Muscletalk Reporter @ the 2011 UKBFF British Championships

Off work today and only one PT. The first time since February since I have only had one PT in a day. Nice to have a good day to myself with no commitments etc. Today was looking at business plan for something in the very near future and organising a few things.

Trained later in the afternoon with some chest and triceps. Really good workout managed to hit a new record on the old flat DB bench press. Felt good with condition looking full and shoulders a little vascular which hasnt been there before.

Chest and Triceps:

Flat DB Bench Press - 42kg x 10
                                  46kg x 7
                                  50kg x 7 (last was a very little spot)
                                  50kg x 5
MTS Incline Press - 40kg a side x 10 x 4
Flat DB Fly's - 22kg x 10    
                      24kg x 8 x 3
Cable Fly's (high position on pully) - 40kg a side x 10 x 4

Skull Crushers - 15kg a side x 10 x 4
DB OH Press - 32kg x 10 x 4
Power Plate Dips - Med setting 45sec x 3
(cable machine was being used to though I would try this, big pump so maybe a good finisher for the muscle)

Another day off again which was grand. Couple of PT session's in the morn then a few in the morning. Quite enjoyed the time in the middle had a nap in the middle then had a good hams and calves session. Back felt alittle tight still after saturdays back session so stiff legged deads were ok nut not heavy.

Rotator cuff is giving me jip still. Not terrible but my range of movement is full circle. I believe it is my supraspinatus thats giving me bother. Was too bad on chest yesterday but today its a little sorer. Trying to put some heat rub on it most days or before bed. I have been icing after workouts to see how that goes. Maybe something that I can train through or I may need to take a couple of weeks off.

Another day off again which was grand. Couple of PT session's in the morn then a few in the morning. Quite enjoyed the time in the middle had a nap in the middle then had a good hams and calves session. Back felt alittle tight still after saturdays back session so stiff legged deads were ok nut not heavy.

Rotator cuff is giving me jip still. Not terrible but my range of movement is full circle. I believe it is my supraspinatus thats giving me bother. Was too bad on chest yesterday but today its a little sorer. Trying to put some heat rub on it most days or before bed. I have been icing after workouts to see how that goes. Maybe something that I can train through or I may need to take a couple of weeks off.

An early start again this morning with a PT at 6.30am and then working from 7am till 12. Not busy really in the afternoon so squeezed in a Quad and calve session. Usually squat with belt and heavier sets with some wraps. However last 2 sets just went with no belt or wraps. Worked up to 160kg for 6 reps. Didnt feel too energetic today so session was super intense but worked up a good pump.

On a training course tomorrow. About to become a spin instructor :-( not too kean but added reps points. Also signed up for Charles Poliquin PICP course in London in February so looking forward to that.

Shoulder training today. Hit a nice PB on Shoulder Press, really chuffed no spot a full 5 reps. Conditions looking good not getting smoother just keeping leanish. Sitting at about 11-12% bodyfat and no more than 8-10kg to loose for contest weight. Took a posing video, lighting was great but will post later for some critques.

Shoulders and Tri's:

DB Shoulder Press - 34kg x 10, 38kg x 7, 40kg x 5, 32kg x 10
DB Lateral Raises - 18kg x 10 x 4
Rear Delt DB Fly's - 12kg x 12 x 3
superset
Barbell Upright Row 35kg x 10 x 3
Military Press - 60kg x 10,8,8,8

Cable Rope Pushdowns - 45kg x 15, 60kg x 10 x 3
Straight Bar OH Extension - 40kg x 12 x 4
Triangle Push Ups - 16, 15

Trained Quads and Calves yesterday. Usually use straps and a belt when going heavy but decided to go without for abit and go higher reps. No less than 8reps nice and low. Will post vid later.

Quads and Calves Yesterday:

CLICK HERE

Just trained Hams, Calves and Abs. Not a great fan of this workout but get it done for the week. Managed to film some Posing practice yesterday here's the vid:


CLICK HERE

Let me know your thoughts. Light isnt great.

Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Great day off, no work, no PT's just an awsome workout down at a new gym in Aberdeen called Bodyworkx run by Paul Gibson and Graham Park. Trained in the morning with a friend. Put in some Chest and Biceps, theres some really good brand new equipment there. Really looking forward to doing legs with more toys than you can shake a leg at.

Looking to train down there more often. The selection is fantastic and well worth a visit. Here's a vid from today:

CLICK HERE

Gogz87

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Cheers bud :)
 
Erm.. whenever is good for you, personally for me I could come up next weekend if thats possible or let me know when is good for you?

MMA4life

Gogz87

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Cheers bud :)
 
Erm.. whenever is good for you, personally for me I could come up next weekend if thats possible or let me know when is good for you?

Im away on holiday on the 18th so when I'm back al give you a shout and we can organise a session.

Okee dokee sounds like a plan :).

Have a good holiday, bud and speak to ya soon

MMA4life

Loads of Pt's today so pretty busy but managed to squeeze in a great session at Bodyworkx gym here in Aberdeen. Really good equipment with one in particular. I can only describe its as the Branch Warren Plate loaded Row. Really good Back workout with a friend. Great pump and intensity, Ben helped push me through everything.

Got a new vid to post so will get it uploaded tomorrow. Here's a couple pics of my progress:

CLICK HERE

CLICK HERE

Hey bud, back is looking good.

Just realised your only 3 years older than and you look awesome.

Looking foreward to training with you, Im going to look week as H*** lol

MMA4life

Back from holiday. Really nice to have a break away from it all. Nice and sunny with nice beaches and all inclusive which I took full advantage of. I've come back probably 2-3kg heavier but I reckon that'll come off in the next 3-4weeks.

I've been thinking about the approach for the next 4 weeks. As of tomorrow I will be doing a PUSH/PULL routine with everyother day a workout so one on one off. Al give that ago for just over a month then move on to hypertrophy phase and then maximal strength but will post in the near future.

Back in the game today. On holiday one week the next matching my Deadlift record of 215kg for 3 reps. Really chuffed, even had guys coming and asking how much I was lifting. Probably from the noise I was making haha. Really enjoyed being back in the gym, a new found inspiration to train harder and work to my goal of Overal Natural Mr Scotland next year. I want nothing less now.

Andrew Chapell (hopefully thats how you spell his last name), 2 time Junior British Championship. I'm looking forward to training with him. Will be great to have someone the same age, passion for bodybuilding and ruffly the same lifting numbers.

Trained Back

Chin Ups - 2 x 10reps
Deadlifts - 60kg x 10, 100kg x 10, 140kg x 6, 160kg x 4, 190kg x 6, 205kg x 5,                          215kg x 3 PB
Prone Dumbell Bench Row - 32kg x 8 x 4
Lat Pulldown - 68kg x 12, 75kg x 10, 82kg x 8 x 2
Cable Row (5sec isometric hold) - 95kg x 12 x 3
superset
Rope Pulldowns - 28.75kg x 12 x 3


Video from just before I went on hols.

CLICK HERE

 hi mate . just had a we gander through your thread and i,ve got to say some awsome stuff there mate welldone .

stevenb


 hi mate . just had a we gander through your thread and i,ve got to say some awsome stuff there mate welldone .

Thanks very much bud.

Really good session down at Bodyworx gym in Aberdeen run by Mr Universe Graham Park and NAC Junior Mr Britian Paul Gibson. Trained Chest and Biceps with some good intensity. Not much time but managed to get everything in within the hour. Foods been great today nothing that shouldnt be there. Trying to get the condition back from where I was before the holiday. Doing all inclusive is good but I ate so much bloody food!!!

Video from todays Workout

CLICK HERE