Muscletalk Reporter @ the 2011 UKBFF British Championships

Yesterday the start of my week off. Really good but felt abit weird not having a gym sesssion. Got a new plan from James so carcked on with that today. Feeling abit hungry.

I'm following a lean bulk which will be different for me as usually I gain a decent amount then drop the weight down a little so we shall see how this goes. I will be including 3-4 45minute stready state cardio sessions each week before breakfast.

Looking forward to getting back to things next week!!!

Working the late shift today from 2-10. Pretty busy, lots of PT's and health MOT's so time went pretty quick.

Another day off. Itching to get back to it. Sticking to a tight diet now after a review with James. Feeling pretty hungry but I was eating quite alot.

Pretty comfy shift at work today, nothing too taxing. Had a couple of PT's and a handful of health MOT'S.

Not much else to report just really looking forward to getting back into the swing of things.

Another damp and dreary day in the north east of scotland. Pretty much sweet fanny adams happening today. Doing some much needed revision for a nutrition exam I have on the 31st of this month. I may have to pick Jame's brain on one or two things.

Looking forward to a new week next week.

Another day off work. Loving having weekends off. Still dont quite know what do with myself but keeping busy studying and food shopping. Not much going on again today. I have 5 a-side footie match tonight. Playing in goals, should be good as the rain and snow have stopped.

Was watching one of Kai Greenes Vblogs on muscular development and he had some really interesting points. He was talking about the hard work he puts in and dealing with critcisims of what he does. How he is following his dream and others simply do what they have to and not what they want.

Other points he made were about how the gym makes him feel. I kind of relate to this. The gym to me is a place where you can either run 10km or bench 100kg or you cant. No matter how rich, poor, tall or small its one or the other. Its a place where nothing else matters and allows me to blank out and think about nothing else.

Back in the gym, I dont I love it!! So good to be back after a whole agonising week off. Really good session back to my usual self. Storming around making too much noise lol. Trained shoulders. Changed it up a little with a pre-exhaust of lateral raise before going into any pressing movements. Seem to really do the trick.

Trained Delts and Triceps:

Lateral Raises - 14kg x 15 x 4

Smith Machine Shoulder Press - 50kg x 10
                                                   60kg x 10
                                                   70kg x 4 x 2 (drop to 50kg x 6)

Cable Rear Delt Flys (Bent Over) - 15kg x 12 x 2
                                                      20kg x 8 x 2

Giant Set (3 sets)
DB Shoulder Press - 28kg x 14
Upright row - 60kg x 10
Barbell Front Raises - 40kg x 10

Couldn't beleive it. Woke up 7am walked to the gym and completed my morning cardio. Never thought I would do it in the offseason but all the hard work now will pay off in 2011.

Its about a 10minutes walk there and back to the gym so completed 40minutes. Walking at 6.3km/h with a 5.0 incline.

Really good sweat on. Felt good, liberating.

Working at 12 so got to the gym for weights at 10.30. Really good session. Was planning to have a workout with a friend so chest and biceps where on the cards. However he didnt show and I would of trained Hamstrings because of the delt training yesterday but just stuck with it. Abit more dumbell and incline work. I feel that my middle to lower pec is pretty well developed and hitting my upper is more important to give a fuller look.

Trained Chest and Biceps:

Incline DB Press - 30kg x 12
                             32kg x 12
                             36kg x 8
                             38kg x 6

Tricep Dips - BW + 30kg x 7 x 4
(leaning forward)

Incline DB Fly's - 20kg x 12
                           22kg x 10 x 3

Cable Fly's - 35kg (each arm) x 12
(movement Down and Up)

Cable Ez Bar Curls - 60kg x 12
                                 70kg x 10
                                 80kg x 8
                                 85kg x 6

Seated DB Curls - 18kg x 20 (10 each arm)
                             22kg x 16 (8 each arm) x 3

Incline Bench Concentration Curls - 12kg x 10 x 3
(one arm at a time)

I have also been using foam rolls for self sports massages, mostly on the legs and upper back. Really painfull but excellant.

Sorry for not posting yesterday. Perfect day of eating and training. Great to be back training intensity.

Trained Quads and Calves:

Squats - 60kg x 12 x 2 (warm up)
              100kg x 12 (warm up)
              120kg x 12
              130kg x 10
              140kg x 8
              150kg x 5

Leg Extension - 35kg x 15 x 4

Horizontal Leg Press - 97kg x 10
                                    104kg x 8
                                    111kg x 8
                                    118kg x 6

Leg Press Calve Raises - 79kg x 25 x 4

Standing Calve Raises - 79kg x (7 x 7 x 7) x 3

Day odd today. Was planning on doing cardio but picked up PT so no time unfortunately. Again a good few tonight from 6pm to 9pm. Training with a friend tomorrow for some big back training cant wait.

A great day today. One of those 'I got that feeling'. Weights lifted were ace, felt great. Heres a video of todays workout. Missing the Cable seated row however I pulled a PB on Deadlifts 210kg for 2 reps.

Click for Video

Day off yesterday. Was hoping to do more but seemed to never get round to much. Had 3 PT's in the morning and then took my brother for a workout which was cool. Then headed out for a meal with the parents, bro and his new gf which was cool. Starter was excellant, main course not bad and dessert lovely lol. Cant beat cheesecake, love it!!

Today trained in the afternoon. Had a solid 10hrs sleep which I think I needed after some early starts the past few days. Hamstrings, calves, forearms and abs were on the agenda today.

Stiff Legged Deads - 60kg x 15
                                 80kg x 15
                                 90kg x 12
                                 100kf x 10

Lying Leg Curl - 40kg x 12
                          45kg x 12
                          50kg x 10 x 2
(One leg on eccentric movement, negative)

Leg Press - 172kg x 12 x 4
(feet high and wide)

Standing Calve Raises - 79kg x (7,7,7) x 4
(feet out, middle, inner)

Leg Press Calve Press - 115kg x 20 x 4
(bent knee for soleus emphasis)

Reverse Curls - 45kg x 15 x 3
Ez Bar Wrist Curls - 15kg x 10 x 3
(superset with under hand chin ups)

Swiss Ball Crunches x 15 x 3
10kg Plate Twist Extension x 10 x 3
Swiss Ball Leg Raises x 10 x 3

Up early this morning for cardio. Only managed one last week, not from want but work caught me up. Early start again tomorrow so probably not another session until thursday. Might do some cardio tomorrow evening.

Session was great today. I'm loosing alittle weight couple kg but strength has rocketed!!  I remember the first gym I was at I wanted to bench the 22kg dumbells, then at my next gym the 32s but now, today for the first time I benched the 50s. Well chuffed!!!

Trained Chest and Biceps:

Flat Dumbell Bench Press - 22kg x 20
                                           32kg x 12
                                           42kg x 10
                                           46kg x 8
                                           50kg x 5 PB

Incline Smith Press - 20kg (a side) x 12
                                 30kg (a side) x 12
                                 35kg (a side) x 10 x 2 (drop set to 20kg a side)

Incline/Decline Fly's - 20kg/10kg x 12/8
(On decline round the world)

EZ Bar Cable Curls - 65kg x 12
                                 70kg x 10
                                 75kg x 8
                                 80kg x 6

Dumbell Curls - 16kg x 10 (each arm) x 4

Not as much volume as usual, only about 45mintues to get session complete but still a good one none the less.
                                       

Hard work today. Started at 7am and just finished now. A full on shift today, 6 PT's plus a 8hr shift, hardcore. Gym was pretty early this morning. Not a great fan of training early but was needed due to timings etc. Food was great today with me being so busy trying to get things in was hard. Hopefully tomorrow will be better.

Trained Shoulder and Triceps:

Seated Lateral Raises - 14kg x 15
                                      16kg x 12 x 3

Barbell Seated Shoulder Press - 30kg x 20
                                                   60kg x 10
                                                   70kg x 6 x 3

Cable Lateral Raises - 20kg (each arm) x 10 x 4

Front Dumbell Raises - 14kg x 20 (10 each arm) x 4

Cable Rear Delt Flys - 10kg (each arm) x 15 x 3

EZ Bar Pushdowns - 65kg x 12
                                 90kg x 10
                                 95kg x 8
                                 100kg x 6 x 2

Tricep Blasters - BW x 10 x 3

Cable Rope Overhead Extensions - 35kg x 12 x 4

Wow hectic past few days. Packing in  some serious hours at the gym with PT etc so been off training the past two days. Foods been fine maybe not enough in but all good stuff. Feeling pretty tired with early mornings and late nights but its worth it.

Had some really good success with one client who is from a PR agency and wanted to do a health and fitness 2 page spread in there magazine about me. Photoshoot is on tuesday so really looking forward to it. Hopefully get some pics up.

Another early startish. Couple of PTs with a gym session of my own today. Really good, high intensity and an extreme sweat on lol. Love getting the music on, lifting some heavy weights and totally focusing on pushing myself to the absoulute limit. The gym is the place where everything makes sense for me. Love it!!!

Trained Back and Traps:

Deadlifts - 60kg x 12 (warmup)
                 100kg x 12 (warmup)
                 160kg x 10
                 180kg x 7
                 190kg x 5 x 2

V-Bar Pulldown - 63kg x 12 (warmup)
                           77kg x 10
                           84kg x 8
                           91kg x 6

One Arm Dumbell Rows - 50kg x 10 x 4

Barbell Bent over Rows (negative grip) - 60kg x 12 (warmup)
                                                                80kg x 8 x 4

Barbell Shrugs - 130kg x 12 x 2
                          140kg x 10 x 2

Didnt go as heavy on deads today. Didnt feel as strong but still good solid lifts. Would of liked a little more volume but time was against me.
                           

Exam day today. Up early again, think al need a day soon to catch up on some sleep. Think it went well. Written papers were ok. Think I got through the nutrition exam ok but we shall see.

Had my practicle assessment as well which I passed so alls good.

Food was ok nothing bad apart from a subway lol but everything else was ok probably need to eat more. Anyhoo another week ahead!!

Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?

Nick_Miramo


Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?

Good to here from you Nick. Thanks very much. Its going really well because weight is staying lean at 86kg and probs no more than 8-10weeks out from a show.

Yea subway havent had one in months and just had that want lol.

Great to here from a fellow natural. Well I dont want to blow up so keeping it around the 86-87kg is the plan. May push past 90kg but must stay lean. Just enjoying the lighter leaner stonger me. Long may it continue.

Whay show you hoping to do? What weight class?

Really busy day today. Didnt stop from 7am until now. Managed to get a training session in short but really intense. Will post tomorrow what I did but I have a video of yesterdays Quad and Calve session. So enjoy.

Click for Video

Worked the early this morning so started at ripe time of 6am. Good day pretty busy, seem to pass super quick. Had a chest and bicep session afterwards with a friend from the gym. Good having a spotter!!  Got a video taken of the session so will try posting later on after my PT tonight.

Chest and Biceps:

Flat Bench Press - 70kg x 20 x 2 (warm up)
                             100kg x 11
                             110kg x 7
                             120kg x 3
                             80kg x 12

Dumbell Incline Press - 26kg x 12
                                     28kg x 10
                                     30kg x 7 x 2
(elbows lower than anterior delt for better stretch on Pec major)

Pec Dec Flys - 77kg x 12
                       84kg x 10
                       91kg x 7 x 2

Incline Barbell Press - 60kg x 12
                                   70kg x 10 x 3
(chest was shot at this point so lifts were quite light)

Barbell Curl - 30kg x 15
                     50kg x 8,7,6

Seated Dumbell Curl - 18kg x 20 (10 each arm) x 4
 
One arm Dumbell Preacher - 12kg x 10 x 3