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

If you've got abs for march I'm not coming out and bein the token fat lad again!!!!

Evening Daz, Brekkie battle with Aaron on the ferry. Are you doing Hull/Rotterdam? if so love that crossing done it many times in my Exhibition contracting days, and love that drive in to Germany via Venlo to the various Messe around that area. Enjoy.

dazc

gingernut


Are duck presses with legs wide and high up the plate?

they certainly are!

 
I'm doing those too, in fact funnily enough we are doing quite similar things - well apart from the actual weights used. Very interesting!

That buffet breakfast is NOT going to know what's hit it ! LOL !!

i will win this ferry buffet challenge!!!
still pissed at the fact you got to eat bread rolls at the british grand prix...when i was prepping....
still pissed you bailed on me at the british finals on the monday morning for breakfast!!
 
LIGHTWEIGHT!
 
THEN..... i had to eat half of your breakfast for you the morning of the Stars show at the hotel lol.

haha, i remember you posting at the time about watching me eating brekkie at the BGP, i did demolish quite a few bread rolls! haha
 
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back tonight, bicep is still niggling, so struggling to move big weights on the lat pulldown, which is annoying me, as strength is increasing because of the break in back training, but i cant use it.
 
lat pull down.
50kgx20
60kgx15
70kgx15
80kgx12 (loads left, bicep stopped play)
90kgx10 (ditto)
70kgx15
 
stiffarm pushdowns, braced core, no spinal movement at all.
60kgx6 
50kgx8  (abs were on fire after that, as well as arms and lats)
40kgx12,12
30kgx12
25kgx15
 
machine rows
50kgx15
60kgx15  bicep niggling, so left it.
 
machine pulldowns.
50kgx15
60kgx15
50kgx15,15,15,12
 
stiff arm adductions.
25kgx8
20kgx10
15kgx10
10kgx15,15,15
 
standing rows from a waist height pully. bent knees, braced core, no movement except at the shoulders.
70kgx14
60kgx12
50kgx12,12,12,12
 
cardio.  30 minutes, was only ment to be doing 20, but was really enjoying it, so did a bit longer! haha
 
 

tonight was some crazy volume, sort of a hell child of GVT and supersets.  though not strictly either :-) 
 
tricep pushdowns, supersetted with standding DB curls. 
10 sets of 10.  40kg tricep pushdown, 13kg DB curls.
 
james 3 minute calf routine.
 
EZ bar curls supersetted with overhead extensions.
10 repsx 10 sets of- 30kg ez bar curls and 60kg overhead extensions.
 
yeah, bit pumped!  lol
 
 

Nice work Daz, 19 weeks to go... 
 
Hopefully get to catch up with you in Birmingham this year as last year I missed you... it'll be about 6 weeks out IIRC.

yeah 5 or 6 weeks out i think!  ill be easy to find, ill be on the gaspari stand!
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Shoulders and chest tonight.
 
DB lat raise
10kgx15
12kgx15
15kgx12,12 drop set
12kgx12
10kgx12
8kgx12
6kgx12
 
Smith machine shoulder press.
45kgx15,15
100kgx4
90kgx6,6,5
45kgx15,15
 
rear delt flys, DB chest press, DB flys giant set.
14kg flys, 30kg DB press, 12kgDB flys.
6 sets, 12 reps all exercises.
 
shrugs, tricep rope pushdown superset.
40kg shrugs, 40kg tricep pushdowns.
6 sets, as many as possible.
 
full range lat raises.
12kgx12  4 sets
 
finished with 20 minutes cardio.

I'm training legs with Aaron on Saturday, me thinks I need to come and train shoulders with you
 
How's the diet going ? you mentioned you were feeling hungy last week .. all settled down a little now ?

whatever you do, dont spot him! lol.
 
nope, still hugry, but thats a good sign that my body is craving food because im using more than im eating :-)
 
 

I most certainly will not be spotting him.. I'd get squished !
 
Glad it's all going well dude, you're so focused and I love your logical approach to everything so will be very interesting and inspiring to follow your journey.

During tonights session i managed to remove a calus from my hand, throw up in my mouth during calfs, go so dizzy i had to sit down,and loose my hearing for the best part of 20 minutes.  Oh, and i now have calf cramp, and cant stand up!  Good session then!  haha
 
Hamstring curls.
30kgx30,30
60kg 100 reps, rest paused. 
 
duck press. (just light and low reps, have to be carefull with patella tendonitis, bursitis, and hoffa's pad)
160kgx10
140kgx10
120kgx10
100kgx10
 
SLDL, coming up onto toes at the top of every rep.
60kgx20
80kgx20
100kgx20
110kgx12
110kgx8 (grip was going and calus came off, messy)
100kgx12
80kgx12
60kgx12
Every set was supersetted with knee extensions, 40kgx15 reps.
 
Calfs in leg press machine, each set supersetted with 20 plyo squats, on toes with 60kg,
180kgx20
160kgx20
140kgx20  feeling distinctly unwell by now.
120kgx20
100kgx20
 
10 minutes cardio.  ment to be 20 but i couldnt do it! lol
 
 

Well that did the trick then .. LOL !

back tonight, was difficult after a no carb day. i have them now and then, find it a good way of generating more fat loss while keeping alot of food in the diet.  Not doing too much for back at the moment, just maintenance really.
 
Lat pulldowns.
40kgx30,30
60kgx15
70kgx12
80kgx12
90kgx10
100kgx8
80kgx12
70kgx12
 
stiff arm pushdown.
50kgx8
45kgx8
40kgx10
30kgx12
20kgx18,18
 
stiff arm adductions.
20kgx15,15,15
 
machine rows, slow and squeezing peak contraction, lots of scapular movement.
50kgx15,15,15,15
40kgx15,15
 
finished off with 30 minutes cardio.  ready for my tea and some carbs! lol

last night was arms, calfs and a high rep medial delt session.  weight in this morning was showing a nice easy 1kg loss this week.
 
i had a play about on wednesday/thursday with carbs, and it really pushed things forwards.  Same again next week i think.
 
weight is now 89.9kg, 18 weeks out.  nice easy run in this year :-)

I really do hope you get an easy run in mate.. you deserve it !

 dammit, tweaked delt tonight.

have been pushing very hard on delts since shows last year. just recently ive been pushing heavier and heavier, spurred on by growth in the delts, and increasing strength despite dieting and dropping weight. I knew it was a bad idea, but sometimes motivation and desire to win is just so high that bad choices are made.

been really pushing the weight on smith shoulder press, but tonights session at 110kg was just too much. pushed 6 reps, and tried to go for another couple, but failed badly on rep 8, and on racking the bar tweaked something. not sure if its rear delt of infra at the moment. Its inferior to the ridge of the scapular, half way between the medial border and the acromium, so at least it appears to be muscular.

Why is it you bloody men HAVE to lift heavy . Hope shoulder heals soon x

ouchy.... hope all heals up well bud.
 
old maaaaaan riverrrrrrrrrr