Helder Barroso 2009/2010 Off season Journal

Hey guys my Name is Helder Barroso and I am now a proud member of Team Muscle Talk, I would like to thank James for this oppurtonity. Please click on the link for my profile: http://www.muscletalk.c...m-mt-helder-barroso.aspx
 
My journal will consist of my training sessions, my weight, my diet and I am more than happy to answer any questions you guys may have for me.
I train with Daz Ball at Daz's Extreme gym in Leicester, the most hard core gym in Leicester, pop down if you feeling brave!!! lol
 
Anyways 2 weeks ago i finished 3rd at the NPA british Finals, my weight was 10.3 stone, i had one day off and i was back in the gym training hard to come back next year and make sure i come 1st, my goal for this off season is to work on my weak points which i believe is overall thickness and more size on my legs and lower back.
 
My current weight is 10.11 stone and i am feeling great, me and Daz are training really well and everything is going to plan. Please see below my current diet and training schedules, I am currenlty still doing 20 minutes cardio everyday appart from sundays and i have a few cheats on Sundays, my diet is very strict every other day with no cheating. I hope you enjoy my journal.
 
Current Diet:
 
Training days
 
Meal 1: 100g Oats, 50g blueberries, 1 bagel, 60g whey, 1 pint cranberry juice
 
Meal 2: 125g minced beef, onions, 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: 100g Muesli, skimmed milk, 1 bagel, 300ml egg whites
 
Meal 2: 125g minced beef, 1 slice pineapple, onions, green beans
 
Meal 3: 150g Salmon, onions, green beans
 
Meal4: Same as meal 2
 
Meal 5: same as meal 3
 
Meal 6: 60g whey, 50g peanut butter
 
Current training schedule:
Monday: Chest and Biceps
Tuesday: Quads and calves
Wednesday: off
Thursday: Back
Friday: Shoulders and Calves
Saturday: Hamstrings and Triceps
Sunday: Off
 

Hi Helder welcolme aboard mate. Will follow this all the way mate good luck!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

nice one, should be a good journal!

bicep reattatchment surgery recovery journal
no shows this year :-(

congratulations Helder!

Thanks Micky, Daz and Steve.

Anyways as today is Sunday I will be enjoying some lovely treats, had a nice big breakfast this morning, was contemplating on going to the gym for some light cardio but decided to stay in bed instead!!! lol

My body is really aching from all the heavy weights, i have a sore shoulder and both of my elbows feel really tender so i been rubbing some tiger balm on. Hopefully its nothin special!!

anyways have a great Sunday

Helder

Great to have you doing a Journal here mate - stickied!

James Collier
MT Co-Owner & Nutrition Consultant

Look forward to reading this!

What do you think you'll do next year - latest qualifier possible?

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Hi Flick hope you well.
 
I think i will leave it late again, maybe the Mike Williams Classic. Whats your plans for this year?
 
Helder

really pleased helder is mt Mt team.....fantastic guy with awesome phisyque.....got alot potencial

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

Helder07


Hi Flick hope you well.
 
I think i will leave it late again, maybe the Mike Williams Classic. Whats your plans for this year?
 
Helder

Good plan :-)
That's as good as having a year off tbh...
 
I'll be doing NPA early in the season I think, and then BNBF in June/July :-) Physique in both feds, not faffing around with those shoes anymore!

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Great to see you on board pal. Those who dont know Helder, he is a nice guy, really approachable, great knowledge and a brillant physique......................just like me!!lol.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Sounds great hun, look forward to see u then.
 
Helder

Thanks Ricardo, you a top guy.
 
Helder

Thanks Luke, how things with you, enjoying your food?!! lol
 
Helder

Monday 09/11/09

Hi guys, today I trained Chest and Biceps, my weight this morning was 11.1 Stone but thats because i had far to many cheats yesterday!! lol

Started today with Smith Machine Incline:
Warm up, 2 x 40kg - 10 reps
Working set: 80kg: 6 reps drope set 40kg: 10 reps

Incline DB fly superset DB press:
20kg: 12 reps
30kg: 8 reps fly - 6 reps press

Dicline ISO press:
20kg: 10 reps
40kg: 8 reps

Flat flys:
15kg: 10 reps
20kg: 8 reps

Seated DB bicep curls:
12.5kg: 10 reps
20kg: 8 reps

Seated concetration curls:
12.5kg: 10 reps
20kg: 8 reps

Standing DB hammer curls:
20kg: 10 reps
30kg: 8 reps

Finished off with 20 minutes cardio.

Tuesday 10/11/09

Ok well today was leg day, my favourite body part, love training legs. My weight this morning was 10.12 Stone.

Ok we started by warming up on leg extension and moved on to leg press for the 1st excersice.

Leg Press:
240kg: 12 reps
280kg: 12 reps
320kg: 10 reps
360kg: 8 reps

Squats:
65kg: 10 reps
105kg: 6 reps:
145kg: 1 reps drop set 105kg: 6 reps

Leg Extension:
50kg: 12 reps
60kg: 7 reps
60kg: 5 reps

leg curl:
20kg: 12 reps
30kg: 12 reps
50kg: 10 reps drop set 30kg: 6 reps drop set 20kg: 17 reps

Calve raise on leg press machine:
200kg: 20 reps
240kg: 15 reps
280kg: 13 reps

20 minutes cardio

Will be reading with interest

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Wednesday 11/11/09
 
Today was day off from gym, this morning i weighed 10.12 Stone, got in from work at 6pm had a black coffee and took my dog for 1 walk, felt great.
 
Tomorrow is back day so really looking forward to some heavy deadlifts.
 
Helder

Thursday 12/11/09

Hey guys, hope you all had a good Thursday. This morning my weight was 10.12 Stone so holding at the moment, trained back today and i am feeling great and my strenght is improving!

Reverse Pull Down:
70kg: 10 reps
90kg: 10 reps
100kg: 8 reps

Bent Over Row:
65kg: 10 reps
105kg: 8 reps
125kg: 10 reps

close grip seated row:
70kg: 10 reps
100kg: 22 reps

close grip pull down:
70kg: 10 reps
90kg: 10 reps

rope pull down:
20kg: 20 reps
30kg: 8 reps

Deadlift
105kg: 10 reps
145kg: 6 reps
145kg: 4 reps

20 minutes cardio.

How did you feel?

Approx how ling did that take?  Are you guys having long or short rest periods?

James Collier
MT Co-Owner & Nutrition Consultant