'ROAD TO PRO' My video diary leading up to the UKBFF British Finals, Oct 22-23rd 2011.

http://youtu.be/_lS3qNAl538
 
Session 1 - Chest, training at Sugars Gym in Leicester, UK. 12 weeks out.

For the past 4 months I have been working with a very knowledgable guy called Dennis Christopher aka Sugar - Britains/ Antiguas answer to Charles Glass. He is a 'detail' man, knows how to make the body become more 3D. Since working with him and employing his training methods I can honestly say he has helped transform my physique to one which is far more symetrical, 3D, Fuller muscle bellies with greater flexibilty. He is coaching various top guys in the UK such as Alvin Small etc..
Fantastic guy with a great deal of knowledge. Anyhow, i hope you enjoy the Diary as much as i do making it!
Keep tuned in for regular updates.
ONE LOVE,
Barny.

http://youtu.be/uethzkwkHXo

Session 2, Part 1 - Quads, Filmed my very own Gym, Phoenix Gymnasium, UK

http://youtu.be/dA_55jfzQbg

Session 2, Part 2 - Quads.

Interesting session there with lots of higher reps. Is this how you always train or do you alternate between heavier / lower reps and lighter / higher reps.
 
Awesome physique too, cracking back and freaky quads, especially the vastus medialis.

nice one Barny, will be a great journal to follow, glad to see you have decided to post a bit more on MT and get involved!
 
good stuff!

Cheers for the interest guys. I will keep this diary going right up till the show. Helps keep my motivation and focus if anything.
Hi Tuffy, in answer to your question mate. Yes at the moment i will go a month on higher reps and a few weeks on heavier poundages, lowering the reps to 6-8. Normally off season is 'mass building' time and in conjunction with my diet i will do about 5 months on the heavy compound stuff, then switch to 15+ reps for 5 months up to a show. This year though has been very different for me. My goal and focus is primarily to make my body far more bumpy (3D). My reps are mainly high and work volume is large too, focusing on fullest range of movements possible. I do touch back on heavy stuff though for a change once in a while. Since i have been working with Sugar, my physique has come alive. Very happy with the progress this year. As for legs though, through the years i have come to the conclusion that high volume high reps big weights work best for building quality quads.
Take care guys,
Barn.

I have found that higher reps are the key to quad development too and will be working at the 12-15 rep range on most exercises for them in the off season too. 
 
Look forward to the next instalment. 

Great to see the action on film and you have a very full top shape on you .
So all the best and keep the vids coming .
 
Daz

great journal,
 
how much do you drop weight when you move to higher reps? is it more for the squeeze and stretch or is the weight still heavy (for you) to be failing come the last few reps
 
thanks

great to see you here barny, you always bring a crazy level of conditioning.
 
last year you weighed in at the lighter side of the u100kg class, do expect to come in heavier this year?

branch


great journal,

how much do you drop weight when you move to higher reps? is it more for the squeeze and stretch or is the weight still heavy (for you) to be failing come the last few reps

thanks

Thanks Branch,
i assume not Mr Branch Warren though lol!
To be honest its hard to say, i would at guess think its about a 30-50% decrease in weight depending on movement performed and to what ROM. Last 4 sets out of the 5 on my high rep work is failiure reps at 15-20 reps.

Aaron Hallett


great to see you here barny, you always bring a crazy level of conditioning.

last year you weighed in at the lighter side of the u100kg class, do expect to come in heavier this year?

Hi Aaron mate,
Yep, time for me to get focused and having a diary with people looking in keeps me very motivated and not wanting to look daft lol! So its all about keeping EVERYTHING in order to avoid too much negative critisism, its a good way for me to stay 100% and fun too.
At the British last year i weighed a starved 93.6kg. At the BGP in March i weighed 98kg in same condition but a lot fuller however i had major gut issues due to various factors (now addressed). Anyhow, this year i aim to step on stage 100kg bang on!! 106kg at moment, so still got some work to do lol!

Good to see you on here Big Barny!!I'll be keeping an eye on you my friend!

BDP

Hi Aaron mate,
Yep, time for me to get focused and having a diary with people looking in keeps me very motivated and not wanting to look daft lol! So its all about keeping EVERYTHING in order to avoid too much negative critisism, its a good way for me to stay 100% and fun too.
At the British last year i weighed a starved 93.6kg. At the BGP in March i weighed 98kg in same condition but a lot fuller however i had major gut issues due to various factors (now addressed). Anyhow, this year i aim to step on stage 100kg bang on!! 106kg at moment, so still got some work to do lol!

 
I remember seeing you at the BGP, you were not as sharp as you were at the Brits and i did wonder if something happened in the run up.
A larger Barny! will be interesting to watch for sure.
 
All the best, will be checking in

Will keep an eye on this - if you can match last years condition (which was awesome!), but with an extra 7kg on you, you'll be laughing. Was so gutted for you when I saw the result last year!
 
Looking at the progress pics you put up last time around, you seemed to have a major drop in weight about 2 weeks out, wasn't this intentional, if you say you came in 'starved'?
 
Missed your class at the GP, but have got tickets for the finals, so will make sure to give you a good old cheer
 
What are those leg swings like for adding size? (lol, forgot the name of them!) - always intrigued me, but never used them, figured adductors got hit hard enough in squats/press?

Tony Barnes


Will keep an eye on this - if you can match last years condition (which was awesome!), but with an extra 7kg on you, you'll be laughing. Was so gutted for you when I saw the result last year!

Looking at the progress pics you put up last time around, you seemed to have a major drop in weight about 2 weeks out, wasn't this intentional, if you say you came in 'starved'?

Missed your class at the GP, but have got tickets for the finals, so will make sure to give you a good old cheer

What are those leg swings like for adding size? (lol, forgot the name of them!) - always intrigued me, but never used them, figured adductors got hit hard enough in squats/press?

Hi Tony,
Yep, the multi hip (inner/outer thigh thingy) will get used more often though not all the leg sessions leading up to the show. I find using it benefits in many ways. 1, takes out my hip and quad stabilizing muscles thus every movement after that requires a lot more quadricep involvement, basically a lot harder on quads when squats, lunges, press's are employed. 2, Give my leg much needed width plus helps develop my outer sweep which again needs work. 3, indirect positive benefit of the multi hip is that it will help strengthen hip, thigh for squats lunges. powerful strong hips help support heavy leg work.
Regards to condition, i have good knowledge or info that the judges are more in favour of full, well formed muscle bellies in balance over ultra ripped condition. However, my goal is to bring in the fullest package i can to date with amazing condition though not going mental trying to get razor ripped. I think as you have noted from my progress pics that when i go for the ultra ripped look, quality fullness is sacrificed in exchange for a few deeper cuts n veins. Not my main objective this year. Anyhow, so far so good lol!!

Interesting - my gym does have one of those hip machines, but its in the ladies only section!    Oh well!
 
Yeah, tough one on condition. I personally think that it is becoming to secondary a consideration for the judges, with size counting more and more each year. We've debated it at length on here, but I'd personally rather see guys up there looking peeled to the bone, than massive guys who are 3-4 weeks out...!!
 
Anyways, good luck with it, I've no doubt you'll be putting your heart & soul into it again

Hi there guys, girls,
Hope all is well with you lot!
Not filming tonight, not till next wednesday anyhow. Next to go up on Youtube and on here will be 'A day in the life, pre contest'. Prepping food, eating food, thinking about food lol...as well as cardio and general bollox!!
So just letting you in on my workout tonight (mainly because i am very ready to rest today as im feeling rough!) So posting this now will make me shift my foot into action!!
Wednesday- Traps, Back (entire).
 
CARDIO
Power walk with dogies 7am - 50mins
Power walk with dogies 1.30pm - 40mins
 
TRAPS
Seated db Shrugs 5 x 15
Behind back bb Shrugs 5 x 15
Front bb Shrugs 5 x 15
 
BACK
Bent Over bb Rowes 5 x 15
Lat Pulldowns 5 x 15
Seated Wide Rows 5 x 15
Bent Over Reverse Grip Rows (really deep stretch) 5 x 15
Narrow Grip Pulldowns (fullest range) 5 x 15
Low Pulley Row (fullest stretch, peak contraction) 5 x 15
T Bar Rows (deep stretch, contract fully to chest) 5 x 3031
 
That will screw me up big time!!
Thanks guys for baring witness so i dont cut corners and cheat lol!!

BDP

branch


great journal,

how much do you drop weight when you move to higher reps? is it more for the squeeze and stretch or is the weight still heavy (for you) to be failing come the last few reps

thanks

Thanks Branch,
i assume not Mr Branch Warren though lol!
To be honest its hard to say, i would at guess think its about a 30-50% decrease in weight depending on movement performed and to what ROM. Last 4 sets out of the 5 on my high rep work is failiure reps at 15-20 reps.

nah not branch warren, closest i come is his surname is my first name lol.. but never know in a decade or so lol.
 
thanks for the insight! you mention the ''swingy hip thingy'' helps outer quad development, is this the same as the seated abducter machines?
 
this is fastly becoming my goto thread when i log in very interesting reading and watching

Ha!! Cheers dude,
In order to kick my MACHINE into gear just had 3 x Hemo Rage (yuk!! minging!!), 2 x Geranium stem extract caps...The timer is set for 30 mins from now, gonna be wired to fuk!!..
Tick, Tick, Tick....BOOM!!
Forget sleeping tonight ha, Training comes top priority.
The adductor machine seated is similar but i find doesnt quite work the same, due to restricted movement plus odd angle. try using low pulley attachment?