Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

Cheers Benny :)

Well he said a lot of people like to lift lighter for more reps when in pre contest mode. But he said and has always trained the same way. Heavy as you normally would with the same rep range. Making sure to try and keep the same intensity. I will be adding a session on Wednesdays as well rather than having it off for cardio and abs work

It's different for everyone though, but he said he always looks less full if he drops the weight and ups the reps.

I'm going to going BCAA mad. 10g morning, 10g pre-workout and 10g post. And then finally 10g before bed. That might be massively overkill :p but if it helps with maintaining size especially towards the end then it's worth it
 
Had a rough night last night, I accidentally had 4 scoops of Jack3d, was talking as I was pouring it out. Realised I did it but thought it will be ok...

Felt so dodgy all day, like I was really lightheaded. And then at night my temperature was all over the place and it was horrible :(

Day off from it today I think
 
Monday 24th 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 (6kg, 6kg)
Seated Barbell Press 2x10 1x8 (50kg, 50kg, 50kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Seated Front Raises 3x12 (14kg, 14kg, 14kg) Superset 1
Arnold Press 3x8 (10kg, 14kg, 14kg) Superset 1
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
BB Shrugs 4x12 (80kg, 80kg, 80kg)

Tuesday 25th January - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (35kg, 25kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 100kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 3x10 (200kg, 200kg, 200kg)
Leg Extension 21s (30kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
BB Lunges 2x20 (20kg, 20kg)

Thursday 27th 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 5x10 (22kg, 22kg, 35kg, 35kg, 30kg)
Incline Smith Press 4x8 (60kg, 60kg, 60kg, 60kg)
Flat Bench Press 3x8 (60kg, 60kg, 60kg)
DB Flies 3x10 (14kg, 16kg, 16kg)
Cable Pushdowns 3x15 (25kg, 35kg, 35kg, 35kg)
Skull Crushers 2x25 (20kg, 20kg) Superset
Closegrip Bench Press 2x25 (20kg, 20kg) Superset
Dips 3x6 (BW, BW, BW)

Monday and Tuesdays workouts went well. Especially legs, got some good volume and managed to keep the intensity up. Just a shame the leg press machine doesn't go as high so I had to reduce the weight. But it still did me good.

Shoulder workouts I think are my favourites these days just because I know I'm making such good progress with them so I enjoy working them, and I love the more volume approach. To think I used to do shoulders with legs a while ago is crazy

Todays workout wasn't great, I just didn't feel like my chest got worked. My triceps felt blitzed, but my chest, while definitely pumped didn't feel any uncomfort :p, which to me is always a worry that it didn't get worked properly

Last workout tomorrow before my diet so really making the most of this last week for my size gains. Then next week the cut begins :)

Will weigh myself and get my stats up tomorrow. As well as pictures to show where I am before the cut begins
 
I will admit, the last two sets of squats or deadlifts are usually like 30-40 seconds, just because I'm so out of breath

But it's amazing how quick you get used to it :)
 
The human body is so unpredictable

Yesterday I said I worried my chest didn't get worked but my tris felt absolutely exhausted. Yet today its my chest that feels so sore and my tris feel fine :confused:

Oh well :D
 
Friday 28th 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 Over rows 4x10 (60kg, 65kg, 65kg, 65kg)
Deadlifts 4x6 (120kg, 100kg, 100kg, 100kg)
T-Bar Rows 4x10 (40kg, 50kg, 60kg, 60kg)
Lat Pulldowns 4x10 (55kg, 55kg, 55kg, 50kg)
Incline DB Curls 3x8 (14kg, 14kg, 14kg)
High Cable Curls 2x15 1x15 1x15 (40kg, 40kg, 30kg, 25kg)
Bar Curls 2x60 (3x20) (17.5kg/15kg/12.5kg, 17.5kg/15kg/12.5kg)
Hammer Curls 3x10 (10kg, 10kg 10kg)

Good session today although doing deadlifts with straps has messed up my grip as I really struggled with 120 today, as soon as I lifted, my grip would open and I'd have to reset every rep

I'm loving the pump I get from bicep workouts at the moment, the bar curls really get the blood there, and hammer curls to finish off you just feel like your bicep is about to explode through your skin

So that's it, my last off season training session.

Weight: 95kg (+5kg since October, I blame a couple of these on Christmas :p)
Bodyfat: 21% (+1%, better than I thought)

Will get some pics up when I'm home
 
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My shopping for the week...

And for the next 19 after :(

The flavours going on there are just immense...[/sarcasm]
 
Pictures for 30th Jan 2011

End of off-season

BF 21% and combine that with the belly of someone who 2 hours ago ate 6 plates of all you can eat buffet (my last enjoyable meal for 20 weeks :p)

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One leg is slightly forward here, there not just different sizes :p

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My poses are crap first off, and lighting isn't great but it will do. I hate how I look now, especially my biceps, my arms have gained a lot of fat so hiding away the guns which is sad face time :(
 
Yeah the BF is higher than I would have liked but I didn't start much lower so I've done the best I can to not make things worse, so I'm pleased with 1%

I'm hoping the shift in water weight will be a big transformation in itself this week
 
I'm actually feeling ok. The food is surprisingly easy to eat, it's not as dry as I was expecting, and I am hungry all the time but at the same time I feel so much better as I don't feel so bloated all the time.

This week, although I wasn't expecting any different, my workouts haven't been any less intense which is good
 
Monday 31st 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 (7kg, 7kg)
Seated DB Press 4x8 (22kg, 24kg, 24kg, 24kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press 2x8 (60kg, 60kg)
BB Shrugs 4x12 (80kg, 80kg, 80kg, 90kg)

Tuesday 1st February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (45kg, 35kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 110kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 4x10 (200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
BB Lunges 2x20 (20kg, 20kg)

Thursday 3rd February - 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, 22kg, 30kg, 30kg, 35kg)
Incline Smith Press 4x10 (70kg, 70kg, 70kg, 70kg)
Flat Bench Press 3x8 (60kg, 65kg, 65kg)
DB Flies 3x10 (16kg, 16kg, 16kg)
Cable Pushdowns 5x12 (25kg, 25kg, 35kg, 35kg)
Skull Crushers 3x12 (30kg, 30kg)
Closegrip Bench Press 2x25 (30kg, 30kg)

Friday 4th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Over rows 4x10 (65kg, 65kg, 65kg, 65kg)
Deadlifts 4x6 (110kg, 110kg, 110kg, 110kg)
Lat Pulldowns 4x10 (55kg, 55kg, 55kg, 50kg)
Seated Cable Rows 4x10 (55kg, 65kg, 65kg, 65kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 20kg)
Cable Curls (3x10 1x8) (20kg, 20kg, 25kg, 16kg)

Good week this week, wasn't expecting my energy to be down because it's only the first week but was still surprised. I'm upping the intensity when I can now to make sure I keep the weight up and reps high. I managed to up the weight on a lot of exercises which was good

I feel less bloated too which is also helping with energy

Was supposed to do Abs and Calves Wednesday but had my managers leaving do at lunch. We all went to the local curry house. I sat there with a glass of water while people stuffed there face, now that was tough

End of week weight: 92.8kg
 
Took these yesterday, totally forgot to post

Here's end of week 1

I'm rubbish at tensing my legs in the standard pose. Can never get them to look as big as they should :(

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End Of Off Season 30/01/11

Don't think I look any different, but the scales say I've lost weight so that's all that matters haha
 
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