***4th Place BNBF British Finals***Moved to Progress Journal Section***

Last year I competed as a Junior at the BNBF Scottish championships and took 2nd place.  This was my second contest of last year and was very pleased with my placing.  Since then I have been bulking and adding as much good quality size as a possibly can. 

Now I'm getting ready for my second year of competing and going back to the Scottish Championships to win the Junior title and go on to compete well at the British. 

With the nutritional guidance of James Coullier I will be embarking on a 16week pre contest plan and competing on the 7th of June.  My BF is estimated to be around 15% and my current weight is ruffly 89kg.  During my bulk I think I have gained around 5kg in lean muscle mass.  I look forward to hearing peoples comments and views.

DAY 1

For the past 12 weeks or so I have trained heavy with low rep range.  With this have changed slightly for the next 4weeks to a higher rep range and a lower weight with a 1minute 30sec rest time between each set.  There will be 4 exercises for major muscle groups and 3 for minor with 4sets in each.

Today I trained Chest and Biceps

Flat Bench
Incline Dumbel Bench
Flat Bench Flys
Cable crossovers

Cable EZ curls
Dumbell Curls
Hammer curls

My diet will be as follows:

Wake - 30g whey in water
           40min low intensity cardio
Meal 1 - 8 egg white + 2 yolk omelette
           40g porridge + 150ml skimmed milk + 1/2 tbls dried fruit + 1/2 tbls flaxseeds + 200ml Fruit Juice
Meal 2 - Pre workout 20g whey in water
            1 Oatcake
Meal 3 - Post workout 1 Serving Extreme Nutrition Build and Recover + 20g Whey + 20g Maltodextrin +
            5 Glutamine capsules
Meal 4 - 100g chicken Breast/Lean Red Meat + 30g Basmatic rice/wholemeal pasta/2boiled new                       pots/small sweet pot + loads of Veg
Meal 5 - 80g chicken breast + 1/2 tbls sunflower seeds + item of fruit
Meal 6 - 2 slices granary bread + 100g tuna/salmon + low fat natural yoghurt + mixed salad + 1/2 tbls             flaxseeds
Meal 7 - 20g whey in water
Meal 8 - 200g cottage cheese
    

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Good to see you've started your Journal Gogz!

I will read it regularly and offer advice here as well as through email

James Collier
MT Co-Owner & Event Promoter
Like us on Facebook:

Good luck, will hopefully be there to give you a shout.

Sponsored by Muscle Finesse  

I'll be reading throughout your prep, I love reading and following peoples preperations for shows.

Do you think you can improve on your placing from last year?

Hey Daz

Well last year I lost to the British junior champion so I think I have a good chance.  I certainly dont think al be the biggest guy in my field but if i nail my condition I think I have all the chance of doing better this year.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Well at least the guy that beat you deserved it then. Well you'll have plenty of people on MT following you so don't let us down lol.
You got a pic, or is it staying under wraps until show time?

Al hopefully be posting some pics tonight or tomorrow.

Week by week progess, good for my own motivation too.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 2

My second day of my contest prep.  Woke up around 9.00am quickly downed my whey in water and headed down to the gym for my morning cardio.  Did 40minutes at 6.5km/h with a 3.0 gradient. Nothing to challenging just enough to raise the heart rate.

Had breakfast when I got home and then headed back to the gym again for my weights session.  I'm definatley sure the gym staff think I'm bonkers :-).

Trained shoulders and traps today:

Dumbell Shoulder Press
Cable lateral raises
Barbell Shrugs
Rear Delt Flys
Front Dumbell Raises

Felt pretty good today not really hungry at all even with lower carbs than usual. I'm sure I wont be sayin that 12weeks down the line. Just finishing off my cottage cheese for now then off to bed soon.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Subscribed.

We sponsor Paul Todd who competes in the BNBF, perhaps you guys have met?

www.geneticedge.co.uk

Day 3

Woke up today at 8am had meeting at 2pm so had to try and fit everything in a little earlier.  Pretty tired this morning think the cottage cheese was making me have some funky dreams lol.  Probably felt the most hungry I've felt for a good few months today.  Had a hardcore leg training session so that took alot out of me.  Did my usual 40minute cardio in the morning then back in for my weight training session at around 10am.

Good day I think, even with feeling the hunger didnt stray away once for a cheeky snack.

Trained Legs and Calves:

Barbell Squats
Seated Leg press
Leg Extension
Lunges (only 3 sets just couldnt squeeze out another)

Standing Machine Calve Raises
Seated Leg Press Calf Extensions

First time I had really done a high rep leg day.  Usually I go heavy with short rest periods but today pushed the reps up and the weight down to vary it alittle.  Pretty exhausted afterwards, walking down the stairs from the gym was more than interesting ;-)

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Hey JMA,

Unfortunately I dont know him however had a wee browse on the BNBF website at previous shows. Really good showing last year will he be competing this year again?

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Gogz87


Hey JMA,

Unfortunately I dont know him however had a wee browse on the BNBF website at previous shows. Really good showing last year will he be competing this year again?

I believe he is.  I will try and find out for certain.

www.geneticedge.co.uk

Day 4

Another day another dollar.  Woke up at 9.00am today, had a little bit more sleep last night, got 8.5hrs so didnt feel to0 sleepy.  Downed my protein shake quickly and zipped off to the gym.  40minutes at 6.5km/h with a 3.0 gradient.  Again pretty easy just a little sweat.

Felt pretty hungry after breakfast when I started my weights session.  Did back today with high reps.  Deadlifts were REALLY hard doing 20 at 110kg was exhausting!!!  Hopefully the body will adjust soon.

Just before the gym I was thinking about how your mind just seems to click into gear when you begin a pre contest diet.  If anyone has competed before they can appreciate how hard it is sometimes and the amount of will power it takes.  My mind was trying to get me to have a little bit of fudge at work last night but I resisted.  Hopefully I can keep it going for another 15weeks.

WEIGHT: 91KG

This was done on my scales at home.  Pretty cheap pair so not sure how accurate they are but will give me a general idea of how much I'm losing each week.

Trained Back and Abs today:

Deadlifts
Lateral Pull Down (wide grip)
Seated Cable Rows
Bent over Barbell rows
Hammer Stength Row (2sets)
ABS

Got a long shift ahead of me today, working 3pm until around 2am so wish me luck.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 6

Yesterday was pretty hard day.  Unfortunately had to work pretty much all day, from 1pm till around 2am so difficult fitting in food but did pretty well considering.  Took a day off from training yesterday, felt pretty hungry towards the end of the day but groound it out.

Started today the same as everyday.  40 minutes cardio in the morning then my breakfast then hit some hamstrings and triceps.  Not a great training day today, couldnt of been better.  Didnt feel as hungry this morning after my breakfast which was good.  Feeling a little tighter and less 'fluffy'.  Looking forward to the changes over the next coming weeks.

Trained Hamstrings and Triceps:

Stiff Legged Dealifts
Lying Leg Curls
Leg Press (high and Wide)
Seated Leg Curl

Tricep Pushdowns
Tricep Extensions

Off work tomorrow so will get a good day of training and eating.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 7

Had a day off from work today.  I was planned to do some HIT cardio today however I'm a little under the weather, hopefully just a quick passing thing!!  Decided to take the day off training and recover. Pretty uneventful day really managed to get all my meals in so from that point of few fine.  Bring on another week!!

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 8

Woke up this morning at 9.30am, downed my protein shake and headed off to the gym for my cardio.  6.5km/h at a gradient of 3.0, nice and easy really, heart rate wasnt over 120. 

Had another day off work today so managed to split my workouts over the day.  Doing my cardio AM and my weights PM.  Still feeling a little under the weather so the weights session was as intense as usual but got through it.

Not as hungry today as previous days.  Body must be adapting to my lower carb intake.

WEIGHT: 90KG

Trained Chest and Triceps today:

Flat Barbell Bench
Cable Crossovers
Incline Bench
Decline Flys

Single Arm Tricep Pull downs
EZ Skull Crushers
Tricep Rope Extensions

Hopefully I can get rid of this cold ASAP.  Isnt hindering me too much just abit annoying.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 9

Pretty Chilly today when I woke up this morning.  Downed my shake at around 8.45am and headed off to the gym for my cardio.  Bumped up the incline a little, did 6.5km/h at 3.5 gradient.  Nothin to difficult just raising the heart rate a little.

Came home and had my breakfast.  Headed off to the gym at about 11am, still have this lingering cold thing. Think its going round work hopefully it'll disappear sometime soon.

Trained Shoulders, Biceps and Abs:

Dumbell Shoulder Press
Cable Lateral Raises
Barbell Front Raises
Dumbell Shrugs
Rear Delt Machine Flys

Dumbell Curls
EZ Concentration Curls
Cable Rope Hammer Curls

Abdominal Workout (3 excersises, 3 sets in each)

Felt good and pumped today.  Looking better in the mirror.  Slight striations in the delts so all is going well.  Would any recommend a 'fat burner' (i use this term lightly) or just keep going without the need?

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 10

Not a great day today.  The cold has kicked in pretty hard with a good old fashioned blocked nose.  Decided I'd be better taking the day off today and trying to get over it.  Still managing to keep the diet going.  Had a really good day yesterday, followed the diet to the absoulute 'T'.

Hopefully I can get rid of this cold and get cracking with my training.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 11

The colds starting to wear off so managed to get to the gym this morning for my cardio.  Then headed down to RGU Sports gym for some back and abs.  Good session today, wasnt feeling totally 100% but ALOT better than yesterday!!

Managed to munch my way through all my food.  Quads are starting to show through with some good definition and my abs are getting better and better.  Good to see all the hard work in the off season was worth it.

Trained Back and Abs:

Deadlifts
Dumbell Row
Lat Pull Down
Seated Cable Row
Assisted Pull Ups

Abdominal Workout (3excersises 3sets)

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 13

Been very busy over the past two days with work, so haven't quite found the time to keep things upto date.  Had a really good few days.  Managed to fit in all my training and ensuring I keep to my eating plan.

Havent had any problems really.  Nibbled on three slices of bread at work which was a little cheat, just felt super hungry at that moment and had to eat it.  Apart from that keeping things on track.

On holiday next week so should be able to train hard and eat right.  Tonights my leaving night with my work mates so I'm going to cheat and have a curry, also try and not be pressured into drinking.  Apart from tonight there won't be any other distractions.

Trained Hamstrings, Calves and Abs:

Stiff Legged Deadlifts
Lying Leg Curls
Standing Calve Raises
Leg Press (feet high and wide)
Seated Leg Curl

Abdominal Workout

This moring did my cardio as usual.  Next week if the weather is good I'm going to walk outside,  but theres never knowing with the good scottish climate.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

If you do decide to use a fat burner then make sure you check out the ingredients, but I'm sure you're already aware of that. Extreme's Lean R is no longer suitable for naturals as they have redeveloped the product and it contains something we can't take. I used to use Muscletech Thermogain but they seem to have stopped making it. I'm sure under Jame's guidance you won't need anything

Sponsored by Muscle Finesse  

Yea its a tricky business making sure everything is compliant.  But I think your right, sticking with jame's guidance I doubt I'll need anything.  Just to help with the low energy levels towards the end of the day. 

I thought about may some raw gurana, seems to be the best herbal as I dont drink coffee.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

I know James rates green tea! Maybe give that a try and it can help with fat loss too.

Sponsored by Muscle Finesse  

Well the girlfriend buys green tea by the truck load so I may have a few cups.  Thanks

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 14

First day of my holiday so took things easy.  Had a day off from the gym and relaxed.  Nothing much to report just keeping going with the same diet for now.

WEIGHT: 89KG

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 15

Back in the gym today.  Completed my usual 40min cardio session, cranked up the incline a little, 6.5km/h at 4.0. Felt good abit hungry towards the end but pretty much normal.  Eat well all day even with a LONG shopping trip with the girlfriend hehe ;-). 

Went to the RGU: Sport gym near me today.  They have great lifting platforms and I trained with a couple friends who push me to my max every time.  Did shoulders and abs, good workout, plenty of energy.  Saw the Watchmen at the movies,  interesting movie, a little perplexed at the end but all in all good.

Trained Shoulders and Abs:

Military Press
Lateral Raises
Cable Rear Delt Flys
Barbell Shrugs
Front Barbell Raises

Abdominal Workout (3 excersises, 3 Sets)

Lost 2kg so well on the path to getting ripped.  Looking better and better in the mirror so very chuffed with my progress in the off season.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Just been catching up on your journal, good luck with the prep, i'll see you there i'm competing in ladies physique at the scottish,

 
 

 

Well done on the weight loss, who needs fat burners

Sponsored by Muscle Finesse  

Thanks for the support. Doesnt seem to be as hard as last year but I'm only 3weeks in hehe. 

See you at the Scottish Caz, hopefully with a big trophy under my arm ;-)

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 16

Abit drich today, wet, windy and cold for those not from the north east. Woke up at 9.00am and had my protein shake then off to the gym again.  I thought I might up the gradient again today just to keep the heart rate up and give myself a little bit of a challenge.  Still pretty easy, just walking away letting my mind wonder on to some of the most random things.

Headed home and had my breakfast and pre workout shake with an oatcake.  Got to the gym at about lunch time.  Got some new bits and bobs from APT Lifting Gear.  Some wrist wraps and some knee wraps from extremepowerlifting.co.uk.  Tried the wrist wraps out today, very good, managed to bench the 48kg dumbells with 6reps.  Hopefully al test out the knee wraps on friday for squats.

Tranined Cest and Biceps:

Flat Bench Dumbell Press
Incline Barbell Press
Pec Deck
Incline Press Machine

Seated Bicep Curls
EZ Bar Curls
Hammer Curls

Didnt feel hungry all day really.  Getting a bit peckish now, probably because I'm thinking about it ;-)

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 17

Woke up at 9am again today, bright and breezy.  Usual morning cardio 6.5km/h at a gradient of 4.5.  Tomorrow I'm thinking about doing my cardio by just going for a long walk. 

Eating was fine today all on time and everything in.  If only I could do bodybuilding full time, would make things SO much easier.  Felt a little hungry around 4pm today.  I think it might of been down to the long walk me and girlfriend took round a local park. 

I've also picked up a habit of having a short nap at about 7pm for mayb 30mins or so.  Good or Bad??


Trained Hamstrings and Triceps:

Stiff Legged Deadlifts
Lying leg curls
Horizontal Leg Press (feet high and wide)
Seated Leg curl

Tricep Pushdowns
Rope Tricep Extensions
Dumbell Overhead Press

A little bit drained towards the end of the workout but expected I guess with lower carb intake.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 18

Woke up a little late today, 9.50am think I dosed off after waking at 9.  Anyways did the usual protein shake when I woke and decided to walk outside today because the weather was grand.  Alot less boring than in the gym so hopefully al keep that up if the weather stays tight.

Went to the gym late in the afternoon today.  Managed to get some more food in which helps on a big QUAD day.  Managed to squat 160kg for 5 reps.  Tried out my new kness wraps which are really good.  Help with getting alot deeper at the bottom.

Trained Quads and Abs:

Squats
Leg Extension
Horizontal Leg Press
Dumbell Lunges

Abdominal Workout

A good day today.  Had the training partner in the gym which helps with motivation.  Abit hungry now but got a meal coming up soon.  My favourite workout tomorrow BACK, bring it on.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 19

Decided to walk outside again today.  Lovely sunny day, walking outside is alot better than just walking on the tredmill.  Woke up a little later again today around 9.45 downed my shake and headed out for my 40minute walk.

Trained a little later than usual today, 17.30, nice and quiet in the gym.  Trained back today, my deadlifts were still a little down.  I've pulled 200kg for 3 reps before pretty confidently and I was struggling with 190kg at 3reps.  Maybe just an off day.  Everything was up though managed the full stack on the Hammer Strength row for 5 reps, which I've never managed before.

Trained Back today:

Deadlifts
Lat Pulldown
Hammer Strength Row
Cable Row (modified with straight bar high and pull to chest whilst sitting on floor)
Barbell Row (3 sets)
Chin Ups (back very tired on this one just managed 2 sets with 4 reps)

A good day today lots of eating, not feeling to hungry at all.  Having a little trouble with minor cramps.  I dont salt my food at all, literally never.  Would anyone recommend salting my food alittle??

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 20

Woke up a little later today at around 11am felt pretty tired and fatiqued with all the training.  Didnt do my HIT cadio however I did go for a moring walk 40 minutes outside again.  Lower back was a little sore today but probs just because of my back workout yesterday.

Food was great today stuck to the diet to the T.  Even with the girlfriend trying to tempt me with my favourite milk chocolate topped Hobb Knobbs.  Nothing much to report today really,  starting my new job tomorrow so hopefully it doesnt get in the way to much with the contest prep.  Not the best time to start a new job but bodybuilding needs to fit around life.  A little hungry towards the end of the day again but nothing to difficult.  Cant wait for another week.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 22

Unfortunately didnt find the time yesterday to update my journal.  Started my new job and put in a good 12 hour shift.  Things went ok with training yesterday.  Woke up at 7.30am to do to my 40mins cardio at the gym.  Same as usual nothing to hard just enough to get a light sweat.  Food wasnt great yesterday, still introducing the whole bodybuilding thing to new work colleges.  I'm sure everyone who competes goes through the usual questions, "whats that your drinking?", "protein shake", "ehh yuck!!".
 
Today was different, was off work so managed to fit in all training and food.  Currently munching through my chicken breast, apple and sunflower seeds.  Think the chickens getting a little boring but al bash on.  I've been adding a little sprinkle of salt to my chicken, veg and pasta to help prevent cramps that I've been getting lately.  Hopefully this might help.

At the gym today decided to wear the good old 'wife beater' ;-).  Veins are popping out in my arms and striations in my chest are starting to appear.  Always good to see improvement.

WIEGHT: 87.5KG

Trained Chest, Biceps and Abs:

Incline Smith Chest Press
Cable Crossovers
Flat Bench Dumbell Press
Incline Flys

Seated Biceps Curls
Olympic Curls
Hammers

Abdominal Workout

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

All going ok Gogz?

Everything in check?

James Collier
MT Co-Owner & Event Promoter
Like us on Facebook:

Hi James.  Everythings all good every week looking better and better.  Dont feel quite as strong as usual in the gym but still keeping my usual high intensity.

This weeks been a little problem with eating enough food thoughout the day.  I've just started a new job so ensuring timings are correct.  However next week I will have a MUCH better idea of when I can consume foods.  I will drop you an email with whats been happening.

Thanks for getting in touch.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day 24

Didnt quite find the time to update the journal yesterday.  Really good day of eating and training.

Today was a little different.  Took a day off training however my diet didnt go to plan.  I managed to fit in my breakfast, lunch a protein shake + banana, 60g chicken breast + apple + sunflower seeds, my evening meal and my cottage cheese right now.  I suppose its ok but I like to stick to the plan James has given me to the letter because I'm seeing results. 

Next week will be different though.  Al have everything planned out.  Back training again tomorrow, get up and do my cardio along with a Leg session I think.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

OK mate - we should maybe have a phone review next week

James Collier
MT Co-Owner & Event Promoter
Like us on Facebook:

Day 27

Really difficult week this week, probably the hardest week I've had in a long time with training and dieting.  I havent had anything out with my diet but its been a big problem trying to consume enough to ensure that I'm not using muscle up.  My training has also lacked this week.  Managed to fit in a good amount of cardio however my weights have struggled with lack of time.  Didnt fit in back or hamstring training and lacked in abs as well.  Its just been down to the new job I suppose, putting in ALOT of hours so found it difficult to squeeze in the time but next week I will be much better organised!!!

Did my morning cardio and next week will be a better week.  A little set back by I WILL get things back on track.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals