Westy's attempt at gaining some muscle!!!

Right well it's all most the new year so time really for a new start!

I am hoping to run this journal over the next 18 months leading upto the MT show in 2013

So far I have competed twice in the classic class, the first time at Portsmouth in 2010, then again 15 months at the MT show 2011. I didn't place in either show but I am determined to change this next time I step on stage!

In my first comp I didn't look great but achieved my goal of making it on stage and not looking out of place. During the 15 months I did make some good improvements stepping back on stage at exactly same weight but leaner and clearly more muscle. I wil try and get a couple of pics up when I get a chance. Between my last 2 comps took 6 months off aas which limited the amount of muscle I was able to add.

So now I am also having another 6 month break from aas to allow test levels etc to recover. As leading up to my second comp and rebound I was on for nearly year. I have now been off 9 weeks, and run a fairly successful pct, I can feel my test levels have recovered a little now and over the last week or so I have actually started to progress with my training again, so figured I am now in a good position, to step my diet up and start gaining properly.

Well I guess I need to detail my training a little
Monday- chest and biceps
Tuesday - quads and calves
Thursday - shoulders and triceps
Friday - back and hamstrings
I will throw in so abs when I remember and feel like it!

Also cardio will be done hopefully 4 times a week, on waking for 30mins at a time.

My diet will be key
This is my current plan

Meal 1- 100g oats, 60g whey, 50g pb and a banana
Meal 2 - 70g rice, 200-220g chicken, tbsp evoo(15g), veg and pineapple
Meal 3 - same as meal 2
Meal 4 - 60g whey and 70g mixed nuts and dried fruit
Train
Meal 5 - 60g whey and 70g coco pops
Meal 6 - at least 200g of salmon, pork, mince, steak or chicken, with 60g of carbs from rice or potato

At the weekends I tend to relax my diet a little I will include things like wholemeal breads and wraps etc. But stil generally pretty clean.

Supplements I use are creatine and glutamine first thing and pre- workout.

Well current weight is 14st 10lbs (9lb down from my on cycle weight) as I compete in the clasic class I have a weight limit of 13st 7lbs. Having competed at 13st 2lbs I have some room to gain weight plus I think another 5-10lbs of fat could be dropped to bring my in truly shredded. So lean gain of up to 14lbs would be nice.

So Let's see how it goes!

Nice one Westy, great to see you running a journal.. all the best with it and will be following your journey all the way to stage.

Hello mate,
 
Good to see you starting a journal, im sure this will be a good read!
 
Neil
 
 

Thanks guys not much to report at the moment really as having a rest up this although will be hitting the gym tomorrow and Friday.

I will train my whole body over the 2 days, it won't be the traditional upper and lower split I am going to do a back and front split. I.e those muscle visible from the front like chest, shoulders, quads, abs, but will include tri's. Then the other session will be back, traps, hamstrings, calves and then biceps.

30mins cardio done and dusted, mixture of power walking and jogging, as my fitness improves I will jog more! And the power walking will get less!

That split sounds painful mate, and take some time to get through them... tie you over until the new year though I guess.
 
Good to see the AM cardio, if you continue with the powerwalk a rucksack with 3 x 2ltr bottles of water should help keep the HR up... I hate running and worry about the knees so find the weighted powerwalk beneficial.

It shouldn't be too bad on the work outs. Because as I said I am treating this week almost like a rest week, so working sets will be minimal, probably something like 6-8 sets for larger body parts like chest and quads, then maybe 4-6 for say shoulders and biceps!

Great to see a journal up mate, wish you all the best with this, look forward to the changes

Sorry forgot to say thanks, Flanders, Nellsuk and Danny for visiting my journal!


Right well 30mins cardio done again this morning! I will be training my front later, so chest, shoulders, quads, and tri's!

I best get ready for work :-(

Ok so went to the gym this evening

I trained
Chest, shoulders, tri's and quads

Chest was
Incline smith 3 sets
Flat db press 3 sets
Db flyes 2 sets

Shoulders
Db press 3 sets
Db lateral raise 2 sets
Db front raise 2 sets

Tri's
Cable press down 3 giant drop sets

Quads
Leg ext 5 sets
Adductor and abductor 2 supersede
Leg press 3 sets

The work out was nothing special the plan was to go lighter, and rep it out more, however even with the drop in weight, I still struggled, but i am sure after a week or 2 of eating properly and taking my supps again I will get that strength back.

Also on a side note I bumped into Aaron hallett in the gym, now bearing mind he lives a 120 miles from my gym it was a surprise.
He is looking and looking forward to competing again next year.

welldone on putting up a journol westy bud will be a good one to follow i think . todays session looked like a right bugger bud keep it up

Nice session Westy, have you tried James' 12 minute tricep routine? smashes them proper!!
 
Nice one bumping into Aaron, I bet he looks mahoooosive!!...

Cheers guys it was a decent enough session it did what I was after so I am happy with that!

I did see James tri routine but can't remember it so you can put it up for me I will give it a go!

westy19


Cheers guys it was a decent enough session it did what I was after so I am happy with that!

I did see James tri routine but can't remember it so you can put it up for me I will give it a go!

u  will love james 12 minute tri routine it,s a bloody killer and gives u the best DOMS ever

In this month's newsletter:
 
http://newsletters.muscletalk.co.uk/1112.aspx

Thanks for that Flanders i will give it a tri (do you like what I did there :-/)

Ok so last nights work out was back, hamstrings, calves and biceps

High row x 3 sets
Lat pull down x 3 sets
Low row and straight arm pull down x 2 supersede
Deadlift x 3 sets
Hyper ext x 3 sets all with drops
Leg curls x 3 sets
Seated calf ext x 3 sets
Stand calf raise x 3 sets
Preacher curl x 4 sets

And that was all done in about 75mins, again I just went more for reps on this aiming around the 12-15 mark

I had wanted to do cardio yesterday and today but have not done it as come down with a really sore throat and bit of a cold so figured going out doing cardio in the cold wasn't the best idea!

Right well it is the start of the new year now. 
 
i have done 30mins cardio this morning and will starting the gym properly again from tomorrow. 
 
over the xmas and new my doet has been shocking to be honest some good day, some ok days and some terrible days.  but back on to all clean from now on. 
 
Luckily even with shocking diet weight has stayed pretty stable give or take a pound.  also i took some measurements earlier which i have done since come off, and actually was pleasanty surprised.
 
Arms holding solid at 17in
quads are still terrible at 26in, but were only 26.5in on cycle, an area i really struggle with but this is a main area of focus to bring these up.
Then waist 33inches don't get me wrong i would like it smaller but al lthings considered i am happy with this andi t certainly shows long term progress has been made.

All good then matey, I was back on the powerwalk this morning and a little cardio PWO... i'll be happy once i'm back into routine with work etc.
 
Looking back at the vid/pics your balance is pretty good IMHO, big chest and shoulder width very strong which perhaps shows a slight lag in the quads but not really struggling?

I do struggle with my legs I seem to be able to get them to ok size but always a little behind my upper body!!

It is definately genetic though, you just have to look at my dad and you can see it! I.e holding fat mostly round lower back and waist and as for the legs my dad is nicknamed chicken legs at his work so that shows what I am fighting against with my legs but I will get them to grow there is no doubting that!!

I was gonna do cardio this morning but when my alarm went off and I heard the force 9 gale outside I decided against it!!

Gym later though chest and biceps! I am looking forward to it!!