***4th Place BNBF British Finals***Moved to Progress Journal Section***

rex2

Gogz87

rex2


you look in great nick goz, what weight are you at the momant?

Hey Rex

Sitting around 80kg at the moment.  Really chuffed with the condition at 7 weeks out. Will be shredded come contest!! CANT WAIT HEHE!!

nice one, how tall are you? im just over 90kg at the momant at 5ft11, i would be super chuffed with your conditioning if i could get to the same

I'm about 5ft 9.  Yea am really chuffed with my current condition just a couple things to tighten up.  Go for it rex, its hard sometimes but the rewards far weigh out the cons!!!

Had a day off work today so training and eating was all on schedule which was grand. Been really consistant for the past 3-4weeks with everything.  No slip ups in my diet only with training but I have managed to do everything in the week.

Seem to be having good and bad days.  Today was really tuff.  Went shopping in the afternoon and felt VERY tired and fatigued.  Starting to get pretty natty with the girlfriend at little things.  However on other days I seem to cope with it fine.  NO PAIN NO GAIN I suppose.

Had a nap around 5pm before my training.  Didnt think I would make it through my leg session but blasted through it with super high intensity.  I have been finding it hard to get a good intense workout so I have been taking some caffine tabs before big workouts like legs just to give me a little help.

Veins are popping big time in my arms now.  Pretty freaky, never had veins like them.

Trained Quads and Calves:

Squats
Leg Extension (3 sets lighweight 15 reps, consentration on form!!)
Horizontal Leg Press
Barbell Lunges
Leg Extension (3sets heavy 8 reps)

21s with calves
Seated Calve Extension

Watched a bit of Dorian Yates training with Mark Dugdale the other night.  He had some interesting points on how some people try to lift too heavy and not concentrate on the contraction of the muscle.  Also a point, you should really focus your mind on the body part to are training.

Really interesting with his phlosophy as well, "I put a brick on my wall every day".  A truly amazing athlete!! 

Another day off work which is grand so I can focus totally on everything.  Trained slightly different times than usual.  Woke up nice and early, completed my cardio and had my breakfast.  At about half 10 I went to the gym with a couple of friends I havent been with in while.  Basically to show off the condition lol.

Really good workout, always good to have training partners to motivate me!!

Trained Chest and Biceps:

Flat Barbell Press
Incline Dumbell Press
Cablecrossovers
Dumbell Incline Flys/Decline Dumbell Flys (superset 3 sets 10 reps)

Barbell Curls
Seated Incline Dumbell Curls
Cable Rope Hammer Curls

Back to the grind today.  Had a 10am until 6pm shift so fitted cardio in at 7am and my weights at 7pm.  Cardio was good this morning.  Still hard with no food and straight after waking.  Feeling fitter with every week.

Training was really intense, with a good workout.  Really been concentrating on squeezing the left rather than using momentum.  Finding that really good especially in my lats today.

Legs looked a little flat in the mirror at the gym but upper body looking solid with great lines.  Very chuffed with that.

Trained Back and Triceps:

Deadlifts
Lateral Pulldown
Single Arm Dumbell Row
Under hand grip with Straight Bar on Cable Machine

Cable Rope Pushdowns
Seated Dumbell Extensions
Tricep Dips

Rite, update.  This weekend was very busy!!!  Took Saturday off from any training and caught up on cardio this morning.  Sleep has been abit tricky.  I usually work pretty long hours with a late finish and early start.  Felt VERY fatigued and extremely drained.  No energy and real hungry pangs.  Not great but battled through it.

Really noticed the weight loss.  Chins looking pretty chizzled lol.  Veins popping in the arms and front delts poking through nicely.

Off work tomorrow so some food shopping and a good day of eating and training.

Hi mate, looking good!
 
I was just browsing through here and I noticed you switched your cardio from the gym to walking outside.  Can I jusk ask a couple of questions as I fancy trying it?
 
I currently do anything between 40 - 60 mins on a X trainer for morning cardio but fancy doing it outside.  Can you turn the walk into a jog or does that raise the heart rate too much?  I'm not very fit but thought about doing a very light jog, but maybe thats too much.
 
Just can't get my head round walking for cardio!  I suppose you've got to push yourself and walk fast?

brittas


Hi mate, looking good!
 
I was just browsing through here and I noticed you switched your cardio from the gym to walking outside.  Can I jusk ask a couple of questions as I fancy trying it?
 
I currently do anything between 40 - 60 mins on a X trainer for morning cardio but fancy doing it outside.  Can you turn the walk into a jog or does that raise the heart rate too much?  I'm not very fit but thought about doing a very light jog, but maybe thats too much.
 
Just can't get my head round walking for cardio!  I suppose you've got to push yourself and walk fast?

Hey,

Well on the off season I didnt really do much cardio so my fitness wasn't great.  At first doing a good fast paced walk was enough to get me hot and slightly out of breathe, still easy to hold a conversation kind of thing.

However since the weight has come down and my fitness has increased I do find I need to include a light jog.  What I do is maybe run for 20minutes then walk for 10minutes and then again run for 20-30minutes just to keep the heart rate under control. 

One thing I can say is jogging in the mornings is pretty tuff. I feel pretty empty when I wake and totally not in the mood for a jog but I battle through it. Just make sure you dont push your heart rate to high and you'll be fine.

Running outside, especially on a nice day is great so enjoy. Hope that helps.

Cheers mate, I might give it a try.
 
Back in the days when I didn't have a clue I used to do a 20 odd minute run on a morning when I was cutting.  I've never been the fittest person in the world and I know what you mean about it being hard work.  I used to properly run though..... probly burning off all the muscle I'd gained all winter!!!

Yea the same with me.  Last year I would run and run and run with not much clue about what kind of cardio I should be doing.  This years different and I've held on to a good amount of size which i'm really chuffed about.  Best of luck

Wow really good day!!  Off work so plenty of time to train and eat well.  Still feeling pretty tired and fatigued but just battling through it. 

Did my usual cardio this morning. Starting to get fitter so jogging with a little incline helps to keep the heart rate at good beat.  Food was grand!!  Been experimenting with spices to make the chicken more interesting.  Also found this great 1 cal caesar salad spray for the mixed salad at lunch.  Four or five sprays and makes it that bit more edible.

The quaterly news letter came out today at my gym.  I was choosen as the member to appear is this months issue.  Got a nice big spread and a few pics from last years shows.  Give the BNBF a good plug to try and promote things here in the north east.  As far as I know I'm the only Natural bodybuilder in the north east of Scotland, which is a little disappointing.

Trained Shoulders and Triceps:

Seated Dumbell Press
Incline Lateral Raises
Upright Row
Modified Dumbell Front Raises
Rear Delt Flys

EZ Bar Tricep Pushdowns
Cable Rope Tricep Extensions
Weighted Dips

Good session but feeling a little flat.  Veins really popping during my workouts now.  My weight seems to have leveled out a little.  James does say the body plays tricks just strange that I seem to hang around 79-81kg at the mo.

Back to work today.  Just a 10-6 shift so woke up around 7am for my usual cardio session and trained at 7pm for my weights.  Again things are all good, no problems with eating or training.  Workout was really intense.  Trained Quads, Calves and Abs.  Sweat pouring off me.  Seems strange but not feeling as "powerful" in moves like squats.  Theres not so much a strength loss but a rep loss. 

Its weird how the mind plays tricks when your dieting.  When I was bulking I wanted to cut but now I'm cutting I want to bulk lol.  Looking a little flat in the mirror today but condition is great all over. 

Usually I have pasta with my meals but now changed to basmati, TILDA to be precise.  Great taste much better than pasta!!!  About an hour and a half after eating it I looking  alot fuller and better condition.  Something to keep in mind before contest.

Trained Quads, Calves and Abs:

Squats
Leg Extension (3sets 15 reps lightweight)
Horizontal Leg Press
Lunges
Leg Extension (3sets 8 reps Heavy)

Standing Calve Raises
Smith Machine Seated Calve Raises

Abdominal Workout

rex2

Gogz87

rex2


you look in great nick goz, what weight are you at the momant?

Hey Rex

Sitting around 80kg at the moment.  Really chuffed with the condition at 7 weeks out. Will be shredded come contest!! CANT WAIT HEHE!!

nice one, how tall are you? im just over 90kg at the momant at 5ft11, i would be super chuffed with your conditioning if i could get to the same

I am really hoping the answer to the above is 5' 4 " but sadly i suspect you are probably about the same height as me at around 5' 9". This means that you are about 4kg heavier than me whilst at the same time much leaner
...I am so pleased for you

Seriously though, looking in great shape.

Ooops forgot to forward one page and see that you already answered the question and you are indeed 5-9.
Sorry.

Lol no worries jedi.  Things are looking good. All the hard work is paying off.  Cantg wait till show time.

Keep at it mate - your mind is all over.  I know you're a busy chap too - which must make you tired.

Where you can stick an extra 5 mins on a cardio session now - this may help speed things up

James


Keep at it mate - your mind is all over.  I know you're a busy chap too - which must make you tired.

Where you can stick an extra 5 mins on a cardio session now - this may help speed things up

Thanks James.  Will do.

Liking the pictures man, abs look really good! Can't wait to see the progress you make when you step on stage!!

Dazzler69


Liking the pictures man, abs look really good! Can't wait to see the progress you make when you step on stage!!

Thanks for the support daz!!  Yea abs are looking great well chuffed.

Rite quick update. Things have been going really well even with work being EXTREMELY busy.  Eating lots and training with intensity which is really good.  Found sleep really hard to get this weekend because of the late night early mornings but just monstered through it.

Cuts in the legs are really showing through.  One area that I needed to bring up and they haven't disappointed!!

Nothing much to report really just keeping things going.  Upped the cardio a notch with an extra 5minutes but apart from that all is good.  Bring on another week.

Day off work today, woke up a little late, around lunchtime in fact.  Missed my early morning cardio however I will catch up later on in the week.

Things are fine really, had an update with James. Possibly going to add an extra oatcake around my second meal because I do feel super fatigued at that point.

Training was really good.  Still looking SUPER lean with veins every where on my arms and even noticed some on my upper back.  I asked James if you can come in too ripped to contest and he quickly dimissed the question lol.  Still cant wait!!  Not so much looking forward to the shaving of the body again but all in the aid of victory.

Going to start hitting the sun beds I think.  Get a good base tan before applying Jan Tanna.

Trained Chest and Biceps:

Smith Machine Flat Bench
Incline Dumbell Flys
Incline Machine Press
Cable Crossovers

Standing Bicep Curls
Cable EZ Bar
Dumbell Hammer Curls