Muscletalk Reporter @ the 2011 UKBFF British Championships

Gogz87


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.

Sounds good :)
 
Will be ordering some new stuff when get paid lol. Have a good holiday
 

Back from holiday yesterday and back in the gym working along with some training. Great session with Ben today. Thought I would take the first week back easy but that turned out not to be what happened. Started with a good warm up and felt great!! Pushed things through today great stuff!!

Shoulder's and Traps:

Dumbell Shoulder Press - 32kg x 10
                                        34kg x 7
                                        37kg x 5 x 2 (drop set last set to 20s for 6)

Cable Face Pulls - 50kg x 15 x 3
superset
Upright Row - 55kg x 10 x 3

Seated Dumbell Lateral Raises - 16kg x 20
                                                   20kg x 12 x 3 (last set drop set to 10kg)

Barbell Military Press - 50kg, 40kg, 20kg (bar weight) - 10,10,10 x 3
tripple dropset

Barbell Shrugs - 150kg x 12
                          170kg x 8 x 2

Good session even with the fire alarm going off. Uploaded a video to my website: gordongreenhorn.com

Just PT’s today with a nice early one. A few spread out through the day so kept busy.

Trained early this morning.  A great back session. Havent deadlifted for about two months, worked up to 190kg for 4 which was ok but before that I was getting 215kg for 3. Should be able to push quickly back up to that. Finished up with a little abs. Really hot in the gym this morning great sweat on. A little annoying when it goes in your eye mid set but my training partner was laughing at me.

New videos at gordongreenhorn.com

Well I have now turned 23 years old. Birthday was good today, worked the early and had a few PT’s in the evening. Got some little things like a Richard Branson autobiography and some sweets. The usual. Went to see my dad in the afternoon. Had great news that he will be going home for the forseeable future which is simply amazing. Really chuffed to get things more on the road to nomality. Great to see the light at the end of the tunnel. The best birthday prezzie I could have recieved.

Its been a while since I posted on here, appologies. I've been updating my website alot and neglected here. The past few weeks have been good. Eating well, training hard realy enjoying things. Weights have been going up and up again which is great!! Managed to Bench 105kg for 3 on Incline. Really chuffed with that.

Had my wisdom teeth pulled out today. Probably not the best experiance I've had but needs must. Currently loving Ibuprofen.

Here's a link to my website for new vids www.gordongreenhorn.com.

Up early as usual today. Had a 7am PT and then a few appointments spaced out through the day. One of my clients today hit a new PB on Deadlifts, 140kg for 4 reps. Well done sir.

Trained in the afternoon on Quads, Calves and a little Abs. Really good, squats seem to be going up nicely. For a while it was stuck around the 150 mark but now I managed 165kg (ass to the grass) for 3 reps.

Squats - 100kg x 12
              150kg x 8
              160kg x 6
              165kg x 3

Leg Extension - 70kg x 15 x 4

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

Leg Press Calve Press - 35kg x 20 x 3
(one foot)

Smith Standing Calve Raises - 75kg x 15 x 3

Up early again today, 6.30am PT. Worked through to 7.30pm so quite a long day. Managed to train shoulders in the morning. Work wasnt that busy really put in more PT's and no other appointments.

Seated Shoulder Press - 32kg x 10
                                       34kg x 8
                                       36kg x 6 x 2
Cable Lateral Raises - 20kg x 10 x 4
Dumbell Rear Delt Fly's - 12kg x 15 x 3
superset
Cable Upright Row - 55kg x 3
Military Press - 60kg x 6 x 3
                        50kg x 10

Tricep Rope Pushowns - 40kg x 10 x 4
Overhead Dumbell Extensions - 32kg x 10 x 4
One arm cable pushdowns - 15kg x 12 x 3

Have to say, great vids on website! Looking strong too.

Thanks bud. Try to update as much as possible. hopefully get a 180kg squat for reps by the end of the year.

Weekend on for me so working hard. Morning was pretty quiet but the afternoon was pretty much non stop. PT's and then my Fitness for a Fiver. Its a local outdoor boot camp I've been running for the past few weeks. £5 for an hour, really great fun and getting good numbers.

Not training today but will put in a session tomorrow for hams and calves. Working unfortunately but not finishing too late then footie in the evening.

Working nearly all day with a small break in the morning to have '30 winks'. Managed to get a quick (under an hour) chest and bicep session in. Really good, high intensity. Was planning on changing my routine this week but havent got round to writing it up so will have to wait I think.

Chest and Biceps

Incline Smith Press - 35kg a side x 12
                                 40kg a side x 8 x 2
                                 35kg a side x 8

Flat Dumbell Bench Fly's - 20kg x 10 x 4

Cable High Fly's - 35kg a side x 12 x 4

Flat Dumbell Bench Press - 32kg x 10 x 4

Barbell Curls - 40kg x 10 x 3
Cable Curls - 20kg a side x 12 x 3
Cable Rope Hammer Curls - 45kg x 10 x 3

Good day. Weather was abit funky and really humid which added to the sweating in the gym today. Trained myself which is good sometimes so distractions just me, myself and the weights. I choose to train at another gym usually on back days as they have good lifting platforms and a dedicated cable row machine. Feeling good, size is improving and condition is still, I would say good. Last year bulked upto 96kg which was great but this year staying around 86kg-87kg. Abs are still showing strong and veins in the shoulders are starting to appear.

Chins - Warm up 10 x 3
Deadlifts - 150kg x 8
                 170kg x 9
                 190kg x 6
                 205kg x 4
                 210kg x 3
Lat Pulldown - 55kg x 12
                        65kg x 10
                        75kg x 8 x 2
Dumbell Row's - 40kg x 8 x 4
(both sides same time)
Seated Wide Bar Cable Rows - 80kg x 10 x 4
Shrugs - 150kg x 12 x 3

No training today, a much needed day of rest. Working pretty hard still, long day from dawn till dusk. Currently the gym I work in is having a million pound make over and at the moment the gym is abit of a building site. Not ideal but I suppose I'll work through it.

Yesterday was a short and sweet leg session. Early morning so nothing too heavy just good form and high intensity. Going to try and write up a new programme next week for myself aiming for a PUSH/PULL/LEGS x 2.

Saturday off so just a couple of PT's in the morning and then my Fitness for a Fiver outside at a local park in aberdeen. Just back from a great curry with the folks so quite a relaxing day.

Trained Shoulders yesterday. My Dumbell seated shoulder press is not one of my strongest movement so managed to move the reps upto 36kg for 6 which is definately improving. Want to get 40s and I would be happy.

Good old Monday's. Had a few PT session's planned for this morning however had a few cancelations so left my morning free for training. Working 12-8 so trained at about 10.30. A bit of Chest and Bicep's. Good session lots done apart from having to wait for the cable maching with 2 guys doing about 8sets of fly's.

Flat DB Bench Press - 42kg x 10
                                  46kg x 7
                                  50kg x 5
                                  40kg x 10
Incline Smith Press - 25kg (a side) x 12
                                 30kg x 10
                                 35kg x 8
                                 40kg x 5
Flat Dumbell Fly's - 24kg x 8 x 4
Cable Fly's - 40kg x 12 x 3

Preacher Curls - 12.5kg (a side) - 12 x 4
Seated Dumbell Curls - 20kg x 10 each arm
Cable Rope Hammer Curls - 50kg x 12 x 3

Day of PT's so not too much stress. The gym's getting a million pound upgrade so things are a little hectic so had to cancel some session's this afternoon due to a new floor being laid. Trained down at another gym which is handy to get away from my workplace. Set a new PB with Squats today. Thought I would go for a record, felt good and got a 170kg for 3 good low reps.

Squats - 100kg x 10 (warm up)
              130kg x 6 (warm up)
              150kg x 8
              160kg x 6
              170kg x 3 PB
Leg Extensions - 55kg x 15
                           70kg x 10
                           75kg x 10
                           80kg x 10 x 2
Leg Press - 270kg x 8
                   300kg 6 x 2
                   270kg 8
Barbell Lunges - 60kg x 16 x 2
                           

Other set of Wisdom teeth out today. A little better after a long nap. Pain killers are kicking in and the frozen mouth is starting to come back to me. No trainin yesterday or today but al be back tomorrow.

A few PT's this eveing hopefully I dont sound like a drunken numpty, I'm sure the extra strong pain killers from the dentist will help, num num.

Had a couple of days off the gym with training at work and loads of clients etc. Back to training yesterday with shoulders and some tri's. Time was abit short today so just chest and some stretching. Rotator cuff is giving me some jip. Not great!! I suspect its my Suprasinatus, across the clavicle. It just niggles really but not great, hopefully clears up soon.

Chest:

Flat Dumbell Bench Press - 42kg x 10
                                           46kg x 7
                                           50kg x 5 x 2
Hammer Strength Incline Press - 40kg (aside) x 10
                                                    45kg x 10
                                                    50kg x 7 x 2
Cable Flys - 40kg x 12 x 4
Incline Dumbell Fly's - 18kg x 12 x 4
(rotator cuff sore here so went quite light)

Legs, legs, legs. Still feeling pumped after my Quads and Calves. Really brutle session with one excercise being 48 rep walking lunges with 24kg dumbell's. Hit a nice PB on squats.

Squats - 2 warm up sets
              150kg x 7
              160kg x 5
              170kg x 3
              175kg x 2 PB
Leg Extension - 80kg x 12 x 4
Walking Lunges - 24kg - 48 steps x 2

One leg leg press calve press - 34kg x 20 x 4

Great day today with the weather hitting a good 18 degree's. I had one client in the morning and then my Fitness for a Fiver which I run every saturday morning in a local park. It's been going now for 6 weeks and averaging out 8 clients per session. Really good getting outside and seems to be popular so hoping next week for 10.

Training was really good today, later in the afternoon. Started off with deads, felt good but only really went upto 200kg. After did a little posing practice which was good. Looking alot thicker and bigger. Sitting at 86kg with my abs still through and a reasonable amount of vascularity. Really excited next year.

My aim to win Overal Natural Mr Scotland!!!