Road to NPA Holmfirth 2010

29/03/2010 QUADS

Weight this morning 11.8 stones, couple of pounds heavier due to my cheat meal yesterday, had a lovely Portuguese rost dinner my mum made :-) did some cardio in the morning and evening yesterday but appart from that just chilled and slept all day. Today was legs day, i am now just going to concetrate on quads and do hamtring on separate day. Warmed up on leg curl just to get some blood in the hamstring area and started off with squats, after few arm uo sets i started my working set with 100kg, this was done very very deep and very controlled.

100kg: 8 reps
120kg: 4 reps

After this went on to leg press:
370kg:6 reps
370kg: 5 reps - drop set 250kg: 7 reps - drop set 150kg: 10 reps

Then we went on too stationary lunges:
70kg: 4 reps - drop set 50kg: 7 reps - drop set to no weight and did 10 reps

After stretching my quads i did bit of abs and finished off with 20 minutes on the bike

30/03/2010 shoulders - triceps

Weight this morning was 11.6 stones so back to normal. This morning i felt really drained out after yesterdays leg session so didnt do my morning cardio session. All day today felt quite tired but as soon as i got the gym i seemed to get into the groove quite quickly and had a great session, off course with Ben pushing me makes things easier!!

Started off with dumbell press:
40kg: 4 reps - drop set 30kg: 2 reps
40kg: 2 reps - drop set 30kg: 2 reps - drop set 25kg: 3 reps

40kg is the heviest i have ever done on this exercise so pb for me!! :-)

Seated side laterals:
15kg: 12 reps
17.5kg: 6 reps - drop set 15kg: 3 reps - drop set 12.5kg: 6 reps

last week only managed 8 reps with 15kg so a good improvement this week and also an increase on the 2nd set.

to finish off shoulders we did incline bench rear delt raise:
20kg: 10 reps
22.5kg: 4 reps  - drop set 20kg: 3 reps - drop set 15kg: 4 reps

Then on to triceps and we did reverse grip push downs:
40kg: 4 reps - drop set 30kg: 3 reps  - drop set 20kg: 4 reps
2nd set we did a widowmaker with 20kg for 18 reps

To finish off i did 20 minutes on stairmaster

Hi Helder am over at hotbodies on sat at 12 if your about, hope all is well mate...

micky


Hi Helder am over at hotbodies on sat at 12 if your about, hope all is well mate...

Hey Micky, not training Saturday but might pop in to see you, what you training?, you training with Ann?
 
Helder

Am training chest and tri,s Rich might be joining us not sure yes with Ann, I have been ill though with food poisening so hope I am ok by then!!

micky


Am training chest and tri,s Rich might be joining us not sure yes with Ann, I have been ill though with food poisening so hope I am ok by then!!

Oh dear me Micky, talk about beeing a unlucky, you getting everything at the moment!!!
 
Hope to see you there Saturday :-)
 
Helder

01/04/2010 Biceps - back

Weight was 11.6 stones, had a great session and really buzzing the moment, got a little fire in my belly ;-), once again Mr Ben was there and his getting stronger and stronger, pushing me to a new level!!

We started off with biceps and with the Z bar curl:
50kg: 10 reps
60kg: 5 reps

last week only managed 7 reps with 50kg so miassive improvement this week even thou my calories are lower!!

We then went on to my favourite biceps exercise, its done ont the base pully row, lying down and just bicep curl, its very good as there is no cheating involved and the pump is unbelievable, try it out if you dare!!!!

20kg: 10 reps
30kg: 4 reps  - drop set 20kg: 4 reps - drop set 10kg: 8 reps

that was it for biceps, so we then sarted on back and we started with machine pull overs.

60kg: 6 reps
60kg: 6 reps

This was exact same as last week so not to bad

We then went on to iso pull down machine:
40kg: 6 reps - drop set 30kg: 3 reps.

My lats at this point were hurting like crazy!!! after some lat work we went to some rowing and over hand bent over row pulling to the midlle of the belly to hit more the midle of the back, this was done very strict with no bouncing:
100kg: 8 reps
100kg: 4 reps - drop set 60kg: 6 reps

To finish we went on to partial deadlifts to hit the lower back:
220kg: 6 reps
220kg: 4 reps  - drop set 140kg: 10 reps

An improvement by 2 reps on last week ;-)

Finished off with 20 minutes on the stairmaster.

Today i will be training, calves, hams and glutes so will update later on.

Helder

02/03/2010 Calves - Hamstrings - Glutes

Weight this morning 11.5 stones, felt a bit drained today so didnt have a great session!!!

we started off with calves.

Leg press calve raise:
260kg: 8 reps
260kg: 6 reps
260kg: 6 reps - drop set 210kg: 6 reps - drop set 160kg: 8 reps

Hack squat clave raise:
50kg: 8 reps
75kg: 4 reps - drop set 50kg: 4 reps -  25kg: 10 reps

Stiff leg deadlift:
140kg: 3 reps
140kg: 2 reps

Leg curl:
 35kg: 10 reps
35kg: 5 reps
35kg: 4 reps - drop set 25kg: 2 reps - 15kg: 4 reps

Adductur machine:
22.5kg: 10 reps
22.5kg: 10 reps

Finished off with 20 minutes on stairmaster

Hi Helder, may well see you today going to train hopefully around mid-day!!!

03/04/2010 Chest

Weight this morning 11.4 stones so 2 pounds loss this week. I feel the diet is kicking in now as im feeling a bit tired, either that or its all these late nights!!! lol

anyway today trained alone, did chest and to be fair it was a decent session.

After a warm up i started with dicline Dumbell press:
40kg: 9 reps
40kg: 4 reps - drop set 30kg: 3 reps - drop set 25kg: 3 reps

Massive improvement on last week, only managed 4 reps on 1st set so an extra 5 reps today!

Inlcine Iso Machine press:
30kg: 9 reps
30kg: 4 reps -  drop set 15kg: 8 reps

Again little improvement, managed 1 extra rep.

To finish off chest i did pec dec starting with all stack which is 100kg:
100kg: 3 reps - drop set - 90kg: 3 reps - drop set 80kg: 1 rep - drop set 70kg: 3 reps - drop set 50kg: 4 reps

Not a bad session, i then did a bit of abs and 20 minutes on stairmaster.

Hi Mate, you looked really well today not far away at all, pity you couldnt make the meal but will catch up soon I hope!!

micky


Hi Mate, you looked really well today not far away at all, pity you couldnt make the meal but will catch up soon I hope!!

Hi mate, thanks not long only 8 weeks, its going so fast!!! Hope you guys had a nice meal, probably wont see you now before your holiday so have a good one.
 
Helder

05/04/2010 Quads

Didnt weigh myself this morning but on Saturday night had a massive cheat meal which consisted of Pizza, chicken strips, potato wedges and cookie dough benny and jerrys ice cream, yesterday morning my weight was 11.8 stones so 4 pounds hevier due to the cheat meal. This morning i trained quads, not a bad session considering io trained alone. Did a few warming up sets on leg extension and leg curl and then started with ISO hack squat:
200kg: 5 reps Drop set - 150kg: 3 reps - drop set 100kg: 5 reps - drop set 50kg: 12 reps

200kg is my personal best and the reps were done perfect, all the way to the bottom with no cheating at all.
After i went on to leg press:
370kg: 6 reps
370kg: 5 reps - drop set 320kg: 3 reps - drop set 240kg: 6 reps

Pretty much same as last week so not to bad. My legs were full of blood so i called it a day and did some stretching, i then finished with 20 minutes walk on treadmill.

hey bro hope all is well....this is a big year for all muscletalk team....lets get this done

ja sabes tamos juntos mano

Ricardo Correia


hey bro hope all is well....this is a big year for all muscletalk team....lets get this done

ja sabes tamos juntos mano

Obrigado Mano, espero que esteja tudo a correr bem contigo.
 
Um Abraco
 
Helder

Hi Helder,

Good luck on you prep. As they all say at Yorkshire the ligh weight class is the hardest to win and if you do well there, u will definitely have a good shot at the britain.Just stay focus and u will be ok. Good luck mate.  

Beefman

Hi Everyone

Sadly this Journal is going to come to an end, the truth is i no longer have the fire in my belly to compete in bodybuilding anymore, i love my training and i love to be healthy and well but thats all and i will not be 100% commited to carry on with competing. I have had some great years and good memories and i will still be involved, I will be attending shows and will hopefully still be part of the NPA in some way or another.

Thank you all for you support over the years and wish all of you the best of luck in your future plans.

Thanks

Helder :-)

what???? see you down the gym for a chat....

Hey come on mate I know things havent been too good for you lately but have a re-think Helder your too good a bodybuilder to pack things in now!!!Here if you need us mate your more than welcolme to come over any time you like, look after yourself and hope to see you soon......

wow thats a big shock mate seems a bit sudden, hope you change your mind even if in a few years, we all have bad days. good luck with the future helder