Okay so I've decided to create a jopurnal logging my training over teh next few months. Did two bodybuilding comps back in May and am a week or so into my post comp rebound. Competed at 13st 4lb for my first show and around 13st 11lb for the 2nd (down from 18st 7lb at my heaviest). Currently weighing in at 15st 3lb at around 12%bf .. still have abs and reasonable vascularity. Aim is to gain back my pre comp strength levels and a few more 'lbs whilst staying in reasonable condition. Training wise I'm using a version of Joe Defrancos Westside for Skinny Bastards which I'm really enjoying. Poundages aren't ground breaking at the mo but I plan on changing that soon ;). Diet wise I'm eating 7 meals a day, fairly clean but if I want a cheat I'll have one. No cardio as yet but will implement some HIIT/conditioning soon.

Today was legs

Squat
60 x5
100x5
120x5
140x3
150x3
160x3
140 x2x5

Pleased with this as haven't really squatted with a barbell for a long time.

Front squat
100 x3x3

Leg squats
15kg d'bell in each hand
1x8
1x7

These were surprisingly hard .. need to master my balance on these

Cable pull throughs
60k 3x10

Negative accentuated leg ext (raise iwth tow legs lower with one)
45k x 21
45k x11

Alright mate. I saw your thread over on UKM a while back. Well done on the comps. I look forward to following your progress here. I'm not familiar with Westside but I wont ask what the routine will be like I'll just wait and see as you post up workouts

  I am sure that you are a very rough boy who can peel an orange just by hating it - Fat Pete

Cheers Pagan.

Here's pic from my comp. Bottom left is the first one, other three are 2 days out from my 2nd show.

http://i103.photobucket.com/albums/m134/Marsbar_01/collage1.jpg

Decline bench 60/10 80/8 100/5/ 110/3 112.5/3 100/7 5
Rope straight arm pulldown (full stack on cable) 12 10 8
Dip machine 160k 14 10 7
D'bell row 55k 2x6 1x5
Incline skulls 50k 12 10 40k 13
Prone curl 40k 10 8 6
Laterals superset with kelso shrug .. these are just for shoulder health really

Weighed in at 15st 5 lb

Good luck mate, you looked great at 13st ish, inspiration for us all

Will be interesting to see how you go on Joe Defrancos Westside for Skinny Bastards.

Its Better to make your mistakes than to live without knowing!

but will implement some HIIT/conditioning soon

great stuff mate !!

beast !

Did a very short conditioning workout last night

Ball thrusters x 30 superset with pushups x30 did 3 rounds of this
Burpies x30 superset with mountain climbers x30 did 5 rounds of this

Finished off with ab work and l flyes as my rotator cuff was a bit sore.

Aim to build this up to boar-like conditioning over time

Alright mate, I didnt realise you we're in such good shape, Im impressed... I thought you were just a big lump like me..

Bebo profile : http://www.bebo.com/BrianL675

"I want to go to heaven for the weather... hell for the company"

Back end of last year I was a big lump at 18st 7lb .. then decided to do a bb'ing comp and get all slim and sexy like .. really enjoyed being that lean but was weak as kitten .. want to strike a balance between strength and condition now cos lifting heavy is where my heart is.

ORIGINAL: Marsbar
Aim to build this up to boar-like conditioning over time

LOL, I'm not enteriley sure i have any better condition that anyone else , during some lengthy judo sparring i was blowing just as hard as the other dudes , very hard to judge,im always hard on myself ,anyhoo , great stuff mate ,onward !!!

Deadlifts (these are started from the top on every rep so the bar is always in my hands and there is v little bend in my legs))
70/7 110/5 150/3 180/2 200/3 210/1 180/5
Barbell hack (found these quite awkward)
70/8 90/3x5
Glute ham raises BW/12 10 10
Leg Press 250/10 340/5 460/8, 6, 5
Low pulley face pull (not sure of weight on stack) 3x15
Finished off with calves

Strength and aggression coming back nicely ;)

ORIGINAL: Marsbar

Deadlifts (these are started from the top on every rep so the bar is always in my hands and there is v little bend in my legs))
70/7 110/5 150/3 180/2 200/3 210/1 180/5
Barbell hack (found these quite awkward)
70/8 90/3x5
Glute ham raises BW/12 10 10
Leg Press 250/10 340/5 460/8, 6, 5
Low pulley face pull (not sure of weight on stack) 3x15
Finished off with calves

Strength and aggression coming back nicely ;)

Are these rack pulls mate, have you got any links (you tube etc) to how these are performed, just interested mate

Its Better to make your mistakes than to live without knowing!

No mate full range deadlifts. Best way to imagine it is the bar is set at waist height in the rack, walk up and unrack the bar then lower the bar to the floor then pull back up. Just like a normal dead but in reverse so each rep is started at the top but there's no pausing with the bar on the floor. Here's a clip but this is guy is doing them sumo style but you should get the idea.

http://uk.youtube.com/watch?v=X_7TE9cgowc

ORIGINAL: Marsbar

No mate full range deadlifts. Best way to imagine it is the bar is set at waist height in the rack, walk up and unrack the bar then lower the bar to the floor then pull back up. Just like a normal dead but in reverse so each rep is started at the top but there's no pausing with the bar on the floor. Here's a clip but this is guy is doing them sumo style but you should get the idea.

http://uk.youtube.com/watch?v=X_7TE9cgowc

thanks mate, i see what you mean now, i quite like that, i might have a play around with that, cheers

Its Better to make your mistakes than to live without knowing!

was bored today so thought I would do some light arm work so opted to do the vince gironda 8x8. Did:

concentration curl supersetted with rope pushdowns

and

dumbell preacher supersetted with ovehead rope extensions

Less than 30 seconds between sets so was back and forth between exercises constantly. Embarassingly light weights used (12kg on curls and 20kg on pushdowns and extensions) and it wasn't too taxing but the pump and volume of blood in my arms was absolutely unreal.. was v pleased with how my arms looked afterwards as arms are a weak point for me. Anyway it was just an experiment but an enjoyable one.

Finsihed off with 20 mins on the stationary bike.

Great condition in those pics mate! Which show(s) did you do?

Ta mate.

Did NABBA NW First Timers and Pendle Valley First Timers.

OK... looked like someone I saw at Great Yarmouth show recently...

Good luck on progress with the plan.

Good training your doing mate, keep it up.

"The most cynical guy in the world."

bored again so did calves and abs

standing calf raise (toes forward) super set with bodyweight calf raise x3
facia stretching
standing calf raise (toes inward) super set with bodyweight calf raise x3
fascia stretching
then finished with a 50 rep set of bw calf raises

cable crunch x3
ab roller x3 (sets of 10)
floor wipers x3

Then 10 mins HIIT on the stationary bike

PWO nutrition was a botte of corona and a chicken leg .. perfect ;)