titch84 lean bulk new pics pg18 progress??

chest

incline db press

warm up
40kg 15reps
50kg 10reps
55kg 10reps

chest press

180lbs 15reps
225lbs 12reps
255lbs 9reps dropset 180lbs 10reps

chest press for top of chest smith machine

30kg 20reps
30kg 15reps
40kg 15reps

flys with 3 second pause at the bottom flat bench

16kg 12reps
20kg 12reps
22kg 12reps

dips x 3 sets of 15reps

seated calvemachine

20kg 20reps
30kg 15reps
40kg 10reps
40kg 10reps

good session time to step it up this week did 40mins cardio this morning did have a good sunday didnt seem to eat much and wasnt healthy food. still quite lean but putting some size on so going quite well so far.

did 40mins of cardio this morning

bis and triceps

bicep curl

warm up

16kg 15reps
22kg 12reps
26kg 9reps
28kg 6reps

tricep pushdown

55kg 15reps
95kg 12reps
100kg 10reps
105kg 10reps

bicep preacher machine

15kg 15reps
35kg 12reeps
45kg 10reps
55kg 6reps

skull crusher

30kg 15reps
34kg 12reps
38kg 10reps

hammer curl with rope

25kg 12reps
35kg 12reps
55kg 10reps

single arm reverse grip pushdown

25kg 10reps
30kg 10reps
35kg 8reps

concentration curl

10kg 30reps
12kg 15reps
12kg 12reps
10kg 15reps
8kg 15reps

good session need to start pushing harder.

shoulders and traps

db press

warm up

40kg 12reps
45kg 10reps
50kg 4reps  pb should have gone for more bottled it.

side lat raises

16kg 15reps
20kg 10reps
22kg 8reps

miltary press

30kg 20reps
60kg 15reps
80kg 8reps

front raises with cable

30kg 15reps
40kg 12reps
50kg 12reps

barbell shrugs

40kg 15reps
80kg 12reps
120kg 6reps dropset 80kg 10reps

resevse bentover lat raises for rear delts

10kg 15reps
12kg 10reps
16kg 10reps
16kg 10reps

chest

barbell press
30kg warm up
60kg 12reps
90kg 8reps
110kg 4reps pb

db flys incline

28kg 15reps
40kg 10reps
50kg 6reps
50kg 7reps pb

hammersmith iso chest press

30kg 20reps
60kg 15reps
90kg 8reps

cables

40kg 15reps
50kg 15reps
80kg 10reps

great session good pump

bis and tris

seated preacher ez bar

warm up

30kg 12reps
40kg 10reps
48kg 6reps pb

seated db
12kg 15reps
16kg 15reps
20kg 10reps
10kg 20reps

ez bar 25kg

12reps
11reps
10reps
9reps
8reps
7reps
6reps
only rested while my partner did his reps

12reps 11reps 10reps 9reps 8reps

bis blasted

tris

3x20reps of dips

close grip pushdown

60kg 15reps
90kg  12reps
115kg 10reps
120kg 8reps

skullcrusher superset with resevre pulldown

50kg 12reps 50kg 12reps
60kg 12reps 60kg 10reps
70kg 10reps 70kg 10reps

good pump

45mins walking on the treadmill starting to do my cardio in the evening to fit it in not training tomorrow

going to have a cheat weekend at the ukbff and relax and enjoy the show cant wait

no training to night resting, the bulk seems to be going quite well weighed myself 12st 8lbs and still got my abs a liitle bit and my lifting is getting stronger. so all going well will post some pics soon.

shoulders and traps

db press

warm up 20kg 20reps
34kg 15reps
40kg 10reps
50kg 4reps bottled 6reps again

shoulder press machine
100lbs 15reps
130lbs 12reps
150lbs 10reps

side lat raises superset with wide upright rows

10kg 20reps 10kg 20reps
14kg 15reps 10kg 15reps
16kg 15reps 10kg 12reps

standing behind the neck barbell press for rear delts

10kg 20reps
10kg 15reps
10kg 15reps

barbell shrugs

60kg 15reps
90kg 12reps
120kg 10reps dropset 90kg 10reps 60kg 10reps

back

lat pulldown superset with resevrse  fly machine

135lbs 15reps 105lbs 10reps
165lbs 12reps 135lbs 10reps
195lbs 10reps someone jumped on my machine how rude

bentover bb row superset with 1 arm row

40kg 15reps  30kg 15reps
60kg 12reps  45kg 12reps
90kg 10reps  60kg 10reps

deadlift

60kg 12reps
100kg 10reps
140kg 7reps pb

seated close grip row

135lbs 15reps
165lbs 12reps
210lbs 10reps

45mins cardio 307kcl

I see your rep range starts at 15 at the start,i have also gone with higher reps 15 being the max.
Have you found this better or have you always trained like that?
Daz

Stars write up and pics

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

nice to meet you this weekend mate!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

forddee


I see your rep range starts at 15 at the start,i have also gone with higher reps 15 being the max.
Have you found this better or have you always trained like that?
Daz

i havent always done this, i am trying to push myself harder when training i think its in your head that you stop at 12reps or 10 so im pushing it harder and if i can do more reps i do. seems to be working. took IB advice on the 15reps on squats thats a killer but seems to be working. goog luck with your show forddee

dazc


nice to meet you this weekend mate!

yeah it was great to meet people who have the same intresets int the sport also meet IB sound bloke didnt get to chat much he was flat out helping james, your looking in great shape still mate a solid frame to build on next year, you can see your passion in the sport you didnt stop smiling, i  got my prediction wright i thought zack would peep daz to the win shame really wanted daz to win, i,m sure he will be back bigger and better. excellant show

after my weekend watching the finials and cheating all weekend i felt quite bloated and watery but blasted the cardio and gym sweated like a pig. great training session tho tryed the free sample of no explode lemonade tasted like a was sucking on a lemon horrible and the usual jitters and stomach cramps but had a very heavy session.

chest

incline bench higher than normal about 50/55 degree instead of the 45

warm up
34kg 15reps
45kg 12reps
50kg 10reps
55kg 7reps told off for dropping weights allways drop them flat

fly machine

150lbs 20reps
195lbs 15reps
225lbs 10reps

decline

30kg 25reps
60kg 12reps
90kg 7reps

low cable superset with high cable crossovers

80lb 20reps 20reps
100lbs 15reps 15reps
140lbs 6reps  12reps

great session shake cardio 40mins 265klc burnt sweated like a pig felt like i was going to be sick not sure if it was the no explode

Got your message mate ...have replied!!

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

where's the leg sessions then?

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

As above, whats happened to your leg work-outs mate!!!!!

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

titch84


yeah it was great to meet people who have the same intresets int the sport also meet IB sound bloke didnt get to chat much he was flat out helping james, your looking in great shape still mate a solid frame to build on next year, you can see your passion in the sport you didnt stop smiling, i  got my prediction wright i thought zack would peep daz to the win shame really wanted daz to win, i,m sure he will be back bigger and better. excellant show

cheers mate i am still pretty lean, but i was feeling tiny to be honest, so many big blokes about!  I love bodybuilding mate, the sport, the lifestyle the people, just the whole thing! But lots of drive to get the weight on for a move to the u90's class next year! 
 
yeah you were right on with your prediction!
 
training sounds like its going well mate

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Incredible Bulk


where's the leg sessions then?

thats a good question just flicked through my journal and i cant find them, i have been training them every wed must have forgot to log it i know my last leg session was the other sat i had a strange session it was the first time i can recall doing my legs in the morning felt like they where going to snap, strange maybe it cause i,m on my legs all day and there loose ready for the afternoon, dont orry people they will get a beasting tomorrow night stayed tuned.
 

dazc

titch84


yeah it was great to meet people who have the same intresets int the sport also meet IB sound bloke didnt get to chat much he was flat out helping james, your looking in great shape still mate a solid frame to build on next year, you can see your passion in the sport you didnt stop smiling, i  got my prediction wright i thought zack would peep daz to the win shame really wanted daz to win, i,m sure he will be back bigger and better. excellant show

cheers mate i am still pretty lean, but i was feeling tiny to be honest, so many big blokes about!  I love bodybuilding mate, the sport, the lifestyle the people, just the whole thing! But lots of drive to get the weight on for a move to the u90's class next year! 
 
yeah you were right on with your prediction!
 
training sounds like its going well mate

i was hoping my prediction was wrong wanted daz to win, yeah training going well and diet put the vest away for the winter got the baggy t shirts out for the bulk so i cant see my conditioning when training hopefully i will noctice putting size on this way. good luck with your quest for the u90kg  good to have a goal when training.

biceps and triceps

standing bic curl

12kg 15reps
18kg 12reps
24kg 8reps
28kg 6reps

precher concenraction curl

12kg 20reps
15kg 15reps
20kg 12reps
24kg 6reps

ez bar wide grip

30kg 15reps
35kg 12reps
40kg 12reps
45kg 12reps

weighted dips
 20reps bw
bw plus 15kg 15reps
bw 30kg 12reps
bw 45kg 9reps

close grip bench press

30kg 20reps
35kg 15reps
40kg 12reps

close grip pushdowns

50kg 15reps
85kg 12reps
95kg 10reps

ropepulldowns

35kg 15reps hold at the bottom
40kg 15reps arms blasted

40mins crosstrainer 318kcls

legs

squats

warm up 30kg 20reps
60kg 15reps
90kg 15reps
120kg 10reps pb on reps with 120

leg exten

150lbs 15reps
195lbs 12reps
255lbs 10reps
275lbs 8reps

sldl

30kg 15reps
30kg 15reps
30kg 12reps

leg press

230lbs 20reps
295lbs 15reps
395lbs 10reps
405lbs 10reps

leg curl

150lbs 15reps
185lbs 12reps
195lbs 10reps

hack squat machine for calve raises

60kg 15reps pause at the top
120kg 15reps
150kg 15reps
toes pointing outwards 150kg 15reps

legs blasted missed cardio had chicken instead of the steak and two small slices of pizza great leg session.

not a great shoulder session but here it is,

40mins cardio 285klc

80situps

db press warm up
34kg 15reps
50kg 6reps pb but didint feel strong
40kg 8reps disappointing

shoulder press machine

195lbs 8reps
120lbs 10reps
90lbs 12reps

side lat rasises

10kg 20reps
14kg 20reps
14kg 20reps
8kg 20reps

ez bar front raises

10kg 15reps x 3

db shrugs

55kg 10reps
50kg 10reps
45kg 10reps
34kg 12reps
16kg rotate the shoulders 12reps
16kg 12reps

all done left rear delts felt really sore middle of the back rest to night back tomorrow for a kicka** back session

cardio 45 mins 285 kcls

back

lat pulldown

120lbs 15reps
185lbs 12reps
210lbs 10reps
255lbs 6reps

reverse grip bentover rows

30kg 15reps
60kg 12reps
60kg 12reps
normal grip 60kg 10reps

face pulls

50lbs 15reps
60lbs 15reps
70lbs 15reps
90lbs 15reps

one arm db row

28kg 12reps
34kg 10reps
40kg 10reps
40kg 10reps

resverse grip lat pulldown

25kg 15reps squeeze foe three second hold
50kg 15reps "          "            "

deadlift

90kg 12reps
120kg 10reps
150kg 4reps pb

good session really felt the face pulls in rear and middle of the back great exercise. deadlift getting stronger, might need tio be a liitle more sricter with the lat pulldown.

couple of nice sessions there mate! always like reading how others train and organise their sessions.  some good lifts as well mate!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

 

been a month now since i have posted some pics here are the ones i took last night, some good progress quads looking bigger but smooth only trainned them wed calves looking alot bigger back coming on nicely. the biggest disappointment is my biceps really need to improve size and peak really cant get that pose rite, need to keep practising posing even in the offseason also need to keep my leg straight to show off the hams. my abs look good in the morning but seem to go by the evening not sure why. not sure if i,ve gone overboard with the bulk or if this is the look i,m aiming for, i know i,m going to gain some fat and water but i think i,ve put some good solid gains. 

any advice for improvements or criticism welcome thanks guys

Looking hefty mate - definite size gains.

Weak points - calves and possibly triceps.

I'd stay as you are mate and keep doing what you're doing

here a pic of my tricep pose i thought my bicep was more of a weak point, do you think i would benefit from training any of my weak muscle groups twice a week.

or when i train chest do a light tricep session after and when i do back do a light bicep session aftrer so i could do

chest tri
legs
bis and tri
shoulders
back and bics

or would this be over training them or should i stick to trainning every muscle once a week just keep trainning harder thanks for all your help james. 

looks to be progressing in the right direction mate, will be some extra muscle there when you diet down!  fat levels look fine for off season, so your plan seems to be about right!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

dazc


looks to be progressing in the right direction mate, will be some extra muscle there when you diet down!  fat levels look fine for off season, so your plan seems to be about right!

cheers dazc i dont mind a little fat but want to keep quite lean but still enjoy some good food, hoping to have gained some good size ready for next year.
 
 

just made some protein brownies from the recipe foum not bad a little treat for the weekends and extra protein

didnt have a great week at the gym or dieting but feel more up for it htis week. did chest last night tryed to be more strict seemed to feel it more when iwas training but no muscle aches at all.

chest

incline db

16kg warm up
30kg 15reps
34kg 15reps
40kg 12reps
40kg 10reps
 went wright down till i touched my chest

incline db flys streched alot further down than usual

14kg 20reps
16kg 15reps
16kg 15reps
18kg 12reps

seated chest press

135lbs 20reps
165lbs 15reps
185lbs 15reps
195lbs 10reps

cables crossover

30lbs 20reps
40lbs 15reps
40lbs 15reps
50lbs 10reps

didnt feel any better being ultra stirct form

40mins cardio 318kcls burnt

legs

leg press

40kg 25reps
40kg 20reps
70kg 15reps
100kg 12reps
130kg 10reps
150kg 8reps
150kg 7reps

squats

130kg 6reps
70kg 12reps
40kg 19reps

leg extension

120lbs 20reps
135lbs 15reps
150lbs 12reps
195lbs 10reps
135lbs 15reps
105lbs 20reps
90lbs 30reps

lunges

10kg 12reps 15reps 10reps

ham curl

120lbs 20reps
135lbs 15reps
150lbs 15reps
165lbs 10reps

calves

15kg 20reps
30kg 15reps
45kg 10reps
15kg 20reps
15kg 15reps

legs blasted 40mins cardio 308kcls burnt

Any nutrition problems mate, or is all hunky-dory?

James Collier
MT Co-Owner & Event Promoter
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James


Any nutrition problems mate, or is all hunky-dory?

not really james keeping quite stict a few treats weekends so seem to be putting some fat on but it is offseason. nice to be relaxed. i,ll keep you posted thanks james

cardio 25mins treadmill

chest

incline chest
warm up
50kg 10reps
dp 40kg 10reps
dp 34kg 12reps no rest between sets

incline flys

40kg 10reps
34kg 9reps
22kg 12reps no rest between sets

chest press

255lbs 10reps
210lbs 10reps
160lbs 12reps
90lbs 15reps no rest between sets

barbell press negative reps
30kg plus 13stone brother pushing down on the bar and me fighting against it on the way down

10reps 8reps

cables
80lbs 10reps
60lbs 15reps
40lbs 30reps

calves standing raises on hack squat machine
60kg 20reps
90kg 20reps
130kg 15reps
130kg 15reps
90kg 15reps

20mins crosstrainer great session  love training heavy to light great pump

bis and tirs

seated db curl
warm up
24kg 10reps
20kg 8reps
16kg 12reps
10kg 15reps no rest between sets

hammer curl

24kg 10reps
20kg 10reps
16kg 12reps
10kg 15reps no rest between sets

preacher machine

45kg 10reps
35kg 12reps
25kg 12reps
15kg 15reps no rest between sets

tricep pushdown superset with dips

95kg 15reps 15reps
85kg 15reps 15reps
70kg 15reps 10reps

c/grip bb press

30kg 12reps,8reps
20kg 12reps 10reps

no rest between sets

skullcrushers on cable

70kg 12reps
60kg 15reps
50kg 20reps no rest

overhead arm extension

12kg 10reps
10kg 10reps
8kg 12reps

skin felt really tight around the arms great session

cardio 40mins

legs
squats
warm up
120kg 10reps
90kg 10reps
60kg 12reps no rest between sets

ham curl

180lbs 10reps
160lbs 12reps
135lbs 15reps
105lbs 20reps  no rest bet sets

leg extension

225lbs 10reps
180lbs 12reps
135lbs 15reps
105lbs 15reps no rest bet sets

leg press
375lbs 10reps
350lbs 12reps
270lbs 15reps
225lbs 20reps

calves seated

30kg 10reps,standing on step 10reps,toes inwards 10reps x 3 sets with no rest
40mins cardio

trainned with my buddy rayner23 at his gym bodyworks a very old style hardcore gym we trainned legs i dont know the weights if the machines where in pounds or kgs we did leg extension good for the teardrops went more higher than the one at my gym so felt it more, then did squats did 12reps on 120kg then did a leg press really heavy and finnished with hack squats. lying ham curls my legs where fcuked by then and finnshed with standing ham curls great session. going again tomorrrow for a shoulder session good to try different gyms now and then. legs are killing great pump.

suffered with a bad back just really achy so chilled out for a couple of days and streched it alot all of a sudden it seems fine today so went to train back light did light weight with 15 to 20reps really felt it good session, resting weekend. think i will have to start streching more to help range of movement, thinking of going to see mark felix tomorrow see if its any good. hope to learn something new.

chest and tris

iso lat chest press
30kg warm up
60kg 12reps
90kg 10reps
120kg 6reps

db press

34kg 12reps
40kg 10reps
40kg 9reps
24kg 15reps

single cable crossover superset with incline chest press close to the chin for the top of the chest.
40lbs 12reps 20kg 12reps
50lbs 12reps 20kg 10reps
60lbs 12reps 20kg 10reps

chest press

150lbs 15reps
180lbs 12reps
225lbs 10reps

dips 3 sets of 10reps

overhead arm extension

26kg 10reps
28kg 10reps
34kg 8reps dropset 12kg single arm 10reps

skullcruchers superset with resevsr grip single arm pushdown

60lbs 12reps 20lbs 10reps
70lbs 10reps 20lbs 10reps
90lbs 10reps 20lbs 10reps

calves

40kg 15reps
70kg 15reps
100kg 15reps
130kg 15reps
130kg 15reps

having a rest from cardio this week as i,m working alot more hours but will be back on the off season cardio