Helder Barroso 2009/2010 Off season Journal

Thursday 21/01/10 Calves and Chest

Todays weight was 11.3 stones. Changing my training around a little bit but still dogg crap style.

Todays Session:

Standing Calve Raise:
280kg: 18 reps, rest pause
150kg: 11 reps all out set

Inlcine Press:
80kg: 14 reps, rest pause
41 seconds static hold

Incline Iso machine press:
80kg: 7 reps, rest pause

Chest Press Machine:
50kg: 20 reps, widowmaker

Pec-Dec:
97kg: 20 reps, widowmaker

Finished off with 20 minutes on bike

Looking good there matey!!! you stay soooo lean. bastard :-P whats the plan for this year bigger, thicker?

take it easy

Mike

Friday 22/01/10 Delts  - Triceps

Todays weight 11.5 stones, had a good session again, been training at hotbodies gym this week which has been good, different weights and different atmosphere which can be good sometimes.

Tomorrow morning im going down to Monsters Gym in london to train with Ann Gardner, we train legs so really looking forward to it. Will try get some pics and maybe some video

Todays Session

Smith Machine behind neck press: (only count the weights on bar)
50kg: 8 reps, rest pause
43 seconds static hold

Seated Side Lateral:
12.5kg: 21 reps, widowmaker

Iso Shoulder Press:
30kg: 15 reps, all out set

Bench lying down rear delt lateral:
10kg: 25 reps, widowmaker

up right row:
50kg: 15 reps, rest pause

Cable single arm raise:
15kg: 12 reps all out

Close Grip Bench Press:
80kg: 12 reps, rest pause

Chest Press Machine Close grip press:
50kg: 12 reps all out

Rope tricep Pull down:
30kg: 26 reps, widowmaker

20 minutes on cross trainer

You have a photoshoot for MT in 8 days time - will you be rifining your condition for this or are you already in good enough shape?

Sunday 24/01/10

Weight this morning was 11.2 stones, was up at 9am this morning had some breakfast and then back to sleep until 1pm, not doing anything just going to relax as have trained 5 days in a row. Yesterday i went down to Monsters gym in Chesunt, world class gym and by far the best gym i have been to, i wish i was lucky enough to have something like that on my door step. Anyways i trained legs and used all hammer Strenght stuff, it was a different session as i have never used those kind of machines but today legs are feeling sore!!!

Yesterdays Session:
Hammer Strenght straight hack squat:
160kg: 18 reps, rest pause
28 seconds static hold

this machine is amazing, very good and you can go very deep!!

45 Degree Leg Press:
300kg: 15 reps, rest pause

Hammer Strenght seated independant leg press:
120kg: 30 reps, widowmaker

Hammer Strenght Single leg Extensions:
50kg: 20 reps, widowmaker

Seated Hammer Strenght hamstring curl:
50kg: 18 reps, rest pause

Hammer Strenght Stiff Leg Deadlift:
120kg: 25 reps, rest pause

Hammer Strength Single Leg curl:
20kg: 22 reps, widowmaker

finished off with 20 minutes on stationary bike.

After we had a good chat with Steve the owner of Monsters gym, very nice man and will defo be training there again soon.

James


You have a photoshoot for MT in 8 days time - will you be rifining your condition for this or are you already in good enough shape?

Hi James
 
Well i think i am about 8 weeks out from competition and i wont be doing anything different for these last days, I take it these will be an off season photo shoot!! :-)
 
Also i have a conference for Work the day before in Birmingham and a black tie award ceremony in the evening so its going to be quite dificult to eat properly!!!
 
Anyway i am still looking forward to it :-)
 
Helder

I'm sure you look great mate!!

i had a back session with helda last week and he is in great shape.. big improvements from the last time i saw him .. im sure there will be some good shots from the photoshoot....

Monday 25/01/10 Calves - Chest

Todays weight was 11.4 Stones, feeling good today after a good day rest yesterday.

Todays Session:

Leg Press calve Raise
400kg: 12 reps, rest pause
200kg: 25 reps, widomaker

DB Incline chest press:
37.5kg: 10 reps, rest pause
33 seconds static
Please with this, did 17 reps last week with 35kg but happy to get 10 with 2.5kg extra

Bench Press:
90kg: 6 reps, rest pause
21 ceconds static
i went straight into a working set, no warm ups, managed 6 which is the target, will be doing same weight next week but hopefully beat the reps

Dicline bench press:
60kg: 14 reps, all out set

Incline DB flyes:
17.5kg: 20 reps, widowmaker

up 2.5kg on last week so happy with this.

Finished off with 20 minutes walk on treadmill

Tuesday biceps - back

Weight this morning 11.5 stones, another great session, very strong and smashed most of my previous weigths and reps.

Todays Session:

Seated DB Curl:
27.5kg: 15 reps, rest pause

Last time i did same weight but only 12 reps, so good improvement.

Seated DB concentration curls:
7.5kg: 25 reps, widowmaker

Deadlifts:
150kg: 20 reps, rest pause

last time i did 147.5kk for 18 reps so i am very pleased with both reps and weight and this is also a personal best

Bent Over Row:
105kg: 12 reps, all out set

Up 5kg on last time with same reps, another good improvement

T-Bar Row:
105kg: 20 reps, widowmaker

Also 5kg up on last time with same reps

Close Grip under hand pull down:
110kg: 9 reps, rest pause
30 seconds static

last time i did 105kg for 12 reps, so happy with 5kg increase.

Finished off with 20 minutes on cross trainer

Hey Helder fella
 
First time I've had a chance to post on here, but needless to say that I'm enjoying following your journal. Everything seems to be falling into place, and I anticiapate a great year for you.
I'll no doubt catch up with you soon once again at Bodypower mate, so hang in there and I'll continue to follow your progress.
 
Hope all is well mate.

sigulbulk


Hey Helder fella
 
First time I've had a chance to post on here, but needless to say that I'm enjoying following your journal. Everything seems to be falling into place, and I anticiapate a great year for you.
I'll no doubt catch up with you soon once again at Bodypower mate, so hang in there and I'll continue to follow your progress.
 
Hope all is well mate.

Hey Big man, good to see you on here, thanks for comments and look forward to see you at the bodypower.
 
All The best
 
Helder

Wednesday 27/01/10 Quads - Calves

Weight his moring was 11.6 stones, weight seems to be increasing slightly. Todays session was tottaly different style dogg crap, usualy i only do 3 rest pauses but today i am doig 5 res pauses and 3 sets instead of the one set.

Todays session:

Leg Extensions:
112.5kg: 1st st: 30 reps - 2nd set: 29 reps - 3rd set 28 reps.

The burn at the end of his was mad and i have never felt my legs so pumped!!!!!!

Hack Squats:
80kg: 1st set: 25 reps - 2nd set: 23 reps - 3st set: 14 reps
Static hold 39 seconds

After this i was literaly walking with a limp!!!!

Hamstrng leg curl:
50kg: 1st set: 25 reps - 2nd set 23 reps - 3rd set 23 reps.

Walking Lunges:
40kg: 52 steps, then dropped th weight and did few more laps wth no weight, i lost count but all i kow is that i could not walk anymore in the end and i was sweating which never happens even when i do cardio!!!!

Did not do any cardio!!!!

Helder

good to see weight is slowly creeping up mate!  was worried for a while you woulg train all year without gaining anything!

i bet there is some quality muscle going on mate

Thursday shoulders and triceps

Weight this morning 11.5 stones, my legs are soooo sore can hardly walk!! Todays was my last session before the Muscletalk Photoshoot on Saturday at ripped gym, really looking forward to this all thou i feel i am not in the best shape for a photoshoot, i like to look spot on for this kind of thing but its an oppurtonity i cant refuse, I really appreciate James's help and thank him for making this possible for me.

Todays Session:

DB Shoulder Press:
32.5kg: 1st set: 15 reps - 2nd set: 13 reps - 3rd set: 10 reps

Seated Side Lateral:
15kg: 1st set: 21 reps - 2nd set: 16 reps - 3rd set: 14 reps

Seated lateral rear delt:
17.5kg: 20 reps, all out set
20kg: 12 reps, all out set

Close Grip Bench Press:
80kg: 1sr set: 10 reps - 2nd set: 9 reps - 3rd set: 9 reps

V-bar tricep pull down:
70kg: 20 reps, widowmaker

finished off with 20 minutes walk on treadmill

Sunday 31/01/2010 Chest - Calves

weight this morning 11.4 stones, after 2 days off training i lost 2 pounds but back to training today and felt great.

Todays session:

DB Incline chest press:
37.5kg: 1st set: 17 reps - 2nd set: 15 reps - 3rd set 9 reps - all with 3 rest pauses.
35 seconds static

Last time i did 17 reps with 35kg and only one working set so this week was a great improvement.

Iso Incline press:
80kg: 1st set: 9 reps - 2nd set: 5 reps - 3rd set: 4 reps
35 seconds static

last week did 7 reps with same weight but only on set, another improvement

pec dec:
105kg: 22 reps, widowmaker

up 7.5kg on last week and 2 extra reps

Machine Chest Press:
57.5kg: 20 reps, widowmaker 

extra 7.5kg and same reps, another improvement

Seated Calve raise:
130kg: 1st set: 12 reps  - 2nd set: 10 reps  - 3rd set: 9 reps
60kg: 30 reps, widowmaker

20 minutes treadmill walk

Monday 01/02/10 Hams  - quads

Weight this morning 11.4 Stones, felt good today and had another very good session, loads of improvement

Todays Session:

Stiff Leg DeadLift:
140kg: 1st set: 8 reps - 2nd set: 7 reps - 3rd set: 4 reps

5kg improvement on last week so happy with this as i still got more than 6 reps on my 1st set

Leg Curl:
50kg: 20 reps, widowmaker

Squats: 120kg: 1st set: 13 reps - 2nd set: 11 reps  - 3rd set: 7 reps

5kg extra on last time with only one rep short but still happy i got 13 on 1st set, will be increasing weight next week

Leg Extension:
120kg: 1st set: 18 reps - 2nd set: 14 reps - 3rd set: 14 reps
60kg: 20 reps, widowmaker

Finished off with 20 minutes on bike

Wednesday 03/02/10 biceps - back

Weight this morning 11.4 stones, had yesterday off no gym and no cardio, feeling really good at the moment, strong in the gym and really training well.

Todays session:

Standing DB Curl:
30kg: 1st set: 9 reps - 2nd set: 7 reps - 3rd set: 6 reps

Not bad set, didnt get to my target of 12 on 1st set so will be sticking to the same weight next time

z bar bench preacher curl:
30kg: 20 reps, widowmaker 

good set, last 5 was a struggle!!!!

Wide grip pull down:
110kg: 1st set: 9 reps - 2nd set: 9 reps - 3rd set: 9 reps
40 seconds static

Happy with this but will stick to the same weight next week, static was good, extra 10 seconds.

Iso Lat pull down:
20kg: 25 reps, widowmaker 

One arm db row:
65kg: 1st set: 14 reps  - 2nd set: 13 reps -  3rd set: 12 reps

Very happy with this and my back was really pumped after this!!!!!

iso row machine:
20kg: 22 reps, widowmaker 

finished off with 20 minutes on cross trainer 

 

Thursday 04/02/10 Chest - Calves

Weight this morning was 11.6 stones, im still quite happy with my condition. From tomorrow i will be getting up early and doing 20 minutes cardio walking me doggy. only monday to Friday.

Todays Session:

DB inclibe press:
40kg: 1st set: 12 reps - 2nd set: 9 reps - 3rd set: 7 reps

very happy with this, 40kg is the most i have ever lifted on this exercise and to get 12 on my excercise is brilliant, will be going to 42.5kg next time.

Bench Press:
90kg: 1st set: 7 reps  - 2nd set: 4 reps - 3rd set: 1 rep

1 extra rep on 1st set so an improvement, will stick to the same weight until i reach 12 reps

Incline DB Flyes:
20kg: 20 reps widowmaker

This was hard and had to stop at 15 minutes for a 3 second deep breath to get another 5 reps

Chest Press Machine:
65kg: 1st set: 11 reps - 2nd set 12 reps - 3rd set: 10 reps

Weird how i got better reps on 2nd set!!!

incline cable cross over:
15kg: 20 reps, widowmaker

Standing Calve raise:
290kg: 1st set: 11 reps - 2nd set: 9 reps - 3rd set: 8 reps

150kg: 20 reps, widowmaker

finished off with 20 minutes walk on treadmill

Friday 05/02/10 Friday

weight this morning was 11.6 stones, glad its friday, its been a long week!!!

Another great leg session, they will grow wether they like it or not!!!

Todays Session:

Leg Extension:
127.5kg: 1st set: 15 reps - 2nd set: 15 reps  - 3rd set: 15 reps

7.5kg up on last week and still got above 12 reps so the weight will be going up next week

Legg Press:
310kg: 1st set: 13 reps - 2nd set: 10 reps  - 3rd set: 7 reps

10kg extra on last time and again over the 12 reps, weight will be going up next time

Leg curl:
55kg: 1st set: 18 reps - 2nd set: 14 reps  - 3rd set: 12 reps
25kg: 22 reps, widowmaker

up 5kg on last time and with a perfect 18 reps, weight will be going up again

walking lunges:
45kg: 60 steps
no weight: 60 steps

last week i did 40kg for 52 reps so massive improvement

Finished off with 20 minutes on bike