Muscletalk Reporter @ the 2011 UKBFF British Championships

Well a fine day in the north east of Scotland. Weathers starting to pick up nicely!!  Working this morning. Completed another spin session towards my instructors course. Its really good for waking me up and to add cardio which just isnt getting done due to time and lack of sleep. So its doing good for me.

Had a PT this evening and desided to take them out to a local park called Duthie Park. Really good actually and then seemed to enjoy it. Fresh air a good beasting is always what the doctor ordered. Keeping it inventive by using kids play slides etc.

Trained shoulders and tri's with a couple friends. Hadnt seen one in a while so was good to see him and catch up. Managed nicely to get through all the excercises. Not too much nattering or mincing around. Straight to the point in my workouts!!

Trained Shoulders and Tricep's:

Lateral Raises 15kg x 12 x 3
superset
Military Press 60kg x 8 x 3

Rope Face Pulls 45kg x 15 x 3
superset
Upright Row 50kg x 10 x 3

Dumbell Shoulder Press 30kg x 10 x 3
                                      25kg x 8

Cable Lateral Raises 18kg x 10 x 4

Tricep Blasters BW x 15 x 3
superset
Close Grip Chest Press 55kg x 10 x 3

Ez Bar Skull Crushers 15kg (a side) x 8
                                   10kg (a side) x 12 x 2

Cable Rope One Arm Extensions 18kg x 8 x 3

Been a few days since I posted so here's an update. Working pretty hard last week. Packed in a good 60hrs with 22 being PT. The weekend I had a few saturday morning ones then the afternoon was spent watching the rubgy and enjoying a few drinks with friend. Recovered on sunday at an MMA show that was held locally. Interesting to watch, some fights were really good with the first lasting 32seconds.

As for training missed out on legs at the weekend. There growing pretty well and need to make sure they stay in line with everything. Below is a posing practice vid. Would like to here everyones feedback on bodyparts in need of improvement or tweaks. Any opionions would be grand.

Posing Practice

Trained Shoulders and Triceps:

Seated Lateral Raises - 16kg x 12 x 4
Military Press - 60kg x 8 x 4
Rope Face Pulls - 50kg x 12 x 4
superset
Upright Row - 55kg x 8 x 4
Cable Lateral Raises - 20kg x 10 x 4

Skull Crushers - 15kg (a side) x 12 x 4
Rope Pushdowns - 45kg x 15 x 4
Straight Bar Over Head Extensions - 35kg x 12 x 4

Working this morning with a another spin class practice. There was a huge puddle at the bottom of my bike lol. A couple of PT clients go to the class so need to show them how I do it. Finished up at 3pm and completed a PT then had a Hamstring and Calve workout.

Had an email review with James about current condition, goals and training. It was a good 'perk me up'. Keeping the mind focused on the target. I said I wanted a top 3-4 at the brits next year but James says go for gold and hes right. Why aim for second best. Last year I was really disappionted with my 4th but I know where I went wroung and al have my guns blazing!!

Trained Hamstrings and Calves:

Stiff Legged Deadlifts - 70kg x 12 (warm up)
                                     100kg x 10 x 4 (no straps so grip going)
Lying Leg Curl - 50kg x 12
                          55kg x 12
                          60kg x 10
                          65kg x 8

Horizontal Leg Press - 72kg x 12 x 4
(feet high and wide)

Standing Calve Raises - 98kg x 15 x 4
(really squeezing at the top)

Seated Smith Raises - 50kg (a side) x 15 x 4
Leg Press Calve Press - 89kg x 15 x 4

Finished off with some myofacial release (foam rolling) on the lower limbs and upper back.

looking in great shape buddy and great that your still practising posing in offseason will help loads when you decide to compete again. if any tweaks more chest thickness, do you thinking when doing front poses to have both legs flat on the floor not one in front showing quads, i cant deciede which looks better.

titch84


looking in great shape buddy and great that your still practising posing in offseason will help loads when you decide to compete again. if any tweaks more chest thickness, do you thinking when doing front poses to have both legs flat on the floor not one in front showing quads, i cant deciede which looks better.

Thanks bud. Yea spoke to James and that was exactly what he said. I think its one of those thats gonna take time for me to develope.

As for posing depends on your quad thickness and seperation. For the abs and thigh I like one in front to show detail. As for front double and lat spread and prefer to have wide stance to show X shape.

Past few days have been 6am starts so pretty wiped today, just had 40 winks. not ideal but means I will survive. Probably going to finish with 22hrs or so of PT on top of the 40hrs I do in th gym. Got the PT sales league table this week and I was second in the company which is great for regognication. Not bloody first though lol. Trained with a friend today. Legs. Felt a little twinge in the hamstring area, it might be my gracilis but maybe the musce around the bicep femoris.

Trained Quads and Calves:

Barbell Squats - 60kg x 8 (warm up)
                          100kg x 6
                          150kg x 6
                          155kg x 6
                          160kg x 4 x 2

Barbell Lunges - 50kg x 20 (10 each leg)
                           60kg x 16 x 2 (felt twinge so stopped)

Leg Press - 220kg x 8 x 4

Leg Extension - 55kg x 12 x 4

Leg Press Calve Press - 90kg x 15 x 4


                          

Changed things up today with a session down at Results gym. Its run by 2007 Master's Mr Universe, Graham Park. Great place been down a few times for posing practice. Some interesting and different pieces of equipment so was nice for a change. Pretty much trained everything this week so Dean (training partner) put together a shoulder and back session. Really good making as much noise as we want, playing loud music, awsome.

Not going to list all the excercises but will post a vid later on.

This weeks been a tuff week and I think that next week is pretty much going to be the same. My training was grand and food was all in. However sleep wasnt easy to come by with me getting about 5-6hrs a night. Not enough!!! I need a decent 8hrs to keep things ticking nicely. Reducing my contracted hours at the gym so I can manage my time alot better.

Looking forward to next week with a change up of routine. Going to do HST (Hypertrophy Specfic Training) for 6 weeks. I wanted the change because everyone goes for split body part, high volume routines and this is basically whole body 3 times a week. I will be adding some steady state cardio in the other 2 days to keep me lean.

After posing at the gym I was chuffed. Condition is better than last week. Filled out more with good cuts in my legs. Next year I will be bringing a great new package to the stage. Look out for me in the middle weights at the Scottish.

Todays Session - CLICK

Good weekend, nice and relaxing catching up on sleep etc. Sorted out an ungrade for my phone. Went and got myself an iPhone. Shes a lovely thing haha. Really good playing around with it and annoying the girlfriend showing her its ace applications.

Today was going to be the start of my new routine but had some cancellations with PT's this morning so will start next week maybe. I'm away to a FitPro convention to learn a few new bits and pieces so really looking forward to that.

hi mate,  looking good, still nice and lean for off season, and nicely balanced, maybe a bit more upper chest needed, as it looks a bit flat in some poses, but other than that looking very balanced!

dazc


hi mate,  looking good, still nice and lean for off season, and nicely balanced, maybe a bit more upper chest needed, as it looks a bit flat in some poses, but other than that looking very balanced!

Thanks Daz. Yea it was the day after the longest drinking session I have had in about a year do not too bad I suppose. Practiced a little more last weekend and looked alot fuller. My pale scottish skin doesnt help lol. Appreciate the feedback thanks.

Bit of a strange one today. Thought I was on a 7-3 shift but I had a phone call at 6.20am to day I was late and was on a 6-2 shift. So food wasnt great because I had to rush into work. Not very much food not that bad so I will make up for it tomorrow. I've had 6 cancellations for PT in 2 days which isnt great so not really able to organise myself well enough to get a gym session sorted today so had a nap instead.

Back on it tomorrow though!!!

Working hard as per usual. Got the PT session delivered for the month today and I've put in 83 this month. That shoule make me win the top PT for March in the North and Scotland Clubs which is great. A good bit of recognition.  Putting in some long shifts as well. Managed to squeeze in a good chest and biceps session in between my shifts.

Tomorrow another early one for me and another busy day as per usual. Hopefully I can put in a gym session for myself!!

Chest and Biceps:

Incline Barbell Bench Press - 80kg x 12
                                              90kg x 10
                                              100kg x 4

Pec Dec - 77kg x 8 x 4
Incline Dumbell Fly's - 20kg x 10 x 4
Machine Chest Press - 91kg x 8 x 4

Barbell Curls - 40kg x 10 x 4
Incline Dumbell Curls - 12kg (each arm) x 12 x 4
Rope Hammer Curls - 45kg x 12 x 4

Only one PT this morning which was grand. Took my brother for a session. Worked him hard lol. He did well though. Think hes going to make it a regular thing. We did one last week so will be good and maybe one day get him on stage. Not sure if he would be up for the fake tan though.

Trained later in the afternoon. Abit of shoulders. Session was good but aware of the time. Needed to be a quick one which seemed to not help with intensity. Will make sure I have music next time this really helps. Got a new iPhone last weekend so have been playing with that. A great purchase!!

This weeks been pretty good. Delivered 83 PT sessions in March which is a regional record for the company so looks like al be getting a prize. Good to get recognition. Planning on getting something called a TRX to help give even more variation and intensity to my PT session cant wait for it to arrive.

Trained Shoulders and Triceps:

Military Press - 50kg x 10 (warm up)
                        60kg x 10
                        65kg x 8
                        70kg x 5

Seated Lateral Raises - 18kg x 14 x 4

Rope Face Pulls - 40kg x 15 x 3
superset
Cable Upright Rows - 55kg x 8 x 3

Dumbell Shoulder Press - 30kg x 10 x 4

Cable Straight Bar Pushdowns - 95kg x 8 x 4
One Are Rope Extensions - 15kg x 10 x 3
Close Grip Chest Press - 84kg x 8 x 3

Week off this week from training. My contracted hours have also dropped so Tuesdays off now.

Decided that I would set up my own personal blog website with updates, training videos etc. I will still post here. Below is a link drop by and leave a comment:

www.gordongreenhorn.com

Blog's good! I amended the link as it wasn't working

Thanks James appriciate that.  I will still be posting here regularly. Just back from a fitpro convention which I will be posting my notes up from the likes of Charles Polquin and Peter Twist.

Good day today put in another monster shift with a 7am PT then a lifeguard course then some more PT, oh yea. NPLQ was really tuff. Haven’t swam in about two and half years so this was extremely interesting. When I last swam I think I was about 70kg now I weigh 87kg so a fair bit heavier. Gave it my all though, alot harder than I expected.
Tomorrow we have our regional wellbeing manager up to congratulate us in our achievment at meeting target and me winning the North PT. Didn’t train today for the obvious reasons so tomorrow it will be. Got my TRX as well so tomorrow with time will be putting together my notes from the trip and some videos I hope.

Early start this morning. Really busy with Health MOT’s and personal training. Yesterday was my longest day yet, 6.30am to 10pm, 15 and a hald solid hours. I must be mad. Today was a little shorted only about 12hrs so abit better. With all the hours still managed to fit in a training session for myself. Trained chest and did some flat bench is I havent done for a while but managed to niggle a little shoulder injury. I felt super tired trying heavy sets so probably wouldnt of helped. Throw in some Biceps as well which was good. Not really keen on training some muscle groups like Biceps, find them quite boring to be honest but march on.

Trained Chest and Biceps:
Flat Bench Press – 60kg x 20 x 2 (warm up)
100kg x 10
110kg x 8 x 2 (felt really heavy)
Incline Dumbell Flyx’s – 24kg x 10 x 4
Pec Dec Fly’s – 77kg x 8 x 4
Incline Dumbell Press – 28kg x 8 x 4
Barbell Biceps Curls – 40kg x 10
50kg x 6 x 3
Swiss Ball Strict Bicep Curls – 12kg x 12 x 4
Cable Rope Hammer Curls – 35kg x 15 x 3

Finished off with some stretching as well. Helps alot with movement and I think things are getting that bit better!!

A nice relaxing Sunday off. Woke up at a respectable 10am so a good lie in for me. Went to the gym with a friend and trained some back. Down at RGU today which is great for its lifting platforms. Worked my way upto 200kg for 5 maybe could have gone heavier but was early in the day so kept it conservitive. The rest of the workout was good with us both in and out within the hour.

Looking forward to next week. Busy week but off Tuesday,Wednesday, Thursday and working the weekend. National Poll Lifeguard course tomorrow and Friday woopee another Rhino in the pool lol.

Check out my website for new video's and review's:

www.gordongreenhorn.com