dazc's comp prep for the UKBFF Muscletalk championships, 24th June.

right, time to shake things up a bit i think.

since i changed from a 4 day split training 4 times a week, to a 3 day split training 3 times a week, i seem to have made more progress.  But after last week, when chest training was hampered friday by shoulders still sore from monday, im wondering about pushing the recovery even more, after all thats when you grown.

so for the next month im going to try a totally new approach for me, and its taken a long time to get my head round not training everything once a week.

new routine is to be a five day split on rotation, training 3 times a week, monday wednesday and friday.  Cardio is also going to move from after weights onto non training days.  to give me more time to eat after training, and so i can push harder on the cardio without risk to muscle.

so-

1,  shoulders and triceps.
2,  hams and calfs
3,  back and biceps
4,  chest, abs, lower back
5,  quads/ teardrops

intensity is going to be HIGH as it always is, but this way should really enable me to push the weights and volume, reduce the risk of injury and increase recovery and hopefully muscle gain.

time will tell!

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awesome shoulder session. 

shoulder press
40kgx30
60kgx20
90kgx15
90kgx12  (got talking so longish rest till next set)
90kgx 21!!!!!!!!!!! fooking 21 reps!  thought i was never going to stop!

lateral raises
15kgx12   4 sets! shoulders ready to explode!

rear delts in pec deck
35kgx12
40kgx10
45kgx6 (lol)
30kgx15

arnold press (struggling to bring them round i was so pumped!)
25kgx12
25kgx12
30kgx10
20kgx12

front raises
20kg plate, 3 sets of 10

cable cross over rear delts
3 sets of 12 nice and light

exhausted! triceps to go!

overhead extensions in cable cross over
30kgx12
45kgx12  had to stop couldnt hold my arms above my head coz of shoulders!

tricep pushdowns
50kgx10
50kgx10
45kgx12
then FST-7 style at 20kg to get a real pump!

home now, had my pwo shake, and now tucking into steak and lots of white bread.  then in an hour i will have chicken and rice.  then before bed it will be mince and potato.  PWO eating has been increased massively from this week on, as sessions are now ALOT more intense.

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Sounds like you've got this all sorted dude .. white bread ? Maaan you get to eat all the nice food

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

hmmmm mince n potato.

one thing i used to love was a good ol fashioned corned beef hash

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Dazc, did you ever see Righty's 9 day HIT split routine?  I gained pretty well off it, it's brutal though

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Awesome shoulder session there, some great lifting, especially on shoulder press.

Looking great too mate, only just found this journal, will try to pop in more often...

RACK


Dazc, did you ever see Righty's 9 day HIT split routine?  I gained pretty well off it, it's brutal though

i think so mate, but i think i need more volume on each bodypart, the restpause stuff on high weight would aggrivate all the niggling injuries i have i think!  whenever i push really heavy for more than 2 weeks at  time, everything starts playing up!  hence the high reps and sets i tend to use these days (and the girly weights lol)

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naththebeast


Awesome shoulder session there, some great lifting, especially on shoulder press.

Looking great too mate, only just found this journal, will try to pop in more often...

cheers mate!  good to see a new face (well set of abs lol) in here!
 
i have some wicked doms in shoulders today, think ive only ever had doms in shoulders 4-5 times ever!  so the change in routine worked well!
 
weights lifted are ok-ish.  thing is i always know that i could have pushed it and lifted more (thought for less reps) but i have to hold back on the weigths for fear of injury.  so more reps at a lighter weight has to be the majority of my training :-(

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hours cardio done, love it!!!

though there is a little voice in the back of my head, that wont shut up, that keeps telling me that im stopping myself gaining muscle by doing it.

dilemma . . .

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/litte voice on

You can always cut fat off, you can cannot cut muscle on that's not there...

/litte voice off

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Papa Lazarou


/litte voice on

You can always cut fat off, you can cannot cut muscle on that's not there...

/litte voice off

very true! im doing the exact thing i tell others not to do, and thats worrying about losing some condition off season/while bulking!
 
cake with every meal it is. . . .  lol only kidding.  But your right, i need to stop worrying SO much about it.
 
 

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Trick is just not to go crazy but at the same time you need the cals to get the muscle.

My main aim is pile in the protein (between 400-500g a day, thats 15 whole eggs, 2 chicken breasts, 2 fillets of white fish, 200-250g of whey, 30g of L-Glutamine plus any extra big mac or the like I throw in with the odd protein bar, glass of milk and carb based proteins (eg 10g per 100g of oats I have etc) and then keep carbs around 200-300g a day and 100g ish fats.

Not a huge amount of calories but keeps me ticking over till I start my heavy Jan bulk.

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stay 25-30lbs within your last contest shape and you're golden...this is what i did and hey presto, much easier prep this time round!

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I tend to take bit's n bats out of most stuff I read and seldom do stuff word for word. Mentzers HIT just doesn't do it for me for example, but the thing I kept from the book was his theory on recovery, and the three day split your doing Daz is more or less what I do give or take.

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

Incredible Bulk


stay 25-30lbs within your last contest shape and you're golden...this is what i did and hey presto, much easier prep this time round!

im 22lbs above what i was on stage in september now, BUT i seem to be carrying more muscle (as you would hope! lol)  im at about the same condition i was 6-7 weeks out as per my photos a couple of pages back, when i was a stone lighter than i am now.
 
what that means i have no idea! lol

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oasis


I tend to take bit's n bats out of most stuff I read and seldom do stuff word for word. Mentzers HIT just doesn't do it for me for example, but the thing I kept from the book was his theory on recovery, and the three day split your doing Daz is more or less what I do give or take.

nice to see others doing similar!  it definately seems to be working for me having more rest and training less

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hams and calf tonight, really hammered them

leg curls to pre exhaust,  7 sets FST style
30kg x 12

SLDL
bar x 30 reps
60kgx20
80kgx15
100kgx10
120kgx8
120kgx8
60kgx12

leg curls (again lol)

50kgx12
55kgx8
60kgx4   at which point i got stuck in the machine right at the top of the movement, with the most intense cramp ever, both hams curled into little balls and excruciating pain, had to call someone over to push the bar down, which was even more painfull as it extended the hams.  decided to call hams done at that point!! lol

calfs.  single leg raises standing on a box holding a DB, only about 20 seconds rest between sets
BWx50
20kgx30
30kgx20
20kgx15
20kgx15
20kgx15
BWx25
BWx14

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am also on a surgery waiting list, to have an umbilical hernia corrected.  i fisrt got it in show prep, and it looks like another 6 months till i get surgery, which is crap for 2 reasons.

its right at the time when i will be starting show prep next year

its bloody painfull at the moment

:-(

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So which show you doing next then mate??

Im getting ready for the may 2010 nabba show, still got loads and loads of stage fright and its 27 weeks away !!

Very good rebound there Daz.
Once you feel you've maxed out with new tissue, I would consolidate those gains by easing volume back a little and allowing proper adaptation and recovery before blasting it again.

You'll look very different next year on stage.

Things to work mainly: hams and calves.

http://rightyrecomp.blogspot.com/
  
 

 

 

Wannabebigger


So which show you doing next then mate??

Im getting ready for the may 2010 nabba show, still got loads and loads of stage fright and its 27 weeks away !!

ah mate youll be fine! i was vervous as hell backstage at my comp, but once you get out there you completely forget about nerves, they vanish! 
 
worst bit of the whole thing was walking into the tanning room to strip off, as everyone is stood there watching to see what you have brought!  haha
 
waiting to see what the years calender looks like, id like to do the MT bedford show, BUT its quite early in the year for the work i have to do.  so i think the leeds show may be better, BUT if its the last qualifier of the year then i may do the birmingham instead.
 
so no definate plan yet, but i want to do at least one show, hopefully 2

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Yeah i know what you mean was trying to get in the "pump" room to see what goes on but my mate said was too full to get me in.

I bet everyone sizes each other up when getting pump and tanned up, i do have a competitive side to me but not got the confidence to show off yet, apart from in the gym, if that makes sense? 

My plan is to try not think about the day of the show and work on each week as they pass, setting little targets to work at, then hopefully as the cutting part kicks in i will see the results of my work.

rightyho


Very good rebound there Daz.
Once you feel you've maxed out with new tissue, I would consolidate those gains by easing volume back a little and allowing proper adaptation and recovery before blasting it again.

You'll look very different next year on stage.

Things to work mainly: hams and calves.

cheers mate!
 
yeah, ive given hams and calfs their own day to really get as much out of them as i can, SLDL are doing the lower back good as well, GF says the christmas tree (well under the fat lol) has got a bit deeper from it.  changed to a 5 day split, training 3 times a week, so hitting each part once every ten days now
 
really want to do well in the under 90kg class next year. if i dare to dream its of an invite to the brits.
 
probably unrealistic this year, but i like to aim high

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Wannabebigger


Yeah i know what you mean was trying to get in the "pump" room to see what goes on but my mate said was too full to get me in.

I bet everyone sizes each other up when getting pump and tanned up, i do have a competitive side to me but not got the confidence to show off yet, apart from in the gym, if that makes sense? 

My plan is to try not think about the day of the show and work on each week as they pass, setting little targets to work at, then hopefully as the cutting part kicks in i will see the results of my work.

best thing to do mate, get a couple of pictures up, and get the opinions of a few decent people about wether your ready or not.  then just go with it.  dont think about the show at the end, just concentrate on the 16 odd weeks of dieting, taking it a week and 2lbs fat loss at a time.  as it goes by, everything else will fall into place. 
 
trust me! thats the way i did it.  i honestly didnt think i was anywhere near ready, i think i said so about a hundred times all the way through my journal!!!!!

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Yeah i get told all the time im ready and i should start competing but you need to believe it yourself!!

I might be starting a journal when im 16 or 17 weeks out.

Thanks for the help/advice so far.

I've got a hernia on my belly button too.  Doc's keep on saying about fixing it but it causes no pain and makes me look a little different

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Wannabebigger


Yeah i get told all the time im ready and i should start competing but you need to believe it yourself!!

 
you dont! you just need to listen to others who can judge you objectively! its impossible to see yourself exactly as you are!
if people say your ready (and they are involved in the comp scene) then you are definately ready!

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Papa Lazarou


I've got a hernia on my belly button too.  Doc's keep on saying about fixing it but it causes no pain and makes me look a little different

i wouldnt care either, were it not for the pain!  SLDL were really pissing it off earlier!
 
do you sit on a night poking it it, then watching it pop back out again. . . .
 
. . . . just me then
 
ill get my coat  haha

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Oh I see you ramp up your benching and then drop down.  Do you think is aids muscle growth or just is what you do?  Just working out a benching strategy at the mo you see.

I'm doing some flat benching for a bit and did a couple of 100k warm up sets, 130k and then 140k for 4 sets (doing 10, 8, 6 and 4 IIRC).  Looking to get push it up to 160k x 4 (352lb) by xmas.

Was chuffed tho that one of the bigger chaps came over and said you are benching a really decent weight - I thought it was quite normal until he pointed out that just 3-4 others who train their push that weight and it is something to be proud of

Looking good tho dude.  Will have to see if we can compete in a show sometime against each other to see how we compare

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I don't but the misses does actually (re my herniated belly button!).

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Not really mate i always look at what needs improvement and for everybody part there is always something that you could change to just perfect it, which in turn end up give you (me) a negative attitude.

Yeah the peeps who i train with, guy who owns gym, even physio (sorting some issues out) have all said good things, the comments do sink in but im the sort of person who just keeps push and pushing and cant see how they (I)have come. 

Got plenty of that bigorexia lol

dazc

Wannabebigger


Yeah i get told all the time im ready and i should start competing but you need to believe it yourself!!

 
you dont! you just need to listen to others who can judge you objectively! its impossible to see yourself exactly as you are!
if people say your ready (and they are involved in the comp scene) then you are definately ready!

STEP 1 - Admit you have a problem.
Hi my name is Wannabebigger and i have Bigorexia (muscle dysmorphia).

Papa Lazarou


Oh I see you ramp up your benching and then drop down.  Do you think is aids muscle growth or just is what you do?  Just working out a benching strategy at the mo you see.

I'm doing some flat benching for a bit and did a couple of 100k warm up sets, 130k and then 140k for 4 sets (doing 10, 8, 6 and 4 IIRC).  Looking to get push it up to 160k x 4 (352lb) by xmas.

Was chuffed tho that one of the bigger chaps came over and said you are benching a really decent weight - I thought it was quite normal until he pointed out that just 3-4 others who train their push that weight and it is something to be proud of

Looking good tho dude.  Will have to see if we can compete in a show sometime against each other to see how we compare

you would tower over me thats how we would compare! lol
 
ramping bench up, ive always preferred it that way, i can actually lift heavier and get more reps, than i can if if just warm up light then go onto a heavy weight, i put this down to getting the chest nice and full of blood, and everything else really warmed up.  i dont feel i can work the muscle as hard if i go heavy too soon, and it feels alot harsher on shoulders. it definately gives me the best pec growth
 
140 for that kind of reps is great benching, though i know what you mean, as i always think the same when im in the gym or writing the numbers out in my journal!  Ive hit 160 before, and its weird, doesnt really feel any heavier, just wont move much, or many times!  But when you drop back onto 140 it feels so light! 
 
carefull of the shoulder though, not worth getting injured just to push numbers.  I think better chest growth will come from the higher reps your getting at 140 than pushing the weight to 160

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I'm taller but not much heavier mate - I just take good foto's (you should see the ones that don't make it on to MT - some look terrible LOL).

I am defo being careful on the shoulder but with plenty of stretching between sets (literally get my arms behind me in a V shape as hard as I can stretch them apart to fill the pec with blood, like you say) i'm not getting ANY pain.  Physio has done absolute wonders.  Back is fine now too (Deadlifts here I come baby!).

Didn't have a spotter today mind you, so those figures could in the future be higher by the virtue of confidence of not squishing myself!

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hours cardio done tonight. started off low, then every ten minutes upped resistance to take HR up another 10BPM, worked up to max and stayed there for as long as possible. . .  8 minutes, then 5 minutes recovery and cool down.

LOVE IT!!!!!!!!!!!!!!

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dazc


hours cardio done tonight. started off low, then every ten minutes upped resistance to take HR up another 10BPM, worked up to max and stayed there for as long as possible. . .  8 minutes, then 5 minutes recovery and cool down.

LOVE IT!!!!!!!!!!!!!!

You seem to be gaining ok while still doing cardio so thats good.

Ill be starting some very light cardio soon even tho ive another 10 weeks of bulking to go, good excuse to eat more food lol

STEP 1 - Admit you have a problem.
Hi my name is Wannabebigger and i have Bigorexia (muscle dysmorphia).

Wannabebigger

dazc


hours cardio done tonight. started off low, then every ten minutes upped resistance to take HR up another 10BPM, worked up to max and stayed there for as long as possible. . .  8 minutes, then 5 minutes recovery and cool down.

LOVE IT!!!!!!!!!!!!!!

You seem to be gaining ok while still doing cardio so thats good.

Ill be starting some very light cardio soon even tho ive another 10 weeks of bulking to go, good excuse to eat more food lol

i do keep wondering if i would gain better without it, tonights cardio for instance burn nearly 900 calories!  But the fitness will come in very handy when it comes to cutting, and is great for health, so its staying in! 
 
and more than that, i love it!
 
 

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dazc

Wannabebigger

dazc


hours cardio done tonight. started off low, then every ten minutes upped resistance to take HR up another 10BPM, worked up to max and stayed there for as long as possible. . .  8 minutes, then 5 minutes recovery and cool down.

LOVE IT!!!!!!!!!!!!!!

You seem to be gaining ok while still doing cardio so thats good.

Ill be starting some very light cardio soon even tho ive another 10 weeks of bulking to go, good excuse to eat more food lol

i do keep wondering if i would gain better without it, tonights cardio for instance burn nearly 900 calories!  But the fitness will come in very handy when it comes to cutting, and is great for health, so its staying in! 
 
and more than that, i love it!
 
 

I think you prob would gain better if you cut back on the cardio but you are eating an extra 900 calories then it shouldnt make a difference. Maybe better infact as your cardio health will be better.

Ill be adding cadio into my bulking plan but only 15mins low intensity to start with.

STEP 1 - Admit you have a problem.
Hi my name is Wannabebigger and i have Bigorexia (muscle dysmorphia).

forgot to add fridays training, as i trained with my lass, and she was here afterwards.

back and biceps

W pulldowns
10kgx20 (to get a feel for it)
20kgx15
25kgx12
30kgx12

stiff arm pushdowns, supersetted with lat pull downs.
25kgx15  60kgx12
25kgx12  80kgx10
25kgx12  80kgx10
25kgx12  70kgx12

vbar rows
70kgx12
80kgx12
75kgx12
70kgx12

BD rows  (fairly light)
40kgx12
35kgx12
35kgx12
35kgx12

pump set of stiff arm pushdowns
25kg x 27

lats were on fire!

preacher curls
25kgx10
20kgx12
20kgx12
20kgx12

hammer curls
18kgx12
18kgx9
16kgx10
15kgx9

biceps were fried!

My lass did the same workout

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after stressing about diet for a few days, i have some great help and advice off BIG LES, (cheers mate) so protein has been increased.  have seen changes in the past few days, so it seems to have got things moving.

diet is now-

7.30 
100g MP true whey
120g oats, 50g raisins, 30g mixed seeds

10.00
200g chicken,
carbs alternate between 120g rice and 400g potato, 10ml walnut oil
banana

12.30
MP total MRP 120g in 500ml semi skimmed milk, 50g whey, dessert spoon EVOO
2 apples

3.00
200g chicken
400g potato, 10ml walnut oil
banana

5.00 40g whey, 40g oat powder, 40g dextrose

5.30 pre training serving of  MP pulse

during training 50g MP tri-carb powder, 10g glutamine, 10g BCAA, 5g essential ammino acids (hmm yummy. . . not) 

7.00 PWO 50g MP recovery XS

7.30 80g whey, 60g dextrose in water

8.15  200g steak, 400g baked potato with butter and cheese, veg.

9.30  either-  100g whey, 100g oats, rasins and seeds. 

11.00 either  250 g steak mince, 300g potato   or
                      60g  milk protein shake and oats (rolled, eaten not blended)

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ON your cardio mate, despite you saying youre unsure as to wether to do it, then would defo stick with it, even if only a couple of sessions a week, will make it a lot easier when it comes to needing to do it more often, plus the fact its winter now so you can go running in the rain (which is class in itself)