last few weeks to the show 2012 ukbff bedford

Training 25th jan felt tired tonight was hard going, not a lot of quality sleep at weekend.
 
Flat Bench
Warm up 1 x 20 50kg
1 x 5 100kg
1 x 5 110kg
1 x 5 110kg
1 x 5 115kg
1 x 5 115kg
 
Dips
5 x 5 bodyweight
 
Incline dumbell press
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
1 x 4 35kg
 
Shoulder press machine seated
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
 
Dumbell press seated
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
 
Close grip press smith machine
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
 
Tricept pushdown
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
 
 
Cardio 30min fast walk

"7th jan  felt strong and it showed in the deads
 
Deadlift
1 x 15 50kg warm up
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 185kg
1 x 5 190kg         5kg up on last week
 
Lat pulldown machine
1 x 5 150kg
1 x 5 150kg
1 x 5 170kg
1 x 5 170kg
1 x 5 170kg
 
Low pulley rows
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
 
Dumbell rows
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
 
Olympic bar curl
1 x 5 40kg
1 x 5 45kg
1 x 5 50kg
1 x 5 55kg
1 x 5 55kg
 
Dumbell curls
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
 
30 mins fast walk
 
3 x 10 crunches
 

Just going to up date some photos

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"9th jan 2010
had to train this afternoon
 
Squats
1 x 12 70kg
1 x 5 110kg
1 x 5 130kg
1 x 5 140kg
1 x 5 145kg
1 x 5 150kg        increase of 5kg
 
Leg press
1 x 5 290kg
1 x 5 320kg
1 x 5 320kg
1 x 5 325kg       increase of 5kg
1 x 5 325kg
 
Leg extensions
5 x 5 18 blocks
 
Leg curls
5 x 5 12 blocks
 
Stiff leg deadlifts
5 x 5 100kg         i dropped the weight on these as my hamstring hurt doing these last week,
 
Standing calf raises
5 x 8 12 blocks
 
30min fast walking
 
 
 No change in weight  i am still 18st 9lbs 
 
 

Went for a fast walk this morning 45min unfueled cardio very fresh and bright, was starving when i sat down for breakfast.

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

your a big strong lad, what are you aims at the moment, bulking or cutting?

Hi I am looking to compete this july in a local comp have spoken to james with the view of him giving me advice and getting me ready for the show will try an arrange a visit as soon as i can then see what he think and go from there weather to carry on bulking untill about 16 week out or to start now  

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

Training tonight 1st feb
 
Bench press
1 x 20 50kg warm up
1 x 5 100kg
1 x 5 110kg
1 x 5 115kg
1 x 5 115kg
1 x 5 117.5kg       Up 2.5kg
 
Dips
5 x 5 bodyweight
 
Incline dumbell press
5 x 5 35kg
 
seated shoulder press
5 x 5 45kg
 
standing BB shoulder press ( olympic bar )
5 x 5 60kg
 
Close grip press (smithpress)
1 x 5 60kg
4 x 5 70kg
 
tricep pushdown
5 x 5 9 blocks
 
30 min fast walk
 
 
Spoke to James today again, about my show prep and made an appointment to see him next week, so i think i might have a cheat meal this weekend as it might be my last for about twenty weeks. 

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

Training tonight 3rd feb
 
Deads These were done with bare feet, not wearing my trainers
 
1 x 15 50kg warm up
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 190kg
1 x 5 195kg  up 5 kg on last week not saying they were easy but bare feet did make a differance
 
Lat pulldowns
1 x 5 150kg
1 x 5 150kg
1 x 5 160kg
1 x 5 160kg
1 x 5 160kg
 
Low pully rows
5 x 5 16 blocks
 
Dumbell rows
5 x 5 40kg
 
Barbell curls (Olympic bar)
1 x 5 40kg
1 x 5 50kg
1 x 5 50kg
1 x 5 55kg
1 x 5 55kg
 
Dumbell curls
5 x 5 25kg
 
 
30 min fast walk 

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

Thats bloody good going on those deads mate and nice to see those warm up's.

Looking huge in the photo's mate, that's some back you got on ya! What would you say was your best exercise for your Lats?

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Well thankyou
all i can say regarding best back exercise, I use deads, and have noticed both size and thickness from this movement, and lat pulldowns, swapping between wide grip and close grip, using V bar, pulled down to the chest, lat pulldown are done strict and under control, streach at the top and squeeze at the bottom, but as you train at home dont know if you have latpulldown machine ? you could do bent over rows, BB light to medium weight concentrating on the movement more that the amount of weight used, and then finish off with dumbell rows using the same method as bent over rows.
 
Deads to work the mass
bent over rows to work the streach and squeeze
dumbells to isolate.   

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

Cheers mate will take this into account, would like a bit more width as I don't have much of a taper.

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Training tonight 5th feb
LEGS
 
Squats
1 x 12 70kg warmup
1 x 5 110kg
1 x 5 130kg
1 x 5 140kg
1 x 5 150kg
1 x 5 155kg    Thats up 5kg on last week
 
next week i am going to try squats bare foot as ive added 15kg to my deads will be on the look out for some proper lifting shoes
 
Leg press
1 x 5 290kg
1 x 5 320kg
1 x 5 320kg
1 x 5 320kg
1 x 5 330kg
 
Leg Extensions
5 x 5 19 blocks    Thats up 1 block on last week
 
Leg Curls
5 x 5 13 blocks    Thats up 1 block on last week
 
Stiff leg deads
5 x 5 100kg
 
Calf raises standing
1 x 8 13 blocks
1 x 8 14 blocks      Thats up 1 block onlast week
1 x 8 14 blocks
1 x 8 14 blocks
1 x 8 14 blocks
 
fast walk 30min
 
At weight in tonight still holding 18st 9lbs
 
 
 

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

Journal moved over as another pre-comp journal

Good to meet you today scrubby!

James Collier
Like MuscleTalk.co.uk on Facebook

Hi Scrubby, look forward to following yor progress, keep up the good work mate!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

James it was good to meet you too today, ask me the same question in a few weeks and the answer might be differant
 
I have sat down now i am home, and looked closer at my food intake that you worked out i think i will die of malnutrition,
 
Hi Micky thanks for looking in any advice you can offer would be greatfully recieved
 

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

Right here goes cant turn back now full steam ahead, have spent time today with James i asked if i could post up my diet and training, as a journal with out details is of no use to anyone and he said it would be ok he doesnt have a problem with that,
so here it is at this time as it will change the nearer to the comp we get,
 
Wake
mug green tea
45min low intensity cardio (6 days a week)
 
Breakfast
Smoothie 1 tbsp ground linseeds+30g oats+40g whey protein powder+cupfull berries+200ml skimmed milk and water to thin if needed,
 
9.00am
100g chicken breast raw salad/veg
drink green tea/water
 
11.30am
100g mackerel/salmon 1/2 tbsp sunflower seads item fruit drink
 
2.00pm
sandwich 2 slices granary bread+100g chicken/ tuna salad low fat low sugar probiotic yoghurt
 
30mins pre-workout
2 oatcakes+natural peanut butter banana
 
15min pre workout
30g whey protein powder + 3g beta-alanine in water
 
during workout
2 tsp BCAA powder in water
 
post workout
40g whey protein powder + 15g maltodextrin + 2g beta alanine
 
45 mins later
150g lean meat/chicken/fish 30g brown rice / wholewheat pasta or 3-4 small boiled new pots loads of veg
 
9.00pm
100g chicken breast 1/2 tbsp sunflower seeds item fruit drink
 
Bedtime
250g cottage cheeze/quark
 
 
My training is to change also out with the 3 times a week 5x5 routine in favour of the 4 times per week VT followed by 20min low intensity cardio,
and then once a week i am to do a advanced HIIT routine
 
I ve ordered my supplement from MP on line tonight so as soon as they arrive its full steam ahead, will change what i can for now in the diet to ease myself in.
 
Will post up training as and when 
 
I must say that there are a lot of new supplements here that ive never used or taken before up untill now its just been eat as much as i could, its work but i am now thinking that there is a cost, never been one for sorting my diet in such detail and if i could change anything it is one thing i would change wonderful thing hindsight.
 
 

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

All sounds like fun mate, lol maybe there will be some stuff left for me in Asda's now!

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Yor diet will make a new man of you stick at it mate!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Just read this all, good luck with everything Scrubby

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

Rack thanks for that i think i am going to need a bit of luck.

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

micky


Yor diet will make a new man of you stick at it mate!!

And thats a fact thanks Micky

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

Right first full day, as far as the food goes its very deceptive, didnt at any point feel really hungry, I think there were point where i thought thats not going to fuel me for long, but eating every two and a half hours it feels like as you finish one meal there is another just around the corner,
Got up this morning and went for a fast walk that took me 45 min, could have eaten a scabby dog by the time i got home, i am sure i will adjust to new eating times quite quick,
 
Training tonight was a shocker for the past 8 months i have not gone beyond 8 reps, with my new training routine which can be found in the training routine posted on the forum, I am doing a 4 day split VT and sticking 20min cardio on the end,
 
5min bike to warm up
Lat pulldowns
3 x 12 with 12 blocks
1 x 25 with 9 blocks
 
Low pully rows
4 x 12 8 blocks
 
Deads
3 x 10 120kg this made me lungs hurt was hard going
 
Bent over rows did these with palms facing foward
3 x 10 60kg
 
Straight arm pulldowns strange one this too much weight dont feel where its working drop the weight and felt it in the back of the shoulder blades
3 x 12 4 blocks
1 x 25 3 blocks
 
Standing EZ curls
4 x 12 25kg
 
Preacher curls
2 x 12 4 blocks
1 x 25 2 blocks
 
concentration curls
2 x 10 each arm 10kg
 
never have i used such light weight but the burn was first class, it just psychological big weight big muscles every days a school day,
 
20 min cardio
 
was glade to be going home having finished my first workout need to eat rest eat sleep,
 
I seam to have pick up a cold from some kind person so i got headach and one blocked nosteral, feeling like poo.
 

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

Hazel had a cold - you could have caught it from her yesterday!

Good to see you're alright with the food intake - it's designed to supply enough energy, although you're in a calorie deficit

James Collier
Like MuscleTalk.co.uk on Facebook

Thanks Hazel if i can do the same for you sometime just you let me know

Cheers James
I will try and sort some pictures in next couple of days for ref purpose

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

Good luck with everything..interesting reading....can't add anything cos I know nowt!...but fingers crossed for you and any other wobbly bits that can be crossed....

Good luck with your goal bud ,i will drop in when ever passing by.
All the best Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

some photos
 
 
  
  
 

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

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

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

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

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

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

sorry they not the best but my other half took them i will need to explain what i need next time as i found out she was not looking at me but the little screen on the back of the camera, long way to go !!!!!!!!!

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

looknig good though mate over 18st looks good on you, how tall are you again?

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Hi chap i am 6ft 1"  and was 18st 9lbs, my legs ach from the walking, and i am eating my food slowley chewing it loads more than normal trying to make it last, so used to having a heap of grub and just woofting it down,

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