Muscletalk Reporter @ the 2011 UKBFF British Championships

Big back day today. Working at 12 so put in a session at about 1030. Quite busy with Health MOT's, only 1 PT but tomorrow's chocka. Kept the deadlifts low and heavy to see how that effects the strength. Also aiming to use my straps as least as possible to help improve my grip. Felt it quite alot in my biceps. Usually would use them to stop this and focus on the lats but I wouldn't mind increasing grip strength.

Trained Back and Traps:

Deadlifts - 70kg x 10 (warm up)
                 110kg x 5 (warm up)
                 150kg x 5 (warm up)
                 170kg x 8
                 200kg x 4
                 210kg x 2   210kg x 1

Lat Pulldown - 63kg x 10 (warm up)
                       77kg x 10
                       84kg x 8
                       91kg x 6  91kg x 5

Barbell Row's - 60kg x 12 (warm up)
                        80kg x 8 x 4

MTS Front Pulldown - 90kg x 8 x 4
Superset
MTS Hammer Row - 70kg x 8 x 4

Barbell Shrugs - 110kg x 12
                          150kg x 10 x 4

Good session really intense but not too much volume so probably going to look for another plan of attack with my workouts and go for a higher volume.

         

                

Great session today. Trained with couple of good friends from the gym so intensity was throught the roof.  I usually train alone but having someone there to push me was a breathe of fresh air!! Probably going to work my routine out so I can train down at results with Dean maybe once a week or at least a couple of times a month to keep things fresh.

Traing Legs -

Squats - 60kg x 10 x 2 (warm up)
              110kg x 8 (warm up)
              150kg x 8
              160kg x 4

Horizontal Leg Press - 79kg x 12 (warm up)
                                   115kg x 8
                                   124kg x 8
                                   133kg x 7

Walking Lunges - 20kg Dumbells 4 laps of the studio x 2
(absoulutely brutal)

Lying Leg Curl - 50kg x 12
                          60kg x 10
                          65kg x 8
                          70kg x 6

Smith Stiff Deadlifts - 45kg (a side) x 10 x 3

Standing Calve Raises - 115kg x 10 x 4

Thinking about changing my routine with legs not split into hams and quads. I have good hamstrings but unsure tbh but will have a look at some new routines.

Day off today so spent some of my hard earned 'millions (lol)' on myself. Havent been shopping for clothes etc for a while so thought I was definately in need of something new to aviod looking like a homeless wanderer. Probably going to pop down to the gym later for a stretch and to book a few clients in.

Feeling alittle stiff after yesterdays workout not suprising after how brutal it was. Havent felt like that for a while so may encourage Dean and others to get a training partner. It helps because I usually train alone and to have someone there pushing me full boar is great.

Back on it tomorrow, still looking for another workout plan but I will keep everyone posted when I do.

Are you going for anymore powerlifting?

James


Are you going for anymore powerlifting?

Well there's no more meet's near me and traveling any further than glasgow is abit of a hike!! I have qualified for the brits but its down in Dorset which isnt exactly the easiest place for me to get to so probably going to give it a miss.

There's a few guys around me competing this year (including one I'm helping) so its keeping me super motivated. I have also been training with a couple 'assisted' guys (they'll be reading and laughing at this) and keeping up well with there weights and reps. Which for me being a natural is a bit of a head filler lol.

May look at a review with you again. Weight hasnt moved really sitting around the 86 - 88kg mark but strength is increasing nicely. Conditions good with get some pics up for you to look at. As per the review al leave it to your call.

HAHA gordon yes laughing at your assisted guys comment but to be fair you held your own especially on legs we`ll see if its the same on chest and shoulders lol but yeah hell of a session for me also legs are burning today and yesterday so defo going to try and get a few sesisons a week training together.

Sickboy_2004


HAHA gordon yes laughing at your assisted guys comment but to be fair you held your own especially on legs we`ll see if its the same on chest and shoulders lol but yeah hell of a session for me also legs are burning today and yesterday so defo going to try and get a few sesisons a week training together.

Good to hear from you. Yea was a good session legs were feeling a little ripe on sunday thats for sure!!

Really early PT start this morning so my session was earlier than usual. Put in a good shift though. Food has been good the past few days. Eating pretty much everything and trying to adjust timings to help suit me the best I can. Work is really busy for me, which is excellant I just need to keep on top of everything to ensure my training doesn't suffer. Changed up my programme to a Jay Cutler Mass workout. Did this last year and really wuite liked it so going to follow that for a little bit. Higher volume and shortening the rest periods to shake it up. It seems to be working because I haven't felt my triceps like this for a while.

Trained Quads and Abs:

Leg Extension - 20kg x 20 x 3 (light)
Horizontal Leg Press - 110kg x 12 x 4
Squats - 140kg x 6 x 4
Walking Lunges - 22kg x 16 (8) x 3
Leg Extension - 40kg x 10 x 4 (heavy)

5kg Medicine Ball Crunches
Superset
Swiss Ball Plank

Swiss Ball Leg Raises
Jacknife

Quads were hammered today and feeling pretty wiped sitting typing this but onto another day tomorrow training back.

Hi mate I saw the vid of your powerlifting meet in the other section but keep forgetting to comment.
You did a great job; buried the squat, looked solid on the bench and then 220-ed the d/lift (-which I have to hate you for as I am desperate for a 220).
Bit more to come in the finals I reckon

jedi


Hi mate I saw the vid of your powerlifting meet in the other section but keep forgetting to comment.
You did a great job; buried the squat, looked solid on the bench and then 220-ed the d/lift (-which I have to hate you for as I am desperate for a 220).
Bit more to come in the finals I reckon

Thanks Jedi. It was a good day out and enjoyed the experiance. The competition helps when you want a PB. Everyone there egging you on its great.

Dont think I'm gonna go down to the Brits. Its in dorset and a pretty big hike from Aberdeen. If it was a little closer, maybe north england I would go.

Thanks for the support.

Taking the day off training today. Yesterday's training was good. Headed down to RGU to use there really good lifting platforms. My normal gym does have rubberised floors so when your doing a 200kg deadlift it makes abit of a noise on a concrete floor. Decided to have ago at 3inch deadlifts.

Also bumped into a couple of people who I havent seen for a while and a few comments of 'your looking much bigger' which was great. I have noticed a good differance over the past few months so hopefully it keeps going. Should be on target for a 4-6kg gain for next year.

Trained Back:

Lat Pulldown - 70kg x 10 x 3

3inch Deadlifts - 150kg x 12
                          180kg x 10
                          200kg x 8
                          220kg x 4 x 2

One arm Dumbell Row - 45kg x 12 x 4
(only went up to 45s so pretty easy)

V-Bar Pulldown - 70kg x 8 x 3
Bent Over Rows - 90kg x 8 x 3
Hyper Extensions - BW x 12 x 3
Wide Bar Seated Row - 40kg x 12 x 3

Didn't click you had a journal here.

Good work on the meet again!

Have your checked for any GBPF meets in your area?

Your right in that travelling down to the BDFPA Britis is a major pain from you perspective. My opinion is that Brits champs should allwasy be held in Midlands at least. Still far for you (lets face it you the most northern city in the UK right?) bit at least somewhat more central to all. You will often find this is the case and has been with BDFPA and GBPF for the last few years.

iaink


Didn't click you had a journal here.

Good work on the meet again!

Have your checked for any GBPF meets in your area?

Your right in that travelling down to the BDFPA Britis is a major pain from you perspective. My opinion is that Brits champs should allwasy be held in Midlands at least. Still far for you (lets face it you the most northern city in the UK right?) bit at least somewhat more central to all. You will often find this is the case and has been with BDFPA and GBPF for the last few years.

Thanks Ian. Really enjoyed it. I've had look for any near me but couldnt see any on the GBPF. I agree that it should be midlands but the BNBF (bodybuilding naturals) British is in Glasgow so I cant complain there!!

Fine day in the North East of Scotland. Working early with a PT at 7am so up at the crack of dawn. Felt pretty tired most of the day but eating was grand apart from forgetting to take my chicken with me. Silly me!! Apart from that a good day. Follow my new programme today. More excercises less rest but less sets per excercise. Good variety.

Trained Chest and Biceps:

Incline Smith Press - 35kg a side x 10 x 5
Flat Dumbell Press - 42kg x 8 x 3
Incline Dumbell Fly's - 22kg x 10 x 3
Cable Flys - 25kg x 12 x 3
Machine Chest Press - 101kg x 8 x 3

Barbell Curls - 30kg x 15 x 5
Seated Dumbell Curls - 12kg x 12 x 4
EZ Bar Preacher Curls - 10kg a side x 12 x 3

Wanted to finish with stretching but no time. Really starting to feel tight around the legs and upper body so really going to get a good stretch in tomorrow with Hams and Calves.

Morning PT so trained afterwards. Good session gym was quite busy for a saturday morning!!  Trained some Hams and Calves. Not always my favourite workout but my hams are probably one of my strongest body parts. Not too much volume stil feeling pretty tired so going to get a full sleep tonight!

Trained Hamstrings, Calves and Abs:

Lying Leg Curl - 40kg x 12 (warm up)
                          55kg x 10
                          60kg x 9
                          65kg x 7
                          70kg x 6

Stiff Legged Deadlifts - 100kg x 10 x 4
Leg Press (feet high and wide) x 160 x 12 x 4

Standing Calve Raises - 105kg x 12 x 4
Smith Seated Calve Raises - 55kg x 15 x 4
Seated Calve Press 91kg x 15 x 3

Nice comfy day off. Went shopping for some clothes and had lunch out at Frankie and Benny's. Pretty much a cheat weekend tbh. Had a pizza yesterday and a lunch out this afternoon. Not great looking pretty full and flat today but its off season so not too fussed.

Going to be a busy week with lots of PT's and a 'not at all boring' Pool Plant Room Operators course. oh how I cant wait. May need to paint some fake eyes on my eye lids to look like I'm awake. Ssssshhhh dont tell my boss

Training with Lewis tomorrow afternoon so should be an intense workout.

Back in the gym yesterday, kicking off with some delts and biceps. Took lewis for a killer session. Putting him through his paces and showing what it takes!! He seemed to enjoy it. Really like training with a training partner when I can I get a good spot and pushes me. Helps as workouts are sometimes a little 'half assed' of late. Here's a video from yesterday's session:

Click to View



As for today I trained with Ben and went down to RGU gym for there excellent squat racks and a big plate loading leg press machine. Some heavy lifts today setting a new record on squats. They seem to have gone up which was great because they were pretty slow over the past few weeks. Finding that great intensitity I had last year before the Scottish.

Trained Quads, Calves and Abs:

Squats - 100kg x 10 (warm up)
              130kg x 10
              150kg x 6 PB!!!
              160kg x 4 x 2

Leg Press - 190kg x 10 (warm up)
                   230kg x 10
                   270kg x 8
                   300kg x 6
(weight not including sled)

Leg Extension - 60kg x 12 x 4

Barbell Lunges - 60kg x 16 (8) x 3

Leg Press Calve Extensions - 100kg x 15 x 4

Good couple of days. Currently on a pool plant room operator course at work which finished today. Part of what I need to do is to maintain and operate the pool plant room, 'exciting stuff'.  Finished the course nice and early today so managed a nice session at the gym, training chest and tri's.  Had a few PT's early and in the evening. Completed 23 this week which is a new record for me. Last month's sales figures where again another record broken. Really happy with the way things are going with my personal training, good to do something you genuinely enjoy day in day out.

Trained Chest and Tricep's:

Incline Barbell Press - 50kg x 20 x 2 (warm up)
                                   80kg x 12
                                   90kg x 8
                                   100kg x 4 x 2

Flat Dumbell Bench Press - 42kg x 8 x 4
Cable Fly's - 25kg (a side) x 15 x 4
Tricep Dips (chest emphasis) - BW x 20 x 4
Incline Dumbell Fly's - 20kg x 10 x 3

Tricep Blaster's - BW x 15 x 3
superset
Close Grip Chest Press - 56kg x 10 x 3
Skull Crushers - 15kg (a side) x 10 x 4
One Arm Cable Rope Extensions - 15kg x 12 x 3

Pretty quiet weekend with a couple of PT's yesterday morning and working the rest of the time. No nights out so really pretty boring. Most of my appointments never turned up yesterday. Trained to today so yesterday was a day off. Intensity was fine. My hamstrings are my plus point so put most of the effort into calves and abs.

Trained Hamstrings, Calves and Abs:

Lying Hamstring Curl - 35kg x 12 x 2 (warm up)
                                    55kg x 12
                                    60kg x 10
                                    65kg x 8
                                    70kg x 6

Smith Machine Stiff Leg Deadlifts - 80kg (a side) x 10 x 4
Seated Hamstring Curl - 70kg x 12 x 4

Leg Press Calve Press - 75kg x 20 x 4
Standing Calves Raise's 21's - 7x7x7 x 3
Smith Seated Calve Raise's 50kg (a side) x 15 x 4

SPONSOR ANNOUNCEMENT

New Extreme Nutrition Board Rep
 
Extreme Nutrition are pleased to welcome MT member Gogz87 to their team as their new board representative.
 
Gogz87 is a well known MT member, he is an active poster and bodybuilding competitor.
 
Gogz87 will be able to answer questions you may have about Extreme Nutrition's products, service and website.

http://www.extremenutrition.co.uk/