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

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

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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?

Journal

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.

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

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

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!

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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.

Journal

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

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

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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!

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Hah ok, thanks for the comphrensive reply

Journal

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

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

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

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  :-)

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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!

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

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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

Stars write up and pics

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

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

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

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

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!

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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!

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Hell of a session mate, not suprised you couldn't move your arms!

Journal

My triceps would have fell off doing that workout!

I'll hopefully see you sunday then mate.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Good to meet you at last

Sponsored by Muscle Finesse  

you too :-)

have had a great weekend at the UKBFF finals.  Damm thats really where i want to be in a couple of years. i need to move into the U90kg class, as i had already said i intended to do.  I think i can be competitive in a regional next year, but to be competitive at the finals in that class i think is going to take me maybe 3 years minimum.  And thats 3 years of hard work, and strict diet wether cutting or bulking.  I want it soo badly though.

cant wait to hit the gym tomorrow.

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Great to meet up with you yesterday mate.  I'm not round your way now on the 24th unfortunatly but next time I'm there or if you by accident land in Rotherham let me know and I'll get you a drink in.

Still looking in fantastic shape too!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Hi Daz good to talk with you yesterday, great day eh??

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

micky


Hi Daz good to talk with you yesterday, great day eh??

was a fantastic day mate, was good to meet you!

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teardrops, and shoulders tonight!

leg extensions, 6 sets

40kg x 20
60kg x 20
80kg x 20
90kg x 18
60kg x 10 reps, 5 second static hold at top every rep!

delts

lat raises, super setted with shoulder press

lat raises 10 kg x 20 reps before ever set of shoulder press-

50kg x 20
70kg x 18
90kg x15
90kg x 12

arnold press, 30 kg 2 sets
13 reps, 11 reps

rear delt flys, 10kg 3 sets 15 reps
rear delts in pec deck, 3 sets 35 kg, 12 reps
rear flys in cable crossover 2 sets

40 minutes cardio base conditioning

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had the tape out tonight!  both arms and calfs are back to 17 inch, BUT in much much better condition than before i started cutting, yet at the same size!  both had little or no veins, and were smooth, certainly not the case at the moment!

legs are up nearly 2 inches, despite doing only hamstring and teardrop training, condition has dropped, but im sure there is some lean tissue there as well.

waist is about an inch and a half or just under, up from what it was on stage. 

weight is 14 stone now, have gained a little more fat than i originally planned, but not alot.  Id say my condition is equal to how i was at 7 weeks out, at which point my weight was about 13 stone.  so there must surely be a couple of pounds of extra muscle in there somewhere!

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Was going to mention that to you on sunday mate, you had very prominant veins going down both bi's.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

everything seems to be goin well fella..u gonna put any pics up anytime soon so we can see how the rebound has gone ??:-)
all this talk of people competing has had me lookin over the calendars for next yr..  do the UKBFF have a calendar out for next yr??
definately fancying one myself now...

  

Bodybuilding Warehouse Board Rep

RACK


Was going to mention that to you on sunday mate, you had very prominant veins going down both bi's.

:-)  cheers mate!  made me smile! amazing how someone noticing something small like that can do that !

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Mr.M


everything seems to be goin well fella..u gonna put any pics up anytime soon so we can see how the rebound has gone ??:-)
all this talk of people competing has had me lookin over the calendars for next yr..  do the UKBFF have a calendar out for next yr??
definately fancying one myself now...

yeah will be getting some photos up in the next week or two, im quite pleased with how the rebound is going!
 
Do it mate!  there is nothing like having a goal and date to really stricten the diet and training up to 110%!  dont know if they have a calender out or not yet, wont be long though!
 
Muscletalk are going to be organising their own UKBFF show which is a finals qualifier, so that one is definately announced!

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ah cool...
yeh will keep my eye speeled for the calendar.. lookin to do it maybe next may/ june..

cheers fella.. yeh can see it bein great t have a real goal to work towards!

  

Bodybuilding Warehouse Board Rep

training tonight, calfs, hams, chest

calf raises, single leg
30kg x 40
30kg x20
30kg x22
30kg x 23

double leg.
90kg x 8
70kgx6
70kgx6
50kgx 15

hams SLDL
bar x 20
60kg x 15
100kgx8
100kgx 8
60kgx 10

leg curl
35kg x 15  3 sets

flat BB bench
60kg x 30
100kgx 18
120kgx15
140kgx12
120kgx12
100kgx15
60kg x 22

flys,
15kg x 10 3 sets

cable cross over
20kgx 10  3 sets

40 minutes mid range (140ish bpm) cardio

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changed my diet about a bit today, coming towards the end of the real rebound period.  overall protein is about the same, carbs and fats are slightly reduced, but not much.  mainly changes in meal orders and tweaks to training protocols

7.30 
60g MP true whey
120g oats, 50g raisins, 30g mixed seeds

10.00
200g chicken,
carbs alternate between 120g rice and 400g potato, 10ml walnut oil
banana

12.30
MP total MRP 120g in 500ml semi skimmed milk, dessert spoon EVOO
2 apples

3.00
200g chicken
400g potato, 10ml walnut oil
banana

5.00 pre training serving of  MP pulse

during training 50g MP tri-carb powder, 10g glutamine (soon to be BCAA's)

7.30 PWO 50g MP recovery XS

8.15  200g steak, 400g baked potato with butter and cheese, veg.

9.30  either-  6 eggs, 60g oats  or
                      40g MP true whey + ricecakes

11.00 either  200 g steak, 300g potato   or
                      60g  milk protein shake and oats (rolled, eaten not blended)

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140 x 12? Very strong daz!

How much do you spend on the weekly foodshop btw?

Journal

No.13


140 x 12? Very strong daz!

How much do you spend on the weekly foodshop btw?

have been stronger mate, have to hold back on the weights or i get injured, thats why the reps are high!  have done 160kg for a good amount of reps a few years ago!  :-(
 
food bill, including protein, food suppliments etc comes in about £20 a day  :-( 

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Yeah, but what weight/condition were you back then?

That's a pretty hefty foodbill! This BB'ing malarky seems to be an expensive game!

Journal

No.13


Yeah, but what weight/condition were you back then?

That's a pretty hefty foodbill! This BB'ing malarky seems to be an expensive game!

i was hevier and quite a bit fatter, but i would say that im actually carrying more muscle now, so in theory should be at my strongest!
 
yeah it is kind of expensive, though i do eat more food than most people, so its very individual!

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