last few weeks to the show 2012 ukbff bedford

Good mass mate and shape look really good once the pounds start dropping off you!!

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

blimmin 'eck!...you need to put sox on your feet or you will get a cold!....consider yourself told...lolol...well, you did say I could!....serve you right...lolol....enormous back.....that's clearly my technical knowledge outed now...lol.....really, good luck....errrm...I always look a the little screen too...are you not supposed to?.....lol..

Too late me got blocked nose and runny eye keep sneezing, feel like poo.

Nothing wrong with looking at the small screen, but i had not hit the pose but because she was just looking at the screen she could not tell, and just clicked away.

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

aaah...I see....well your GF did much better than me, the other week I actually put my eye up to the screeen...(WTF?)...yes I did....lol.....and couldn't understand why I couldn't see my friends through the other side....ahem......what can I say....didn't hear the last of it all berluddy night!....haha.....when you say you walk fast in the morning, do you mean on the treadmill with an incline or flat walk outside?....I tend to go on the tread and lift the incline every 4 mins until I get to the top and then go back down again...sorry for question...hope you don't mind....I pwomise not to stalk you...or anyone else for that matter...just a bit keen to learn....

which show is it your doing mate?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

That made me laugh (trying to look throught the lcd screen) you really are something else, bet you have lots of friends, you are funny, do your friends call you special please dont take it the wrong way you just make me laugh.
I walk outside at a steady pace keeping it constant my route takes me 45 min and has some inclines but not many mostly flat, its a bit cold in the wind as it blows off the sea but i am looking foward to early mornings when its warmer and the sun is rising best part of the day, guess we are all a little bit crazy,

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

which show is it your doing mate?
 
solent city thorngate hall down here in gosport,

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

scrubby65
 

do your friends call you special please dont take it the wrong way you just make me laugh.
I walk outside at a steady pace keeping it constant my route takes me 45 min and has some inclines but not many mostly flat, its a bit cold in the wind as it blows off the sea but i am looking foward to early mornings when its warmer and the sun is rising best part of the day, guess we are all a little bit crazy,

 
I don't mind if you laff at me...I do know I appear to have a bit of a "screw" loose...i seem to have a talent for getting into scrapes..(sigh).. and the more  I try not to worse it gets....oh well....prolly wouldn't help to know I is blonde!!!!...lolololol...as for walking by the sea, that's what I do at the weekends when I have time...really early about 5 ish along the south coast...I love it, don't mind the bad weather either, but yes, I'm also longing for some warmer weather now...during the week its the local park , or the treads when its dark so I don't get mugged by some nutter!....thanks for your advice...I'm working my way through the blokes journals and know I can't add anything helpful but some of the tips and stuff help me, that's why I'm reading them....I'm really not on a mission to p...s everyone off....or am I?....kidding!!..lolol

Postmans came this morning

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

your back has some serious mass there mate, all the best with your prep

deadlift- 225kg
bench-120kg
squat-150kg 
http://www.muscletalk.co.uk/fb.ashx?m=3231476

scrubby65


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

I blame James for making me work when I am ill, hope you feel better soon

Liquid Sun Rayz.co.uk

 

 

Hazel you have my sympathy, James you are a mean man and a slave driver
 
Right morning cardio, getting into the swing of thing now feel strong had to extend my route as i was getting back too soon,
 
Postman brought me my supplements today,
eating going ok ish
 
Training tonight was with the use of beta-alanine, didnt get any of the sides, but the was a very intense pump, not sure if its from the beta or the fact that i am now doing HV training now,
 
Delts + Traps + abs
 
5 min bike to warm up
 
dumbell side lateral raises    4 x 12 12.5kg
 
Seated shoulder press  3 x 12 8 blocks
1 x 25 4 blocks
 
Steering wheels 3 x 30 turns 10kg
 
Barbell front laterals  3 x 12 15kg
 
Seated bent over laterals  4 x 12  10kg
 
Shrugs  3 x 10  70kg
 
Upright rows  3 x 8 50kg
 
Sit up crunches  3 set 25,25,20
 
 
It takes some getting used this new routine i am sure the weight will go up as i become used to the routines
 
took all supplement before during and after, got home and felt so hungry, i was willing the chicken to cook quicker, feel better now ive eaten, this is going to be hard, i was tempted to grab something and just eat, must be strong  must resist temptation.
 
At weight in tonight i have lost 4lbs but having said that and to be fair to the diet, i have only just got all the potions and powders, so next week will be a better reflection on how things are going
 
 
 

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

Right 45min cardio done this morning,
 
had shake for breakfast then moved the oatcakes with peanut butter and banana to 9.oclock meal as i need to go training this morning as my gym closes at 2pm, and really want to get it done a dusted this morning.
pre workout shake done, off to the gym,
 
training legs first time using new routine.
 
Warmed up 5min
 
Leg extension
3 x 12  12 blocks
 
Hack squat,
4 x 12 70kg
now that was hard not used to this piece of equiptment
 
Staggered leg press
3 x 12 (each leg foward) 24reps per set 110kg
That was harder than i thought
 
Walking lunges
3 x 20 steps  holding 30kg
 
Lying leg curls
3 x 12  6 blocks
 
Stiff leg deads
3 x 10 80kg
 
Calf raises
4 x 8 heavy 20blocks
 
Seated calf raises
2 x 15 2 x 12   12 blocks
 
20min cardio
 
was quite tough but i think i can increase some of the weight once i get settled doing each movement as some are new to me
 
Cheat meal tonight pizza `yummy`
no cardio tomorrow morning so i will enjoy the lay in, cant see that happening as i have a little lad of 3 years old who get up very early, i will stick the tv on for him and go back to bed,
 
oh and my legs hurt not felt that in a few years 
  
 

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Diet by www.healthyaction.co.uk

Chest Triceps and abbs
 
5 min on static bike to warm up
 
Bench press
1 x 10 80kg
1 x 12 80kg
1 x 11 80kg
1 x 25 50kg
 
Incline bench press
1 x 10 50kg
1 x 12 50kg
1 x 12 50kg
1 x 12 50kg
 
Dumbell flys
1 x 12 15kg
1 x 12 17.5kg
1 x 12 17.5kg
1 x 12 17.5kg
 
Pec deck
3 x 12   10 blocks
1 x 25    5 blocks
 
Cable cross overs
4 x 15  4 blocks
 
Skull crushers
3 x 12 30kg
 
Trycept push down
4 x 12  6 blocks
 
Reverse grip tricept pushdown
3 x 12  1 block
 
Leg raises 
3 sets to failure
 
20 min fast walk
 
Alls going well getting used to eat small meals (little and often) had a little nap after 2,oclock meal today
and i am ready for my bed come 10 oclock,
had pizza for my cheat meal saturday managed to eat a whole medium size pizza, and was ready for my next meal 2 1/2 hours later

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

Looks like its going well mate, will be good to see you come July.
Thanks for your kind comments in my journal, you got a boy of 3 then, hectic aren't they? Mine's a complete nutter, well different to my daughter who's lovely but turning into a madam already. You just got the one?

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

walking this morning was done in the rain not bad considering its winter/ spring, 7 days so far and only 1 in the rain,
Note to ones self put the lid on the mixer before turning on as linseeds go every where, there are a lot of little seed in one tablespoon, had to get the hoover out

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

boy of three hey?...my friend has a 4 yr old and he regularly launches himself onto my stomach when I stay there and prises my eyeballs open to "see if I am awake" to play fire engines!!!!!...gaaaaaaaaah!....why oh why did I start that game I'll never know.....lol......linseeds Scrubby?  i get mine ready ground....is it better to buy whole and grind them yourself then?...

Well i say 3 but he will be 4 in april, and is as mad as a sack full of monkeys, wakes up just after 6am and thinks everyone has to be awake, want to watch dvd on tv, everything he wears has to have a picture of ben ten, bob the builder,lighten mcqueen the red car from the film cars, on it, and yesterday when i was getting ready to go to the gym, i was bending down doing up my trainers, he walked past slaped me in the face and said smack up the chops, what could i say, you got to love him, he is so funny,

i brought the whole seeds as i got a big bag from the health food shop, and if you put them into the blender on there own then they get ground up, cant get any fresher than that.

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

Feb 16th
shoulders and traps
 
Dumbell side laterials
1 x 12  12.5kg
1 x 12  15kg
1 x 10  17.5kg
1 x 10  17.5kg
 
Seated shoulder press
3 x 12  40kg
1 x 25  30kg
 
Steering wheel
3 x 30 turns 10 kg
 
Barbell laterials raises done to the front 
1 x 12 20kg
1 x 12 20kg
1 x 10 20kg
 
Seated bentover laterials
4 x 12  10kg
 
Shuggs
1 x 10  80kg
1 x 10  90kg
1 x 10  90kg
1 x 10  90kg
 
Upright rows
2 x 8 60kg
1 x 8 50kg
 
20 min fast walk

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

I am feeling tired today, had a nap after my 2 oclock, just for about 15 mins not training tonight, but have got, Hiit to do will do it on bike when my little lad goes to bed,

5 min steady cardio
30 seconds high heart rate
90 seconds low intensity
30 seconds high heart rate
60 seconds low intensity
30 seconds hight heart rate
45 seconds low intensity
30 seconds high heart rate
45 seconds low intensity
30 seconds high heart rate
45 seconds low intensity
30 seconds high  heart rate
45 seconds low intensity
30 seconds high heart rate
5 min steady state

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

Looks like all is going well, how is the diet feeling now, are you settling into it now?

How are you finding things now all the supplements have been added

settled in now feels the norm, get a massive pump while training, in mornings and before training feel smaller but tighter if that make any sense, will get on the scales at weekend and see the differance,  i can see a differance in my legs more muscle on show think thats down to the amount of cardio as i did very little before, and can see a differance on top half but not huge, still got 19 week so nothing wants to be happening too fast or i will lose muscle and thats not an option i need all i got, training going good takes some getting used to, and it does my head when i see the weight i am using, I have a problem with the pec deck i am too big to use it, and it doesnt have any adjustment, so will need to find another exercise to replace that.   

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

scrubby65


I am feeling tired today, had a nap after my 2 oclock, just for about 15 mins not training tonight, but have got, Hiit to do will do it on bike when my little lad goes to bed,

5 min steady cardio
30 seconds high heart rate
90 seconds low intensity
30 seconds high heart rate
60 seconds low intensity
30 seconds hight heart rate
45 seconds low intensity
30 seconds high heart rate
45 seconds low intensity
30 seconds high heart rate
45 seconds low intensity
30 seconds high  heart rate
45 seconds low intensity
30 seconds high heart rate
5 min steady state

whilst doing this my lungs felt like they were going to explode, sweating like a pig,legs ***k
got up this morning for my early morning cardio, and my legs felt like i had been running up and down stairs all night, They got better when i got into my walking but i can still feel the effect from last night, glade i not training leg untill friday afternoon

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Diet by www.healthyaction.co.uk

Progress report...?

James Collier
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First progress report after ten days
 
James what do you need to know ????
 
weight ?     Just got back from the gym   my weight is 17st 12lbs so thats a drop of 7lbs in ten days !!
 
 
pictures?    sort them tomorrow

Anything else you need to know ??

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

Training last night 18th feb
 
Back and bicepts
 
5 min on bike to warm up
 
Lat pulldowns
1 x 12   12 blocks
1 x 10   14 blocks
1 x 10   14 blocks
1 x 25   9 blocks
 
Low pully rows
1 x 12   12 blocks
1 x 11   13 blocks
1 x 10   13 blocks
1 x 10   13 blocks
 
Deadlifts
1 x 10 130kg
1 x 10 140kg
1 x 10 140kg only just bloody hard going
 
bent over rows
1 x 10 70kg
1 x 9   80kg
1 x 9   80kg
 
Straight arm pulldowns
1 x 12  4 blocks
1 x 10  5 blocks
1 x 11  5 blocks
1 x 25  3 blocks
 
Standing EZ curls
1 x 12 30kg
1 x 12 30kg
1 x 11 30kg
1 x 10 30kg
 
Preacher curls
1 x 12  5 blocks
1 x 11  6 blocks
1 x 25  3 blocks
 
Concentration curls
1 x 10 12.5kg
1 x 9   12.5kg
 
20 min fast walk to finish off
 
some working weight increases over last week, 
was on a high towards the later part of this work out had a strange feeling about me cant quite put my finger on what it was,
Maybe its the beta-alanine building up in my system.
energy levels seam to be holding but i do like that nap in the afternoon after my 2oclock feed
strenght in my legs has increased i can feel a huge differance when climbing stairs, sometimes run up them not something i normally do,
 
Off to train leg this afternoon, will smash them as i get the weekend to rest, might go for a swim on sunday and take the little lad. wont be setting any records. 

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

Right just got back from training very hard seasion really pushed my self, my legs are dead !!!
 
5 min warm up on bike
 
Leg extension 3 x 10-12 reps
1 x 12 12 blocks
1 x 12 14 blocks
1 x 12 16 blocks
1 x 25 8 blocks
 
Hack squat 4 x 10-12
1 x 10 90kg
1 x 10 90kg
1 x 10 90kg
1 x 10 90kg
 
Staggered leg press 3 x 12 each leg foward total 24 reps
1 x 24 120kg
1 x 24 140kg
1 x 24 140kg
 
Walking lunges 3 x 20 steps
1 x 20 17.5kg
1 x 20 17.5kg
1 x 20 17.5kg only just, towards the end i could hardly move and fell in a heap at the end,
 
Laying leg curls 3 x 10-12 reps
1 x 12 8 blocks
1 x 12 10 blocks
1 x 10 11 blocks
 
Stiff leg deads 3 x 8-10 reps By this time my energy had started to dwindel,
1 x 10 100kg
1 x 8   110kg
1 x 8   110kg
 
Standing calf raises 4 x 8 heavy
1 x 8 14 blocks
1 x 8 14 blocks
1 x 8 14 blocks
1 x 8 14 blocks
 
seated calf raises 4 x 12- 15 reps was glad to sit down
1 x 15 13 blocks
1 x 15 13 blocks
1 x 15 13 blocks
1 x 12 13 blocks
 
20 min walking cardio to finish off the week workout, just 45 min cardio to do tomorrow morning and i get to lay in bed sunday morning

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

Thats some volume on your legs!!Not split quads and hams up??Looks a hell of a session mate!!

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

Thats a fact
just doing as james has instructed,its all up to him i just get to do as i am told.
 

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

sorry to intrude but what is a block exactly please?...(one more bag over head in shame moment)...block?

Great stuff Scrub!

Yes for progress update I need to know:

• weight
• pics (every 2 weeks)
• how you're feeling, energy wise- all day but esp during training
• how are you getting on with food
• anything else you feel I need to know

But all seems good

James Collier
Like MuscleTalk.co.uk on Facebook

Northerngal


sorry to intrude but what is a block exactly please?...(one more bag over head in shame moment)...block?

 some of the machines in my gym have numbered blocks ie weight stack, so block is weight does that help, sorry i should have explained myself better,
 

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Thanks for that Scrubster....I know what you mean, I have them in my gym too but I was thinking of something on top of them and couldn't think what that was....thanks...and you don't need to explain better cos most bods on here know what they are.....just me I guess...I'm very curious and just can't stop asking stuff...durrrr..ya know, like that annoying person in a meeting that's always asking a question when everyone wants to go...sigh....that's me...durrrr....have a good weekend...and thanks for answer.....

Hi mate, your really motoring now, hell that's some leg's session...hope you live in a bungalow!

See the weight's dropping will be good to see your definition come through as you got loads of mass on you!

Get's hetic in here now as well you must be hard pressed to keep this up as well as training, work, 3 year old lol

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Having upped the weight on my leg routine yesterday, early morning cardio was hard this morning, even coming down the stairs was painfull, My legs eased a bit when i got going, but my gluts are sore, must be them walking lunges or hack squats. wont be long before its light in the mornings,when i got down to the ferry terminal this morning daylight was creeping across the sky, roll on the summer, back to the real world it was very cold and icey this morning under foot. Got some rest time now untill monday morning, will use this time to recharge and relax. oh and sort some photos when the other half get back from work. might go out for a easy stroll to try and work out this stiffness in my legs.  

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Diet by www.healthyaction.co.uk

Good luck with this mate

hi scrubby just flicked through your journal great progress early days but 7lbs drop alredy good going well done, good overall mass huge back and good legs and calves will look in great shape when stripped down, how you finding changing weighting from your 5x5 routine to what your doing now, was that james decision to change or yours, is it a nabba show your doing and what catergory you doing.

titch84


hi scrubby just flicked through your journal great progress early days but 7lbs drop alredy good going well done, good overall mass huge back and good legs and calves will look in great shape when stripped down, how you finding changing weighting from your 5x5 routine to what your doing now, was that james decision to change or yours, is it a nabba show your doing and what catergory you doing.

Titch the transition from 5x5 to my current training routine is hard, had to redo all my weight, so for the first few weeks i will be trying to improve on the last week to try and find my limits, probley not the best time to be doing this as i am on a restricted food intake, but its all a learning process.
Yes the current routine was recomended by James as part of my show prep, its a local show to me about 1/2 mile from my house as i wanted to make it as simple as possiable for my first show its the solent city at thorngate hall run by don styler, not sure if its nabba, i went and watched last year, i wll enter in the over 40 unless on the day i get told to change to first timers.

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Diet by www.healthyaction.co.uk

 
 
Two weeks in 17st 12 lbs  7lbs weight loss my legs look the best improvers but my arms are looking differant the pictures dont really show me at best, but i would say that i am changing thats the main thing,progress is being made. 

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Diet by www.healthyaction.co.uk

you worked it out mate, back wide and good quads and calves. when the waist comes in going to be a great transformation. big teardrops any tips for me to help with my teardrops and calves. cheers scrubby