Start of mass gain for 2012 - Back from Injury & restart!

Evening people,
 
Had a chest session yesterday, again forgot to log but lets hope my memory is holding out!
 
Olympic Bar Bench Press - 2 warm up sets
60kg x 20
100kg x 15
140kg x 12
150kg x 8 / 100kg x 10 / 60kgx 11 / bar x 23 dropset
 
Incline Flyes S/S Flat Bench Flyes
28kg x 12 / 16kg x 10
28kg x 10 / 16kg x 8
28kg x 10 / 16kg x 7
 
Incline Smith Machine Press
80kg x 15
110kg x 12
110kg x 9
 
Machine Press
80kg x 12
70kg x 10 / 40kg x 8 / 30kg x 6 dropset
__________________________________________________________________
 
Then Quick Upper Back Session today.
 
Reverse Grip Pulldowns
50kg x 15
70kg x 15
90kg x 12
90kg x 12
 
Straight Arm Lat Pulldowns
30kg x 20
30kg x 17
30kg x 15
 
Reverse Grip Olympic Bar Rows
100kg x 15
120kg x 12
120kg x 10
 
Close Grip Pull Downs
70kg x 12
80kg x 10
90kg x 8
60kg x 12
 
Quick one, but still felt good at the end of that one!
 
Weight is up to 94.8kg today!
 
Neil

NellsUk

Thanks Daz, I was hoping somewhere down the line one of the experienced boys in competition would comment. Flanders has been a big help here, and its good to hear your comments also mate.
Like Ive said im targeting u90's, but realisitically I dont know what sort of weight is going to come off during the diet if i maintain the condition im in now without adding any excess fat.
What sort of weight do you bulk to,  then lose dieting down? I know everyone is different, but im trying to guage what sort of weight is going to be realisitic.

thanks again

Neil

 
right now im 12kg heavier than my competition weight, with visible abs, though they arent 'out'  and legs about the same condition as yours, though upper body is leaner.
 
that said, i expect that im going to struggle making comp weight next year, and i am also aiming at coming in very shreaded, i want to be much leaner than any of the previous 5 shows i have done.
 
id say from where you are, 8-12kg will have to come off, sounds alot, but remember there will be a good couple of KG of water in that.
 
BUT, i really wouldnt worry about it, bit more meat on the hammies, and a good few months extra growth should add another couple kg of muscle onto whats already a thick frame bud, so weight is really irrelevant unless your very close to a change in category.  its all about what you look like! No scales on stage  (so easy to say that, watch me spend all of next year stressing about weight... lol)

dazc
 
right now im 12kg heavier than my competition weight, with visible abs, though they arent 'out'  and legs about the same condition as yours, though upper body is leaner.

that said, i expect that im going to struggle making comp weight next year, and i am also aiming at coming in very shreaded, i want to be much leaner than any of the previous 5 shows i have done.

id say from where you are, 8-12kg will have to come off, sounds alot, but remember there will be a good couple of KG of water in that.

BUT, i really wouldnt worry about it, bit more meat on the hammies, and a good few months extra growth should add another couple kg of muscle onto whats already a thick frame bud, so weight is really irrelevant unless your very close to a change in category.  its all about what you look like! No scales on stage  (so easy to say that, watch me spend all of next year stressing about weight... lol)

Thanks for that Daz, Ive heard that so many times....forget about the scales, its all about what you look like!!. I suppose not stressing so much about that comes from experience and knowing your body! Being a stage virgin...the weight still plays on my mind lol.
But at least it gives me a rough figure to work towards, so I appreciate your input mate.
 
Thanks
 
neil

NellsUk

stevenb


training legs twice a weeks god bud that must be bloody hard going .how do u go with the DOMS on the legs with that

Not so easy mate...lol. I had to give myself an extra day in between sessions, but it was mainly the adductors that were in agony as ive never really trained them specifically, even sleeping was painful for the first two nights!
Should be easier on that session next time round - Thursday all being well!
Going to throw a chest session in tomorrow, with a bit of volume since last weeks was quite moderate in comparrison to the rest of my workouts.

Just need a good nights sleep now after filling my belly!

Neil

lol god neil i,ll have to give it ago one week mind u i,ll wait till i,m on holiday for that one . so do u think your legs r lacking that u have upped it to 2 a week . thats one thing i,ve lacked a fair bit is legs .

lol god neil i,ll have to give it ago one week mind u i,ll wait till i,m on holiday for that one . so do u think your legs r lacking that u have upped it to 2 a week . thats one thing i,ve lacked a fair bit is legs .


When I sent the pictures to Nathan, whos doing my nutrition and training program, he came back with the first monthly routine of legs twice a week!!! I know my hams need some work but i was fairly happy with my quads....I guess now I got to make them bigger haha! I hate doing them at the time, but always feel better for doing them afterwards.
Give it a go for a few weeks mate, it can only do some good, just make sure the two routines differ and target different areas of the legs...and pick up your calories on those days, it helps!
Im hoping hes going to do this over the following months with chest and arms etc....mix it up and bit and try doing some other areas twice a week!
 
Let me know if you go for it!
 
Neil

Evening all, on the eve of xmas eve! Hope youve all done your shopping!
 
Had a quick shoulders & triceps today.
 
Dumbell Side Laterals
10kg x 20
14kg x 15
18kg x 12
20kg x 8
 
Smith Machine Behind the Neck Press
70kg x 15
90kg x 15
110kg x 10
110kg x 8 / 90kg x 7 / 70kg x 6
 
Cable Rope Front Raises
10kg x 20
15kg x 15
17.5kg x 12 / 12.5kg x 15
 
Triceps
Rope Pushdowns
15kg x 15
20kg x 15
25kg x 15
30kg x 10
 
Seated Straight Bar Overhead Ext
45kg x 14
45kg x 12
45kg x 10
45kg x 9
 
Lying EZ Bar Skull Crushers
37.5kg x 12
37.5kg x 10
37.5kg x 9 / ez close grip bench repped out to failure
 
Dumbell Kick Backs
14kg x 15
14kg x 13
 
Over head rope ext
2 sets of 20kg repped out to failure.
 
That was it for the day, bit less volume than last week, but winding down for a forced 2 days off due to gym closing for xmas & boxing day.....noooooooooooooooooooo!
 
Happy Xmas Eve everyone
 
Neil
 

Hey up mate... training's looking good mate and on the back reading it i'm itching to get in that gym, said i'd have a week off but you know how it is... may just shorten the break a little .
 
Have a good Christmas mate and look forward to following your progress in 2012 and seeing you up there on stage.
 
All the best
 
Neil

Flanders


Hey up mate... training's looking good mate and on the back reading it i'm itching to get in that gym, said i'd have a week off but you know how it is... may just shorten the break a little .

Have a good Christmas mate and look forward to following your progress in 2012 and seeing you up there on stage.

All the best

Neil

Thankyou very much my friend, and a Merry Christmas to you and your family! Have a good one and dont cheat too much haha. Im sure you'll be back in the gym well before you said you would be
 
Im gutted, gym closing until day after boxing day, so  ive just been down and crammed in a biceps and quick leg session, dont know whats come over me..lol
 
i wont bore you all with the details of todays training, theres much more important things to do tonight...like watch christmas movies, wrap presents & eat the stuff that tastes so good!
 
So anyway folks, have a very good christmas, eat and drink well relax and come back better for it!
 
Im off to watch National Lampoons Christmas Vacation to get me in the christmas spirit!
 
Take care & enjoy
 
Neil
 

Needs more food! The bad side to going out for Christmas lunch...no picky food lying all over the house!

Hey Neil, I am doing the Leeds 2012 show but not sure what class yet. I am thinking it will either be U90's or classics so we could well be on stage together.
 
You are holding some great mass and good balance. I hope I am not on stage next to you bud because you out mass me by far. Awesome back and great quads on those pics. 
 
I will follow your progress with interest.

Tuffy


Hey Neil, I am doing the Leeds 2012 show but not sure what class yet. I am thinking it will either be U90's or classics so we could well be on stage together.

You are holding some great mass and good balance. I hope I am not on stage next to you bud because you out mass me by far. Awesome back and great quads on those pics. 

I will follow your progress with interest.

 
Hey Tuffy,
thanks for the message mate! It'll be good having someone else up there having known what we've gone through to get there.....its all a learning curve mate, but so far im enjoying it!
Ive followed your journal for a while, its a good one to read and i always look out for it; Youve made some damn good progress there so keep it going and it'll be good to see you up there in Leeds! All the best with the training & the progress up to the show.
 
Neil
 

Evening everybody!
 
Thank santa claus that the gym reopened today, so after a nail biting forced 2 days off, i managed to dodge the missus and run off to the gym!
 
Chest & Triceps today
 
Flat Olympic Bar Bench Press
2 warm up sets then,
100kg x 20
140kg x 10
160kg x 6 (new pb) / 100kg x 12 / 60kg x 10 slow reps
 
Incline Dumbell Flyes
30kg x 12
30kg x 12
30kg x 10
30kg x 10
 
Pec Deck Machine
70kg x 20
100kg x 12
100kg x 10
 
Incline Smith Machine
80kg x 15
100kg x 12
110kg x 10 / 80kg x 8 / 60kg x 6
 
Low Pully Cable Flyes
40kg x 20
60kg x 15
60kg x 12
 
Smith Machine Close Grip bench Press
60kg x 12 slow reps
60kg x 10 slow reps
60kg x 9 slow reps
60kg x 9 slow reps
 
Cable Rope Pushdowns
20kg x 15
20kg x 12
20kg x 12
 
single are overhead cable ext
6.25kg x 15
7.5kg x 12
7.5kg x 12
 
End of a nice day back! Thankfully its another year before xmas again, so it wont close haha.
 
have a good night
 
Neil
 

Straight back at it then Neil, can't fault ya although I keep being told it's good to have a week off every now and again... I just can't get my head around it so I crack on haha
 
Do you have the ocassional pint / glass of wine?

Finally! Im back and this damn computer is working again!
 
Apologies if anyone thought id defected or was ignoring their commenrs, but after having some issues with trying to reply to posts on here, read PMs and anything that involved clicking a button....finally all is sorted and im back online to bore you all with further updates and progress..ha!
Hope you all had a good xmas and start to the new zear.
 
Neil

Good to see you back Neil, how's things coming along with condition, training etc... Are getting the food in easier now?

Changed

Well hello strangers....
 
Its been a while, missing in action on my behalf! But time to return!
 
After hitting some issues back in Jan, then unfortunetly fracturing my sternum bone in mid March, Ive now been given the go-ahead to get back to full training. I never really stopped completely after the injury but it did prevent doing anything remotely close to what was required to keep on target for the Leeds show, so as it stands for now...my aim is to get growing again until mid august and access things then with regards to weight and condition. If im at a level where I think the November show - London Classic  under 90's int - is a possibility then I'll start the diet phase.
Seeing (JP) Johnny Napalms progress with his diet phase has me itching to get back, so im hoping he gets the good result he deserves at the Warrington show!! Flanders won't be too far behind him with the Bedford show in June i think, which I'll hopefully get to see....competition season is coming up fast for alot of the guys on here, so good luck to all who get up there!
 
Goodnight for now everyone, but its good to be back in the gym!
 
Neil
 

sorry to hear about your injury,s bud but it,s good to see u back on the mend

Sorry to hear about the injury Neil, but glad to see all things back on track.. Stars of Tomorrow would be a great show to target, all the best with the remainder of the off-season, i'm sure any loss of gains will soon spring back with muscle memory etc, and not to much to catch up on.
 
It'll be good to see you in Bedford if you can make it to the show, i'll be the smallest guy in the Classic's with the Blue trunks, with a huge smile!

Sorry to hear about your injury mate, glad you're back in training.