Westy's Journey through the 2011 season Comp pics now on P33 new pic on p35

40mins cardio all done this morning.

Just about to head off to the gym for shoulders and biceps

pretty good workout

Shoulders and Biceps

Seated db shoulder press
working sets
40's x 10, 45's 8, 45's x 6

Standing BB Press
60kg x 5, 70kg x 1, 60kg x 6

DB lateral raise and db front raise superset
15's and 12.5's for 10 and 10 x3

reverse pec deck
plate 12 x 10
plate 13 x 10 x 2

Preacher curl
50kg x 8 x 2
40kg  x 10

Concerntration curls
15kg x 8 on each arm x 4

Good work out shoulder press was up on last week, to be honest not as high as when i finshed my rebound but i know fall well with in a week of my new cycle i will smash past that.

Also i dropped the bi's stuff pretty short as i am getting a few twings in my formarms which i hope will calm down once i get on cycle.

All the best for this bud

Good luck Batman.
Give the elbow a little rest or rather try and get some glucosamine/cod liver oil as that helped me when i had bad elbows from skullcrushers

westy19

     Also i dropped the bi's stuff pretty short as i am getting a few twings in my formarms which i hope will calm down once i get on cycle.

I've had this recently since coming off my cut.  Think its the massive increase of strength in muscle V the strength of the ligaments/tendons not being equally balanced.  Like you too, i've dropped direct arm work for a bit to avoid damage.  Seems to be working.

Glad to see you back on mate

Thanks for all your comments guys.

I am really looking forward competing next year, i should be bringing a much improved package to the stage.
 
Another 40mins cardio done this morning it was very cold, and i fell flat on my backside this morning.

westy19



I am really looking forward competing next year, i should be bringing a much improved package to the stage.
 
Another 40mins cardio done this morning it was very cold, and i fell flat on my backside this morning.

Westy, you'll be briliant!! the effort you put in the last time was stupendous...looking forward to the write up as you go along.....and ouch for the bum!...it was frikkin' freezing this morning I know...wuz out myself at silly o clock!...refreshing methinks!!....i would consider those undercrackers with bum implants! lol.....gotta protect the glutes if you're gonna be on that stage in your pants again!...lol...take care mister....

westy19


Thanks for all your comments guys.

I am really looking forward competing next year, i should be bringing a much improved package to the stage.
 
Another 40mins cardio done this morning it was very cold, and i fell flat on my backside this morning.

Good with this one but sorry to tell you that no amount of AAS or training will improve your package and even if it did i still wouldn't recommended getting it out on stage

hey westy good to see you back to the hard graft and getting ready for your next show will you be going in to it alone or will you be having P Scarb gudiance.

Squats 
60kg x 2 sets x 10 
100kg x 8 
140kg x 8 
150kg x 5....leg wraps used and crap 
100kg x 15

Leg Press 
200kg x 10
240kg x 10 
280kg x 8 

Single leg extension machine / free body squats machine (hook legs in, supports back of lower legs, then lean backwards and squat 
20kg aside x 10 each leg / 10 
20kg aside x 10 each leg / 10 
20kg aside x 10 each leg / 10 
 

Laying double hamstring 
40kg x 2 sets x 10 
80kg x 10 
80kg x 10 
80kg x 10 

Single hamstring 
30kg aside x 3 x 12, left leg, then right 3 straight sets of 12 on each leg with no rest 


Pretty pleased with this, considering after i was ill i decided to drop the weight on squats to 110kg (which i could only just do for 8reps) and really concertrate on depth, so over the last 8 weeks to progress to 150kg i am happy about.

Wed training as out on thurs 
Chest and Calves 

Seated extension 
80kg x 25 
100kg x 25 
200kg x 14 
200kg x 14 
200kg x 12 

Incline extension slow reps 
140kg x 15 
180kg x 15
140 x 15
all slow reps squeezing at bottom and top 

Flat bench 
60kg x 2 sets x 10 
100kg x 8 
120kg x 6 
120kg x 6 
110kg x 8....dropped to 70kg x 10 

Incline bench smith machine 
85kg x 10 
80kg x 9 
80kg x 10

Incline flys 
22.5's x 3 sets x 10 each with 10 seconds rest inbetween 
25's x 10 to finish 

Cables \ chest press machine superset 
7 plates each side x 10 \ 16 plates x 8
7 plates each side x 10 \ 14 plates x 8



A little disappointed with the bench pressing i seem to have dropped a rep on the flat bench.

10_minutes_late

westy19


Thanks for all your comments guys.

I am really looking forward competing next year, i should be bringing a much improved package to the stage.

Another 40mins cardio done this morning it was very cold, and i fell flat on my backside this morning.

Good with this one but sorry to tell you that no amount of AAS or training will improve your package and even if it did i still wouldn't recommended getting it out on stage

hahahahahahaha thanks mate, and i think you may well be right.

titch84


hey westy good to see you back to the hard graft and getting ready for your next show will you be going in to it alone or will you be having P Scarb gudiance.

I certainly won't be going it alone and will be speaking to Paul on Monday.

Another 40 mins cardio done this morning so that is my 2 hours for the week done. 

On another note i have decided to start my cycle this weekend rather than next weekend.  I think it is the right choice as i will be doing a 4 week oral kicker, so i start next week it will run right into the xmas week and while i won't be getting pissed i would still like to have a couple of drink and don't wanna do that on top of orals.

forgot to mention as i will be starting my cycle over the weekend, i weigh in tomorrow for current weight, and also take some photo's which to be honest i am not looking forward to cos i think i am gonna look terrible.

Alright westy, just in to catch up... I was going to ask if you've got any one helping with your prep, i've seen Paul's name mentioned a few times on here but never seen an advert for his services, is he a mod?

Flanders


Alright westy, just in to catch up... I was going to ask if you've got any one helping with your prep, i've seen Paul's name mentioned a few times on here but never seen an advert for his services, is he a mod?

Paul only really gets business by word of mouth, and it isn't his full time job.  It is something he does on the side.


He post quite a lot on uk-m mainly i think.

westy19


Another 40 mins cardio done this morning so that is my 2 hours for the week done. 

On another note i have decided to start my cycle this weekend rather than next weekend.  I think it is the right choice as i will be doing a 4 week oral kicker, so i start next week it will run right into the xmas week and while i won't be getting pissed i would still like to have a couple of drink and don't wanna do that on top of orals.

Xmas an mainly cause ya just can't wait any longer!

Nick_Miramo


Xmas an mainly cause ya just can't wait any longer!

Hahaha very good point