Helder Barroso 2009/2010 Off season Journal

Monday 11/01/10 Calves - hams - quads

Weight this morning 11.2 stones, bit tired as had a busy weekend but nothing that would stop my productivity in the gym.

Todays Session:

Seated Calves:
130kg: 12 reps, rest pause
40kg: superslow, 25 reps, widowmaker

Stiff Leg Deadlift:
145kg: 10 reps, rest pause

Lying Leg Curls:
35kg: 25 reps, widowmaker
30 seconds static hold

Squats:
115kg: 12 reps, rest pause

Leg Extension:
35kg: 21 reps, widomaker.

20 minutes stationery bike

Tuesday 12/01/10 Chest - Delts -  Triceps

Weight this morning 11.3 stones, Todays session was pretty good but started quite slow as only managed 7 reps on bench press and last week got 9 but then everything else was an improvement.

Todays session:

Bench Press:
90kg: 7 reps, rest pause
26 seconds static hold

last week i did 9 reps with same weight and 30 seconds static so started really slow today, not happy!!!!!

flat flyes:
12.5kg: 35 reps, widowmaker

Last week i did 20 reps with the same weight so a missive improvement on this one.

shoulder db press:
32.5kg: 11 reps, rest pause
20 seconds static

last week did 30kg for 13 reps so i am pleased with the increase in weight.

Seated side delts:
10kg: 25 reps, widowmaker

5 reps more than last week with same weight.

Close Grip bench press:
80kg: 11 reps, rest pause
14 seconds static

very pleased, did 2 extra reps with same weight and also managed a static hold which i didnt do last week

rope pull down:
30kg: 23 reps, rest pause

3 extra reps so please with this.


Overall had a good workout and great pump, finished off with 20 minutes walk on treadmill.

12/01/10 Wednesday Biceps - back

Weight 11.3, had a great session.

Todays Session:

Seated Bicep Curl:
27.5kg DB: 12 reps rest pause

2 extra reps more than last week, decent improvement

iso Bicep Curl - Drop Set:
50kg: 8 reps 40kg: 8 reps 30kg: 10 reps 20kg: 12 reps

The pump was insane!!!!!

Straight Bar Close grip pull down:
105kg: 12 reps, rest pause
33 seconds static

same as last week but less 7 seconds on static hold this week :-(

One arm DB Row:
70kg DB: 20 reps, widowmaker

same weight as last week as the DB dont go any heavier in the gym, but managed 5 extra reps.

Dead Lifts - my favourite!!!!!
147.5kg: 18 reps, rest pause

2.5kg extra than last week and also 4 extra reps.

Finished off with 20 minutes walk on treadmill

14/01/10 Thursday

Today i didnt go gym, weight this morning was 11.4 stones, took the dog for 30 minutes walk, also uploaded a pic taken yesterday.

Attached Image(s)

Hi Helder you look amazing in that pic mate really do you could step on stage tomorrow!!!Still puzzles me why you wont up your kcals your weight is same,same,same day in day out, how are you going to put on more mass without being heavier??

Helder, that's a great shot! Keep on doing what you're doing because its working!

Thank you to Michael and Micky, i really appreciate your comments, I am really enjoying my training and diet at the moment and i feel im going the right way, we shall see when it comes competition time if it worked!!!! :-)

Helder

Here's Helder with Steve Davies and Clive West at last year's NPA Britain Finals - Helder was 3rd, Steve 1st, Clive 6th. I think it looks like Helder is coming on very well judging on his 'off season' photos. And I think we've all seen bodybuilders on stage in worse condition than Helder's off season! Keep it going HB.

Thanks for posting that pic Michael.

Helder

Great pic, Helder.  You look like you're packing more mass mate

thats an awesome back mate.... like Micky said you could step on stage 2mrw!!!

Friday 15/01/10 Calves - Hams - Quads

Weight this morning 11.4 stones, feeling a bit drained today, my mum and my brother have the flu so i just hope i havent got anything like that coming along!!!

Todays Session:

Leg Press Calve raise:
400kg: 17 reps, rest pause
drop set: 370kg: 8 reps - 170kg: 20 reps - 80kg: 25 reps

Extra 5 reps on main set from last week so pleased with that and after the drop set the burn was crazzzzzzyyyyy!!!!

Lying Leg Curl:
70kg: 17 reps, rest pause

5kg heavier than last week so another improvement.

Stiff Leg dead lift:  Super slow, squeezing glutes at the top.
65kg: 20 reps, widowmaker

5kg heavier than last week with same reps, very happy with this.

Leg Press:
300kg: 16 reps, rest pause

last week i did 20 reps with same weight so not so good on this one!! :-(

Lunges:
35kg: 67 steps, could have probably have done more but my breath gave up before my legs!!!

last week i did 30kg and only 53 steps so very good improvement.

Finished off with 20 minutes on bike

Overall it was a decent workout appart from the leg press!!

Saturday 16/01/10 Chest - Delts  - Tris

Weight this morning 11.3 stones, felt a bit rough this morning but after 2 meals and a strong coffee i headed down to the gym and it turned out to be a very productive session, improved on every single wourkout.

Todays Session:

DB incline Press:
35kg: 17 reps, rest pause
40 seconds static hold

7 extra reps and an extra 5 seconds on static

DB incline Flyes:
15kg: 20 reps, widowmaker

5kg extra and same reps, very happy with this

Shoulder Clean Press:
52.5kg: 15 reps, rest pause

2.5kg extra and 3 extra reps, good improvement again.

up right row:
32.5kg: 20 reps, widowmaker

2.5kg extra with same reps

Behind head DB tricep extension:
70kg: 21 reps, rest pause

well last week i did 50kg for 14 reps but as the next db up at daz's gym is 70kg i had to jump to that and surprisingly i got 21 reps :-) very very happy

one arm pull down, reverse grip:
15kg: 17 reps, widowmaker

last week i managed 20 with 10kg so another improvement.

Finished off with light boxing.

Sunday 17/01/10 Biceps - Back

Weight was 11.4 stones, again felt a bit tired but i started it was a good session.

Todays session:
z-Bar Curl:
62.5kg: 12 reps, rest pause

last week i did the exact same thing so no improvement on this, need to increase my weight for next week

Incline Seated DB Curl:
15kg: 20 reps. widowmaker

increase the weight by 2.5kg so a decent improvement

Wide grip Pull down:
105kg: 20 reps, rest pause
28 seconds static

massive improvement, extra 8 reps, and extra 6 seconds on static

Incline DB Bench Row:
22.5kg: 20 reps, widowmaker

2.5kg extra and with same reps, happy with this once again

Bent Over Row:
130kg: 15 reps, rest pause

3 extra reps so weight will be going up next week.

hyper extensions: - Drop set
20kg: 20 reps - 15kg: 15 reps - 10kg: 10 reps

I finished off with 20 minutes on cross trainer and then went to Greens gym for a nice relaxing time in the steam room and jacuzzi and in the evening enjoyed a nice nandos!!

Monday 18/01/2010 Cardio and abs

Weight this morning 11.4 stones, today was day off weights so went gym did about 10 minutes abs, 20 minutes on cross trainer and 10 minutes on stairmaster. Its my Birthday tomorrow and as my present i will be having a day off work and going gym in the morning to train legs!!! :-)

Helder

HAPPY BIRTHDAY MATE Hope you have a great day!!

micky


HAPPY BIRTHDAY MATE Hope you have a great day!!

Thanks mate
 
Helder

19/01/10 Me Birthday :-) Hams - Quads

Weight this morning 11.5 stones, no work for me today so trained a bit earlier than usual, good session, have stoped doing calves with this as will now be doing chest and calves on a separate day. Been watching David Henry DVD and tottally recomend it. the guy is a beast.

Trained at Hotbodies today and would like to say thank you to Rich for the birthday present, nice hotbodies fleece. TOP bloke.

Todays Session:
Stiff Leg Dead Lift:
135kg: 21 reps rest pause

I didnt realise i did 145kg for 12 reps last week so bit anoyed as this was a bit easy!!

Leg Curl:
75kg: 25 reps, widowmaker

Squat:
115kg: 14 reps, rest pause

2 extra reps so happy with this, next session weight will be going up to 120kg

Hack Squat: one set all out set with static at the end.
100kg: 12 reps, straight set
33 seconds static hold

1st time i done this and really happy, specialy with the static, it really burned!!!!!!!!!!!

Leg extension:
75kg: 22 reps, widowmaker

Finished off with 20 minutes on bike.

Happy birthday Helder!

20/01/10 Wednesday back

Ok i didnt wheigh myself this morning but should be around 11.5 stones, had the day off work, had 2 good meals before i hit the gym at around 1pm, trained with Rich the owner of hotbodies and we did dogg crap his way, it was a great session.

Todays Session:
Lat Pull Down: The weight at hotbodies is number and not by kg so not sure what 15 is but thats what i did.
15: 12 reps x 3 sets, rest pause on all sets
49 seconds Static hold

T-Bar Row:
100kg: 20 reps, widowmaker

Bent Over Row:
100kg: 12 reps x 2 sets rest pause
12 reps x 1 set all out set

Iso machine Row:
40kg: 9 reps, all out set.

Finished off with 20 minutes walk on incline