Time To Grow (pics pg16)

Back/Rear delts and traps and calf’s:
Wide grip pull downs - Pg15 x10,10, P16x7 Pg12xfailure (up reps)
Bent over BB row - 85kgx8,8,8,8 (up weight)
Partial dead lifts - 125kgx8,8,8,4 (up 5kg) See notes
Close grip pull downs – Pg14x8,8,8 (up weight)

Bent over DB raise - 125kgx10,10,10,10 (dropped weight see notes)
Reverse peck deck - 50kgx10,10,10, (up reps)
Seated DB shrugs - 37.5kgx8,8,8,8,8,8 (up weight)

Standing Calf raise Pg16x20,20,20,20,20 (up weight)

Cardio done circa 6am, 45mins very brisk walk as it was freezin! Got back home, had a quick power nap then had a few car parts to pick up before going to the gym.
Really enjoyed the session too. Grip went on DL's but technique is far better and strength is still good so I'm happy. With the bent over raises, I've dropped the weight as I felt I was doing more of a shrug movement so I'm sticking to that weight until I'm happy with form. On the weight front I've gone from 15st 6lb to 15st 4lb since the addition of cardio so it's clear this is what was missing.

NABBA NE Comp Journal
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car parts you say?

nice big sunstrip and one of those whistling exhaust trims for the beemer is it??? lmao!

bicep reattatchment surgery recovery journal
no shows this year :-(

HAHA, ye m8 n a set o bling chrome wheel archez innit!!!
Just some new engine mounts for it although I am bidding on an M50 inlet manifold for it on ebay at the min too (gives it far more at the top end)

45mins cardio done at about 8ish this morning. Just got 120 eggs for £10 so pretty pleased and just found my mom can get a membership card for the local costco so cheaper meat all round too! Good times!

NABBA NE Comp Journal
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Just come back from Costco and OMG!!! Got a weeks worth of chicken and steak for £45, I felt like I was stealing the things in there were so cheap! Also (and sorry now to all prep'in) I got hold of the biggest and best CHEESECAKE I've ever seen! It must be 3in high and 15in diameter!! It's getting chopped up and used my my designated treats!!
Made a mistake when writing weight up the other day, I dropped from 15st 10lb to 15st 8lb, not 15st 6lb to 15st 4lb, god knows why I mixed it up?????

Will next be getting weighed next saturday to see how fasted cardio is effecting things.

NABBA NE Comp Journal
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I've never ever understood the fasted cardio theory, you do cardio for said amount of time at said amount on intensity, it burns said amount of calories, you consume said amount of calories and thus deduct the calories burnt from cardio fasted or otherwise surely???. Ok another way of putting it lol:

you consume say 3500 cals a day and burn say 500 cals from cardio, fasted or otherwise yes/no??

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

I'm just doing what Paul tells me mate.  I always thought you burnt/used more fat in a starved state as glycogen levels will be low due to not havin eaten for so long.

NABBA NE Comp Journal
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I always thought cals in cals out equal fat lost?

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

Inspired by you Mr Rack, I present you this picture

How do I compare?

10 Week Test-C Cycle
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I always thought cals in cals out equal fat lost?

The body won't necessarily go after the fat for energy. Also, calories might be calories but the body responds differently to different types of food.

My Journal

FPMSL AWG, we'll have to set another "pose off" thread in the general section!!

My god it's getting cold now! 530am cardio was a very brisk 45mins walk, it had to be brisk to keep me warm. Hat and mittens are defo in order tomorrow. Last time I was this cold doing cardio was in January when I was doing MMA but was running so warmed up pretty quick.

Will be doing delts and tris at lunch time.

NABBA NE Comp Journal
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A study carried out at Kansas State University (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985), indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon. By measuring respiratory gas exchange, caloric expenditure, and carbohydrate and fatty acid metabolism, these researchers showed that the mass of fat burned during aerobic exercise amounts to 67% of the total energy expenditure achieved when the same exercise is done later in the day or in the fed state.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

RACK


FPMSL AWG, we'll have to set another "pose off" thread in the general section!!

I accept your challenge

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Thanks for that Valhalla

AWG you as they say are on!!!

Here's yesterdays session;
Shoulders/Triceps:
Seated smith press 75kgx9,8 (elbow tweaked) 70kgx8,7
Seated Side laterals 12.5kgx8,8,8,8 (same)
Seated DB press 25kgx10,9,8,8 (up reps)
Standing front raise with a straight bar 20kgx10,10,10 (same)

Straight bar cable press-down 60kgx8,8,8 (different machine, less pulleys)
Skull crushers 30kg (not inc bar)x8,8,8 (less weight due to elbow)
Between bench dips BW+20kg DBx10,10,10 (same)

Bit of a hit and miss session, going to have to start with MSM again as elbow is starting to hurt a little, nothing major just a slight pain but enough to cause discomfort. Strength felt a little down but haven't been geting a much sleep last few days due to starting cardio. Once body has fully adjusted I'll be fine.

Cardio done this morning, again at daft a.m. Seems strange getting up when the moon is still in the sky lol!

NABBA NE Comp Journal
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RACK

Cardio done this morning, again at daft a.m. Seems strange getting up when the moon is still in the sky lol!

Bogger that.

Shame about the elbow any idea what's flared that up?
Seems to be a lot of tendonitis about at the minute
...maybe it's a new contagious strain

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."


Link to training partner's blog
Mark Jackman and The Great Right Hope

Not sure mate, I don't think it's ever gone away tbh.  It seems to be more when pressing in a verticle plane so will have to keep an eye on it.  The cold weather won't be helping either.

Just been told I'm working away in Port Talbot for a couple of days next week but it shouldn't pose too much of a problem. Going away sunday night after I've trained, monday is rest day, I'll be back for tuesday evening so can train then. Diet will be pretty much on the button as our company are pretty good and let us buy what ever we want on the expences so we always get too notch food. Cardio should be easy to do as I'll take my trainers along and tread the streets.

Just a shame it wasn't a few weeks ago as I could've got to the Port Talbot show

NABBA NE Comp Journal
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Shoulders/Triceps:
Seated smith press 75kgx9,8 (elbow tweaked) 70kgx8,7
Seated Side laterals 12.5kgx8,8,8,8 (same)
Seated DB press 25kgx10,9,8,8 (up reps)
Standing front raise with a straight bar 20kgx10,10,10 (same)

Straight bar cable press-down 60kgx8,8,8 (different machine, less pulleys)
Skull crushers 30kg (not inc bar)x8,8,8 (less weight due to elbow)
Between bench dips BW+20kg DBx10,10,10 (same)

that woul hurt my elbow too

-

It's strange R, sometimes it won't hurt for weeks but then it'll give me trouble for a few days???

Just been told the job away is up in the air now so might not work out as planned. Either way I'll figure out a way to get all the food and training sorted. As Mr Eastwood says in Heartbreak Ridge "Adapt and overcome!"

Also I've got a real bug for doing a show next year now, not only from friends on the boards doing it but a few from my gym are thinking of doing it next year too. Although they are wanting a UKBBF show in sept where I'm still wanting to go for the NABBA North East in May. Either way I'll be mentioning it to Paul in my next mail.

NABBA NE Comp Journal
http://www.muscletalk.co.uk/tm.aspx?high=&m=3759183&mpage=1#3759384

Hey Rack hows tricks mate?

Good to see you back into the training and I take it that is the new VIP on page 5? I would say you look happy but you do have a vodka in ya hand so I suppose you would lol!!!

I take its your bulking atm bud?

I love bulking, but Im cutting atm doh!!! A long road to go for me atm as I want to shed about 1 stone to get bf% down to around 11 - 12% at 15 stoneish.

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My elbows usually kill after a few sets on triceps

10 Week Test-C Cycle
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oasis


I've never ever understood the fasted cardio theory, you do cardio for said amount of time at said amount on intensity, it burns said amount of calories, you consume said amount of calories and thus deduct the calories burnt from cardio fasted or otherwise surely???. Ok another way of putting it lol:

you consume say 3500 cals a day and burn say 500 cals from cardio, fasted or otherwise yes/no??

i think the theory being that there is less energy available, therefore it comes from fat

bicep reattatchment surgery recovery journal
no shows this year :-(