Lambo and Stuart Buckbys off season training programme....

The last time I competed was in 2004 so quite a wile ago lol, however a lot has happened since then and training for me has been off and on ever since, up until a year ago. From November 2008 Thanks to my good friend James Collier I finally got my life back on track from personal issues to financial. Around that same time I hooked up in the gym with now my close friend Stuart Buckby and from our first session it was ‘in the zone’.. Training over the last year has been awesome and with Stu as my training partner I’ve felt ‘head strong’ on every set.
 
In 2010 ive decided to compete, the show was going to be the new UKBFF Mucsle Talk how ever I shall be working for James that day and as its important to him I need to be 100% so I’ve chosen to do a later show UKBFF Birmingham qualifier.

 

With this me and Stu sat down 2 weeks ago and put pen to paper planning our training sessions from now till June when I start dieting.
Each and every exercise will consist of x3 sets and then a drop. The first set no more than 10 reps, second set bang on 8 reps, 3^rd set no more than 6 reps then finally the drop which will be 15 reps.. there will be no messing about, as soon as Stu has finished his set I crack on with mine.   
                                                   

                                                            The idea is to be fast, intense and heavy..!!

Monday: Chest & Triceps

Tuesday: Rest

Wednesday: Back & Biceps

Thursday: Rest

Friday: Shoulders

Saturday: Legs

The Routine

Chest & Triceps:

Flat Bench

1^st set 100kg 10 reps - 2^nd set 140kg 8reps – 3^rd set 160kg 6reps – drop 100kg 15 reps

Incline Dumbbells

1^st set 45kg 10 reps – 2^nd set 50kg 8 reps – 3^rd set 60kg 6 reps – drop 40kg 15 reps

Dumbbell Fly’s

1^st set 15kg 10 reps – 2^nd set 20kg 8 reps – 3^rd set 30kg 6 reps. No drop

Tricep Dips

1^st set 20kgs 10 reps – 2^nd set 40kg 8 reps – 3^rd set 80kg 6reps – drop body weight 15 reps

Skull Crushers

1^st set 20kg 10 reps – 2^nd set 30kg 8 reps – 3^rd set 40kg 6 reps – drop 20kg 15 reps

Back & Biceps:

Low Cable Rows

1^st set 70kg 10 reps – 2^nd set 90kg 8 reps – 3^rd set 120kg 6 reps – drop 77 kg 15 reps

Bent Over Row Machine

1^st set 40kg 10 reps – 2^nd set 80kg 8 reps – 3^rd set 100kg 6reps – drop 40kg 15 reps

Wide Grip Lat Machine

1^st set Half Stack 10 reps – 2^nd set ¾ Stack 8 reps – 3^rd set Full Stack 6 reps – drop Half Stack

Dumbbell Arm Curls

1^st set 15kg 20 reps – 2^nd set 20kg 16 reps – 3^rd set 30kg 12 reps – drop 10kg 15reps

Thumbless Grip Preacher Machine

1^st set 10kg 10 reps – 2^nd set 20kg 8 reps – 3^rd set 30kg 6 reps – drop 10kg 15 reps 

 
Shoulders

Smith Machine Military Press

1sts set 80kg 10 reps – 2^nd set 100kg 8 reps – 3^rd set 120kg  6 reps – drop 60kg 15 reps

Side Lateral Raises

1^st set 12kg 10 reps – 2^nd set 15kg 8 reps – 3^rd set 17kg 6 reps – drop 10kg 15 reps

Bent Over Delt Raises

1^st set 10kg 10 reps – 2^nd set 15kg 8 reps – 3^rd set 17kg 6 reps – drop 10kg 15 reps

Smith Machine Shrugs

1^st set 100kg 10 reps – 2^nd set 140kg 8reps – 3^rd set 180kg 6 reps – drop 100kg 15 reps 
 
Legs

Leg Extensions

1^st set Half Stack 10reps – 2^nd set ¾ Stack 8 reps – 3^rd set Full Stack 6 reps – drop Half Stack 15 reps

Leg Press

1^st set 200kg 10 reps – 2^nd set 400kg 8 reps – 3^rd set 480kg 6 reps – drop 140kg 15 reps

Hamstring Leg Curl

1^st set 10kg 10 reps – 2^nd set 15kg 8 reps – 3^rd set 18kg 6 reps – 8 kg 15 reps
 

<message edited by Lambo on 22 December 2009 23:54>

Good stuff, Lambo.  Thanks for posting

looks a good routine!

what category you hoping to compete in?

Hi there dazc
 
yeah its tough but i feel it works, plus as i said theres no messing about other wise the routine just wouldnt work..
 
now thats a question lol im gonna have to see how it goes, now i think ill be doing the intermediates under 80kg how ever my good friend luke bagster says i could get in to the under 70kg. if that was to happen then it would be ideal as id look bigger but as i said ill just have to see how the dieting goes.
 
Lambo

Lambo


Hi there dazc
 
yeah its tough but i feel it works, plus as i said theres no messing about other wise the routine just wouldnt work..
 
now thats a question lol im gonna have to see how it goes, now i think ill be doing the intermediates under 80kg how ever my good friend luke bagster says i could get in to the under 70kg. if that was to happen then it would be ideal as id look bigger but as i said ill just have to see how the dieting goes.
 
Lambo

but if you do the under 70kg's then you will be in the misters classes.  though from experience the inters has had the same (and at leeds this year higher overall) standard than the inters!
 
You couldnt be in a better place with to get great help, so good luck with it! 
 
you going to keep a journal when you start cutting?

Yeh, like Daz says, why not compete as an Intermediate while you still can.  Personally mate, I think you're too heavily muscled to be u70kg.

yeah i think yourright james, under 80kg would be more realistic..

cheers dazc. i prob will start a journal but ive just got a trog going for now so ill see how that goes

good luck with this mate.

have you got a basic diet put together yet?

no mate, i havnt sorted one yet..
will do soon tho

Hi Lambo,

 Long time no hear mate!!Bit light on the hamstrings mate there a reason? no calves??

 
hello mate,
 
still waiting for our session..lol
 
you know what i dont feel i need to do much more for hamstrings as i get a good enough pump from that little bit..
however you are right about the calves, my calves are not bad at all but i do need to add them into my workout pretty soon

It will happen soon, just dont want you to embarrass me haha I,m getting on now!!
    Thats ok mate I know alot of people who get away with not training calves. I have noticed at top level good hamstrings make a huge difference. Will catch up with you soon and try get that session in, enjoying your posts!! 

thanks micky, ill look forward to it

Hi mate - interested, no squats or deadlifts in the routine. Any particular reason?

hi there TR
 
well i used to do squats but then i developed a lump in between my traps and it wasnt confortable..
dead lifts i think are too dangerous, the risks far out weigh the gains in my opinion

Great post that has made me think I am over training and really given me food for thought. Thanks for sharing it and I wish you well with your training.

Lambo


hi there TR
 
well i used to do squats but then i developed a lump in between my traps and it wasnt confortable..
dead lifts i think are too dangerous, the risks far out weigh the gains in my opinion

That's something I was going to mentioned - there are no deads or squats. Judging by your avatar, you're obviously very well muscled and recently I've been thinking about whether these excercises, deadlifts inparticular, are needed if your goal is asthetics/muscle building.

What are your views on this?