New to this so go easy on me.................

Hi all,
I train at Fitness First Waterlooville and they have just had a freeweights re-fit with some nice equipment added, unfortunately we have lost a few machine (no machine flye/rear delt machine, no specific calf machine among a couple others. but we got to make do.)
Am new to this BLOG/TROG stuff so please bear with me as i'm sure the reading of it will get more entertaining with practice, after all we all start somewhere.
I realize 10 days out from the biggest contest of the BNBF calendar is a little late to start blogging and i have missed documenting all the hard work I have put in so far but again, we have to start at some point.
Today was my penultimate 'proper' workout and it was chest/tris and calves.
Had a difficult day energy wise and waited until 7pm to train due to a tight schedule and a few bits cropping up that were unaccounted for, plus I came off of night shifts weds morn and only managed 1hours sleep that day due to another tight schedule and prior arrangements and appointments I couldn't break.
Anyway back to todays training - walked into the gym, earphones on hoody up so to avoid and contact and talk, i wanted to get in and out.realized i wasn't feeling particularly strong today so trained smart and went for the contraction squeeze and chased the 'pump'
first up - machine chest presses (seat low to hit upper pecs)2 warm ups of 20 reps1st 60kg x 152nd 60kg x 153rd 70kg x 124th 80kg x 10 (failure) -> 55kg x 10 (failure)
2nd Exercise machine chest presses (seat high to hit lower pecs)
1st 60kg x 152nd 70kg x 123rd 80kg x 8 (failure) -> 55kg x 6 (failure)
3rd exercise Cable x-overs (abnormally heavy stacks)
1 warmup 15kg x 251st 17.5 x 202nd 20 x 153rd 22.5 x 10 (failure) -> 8 x 12.5kg I(failure)
on to triceps
High Cable Rope ext:warmup: 20kg x30
1st 25kg x 202nd 27.5kg x 153rd 30kg x 12 (failure) -> 22.5kg x 6
Single arm overhead d'bell ext:
14kg x 1014kg x 1016kg x 7 (failure) -> 10kg x 7
Close Hand Pushups
@bodyweight2518 (failure)16(failure)
Calves:
Machine Leg Press Toe Presses:
warm up 80kg x 30
1st 120kg x 202nd 120kg x 18 (failure)3rd 120kg x 15 (failure)4th 120kg x 13 (failure)
Cardio:
20 mins Power Walk
Was 2nd bout of Cardio of the day. i performed a morning session Power Walk on an empty stomach @ 0600hrs.
As for my conditioning, always a little candid and secretive about this, but after obviously seeing myself and some feedback from some much respected and close friends and family. I brought it together and the other competitors better bring their A-Game :-)Feeling good about the next ten days.
Last session tomorrow and saved the best until last - LEGS!!!

good luck bud! will follow your run into the show for the last few days!

Hello mate, good to "see" you on here (it's Dawn). So looking forward to seeing what you're going to bring to the finals this year. I'll be able to tell from your face alone when I see how prominent those cheek bones are [;-)]. Enjoy your last week or so and see you in Glasgow x

Welcome to MT dude !
 
Good luck at the finals

Good luck with the run in mate, hope it goes well

Welcome! 
Wish I had done Chest and Tri's with you instead of Shoulders (my weakest and soul-destroying bodypart!) 
 
If you weren't candid, you'd be arrogant because it would sound something like this:
"Yeah, I look da bomb!"  

Thanks for the warm welcome guys.
Just sat watching the NZL v Tonga game, and waiting for Tonga to realise the game has started.
A Legs session will be coming up within the next hour, then posing practice and cardio.
Will post workout once it's all done (and I stop wanting to throw up :-p)

Thanks for the warm welcome guys.
Just sat watching the NZL v Tonga game, and waiting for Tonga to realise the game has started.
A Legs session will be coming up within the next hour, then posing practice and cardio.
Will post workout once it's all done (and I stop wanting to throw up :-p)

Afternoon,
Am writing this as i watch the remainder of the NZL v Tongo match of Sky+ sat in my new leather recliner.
Just had my sweet potato, chicken and broccoli. Eyeing up a coffee in a bit, but know time to document my last leg onslaught of earlier today.
 
Warm up on stationary bike for 5 mins to get the blood pumping a knees warm.
 
First up Leg Ext:
 
2 warms up of 30kg and 40 kg x 25 reps
1st 60kg x 15
2nd 70kg x 15
3rd 90kg x 15
4th 110kg x 10 (failure) -> 60kg x 10 (failure)
 
Machine Leg Presses; Single Leg:
60kg x 12
60kg x 12
70kg x12
80kg x 12
100kg x 8 + 3 forced
 
45degree levered leg presses:
210kg x 15
250kg x 15
300kg x 12
380kg x 8 + 3 forced
 
Seated Leg curls:
2 warm up 30kg x 15
60kg x 12
62.5kg x 12
65kg x 10
70kg x 8 (failure)
 
Lying Single Leg Cable Curls (improvised exercise as dont have a lying leg curl. Using adjustable height cable machine, ankle supports and an adjustable bench)
17kg x10
17kg x10 (failure)
14.5kg x7 (failure) 
 
D'Bell Stiff Legged deadlifts (used as a stretch)
50kg d'bells
3 sets x 10 reps
 
Adductors -> Abductors:
50kg x 15 -> 60kg x 15
55kg x 15 -> 65kg x 15
60kg x 15 -> 70kg x 15
 
Walking Lunges:
Empty bar weighing 3kg
100 steps - length, speed and foot position changed throughout
 
Last leg workout finished. Ended this off with a round of posing, practicing my 1/4 turns and mandatories, using all the advice given from earlier in the week and also a few weeks back. And then 30 mins of steady HR cardio on the x-trainer.
Unflavoured Whey Isolate and dextrose downed, sunbed for 8 mins then home :-)
 
And just like my legs Tonga were soundly thumped!!
 
Tomorrow and sunday purely cardio days with lower carbs than today (training days) and then the crucial last week starts.
 
 
 

Morning all,
 
Up and about earlier than yesterday.
went through my 1/4 turns and mandatories first thing whilst breakfast was cooking (oat pancakes and a choc mint peptide with ice - the latter of which i am currently still enjoying slowly for fear of 'brain freeze' and am watching phil heath train chest 9 days out on flexonline)
 
Today there isnt any weights to do as last session before deplete training was yesterdays legs as previously mentioned.
Cardio will come a little later (2 hours or so after first meal) and will try time that to watch the rugby at the same time (need to find the eng rugby top from the wash - or buy another one!)
Cardio will be to the tune of 30 mins on a x-trainer - nothing stupidly taxing as after seeing myself today i am happy and  just want to keep everything ticking over nicely.
More posing later and along Routine Practice also :-)
 
Well if you have taken the time to read this (or any other of my posts) then thank you  very much.
 
Have a good day
 
L

Nearly peak week time \o/

Buy another one 
And please post Phil link, you know I heart him...
Enjoy a nice restful day, ready for the hard stuff on Monday grrrr! 

Home from the gym cardio session. Ended up in David Lloyd after a late night text to a good buddy of mine who hooked me up.
Spent 30 mins on the stairmill (or The Gauntlet as I loving refer to it). Pace/Rotation was @ 90-100 steps/min that got the HR up quickly and kept it between 125-135 for the duration.
Started watching the England game and thoroughly unimpressed as went down early.
Luckily an old school friend (Liam Butt) who PT's there came over for a catch up and we spent the last 20 mins of my 30 talking.
Stepping off the machine 318 calories done and chatted for a bit longer.
Headed out the gym for home with a Vanilla Pro-Dessert in my grubby mits courtesy of Mr Butt, with a little advice on the best way to enjoy it :-D

Now sat in my recliner, chomping my way through and egg white and salmon omelette with sweet potato and and accompanyment of veg watching england finish strongly (hope I don't speak too soon).

Now to rest for the remainder of the day.

http://www.flexonline.com/news/olympia/gift-ready

(Phil Heath Link)

*Flick remains happy now watching link*
Vanilla Pro-dessert is indeed LUSH!  I like it mixed and left in the fridge...

ha ha!
glad you took my advice on starting a journo!!!!
 
good to see another top competitor here

Cant turn down good advice mate.
Lets hope i get as much luck out of it as you have.
And apologise if i waffle for the first week or so, but its like anything new, OVERKILL :-)
I am sure I'll calm down soon!

Morning all.
Back to work today so alarm was going off @ 0450 hrs - although I was already awake (nothing surprising there, although I had started to sleep better after adjusting from night shift stint back to "normality")
Had my oat pancake and 2 scoop choc-mint peptide with ice and a couple cups decaf coffee.

Todays agenda - apart from work. Radio on for the rugby to keep me company, and 30 mins cardio. The last session before the depletion phase!
All those weeks ago (14th march start date) this day seemed so far away. Feels like I've blinked and its in front of me.

Went through my 1/4's and mandatory poses before breakfast this morning and worked hard. Posing 'adjustments' suggested and implemented are now a lot more consistent, fluid and natural feeling (again a thank you to those who helped and hope I do you proud and remember them).

7 meals to get through today with number 2 coming up @ 0815hrs - already hungry for it (mentally not physically - just being greedy) cardio will be scheduled in between 5 and 6 around 1800 hrs when I finish work.

Will update later.
Hope you all have a productive day,

Regards

Hi and welcome just seen this waterlooville just up the road then i am down here in gosport
 

I still can't believe you started in March!!!! You nut nut.
 
Last 7 days dude, make every single one count I don't doubt for a second that you'd do anything else....
 
Have got my foghorn gob ready for Glasgow, the only problem is, once you hear me when you're onstage, you'll always be able to hear my annoyingly loud voice when you're judging in the future