Time To Grow (pics pg16)

Had a really good weekend and have woke up with a big smile on my face this morning, even though I was back to walking my dog and having to let the horses out!!!

Today is day 1 of PSCARB's plan.

All food was prepped last night, spent a fortune on supps but will all be worth it :)
Was far better getting everything in order last night as I'm usually rushing around in the morning.  From now on I'll sort things the night before.

As said, I'm not going to be putting the diet up.  The training is the biggest difference for me.  Instead of my usual weekday split I'll now be training every other day.  Not done this for far too long so will be a good change, also break my weekend up a bit and help keep me t total!! 
Split will be;
Day 1 – Chest and Biceps
Day 2 – Back/Rear delts and traps and calf
Day 3 – Shoulders/Triceps
Day 4 – Quads/Hams and calf

The only day which will be a challenge is my bro's wedding in a week or so's time.  Luckily it falls on a day I don't train and I know the food at the reception is all clean LOL!!  After that there's nothing in the way until my Bday at the end of Novemember and then Christmas.
Let's see what we can do up to then.........

Once again, big THANKS to Paul for helping me out.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Its time to goto war Rack!

This is your time.

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!

I'll be interested to see if you can pack enough volume into training every other day if you're still having to squeeze your sessions into your dinner hour.
Should be fun to watch

Team "Show Pony"

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

Thanks Valhalla

@Jedi, should be able to fit it all in no problem.  At work, I'm allowed an hour between 12.30 and 14.00.  So I can kinda stretch it out ;) 
If I'm sturggling I'll have to go at night.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

All the best with this mate! Will be an interesting read

Cardifflads journal - feel free to explore and add your two pennies

Cheers mate, was just about to reply on FB but you know the answer to your split question now lol

Chest and Bi's done and I even had a little "vomit in mouth" moment after the last set. GOOD TIMES!!!

Pec deck 85kg x 12,12,10
Smith machine Incline press 70kg x 10,10, 80kg x 8, 40kg x failure
Flat DB press 30kg x 8, 25kg x 10,10,9
Dips - BW x 6,5,5
 
Seated incline DB curl 15kg x 12,10,10
Standing BB curl - 30kg x 10,10,10
30’s - with 20kg

Pushed as hard as I used to today and felt far better for it! Will be well back into in no time at all. Dips were pathetic but been a while since done them after chest, so wil give me something to work on.
The set on the 30's was the killer, got to about 25 reps and I could feel to sick coming! 5 more reps and it was swallowed back down.

In a sick way I'm looking forward to how much leg day is going to hurt on sunday!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Yeah cheers mate haha, what supps are you using mate if you don't mind me asking?

Cardifflads journal - feel free to explore and add your two pennies

Just the usual vits and oils mate

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK


Just the usual vits and oils mate

Cool. Now that I am not drinking I have more free dosh to spend on things that will better my body rather than destroy it so am looking into supplementing more.

Cheers fella

Cardifflads journal - feel free to explore and add your two pennies

Day off weights today. DOMS in chest feel strange, it's not a pain but more like a numb feeling??

Day 1 of new plan went 100% and I don't feel bloated at all today so that's a good sign.
I'm going to take some pics soon and then compare them after a month. I won't be putting these up just yet though as it's embarrassing just how sh1t I look to when I went on holiday and I didn't look the best for that!!

PCT is still going well but mood was a bit down yesterday, also my temper seems to be up a touch. This could be me still being mad about my ex's mother slagging me off still. I'd like to speak my mind to her but I'll take the high-ground and keep myself quiet.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK

..my ex's mother slagging me off still. I'd like to speak my mind to her but I'll take the high-ground and keep myself quiet.

Team "Show Pony"

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

Good to see you have the plan from Paul now...told ya he'd get back to you lol.

Workout looks sound, what exercises are you doing?

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

@Jedi, you're right mate.

@IB, I'll post exercises up when I train mate.  Nothing fancy just good solid lifts.  I got a message from Paul on friday night while out lol, it made a good night even better.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

This will be tomorrow's session;
Back/Rear delts and traps and calf’s:
Wide grip pull downs - 4 sets
Bent over BB row - 4 sets
Partial dead lifts - 4 sets
Close grip pull downs – 3 sets

Bent over DB raise - 4 sets
Reverse peck deck - 3 sets
Seated DB shrugs - 6 sets

Standing Calf raise 5 sets of 20reps

COME ON!!!!!!!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

looks good fella! :-)
glad there's a solid plan in place ..

  

Bodybuilding Warehouse Board Rep

Thanks mate, it's all down to Paul.  Should be fun seeing how I respond to the change about.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Had a slight bit of headfook start last night. Got the suite out for my bro's wedding and there was no way on this earth the trousers would fit. So they've got to go back for a bigger pair. This obviously got me down a touch but also triggered me off in thinking about the stupid cycle I always get caught in.

Usually this would mean me getting up this morning doing an hour on the bike, hardly eating any food, shrinking again and loosing muscle, then crying that my metabolism's shut down, start to binge, RINSE AND REPEAT!!!

This time I've managed to spot this trigger and just deal with it. Weight is 215lb, I've got massive bloat on my waist but this is to be expected as my body will be all over the place due to PCT and the increase in cals. I need to stop crying, get through this bit and then lay down some decent muscle, it's no wonder hardly any progress has been made, how the fook can I build muscle with negative cals??????

So at the min, I'm pretty happy with how I'm coping with it all and tbh I'm just gonna stop crying about it and get on with it. I have a feeling in a couple of weeks time weight could start coming off as my metabolism adjusts but Paul will be a better judge of this.

I'm looking more full than when I went on holiday which I'm happy with, just the waist seems to explode.

Anyway, can't wait to get to the gym later!!!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Team "Show Pony"

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

Got any more holiday  pics for the non-Facebook MT-crew?

Journal + Fitness Equipment + Cheap Webhosting

Not at the min mate.  I've got about 500 pics of the hol.  If I get chance tonight I'll pop a few up.  There are some quite nice girls on them but we had to go careful which one's made the cut due to VIP's  still can't believe I stayed faithful while there!  GOOD and BAD TIMES LOL!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Whats your facebook?

My Training Journal

PM sent [James]

Back/Rear delts and traps and calf’s:
Wide grip pull downs - Pg14 x12,10, Pg15x7, Pg11xfailure
Bent over BB row - 80kgx10, 70kgx12,12,10 
Partial dead lifts - 130kgx4, 120kgx6, 110kgx8,8 
Close grip pull downs – Pg12x12,10,10

Bent over DB raise - 12.5kgx12,12,10,9
Reverse peck deck - 40kgx12,12,12
Seated DB shrugs - 30kgx10,10,10,10,10,8

Standing Calf raise Pg14x20,20,20,20,20

Absolutely dead!!!  The dummy well and truely came out on the DL's I can't believe how weak I am, I've not felt anger like it for a while.  Had to take a minute then just get on with the rest of the session.  I'm pretty pleased with it but the deads are still winding me up.  I should be a lot stronger on these!!!!!!  The volume of the session was the biggest thing to get over, not trained like this for far too long and as much as it hurt, I enjoyed it!!!

Thank god it's a rest day tomorrow!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Following on from your deadlift frustration, I have just made a similar post regarding my recent debacle.

Im finding frustration in a few unexpected places of late.  If asked the question "could you bench this for 6" or "How about 6 of that on leg press" I could have hand on heart, answered with a resolute yes! However the reality is a resounding no.. My mind still thinks it is still capable of lifting a heavy X when the reality is I can physically only handle a Micro Y. It truely is a frustrating and angering feeling when something that was once toppled with ease, topples you in return!

I can only imagine this frustration to be that of a man in his 50's who tries to run again on day to find his legs don't work as they did.

Sobering.

On a positive note! Im stoked you had a great session buddy.

Also, to [James] - Snoop around the MT memebers group on Facebook, you will find some familiar faces. I believe IB has his shirt off and meaty tits out in his profile picture lol... 

For not wanting to come across as a nosey joneses, I have not requested to be anyones friend. Im shy in that respect! I should use th eMT credo and "Man up".

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!

Took the words out of my mouth mate.  It was the frustration that got to me the most.  How could I be that weak??  My head just went and I could have just left the gym. 

End of the day, I can only lift as heavy as my muscle will let me.  I will improve on this though over the next few weeks!!!!!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Headfook gone today, VIP came round last night just as I got out of the shower and her first words were "Jesus, you look massive compared to sunday!" So the plan is going well LOL!!

Feeling better and better as the week goes on, although very sore from session yesterday. Lower back especially!

Rest day today but as always the dog walking will still be present, very steady paced.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Hi mate good to hear you had a good holiday and the belly got you .
I think the best move is help and  Pscarb has many lads under his wing now from what i see on the forums .
He will put you on the right road you need to be on anyway loads to catch up on .
Big hugss and kisses to the avatar pic
Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

WooT, I wish my VIP payed me compliments. The ones I get are usually when I do the vacuuming/dusting un-announced! They are spare to say the least

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
I got out of the shower and her first words were "Jesus, you look massive compared to sunday!"

^sounds like a testimonial for a certain kind of 'pump'.

Team "Show Pony"

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

@Forddee, Hi Daz, yeah defo was time to get some help on board again.  Still owe you a massive thanks for the advice you gave me before holiday too.  Paul is a top bloke and I'm very greatful for his help.
Thanks for the hugs and kisses mate MWAH xxx
 
@Valhalla, TBH she really couldn't be any better.  She's really interested in my training and dieting and this morning when I got up at 6am to walk the dog she was off home on the cross trainer.  It does help she's stunning too LOL!
 
@Jedi, I really should have read my post before posting it hahahaha!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Shoulders/Triceps:
Seated smith press 60kgx10,9,8,8
Seated Side laterals 10kgx10,9,8,9
Seated DB press 25kgx9,8, 20kgx10,9
Standing front raise with a straight bar 20kgx8,8,8
 
Straight bar cable press-down Pg12x10,10,10
Skull crushers 30kg (not inc bar)x10,9,8,6
Between bench dips BWx10,10,10

Had yet another good session!! Slight pain in elbow on skulls but a bit more time warming up should solve that.
Looking in the mirror I seem to be growing everyday, prob just in my messed up head but hey, I'll take it!!
Got someone come up to me in the gym too asking how he could get his upper chest to look like mine, at first I nearly said "what, you mean tits?" then decided to take the compliment and tell him I used to do a lot of incline bench.  I felt pretty good after that :)

Bit tired today as I found a film I watched as a kid, on youtube so ended up watching it all. Turns out it was pants but when I was about 10 it was the dog's doodars!!! Can chill out and relax after work though as VIP will be coming round later, and yes I'll be stopping in on a friday!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Nice session, am I noticing more reps?

Team "Show Pony"

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

What height are you doing your rack pulls from?

Knee height or above bears little resemblance to a deadlift IMO, you want low to mid shin.

I still think you should be doing from the floor though.

Comebacks are annoying, I had 2.5 years off, dropped below 13% with high bodyfat and crap strength.

Taken me over a year to get back to where I should be, but you have had 2 weeks off, should be much quicker, maybe a few weeks..

Keep it up. You physically couldn't have lost much muscle in a week.

@Jedi, cheers mate, reps are between 8-10 for the time being.

@Badboy, I'm doing them from the floor mate.
I just think I need to get used to the exercise again as I wasn't doing it that often before.

Had an eventful weekend this time round, highlight was my mate losing his house key and us having to climb in through a dog flap and then brake into his house. Oh the fun!

Yesterday was Leg day, legs on a sunday!!!!!

Quads/Hams and calf’s:
Leg extensions - Pg15x15,15,15,15
Hack Squat - Pg14x10,10,8,8
Leg press - 170kg PSCARB Style (pure hell!!!)

Lying leg curl – Pg8x10,10,10,10
Stiff leg deads - with DB – 30kgx10,10,10,10
Seated Calf raise 160kgx20,20,20,20,20

I felt sooooo ill after the leg press. Put 170kg on thinking I should be ok. BULLPLOP! I was blowing my ring out and nearly crying on the 4th set. Last few sets were a little scrappy so I'll drop the weight next week and get better form. Must remember to warm ham's up better too as on the leg curl they were pulling quite bad.

Diet is still going awesome although very bloated today. Over all I'm looking a lot fuller and dealing with the belly ok. Enjoyin the food though.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

All the hallmarks of a good leg workout.

I have taken to eating a very small meal no close than 3 hours to my leg workout to combat Digestive distress and prevent neausea.

How on Odin's earth do you manage 160Kg On calf raises? I usually do 40-50 for a rock solid 12.. Is it as machine?

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!

I just popped 4 plates either side and forced my knees under mate   TBH I really don't like the seated calf machine at our gym, it's really awkward to use.  I'll try and get a pic posted tomorrow of it to give you some idea.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

You might think you had a hardcore leg press session but no
...THIS is hardcore leg pressing

Legs on a Sunday though
Now that is hardcore.

Team "Show Pony"

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

ooooo brand spanking new journal Mr Rack!
 
mmmmmmm mucho reppage!!!!
 
Good going!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

OMFG!!!!  I'm not know for my health and safety awarness but that's just crazy!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Thanks Chrissie

I'll try and make it a good 'un

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Will try and keep up with this one to see how you go mate.

Keep up the good work

Tuffy's Journal - Click!

High-quality, tested performance nutrition. 
 Quality assurance & value guaranteed... 
www.maxiraw.com

Training Nutrition Essentials