Road to NPA Holmfirth 2010

Thursday 18/03/2010 Shoulders & Triceps

Weight this morning 11.7 stones, another great session today. started off warming up on machine shoulder press and then on to smith machine behind neck press:
60kg: 3 reps -drop set to 40kg: 3 reps
40kg: 8 reps

Seated Side Laterals:
17.5kg: 6 reps
17.5kg: 4 reps - drop set to 12.5kg: 8 reps

Pec-dec machine rear delt:
50kg: 8 reps
55kg: 8 reps

Rope Pull Down:
40kg: 10 reps
50kg: 5 reps - drop set to 40kg: 3 reps

after my synthesize went to some abs and 20 minutes walk on treadmill.

Hi
Training looks like it is going well and is in full swing!
Good luck with that.
:)

Rachfit


Hi
Training looks like it is going well and is in full swing!
Good luck with that.
:)

Hi rachel
 
Thanks a lot, everything going to plan :-)
 
Helder

Friday 19/03/2010 Biceps - back

Weight this morning 11.7 stones, this week the only thing that i changed was to cut out half a bagel and this week i will be adding another 20 minutes of cardio before bed and see how things go.

Today i trained biceps and back, started off with standing dumbell curls:
22.5kg: 8 reps
25kg: 4 reps - drop set to 15kg: 4 reps

Standing Hammer Curls:
25kg: 5 reps - drop set 15kg: 6 reps

Pull Over iso Machine:
60kg: 6 reps
60kg: 6 reps

Underhand pull down:
80kg: 7 reps
87.5kg: 3 reps - drop set 72.5kg: 3 reps - drop set 57.5kg: 3 reps

Seated u shape cable row:
90kg: 3 reps - drop set 70kg: 3 reps - drop set 50kg: 4 reps 
90kg: 4 reps - drop set 70kg: 3 reps - drop set 50kg: 4 reps 

Partial Dead Lifts:
220kg: 4 reps
220kg: 3 reps - drop set 140kg: 8 reps

Finished off with 20 minutes brisk walk on treadmill

Sunday 21/03/2010 Calves - Chest

Weight this morning, 11.9 stones, i had cheat meal last thats why the increase in weight. Got up this morning at 9am, did my 20 minutes cardio then off to the gym at 12pm, started off with calfs as oppose to last week.

Leg press machine calve raise:
280kg: 7 reps
280kg: 7 reps - drop set to 230kg: 4 reps - drop set to 190kg: 4 reps

Seated calve raise:
80kg: 6 reps
80kg: 4 reps - drop set 60kg: 4 reps - drop set 40kg: 10 reps

The pump on my calves was crazy, i stretched them and the off to some chest and started with dumbell dicline press:
40kg: 4 reps
40kg: 3 reps - drop set 30kg: 4 reps - drop set 20kg: 6 reps

my cheast tottaly balloned after this exercise so i then went on to some upper chest on the ISO machine inlcine press:
30kg: 8 reps
30kg: 6 reps

After this i finished off with flat flys:
30kg: 5 reps
30kg: 5 reps - drop set 20kg: 6 reps

That was calves and chest done, then did a circuit on abs for about 10 minutes and finished off with 20 minutes walk on treadmill.

22/03/2010 Monday Hamstrings - Quads

Weight this morning 11.6 stones, another week and another pound gone just as i planned, everything going to plan at the moment. Today is my favourite day which is legs, started off with hamstrings and started with lying leg curl:

Lying leg curl:
35kg: 7 reps, close stance
35kg: 8 reps, wide stance

These were perfomed with my belly off the pad and very strict really concetrating on the negative and squeezing at the top.

Standing Leg Curl:
10kg: 10 reps
15kg: 10 reps

Same as before very controled really concentratin on the squeeze and the negative part.

Then after hamstrings i went on to quads and jumped on leg extension to warm up my knees, did about 3 warm sets and jumped on to smith machine squat:

Smith machine squats:
80kg: 8 reps
120kg: 3 reps - drope set - 80kg: 3 reps - drop set 40kg: 10 reps

These were perfomed all the way to the bottom with arse touching calves. Also i dont count the bar on machines so all the weight is the plates on the machine.

To finish off quads i then jumped on the hack squat:
120kg: 3 reps - drop set 80kg: 8 reps
120kg: 2 reps - drop set 80kg: 7 reps

Once again this was perfomed super slow on the negative exploding on the positive, i also perfomed this exercise with close stance. I then finished off with 20 minutes walk on the treadmill.

hi mate looks like things are going well....how do you find the FST-7 style of training? i use it myself and have done for some time just wondered how you find it?

pscarb


hi mate looks like things are going well....how do you find the FST-7 style of training? i use it myself and have done for some time just wondered how you find it?

Hi Paul
 
Hope you well, I do FST sometimes not all the time, this is something i started doing when I was Training with Daz Ball last year as he is a big fan of it, i find it was good and got a great pump from it. Something to shock the muscles once in a while!
 
Whats your plans for this year Paul?
 
Helder

24/03/2010 Wednesday Shoulders - triceps

Weight this morning 11.7 stones. had the day off gym yesterday so felt refreshed today, today i started off with seated side laterals, did about 3 warm up sets and then straight into the working sets starting with 12.5kg dumbells, i did this very controlled really fighting the weight on the negative!

12.5kg: 10 reps
15kg: 8 reps
15kg: 6 reps - drop set 12.5kg: 4 reps  - drop set 10kg: 8 reps

Then it was on to ISO machine shoulder press, love this machine the range of motion is perfect, once again really concetrating on the negative part which makes the exercise so much harder.

20kg plate each side: 6 reps
20kg plate each side: 6 reps then drop set to 10kg each side for another 6 reps
 
Seated rear delt lateral:
20kg: 6 reps - drop set 12.5kg: 6 reps
20kg: 3 reps - drop set 12.5kg: 8 reps

that was it for shoulders, after stretching shoulders went on to do rope pull down for triceps, did 3 warm sets and started off with 25kg for my working set, gor 4 reps and drop set it to 15kg for another 6 reps, on my second working set did the same weight so it was 25kg but this time got 2 extra reps so got 6 and drop it to 15kg again for another 6 reps. My triceps were so pumped after this that i could not do anymore for triceps.

did 2 circuits on abs and 20 minutes wlak on treadmill

JOB DONE :-)

Helder07

pscarb


hi mate looks like things are going well....how do you find the FST-7 style of training? i use it myself and have done for some time just wondered how you find it?

Hi Paul
 
Hope you well, I do FST sometimes not all the time, this is something i started doing when I was Training with Daz Ball last year as he is a big fan of it, i find it was good and got a great pump from it. Something to shock the muscles once in a while!
 
Whats your plans for this year Paul?
 
Helder

hey mate, i am currently 4 weeks from the NABBA West i should qualify for the finals which are held the day before your show in May if i get the right placing then i will then go to the Universe then maybe hang the trunks up for good who knows.....lol
 
if you are interested in FST-7 have a look at the Haney Rambod DVD it is very good

pscarb

Helder07

pscarb


hi mate looks like things are going well....how do you find the FST-7 style of training? i use it myself and have done for some time just wondered how you find it?

Hi Paul
 
Hope you well, I do FST sometimes not all the time, this is something i started doing when I was Training with Daz Ball last year as he is a big fan of it, i find it was good and got a great pump from it. Something to shock the muscles once in a while!
 
Whats your plans for this year Paul?
 
Helder

hey mate, i am currently 4 weeks from the NABBA West i should qualify for the finals which are held the day before your show in May if i get the right placing then i will then go to the Universe then maybe hang the trunks up for good who knows.....lol
 
if you are interested in FST-7 have a look at the Haney Rambod DVD it is very good

thats brilliant mate, where abouts is your qualifier? never been to a NABBA show so it would be cool to come watch!
 
Thanks for the advice on the DVD, i will check it out.
 
Helder

25/03/2010 Biceps - back

Weight this morning 11.8 stones, weight has gone up by 2 pounds in the last couple of days but im looking a little sharper! today we started off with some biceps and after a few warm up set we went on to incline seated dumbell curls:

20kg: 7 reps
20kg: 6 reps

great pump after this, really strict, squezing at the top and really slow on the negative, felt like my biceps was going to rip!!!

Close grip Z bar curl:
50kg: 7 reps
50kg: 7 reps - drop set 30kg: 5 reps

that was it for biceps, then on to back and started off with lat pull down, didnt really feel strong on this today.

Lat pull down:
80kg: 5 reps
80kg: 6 reps

last week i managed 7 reps on 80kg and then went on to do 87.5kg for 3 reps but this week after the 1st set i really could feel the difference and felt really heavy!!!
then on to a very strict bent over row, this was done with over hand, really squezing and again very slow and controled on the negative.

Bent over row:
100kg: 10 reps
120kg: 3 reps - drop set 100kg: 6 reps

Iso machine row:
40kg: 5 reps
40kg: 6 reps - drope set 30kg: 6 reps

to finish back we did hyperextensions:
20kg plate: 10 reps - drop set 15kg: 6 reps - drop set 10kg: 6 reps
20kg: 10reps - 15kg: 6 reps - 10kg: 9 reps

finished off with 20 minutes on stairmaster.

Biceps before back Helder??? that correct?? Seriously detract from your back session that mate!!

micky


Biceps before back Helder??? that correct?? Seriously detract from your back session that mate!!

Hi Micky
 
There is a reason why i do biceps 1st, my biceps are very strong and i find if i do back 1st my biceps start taking over in some exercises so if i train them 1st when i go on to back the only thing thats going to be working is my back, nothing else!!!
 
Helder

you could get away with not even training your biceps for a while mate...lol

Helder07

micky


Biceps before back Helder??? that correct?? Seriously detract from your back session that mate!!

Hi Micky
 
There is a reason why i do biceps 1st, my biceps are very strong and i find if i do back 1st my biceps start taking over in some exercises so if i train them 1st when i go on to back the only thing thats going to be working is my back, nothing else!!!
 
Helder

Would it not make sense to train them seperately then mate? No matter how strong someones biceps are they are never going to be stronger than the lats they are by far, too smal**** group. Each to their own though mate, hope to catch up with you soon

surely though, if biceps are fresh then it will mean back gets worked as hard as possible, if biceps then take over it means back is exhausted?  respect you knowledge, but training biceps first, even if they are stronger makes no sense, as it will then limit back workout.

dazc


surely though, if biceps are fresh then it will mean back gets worked as hard as possible, if biceps then take over it means back is exhausted?  respect you knowledge, but training biceps first, even if they are stronger makes no sense, as it will then limit back workout.

100%!!

Strict BB Rows with 100kg, Helder? You are one strong lightweight with poundages like those!! I look forward to seeing you on-stage at Holmfirth, mate, it will be a busy day, and it will be great to have that special Holmfirth atmosphere back.

27/10/2010 Saturday Calves and Chest

weight this morning 11.6 stones, noi weight loss this week but looking sharper so im happy with how things are coming along. was up early this morning for early cardio then had another couple hours sleep before i hit the gym for 1.30pm, felt great today and had a very good session, started off with calves and after a few warm up sets i stacked the standing clave raise machine.

Standing Calve raise:
150kg: 9 reps
150kg: 6 reps
150kg: 6 reps - drop set 135kg: 4 reps - drop set 120kg: 4 reps

This was perfomed very strict, with stretch at the bottom and squezing at the top. after this went on to seated calve raise which was perfomed the same way.

80kg: 6 reps
80kg: 4 reps drop set: 60kg: 4 reps - drop set 40kg: 8 reps - drop set 20kg: 12 reps

That was it for calves, they were so pumped!! stretch them out a bit and then on to chest and we started with incline dumbell press:

42.5kg: 5 reps
42.5kg: 4 reps - drop set: 4 reps

then on to dicline smith machine press, on this exercise i only count the plates weight and not the bar as im not sure how much it weighs

80kg: 3 reps - drop set 20kg: 4 reps
80kg: 2 reps - drop set 20kg: 6 reps

we then finished off with Rich's special on cable cross overs:
30kg: 4 reps - drop set 20kg: 4 reps
30kg: 5 reps - drop set 20kg: 6 reps

after calves anbd chest did 20 minutes on stairmaster.