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

it took a while but paul stopped me weighing myself every day and being so attentive to what they said.

for one point they didnt change for 4 weeks and it freaked me out but i had lost inches off the waist, go figure!

Not sure what class he doing? dont know if he posts on here. 

shoulders,

overhead press
45kgx15
90kgx8 (bugger)
70kgx12
70kgx12

lateral raise, leaning sideways holding onto a rack.
12kg x 12    3 sets

rear delts (pec deck)
30kg x 12  3 sets

vbar rows (on lat pull down, leaning right back)
70kgx12
70kgx12
65kgx12
60kgx12

shrugs
47.5kg x20  3 sets

cardio, 45 minutes,  have really toned down the intensity, halved the resistance on the arc trainer, and went slower.  kept heart rate at 120-125bpm.  400cals burnt.

ive realised tonight just how hard i have been pushing cardio the past 2 and a half weeks.  going mad for 45-1 hour,  high intensity with bpm of 150-160.  pretty sure that combined with the diet has cost me some muscle.  maybe 3-4lbs.  hope i havent totally screwed things up, thats alot of muscle.

i wouldnt go nuts on the cardio mate, i have been taking a good steady pace and maintaining it (SSC) and the fat has dripped off and maintaining a good amount of muscle.

Incredible Bulk


i wouldnt go nuts on the cardio mate, i have been taking a good steady pace and maintaining it (SSC) and the fat has dripped off and maintaining a good amount of muscle.

yeah, realised that tonight, got really carried away with it as i was loving it.  Feeling like i have really fcuked up now though, as strenth has dropped quite a bit over the past few weeks :-(
 
just going to have to ignore it and try not to lose anymore,  but its a giant head mess!
 
 

Ignore the strength loss mate, it's bound to happen.  As IB says, keep cardio nice and steady, and stay away from the scales for now.

The headfook is standard with pre-comp.  From what I've been told.
You can point this out to me when I have a go next year.

Good to hear you're going for this mate - I think it will be a positive thing for you.

This will be an interesting journal and will be exactly what we need for some changes coming to MT in the next couple of weeks

cheers james!  if its anything i can help with thats good for the site, then im up for it!

ok, this coming monday it will be three weeks since i started a bodged together by myself diet, and stupidly over the top cardio routine lol.  so here are the changes so far!



what             start               just now

weight          15' 9                  14' 9
chest             50.4                  49   (bugger)
waist             35.8                  33.8  (woohoo)
quads            26.5                  26
calf                17                      17
arm                17.5                  16.8


comments-  drop in leg size isnt too bad, as there are cuts showing through that werent there before, but still wish my back was good, my legs have been close to 30 inch before at no higher BF but hoping to start squatting next week.  Chest size is down, has lost some fat but bench is also down a few reps on 140kg.  Waist, all good there, 2 inches in less than 3 weeks is decent.  Arms,  this bit is really worrying, there wasnt much fat on them to start, so pretty sure there has been some muscle loss.  Though they are looking alot leaner, and my gym owner commented on vascular they are as soon as i lift anything, which they have never been before. calfs isnt too bad, considering i have done no calf training in over a month.

overall, im kind of happy, but the arms are worrying me alot TBH, needs to be addressed or i will have no arms on stage, and they arent a strong bodypart as it is.

RACK


Ignore the strength loss mate, it's bound to happen.  As IB says, keep cardio nice and steady, and stay away from the scales for now.

The headfook is standard with pre-comp.  From what I've been told.
You can point this out to me when I have a go next year.

cheers mate, appreciate the support!  will return the favour for you next year!

Three things:

1) as mentioned by PM, sorry for the diet delay but reason is valid.
2) Haribo? Hari-fukcing-bo? On a non-keto diet. Hmph.
3) wayyyy too much high intensity cardio.

rightyho


Three things:

1) as mentioned by PM, sorry for the diet delay but reason is valid.
2) Haribo? Hari-fukcing-bo? On a non-keto diet. Hmph.
3) wayyyy too much high intensity cardio.

2- yeah i know, sorry! 
3- got a bit carried away, as noone was keeping me in check
 
anyway, hopefully we can still work with whats left
 
 

arms tonight

bd concentration curls,
16kg x 15  4 sets

tricep pushdowns,
20kg x 20
40kgx12
60kgx12  2 sets

machine preacher curls
25kgx12  6 sets

Tricep rope pushdowns,
drop set, 5 sets of 15

20 minutes cardio under at 125bpm

Good luck, i am going to be following this one closely mate, as hopefully i will be competing next year and will be starting to cut at similiar condition to what you are now.

You have a good chest to waist ratio there too pal so once that is ripped up it will look great.

westy19


Good luck, i am going to be following this one closely mate, as hopefully i will be competing next year and will be starting to cut at similiar condition to what you are now.

You have a good chest to waist ratio there too pal so once that is ripped up it will look great.

cheers mate! im hoping there is a good few inches to come off the waist as well yet, so it should improve again yet!

legs this morning, for the first time in ages, so numbers are very low, could have gone heavier, but i dont want to risk my back

Squat
60kg x 25
100kg x 20  2 sets
100kg x 12  (back felt tired so i stopped)

Leg extension,
100kgx12  3 sets

leg curls
45 kg x 12 3 sets (can lift much more but it pulls on my back)

Calf raises (standing machine with weight on shoulders)
100kg x 25  3 sets
100kg x 15 2 sets drop to 50kg for as many as possible (about 30 i think)

30 minutes very low intensity cardio

legs are soooooo sore tonight, i love it! been so long since i have had that feeling, its great, like an old friend that has come to visit! lol

nothing like sore quads after a good leg workout :)

Formerly known as Marsbar


nothing like sore quads after a good leg workout :)

i keep tensing my quad then laughing at how good it feels they are torn to bits even though there was no weight on!  The bird thinks ive gone a bit nuts lol

Yes, I agree Leg doms are cool until you have to do cardio with them - especially stationery bike - that hurts!!

100kg x 20 twice!! is some good work capacity - must have had you panting?