Helder Barroso 2009/2010 Off season Journal

Wednesday 02/12/09

This morning i weighed 11 stone, been feeling really good and loving my training at the moment. Todays session was really good and me and Daz are loving the Dogg crap training.

We started off with biceps.

Prechear curl Machine:
50kg: 25 reps, rest pause - 40 seconds static

Reverse curls:
55kg: 33 reps, rest pause

Seated Calves:
130kg: 9 reps, rest pause

Stiff Leg Dead Lift:
140kg: 10 reps, rest pause

Deep squats:
100kg: 8 reps, rest pause

Friday 04/12/09

This morning my weight was 11.1 stone.

Todays Session:

Flat Bench Press:
90kg: 6 reps rest pause, 37 seconds static

Smith Machine front Press:
80kg: 6 reps, rest pause 30 seconds static

close grip bench press:
80kg: 12 reps, rest pause 26 seconds static

Wide grip pull down:
90kg: 22 reps, rest pause 30 seconds static

bent over rows:
120kg: 12 reps

Sunday 06/12/09

Hey everyone hope your weekend is going well, mine has been good but going to fast as usual!! This morning my weight was 11 stone, yesterday i went gym and dids abs and 40 minutes cardio, 20 minutes on the bike and 20 minutes on treadmill. Yesterday evening i had my work xmas party so i had some treats as well as today, cant resist my mums roast!!! All thou im 11 stone i dont look in great shape, its weird as when i did the photo shoot for muscle talk last year i was 11.5 stone and looked in much better shape!!!!

Anyway cant wait to train tomorrow, i will update my session tomorrow.

Helder

Helder how often do you weigh yourself??

flick161


Helder how often do you weigh yourself??

I think he has scales strapped to his feet!!!

flick161


Helder how often do you weigh yourself??

Hi Flick
 
I weigh myself every morning on an empty stomach and every night, i like to keep an eye on my weight and see how my body responds to certain foods and to different activity during the day!!
 
Helder

Monday 07/12/09

Weight this morning was 11.3 Stones

Seated DB curl:
25kg: 15 reps rest pause

Hammer DB Curls:
40kg: 13 reps, rest pause

leg press calves raise:
410kg: 17 reps, rest pause

Lying  leg extension curls:
60kg: 12 reps, rest pause

Hack Squats:
120kg: 13 reps, rest pause

Tuesday 09/12/09

Today is day off but i decided to go boxing for an hour, had a great cardio work and really enjoyed it.
My weight this morning was 11.2 Stone.

Tomorrow Daz is training earlier as his going to watch his little broher play for Derby reserves so I will be training alone!! :-(

Helder

Thanks for the updates Held.  We need to get Daz updating his journal too!

James


Thanks for the updates Held.  We need to get Daz updating his journal too!

Hey James I hope you good mate, was thinking the other day and reckon we should arrange a xmas dinner for team Muscletalk, what do you reckon?
 
Anyway I will speak to Daz about his journal mate.
 
Thanks
 
Helder

Helder07

flick161


Helder how often do you weigh yourself??

Hi Flick
 
I weigh myself every morning on an empty stomach and every night, i like to keep an eye on my weight and see how my body responds to certain foods and to different activity during the day!!
 
Helder

I'm quite similar to you, my body reacts very differently to different foods so weight can really fluctuate. I step on the scales only up to 3x a week tho I reckon, these days hardly at all!

Helder07

James


Thanks for the updates Held.  We need to get Daz updating his journal too!

Hey James I hope you good mate, was thinking the other day and reckon we should arrange a xmas dinner for team Muscletalk, what do you reckon?
 
Anyway I will speak to Daz about his journal mate.
 
Thanks
 
Helder

That's be great - not sure if some could travel, but Micky, Luke, Ric, Daz, you and I could.  It would be good!

Let's see

James

Helder07

James


Thanks for the updates Held.  We need to get Daz updating his journal too!

Hey James I hope you good mate, was thinking the other day and reckon we should arrange a xmas dinner for team Muscletalk, what do you reckon?

Anyway I will speak to Daz about his journal mate.

Thanks

Helder

That's be great - not sure if some could travel, but Micky, Luke, Ric, Daz, you and I could.  It would be good!

Let's see

Sounds good buddy, just let me know.
 
Helder

Wednesday 09/12/09

Weight this morning was 11.2 Stone, my legs are so sore from Mondays workout, feel like i did 20 sets when i only really done one working set!!! Im really loving this dogg crap training and i think its defo the way forward.

Todays workout:

Smith Machine Incline Press:
85kg: 6 reps, rest pause, 30 seconds static

Smith machine behind the neck press:
70kg: 6 reps, rest pause, 30 seconds static

Weighted dips:
40kg db: 9 reps, rest pause

Close grip pull down:
100kg: 13 reps, rest pause, 40 seconds static

Partial DeadLifts:
220kg: 5 reps, rest pause.

Thursday 10/12/09

Hey guys, today my weight was 11.2 stone, i am feeling a little tired this week not been going sleep till 12.30am as i am watching this portuguese soap!!! how sad i know!!! lol
Anyway I went gym and did 30 minutes cardio, 20 minutes interval walking on treadmill and 10 on cross trainer, i also did a bit on abs at the end.

Helder

Helder07


Thursday 10/12/09

Hey guys, today my weight was 11.2 stone, i am feeling a little tired this week not been going sleep till 12.30am as i am watching this portuguese soap!!! how sad i know!!! lol
Anyway I went gym and did 30 minutes cardio, 20 minutes interval walking on treadmill and 10 on cross trainer, i also did a bit on abs at the end.

Helder

Well, they can't be as bad as the British soaps!

Friday 11/12/09

Weight this morning, 11.3 stone, felt a bit tired this morning but as the day went on i felt better and by the time i hit the gym i felt good. another great session for both me and daz.

Todays session:

Barbell Curls:
60kg: 17 reps, rest pause

Felt quite strong on these and happy wih 17 reps.

Hammer Curls:
35kg: 24 reps, rest pause

Quite please with my reps and even got close to daz who did 28 reps with the same weight!!

Standing Calves raise:
270kg: 14 reps, rest pause

very happy with this, personal best for me.

stiff leg dead lift:
140kg: 15 reps, rest pause

Very happy as i beat my 10 reps last week with same weight.

Leg Press:
240kg: 18 reps, rest pause

Again i was very happy with this as it was deep presses and 18 reps is very good, looking to go heavier next week.

Sunday 13/12/09

Hey everyone hope you all having a great weekend, my weight this morninf was bang on 11 stone, yesterday 1st thing in the morning i got out of bed had 1 scoop of Reflex Micro whey, 5 BCAA, 5g Glutamine and took my dog for a 45 minute brisk walk, it was fresh outside but it was a good start to the day, in the afternoon i had a nice massage on my neck and shoulders and in the evening i went for a nice steak. I have decided on sundays to have a carb up day as my protein and fats are high monday to saturday but my carbs quite low so from today im going to try the below and see how my body responds.

Breakfast: 100g Muesli, 1 bagel, 60g Micro whey.

Meal 2: 150g Mince Turkey, 50g brown rice

Meal 3 and 4 same as meal 2

Meal 5: Cheat meal, whatever i fancy

Meal 6: 100g oats, 60g micro whey.

Im going to see how my body reacts to this and i will let you know.

Today im off for some Sunday roast, cant wait!! :-)

Helder

How much cardio do you do in the off-season Helder?

I used to watch this French soap on cable - it was really really cheesy but I loved it!
 
Enjoy the roast!

flick161


How much cardio do you do in the off-season Helder?

I used to watch this French soap on cable - it was really really cheesy but I loved it!
 
Enjoy the roast!

Hey Flick, currently i do cardio on off training days which is Tuesday, Thursday and Saturdays, between 30minutes to an hour depeding on how i am feeling, sometimes i do a bit on Sundays if i feel ok but try to have a full day off on Sundays.
 
I am sorry to hear about you Glasgow tickets, thats a big shame, The BNBF should help you out with that!!
 
Helder