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I'm Back 1st lot of pics - eurgh! - Mar. 18 2008 15:48:01
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shreklikedave
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Its been that long i dont think anyone will remember me, well maybe kitty, she used to sit by me when i watched her compete and made me look good lol
Anyway i've not been on here for ages, not had regular access to the net and not been training like i should (one or two days per week usually).
Not training for any shows at present and havent had any gear for at least a year, luckily i've kept a fair bit of size and strength so i've got a platform to get back into things.
Presently i recon it makes sense to try and get rid of the fat i've managed to add over the last 12-18 months or so whilst getting into a solid routine.
Monday Wed and Fri i'm going to be doing the following routine
Bench 1 x 10-15
'A' handled chins 1 x 10-15
DB Mil press 1x 10-15
Squats 1x 15-20
DB Calf raise (single leg) 1 x 15-20
Bar Dips - super set with - 60lb bb curls 1 x max reps on each
I started this on monday with the following results
105kg x 16
BW x 8 (i' still fat lol)
25kg x 20 (got to 15 and felt i could keep going, need to adjust next time)
140kg x 17
25kg x 20
25reps dips 17 reps bb curls
On tues thurs and sat i will go for a 30 minute run plus do some ab work (1 set of max crunches tue, twist crunches thu and leg raises sat). I am also looking into thai boxing class which runs tue and thu so this will act as cardio but that wont start until april and will depend on the shifts i work.
No great emphasis on diet at the moment, dont get me wrong i'm not discounting it but i know what is good and what is bad (well roughly) from when i competed a couple of years ago. At present i'm just getting back into the swing of 5 - 6 regular meals then as the weeks go on i'll start looking at weighing out portions etc.
As regards where i'm going with my training i'm not sure, i might compete again, i might get back into martial arts more or i might just train for the enjoyment of it. At the moment its purely for the enjoyment of it and i'll see where that takes me.
Any encouragement, intetrest etc will be greatly appreciated.
< Message edited by shreklikedave -- Apr. 13 2008 17:36:48 >
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RE: I'm Back - Mar. 18 2008 16:25:44
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kitty
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Back for how long this time 
You mailed me last time you decided to 'come back' asking if I remembered you (how can I forget ) and that was it...gone again 
You still with Helen? Had she decided to compete yet?
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RE: I'm Back - Mar. 25 2008 13:13:30
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shreklikedave
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I know, problem is i havent got the net, so could only get on in work then changed jobs. Using net in the library now so its hit and miss when i can get on it hence its been a week!
Helen broke her legs in a car crash just over a year ago so any chance of her competeing is well on hold, she's been beck training the last month though and is just about beck in heals!
You've been doing well, need a full day to check up what you've been up to on here!
Good wek last week, by the third session i was doing 110k bench for 15, 32.5k for 15 standing db press, 10 chins, 20 squats with 140, calf raises 20 with 30k, can do 25 curls with 30k and 31 dips with BW.
Not been running, been going out on my bike. Seems to be alot easier on my knees.
Didnt train yesterday, no where was open with it being bank hol, going to do today, thu and sat.
Recon i'll do another 3 weeks (inc this week) on this routine then i'll move onto a 4 day split.
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RE: I'm Back - Mar. 25 2008 13:49:27
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kitty
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Oh dear, poor Helen, glad she's back in training. Please give her my love.
Don't see much of Beki, have you heard who she is seeing?
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RE: I'm Back - Mar. 25 2008 13:49:29
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shreklikedave
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Just been looking through the other posts and at picks etc, very tempting to compete again. Dont want to say i will cos i've said that before and it hasnt happened, still very tempted though.
Think i'll simply aim to be in 'beach body' condition as opposed to contest condition by aug and then see where i go from there. After all if i do want to compete i need to get bigger and there's no point getting bigger until i've got rid of the crap i'm carrying at the moment
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RE: I'm Back - Mar. 25 2008 14:21:30
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PAGAN
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Alright mate , I remember you. Good to have you back 
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RE: I'm Back - Mar. 28 2008 12:45:31
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shreklikedave
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Cheers mate, starting to get the training buzz again now, not had that for ages! If it keeps up i should look half decent by summer, give it a few more weeks and my diet is going to get a serious overhaul!
Kitty - I've not seen or heard from her in ages. Who is she seeing? I'd say i was jealous but i've only got eyes for you! lol
Stuck at 10 chins last session, everything else went up.
Really itching to start a split routine now, was going to carry on with my current one for another couple of weeks at least but i want to be in the gym more.
Everyone will tell me more isnt better now but after a coulpe of weeks of doing my whole body i recon my joints should be all warmed up, i'll just start off a bit light on movements i havent been doing for a while.
Think i'll keep to higher reps for a while though, never really trained above 10 reps before excepts for calves and abs but working between 10 and 15 seems to be doing the trick at the moment. What is it they say? a change is as good as a rest!
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RE: I'm Back - Mar. 28 2008 12:46:33
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kitty
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quote:
Kitty - I've not seen or heard from her in ages. Who is she seeing? I'd say i was jealous but i've only got eyes for you! lol
Still the same old flirt
She's seeing Gary Lister
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RE: I'm Back - Mar. 28 2008 12:50:18
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shreklikedave
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thats the last time i get tanned up in the same room as her! lol
Then again if i remember rightly i was too knackered to notice last time lol.
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RE: I'm Back - Mar. 28 2008 12:56:12
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kitty
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LOL, she has put some size on and if you are defo going to the Nabba NW her and Gary are guest posing
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RE: I'm Back - Mar. 28 2008 13:12:17
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shreklikedave
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have you got a link to a pic? what is she doing now then - comp wise i mean. Is she going for figure or physique?
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RE: I'm Back - Mar. 28 2008 13:29:49
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kitty
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No pics actually and the last ones I got she's 'grown' since then. She's still doing figure (trained)
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RE: I'm Back - Apr. 1 2008 15:09:39
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shreklikedave
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do i detect undertones in 'grown' lol. i shouldnt think about things like that i'm in a library lol.
I'm sore today, started a 4 day split yesterday.
chest bis:
Flat bench, inc db press, inc fly, wide dips (max reps) db pullovers, pull ups (max reps), bb curls, alt db curls, hammer curls, hanging leg raises (max).
legs:
Leg ext, squat, hack squat, sldl, leg curl, standing calf, seated calf, twist crunch (max)
cardio :
Bike or run for about 40 min
shoulders tris:
Standing db press, high inc seated lat raise*, standing behind neck press, cable lat raise, db shrugs, db skull crushers, pushdowns, single arm reverse pushdowns, bar dips (max reps), crunch (max)
Back rear delts:
'V' chins (max), BB row, Wide pulldown, db row, reverse pulldown, db rear fly, cable rear fly, deads, hypers (max) db sidebends
Discounting any warm up sets i do one set of 10-15 reps (15-20 legs) to failure on all exercises except those marked otherwise. On selected exercises i will do drop sets, partials, forced reps etc but only occasionally. Each session is preceeded and followed by 15 minutes on a bike
* these are really good for hitting side delts, was shown it by the owner of the gym where i used to train. Basically you have a bench set as a seat one or two notches off being upright. It means that when you sit on it and your arms hang down the DB' are slightly behind you (bit like doing cable lat raises behind your back)
Yesterday was as follows
Bench 60k x 15, 110x15
Inc DB Press 100lb x11
Inc db fly 70lb x 12
Wide dips 20
Pullovers 70lbx15
Pullups 8
BB curls 40k x 15
db curls 45lb x12
Hammer curls 45lb x 10
Hanging leg raise 10
Got legs today, should be cursing the world tomorrow! lol
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RE: I'm Back - Apr. 1 2008 15:12:52
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LOCUST
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I remember u mate, im one of the old members !
Was hoping to do my 1st show this year but it has been put on the back burner to next year as i need a bit more size.
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RE: I'm Back - Apr. 1 2008 15:18:48
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shreklikedave
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which show are you aiming at mate and when is it?
Thinking of competing next year myself, not sure yet though, i'll have to see what sort of state i'm in come january, if i look good enough i'll go for it (not mentioning anything to the missus though, she wont like it lol
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RE: I'm Back - Apr. 1 2008 15:40:49
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LOCUST
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Was gonna do the mr titan in london in july, but i need more size, so may do a ukbbf or nabba show if im in a reasonable condition come diet time.
what show u gonna aim for then mate ?
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RE: I'm Back - Apr. 2 2008 11:10:12
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shreklikedave
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somewhere round may next year, was thinking nabba nw, could do the novices. Thinking of going to watch this year and get an idea of what the competition is like.
Did legs yesterday, not sore at all today just heavy but i can feel the doms lurking in there somewhere.
Session went as follows
Leg ext 40k x 20
Squat 100k x10, 140k x 15
Hack 80k x15
sldl 100k x15
ham curl 40kx20
Standing calf stack + 120lb x 20
Seated calf 100k x 20
Twist crunch x 20
Was knackered by the time i got home, the ride home is more uphill than the ride to the gym though - had oaps etc whizzing past me on there bikes with thier baskets rattling against thier bells lol.
BTW some of the weights are in lb, some are in k, i've marked which is which. The gym is sort of a mix of weights from about 1930 onwards. Heaviest DB's are 225lb though - something to aim at lol.
Some of the machines arent marked in terms of weight so in that case i just put the number of holes down the pin has gone in.
Keep meaning to do some stats and post them up on here, if i think on i'll do it tonight, i know where i'll be working from then in terms of improvement later in the year
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RE: I'm Back - Apr. 2 2008 17:20:33
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kitty
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quote:
do i detect undertones in 'grown' lol. i shouldnt think about things like that i'm in a library lol.
Let me know if you go to the NW, should be there myself
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RE: I'm Back - Apr. 2 2008 18:13:39
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Henk
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Good luck getting back into it fella (not that it looks like you need it), I remember you giving me some advice when I started back.
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RE: I'm Back - Apr. 3 2008 13:49:03
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shreklikedave
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Cheers Henk, hows things with you? Good i hope
Kitty - i'll let you know
my legs arent too bad at all today, i'm plesently suprised, thought they would be. Think the first couple of weeks doing whole body 3 times per week has paid off instead of jumping in the deepend.
Was meant to do cardio yesterday but didnt- crap excuse but didnt have my i pod and i cant go on a cross trainer without my tunes lol.
Its not a geat concern, the cardio on wed and sat is more just for health and fitness than anything to do with bodycomposition, plus i'm doing about 30 min on my bike 4 times a week getting to the gym and back.
Shoulders and tri's tonight but the aintree races are on (by mine) and the roads are rammed so wont go till later on.
Night out on fri but i'm going to drive, that way i cant drink even if i want to, plus it will be murder getting a taxi, its ladies day tomorrow (scallies in dresses and suits basically).
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