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Helpful ReplyShot from the UKBFF Finals page 49.

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Johnny Napalm
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2011/11/02 15:20:10 (permalink)

Shot from the UKBFF Finals page 49.

Hi all
 
After many years of threatening to compete and making crappy excuses along the way, i have pledged to myself that i WILL compete next May.
I wont go into any background about myself as that pretty irrelevant)
My current training regime is based on a 4 day modified upper/lower.
 
Monday
One vertical compound push
One vertical compound pull
One Bicep movement
One tricep movement
 
Tuesday
 
Squats
Smith machine 21's
Seated Calf Raises
 
Wednesday-off
 
Thursday
One horizontal compound push
One horizontal compound pull
One bicep movement
one tricep movement
 
Friday
Deadlifts
Hamstring Curls
Calf Work
 
Saturday- sunday- off
 
I usually perform one working set of each exercise, sometimes two dependant on how im feeling.
 
Diet is the leangains approach and currently looks like this
 
4PM.    Sweet Potato with tuna or cottage cheese
430pm. Two scoops of protein in water
5PM       Train
630PM   two scoops of protein
8PM      Usually either steak/chicken with sweet potato.
10PM   Two scoops of protein
12AM    Either chicken tuna or cottage cheese with sweet potato. 
 
The plan now is to lean bulk till end of January then start my competition prep.
 
Current weight- 78k
Height- 5'6
Bodyfat approx-12%
 
Aint nothin to it but to do it!
 
Please feel free to drop in.
 
Cheers
JP
 
post edited by Johnny Napalm - 2012/10/21 19:56:05
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 19:19:38 (permalink)
Had a light cardio session tonight to loosen up my legs after squatting yesterday, bad idea on reflection.  Wont be doin that again, especially after i weighed at 77K. No more cardio now until prep time.
 
I will aim to hit 85k by end of january, while still holding decent condition.   With this in mind i shall open my feeding window by two hours and shall eat whatever i like in that time.
 
Diet today is like this
 
4PM  Jacket potato and 100g cottage cheese
5PM One scoop of mp total protein.
7PM Mars bar and a picnic, one scoop of protein.
8PM KFC Wicked zinger meal
10PM Two Scoops of protein
12AM  3 Scrambled eggs with a small sweet potato.
 

 

 
post edited by johnnyp - 2011/11/07 18:57:18
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 19:27:02 (permalink)
Also, just started on sythelamin(1st november) at 1ml per week to boost my pathetic appetite
 
Here are a few of my current best lifts also
 
Squats 142.5 kg  10 reps (knees wrapped) no belt.   Aiming for 180kg by end of year.
Deadlift 120kg 5 reps raw.   Aiming for 140kg for 5 reps by end of year.
DB Shoulder press  30kg for 10 reps.  aim to do 10 reps  with 40kg DB'S by end of year.
Hammer chest press 80kg for ten reps.   Aim to do 100k for ten by end of year.
Weighted dips .  40kg for ten reps, hopefully get to 60k for ten by december.
 
 
 
post edited by johnnyp - 2011/11/02 19:35:25
#3
JKING
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 19:36:32 (permalink)
Good luck with your goal bud!
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 19:41:14 (permalink)
Cheers mate^^
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SJL
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 20:15:27 (permalink)
Good luck with this mate, as said before, you've managed to get in pretty good nick already so with a little help from the guys on here, we should see you doing well at your first show.

Will be following this
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Aaron Hallett
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 21:42:06 (permalink)
all the best with this bud, will be checking in often.
 
any questions fire away in here mate
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 21:45:03 (permalink)
Cheers mate...thanks for dropping in.
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/02 21:47:49 (permalink)
Aaron Hallett

all the best with this bud, will be checking in often.

any questions fire away in here mate

 
Cheers Aaron. I will be picking your brains often :)
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/03 14:16:07 (permalink)
Felt very run down last night and pretty flat., sleep has been erratic and thoughts of competing are consuming my thoughts, which is draining in itself. Had pizza and chips with two slices of bread, the sort of meal i havent had in months.   I felt better for it though and feelin alot fuller today. 
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/03 19:23:16 (permalink)
The thought of gym tonight was making me feel physically sick, for me this is a sign that i need to back off for a while. If i still feel the same on monday i will be taking a week out(possibly two) to recuperate and eat crap food. Anywho, didnt have the mental strength to go for big lifts tonight so concentrated on form and feeling the contraction in every rep.
 
Seated row. 12 reps at 85 on stack
Tricep rope pushdowns .  15 reps on 20 stack(with a burnout at 15 stack)
One arm DB preacher curls.  10 reps with 15k DB
DB incline press.  10 reps with 27.5 k DB.  (These aggravate my shoulder so will move to weighted dips next time)
2 sets of smith machine shrugs with a plate(20k) a side (not sure how many reps, just went for a deep burn)
 

post edited by johnnyp - 2011/11/06 16:41:16
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/03 19:25:50 (permalink)
On a side note, just comin to the end of an epistane cycle,  just is quite possibly the reason for my sickness, i get the same symptons towards the end of a dbol cycle, we shall see i suppose
 
Diet(so far today) has been garbage too, no appetite at all.
 
4pm   two slices of brown bread toast and three scrambled eggs (half of which i gave to my lhasa)
430pm   two scoops of protein
5pm train
6pm picnic and two scoops of protein
post edited by johnnyp - 2011/11/03 19:29:05
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/04 13:18:34 (permalink)
So....had a bit of a wobble the last couple of days, packed in the epistane and im startin to feel much better, sickness has gone completely.
 
Had a rethink with regards to my training and have decided to opt for a more traditional split to stimulate some new growth and because ive been doing my current routine for over three months now.
 
Monday
Back and triceps
Tuesday
Quads,hams,Calves
Wednesday-REST
Thursday
Chest and biceps
Friday
Shoulders and calves
 
Not mine, just something i swiped from paul george.
 
 
Will also concentrate my efforts to improve my diet, which i know is the key.
post edited by johnnyp - 2011/11/06 16:40:04
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/04 19:09:30 (permalink)
Had a great session in the gym tonight,converted to the split mentioned in last post.
 
note to self: never run any orals past 4 weeks again!
 
Shoulders
 
Overhead DB press  32.5k 8 reps (final set)
side lateral cable raises 3 sets 12 reps pyramid (unsure of weight)
Barbell front raises :: final set 25k 15 reps (really cheating on last few)
 
Calves
James 3 minute calf routine
Seated with 20kg.
 
Really enjoyed it, shoulders were on fire, looking forward to adopting the new split.
 
Diet will be a seafood one to pack on as mass as possible, although chips, microwave meals, fried etc is out of the question.
 
 
 
 
#14
Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/04 19:12:18 (permalink)
@Aaron. The UKBFF schedule states that the warrington show is on 6th May, which kind of throws my plan off somewhat, so id have to either lose a month of bulking, or a months cutting.......so, the muscletalk show is in june....maybe this is a better option? and go for u80k?
 
Cheers
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/06 16:38:45 (permalink)
Have tightened the IF window again to eight hours, been tempted to fiddle with things lately, but i think this is due to doubting myself nd trying to overhaul everything.  IF has seen me make good progress this year so i wont try to fix something that isnt broke, although i am making a considerable effort to up my cals for bulking purposes, with this in mind i shall do the following as from tomorrow
 
50g of oats with every protein shake
2 pints of full fat milk per day.
 
take measurements tomorrow and re assess in two weeks.
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Bolt077
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Re:My journey to the UKBFF Warrington 2012 2011/11/06 22:02:54 (permalink)
Good luck with this m8 i'll be reading on with interest .
Noticed you mentioned pathetic appetite is this something you have always struggled with and looking at times you eat im guessing you on some weird shift pattern . 
 
I've never tried Jame's calf routine gonna give it ago soon think its gonna be painful ha 
 
#17
Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/06 23:40:08 (permalink)
Bolt077.....im using a intermittent fasting approach 16hr fast followed by 8hr eating window,  hence the strange meal timings. This suits me as i loathe the whole eating three hours etc malarky. And ive gained quite well on it so far:)
 
Yeah the three minutes calf routine is great, just make sure you dont have to walk anywere for two days after:)
 
Thanks for dropping.
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Bolt077
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Re:My journey to the UKBFF Warrington 2012 2011/11/07 18:21:20 (permalink)
Well if its working for you thats great , im the opposite iv got a very big appetite so not sure if i could handle it ha ha . 
 
I'll remember the calf advice , when i do the routine , and hit them on a friday that will give me 2 days full recovery before work ha . 
 
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Johnny Napalm
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Re:My journey to the UKBFF Warrington 2012 2011/11/07 18:44:00 (permalink)
Bolt077

Well if its working for you thats great , im the opposite iv got a very big appetite so not sure if i could handle it ha ha . 

I'll remember the calf advice , when i do the routine , and hit them on a friday that will give me 2 days full recovery before work ha . 

[/quot
 
 
can i borrow some of that appetite? lol
 
That routine is a killer mate...enjoy!
 
 
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