Road to NPA Holmfirth 2010

Tuesday 02/03/2010 Chest - Calves

Weight this morning was 11.6 stone, feeling a bit under the weather today, throat has been hurting a bit!

Todays session

Inclibe db press:
42.5kg: 7 reps, rest pause

did 11 reps last week so not to good today!! :-(

flat db press:
42.5kg: 8 reps, rest pause

Havent done this in a while so dont have anything to go back to.

Incline flys:
30kg: 12 reps, rest pause

good weight on flys so happy with this and happy with 12 reps

pe-dec: FST-7
50kg: 12 reps x 7 sets, 10 seconds rest in between

seated calve raise:
65kg: 22 reps, rest pause

5kg extra with same reps, so happy with this

Standing Calve raise: FST-7
50kg: 12 reps x 7 sets, 10 seconds between reps

20 minutes on stairmaster, by far the best cardio machine EVER

Helder07

jgtis


Nice 1 m8 good luck with your prep.  I am doing the Yokshire also, the novices as this only my second year of competing, last year i did the NPA heart of England!!

I am currently 11.4 and will be loosing around 1 lb per week and hope to come in shredded this time :)) this will be my fourth week dieting with 13 to go!!

Great stuff mate,
 
If you need any help just give me a SHOUT
 
Helder

 
Cheers, i really need to harden my legs up more this time but hopefully i can do it in the next 3 months. What weight do you normally compete at? I came in at 67.5 k last time and dopped down from around 12 stone, but this year i have stayed leaner around 11.6 so i am hoping i will be harder when i diet down!!

Good luck Helder, I am either looking at this one or NABBA NW to break my competion virginity.

jgtis

Helder07

jgtis


Nice 1 m8 good luck with your prep.  I am doing the Yokshire also, the novices as this only my second year of competing, last year i did the NPA heart of England!!

I am currently 11.4 and will be loosing around 1 lb per week and hope to come in shredded this time :)) this will be my fourth week dieting with 13 to go!!

Great stuff mate,
 
If you need any help just give me a SHOUT
 
Helder

 
Cheers, i really need to harden my legs up more this time but hopefully i can do it in the next 3 months. What weight do you normally compete at? I came in at 67.5 k last time and dopped down from around 12 stone, but this year i have stayed leaner around 11.6 so i am hoping i will be harder when i diet down!!

I was 67kg at the british last year so same as you mate.
 
Helder

hi mate.  prep is good. protein looks a little low though i would put your white fish up to 125g per meal to get another 100g over the day.... catch you down the gym and good luck im sure you will be in top shape......

rich.

Just been having a look at some of you pics from the british finals with you and Steve davies, fair play mate you looked fansastic!!

1972troy


hi mate.  prep is good. protein looks a little low though i would put your white fish up to 125g per meal to get another 100g over the day.... catch you down the gym and good luck im sure you will be in top shape......

rich.

Thanks Rich and thanks for the advise, always welcome.
 
See you down the gym ;-)
 
Helder

jgtis


Just been having a look at some of you pics from the british finals with you and Steve davies, fair play mate you looked fansastic!!

Hi mate thanks a lot, Steve is a top Champion and he deserves to be 2 times british champion.
 
Im looking forward to locking horns with him this year at some point!!
 
Helder

Thursday 04/03/2010 Hams and quads

Weight this morning 11.7 stones, still not feeling to well at the moment with soar throat and tight chest but slodier on and carried out my day as per normal.

Todays session was not bad, the gym got a few nice new bits of kit one of them being an ISO hack squat, very good machine which i used today.

Todays session:
Stiff Leg Deadlift:
140kg: 6 reps, rest pause

managed 10 reps last time but only 6 this time so a bit disapointing!!

Leg Curl FST-7
30kg: 13 reps x 4 sets, this got a bit heavy so i droped the weight for the next 3 sets to 20kg, all with 10 seconds rest in between

New Machine
Reverse ISO hack squat:
100kg: 9 reps, rest pause

Great deep squat, really felt it on the inner legs and glutes, loved it!!!

Deep Squats:
100kg: 11 reps, rest pause

I have changed the way im doing squats not, going all the way down with glutes touching calves holding it for a second at the bottom and exploding up.

Leg Extension FST-7
35kg: 12 reps x 7 sets, 10 seconds rest between sets.

20 minutes walk on treadmill

Wednesday 10/03/10 Quads - Hamstrings

Well after being ill for 5 days with flu i finally managed to get a full day of diet and training. weight this morning 11.8 stones, didnt really drop any weight as planned but hopefuly things should go smooth from now on!!

Trained legs today, really just going for the mind muscle connection, going slow on the negative holding for a second and exploding on the positive.

Started warming uo on the leg extension and then on the hack squat.

Hack squat
Working set: 100kg: 12 reps, all out set

Leg Press:
Working Set: 320kg: 8 reps, all out set

Leg Curl:
50kg: 7 reps, all out set
Drop Set:
40kg: 5 reps - 30kg: 5 reps - 20kg: 7 reps

Abs for 10 minutes and 20 minutes walk on treadmill

Friday 12/03/2010 Shoulders and tris

Todays Weight was 11.8 stones, feeling a lot better and back to my usual self.

Todays session was really good and had a great pump. After warming up i started off with Dumbell shoulder press:
32.5kg: 10 reps, all out set

Standing Dumbell side lateral:
15kg: 6 reps, all out set

bent over rear side lateral:
15kg: 13 reps, 3 rest pauses

Behind back side cable lateral raise:
15kg: 1st set: 6 reps
15kg: 2nd set: 6 reps

Straight bar tricep pull down:
75kg: 7 reps
Drope set
65kg: 5 reps - 55kg: 4 reps - 45kg: 6 reps

10 minutes abs and 20 minutes on cross trainer

Saturday 13/03/2010 Back - Biceps

Weight this morning was 11.8 stone, went to train in Coventry with Natural World Champion Mark Oaks and Ann Gardener, didnt right the work out down but had a great session.
We then headed to Nandos for a good meal :-)

Helder

Two cheat meals in a week Helder..steady on haha!!good to see you back to normal mate ;-0

Good to see you back Helder. Up to the 10 mark on the Yorkshire entries now, that's a good sign at this stage, and there will be at least one other Lightweight you'll be up against!

Monday 15/03/2010 chest  - Calves

Weight this morning 11.7 stones, 1 pound loss as planned so happy with that. Today had a new recruit training with me, is name is Ben 23 year old lad, very good phisique and his getting ready for mma fight for charity very soon.

We started off with dicline smith machine press:
80kg: 4 reps
80kg: 3 reps

Did few warm up sets on this and then on the last set i did a drop set.

Incline Dumbell Press:
32.5kg: 8 reps
35kg: 4 reps, drop set to 25kg and got another 6 reps out

Incline dumbell flys:
20kg: 10 reps
25kg: 8 reps

Seated Calve raise:
60kg: 8 reps
60kg: 6 reps, drop set to 40kg and then 20kg, lost count of the reps but the pump was crazyyyyyyyy

Did a little abs and finished off with 20 minutes on cross trainer

Good to see all's going well mate

James


Good to see all's going well mate

Thanks mate, hope all is well with you as well.
 
Helder

16/03/10 Tuesday hams - quads

Weight this morning 11.8 stones, had a crazy day today, some crazy news but i guessed it fired me up for a great leg session!!!

Started off with hams for a change and warmed up on leg curls, then on to stiff leg dead left.

Stiff leg Deadlift:
120kg: 8 reps
120kg: 6reps

Leg Extension:
50kg: 8 reps
50kg: 6 reps

Iso Hack squat:
120kg: 6 reps
120kg: 6 reps

Leg Press:
320kg: 8 reps
360kg: 6 reps

Finished off with 20 minutes on stationery bike

Best of luck at the Yorkshire Helder! Knock 'em dead!

flick161


Best of luck at the Yorkshire Helder! Knock 'em dead!

Thank you Flick. hope your prep is going well :-) Helder