Helder Barroso 2009/2010 Off season Journal

Re:Helder Barroso 2009/2010 Off season Journal (James)

Mon, 01 Mar 2010 19:34:06 GMT

http://www.muscletalk.co.uk/fb.ashx?m=3851110

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Sun, 28 Feb 2010 22:58:11 GMT

Ok guys, its been 18 weeks i have been doing this blog and i will now be starting my Contest prep blog, please check out Road to Holmfirth NPA 2010.

Helder

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Sat, 27 Feb 2010 09:57:28 GMT

Keep up the good work Helder looks like everything is going well, hope t see you soon mate.....

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Fri, 26 Feb 2010 21:18:39 GMT

26/02/2010 chest

weight this morning 11.8 stones, feeling great at the moment and loving my training. Add a good session today with a great pump.

since i started my pre and post workout supplement regime my weight is creeping up, Shotgun before, synthesize after weight and volu grow after cardio.

Todays session:

Incline DB press:
42.5kg: 11 reps, rest pause

Same weight as last week with 1 rep improvement

Iso incline press:
30kg: 13 reps, rest pause

did widowmaker on this last week so changed it to rest pause this, good with full range of motion and good squeeze#

Incline Flyes:
20kg: 12 reps, all out set

again did widowmaker last week with 15kg so did some different this week

Pec-dec: FST-7
50kg: 7 sets x 12 reps with 10 seconds rest in between

amazing pump after this, felt like my chest was bigger than jay cutlers!! ha ha

10 minutes abs and 20 minutes on stairmaster

I

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Thu, 25 Feb 2010 10:54:49 GMT

25/02/2009

Weight this morning 11.8 stones, heviest i have been in years!! Today is day off from training so will be taking dog for a 30 minutes walk later. Yesterday i trained legs, had a great session and felt very strong.

Yesterdays session:

Warm up on lext extension coupke of sets:

Leg Press:
380kg: 13 reps, rest pause

Last week i did 17 reps with 320kg so good increase on the weight and still got above 12 reps

Squats:
130kg: 13 reps rest pause

up from 120kg and still got 13 reps, very happy with this

Lunges:
55kg: 50 steps

last week did 52 steps with 50kg so good improvement

leg extension - FST 7
35kg: 12 reps x 7 sets with 10 seconds rest in between.

my legs were shattered after this and the pump was insane!!!!

finished off with 20 minutes on stationery bike.

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Tue, 23 Feb 2010 21:26:44 GMT

Tuesday 23/02/10 shoulders and triceps

todays weight was 11.7 stones, feeling good this wekk and have changed my training a bit to give my body something different.

Todays Session:

Iso Shoulder press:
15kg: 15 reps
20kg: 12 reps
25kg: 5 reps

Seated Side Laterals:
7.5kg: 15 reps
10kg: 12 reps
12.5kg: 10 reps

Machine Shoulder Press:
80kg: 15 reps
90kg: 12 reps
100kg: 10 reps

Pec Dec rear delt:
25kg: 15 reps
35kg: 12 reps
45kg: 10 reps

Cable Front raise: FST style
25kg: 10 reps x 7 sets with 10 seconds rest in between

Straight bar tricedp push down:
35kg: 15 reps
50kg: 12 reps
65kg: 10 reps

Overhead rope tricep extension:
20kg: 12 reps x 7 sets, 10 seconds rest in between

20 minutes on stairmaster

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Sat, 20 Feb 2010 15:33:00 GMT

Saturday 20/02/2010 Chest - Delts - Triceps

Weight this morning 11.6 Stones, Today was not one of my best sessions, my tummy is feeling a bit sensitive and i am feeling a bit sick, still got through my session!!

Todays session:

Incline Bench press:
80kg: 7 reps - rest pause
30 seconds static

last time i did 90kg for 9 reps so really dropped down today, not happy with this at all!!!! :-(

Iso Incline Press:
30kg: 10 reps, all out set

Flay Flyes:
15kg: 21 reps, widowmaker

Smith Machine Behind neck press:
50kg: 6 reps, rest pause
27 seconds static

last week i managed 9 reps with same weight, not good once again!!!

Machine Shoulder press:
150kg: 9 reps, all out set

Standing Side lateral:
17.5kg: 17 reps, widowmker

Straight bar tricep pull down:
100kg: 7 reps, rest pause

One Arm reverse tricep pull down:
20kg: 12 reps, all out set

20 minutes treadmill walk

Re:Helder Barroso 2009/2010 Off season Journal (sigulbulk)

Fri, 19 Feb 2010 19:52:21 GMT

Helder07

sigulbulk

LOL - I seem to remember an old Harrison Ford Russian submarine film called 'The Widowmaker' a while back. I think it got it's name from the amount of people the submarine finished off during it's production!
Quite apt really then Helder, seeing as your workouts, in the production of a new and improved Helder would no doubt finish off a few lesser mortals in themself!

Looking good though fella, and training seems to be going great. Hang in there mate.

Hey big fella, hope you well. Yes training is going well at the moment, feeling good and enjoying it which is what its all about.

Are you going to be at the Bodypower with PHD?

Helder

Yep - will definitely be there, working on the PhD stand. Really loved last years event - and this one certainly seems to be shaping up nicely to surpass even that. Will definitely catch you there, on the MuscleTalk stand no doubt??

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Thu, 18 Feb 2010 17:56:11 GMT

You will have to use your charm for her to make that again mate!!

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Thu, 18 Feb 2010 16:33:48 GMT

micky

ok buddy you going to joi us this time?? cant see julie weighing the mince for you haha!!!

I will defo join you this time :-)

Tell Julie im looking forward to the cheese cake!! lol ;-)

Helder

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Thu, 18 Feb 2010 14:17:20 GMT

sigulbulk

LOL - I seem to remember an old Harrison Ford Russian submarine film called 'The Widowmaker' a while back. I think it got it's name from the amount of people the submarine finished off during it's production!
Quite apt really then Helder, seeing as your workouts, in the production of a new and improved Helder would no doubt finish off a few lesser mortals in themself!

Looking good though fella, and training seems to be going great. Hang in there mate.

Hey big fella, hope you well. Yes training is going well at the moment, feeling good and enjoying it which is what its all about.

Are you going to be at the Bodypower with PHD?

Helder

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Thu, 18 Feb 2010 14:16:43 GMT

Bloody keyboard!!like me getting old!!!

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Thu, 18 Feb 2010 14:16:12 GMT

ok buddy you going to joi us this time?? cant see julie weighing the mince for you haha!!!

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Thu, 18 Feb 2010 14:14:41 GMT

micky

Hi Helder, knee getting better daily thanks, have to get youy round for dinner sometime mate and catch up!!

Hi Micky, glad you getting better mate.

Yes i was speaking to Ann last night and we were saying we should catch up for a meal or something, let me know when you and Julie are free so we can arrange something.

Helder

Re:Helder Barroso 2009/2010 Off season Journal (sigulbulk)

Thu, 18 Feb 2010 13:20:13 GMT

LOL - I seem to remember an old Harrison Ford Russian submarine film called 'The Widowmaker' a while back. I think it got it's name from the amount of people the submarine finished off during it's production!
Quite apt really then Helder, seeing as your workouts, in the production of a new and improved Helder would no doubt finish off a few lesser mortals in themself!

Looking good though fella, and training seems to be going great. Hang in there mate.

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Thu, 18 Feb 2010 13:14:46 GMT

Hi Helder, knee getting better daily thanks, have to get youy round for dinner sometime mate and catch up!!

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Thu, 18 Feb 2010 09:47:53 GMT

micky

I think Helder really made it up James!!!

ha ha, i really havent Micky, its part of the dogg crapp training, I would suggest you watch David Henry Extreme Measures DVD as he explains it in there as well.

Anyway hope the knee is on the mend.

Helder

Re:Helder Barroso 2009/2010 Off season Journal (micky)

Wed, 17 Feb 2010 22:01:43 GMT

I think Helder really made it up James!!!

Re:Helder Barroso 2009/2010 Off season Journal (James)

Wed, 17 Feb 2010 21:56:30 GMT

Helder07

Hi James, hope you are well, havent spoke in a while!!

Widowmaker is pretty much an killer set. to get as much blood as possible into the muscle with around 60% to 70% of your maximum weight to restart the recovery process quicker.

Its a massive part of the Dogg crapp training as weel as the extreme stretching which is done at the end of the session.

Hope this explains

Helder

Thanks - I'm well thanks!

I didn't know that. Odd name for a movement; I guess it kills the trainer and leaves his wife husbandless!

Re:Helder Barroso 2009/2010 Off season Journal (Helder07)

Wed, 17 Feb 2010 21:53:51 GMT

Wednesday 17/02/10 Biceps - Back

Weight this morning 11.7 stones, great session today with my PB on deadlifts, LOVING IT.....

Todays session:

Seated DB curl:
30kg: 9 reps, rest pause

1 extra rep on last week so an improvement, will stic to this until i reach 12 reps

Concentration db curl:
12.5kg: 22 reps - widowmaker

2.5kg etxra and still above the 20 reps, will increase to 15kg next week

Deadlifts:
180kg: 6 reps, rest pause

Personal best and still got the 6 reps goal, over the moon with this

Bent Over Row:
110kg: 17 reps, rest pause

2.5kg extra and still got good reps, will increase to 115kg next week.

Underhand pull down:
95kg: 13 reps, rest pause
66 seconds static hold

last week i did 110kg but the form was not the best so i have dropped the weight to make sure my form was perfect, happy with 13 reps

20 minutes cross trainer