daz's offseason journal fresh from the brits and stars. stars pics pg 308!

hours unfuelled cardio done this morning, i really love cardio!

Hey daz, sorry if i've missed it (only just found your journal) but what cardio are you doing? Do you have a bike/xtrainer at home or do you do everything at the gym?

No.13


Hey daz, sorry if i've missed it (only just found your journal) but what cardio are you doing? Do you have a bike/xtrainer at home or do you do everything at the gym?

hi mate, during my comp diet all cardio was done at the gym.  i was doing 45 minutes sscv 4 times a week after weights, and 1-2 sessions on a weekend first thing unfuelled.
 
at the moment i do 3 sessions a week after weights, 1 is HIIT, 1 is midrange and 1 is lowrange.  i also do 1 unfuelled session, and have just got a road bike so will be doing a ride out on that on a weekend as well.

I really need to get "up" for cardio like you guys.

oasis


I really need to get "up" for cardio like you guys.

i hated doing it a few months ago mate, but the difference in how i feel is just so big that i cant help but enjoy doing it now!  i get the same buzz after doing cardio as i do after weights now, which really helps the motivation!

Do you feeling better for it then? On a daily basis, have you noticed much of a difference?

I've barely done any cardio for about 2months now, just weights and feel like crap to be honest. Am so used to rugby training/games and weights to compliment it all, now I feel more lethargic. Must sort myself out I guess and sharpish.

One last thing, when doing cardio after weights, do you take your PWO meal/shake in between or leave it until after?

Cheers.

Good to see you enjoying things alot more then, say, you were a year ago, Daz.  Hope to see you do some damage in shows next year

James


Good to see you enjoying things alot more then, say, you were a year ago, Daz.  Hope to see you do some damage in shows next year

cheers james im loving it at the moment and really feel a part of the sport now, the weight seems to be going on at the moment, im staying pretty lean, so fingers crossed i can get well into the under 90's next year and gain more experience.  two years time i want to be at the ukbff finals competing for a place
 
begining of next year i will be looking to employ yourself to really nail the bulking, as im pretty much flying on guess work at the moment and dont really know if im going the right way with diet or not, especially with me having cardio after weights while bulking

No.13


Do you feeling better for it then? On a daily basis, have you noticed much of a difference?

I've barely done any cardio for about 2months now, just weights and feel like crap to be honest. Am so used to rugby training/games and weights to compliment it all, now I feel more lethargic. Must sort myself out I guess and sharpish.

One last thing, when doing cardio after weights, do you take your PWO meal/shake in between or leave it until after?

Cheers.

loads better mate, its easy to get up in a morning, i sleep better on a night, i have more energy during the day, my face is less flushed, BP and RHR are significantly down, and as much as anything i enjoy the cardio!  just wish that i had been doing it for all the years i have been bodybuilding!
 
when i was dieting i moved straight onto SSCV after weights as the weights help deplete glycogen and get into fatburning during the cardio.
 
now im training for muscle gain, im drinking a mixed carb source during my workout and cardio, currently tricarb by MYPROTEIN, a mix of palatinose, malto and fructose.  ive been trying to find out wether i should include protein in this, or after weights, but opinions are so varied, i dont really know who to listen to.  so at the moment i include a small amount of whey in with it, as i figure it might not do any good, but then its not going to do any harm either! 
 
i dont really know wether my pre, peri and PWO nutrition is correct or optimum, especially for my training, but after having a thread in the diet section, and seeing the huge difference of opinion, im just using seat of the pants feeling!

Hah ok, thanks for the comphrensive reply

monday is definately my favourite training day, loving doing delts at the moment, they look so good when pumped and full!

tear drops,  leg extension with pause hold for 5 seconds at top

5 sets.  30kgx 15 reps  
             60kgx20 reps  
             60kgx18 reps 
             95kgx 8 reps  
             60kgx 17 reps  

calfs.  single leg raises, holding 35kg db. 
 4 sets,  40 , 30, 20, 20, 18  reps.  then unweighted, 40, 19 reps.

shoulders. 
lat raises superset with shoulder press.

15kgx12 reps and 50kgx15 reps
15kgx12 reps and 70kgx15 reps
15kgx12 reps and 90kgx14 reps
15kgx10 reps and 90kgx13 reps
shoulder press 60kgx18 reps to finish



4 sets on rear delt crossovers  12-15 reps.
4 sets on pec deck in reverse for rear delt, 10-12 reps.

20 minutes cardio on the bike, midrange working about 145BPM

No sign of that dreaded nom monster again! Well done dude.

Welshy


No sign of that dreaded nom monster again! Well done dude.

think i killed it with too much food! haha, diet is all strict, clean and boring again now!  next cheat will be at weekend when its the UKBFF finals, so will get some junk food during the day  :-)

back and biceps tonight, didnt do hamstrings, as legs are very tired.

stiff arm pushdowns,  4 sets
15kgx25
20kgx20
30kgx15
35kgx15

wide grip pull downs
50kgx20
70kgx12
80kgx10
90kgx10
90kgx9
60kgx15

vbar rows
65kgx 15
70kgx12
75kgx10
80kgx4
65kgx10

db rows
2 sets, 12 reps 40kg

shrugs
47.5kg  30, 28,26,15, 15 reps

45minutes SSCV on the arc trainer at abour 135bpm.

job done, now for food!

weight is 13,7 so 17lbs up from show day, still nice and lean

How did you find filling out after you show on carbs, big pumps when training ?
Did find it odd feel so full but very lean aswell.
Daz

forddee


How did you find filling out after you show on carbs, big pumps when training ?
Did find it odd feel so full but very lean aswell.
Daz

took nearly a week to get to the same sort of place some lads i know have got to after a day or two!  But yeah, it was a nice feeling a week or so later when i had gained 5-6lbs and the muscles were full and still ripped! remeber doing delts and bi's that week, and i couldnt stop looking at myself in the mirror! haha

Daz, you going to the finals this weekend?  If so I'll be there sunday so will keep my eyes out for ya

RACK


Daz, you going to the finals this weekend?  If so I'll be there sunday so will keep my eyes out for ya

yeah will be there all weekend mate, so defo!

chest and triceps tonight, great session!

incline bench DB press

20kgx 20 reps
30kgx 20 reps
47.5kgx13 reps
47.5kgx11 reps
47.5kgx8 reps
40kgx11 reps

flys, slight incline
15kg x 15 3 sets

dips,  bodyweight
3 sets of 25 (amymore hurts my shoulder)

Cable crossover
25kgx20
30kgx15
35kgx15

tricep pushdown
40kg FST 7 style
55kgx10
60kgx8
followed by a drop set!!
60kgx6
50kgx7
40kgx7
35kgx11
30kgx11
25kgx9
20kgx8
15kg!! x 7!!! couldnt even straighten my bloody arms!

3 sets of 25 crunches for abs

then back to tris. overhead tricep extensions
40kgx15
45kgx15
50kgx12
50kgx10

Arms were sooooo pumped, could hardly move!  first ten minutes of carido i had to hand them by my side!

45 minutes cardio.  30 minutes at 125 BPM, then 15 flat out.  HR peaked at 156 for about 12 minutes, then rose again to finally peak at 168, where i managed to stay for about 30 seconds! 

very tired and sweaty, but feeling awesome. did a bit of posing, and if i do say so myself, im looking great!