle mass. That's why I've always hated cutting and never really done it for that long :(
 
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