Muscletalk Reporter @ the 2011 UKBFF British Championships

Yesterday the start of my week off. Really good but felt abit weird not having a gym sesssion. Got a new plan from James so carcked on with that today. Feeling abit hungry.

I'm following a lean bulk which will be different for me as usually I gain a decent amount then drop the weight down a little so we shall see how this goes. I will be including 3-4 45minute stready state cardio sessions each week before breakfast.

Looking forward to getting back to things next week!!!

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Working the late shift today from 2-10. Pretty busy, lots of PT's and health MOT's so time went pretty quick.

Another day off. Itching to get back to it. Sticking to a tight diet now after a review with James. Feeling pretty hungry but I was eating quite alot.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Pretty comfy shift at work today, nothing too taxing. Had a couple of PT's and a handful of health MOT'S.

Not much else to report just really looking forward to getting back into the swing of things.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Another damp and dreary day in the north east of scotland. Pretty much sweet fanny adams happening today. Doing some much needed revision for a nutrition exam I have on the 31st of this month. I may have to pick Jame's brain on one or two things.

Looking forward to a new week next week.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Another day off work. Loving having weekends off. Still dont quite know what do with myself but keeping busy studying and food shopping. Not much going on again today. I have 5 a-side footie match tonight. Playing in goals, should be good as the rain and snow have stopped.

Was watching one of Kai Greenes Vblogs on muscular development and he had some really interesting points. He was talking about the hard work he puts in and dealing with critcisims of what he does. How he is following his dream and others simply do what they have to and not what they want.

Other points he made were about how the gym makes him feel. I kind of relate to this. The gym to me is a place where you can either run 10km or bench 100kg or you cant. No matter how rich, poor, tall or small its one or the other. Its a place where nothing else matters and allows me to blank out and think about nothing else.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Back in the gym, I dont I love it!! So good to be back after a whole agonising week off. Really good session back to my usual self. Storming around making too much noise lol. Trained shoulders. Changed it up a little with a pre-exhaust of lateral raise before going into any pressing movements. Seem to really do the trick.

Trained Delts and Triceps:

Lateral Raises - 14kg x 15 x 4

Smith Machine Shoulder Press - 50kg x 10
                                                   60kg x 10
                                                   70kg x 4 x 2 (drop to 50kg x 6)

Cable Rear Delt Flys (Bent Over) - 15kg x 12 x 2
                                                      20kg x 8 x 2

Giant Set (3 sets)
DB Shoulder Press - 28kg x 14
Upright row - 60kg x 10
Barbell Front Raises - 40kg x 10

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Couldn't beleive it. Woke up 7am walked to the gym and completed my morning cardio. Never thought I would do it in the offseason but all the hard work now will pay off in 2011.

Its about a 10minutes walk there and back to the gym so completed 40minutes. Walking at 6.3km/h with a 5.0 incline.

Really good sweat on. Felt good, liberating.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Working at 12 so got to the gym for weights at 10.30. Really good session. Was planning to have a workout with a friend so chest and biceps where on the cards. However he didnt show and I would of trained Hamstrings because of the delt training yesterday but just stuck with it. Abit more dumbell and incline work. I feel that my middle to lower pec is pretty well developed and hitting my upper is more important to give a fuller look.

Trained Chest and Biceps:

Incline DB Press - 30kg x 12
                             32kg x 12
                             36kg x 8
                             38kg x 6

Tricep Dips - BW + 30kg x 7 x 4
(leaning forward)

Incline DB Fly's - 20kg x 12
                           22kg x 10 x 3

Cable Fly's - 35kg (each arm) x 12
(movement Down and Up)

Cable Ez Bar Curls - 60kg x 12
                                 70kg x 10
                                 80kg x 8
                                 85kg x 6

Seated DB Curls - 18kg x 20 (10 each arm)
                             22kg x 16 (8 each arm) x 3

Incline Bench Concentration Curls - 12kg x 10 x 3
(one arm at a time)

I have also been using foam rolls for self sports massages, mostly on the legs and upper back. Really painfull but excellant.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Sorry for not posting yesterday. Perfect day of eating and training. Great to be back training intensity.

Trained Quads and Calves:

Squats - 60kg x 12 x 2 (warm up)
              100kg x 12 (warm up)
              120kg x 12
              130kg x 10
              140kg x 8
              150kg x 5

Leg Extension - 35kg x 15 x 4

Horizontal Leg Press - 97kg x 10
                                    104kg x 8
                                    111kg x 8
                                    118kg x 6

Leg Press Calve Raises - 79kg x 25 x 4

Standing Calve Raises - 79kg x (7 x 7 x 7) x 3

Day odd today. Was planning on doing cardio but picked up PT so no time unfortunately. Again a good few tonight from 6pm to 9pm. Training with a friend tomorrow for some big back training cant wait.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

A great day today. One of those 'I got that feeling'. Weights lifted were ace, felt great. Heres a video of todays workout. Missing the Cable seated row however I pulled a PB on Deadlifts 210kg for 2 reps.

Click for Video

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day off yesterday. Was hoping to do more but seemed to never get round to much. Had 3 PT's in the morning and then took my brother for a workout which was cool. Then headed out for a meal with the parents, bro and his new gf which was cool. Starter was excellant, main course not bad and dessert lovely lol. Cant beat cheesecake, love it!!

Today trained in the afternoon. Had a solid 10hrs sleep which I think I needed after some early starts the past few days. Hamstrings, calves, forearms and abs were on the agenda today.

Stiff Legged Deads - 60kg x 15
                                 80kg x 15
                                 90kg x 12
                                 100kf x 10

Lying Leg Curl - 40kg x 12
                          45kg x 12
                          50kg x 10 x 2
(One leg on eccentric movement, negative)

Leg Press - 172kg x 12 x 4
(feet high and wide)

Standing Calve Raises - 79kg x (7,7,7) x 4
(feet out, middle, inner)

Leg Press Calve Press - 115kg x 20 x 4
(bent knee for soleus emphasis)

Reverse Curls - 45kg x 15 x 3
Ez Bar Wrist Curls - 15kg x 10 x 3
(superset with under hand chin ups)

Swiss Ball Crunches x 15 x 3
10kg Plate Twist Extension x 10 x 3
Swiss Ball Leg Raises x 10 x 3

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Up early this morning for cardio. Only managed one last week, not from want but work caught me up. Early start again tomorrow so probably not another session until thursday. Might do some cardio tomorrow evening.

Session was great today. I'm loosing alittle weight couple kg but strength has rocketed!!  I remember the first gym I was at I wanted to bench the 22kg dumbells, then at my next gym the 32s but now, today for the first time I benched the 50s. Well chuffed!!!

Trained Chest and Biceps:

Flat Dumbell Bench Press - 22kg x 20
                                           32kg x 12
                                           42kg x 10
                                           46kg x 8
                                           50kg x 5 PB

Incline Smith Press - 20kg (a side) x 12
                                 30kg (a side) x 12
                                 35kg (a side) x 10 x 2 (drop set to 20kg a side)

Incline/Decline Fly's - 20kg/10kg x 12/8
(On decline round the world)

EZ Bar Cable Curls - 65kg x 12
                                 70kg x 10
                                 75kg x 8
                                 80kg x 6

Dumbell Curls - 16kg x 10 (each arm) x 4

Not as much volume as usual, only about 45mintues to get session complete but still a good one none the less.
                                       

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Hard work today. Started at 7am and just finished now. A full on shift today, 6 PT's plus a 8hr shift, hardcore. Gym was pretty early this morning. Not a great fan of training early but was needed due to timings etc. Food was great today with me being so busy trying to get things in was hard. Hopefully tomorrow will be better.

Trained Shoulder and Triceps:

Seated Lateral Raises - 14kg x 15
                                      16kg x 12 x 3

Barbell Seated Shoulder Press - 30kg x 20
                                                   60kg x 10
                                                   70kg x 6 x 3

Cable Lateral Raises - 20kg (each arm) x 10 x 4

Front Dumbell Raises - 14kg x 20 (10 each arm) x 4

Cable Rear Delt Flys - 10kg (each arm) x 15 x 3

EZ Bar Pushdowns - 65kg x 12
                                 90kg x 10
                                 95kg x 8
                                 100kg x 6 x 2

Tricep Blasters - BW x 10 x 3

Cable Rope Overhead Extensions - 35kg x 12 x 4

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Wow hectic past few days. Packing in  some serious hours at the gym with PT etc so been off training the past two days. Foods been fine maybe not enough in but all good stuff. Feeling pretty tired with early mornings and late nights but its worth it.

Had some really good success with one client who is from a PR agency and wanted to do a health and fitness 2 page spread in there magazine about me. Photoshoot is on tuesday so really looking forward to it. Hopefully get some pics up.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Another early startish. Couple of PTs with a gym session of my own today. Really good, high intensity and an extreme sweat on lol. Love getting the music on, lifting some heavy weights and totally focusing on pushing myself to the absoulute limit. The gym is the place where everything makes sense for me. Love it!!!

Trained Back and Traps:

Deadlifts - 60kg x 12 (warmup)
                 100kg x 12 (warmup)
                 160kg x 10
                 180kg x 7
                 190kg x 5 x 2

V-Bar Pulldown - 63kg x 12 (warmup)
                           77kg x 10
                           84kg x 8
                           91kg x 6

One Arm Dumbell Rows - 50kg x 10 x 4

Barbell Bent over Rows (negative grip) - 60kg x 12 (warmup)
                                                                80kg x 8 x 4

Barbell Shrugs - 130kg x 12 x 2
                          140kg x 10 x 2

Didnt go as heavy on deads today. Didnt feel as strong but still good solid lifts. Would of liked a little more volume but time was against me.
                           

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Exam day today. Up early again, think al need a day soon to catch up on some sleep. Think it went well. Written papers were ok. Think I got through the nutrition exam ok but we shall see.

Had my practicle assessment as well which I passed so alls good.

Food was ok nothing bad apart from a subway lol but everything else was ok probably need to eat more. Anyhoo another week ahead!!

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?



Nick_Miramo


Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?

Good to here from you Nick. Thanks very much. Its going really well because weight is staying lean at 86kg and probs no more than 8-10weeks out from a show.

Yea subway havent had one in months and just had that want lol.

Great to here from a fellow natural. Well I dont want to blow up so keeping it around the 86-87kg is the plan. May push past 90kg but must stay lean. Just enjoying the lighter leaner stonger me. Long may it continue.

Whay show you hoping to do? What weight class?

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Really busy day today. Didnt stop from 7am until now. Managed to get a training session in short but really intense. Will post tomorrow what I did but I have a video of yesterdays Quad and Calve session. So enjoy.

Click for Video

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Worked the early this morning so started at ripe time of 6am. Good day pretty busy, seem to pass super quick. Had a chest and bicep session afterwards with a friend from the gym. Good having a spotter!!  Got a video taken of the session so will try posting later on after my PT tonight.

Chest and Biceps:

Flat Bench Press - 70kg x 20 x 2 (warm up)
                             100kg x 11
                             110kg x 7
                             120kg x 3
                             80kg x 12

Dumbell Incline Press - 26kg x 12
                                     28kg x 10
                                     30kg x 7 x 2
(elbows lower than anterior delt for better stretch on Pec major)

Pec Dec Flys - 77kg x 12
                       84kg x 10
                       91kg x 7 x 2

Incline Barbell Press - 60kg x 12
                                   70kg x 10 x 3
(chest was shot at this point so lifts were quite light)

Barbell Curl - 30kg x 15
                     50kg x 8,7,6

Seated Dumbell Curl - 18kg x 20 (10 each arm) x 4
 
One arm Dumbell Preacher - 12kg x 10 x 3
         

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Gogz87

Nick_Miramo


Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?

Good to here from you Nick. Thanks very much. Its going really well because weight is staying lean at 86kg and probs no more than 8-10weeks out from a show.

Yea subway havent had one in months and just had that want lol.

Great to here from a fellow natural. Well I dont want to blow up so keeping it around the 86-87kg is the plan. May push past 90kg but must stay lean. Just enjoying the lighter leaner stonger me. Long may it continue.

Whay show you hoping to do? What weight class?

Not sure on the show as yet, probably something around mid year which will be the central.  I will finish a small bulk at the end of march and will be touching 18 stone!! so will be cutting a good two stone of that this year first before I fully assess where I am at and whats achievable next year.  I've only ever done a small experimental cut last year of a stone and a half so thats why I have left ages to try this out...should be interesting.
 
I'm doing a lean ish bulk simular to you and if you can continue to bulk with minimal fat like you are then happy days, cause the weights are definatly increasing... good luck, i'll keep a watch on this journal
 
 



Taking a day off training today. Repair and recuperate. Its been a super busy week again with not much sleep and sessions have been a little shorter than I usually like them. Back training was only ruffly 40minutes yesterday. All I need is a little more planning and al be fine.

Here's the chest workout I had on wednesday. Some good lifts. 120kg on th elast set felt pretty heavy. Usually I can get a good 5 but only really managed 3ish. Hopefully that will move up soon.

Click for Video

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Nice videos gordon, so you all set for some Legs tommorrow Will get you around 12pm today as i`ll be in for shoulders,

Sickboy_2004


Nice videos gordon, so you all set for some Legs tommorrow Will get you around 12pm today as i`ll be in for shoulders,

I think the question is will you be ready. Show you how the natural's train haha!!!!

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Training today with a couple friends from the gym. There both competing this year at the NABBA and UKBFF. Was good training with them, a little mish mash of legs and arms with some posing at the end. Kept up well as a 'natural' (had to get that one in). Here's some footage from training today:

Click for Video

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day off today so taking things easy. Past couple days eating hasnt been great, not enough in my big gob!! Just seem to be off the beat I suppose. Went shopping to asda as well. Stocking up with my chicken grilling right now.

Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Back in the gym today. technically a day off for me today as I'm working at the weekend but stil had a few PT's this evening. Trained in the afternoon with some shoulders and triceps. Good session, great sweat on with a decent intensity.

Shoulders and Triceps:

Seated Lateral Raises - 12kg x 20 (warm up)
                                      16kg x 12 x 4

Smith Shoulder Press - 20kg (a side) x 15
                                     30kg (a side) x 12
                                     35kg (a side x 6 x 2 tripple drop set to finish

Cable Upright Row - 60kg x 12 x 3
superset
Cable Rear Delt Flys - 15kg (each arm) x 12 x 3

Cable Lateral Raises - 15kg x 12 x 4

Pec Dec Rear Delt Flys - 43kg x 12 x 3

EZ Bar Pushdowns - 95kg x 10
                                 102kg x 8 x 3

Bench Dips (weighted) - 3 x 20kg plates x 12 x 2
                                       4 x 20kg plates x 10

Rope Overhead Extensions - 35kg x 12 x 3

Posted a few questions in the power and stregth category and received some excellant advices so really looking forward to it. Not really bothered about winning or anything but wouldnt mind qualifying for a british.

All I need is:  SQUAT - 167.5kg
                     BENCH - 115kg
                     DEADLIFT - 185kg

Should manage that but we shall see.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Gogz87


Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

That's interesting, I have also just recently been thinking about getting into powerlifting. The difference, however, is that you are strong, and I am not

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

CitizenKane

Gogz87


Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

That's interesting, I have also just recently been thinking about getting into powerlifting. The difference, however, is that you are strong, and I am not

Well get to work and build it up. I'm just going for the experiance tbh. Hoping for a british qualification but nothing more.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Had the day off today, woke up and just had that mmmm dont fancy it today feeling. Anyhoo had a chest session yesterday with a friend which was really good!! Some personal bests, well I say some one with me lifting the 50kg dumbells for 6 clean reps.

Been really busy with work so foods been in but not at the right timings and probably not enough. My weight hasnt shifted at all for about 3 weeks. Still sitting at the 86-87kg mark. However none the less strength is continually improving.

Chest and Biceps:

Flat Dumbell Press - 28kg x 20 (warm up)
                                32kg x 12 (warm up)
                                46kg x 10
                                48kg x 8
                                50kg x 6 PB!!!    
                                50kg x 4

Incline Bench Press - 60kg x 14
                                  80kg x 9
                                  90kg x 6 x 2

Incline Dumbell Fly's - 20kg x 12
                                   22kg x 12 x 3

Cable Fly's - 40kg x 12 x 4

Barbell Curls - 40kg x 10
                       50kg x 8 x 2
                       30kg x 12

Seated Dumbell Curls - 18kg x 24 (12 each arm) x 4

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Pretty crazy past couple of days. Work has been mad so food hasnt been great with timings and organisation etc. Took the two days off training as well. So well rested today. Working the morning 9-5 with this being my weekend on.

A wee training session with mainly practicing powerlifting lifts. Just went through deads, bench and squat making sure I can get the British qualifying totals. Also put in a mini back session as well.

Deadlift (unequipped, only belt, no chalk)
100kg x 10
150kg x 1
185kg x 1 x 2
200kg x 1 x 2

Bench Press (pausing at the bottom 2-3sec)
50kg x 10
100kg x 1 x 2
115kg x 1 x 2

Squat (hip joint lower than top of knee)
100kg x 8
140kg x 1 x 2
150kg x 1
165kg x 1

All good lifts. Had a spot and shouting commands. Not powerlifters but I explained what I needed them to do and I'm confident it was good so we shall see next Sunday. Really piped now. All I want is to be able to qualify for the brits.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Nice vids mate although the squatting one wasn't the best to judge depth, although the best thing would be to take a light-ish weight as your opener and bury it and then watch the others squatting to see what sort of height is being passed. One other tip I would give is to remember to wait for the "Rack!" command. I think that caused more failed lifts than anything at the meet I went to. Good luck with it and I look forward to seeing some footage.
Wish I could've managed to get into a comp. locally too and try and qualify for the British but the timetable was just hopeless

Excellent posing on the latest vid you make it look easy when my experience tells me it isn't

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

A few tips for you mate if you are still planning to do a powerlifting comp. i do hope you will take any criticism in the positive way it is indended.

Firstly, with your bench press, you must get into to habiot of touching the chest some of those in the vid were a good 2-3" off. Your head lifts up, you must keep it on the bench. Your feet are all over the place, they have to remain flat on the floor. In the comp you will be expected to get everything right, so its good to make a habit of doing them right now. You might find you cannot lift as much - don't worry about it. Nearer the comp, you will need to pratice a pause on the chest - the press when you are told to.
 
Your squats. Nothing wrong really with your technique, but you must get used to going lower.  And again, start and re-rack when told to do so.

Hope this helps.

Malc.

Formerly Known as Old Git


A few tips for you mate if you are still planning to do a powerlifting comp. i do hope you will take any criticism in the positive way it is indended.

Firstly, with your bench press, you must get into to habiot of touching the chest some of those in the vid were a good 2-3" off. Your head lifts up, you must keep it on the bench. Your feet are all over the place, they have to remain flat on the floor. In the comp you will be expected to get everything right, so its good to make a habit of doing them right now. You might find you cannot lift as much - don't worry about it. Nearer the comp, you will need to pratice a pause on the chest - the press when you are told to.
 
Your squats. Nothing wrong really with your technique, but you must get used to going lower.  And again, start and re-rack when told to do so.

Hope this helps.

Malc.

Hey really appreciate the feedback. I have totally focused on what I need to do as in terms of powerlifting rules. I have been practicing with religious technique and getting friends, training partners to should commands etc. Squats are ass to the floor low, pausing with bench and deadlift is as smooth as a babies bum.

Really looking forward to it with travel plans all organised.

Again thanks for the feedback.

jedi


Nice vids mate although the squatting one wasn't the best to judge depth, although the best thing would be to take a light-ish weight as your opener and bury it and then watch the others squatting to see what sort of height is being passed. One other tip I would give is to remember to wait for the "Rack!" command. I think that caused more failed lifts than anything at the meet I went to. Good luck with it and I look forward to seeing some footage.
Wish I could've managed to get into a comp. locally too and try and qualify for the British but the timetable was just hopeless

Excellent posing on the latest vid you make it look easy when my experience tells me it isn't

Your def right with the opening weight so will probs go for a 140-150kg squat, 100-110kg bench and a 185kg deadlift.

Will def weight for all instructions.

Haha posing is def not easy but I suppose I practise abit too much lol.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

I think SHATTERED is the right word. Really put the hours in at work this week so sleep was a little hard to find by. I've pretty much taken the week to rest up for comp on sunday. My leotard arrived with my new fancy belt on thurday. My belts ace!! Really splashed out and got a nice one, titan toroso.

Feeling a little tight in my lower body. Probably a little stress and hours I'm putting in so stretched off today. Had abit of a twinge in the left hamstring on wednesday but seems to have cleared up no troubles. More stretching tomorrow and a good feed.

The past few days have been pretty bad with food. Just not enough!!! Back on it next week me hopes. Better management and prep should help so I will get better next week.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Resting up good and proper today. Had a full Scottish breakfast the day, very nice!!!  Went shopping to asda and purchased my weeks worth of food. Probably could feed a small family of 4 lol. Couple of PT's in the afternoon so free all day. Al be doing some stretching before bed to keep lose for tomorrow. Really excited. Its gonna be a long drive about 3 and a half hours so leaving at 6.30. Weigh in is between 9 and 10.30 so hopfully arriving before 10am would be good.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Good to see some strength training.  This will help oyu in oyur long terms bodybuilding goals

James Collier
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Just back from my first powerlifting meet and glad to say things went very well!! 9 lifts with 9 white lights. Every lift clean as a cucumber.

My squats went as follows - 150kg, 167.5kg, 170kg
Deadlifts                             - 185kg, 210kg, 220kg
Bench Press                       - 100kg, 115kg, 125kg

I was playing it safe on the first few and even tbh on the last lifts not really knowing what to expect because I never lift one rep max.

Anyways I will post up a report of the day and with videos tomorrow.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Upish early this morning for a PT. Decided to take the day off from the gym to relax and get back into things tomorrow. Food was good getting back into things and being better prepared. Not really feeling sore after yesterday. Maybe a little tightness in the legs but all is good.

Looking ahead I think I'm going to keep thing really low on the main lifts, bench deadlift and squat. So going to work along the lower range of reps. Going no higher than 5 reps and sticking around the 1-3 range. More practise on techinque as well. Picked up a few hints and tips at the comp so looking forward to the next few weeks.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Busy few days, with a long one today. Started at 7am and just finished up now so pretty wiped. Had a good session in between all the working. Trained chest. Worked on flat bench strength style with really low reps and going more one rep max. Later in the day feeling a little twinge in my rotary cuff, possibly the infrasprinatous but its probably just a twinge. Al be right to warm up better next time. I always do a light jog for around 8minutes and then some warm up sets but think al do more before going heavy.

Trained Chest and Biceps:

Flat Barbell Bench Press - 60kg x 12 x 2 (warm up)
                                         100kg x 5 (powerlifting pause and press)
                                         125kg x 2
                                         130kg x 1 x 2 PB!!!!

Incline Dumbell Press - 30kg x 12    (incline at 60 degrees, dropping elbows)
                                     32kg x 10
                                     34kg x 8
                                     36kg x 6

Cable Flys - 20kg x 15 x 2
                   25kg x 10 x 2

Incline Smith Press - 30kg (aside) x 12
                                 35kg (aside) x 10
                                 40kg (aside) x 6 x 2

Cable EZ Bar Curls - 60kg x 12
                                 75kg x 8
                                 90kg x 6
                                 75kg x 8, 50kg x 7, 35kg x 8

Swiss Ball Dumbell Curls - 18kg x 10 x 4

Close Grip Chin Ups - BW x 6 x 4

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals