Shreads new plan for ukbff qualification the finals await :)

Right thought I would start one of these as it gives me somewhere to post pics and make like a progress journal as I don't have anything I do in writing.

Let's start off by saying I was going to do warrington in two weeks but a dislocated knee stupid old rugby injury reared its head at the worse time 3 weeks out I tried to carry on after a day of rest and tbh made things worse and hindered recovery and on Saturday night I hurt my knee doing cardio. I planned on doing Bedford but I'm so critical on myself I want to be my best and as I've been told to rest it for two to three weeks I feel I won't be my best for Bedford either not happy as I dieted down and felt I was looking good but hey hey that's life.

Anyway I talked to my close friend nutritionist and trainer and after a long debate on what show to do we are going to go for leicester ( think that's how you spell it lol) and hopefully that's where I will qualify for the British as that's my dream and goal. It also means if I fail at leicester I can keep on the diet and try to qualify at some other shows around the same time hopefully that won't be needed though.

Anyway that's the game plan and I hope you all enjoy my journey over the next 111 days haha

So the plan is I'm having 3 days off the diet yesterday today and tomorrow then back to good clean eating on Wednesday slow my cardio down up my calories and basically chip away at the weight loss mid next month but as ill already be quite lean ill be able to diet a lot easier and come in a bit slower so hopefully the diet doesn't hurt as much as this one did as last week I was on 2 and a half hours of cardio a day on 200g carbs a day and it was hurting lol
I was loosing 4-5lb a week in the last 5 weeks and imo at 6ft2 that's coming in to quick and I was risking looking stringy and loosing muscle well tbh it must of been muscle I was loosing anyway

I had 4 hob nobs two sausage and egg mcbagels yeaterday and I felt physically sick and didn't eat again all day haha so much for coming off a diet and stuffing.your face

nice one bud, good to see you have decided to run a journal!  the competitors section of MT just gets better and better!
 
will follow with interest!
 
Got my fingers crossed for you that the knee holds up

thanks mate im staying away from leg extension forever now thats for sure got to find a good replacement for it though. and i hope it holds up to another 16 weeks of cardio and dieting better not be wasted again lol

good luck with it all mate , what class you doing ? 

ok heres what i was looking like 4 weeks out for warrington i was 16 st dead here and feel was well on track just had some stubborn lower ab, back and chest fat to come off probs about another 8lb. im currently sitting at 17st5 after a few days of junk lol
 






 
 

hi mate i will be doing the juniors this is my first shot at it aswell i will have next year as a junior aswell so looking forward to a nice early start in bodybuilding lol

shread06


thanks mate im staying away from leg extension forever now thats for sure got to find a good replacement for it though. and i hope it holds up to another 16 weeks of cardio and dieting better not be wasted again lol

 

im the same mate, and use leg press, but using a short range of movement and high reps rest paused, only going to 45 degrees on the knees, keeps all the stress on the quads but is nice and easy on the knees

shread06


hi mate i will be doing the juniors this is my first shot at it aswell i will have next year as a junior aswell so looking forward to a nice early start in bodybuilding lol

 
Looking good in them pics , shame about your knee . will be following this as looks like you could do well. 

just seen the photos, man i cant believe you look that good at just 20!
 
should do very well mate!

back trained tonight jesus after eating bad food for 3 days i felt good full of energy and blasted it was back to eating clean today and tbh it feels miles better than stuffing your face i love having structure in my diet i feel better and healthier and more energised,
 
anyways training went like this
 
pullover machine
warm up 30kg 15 reps
warm up 50 kg 15 reps
warm up 50kg 12 reps
working set 65kg 8 reps 4 assisted
 
reverse grip pull downs 
warm up 78kg 15 reps
warm up 85kg 12 reps
working set 98kg 8 reps 4 assisted
 
bent over dumbell rows
warm up 50kg 15 reps
warm up 55kg 12 reps
working set 65kg 8 reps
 
seated cable rows
warm up 78kg 15 reps
warm up 85kg 15 reps
working set 109kg 12 reps
 
rope pull downs
warm up 48 kg 15 reps 
warm up 54kg 12 reps
working set 54kg 10 reps dropped the weight to 35kg and repped out
 
wide grip pull downs 
3 sets with 58kg 15, 14, 12
 
Edit: forgot to mention i usually do deadlifts and hyper extesions at the end of this session but as my knee is still playing up the pressure deadlifting i would put on it would be to much bit gutted as deadlifts and hyperextensions are actually my favourite back exercises
erm also this is embarassing to say but i think the weights are right i forgot what the stacks go up in on cable machines but i know that the weights were there or there abouts lol
 
anyways training was very good missed that intensity and hopefully when i get closer to this show as dieting shouldnt be as hard this time round i can keep that intensity going as i hate having bad intensity weight sessions. when i was 4 weeks out i actually couldnt be bothered with weights and was more interested in just getting the cardio done and i really don't want to repeat that

right trained arms today
 
ez bar curls 
warm up 15 kg 15 reps
warm up 15 kg 15 reps
warm up 25kg 12 rps
working set 35 kg 8 reps 2 negatives
 
hammer curls
20kg 15 reps
25 kg 12 reps
30 kg 6 reps drop sets 15 kg repped out
 
super close grip barbell curls
20kg(not including bar weight) 12 reps
25 kg 6 reps 2 assisted sraight into a finisher of concentration curls
 
triceps
 
rope pushdowns
warm up 23 kg 20 reps
warm up 34kg 15 reps
working set 41 kg 8 reps
 
t bar push downs
41kg 15 reps
48kg 12 reps
58kg 6 reps two assisted
 
skull crushers
25kg 15 reps
40 kg 6 reps 2 assisted straight into a finisher of kick backs.
 
thats training done. got a new job today so celebrated with alot of junk food but im still lean and 15 weeks from this show so it wont hurt and well i was happy that ive finally got a good paying job close to home so thought screw it lol
 

nice one on the new job bud!

monster for 20...looking huge good luck with it all

shoulders trained tonight
dumbell shoulder press
warm up 25kg 15 reps
warm up 25kg 15 reps
warm up 35kg 12 reps
working set 40kg 10 reps 2 assisted
cable side laterals
17kg 12 reps
17kg 10 reps
23kg 8 reps 2 assisted
seated dumbell lateral raises
12.5kg 15 , 12, 10
bent over laterals
20kg 15 reps
25kg 12 reps
30kg 8 reps
face pulls
47kg 15 reps
53kg 15 reps
65kg 10 reps
finished

getting really itchy feet now just want to do some cardio cant wait till tomorrow morning after a week of bad food and no cardio my heads firmly set on the goal and set back o dieting cant wait honestly
currently sat at 18st6 at night and tbh all that is water and maybe a few punds half a stone fat its horrible it looks and feels weird like playing with a water baloon or something also i dont know if its because i used to be fat but my stomach and lower chest look like it did when i used to be really fat but its filled with just water but othewr people i know that do shows that werent fat before dont hold water like me and it does my head in lol but it just means after this show im not gonna rebound in a stupid way and keep it alot leaner water or not its still annoying seeing all your progress ruined and i would rather bulk up more controled instead of ballooning

ok did my cardio at 5.30 this morn had 40 mins in mind but shin and calf pumps were that bad i had to stop after 30 it was killing me i guess thats what ya get for putting 2 stone on in a week lol
 
trained chest tonight and did 30 mins cardio post workout its what i had planned so was happy even if the intensity of the cardio was far from what i like.
 
chest.
 
incline flys 
20kg 15 reps
20kg 15 reps
35kg 12 reps
40 kg 8 reps 2 assisted
 
hammer strength incline chest press
40kg 15 reps
60kg 10 reps
70kg 6 reps 2 assisted 2 negative
 
flat dumbell press
40kg 12 reps
45kg 10 reps
50kg 6 reps 2 assisted
 
pec deck 
full stack 107kg 12,10,10
 
cable crossovers
29kg 15 reps
35kg 12 reps
41kg 8 reps 2 assisted dropped to 23 kg and repped out
 
20 mins abs
 
and 30 mins cardio
 
diet has been spot on today and it was easy tbh didnt crave anything after a week of binging i thought i would. off to bed now first day at my job tomrrow so that will keep my mind off things aswell being jobless and dieting is alot harder as you have nothing to distract you. looking forward to getting up tomorrow and doing cardio tbh

right forgot to put yesterdays training in so
 
did 40 mins sscv cardio am
 
after work trained back as follows
 
 
pullovers machine
 
40 kg 15 reps
 
40 kg 15 reps
 
60kg 12 reps
 
90 kg 10 reps
 
close grip pull dows
 
65kg 15 reps
 
98kg 12 reps
 
108kg 8 reps 2 assisted
 
bent over barbell row
 
60 kg 15 reps
 
100k 12 reps
 
150 kg  8 reps
 
t bar seated row
 
89 kg 12 reps 10reps
 
94kg 8 reps
 
wide grip pull downs
 
56kg 12 reps 10 reps
 
71kg 8 reps 4 negatives
 
rope pull downs
41 kg 15,15,12
 
still couldnt do deadlifts or hyperextension and tbh its pissing me off but was happy that strength has gone through the roof
 
30 mins post workout cardio
 
today i did 40 mins sscv morning 
 
and after work trained abs and did 30 mins cardio
 
and thats it shin splints are starting to get less intense but cardio is still really hard work 

cardio done this morning 40 mins sscv
 
shoulders trained tonight aided with a nox pump and 2 diet red bulls half an hour before training lol
 
side laterals
warm up 15 kg 15 reps
warm up 15kg 15 reps
17.5 kg 13 reps
22.5kg 10 reps 2 assisted
 
shoulder press
40 kg 12 reps
50kg 8 reps 2 assisted 
 
barbell upright rows\
20kg 15 reps
30kg 12 reps
 
cable side laterals
23kg 12,10,10 dropped last set to 11kg repped out
 
seated bent over laterals
27.5kg 15 reps, 12 reps,12,reps rest pause and 5 more reps
 
facepulls
54kg 15 reps
59kg 12 reps, 10 reps
 
dumbell shrugs
50kg 15,15,15 reps
 
arbell front shrugs
60kg 20 reps
100kg 15, 15 reps
 
barbell rear shrugs
60 kg 15 reps 12 reps 12 reps
 
pwo 30 mins sscv
 

sounds like its going well mate!