Muscletalk Reporter @ the 2011 UKBFF British Championships

Really nice day in Aberdeen even with a doom cloud over head. A bit nippy but the sun was shining. Had three personal training sessions in the morning then a few in the evening which was great. Nice way to spread everything out. Trained in the afternoon shoulders and trceps. Great session. Bought some Gaspari Superpump 250 which is outstanding totally pumped and training like an animal. Lasted about an hour and then stretched at the end. Really enjoy the stretches and will post up my routine probably tomorrow if I can.
Shoulders and Triceps:
Military Press – 50kg x 10 (warm up), 55kg x 10 (warm up), 60kg x 8, 65kg x 6 x 2
Seated Dumbell Lateral Raises – 16kg x 12 x 4
Cable Rope Pulls – 45kg x 15 x 3
superset
Straight Bar Upright Rows – 55kg x 10 x 3
Dumbell Shoulder Press – 30kg x 10, 32kg x 8 x 3
Straight Bar Tricep Pushdowns – 95kg x 8 x 4
Rope One Arm Extensions – 15kg x 10 x 3
Close Grip Smith Machine Press – 30kg (a side) x 10 x 3

Good day with a couple of early morning PT’s. Was supposed to have my NPLQ (National Pool Lifeguard Qualification) however the assessor never showed so an early escape home. Not a bad thing I suppose. Planned to not train today because the assessment is pretty brutal. Squeezed in a cardio session. 45 minutes low intensity.

I took a video of my training on Saturday. Legs were on the cards, didnt have that much time so was a quick and effective session. Usually split legs up but last week was really busy for me so time was a hard thing to come by.

Check out my website for latest video's or join me on facebook.

http://www.gordongreenhorn.com

Maybe the best word to describe the past two days has to be tuff. I’ve worked over 30hrs and put in loads of PT. Its been 6am starts through to 9-10pm so pretty tired. Managed to fit in another HST workout which was great. Second day of the 15 rep stage. They seem easy but the weights go up over the next 4 other workouts going up to my 15 reps max. High rep squats are still really hard. Sweating like a horse!!

Tomorrow where going go-karting because we hit 206% of budget for PT so we have £250 to spend. Really looking forward to it as I’m Mr Competitive and cant do anything but win. Abit of kart rage is probably on the cards tomorrow. Well off to sleep for an early start tomorrow.

Kind of day off with only three PT’s in the morning and the rest of the day off. Trained myself and then went food shopping, a job in its self. Had some Superpump 250 before my workout so flying around like a man posessed!! Great workout with buckets of intensity. HST is going well, the squats are the hardest with 15 in total at the moment. Creeping ever nearer to the 100kg mark for next week, oucha boy.

Off Tuesdays so just PT all day. Managed to put in a good seven which was ace!!  Not up too early with one at 8.30am and then throughout the day. At half 9 I completed 45minutes steady state cadio. Walking up a hill at 6.3km/h. You wouldn’t think it would get you a sweat on but have ago and let me know.

HST training again today. I’ve had a funny sore head all day so it was abit hard to get revved up but battled through. Squats today where upto 100kg for 15reps which is really tuff. Hopefully going to do some cardio tomorrow to keep lean for the holiday in June.

cardio was at 7.0km/h today, looked like id been in the shower after 20 minutes lol. il let you know about my level2. everythings focused on 23rd of may just now! yeah buddy. good to see you having a more normal day mate :)

Up early with some morning PT’s then had a wee nap for about an hour when I got home. From the morning till about 5pm I pretty much just chilled out for the first time in a while. Felt really fresh with PT tonight. Probably needed a little rest so loved it. No training today but will be up for some cardio tomorrow morning trying to keep lean as I can.

Still have tooth ache but there is light at the end of the tunnel. One of my dentist clients kindly offered to have a look at my wisdom tooth. The verdict was abit of an infection easly cured by some anti-biotics so off to the chemist tomorrow. However not good news on possible removal of the devil teeth!! Not looking forward to that convo.

Anyway this week I have decided to go back to my split routine. I just couldn’t fit the very tight routine in to my hectic lifestyle. If I could be more flexable with the days on when I train it would be fine but I need to sometimes change things at last minute. However I would definately recommend anyone having ago it has some great research behind it and a really good work out.

Back to work today. Up early forn a couple of PT’s, great way to start the day. Had a Shoulder and Tricep workout the morning. Again really enjoyed it with a great sweat on and the music blaring. Last week was one of the best weeks I’ve had in ages with everything in on time and in time. No real cheats appart from a chinese  on Saturday night. Really nice.

I had an argument about what the definition of intelligence is. For me it doesn’t depend on your academic achievement or even subject matter but how good you are at your choosen field. However she was saying that you can only truely be thought of as intelligent if you are a doctor, lawyer etc. I would be interested to hear people’s views. I think David Beckham (even though he couldn’t add 2 and 2) his football ability makes him intelligent at football.

well being intelligent can apply very well to the context you ave put it in, that with a specific aspect or field someone can be very intelligent and knowledgeable about there given subject.

to say that someone in the field of medicine or teaching etc etc is intelligent - without a specific example - would be wrong. although they could be termed an intellectual seeing as that's a more broad term to brand someone if its based solely on academic achievement.

well thats how i see it......

PTday today with a little early one which gets me up and about. Well it did then decided for a 2hr nap but woke up and managed to get a few things done. The weather outside is incredible really nice, window open shirt off lazing around, this is the life.

No gym today dont have that feeling today so thought a day off would be good. Back to it tomorrow. Later on a few more clients then again up early tomorrow.

Still recovering from my late morning leg session. One of the first times I have felt properly sick training by myself. At one point I had to take a second and contemplate hurling in the bin, felt good. Started with some squats and working my way up from 130kg to 160kg for 4. Really deep using my belt and knee wraps. Probably could go for 170kg next week if I can get a good spot from someone. Moved onto some leg extensions. Usually I go pretty light with high reps. Over recent times I’ve found this to help get great detail in the rectus femoris but decided to change things up and go heavy. Working from 80kg upto 100kg for 8. Moved onto heavy lunges. This is brutal with 60kg on my back putting myself through 20+ reps. Quads shot to pieces followed by some hamstring work and a good  20 minute stretching session. Felt so good. Sipping my protein shake during my stretches now. This seems to work nicely rather than guzzling it down like I usually do.

Good Luck Lewis and Ben

Tomorrow will be a day where two young men discover what it will be like to step on a bodybuilding stage. They have dedicated there lives for one event taking place tomorrow at the SECC in Glasgow. After running the Baker Hughes 10K I’ll be heading down with my brother to watch them compete. Really excited for them and hope they go out there and achieve what they have set out to do.

Pics on my website:  gordongreenhorn.com

“Flying on a Jet Plane………….

……………… don’t know when I’ll be back again”.


This weeks been a busy week for me. Squeezing in as many PT sessions as possible alongside becoming a certified pool lifeguard. Tomorrow I fly to Poland for a well deserved two-week holiday. I’ve been looking forward to this for a wee while now. Heading to Warsaw first for a couple of days then up to Bialystok where I’ll be attending a wedding. This will be my third Polish doo. There quite an occasion and certainly one everyone should experience but beware if you’re not from Poland put your drinking hat on.

Training this weeks been great four days of split body part with legs together. Thats the second time I have arranged legs together and it’s quite frankly brutal!! Today had a cancellations so put together an all over body workout much a such like one of my PT session’s which was great for a change. Even put some cardio in there .

Have a good holiday

James


Have a good holiday

Thanks James. I'll certainly enjoy it!!

Just arrived in Augustow after staying a few nights in Warsaw. Really nice city even with ****ial rain for the second day. The hotel we were staying in was lovely. The room was ok but everything else was really nice. I’m telling you when I’m rich I’m getting a breakfast buffet every morning. Traveled around Warsaw seeing the sights and being asked question in Polish and literally looking blank at them then saying em NO. All in all a great start to the hols.

Now in Augustow is where I begin to eat my own weight in food everyday. Which isn’t great so I think if the weather is nice a wee run along the lakes will be a must. We have a night out tomorrow and probably the day after for the next few days until the wedding. Really hoping the weather holds out and we come home with a nice tan.

Hey bud

Training looks good and strong, keep up the good work :)

Ive been looking at getting some clothes of "Extreme Nutrition". What are they like?

hey,

Cheers bud. Hoping to come back after a good rest and destroy things again lol.

As for extreme clothes they supply me with a tacksuit for comps and t-shirts etc for the gym and they are all good quality. I've had my t-shirts for probably 2yrs now (would be nice to send me some new ones lol) and they havent shrunk at all, so no primark material. They also supply gasp and better bodies.

Hope that helps.