Road to NPA Holmfirth 2010

Thanks for the Messages guys, im not saying i will stop forever but at the moment i need time for me and need to concentrate on other things in my life.

went to see Zack Khan and Neil Hill at a seminar in sugars gym in Leicester and it was very good, good to also see Micky and Daz Ball.

Also after many requests to carry on with my training blog i am going to carry on logging on here and hope people keep finding helpfull and Useful.

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10/04/2010 Saturday

Weight this morning was 11.4 stones, trained legs and had a good session.

Started off warming up 10 minutes on stationary bike then went on to Smith machine squats:
80kg: 8 easy reps, the weight im quite is just the plates on the bar.
120kg: 3 reps - drop set 80kg: 6 reps - drop set 40kg: 15 reps

After that went on to leg press:
370kg: 6 reps
370kg: 8 reps - drop set 330kg: 6 reps - drop set 250kg: 8 reps

that was it for quads, then went to hamstrings and started off with stiff leg deadlift:
140kg: 6 reps
140kg: 8 reps - drop set 100kg: 10 reps

Finished off with lying leg curls:
50kg: 10 reps - drop set 40kg: 6 reps - drop set 30kg: 6 reps

Did some stretching and finished off with 20 minutes walk on treadmill.

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What made you decide that so quickly? You seemed sooo set on competing, and have been soooo meticulous with your training and diet!
Will be sad not to see you onstage this year, I really thought it might've been your year... :-(

My Blog!
http://flickfit.wordpress.com

flick161


What made you decide that so quickly? You seemed sooo set on competing, and have been soooo meticulous with your training and diet!
Will be sad not to see you onstage this year, I really thought it might've been your year... :-(

Hi Flick
 
I am not mentaly prepared for it this year, its been a tough few months lately and i cant do something half hearted, im one of those people its either all or nothing!!!
 
Anyways hope to see at some of the shows and good luck with everything this year.
 
Helder

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Helder07

flick161


What made you decide that so quickly? You seemed sooo set on competing, and have been soooo meticulous with your training and diet!
Will be sad not to see you onstage this year, I really thought it might've been your year... :-(

Hi Flick
 
I am not mentaly prepared for it this year, its been a tough few months lately and i cant do something half hearted, im one of those people its either all or nothing!!!
 
Anyways hope to see at some of the shows and good luck with everything this year.
 
Helder

 
You did a really good job of hiding it! You always sound so positive in here it's really inspiring :-)
I'm sorry to hear you've had a tough time, if you're not mentally there, it's sooooo tough and often not worth it, so good for you for knowing your limits.
I will look forward to seeing you at some shows hopefully :-)

My Blog!
http://flickfit.wordpress.com

I understand how u feel Helder, been in that position myself when i was 8 weeks out from defending my Npa yorkshire lightweight title in 2008.It actually works out better. Keep training hard man, and when u ready again, go for it. take care

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

Monday 12/04/2010 shoulders and triceps

Weight this morning 11.9 stones

Dumbell Shoulder press:
40kg: 8 reps - rest pause

Cable Side Lateral:
20kg: 13 reps  - rest pause

Lying down rear delt raise:
20kg: 14 reps - rest pause

ISO shoulder press:
30kg: 7 reps - rest pause

Behind neck tricep extensions:
55kg: 8 reps - rest pause

V-bar Tricep push down:
50kg: 6 reps - rest pause

Finished off with abs and 20 minutes on stairmaster

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Tuesday 13/04/2010 Back & Biceps

weight this morning 11.6 stone, decent session, doing rest pause this week just to give my body a change.

started off warming with chin ups then went on to ISO pull down:
40kg: 8 reps straight set
50kg: 9 reps - rest pause

T-Bar Rows:
120kg: 12 reps - rest pause

ISO machine Row:
40kg: 10 reps - rest pause

Deadlifts:
180kg: 3 reps - straight set, really could not do anymore!!!!!

Standing dumbell bicep curls:
30kg: 7 reps - rest pause

that was it, then did 20 minutes on cross trainer.

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Keep up the hard work Helder glad your training well hope your feeling a tad better mate!!

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

micky


Keep up the hard work Helder glad your training well hope your feeling a tad better mate!!

Thanks Micky
 
Hope you have a lovely holiday mate.
 
Helder

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Hey Bro!
 
Winners never quit and you are deffinately a winner.
Keep your head held high and you will keep on rising to the top over and over again.
You look amazing bro!
 
What ever obstacles come across your path, however big or small, there are always ways around them to get to your goals.
This year is your year, thats what you have to remember! The prize and title is yours.  This is what you have worked for.
I'm wishing you all the very best, not like you need it.
 
Remember, "face your fears, live your dreams"
 
 
R.C.

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

Ricardo Correia


Hey Bro!
 
Winners never quit and you are deffinately a winner.
Keep your head held high and you will keep on rising to the top over and over again.
You look amazing bro!
 
What ever obstacles come across your path, however big or small, there are always ways around them to get to your goals.
This year is your year, thats what you have to remember! The prize and title is yours.  This is what you have worked for.
I'm wishing you all the very best, not like you need it.
 
Remember, "face your fears, live your dreams"
 
 
R.C.

Thanks Ricardo
 
Your message would usualy spur me to go on and win everything but on this occasion its really not going to happen, my passion for the sport is tottaly gone down the drain and i dont think me on stage will happen for a long while if ever again but i appreciate the nice words.
 
I wish all the best for the future and hope you reach all of your goals.
 
Helder

Sponsored by Reflex Nutrition. Also proud menber of Team Muscletalk 

Hi guys, its been a while since i have posted here, I have had a lot of messages and e-mails from people all over the world about how much they were enjoying my posts and they were actually following my routines, thats makes me feel very proud and for that reason i have decided to carry on posting how my training is coming along.

I have been training normaly as of late but my diet has not been at its best but i need it at the moment and i am enjoying life.

Last week down at Hotbodies gym we had a seminar with Gaspari and Flex Lewis which was very good and they were excellent, Gaspari talked about his life and how he got to where he is today and that was very inspiring, also Flex looked huge and he showed us a few crazy exercises!!!

Anyway since that day it gave me a bit of a boost to put more into my training and this week i have started with a heavy week and did a lot of rest pause sets.

Started off with legs on Tuesday, Back on Wednesday, Chest Friday and Hamstrings and Calves this morning.

This morning session was good, i love training in the heat and the weather this morning was beautiful.

I started warming up on standing hamstring curls, did a couple of sets and then straight on to stiff leg dead lift.
100kg: 15 reps rest pause
2nd set: 100kg: 17 reps - rest pause

Felt quite strong and could have gone heavier but didnt want to sacrifice the form.
After i went on to lying hamstring curl:
75kg - 6 reps - rest pause
2nd set: 7 reps - rest pause

did the full stack on this machine and quite happy to have got 7 reps.

that was it for hamstrings, then went on to calves and and started off with leg press calve raise:
80kg: 20 reps
160kg: 15 reps
240kg: 15 reps - rest pause
280kg: 12 reps - rest pause

after went on to seated calve raise:
80kg: 11 reps - rest pause
80kg: 8 reps - rest pause

That was it for hamstrings and calves, i then did 20 minutes on stairmaster.

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Great journal.

'The One' Shaun Joseph-Tavernier IFBB Pro Sponsored by MuscleTalk

06/06/2010 Sunday

Hey everyone hope you all having a nice Sunday, this weeks training started today and this week is a drop set week, today it was shoulders and triceps.

I started off with seated machine shoulder press:
100kg: 10 reps
drop set: 120kg: 5 reps  - 100kg: 5 reps - 90kg: 3 reps - 80kg: 3 reps 
2nd set drop set: 120kg: 3 reps - 100kg: 5 reps - 90kg: 3 reps - 70kg: 3 reps 

after i went on to seated side laterals:
10kg: 15 reps 
drop set: 17.5kg: 6 reps - 12.5kg: 10 reps 
2nd set, drop set: 17.5kg: 6 reps - 12.5kg: 10 reps 

After i went on to seated Dumbell press, this movement is very controlled with a slight bend on the way up to keep constant tension on the shoulders:
20kg: 10 reps 
drop set: 25kg: 9 reps - 17.5kg: 7 reps -  15kg: 5 reps 
2nd set: 25kg: 9 reps - 17.5kg: 6 reps - 15kg: 4 reps 

To finish off shoulders my last exercise was rear delt laterals, this was perfomed lying on the bench with slight incline, the lateral movement is perfomed slighty to the front of your head with thumbs facing down when reaching the top:
12.5kg: 10 reps 
drop set: 15kg: 10 reps - 12.5kg: 6 reps - 10kg: 10 reps 
2nd set: drop set: 17.5kg: 8 reps - 15kg: 5 reps - 12.5kg: 5 reps 

with shoulders done, triceps was next on the list, i started off with straight bar under hand pull down:
25kg: 10 reps 
drop set, 35kg: 4 reps - 25kg: 7 reps -  15kg: 7 reps 
2nd set, drop set: 35kg: 5 reps - 25kg: 5 reps - 15kg: 10 reps 

Last exercise for triceps was behind the neck dumbell tricep extension:
drop set: 50kg: 6 reps - 40kg: 6 reps - 30kg: 7 reps 
2nd set, drop set: 50kg: 6 reps - 40kg: 4 reps -  30kg: 6 reps 

That was it for shoulders and triceps, i then did 20 minutes walk on treadmill. 

Also before todays session i had a Gaspari superpump and then during the session i had a gaspari size on, i have never done this before but had a few free samples so i thought i would try it, my feed back on it was a good pump but also had a bit of a tummy ache!

Thats it for today, hope you all have a great weekend.

Helder  

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09/06/10 Tuesday

Hi guys, todays session was chest, this week is a drop set week and i am back training with my brother from this week, he has not trained for nearly 2 years so its good to have him back.

We started off with Machine Chest Press, after a few warm ups i started with all stack which is 125kg.
1 set: 125kg: 3 reps - 110kg: 2 reps - 95kg: 3 reps - 80kg: 5 reps

2nd set: 125kg: 3 reps - 110kg: 2 reps - 95kg: 2 reps - 80kg: 3 reps

my chest was really pumped after my 1st exercise, we then went on to Dicline Dumbell press:
1st set: 40kg: 3 reps - 30kg: 2 reps  - 25kg: 5 reps
2nd set: 40kg: 4 reps - 30kg: 3 reps - 25kg: 3 reps

We then went on to Incline Dumbell press:
1st set: 35kg: 5 reps - 30kg: 2 reps 25kg: 2 reps

2nd set: 35kg: 5 reps -  30kg: 3 reps - 25kg: 3 reps

Then it was incline dumbell fly:
1st set: 30kg: 3 reps - 25kg: 2 reps - 17.5kg: 3 reps

2nd set: 30kg: 3 reps - 25kg: 2 reps - 17.5kg: 4 reps

To finish chest off i did bodyweight dips with 30 seconds rest in between
12 reps - 8 reps - 7 reps - 6 reps - 4 reps

I then did abs and 20 minutes walk on treadmill.

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Hi Helder hows things mate? you all ok??

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

micky


Hi Helder hows things mate? you all ok??

Hey Micky, im well thank you, how you getting on, not long for you show now?
 
We should catch up soon
 
Helder

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Yes all coming together now thanks, you coming along to watch? be good to catch up again!!

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

micky


Yes all coming together now thanks, you coming along to watch? be good to catch up again!!

Yes Micky I should be there supporting you.
 
Cant wait :-)
 
Helder

Sponsored by Reflex Nutrition. Also proud menber of Team Muscletalk 

should??

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

micky


should??

Ok I WILL!! lol

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Better!!!

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

21/06/10 Delts

Today it was delts and this week is rest pause week.


I started off with smith machine front press:
50kg: 12 reps -  rest pause
2nd set: 50kg: 11 reps - rest pause
3rd set: 50kg: 10 reps - rest pause

Then went to standing side lateral:
20kg: 20 reps - rest pause
2nd set: 22.5kg: 17 reps - rest pause
3rd set: 25kg: 15 reps -  rest pause

to finish off delts i did bent over rear lateral:
25kg: 14 reps - rest pause
2nd set: 16 reps - rest pause
3rd set: 15 reps - rest pause

I then finished with 30 minutes on stairmaster.

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see you sunday mate!!

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

micky


see you sunday mate!!

You will mate.
 
Helder

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28/06/2010

Today was back, very short but good session.

Started off with Pull over machine:
60kg: 15 reps - rest pause
2nd set, 65kg: 13 reps - rest pause

Then went on to ISO bent over row with high grip:
60kg: 12 reps - rest pause
2nd set 60kg: 12 reps -  rest pause

then to finish off back i did normal bent over rows:
100kg: 14 reps - rest pause
2nd set 110kg: 15 reps - rest pause

I wanted to do partial deadlifts but my body just couldnt take anymore so i then did 15 minutes on the stairmaster.

that was it, looking forward to the football tonight!! :-)

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Hi Helder, hows tricks? Still rolling along nicely?

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

He,s off on his hols at moment Luke, cyprus I think!!

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

Hi Guys

Yes, just been to Cyprus, havent trained for 2 weeks now and i am a stone and half heavier!!! lol

Going back gym today, training chest and calves.

Helder

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