Helder Barroso 2009/2010 Off season Journal

Hi biddy look what i wud say to you about diet is this everybody is different am someone who likes to stay in shape makes things easy dieting a dont have tolose so much weight so i can hold more muscle. Like people say so many different ways u have a great shape all u need to do is get a bit thicker which comes with time to many bb want things to happen to quick u and i no that dont happen, Ie DEXTER JACKSON slow progess but became Mr O

Monday 21/12/09

Weight this morning was 11.3 Stone, didnt carb up yesterday as im doing it on xmas day, the gym is closed from Thursday so i will be training 3 days in a row this week. went out Saturday night with all the lads from the gym and he had a great time, Daz had all the looks off everyone!! lol

he is like a celebraty in Leicester!!!

Todays Session:

Seated DB curl:
27.5kg: 10 reps, rest pause

Last week did 15 reps with 25kg but im happy with the increase in weight, hopefully the reps will go up next week.

Hammer DB Curls:
42.5kg: 11 reps, rest pause

very pleased with this as last week managed 13 reps with 40kg

Leg Press Calve Raise:
420kg: 19 reps,m rest pause

This as a personal best, last week only did 17 reps with 10kg less, looking to up the weight again next week.

Lying Leg Curls:
65kg: 10 reps, rest pause

Happy with that, 5kg up on last week and 0nly 2 reps short of the 12 i did last week.

Hack squat:
125kg: 10 reps, rest pause

5kg upon last week and  reps short but still happy as got to 10 reps and with strict form.

hi mate, how strict are the DB hammer curls?  thats a hell of a weight!

dazc


hi mate, how strict are the DB hammer curls?  thats a hell of a weight!

Hi Daz, they are quite strict, all of my exrcises are done with strict form otherwise i will not do it, I am very afraid of injury and want to be consistent as i really dont want to have time off!!!! Daz and i are always very strict with our training, off course some movements there is a little cheating involved but no more than 10% and not to the extent where the other muscle or joints are getting all the work!!!
 
Helder

Hi mate .. ive been reading your thread most days ... well done for 2009 a good year for you mate , you deserve it i know you live and breath this sport.. im sure you will only get better in 2010.. good to see you on sat night cardio on the dance floor eh.. see you soon mate . rich.

1972troy


Hi mate .. ive been reading your thread most days ... well done for 2009 a good year for you mate , you deserve it i know you live and breath this sport.. im sure you will only get better in 2010.. good to see you on sat night cardio on the dance floor eh.. see you soon mate . rich.

Hey Rich, thanks for the comments and thank you for following my Journal.
 
For those of you who Dont know Rich, he is the owner of Hotbodys gym in Leicester, one of the best bodybuilding gyms with great equipment. Rich is also very knowledgeble in the sport having won 2 Leicester tittles and coming 4th at this Years British in the intermediates under 90kg if i am not wrong.
 
Helder

I know Rich - didn't recognise the username!  Good to have you here mate (feel free to post in our welcome forum)

Tuesday 22/12/09

Weight this morning 11.2 stone. Todays session was up and down struggled on some exercises but finished well on deadlifts!! Training on my own is a bit weird as i have been training with Daz for a while but i dont mind, i kind of like training alone!!

Todays Session:

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

Last week i did the exact same thing so no improvement this week!!

Smith Machine Behind Neck press:
70kg: 9 reps, rest pause, 50 seconds static

Bit of an improvement on last week, did the same weight but improved on the reps with 3 extra and also did 20 seconds extra on the static.

Triceps Dips:
40kg: 8 reps, rest pause

Disapointed as did the same weight as last week but with one rep less!!

close grip Pull down:
102.5kg: 12 reps, rest pause, 35 seconds static

improved 2.5kg extra on last week and still got the target 12 reps so the weight will be going up next week.

Deadlifts:
140kg: 20 reps, rest pause.

i have been doing partial deadlifts because of Daz but i prefer normal deadlifts and as i was training alone i decided to go back to them, quite please with 20 reps and the weight will be going up next week.

one less rep on the triceps dips was probably due to getting more reps on the press!

do you do behind neck pressing every week, or just now and then?  how you find it on the rotor cuff?

when you say static hold, where abouts in the range do you do the hold?

dazc


one less rep on the triceps dips was probably due to getting more reps on the press!

do you do behind neck pressing every week, or just now and then?  how you find it on the rotor cuff?

when you say static hold, where abouts in the range do you do the hold?

Hi Daz
 
I do behind the neck press every 9 days, i find it ok on my rotator cuff, touch wood not had any problems!!!
 
As for the static hold ift its a press i hold it at the top with a little bend in my elbows and hold it until it comes all the way down and on the pull exercises i hold at the botom until it goes all the way up.
 
Hope this helps
 
Helder

24/12/09 Thursday

Good morning and Merry Xmas to everyone, my weight this morning was 11.1stone, Yesterday was my last session in the gym of 2009 an i will not be going back in until the 04/01/2010, im going to take this time off to spend time with family and friends. In Portugal we start celebrating xmas today, tonight the all family will get together and we have a traditional portuguese xmas dinner which is codd with vegetables, bolided potato and olive oil and after we have a xmas cake with plenty of drinks!!! we also open all our presents at midnight which is quite cool and then tomorrow is Turkey and roast potatoes time, cant wait!!!! :-)

Yesterdays Session:

Z-bar curls:
62.5kg: 10 reps, rest pause

last week i did 17 reps with 60kg but im still please with 2.5kg increase!!

Hammer square bar curls:
70kg: 10 reps, rest pause

Didnt do this last week!!!

Satnding calve raise:
275kg: 12 reps, rest pause
150kg: widowmaker - 15 reps

Very happy with this, 5kg heavier than last week with 2 reps short, i also did a widowmaker which i didnt last week, the pump was imense.

Standing leg curl:
30kg: 14 reps

I didnt do this last week but was quite please with the weights and reps, will put the weight up next week.

Leg Press:
290kg: 23 reps

Very very please with this, 40kg up on last week and 5 extra reps, weight will defo go up next week.

Well this is it for 2009, i have had a great year in my bodybuilding carrear and have achieved more than i expected, i would like to say thank you very much to my best friend Daz Ball for all is help and support this year, also would like to say thank you to my family my friends, including Ann Gardener as she was a great help, would also like to thank Reflex nutrition for the sponsorship, their supplements are brilliant and they have helped me a lot and lastly but not least i would like to thank James Collier of Muscletalk for all his help and to have made me part of team Muscletalk.

Wish you all a Merry Xmas and Happy New Year.

2010 will be the year for the muscletalk team i can feel it.

Have a good one guys.

Helder

Tuesday 29/12/09

Hi guys, well i did say i was going to have the rest of the year off training but as today came i felt ready to go back, i didnt weigh myself this morning but yesterday i was 11.2 stone. I had a lovely xmas and been having a few treats, my weight went up to 11.5 stone but its even out again.

Todays session:

Iso Dicline Press:
80kg: 12 reps, rest pause, 33 seconds static

Last week i did only 10 reps with same weight but managed 10 seconds more on the static.

Standing Side Lateral:
25kg: 12 reps, rest pause

Last week i did 14 reps with 22.5kg so a little improvement on the weight with still 12 reps which is the target.

tricep wide grip push down:
70kg: 19 reps, rest pause

last week i did 16 reps with 65kg so a big improvement this week. very happy with this.

Wide reverse pull down:
102.5kg: 15 reps, rest pause, 30 seconds static

last week only managed 13 reps with 100kg but lasted 25 seconds more on static!!

T-bar row, close grip:
145kg: 20 reps, rest pause

only 2.5kg more than last week but 6 reps short, will still increase weight as still well over the 12 rep range.

Finished off with 20 minutes walk on treadmill.

hi mate, you going to stick with the DC training, or switch back to volume with daz?

dazc


hi mate, you going to stick with the DC training, or switch back to volume with daz?

Hi Daz
 
Im going to stick to DC, i feel it works for me and doing to many reps and sets just makes me overtrain!!
 
Helder

Are you still training with Daz though?

New Diet for 2010, designed by me:

Training days

8am 100g oats   50g blueberries   40g reflex micro whey    1 bagel 10.30am  100g Lean Minced Beef   13g udos    40g pineapple   vegetables 12.30pm 100g Lean Minced Beef   13g udos    40g pineapple   vegetables 3.45pm  100g oats   50g blueberries   40g reflex micro whey    1 banana 5pm superpump 8pm 3 scoops growth matrix 9pm  125g salmon  11pm 150g cottage cheese   25g brazil nuts 
Off days

8am 100g musley        60g reflex micro whey      10.30am  100g Lean Minced Beef   13g udos    40g pineapple   vegetables 12.30pm 100g Lean Minced Beef       40g pineapple   vegetables 3.45pm  100g Lean Minced Beef   13g udos    40g pineapple   vegetables 6pm 100g Lean Minced Beef     40g pineapple vegetables     9m 60g micro whey 50g peanut butter 
I will have one cheat meal on a Saturday or Sunday.

Training Schedule for 2010

In 2010 i will still be doing DC training, it seems Daz is going back to volume so we will no longer be training together, Daz has a tottaly different body from me, he needs to work on bringing is waist in and bringing a better quality of muscle, I in turn need to get a lot more thickness overall.

I will be training 3 days on and 1 off, training will be as follows:

Day 1: quads, hams & Calves
Day 2: Chest Shoulders & Triceps
Day 3: Biceps & Back
Day 4: off
Day 5: Repeat same again

I will be doing 20 minutes cardio after every session and 40 minutes on days off.

James


Are you still training with Daz though?

I james no i am not, Daz is now training in the day and even if i wanted too i couldnt becasue as you know i work until 5.30pm
 
Helder

Helder to me that looks like a cutting diet I would give to some-one!! I know we have had a similar discusion about it on an earlier post but I really really cant see you getting more thickness on such a low amount of carbs, its seems like your cutting carbs and replacing them with healthy fats which is the "norm" for alot of people cutting now.Only my opinion of coarse mate and see you to-night!!

hi  mate,  just as above really,  you are obviously very driven to come in thicker with a bit more mass next year, but it seems like your really holding yourself back too much from losing condition and it will cost you gaining any more muscle.  looking at your weight ins your weight is steady and has been for quite a long time!

im sure james could work with you to put together a diet that is better suited to making lean gains, a little loss of condition is inevitable but that doesnt mean you have to add alot of weight or gain much fat!


just my opinion, for what its worth mate, just sometimes when your so close and driven, you get a little bit blinkered and lose sight of the bigger picture?