Helder Barroso 2009/2010 Off season Journal

Thanks Daz and Micky, I will stick to my guns, it worked for me last year and my improvements were as everyone seen, this diet is actually a lot more carbs than i usualy have, on training days i am having 305g carbs which to me is quite high, when you thing daz ball is on 450g per day and he weighs 20 stone!!

Anyway i appreciate your comments and take it on board!

Helder

30/12/09 Legs

Ok this morning my weight 11.2 stone, I felt quite good and i cant wait for the new year.

Todays session:

Seated Calve raise:
130kg: 15 reps, rest pause
65kg: 35 reps, widowmaker

Stiff Legg Dead Lift:
145kg: 12 reps, rest pause

Lying Leg Curls:
30kg: 25 reps, widowmaker

Squats:
105kg: 18 reps, rest pause

Leg extension:
30kg: 30 reps, widowmaker

Finished off with 20 minutes on Stationary bike, interval style.

Helder07

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

Who dumped who?

Do you still love each other?

James


Who dumped who?

Do you still love each other?

  hahaha!

Oh yes we still very much in love!!!!!! lol

Dont get jealous James i will share!!! :-)

Helder

Hi Helder,
 I have put up a post in general about you joining my p.t. team!! For those of you who haven,t heard Helder will be working for me on a part time basis helping out with my personal training buisness. I even managed to get him to eat a bit of cheesecake albeit a tiny slice!!
    Had a peek at his physique still in awesome condition with biceps to die for, be very hard to beat next year if he puts on that little bit of mass he is after.
  So good luck mate and welcolme on board fitness121!!

micky


Hi Helder,
 I have put up a post in general about you joining my p.t. team!! For those of you who haven,t heard Helder will be working for me on a part time basis helping out with my personal training buisness. I even managed to get him to eat a bit of cheesecake albeit a tiny slice!!
    Had a peek at his physique still in awesome condition with biceps to die for, be very hard to beat next year if he puts on that little bit of mass he is after.
  So good luck mate and welcolme on board fitness121!!

Hi Micky
 
I would just like to say thank you for having me on board and i am very much looking forward to working with you.
I have to say that Cheese cake was beutifull :-)
 
Anyway my friend have a good New Years Eve and bring on 2010.
 
Helder

Helder07


Oh yes we still very much in love!!!!!! lol

Dont get jealous James i will share!!! :-)

Helder

It's not him I'm getting jealous over ...

Thursday 31/12/09 Last day of the year!!!! :-)

I trained Chest, Delts and Triceps.

Todays Session:

Bench Press:
90kg: 9 reps, rest pause, 3 seconds static.

Incline Flyes:
12.5kg: 20 reps, widowmaker

DB Shoulder Press:
30kg: 13reps, rest pause 30 seconds static

Seated Side delts:
10kg: 20 reps, widowmaker

Close grip bench pres:
80kg: 9reps, rest pause

Rope Pull Down:
30kg: 20 reps, widowmaker

Finished off with 20 minutes cardio on treadmill. Going out in Birmingham for new years eve tonight so really looking forward to that. wish everyone happy new year.

Helder

Hi Helder

Great to hear that youve joined Micky, i  train at Mickys and i have to say hes a great bloke... spoke to him today and told him that id love to meet you soon!

Have a good New Years, hope too see you soon

Nav

muzafnz


Hi Helder

Great to hear that youve joined Micky, i  train at Mickys and i have to say hes a great bloke... spoke to him today and told him that id love to meet you soon!

Have a good New Years, hope too see you soon

Nav

Hi Nav
 
Thank you, hope you too had a good new year, im sure we will met very soon.
 
Helder

02/01/10 Saturday

Hey everyone hope you all had a good new year, my weight this morning was 11.3 stone so not to bad after all the nice food in the holidays. Today was my 1st session of the year and i trained biceps and back.

Training session:
Seated Bicep Curls, DB:
27.5kg: 10 Reps Rest pause

I did the exact same weight and reps last week so no improvement on this.

Iso Bicep Curl Machine:
50kg: 6 reps
40kg: 6 reps
30kg: 7 reps
20kg: 8 reps

I did one all out drop set, very strict and slow, the pump at the end was imense!!

Straight bar close grip pull down:
105kg: 12 reps, Rest pause
40 Seconds Static

1st time i have done it with the straight bar and was quite please with weight and reps.

One arm DB row:
70kg: 15 reps straight reps

I have not done this for a while so was quite surprised i managed to do 15 reps with 70kg DB.

Deadlifts:
145kg: 14 reps, rest pause

I am quite pleased with this as i did extra 5kg on last week and still above the 12 rep range.

Finished off with extreme stretching and 20 minutes walk on treadmill.

Sunday 03/01/10 Calve's - Hams - Quads

todays session:

Leg press Calve Raise:
400kg: 12 reps, rest pause
200kg: 15 reps, drop set to 160kg: 12 reps, drop set to 120kg: 12 reps

Lying Leg Curl:
65kg: 20 reps, rest pause

Stiff Leg Deadlift:
60kg: 20 reps, widowmaker

Leg Press:
300kg: 20 Reps, Rest Pause

Lunges:
30kg: 53 steps, widowmaker

Finished off with 20 minutes on stationary bike.

In the afternoon i went for a lovely roast and watched avatar, great movie!!!

Monday 04/01/10 Chest - Delts - Triceps

Ok today was my 1st day back at work, really struggled to get up this morning and it was frezzzing!!! my weight this morning was 11.3 Stone.

Todays Session:

Incline Bech Press:
75kg: 11 reps, rest pause - 30 seconds Static

Dicline Bench Press:
40kg: 20 reps, super slow, widowmaker

Seated olimpic bar front shoulder press:
70kg: 8 reps, rest pause - 30 seconds static

Lying on incline bench, rear side lateral superset front raise:
7.5kg: 20 reps superset 7.5kg 20 reps

The burn was craaaazy!!!!

Straight bar tricep push down:
50kg: 10 reps, rest pause - 20 seconds static

Bench Tricep dips:
60kg: 3 20kg plates on my lap: 14 reps, widowmaker

Finished off with minutes on treadmill, also took some offseason shots which i will post below

pic 1

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pic 2

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pic 3

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hi  helder

shoulders and arms looking great!!!

well done mate

Nav

Tuesday 05/01/10 Biceps - Back

Weight this morning 11.3 Stone, very steady on the weight front which is good, i still feel strong in the gym and been feeling great lately.

Todays session went really well.

Z bar Curl:
62.5kg: 12 reps, rest pause

Very happy as 2 extra reps compared to last week

Incline seated DB Curl:
12.5kg: 20 reps, vero slow, widowmaker

Great pump on my bi's after this

Wide Grip Pull Down:
105kg: 12 reps, rest pause  - 22 seconds static hold

Incline Bench DB row:
20kg: 20 reps, good squeeze, really felt it on my back

Bent Over Row:
130kg: 12 reps, rest pause

Very please with this as 5kg heavier than last week.

Hyper extension:
20kg plate: 20 reps - superset  - 10kg plate: 20 reps - superset - no weight: 20 reps

The pump on my lower back was crazyyyyyy, couldnt even stand up properly!!!

Finished off with 20 minutes walk on treadmill, also took a pic at the end, have a look below.

Double Biceps

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