Helder Barroso 2009/2010 Off season Journal

Saturday 06/02/10 Shoulder and triceps

Weight this morning 11.7 Stones, this is the heaviest i have been this year but still happy with my condition, im going to keeps things the same as everything seems to be running smoothly.

Todays Session

Smith Machine behind neck press:
50kg: 1st set: 9 reps - 2nd set: 8 reps - 3rd set: 6 reps
30 seconds static hold

1 extra rep with same weight so an little improvement

Standing Side Lateral:
17.5kg: 1sr set: 17 reps - 2nd set: 15 reps - 3rd set: 12 reps

very pleased with this, will be increasing to 20kg next week

Front db seated raise:
12.5kg: 20 reps widowmaker

This was really hard, the last 5 reps were a killer

up right row:
55kg: 1st set: 14 reps - 2nd set: 13 reps
25kg: 22 reps - widowmaker

My shoulders were very pumped after this, great session

close grip chest press machine:
57.5kg: 1st set: 20 reps - 2nd set: 20 reps - 3rd set: 14 reps

Good pupm on tris after this but could have gone heavier, weight will defo increase next time

One arm reverse grip pull down:
15kg: 24 reps, widowmaker

Finished off with 20 minutes on cross trainer

Sunday 07/02/10 biceps - back

Didnt weight myself this morning, today was planned to be an off day but i felt good when i woke up so decided to get a good breakfast down me and head to the gym.

Todays session

Seated DB Curl:
30kg: 1st set: 8 reps - 2nd set: 5 reps  - 3rd set: 4 reps

This was hard but pleased i got above the 6 mark on the 1st set

Seated DB concentration Curl:
10kg: 25 reps - widowmaker

2.5kg extra on last week with same amount of reps

DeadLifts:
155kg: 1st set: 13 reps - 2nd set: 9 reps - 3rd set: 8 reps

Best ever lift for me on deadlifts and still got above 12 on 1st set, will go to 160kg next week

Bent Over Row:
107.5kg: 11 reps, one all out set

Happy with this

under hand close grip pull down:
110kg: 6 reps, one set
46 seconds static hold

Was naffed after this so just stoped.

finished with 20 minutes walk on treadmill

Friday 12/02/2010 Chest - Calves

weight this morning 11.5 stones

Today session:

Incline Bench Press:
90kg: 8 reps

Only 1 working set

Flat DB Press:
40kg: 10 reps 

1 working set

Dicline Smith Machine bench press:
60kg: 14 reps

1 working set

Machine chest press:
72kg: 20 reps, 1 working set

Incline Flyes:
20kg: 24 reps, one working set

Seated Calves:
130kg: 9 reps
90kg: 6 reps
65kg: 8 reps
40kg: 25 reps

5 minutes abs and 20 minutes cardio

Nice to see that you are doing well shame you didnt stick by daz like you did when you wanted help getting ready for the show. What did you get  best finish at brits and your 1st win shows the champ nos what he is talking about and how to get people ready well you have good time training at gyms that r better shame you never got any results when you was at them whats that say its not the gym its the man and thats daz ball.

Nick Miller


Nice to see that you are doing well shame you didnt stick by daz like you did when you wanted help getting ready for the show. What did you get  best finish at brits and your 1st win shows the champ nos what he is talking about and how to get people ready well you have good time training at gyms that r better shame you never got any results when you was at them whats that say its not the gym its the man and thats daz ball.

Hi Nick
 
I think you got it all wrong here but to be honest i dont have to explain myself to you or do i have anything to explain but just for the people who read this blog i will explain. Daz did help me get ready for my shows last year and yes i did place 1st and 3rd at both shows many thanks to the help of Daz, I havent been training with Daz for a while as he changed to training in the day and i work during that time, i fancied a change in terms of training gyms so i have gone somewhere else, that doesnt mean i didnt appreciate Daz's help and it doesnt mean me and Daz have fallen out, as far as im concerned we still good friends unless Daz feels otherwise.
 
Helder

Saturday 13/02/10b Biceps - Back

Didnt wheigh myself this morning, had a good session today, this week has been an off week for me, struggled to get into it and had few days off as.

Todays Session:

Z-bar Curl:
65kg: 1st set: 6 reps - 2nd set: 3 reps - 3rd set: 2 reps

last time i did 62.5kg for 12 reps so that little increase really made a difference

Hammer Curls:
12.5kg: 30 reps - widowmaker

Havent done hammers for a while but this was a bit light, will go heavier next time

Wide grip pull down:
110kg: 1st set: 6reps - 2nd set: 7 reps - 3rd set: 6 reps

Last week managed 9 reps so didnt do to good on this today!!

Iso lat pull down:
40kg: 1st set: 15 reps  - 2nd set: 8 reps - 3rd set: 8 reps

This was nice and slow with a good squeeze

Lying bench db row:
50kg: one set of 3 rest pauses: 10 reps

Iso bench row:
30kg: 13 reps - all out set

Pull Overs:
30kg: 15 reps - widowmaker

Finished off with 20 minutes on cross trainer

Monday 15/02/10 Hams - Quads

Weight this morning was 11.5 stones, had a good session today and feel pretty good again.

Todays session:

Lying Leg Curl:
50kg: 13 reps, rest pause
25kg: 20 reps, widowmaker

This exercise was really strict and it really made a difference in terms of how many reps i could d, im quite happy i got over 12 reps

Stiff Leg deadlift:
140kg: 10 reps, rest pause

2 extra reps from last time so good improvement, will stick to this weight until i reach the 12 mark

Front Squat:
100kg: 8 reps, rest pause

Havent done this for a while but will include this now every other week

Leg Press:
320kg: 15 reps, rest pause

2 extra reps on last week so happy with the improvement.

Leg extension:
75kg: 21 reps - widowmaker

20 minutes walk on treadmill

Just popped by to check out how things were going - you seem as dedicated as ever, good for you mister! :-)

flick161


Just popped by to check out how things were going - you seem as dedicated as ever, good for you mister! :-)

Hey Flick hope you well and hope your training is going to plan. Im still dedicated and still looking at getting that british tittle!!
 
Helder

Leg extension:
75kg: 21 reps - widowmaker

Can you explain this please, mate?

James

Leg extension:
75kg: 21 reps - widowmaker

Can you explain this please, mate?

Haha to me too!!

I'm glad someone asked, I was going to ask myself but didn't want to look like a pleb

James

Leg extension:
75kg: 21 reps - widowmaker

Can you explain this please, mate?

Hi James, hope you are well, havent spoke in a while!!
 
Widowmaker is pretty much an killer set. to get as much blood as possible into the muscle with around 60% to 70% of your maximum weight to restart the recovery process quicker.
 
Its a massive part of the Dogg crapp training as weel as the extreme stretching which is done at the end of the session.
 
Hope this explains
 
Helder

Tuesday 16/02/10 Chest - Delts - Triceps

Weight this Morning 11.7 stones, felt good once again and session was good.

Todays session:

DB incline chest press:
42.5kg: 10 reps, rest pause
58 seconds static hold

This is the heviest i have ever done on this exercise and happy to get 10, will stick to this weight until i reach 12, also very happy with the static hold

DB Inclibe flyes:
20kg: 20 reps - widowmaker

Iso Shoulder press:
40kg: 16 reps, rest pause
40 seconds static hold

10kg increase and still got above the 12 rep range so will increase next time

Seated Side lateral:
17.5kg: 15 reps - widowmaker

Will stick to the same weight until i reach 20 reps

close grip bench press:
80kg: 12 reps, rest pause

2 extra reps with same weight so very happy with this, will be increasing weight next time

Rope pull down:
67.5kg: 20 reps - widowmaker 

2 sets of abs and finished off with 20 minutes on stationery bike

Wednesday 17/02/10 Biceps - Back

Weight this morning 11.7 stones, great session today with my PB on deadlifts, LOVING IT.....

Todays session:

Seated DB curl:
30kg: 9 reps, rest pause

1 extra rep on last week so an improvement, will stic to this until i reach 12 reps

Concentration db curl:
12.5kg: 22 reps - widowmaker

2.5kg etxra and still above the 20 reps, will increase to 15kg next week

Deadlifts:
180kg: 6 reps, rest pause

Personal best and still got the 6 reps goal, over the moon with this

Bent Over Row:
110kg: 17 reps, rest pause

2.5kg extra and still got good reps, will increase to 115kg next week.

Underhand pull down:
95kg: 13 reps, rest pause
66 seconds static hold

last week i did 110kg but the form was not the best so i have dropped the weight to make sure my form was perfect, happy with 13 reps

20 minutes cross trainer

Helder07


Hi James, hope you are well, havent spoke in a while!!
 
Widowmaker is pretty much an killer set. to get as much blood as possible into the muscle with around 60% to 70% of your maximum weight to restart the recovery process quicker.
 
Its a massive part of the Dogg crapp training as weel as the extreme stretching which is done at the end of the session.
 
Hope this explains
 
Helder

Thanks - I'm well thanks!

I didn't know that.  Odd name for a movement; I guess it kills the trainer and leaves his wife husbandless!

I think Helder really made it up James!!!

micky


I think Helder really made it up James!!!

ha ha, i really havent Micky, its part of the dogg crapp training, I would suggest you watch David Henry Extreme Measures DVD as he explains it in there as well.
 
Anyway hope the knee is on the mend.
 
Helder

Hi Helder, knee getting better daily thanks, have to get youy round for dinner sometime mate and catch up!!

LOL - I seem to remember an old Harrison Ford Russian submarine film called 'The Widowmaker' a while back. I think it got it's name from the amount of people the submarine finished off during it's production!
Quite apt really then Helder, seeing as your workouts, in the production of a new and improved Helder would no doubt finish off a few lesser mortals in themself!
 
Looking good though fella, and training seems to be going great. Hang in there mate.