Muscletalk Reporter @ the 2011 UKBFF British Championships

Off work today and only one PT. The first time since February since I have only had one PT in a day. Nice to have a good day to myself with no commitments etc. Today was looking at business plan for something in the very near future and organising a few things.

Trained later in the afternoon with some chest and triceps. Really good workout managed to hit a new record on the old flat DB bench press. Felt good with condition looking full and shoulders a little vascular which hasnt been there before.

Chest and Triceps:

Flat DB Bench Press - 42kg x 10
                                  46kg x 7
                                  50kg x 7 (last was a very little spot)
                                  50kg x 5
MTS Incline Press - 40kg a side x 10 x 4
Flat DB Fly's - 22kg x 10    
                      24kg x 8 x 3
Cable Fly's (high position on pully) - 40kg a side x 10 x 4

Skull Crushers - 15kg a side x 10 x 4
DB OH Press - 32kg x 10 x 4
Power Plate Dips - Med setting 45sec x 3
(cable machine was being used to though I would try this, big pump so maybe a good finisher for the muscle)

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Another day off again which was grand. Couple of PT session's in the morn then a few in the morning. Quite enjoyed the time in the middle had a nap in the middle then had a good hams and calves session. Back felt alittle tight still after saturdays back session so stiff legged deads were ok nut not heavy.

Rotator cuff is giving me jip still. Not terrible but my range of movement is full circle. I believe it is my supraspinatus thats giving me bother. Was too bad on chest yesterday but today its a little sorer. Trying to put some heat rub on it most days or before bed. I have been icing after workouts to see how that goes. Maybe something that I can train through or I may need to take a couple of weeks off.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Another day off again which was grand. Couple of PT session's in the morn then a few in the morning. Quite enjoyed the time in the middle had a nap in the middle then had a good hams and calves session. Back felt alittle tight still after saturdays back session so stiff legged deads were ok nut not heavy.

Rotator cuff is giving me jip still. Not terrible but my range of movement is full circle. I believe it is my supraspinatus thats giving me bother. Was too bad on chest yesterday but today its a little sorer. Trying to put some heat rub on it most days or before bed. I have been icing after workouts to see how that goes. Maybe something that I can train through or I may need to take a couple of weeks off.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

An early start again this morning with a PT at 6.30am and then working from 7am till 12. Not busy really in the afternoon so squeezed in a Quad and calve session. Usually squat with belt and heavier sets with some wraps. However last 2 sets just went with no belt or wraps. Worked up to 160kg for 6 reps. Didnt feel too energetic today so session was super intense but worked up a good pump.

On a training course tomorrow. About to become a spin instructor :-( not too kean but added reps points. Also signed up for Charles Poliquin PICP course in London in February so looking forward to that.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Shoulder training today. Hit a nice PB on Shoulder Press, really chuffed no spot a full 5 reps. Conditions looking good not getting smoother just keeping leanish. Sitting at about 11-12% bodyfat and no more than 8-10kg to loose for contest weight. Took a posing video, lighting was great but will post later for some critques.

Shoulders and Tri's:

DB Shoulder Press - 34kg x 10, 38kg x 7, 40kg x 5, 32kg x 10
DB Lateral Raises - 18kg x 10 x 4
Rear Delt DB Fly's - 12kg x 12 x 3
superset
Barbell Upright Row 35kg x 10 x 3
Military Press - 60kg x 10,8,8,8

Cable Rope Pushdowns - 45kg x 15, 60kg x 10 x 3
Straight Bar OH Extension - 40kg x 12 x 4
Triangle Push Ups - 16, 15

Trained Quads and Calves yesterday. Usually use straps and a belt when going heavy but decided to go without for abit and go higher reps. No less than 8reps nice and low. Will post vid later.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Quads and Calves Yesterday:

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Just trained Hams, Calves and Abs. Not a great fan of this workout but get it done for the week. Managed to film some Posing practice yesterday here's the vid:


CLICK HERE

Let me know your thoughts. Light isnt great.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

My Journal

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Great day off, no work, no PT's just an awsome workout down at a new gym in Aberdeen called Bodyworkx run by Paul Gibson and Graham Park. Trained in the morning with a friend. Put in some Chest and Biceps, theres some really good brand new equipment there. Really looking forward to doing legs with more toys than you can shake a leg at.

Looking to train down there more often. The selection is fantastic and well worth a visit. Here's a vid from today:

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Gogz87

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Cheers bud :)
 
Erm.. whenever is good for you, personally for me I could come up next weekend if thats possible or let me know when is good for you?

My Journal

MMA4life

Gogz87

MMA4life


Just watched your Chest and Biceps vid on youtube, good video :)

Would it be possible to come up to Abdereen from Edinburgh to train with you?

Cheers
MMA4life

Hey Dude, Yea definately. When would you be up for that?

Cheers bud :)
 
Erm.. whenever is good for you, personally for me I could come up next weekend if thats possible or let me know when is good for you?

Im away on holiday on the 18th so when I'm back al give you a shout and we can organise a session.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Okee dokee sounds like a plan :).

Have a good holiday, bud and speak to ya soon

MMA4life

My Journal

Loads of Pt's today so pretty busy but managed to squeeze in a great session at Bodyworkx gym here in Aberdeen. Really good equipment with one in particular. I can only describe its as the Branch Warren Plate loaded Row. Really good Back workout with a friend. Great pump and intensity, Ben helped push me through everything.

Got a new vid to post so will get it uploaded tomorrow. Here's a couple pics of my progress:

CLICK HERE

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Hey bud, back is looking good.

Just realised your only 3 years older than and you look awesome.

Looking foreward to training with you, Im going to look week as H*** lol

MMA4life

My Journal

Back from holiday. Really nice to have a break away from it all. Nice and sunny with nice beaches and all inclusive which I took full advantage of. I've come back probably 2-3kg heavier but I reckon that'll come off in the next 3-4weeks.

I've been thinking about the approach for the next 4 weeks. As of tomorrow I will be doing a PUSH/PULL routine with everyother day a workout so one on one off. Al give that ago for just over a month then move on to hypertrophy phase and then maximal strength but will post in the near future.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Back in the game today. On holiday one week the next matching my Deadlift record of 215kg for 3 reps. Really chuffed, even had guys coming and asking how much I was lifting. Probably from the noise I was making haha. Really enjoyed being back in the gym, a new found inspiration to train harder and work to my goal of Overal Natural Mr Scotland next year. I want nothing less now.

Andrew Chapell (hopefully thats how you spell his last name), 2 time Junior British Championship. I'm looking forward to training with him. Will be great to have someone the same age, passion for bodybuilding and ruffly the same lifting numbers.

Trained Back

Chin Ups - 2 x 10reps
Deadlifts - 60kg x 10, 100kg x 10, 140kg x 6, 160kg x 4, 190kg x 6, 205kg x 5,                          215kg x 3 PB
Prone Dumbell Bench Row - 32kg x 8 x 4
Lat Pulldown - 68kg x 12, 75kg x 10, 82kg x 8 x 2
Cable Row (5sec isometric hold) - 95kg x 12 x 3
superset
Rope Pulldowns - 28.75kg x 12 x 3


Video from just before I went on hols.

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

 hi mate . just had a we gander through your thread and i,ve got to say some awsome stuff there mate welldone .

chest : 42 1/4 
arms  :R 15 1/2  L 15 1/2"
waist :29 1/4    skinney weee heeee
bum :371/2
legs   :R 24 1/2" L24 1/2 "

http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705

stevenb


 hi mate . just had a we gander through your thread and i,ve got to say some awsome stuff there mate welldone .

Thanks very much bud.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Really good session down at Bodyworx gym in Aberdeen run by Mr Universe Graham Park and NAC Junior Mr Britian Paul Gibson. Trained Chest and Biceps with some good intensity. Not much time but managed to get everything in within the hour. Foods been great today nothing that shouldnt be there. Trying to get the condition back from where I was before the holiday. Doing all inclusive is good but I ate so much bloody food!!!

Video from todays Workout

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Hey Gogz, good couple session going on :)

When did you want to arrange a training session?

MMA4life

My Journal

MMA4life


Hey Gogz, good couple session going on :)

When did you want to arrange a training session?

MMA4life

Maybe next weekend? or the weekend after when I'm not working?

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Great past few days with a change in routine. Decided to follow Layne Notons's Power/Hypertrophy. This involves Upper Power, Lower Power, Chest + Arms, Back + Shoulders, Legs hypertrophy. The workouts are quite short but with high intensity. Looking forward to getting some good gains. Will film some legs tomorrow and post  it up.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Great Leg Hypertrophy session today. With the new programme the volume is a little lower but the reps are higher. Really good session good pump in and out within 45minutes. Training down at Bodyworx in Aberdeen which is really good. Awsome place for awsome workouts.

Here's a video from today:

CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Upper Body power training today. The workouts are no where near as intense as my usual but definatley in need for something different so enjoying the change. Shoulder was feeling it a little on the Military presses and so was my wrists, elbows a little but probably down to the heavy weight. Was planning on filming it but didnt seem to get round to it. Tomorrow will be Lower Body power. Ive been neglecting my abs a little havent trained them in about 2 weeks so will make sure I get a couple if not 3 days with abs included.

Weighed myslef on Thursday and sitting at 89.7kg which is the heaviest I've been in a while. Not too keen on pushing up too high as I want to stay in some good condition so as not to diet too long for the Scottish next year. The dates have been anounced so June 19th is the date. Really cant wait now probably looking at starting my prep at the tale end of February dependant on how long I will diet for. Might go for another 16weeker but if condition stays the same a 12 weeker might be ok.

Upper Power:

Flat Barbell Bench Press - 115kg x 5 x 5
Bent Over Barbell Rows - 115kg x 5 x5
Military Press - 75kg x 5 x 5
Shrugs - 180kg x 5 x 5

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Good week this week with hours dropped at work it means I have so much more time to myself allowing for training, eating and sleeping. Trainings been great with the new programme. Really high intensity on hypertrophy days and enjoying the strength days for something different.

Today was Power Upper Body. Managed to get the benched already upto 117.5kg for 5 which is great. Would love a 140kg 1RM. Hopefully tomorrow I can up the squats to 155kg for 5 sets 5 but we shall see.

Here's last week's Power Lower Body:




CLICK HERE

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Lower Body Power day today with some Squats, Stiff Legged Deadlifts and Calves Extensions. Really enjoying the changes looking forward to the weights moving up each week. Squats have gone up 5kg in 3 weeks which is great hopefullly that keeps going to a 160kg by week 6.

Food was great today no cheats. Going to start some cardio twice a week maybe 3 with a 30minute jog on the days off. Weighing in at a hefty 91kg so keen to keep lean and drop below the 88kg mark.

Barbell Squats - 155kg x 5 x 5
(hip joint lower than top of knee)

Stiff Legged Deadlifts - 150kg x 5 x 5

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Tueday off so I actually went and completed some cardio. Just 9.0km/h for 30minutes, for now al do this 3x per week due to me weighing in at a hefty 91kg (200lbs) and want to keep within the 87-88 barrier for an easy contest prep.

Tomorrows Chest and Arms bring on the pumps.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Chest and Arms, aftwards I couldnt write up my programmes for my PT's, totally shot them to pieces. There so pump I can even feel my chest, feels great. Really good session, lasts no longer than 50minutes which keep it intense and focused. Worked a pretty long day with an early shift on the gym floor then 4 PTs this evening.

Two of my clients completed the Survival of the Fittest in Edinburgh run by Mens Health. Great job from both even beating two other PT's who I work with ;-)

Chest and Arms:

Incline Dumbell Press - 40kg x 12/11/11
Close Grip Bench Press - 70kg x 10 x 3
Flat Dumbell Bench Press - 32kg x 10 x 3

Preacher Curls - 11.25 (a side) x 12 x 3
superset
Standing French Press - 40kg x 10 x 3

Tricep Pushdowns - 60kg x 12 x 3
superset
Seated Hammer Curls - 16kg x 12 x 3

Cable Crossovers - 20kg (a side) x 12 x 3

Cable Curls - 50kg x 12 x 3
superset
Dips - BW x 12 x 3

Good session at the end of stretching all over. Shoulder still giving me a little jip but not so much that it hinders me just enough to anoy.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

nice session, mate welldone , ..i used to do super sets most weeks and loved it but found i wasn,t growing well but now i came away from them i am . might go back to them when i,m on a cut tho good for burning sets

chest : 42 1/4 
arms  :R 15 1/2  L 15 1/2"
waist :29 1/4    skinney weee heeee
bum :371/2
legs   :R 24 1/2" L24 1/2 "

http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705

stevenb


nice session, mate welldone , ..i used to do super sets most weeks and loved it but found i wasn,t growing well but now i came away from them i am . might go back to them when i,m on a cut tho good for burning sets

For a while I've stuck to the same programme and needed a change so following a mixture of Power/Hypertrophy 5 day split. Really enjoying it.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Shoulders and Back:

Seated Dumbell Shoulder Press - 32kg x 10 x 3
superset
Front Dumbell Raises - 16kg x 20 (10 each arm) x 3

Arnold Press - 20kg x 12 x 3
superset
One Arm Dumbell Row 42kg x 10 x 3

Lat Pulldown (wide grip) - 75kg x 10 x 3
superset
Dumbell Shrugs - 50kg x 12 x 3

Lat Pulldown (underhand grip) - 68kg x 10 x 3
superset
Dumbell Upright Rows - 20kg x 12 x 3

T-Bar Rows - 55kg x 12 x 2

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Day off from training today and a late morning PT session so a nice lie in. Rare on these days so enjoyed it. Had my outdoor bootcamp, Fitness for a Fiver which was really good but no very many along. Probably down to the chilly afternoon in Aberdeen.

Here's a Video from yesterday Legs Hypertrophy:



CLICK HERE

Tomorrow back to the gym with Upper Body Power. Hopeing for a new bench record, aiming for a 120kg bench for 5reps, we shall see.

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Gogz87

stevenb


nice session, mate welldone , ..i used to do super sets most weeks and loved it but found i wasn,t growing well but now i came away from them i am . might go back to them when i,m on a cut tho good for burning sets

For a while I've stuck to the same programme and needed a change so following a mixture of Power/Hypertrophy 5 day split. Really enjoying it.

ye i know what u meen a change if your programme can be a good for u at time,s
shocking your system so to speak .
good luck with the 120kg,s mate

chest : 42 1/4 
arms  :R 15 1/2  L 15 1/2"
waist :29 1/4    skinney weee heeee
bum :371/2
legs   :R 24 1/2" L24 1/2 "

http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705

stevenb

Gogz87

stevenb


nice session, mate welldone , ..i used to do super sets most weeks and loved it but found i wasn,t growing well but now i came away from them i am . might go back to them when i,m on a cut tho good for burning sets

For a while I've stuck to the same programme and needed a change so following a mixture of Power/Hypertrophy 5 day split. Really enjoying it.

ye i know what u meen a change if your programme can be a good for u at time,s
shocking your system so to speak .
good luck with the 120kg,s mate

Thanks Steven, looking forward to it!!

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Well today I did get my 120kg bench for 5 reps. Performance was ok alround on the upper body power day but didnt quite enjoy it as much as usual, probably just one of those days. Weights have all pretty much been going up week by week so really chuffed with that. Only another 2 weeks to go for the Power/Hypertrophy programme and then back to my usual split routine after a week or so rest.

Upper Body Power:

Flat Bench Press - 120kg x 5, 120kg x 4, 115kg x 5, 115kg x 3, 110kg x 4
Bent over Rows - 120kg x 5 x 5
Military Press - 75kg x 5 x 3, 70kg x 5 x 2
Shrugs - 160kg x 5, 170kg x 5 x 4

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

Lower Body Power today. Its really good with every week a weight going up and up. I've now put on 7.5kg on my squat and 10kg on my stiff legged deadlifts in 3 weeks. Another two weeks and looking forward to hitting a 160kg squat for 5 x 5.

Lower Body Power:

Barbell Squats - 157.5kg x 5 x 5
Stiff legged Deadlifts - 160kg x 5 x5
Some Calf work

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

two nice session,s there budy welldone .
nice squating very nice

chest : 42 1/4 
arms  :R 15 1/2  L 15 1/2"
waist :29 1/4    skinney weee heeee
bum :371/2
legs   :R 24 1/2" L24 1/2 "

http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705

Trained with an old friend today. Havent seen him for at least 2 years and was great to catch up. We used to be really good lifting buddy's back in the younger days of school. Due to moving away from my hometown and him working in Oman we have eventually managed to get a training session together.

He was quite shocked with my gains in 2 years I've ruffly added 2.5 to 3 stone. Great to here as well so hoping to help hime get back to his formal self.

Trained Chest and Arms:

Incline Dumbell Bench Press - 40kg x 12, 42kg x 10 x 2
Close Grip Bench Press - 70kg x 10 x 3
Flat Dumbell Bench Press - 34kg x 10 x 3

Preacher Curls - 15kg a side x 10 x 3
superset
Standing French Press 40kg x 10 x 3
Cable Pushdowns
superset
Hammer Dumbell Curls - 16kg x 10 x 3

Cable Crossovers - 15kg s side x 10 x 3

Cable Curls 28kg x 10 x 3
superset
Dips x 12 x 3

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals

 

LEGS, LEGS, LEGS!!!

Love training them, its a bitch but nothing more satisfying. Weights were all up today ,5-10kg which is great helps with motivation. The legs hypertrophy day is quite intense with only 2 supersets, Hack Squat to Standing Calve Extension then Leg Extension to Leg Curl to Seated Calve Raises. 5 sets working between 10-12 reps short rest periods of no longer than 1minute. AC/DC on and I was set to go.

Trained with an old training partner again who has I think never trained legs. This was a little brutal on him but kept the sets a little lower. I may have converted him but we shall see if he joins me next week.

Hypertrophy Legs:

Hack Squat - 65kg a side x 10 x 5            
superset                                                     
Calve Raises - 140kg x 10 x 5

Leg Extension - 40kg x 10 x 5
Superset
Leg Curl - 60kg x 10 x 5
Superset
Seated Calve Raises - 40kg x 10 x 5

Gordon Greenhorn
Reporting for Muscletalk at the 2011 UKBFF Finals