Helder Barroso 2009/2010 Off season Journal

Good Morning James, hope you are well.
 
Im feeling really good at the moment and my sessions are improving every time. The session os lasting about 40 minutes and the rest period is about 40 seconds between sets. Daz is having a problem with his biceps at the moment so thats limiting is training a bit but hopefully it shouldnt be anything to bad.
 
At the moment we just doing a couple of feeling sets and then we go all out in the last set until we get to failure, sometimes we do 6 reps some times 20 but we dont stop until the muscle is tottaly burnt out!!
 
Helder

Friday 13th!!!!!  Shoulders and Calves

Today's weight was same so 10.12 Stone. Trained Shoulders and Calves today, after warming up as it was frezzing in the gym we started with standing side laterals:
12.5kg: 12 reps x 3 sets
12.5kg: 15 reps

Standing front raise SUPERSET smith machine press
12.5kg: 12 reps SS 40kg: 10 reps
12.5kg: 12 reps SS 40kg: 8 reps
12.5kg: 12 reps SS 40kg: 8 reps
triple drop set
12kg: 10 reps                20kg: 20 reps
10kg: 10 reps Superset
7.5kg: 10 reps

Bent over side rear laterals
12.5kg: 12 reps
15kg: 12 reps
20kg: 12 reps

Seated Side laterals - One arm
5kg: 12 reps
7.5kg: 12 reps
10kg: 15 reps

Seated Calves
20kg: 20 reps
40kg: 20 reps
60kg: 20 reps
80kg: 15 reps

10 minutes Cardio

14/11/09 Saturday

Thank god the weekend is here!!! On Saturdays we train in the morning, This morning my weight was 11 stone.
Today was legs again, i try to do legs twice a week as its a body part i need to improve massively!!

Stiff Leg Deadlift:
65kg: 10 reps
105kg: 10 reps
145kg: 3 reps
145kg: 7 reps - dog crap style

Standing one leg curl:
15kg: 12 reps
20kg: 12 reps
25kg: 10 reps

smith Machine squats:
50kg: 10 reps
90kg: 6 reps - dog crap style

Walking lunges - no weight:
0ne all out working set - 140 steps.

30 minutes cardio and abs

Monday 16/11/09 Chest and Biceps

hey guys, hope you all had a great weekend. Yesterday i weighed 10.11 Stone, 1st thing in the morning went down to the gym with my brother and did some boxing, started with skipping, then on to the bags, then some pads and finished with some sparing. It the afternoon went to a birthday party and had to much food!!!! lol

This morning my weight was 11.1 Stone, trained chest and biceps and the pump was insane, started warming up on pec dec.

Incline DB Press SUPERSET DB Flyes
20kg: 10 reps                     20kg: 10 reps
25kg: 8 reps                       25kg: 6 reps 
30kg: 6 reps                       30kg: 4 reps

Incline Smith Machine Press:
60kg: 10 reps 
65kg: 10reps
70kg: 10 reps 

Flat DB Flys:
17.5kg: 15 reps 
25kg: 10 reps 
30kg: 8 reps 

Bench Press:
65kg: 10 reps 
85kg: 10 reps 
105kg: 8 reps

Standing DB Curls:
12.5kg: 15 reps
20kg: 10 reps 
30kg: 5 reps drop set 12.5kg: 5 reps

Standing hammer curls
17.5kg: 10 reps 
30kg: 8 reps drop set 17.5kg: 4 reps

Barbell Curls 21's:
20kg x 1 set
25kg x 1 set 

20 minutes cardio     

Tuesday 17/11/09 Legs
 
Hey everyone, my weight today was 11.1 Stone, today it was legs, my favourite day!!!
 
warmed up on leg extension and then on to leg press.
 
Leg press:
120kg: 20 reps
200kg: 12 reps
280kg: 12 reps
360kg: 20 reps
 
Squats:
65kg: 10 reps
105kg: 8 reps
145kg: 2 reps drop set 105kg: 8 reps
 
Leg Extension: FST 7
50kg x 7 sets
 
Leg curl: FST 7
30kg x sets
 
Abs and 20 minutes cardio

Thursday 19/11/09 Back day

Well today was back day, training session went quite well and im felling really good, weight this morning was 11 stone.

Lat Pull down, reverse grip:
50kg: 15 reps
70kg: 12 reps
80kg: 10 reps
100kg: 11 reps

Bent over row, reverse grip:
65kg: 12 reps
105kg: 10 reps
145kg: 8 reps

Rope pull Down FST 7
20kg x 15 reps x 7 sets with 10 seconds rest in between

Close grip Pull down
60kg: 10 reps
70kg: 10 reps
80kg: 8 reps
80kg: 10 reps - drop set £60kg: 10 reps - drop set 50kg: 10 reps

Seated ISO machine row: 1 and half's reps
15kg: 12 reps
30kg: 10 reps
35kg: 10 reps

Hyper Extension SUPERSET Standing Calves raise
no weight: 20 reps                70kg: 20 reps
10kg: 20 reps                        90kg: 20 reps
15kg: 20 reps                        110kg: 12 reps 
20kg: 15 reps                        110kg: 15 reps 

20 minutes cardio   

Nice looking workouts.

one quick question, i keep reading about this 7 FST, am i right in thinking it is just basically picking a weight then doing 7 sets with 10 secs rest between each.

westy19


Nice looking workouts.

one quick question, i keep reading about this 7 FST, am i right in thinking it is just basically picking a weight then doing 7 sets with 10 secs rest between each.

Hey
 
Yes prety much, 7 sets with a weight you can do between 15 and 10 reps. Me and Daz started doing this last year when getting ready to compete and we have kept it for the offseason as well.
 
Regards
 
Helder

Hi guys please see below part of the Mike Williams Classic report done by Michael Phillips, you can read the full report on the NPA website.

Under 70kg

Seven quality entrants for the lightweight class, with a best ever Helder Barroso taking his first NPA title in resounding fashion. Helder looked like a man on a mission; he was in fantastic shape, and couldn’t have looked any better. Big, thick, superb condition, great tan, and complete dominance of the stage, a great win for Helder. Runner-up was Sergiy Topchiy. All the second places except one, which was a first (Helder got all the other first places). Sergiy has a physique that takes years to build; thick muscle mass, especially his chest and back, but he was only at around 90% of his best, this cost him, especially as Helder was in the shape of his life. ‘Little’ things like the perfect tan, and that finished look to the skin / physique make a difference at this level – Helder looked perfectly prepared in all aspects, Sergiy didn’t quite have the finished look Helder had – with it, it would have been close I think, but Helder today was unstoppable and deservedly took the title. Two points separated 3rd, 4th and 5th…Steve Joyner got 3rd, looked superb with excellent condition, showing very good muscle separation particularly on his back; Ryscard in 4th was also in great shape, outstanding front lat spread, and front double biceps especially; Keith took 5th, in his best shape yet, great arms and chest, he lost out on the back shots to Steve, and still lacks in the legs, although they have improved. 6th was Wayne Kerry, who needs to be sharper, although he was in good shape overall, and 7th was Darrell James, a martial artist of some repute who is determined to do well in bodybuilding. Darrell needs more mass to place but will be back in 2010. An outstanding class.
 
1 – Helder Barroso
2 – Sergiy Topchiy (bp)
3 – Steve Joyner
4 – Ryscard Tokarczyk
5 – Keith O’Connell
6 – Wayne Kerry
7 – Darrell James

Helder07

westy19


Nice looking workouts.

one quick question, i keep reading about this 7 FST, am i right in thinking it is just basically picking a weight then doing 7 sets with 10 secs rest between each.

Hey
 
Yes prety much, 7 sets with a weight you can do between 15 and 10 reps. Me and Daz started doing this last year when getting ready to compete and we have kept it for the offseason as well.
 
Regards
 
Helder

Yes, I've done it with Daz a few times too; he's very much a fan of this method..  It's 7 sets of a rapid I-go-you-go.

Helder07


Hi guys please see below part of the Mike Williams Classic report done by Michael Phillips, you can read the full report on the NPA website.

Under 70kg

Seven quality entrants for the lightweight class, with a best ever Helder Barroso taking his first NPA title in resounding fashion. Helder looked like a man on a mission; he was in fantastic shape, and couldn’t have looked any better. Big, thick, superb condition, great tan, and complete dominance of the stage, a great win for Helder. Runner-up was Sergiy Topchiy. All the second places except one, which was a first (Helder got all the other first places). Sergiy has a physique that takes years to build; thick muscle mass, especially his chest and back, but he was only at around 90% of his best, this cost him, especially as Helder was in the shape of his life. ‘Little’ things like the perfect tan, and that finished look to the skin / physique make a difference at this level – Helder looked perfectly prepared in all aspects, Sergiy didn’t quite have the finished look Helder had – with it, it would have been close I think, but Helder today was unstoppable and deservedly took the title. Two points separated 3rd, 4th and 5th…Steve Joyner got 3rd, looked superb with excellent condition, showing very good muscle separation particularly on his back; Ryscard in 4th was also in great shape, outstanding front lat spread, and front double biceps especially; Keith took 5th, in his best shape yet, great arms and chest, he lost out on the back shots to Steve, and still lacks in the legs, although they have improved. 6th was Wayne Kerry, who needs to be sharper, although he was in good shape overall, and 7th was Darrell James, a martial artist of some repute who is determined to do well in bodybuilding. Darrell needs more mass to place but will be back in 2010. An outstanding class.
 
1 – Helder Barroso
2 – Sergiy Topchiy (bp)
3 – Steve Joyner
4 – Ryscard Tokarczyk
5 – Keith O’Connell
6 – Wayne Kerry
7 – Darrell James

Good write-up, Helder; very complimentary.

thats a good write up, you must be pleased with that mate!

Friday 20/11/09 Shoulders

Seated Olimpic bar Shoulder Press:
45kg: 15 reps
65kg: 10 reps
85kg: 8 reps
105kg: 4 reps DROP SET 65kg: 12 reps

Standing side Laterals:
12.5kg: 12 reps
20kg: 10 reps
22.5kg: 10 reps

Bent Over side laters:
17.5kg: 10 reps
22.5kg: 10 reps
30kg: 8 reps

Lying Down one arm side laterals - FST 7
5kg: x 12 reps x 7 sets

Seated Calve raise:
20kg: 20 reps
40kg: 20 reps
60kg: 20 reps
80kg: 20 reps

20 minutes cardio

Hey Helder,

Hope you are good, Just want to say respect to you man keep up the good and hard work ; ))

Best wishes

Bobby K

Hi helder,great journal and you have a great physique.your physique is the target i have now set myself.keep up the good work and i'll keep a close eye on this journal.

B Posterboy K


Hey Helder,

Hope you are good, Just want to say respect to you man keep up the good and hard work ; ))

Best wishes

Bobby K

Hey Booby, im very good thank you. hope you well too and hope your off season is going to plan.
 
Helder

stevie bully bully


Hi helder,great journal and you have a great physique.your physique is the target i have now set myself.keep up the good work and i'll keep a close eye on this journal.

Hi Stevie, thanks for the coments my friend.
 
Keep training hard and dieting hard and anything can be achieved.
 
All the best
 
Helder

Saturday 21/11/09 Legs & arms

Well the weekend has arrived once again, this morning my weight was 11 stone, its been 4 weeks since the British, I weighed 10.3 stone at the british so the last for weeks i have put on 11 pounds, i will be making a few changes to my diet for the next 4 weeks just to see how things go, i will also be changing my cheat day to Saturdays instead of Sundays.

Please see my new diet below:

Training days
 
Meal 1: 100g Oats, 50g blueberries, 60g whey, 1 pint cranberry juice
 
Meal 2: 150g minced beef, 1 fried egg, 1 slice pineapple, green beans
 
Meal 3: same as meal 2
 
Meal 4: 100g oats, 50g Blueberries, 60g whey
 
Pre Workout: 2 scoops superpump
 
Post Workout: 100g Reflex Growth Matrix
 
Meal 5: 150g Salmon
 
Meal 6: 150g Cottage Cheese, 50g brazil Nuts
 
Non Training Days
 
Meal 1:10 egg whites, 3 yolks, 1 pint cranberry juice
 
Meal 2: 150g minced beef, 1 fried egg, 1 slice pineapple, green beans
 
Meal 3: 150g Salmon, green beans
 
Meal4: Same as meal 2
 
Meal 5: same as meal 3
 
Meal 6: 60g whey, 50g peanut butter

Training - Legs and arms

Squats:
65kg: 12 reps
105kg: 10 reps
145kg: 2 reps

Stiff leg dead lift:
65kg: 12 reps
105kg: 10 reps
145kg: 4 reps
165kg: 2 reps
165kg: 2 reps

Standing Hamstring Curl:
15kg: 15 reps
20kg: 12 reps
25kg: 10 reps
30kg: 8 reps

Standing DB curl SUPERSET Close grip smith machine bench press:
20kg: 10 reps                       50kg:10 reps
30kg: 6 reps                         90kg: 6 reps

Standing Olimpic Bar curl SUPERSET Rope Push Downs:
25kg: 10 reps                                   20 kg: 10 reps 
45kg: 10 reps                                   25kg: 12 reps 
65kg: 7 reps                                     35 kg: 12 reps 

Hammer Curls
20kg: 10 reps
30kg: 8 reps

Did some abs and 10 minutes cardio.

That's quite sparce on the carbs, Helder.  Do you prefer the ore ketogenic approach?

James


That's quite sparce on the carbs, Helder.  Do you prefer the ore ketogenic approach?

Hi James,
 
I truly believe carbs are only needed for energy, so i have them only on training days, in the morning, before and after training, its an aproach i took last year and i kept in good condition but was still as strong in the gym.
 
Helder