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The OffSeason Begins...OJay's Road To Redemption 2013 with James Collier

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OJay
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2011/11/10 13:22:23 (permalink)

The OffSeason Begins...OJay's Road To Redemption 2013 with James Collier

Just thought this would be an appropriate time to sort my journal over here on MT. Some of you may know me from other sites where I post
As you may or may not know I am a sponsored athlete with Bodybuilding Warehouse and can't thanks Kieran enough for his ongoing support hopefully I can repay this with a great showing on stage, I know I will put in 110% effort and should bring a complete different package to the one i bought last time around when I competed in the classics in 2010 UKBFF Bedford.
 
I took the trip to see James Collier yesterday and got a nice plan for the rest of the off season to work on some bodyparts and diet trying to get a little more growth before show prep starts in feb sort of time.
 
I will try and answer as many questions as possible and keep up to dat ewith this journal as the time goes by
 
 
post edited by OJay - 2012/07/01 15:29:37
#1

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    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 13:41:44 (permalink)

     
     
    Sorry for the size of the pictures not sure how to bring it down in the forum post
    post edited by OJay - 2011/11/10 13:42:46
    #2
    OJay
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    OJay
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    OJay
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    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 13:50:11 (permalink)
    this was last nights chest session wasn't expecting to train but due to car problems and getting back from seeing James early enough I was able to get a lift to the gym which meant if car wasn't fixed today then would be able to have a rest day. btw I don't believe in ego lifting my weights and strength will increase but I know i'm not the strongest lol
     

    pre exhaust chest bi traps

    Incline Flyes db
    22x12
    30x8
    30x6
    30x5 and Dc stretch

    James Collier's variation of db press (5 full reps and 5 with the top part squeezing - killer!)
    22x12
    22x10
    22x10
    22x9

    Incline BB

    60x6
    60x6

    as you can tell chest crazily knackered but thought would just increase the pump again and make sure

    techno gym press machine
    35x15
    35x12
    35x9


    then biceps

    Hammer Curls really emphasising the squeeze
    14x10
    14x10
    16x8
    16x7

    Cable Curls close grip straight bar elbows stuck in no movement

    20x12
    25x10
    30x8

    DB Shrugs

    34x20
    44x14
    50x9

    now knackered

    post workout shake of cnp pro recover with a scoop of cnp whey also included in there too

    post workout evening meal

    7egg white 1 egg, almonds and loads of veg
    #6
    James
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 15:12:22 (permalink)
    Great stuff mate.  Good to see you yesterday.  Now for improvements!

    James Collier - MuscleTalk Co-Owner

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    Aaron Hallett
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 15:33:49 (permalink)
    looking in tip top shape ojay!
    #8
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 17:05:05 (permalink)
    Cheers Aaron fingers crossed i will be able to use James' help with the best effect I know I will do exactly what i'm told, i'm a good boy lol
    Already stuffed thats the only thing I don't like with working out in the evening normally having a full gut
     
    food was upped today extra oats with a shake, then I usually have about 85g cooked weight rice but been upped to 70g uncooked which is nearly double cooked! We shall see what effect it has on my workout. I need to get my head around putting on bodyfat.
     
    James improvements are a certain with all this extra food and hard training and apologies for all the emails
    #9
    dazc
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 17:27:31 (permalink)
    good stuff mate, very lean already!  you must have been about maintenance with your diet, so more food needed to grow, and it sounds like thats what you have got!
     
    will be interesting one to follow!


    My journal
    Biomechanics coach
    #10
    brutali
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 17:55:03 (permalink)
    Subbed mate, Looking lean mate, Is it the Classics your aiming to compete in again? What kinda weight and height are you in the pics?
     
     

    #11
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 19:55:37 (permalink)
    Thanks

    Will be the classics anything over 71k will be an improvement from last time I was 70.7kg weight limit 76.7kg at 172.7cm 5ft 8ish
    #12
    micky
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 20:24:57 (permalink)
    All the best o jay be a good one to follow!!

    Micky McKay
    Personal Trainer & British Champion
    www.fitness121.co.uk
    Sponsored by:

    #13
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/10 21:47:04 (permalink)
    Thanks micky will do my best. :)

    Lovely shoulder workout tonight wasn't liking having a full stomach from all the extra food but was stronger for it :)

    Will post it up tomorrow morn currently doing trigger point with a golf ball to release some sore areas 


    Just had my last meal stuffed well shake and grapefruit to go still before bed :)
    #14
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/11 09:30:27 (permalink)
    Last nights session was shoulders and triceps with some abs tagged on 
    Oh and squeeze set of calves for fun :)

    Can't remember exact weights it's in my book upstairs so will try from memory

    Bb shoulder press seated.
    60x5
    70x5
    75x5
    77.5x5
    80x 5 2.5 more than last week 
    82.5kx 4 last rep spotter says didn't help but wasn't convinced but improvement still with feeling on delts trying to keep traps relaxed and shoulder girdle down throughout very hard to explain and master I'll get there :)

    Same with lat raises try to come up to feel where the traps are about to take over and control and return to start
    Seated lat raise
    10x15
    12x15
    16x6
    12x10
    12x8

    Ez upright row
    20kx15
    30kx15
    35x12
    35x7

    Rear delt squeeze very light sort of circle your hands starting parallel to each other high up take to sides and turn DBS towards ceiling to squeeze rear delts then bring downwards and finally towards body real light weight needed and a full squeeze lovely finisher
    6kx 11
    6k x 10
    6kx 7

    Rope push downs go to bottom stop and flick wrists at the advice of James to get an extra contraction...damn! Elbow never move from side of body throughout :)
    20x25
    25x14
    30x8
    30x8

    Ez skulls crazy slow on incline and arms start way behind head so constant tension on triceps
    20kx 7 with major forced stretch
    20kx 6 with stretch
    20k x 4 and stretch triceps screwed 

    :)

    Rope crunches no reps needed counting the slower the better with HARD contractions :) we went for time under tension to really hit the fast twitch fibres of the abs
    25k x 1min 30s
    30k x 2 min killer!

    Calf raises standing
    2 sets hard squeezes once again weight and reps just going for that burning feeling then stretching them out


    Plenty of stretching followed my pro recover with added whey :)


    #15
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/12 12:54:46 (permalink)
    lovely session today was well up for it knowing i have the extra calories wanting to make sure I had my sleep so no excuses need to get my strength back up on squats
     
    my favourite day leg day :)
     pre workout was superpump fruit punch and my whey shake with water excel during and recovery drink with added whey afterwards
    warm up sets aren't all written down
    cycle for 5 minutes steady
     
    lying leg curls
    32.5x15
    40x15
    47.5x9 (1 more than last week)
     
    squats
    100x6
    120x6
    140x7 last time done 140 only got 3 crap ones so strength already on the up with the extra munch :)
    140x6
    100x9
    60x10
     
    leg press
    280x10
    360x10
     
     
    leg ext
    40x15
    45x16
    55x11
     
    seated leg curl 1 drop set
    40x12, 30x15
     
    barbell sldl
    60x10
    80x10
    100x8 actually felt my hams on the 100 and if i up the weight this never happens so they're getting stronger also
     
    finished with 10minutes cardio to flush the crap around a bit :)
     
    now time to chill!
    #16
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/13 13:05:31 (permalink)
    Went to train back today but got to the gym and realised wouldn't have training partner tues morn and also that my hams and quads are slaughtered from yesterday's legs... So we switched to chest and biceps with a touch of traps and had a nice workout even though feeling shot :)

    Inc bb press
    100x6
    102.5x4
    90x4
    60x6 ultra slow

    First time I've controlled and really felt 100 in just the chest in ages so strength is going up slightly making full use of the 1.25k plates rather than jumping unrealistic weights each week and failing 

    James' inc db press as described earlier in journal it was in mt newsletter in april great pump and squeeze went up 2k from when I done these first last session
    20x5+10squeeze
    24x5+6squeeze
    24x5+6squeeze

    1set pec deck squeezing to failure on 25k slowly 

    Hammer curls
    12x15
    16x8
    16x6

    BB curls
    22x15
    25x8 real slow hands stretched to really stretch out forearms 

    Smith shrugs
    Done these like Incredible Bulk described in another MT newsletter
    5up 5s down 
    Drop set 
    120/80/40 didn't count reps though just failure each time


    Trying a random mix on my boditronics recoverEX with a scoop of Choc whey, will be different lol

    May treat myself to a roast maybe later depend how feel :)
    #17
    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/15 13:14:06 (permalink)
    Today's session was back 
    Soooo
    Thought I'd record a superset I'll get it up later :)

    Got up protein shake. :)

    20mins steady cardio whilst my oats were 'brewing' :) then egg whites with a full egg and pineapple juice 
    But of glutamine

    Hour later superpump and whey shake

    Excel during and recover xs with some added whey after :)  plenty whey :)

    Wide pull downs really concentrating on lower lat contraction and stretch at the top

    75x9
    82.5x8
    82.5x7
    60x12

    Ez bar bent over rows got these from littlechris and add a different squeeze to the lower lats
    70x8
    75x9
    80x6

    Deadlifts 
    Warm up sets x 3
    120x5 feeler set
    140x pass on reps it's on video then back extension drop set with 10k>body weight> negatives

    Standing rope rows on low pulley
    Really emphasise that lower lat contraction once again :)
    30x10
    37.5x12
    45x9

    Back screwed so 1 finisher to pump

    Rope straight arm pulldowns 
    25x pass on reps full squeeze and stretches 

    Seated calf raises
    Concentrated on lengthening set rather than reps 
    52.5
    60
    75 ds 52.5 ds 30 then training partner stood on machine for few negs 

    10 mins steady cardio and stretching :)
    #18
    OJay
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    OJay
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    Re:My Journey to 2012 Competitions with healthy action 2011/11/16 18:22:30 (permalink)
    Today has been a write off really not feeling awake at all

    Woke and done the usual stuff breakie before training was going to do an extra session and hit legs for the 2nd time this week like I done last week but was completely numb when was getting ready luckily my training partner for the day said he's feeling sick so we didn't train
    I was thinking I'd need more meals then could go at 6.


    Went to get adjusted at the chiropractor and now I feel real nautious so listening to the body and not including an extra 5th session this week even though I am really bored its not good for the body just feel like I could sleep any second! So will train tomorrow either am or pm depending on the body and training partner timings.

    How crap does it make you feel when you don't go? I feel rubbish but know its the brainy thing to do. 
    #20
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