titch84 lean bulk new pics pg18 progress??

good chest session tonight

dumbell press

16kg warm up
34kg 15reps
50kg 12reps
55kg 8reps pb
55kg 6reps

fly machine

150lbs 15reps
195lbs 12reps
225lbs 10reps
255lbs stack 8 reps drop set 165lbs 10reps

chest press machine

180lbs 12reps
210lbs 10reps
255lbs 10reps
255lbs 8reps  drop 180lbs 8 reps 150lbs 6reps

iso chest press for top of chest negative reps drop set cable crossovers

70kg 6 slow reps dropset 60lbs 25reps
50kg 10 slow painful reps  60lbs 20reps
40kg 10 slow reps 15 fast reps 80lbs 15reps
 
great pump and aches

situps

it was legs to night and this is a big lagging muscle group early days i know but i think the hard work is starting to pay off. took IB advice which was simple squat squat and more squats he said to try 15reps which i am trying to stay to but want to push myself so going heavy for the heavier weight. and training calves twice a week and responding well.

squats

30kg warm up 20reps
90kg 15reps
120kg 10reps
130kg 8reps similiar weight than last week but a couple of more reps on the heavier sets so small progress and seemed to go quite low.
might try 140kg for 6reps next week

hams curl

150lbs 20reps
195lbs 15reps
225lbs 15reps
165lbs 20reps

leg extension

150lbs 15reps
195lbs 15reps
255lbs stack 12reps
270lbs 3rubber weights addaed 12reps

might start doing these single leg make it harder

leg press machine

395lbs 15reps no rest
275lbs 15reps no rest
225lbs 15reps no rest
195lbs 30reps ouch

hack squat for calves
6okg 20reps
160kg 15reps
210kg 15reps

seated calf machine

30kg 20reps
15kg 30reps

good session might add a stiff leg in for hams dont do alot for hams or has anyone got any other exercises i can do for hams heard lunges can help build a better sweep is this true.

biceps and triceps

alternate bicep curl
14kg 15reps
18kg 12reps
22kg 10reps
26kg 8reps drop set 14kg 10reps

seated preacher ez bar

30kg 15reps
40kg 10reps
45kg 8reps
30kg 22reps

concentraction curl

10kg 15reps
12kg 12reps
14kg 10reps

hammer curl

10kg loads of reps
didnt count
16kg 15reps
16kg 15reps

triceps

close grip pushdowns

65kg 20reps
95kg 15reps
105kg 12reps
107kg 10reps

revesre grip pulldown

50kg 15reps
60kg 15reps
70kg 10reps

tricep dips with feet on another bench

bodyweight 25reps
bw +15kg 15reps
bw+30kg 15reps
bw+45kg 10reps
bw 22reps

rope

40kg 15reps
50kg 15eps
50kg 10reps

good session arms really sore, didnt have my normal meal to night was running late had protein bar and a small slice of quiche and probotic yougurt so not a great meal.

titch84

James


Don't get too hung up about your weight mate

no i wont only going to weigh myself now and then using the mirror to tell me my progress.
 
your comment about looking hefty is that a good thing am i filling out as i should be or am i carry too much fat at the moment. going to put some more pics fri so you can have a look cheers james
 

Hi Big G

The 'hefty' comment, certainly meant looking heavily muscled; you're not fat by any means mate

 
here are my new progress pisc on the lean bulk small progress.
 

calves are improving but my left trap dosent look as big as my right i do have trouble with this shoulder and trap from my job might get it looked at. need to work on thickness still anyone got any advice please
 


 
also need to work on my peak on the biceps another lagging muscle group.

pleased with my quads they seem to be responding well to the heavy squats and leg presses.
 
any commenys good or bad welcome thanks guys
 

hi james a couple of questions

1, i seem to be getting out of breath quick is this normal when performing heavy sets
2, dont seem to be getting the same affect from the beta seem to have got use to it should i up the dose.
3,can you take a look at the pics and see if we should change the diet or stay as we are.
4, have you got any tips on how to improve my biceps and back thickness or should i ask mickey mckay for some tips
5, how long should i cycle the supps i,m on and how long should i take a break when coming off them
6,thinking of training different next week heavy to light instead of light to heavy and we perform all the sets one after the other with no rest quick explosive training. is this a good idea we only do it probably 1 out of 6weeks just to spice it up.
7,last question thinking about taking a break off the weights in a couple of weeks for 1 whole week but stick to the diet will i benefit much from this.

been looking at the classic cat in the ukbff thinking about doing that next year worked out my contest weight cant exceed 72kg and i was roughly 68kg at the mr peterborough so some room for bulking what do you think would this cat suit my build

thanks james

had a really relaxing weekend much needed didint worry to much about the diet james keeps telling me to relax abit as i,m bulking. so sat had all my meals uo to 1.00pm then went to a beer feast and ate a ostrich burger and a couple of beers and in the evening i went greyhound racing and had chicken nuggets and chips and a couple of pints. sunday had a couple of treats sunday dinner and just about to have some pizza. my shoulder feels better to day so looking forward to having a heavy chest session tomorrow.

Looking bloody big in those pics mate! You sure you're still natural?!!

titch84


hi james a couple of questions

1, i seem to be getting out of breath quick is this normal when performing heavy sets
2, dont seem to be getting the same affect from the beta seem to have got use to it should i up the dose.
3,can you take a look at the pics and see if we should change the diet or stay as we are.
4, have you got any tips on how to improve my biceps and back thickness or should i ask mickey mckay for some tips
5, how long should i cycle the supps i,m on and how long should i take a break when coming off them
6,thinking of training different next week heavy to light instead of light to heavy and we perform all the sets one after the other with no rest quick explosive training. is this a good idea we only do it probably 1 out of 6weeks just to spice it up.
7,last question thinking about taking a break off the weights in a couple of weeks for 1 whole week but stick to the diet will i benefit much from this.

been looking at the classic cat in the ukbff thinking about doing that next year worked out my contest weight cant exceed 72kg and i was roughly 68kg at the mr peterborough so some room for bulking what do you think would this cat suit my build

thanks james

1) Not more than normal
2) No, you still will be, you're just conditioned to the side effects
3) Stay as you are - just keep up cardio
4) Back thickness.  Do some heavy rows, and maybe change the position of your hands.  Hard to explain, need to show more.  Biceps, just keep plugging them
5) No need to cycle them
6) Always vary training
7) If you think you need a week off, then have one.  You'll be the best judge of this

Sounds like a good idea doing the classic class.

cheers james for the advice i,ll look up the dates for next years ukbff comps. yeah still natural really enjoying my training and diet, strugglin to get up in the morning but when i,m up enjoying the cardio. graham

training heavy to light this week so a slight change try and get my leg workout postrd up later, everything going really well diet going well just need to kick myself out of bed earlier in the morning still doing 4 times 45mins every week tho.

your left side is twisting away from the camera and i'd say they look ok? If anything the left looks meatier than the right?!
 
your front double bicep doesnt show them off well, raise your elbows above parallel, rotate your arms backwards a bit more so we can see them better.
 
back thickness.... heavy rows!

Incredible Bulk


your left side is twisting away from the camera and i'd say they look ok? If anything the left looks meatier than the right?!
  is this comment about my legs
your front double bicep doesnt show them off well, raise your elbows above parallel, rotate your arms backwards a bit more so we can see them better.
  i tend to bring the elbows in abit  to widen the lats so i dont look to small but i will try what you said.

back thickness.... heavy rows!  would you perform these the same session as heavy deadlifts
 
thanks alot IB

<message edited by titch84 on 02 September 2009 13:08>

 
legs
 
squats
 
warm up
 
90kg 15reps
130kg 10reps pb on reps
140kg 6reps
 
leg press
 
210kg  8reps no rest
150kg 12reps no rest
120kg 10reps
 
leg extension
 
227.5lbs 15reps
180lbs 12reps
150lbs 12reps
120lbs 15reps no rest between sets
 
ham curl
 
195lbs 15reps
150lbs 15reps
135lbs 15reps
105lbs 15reps no rest between sets
 
calves seated
 
45kg 15reps
30kg 15reps
15kg 15reps no rest between sets 
 
SLDL
 
20kg 15reps x2 more of a stretch
 
great session noy sure if i,m squatting low enough just past my legs at 90degree angle or should it be lower 140kg is nearly double my body weight would like to hear any comments on this thanks guys
 
just stuffed my dinner down thought i was going to be sick must have been a good session.
 

comment was about your traps mate, the angle and twist has made your left side look bigger than your right. I dont think you have an imbalance from that one pic, a camaera shot taken straight on with no twists might tell a different story but i dont think it would...

front double biceps pose is just that...a biceps pose, you have a front lat spread pose dont forget to show them off (and that can be hindered by bringing the arms too low/inward)

deadlifts and bent rows can be done on the same day, prioritise how you order them... i usually throw bent rows in first before my back is pumped to hell from deads as its not fun to do rows with that!

cheers for the advice IB, do you think i should keep pushing the weight with the squats or try and aim for more reps with 130 and 140kg and how low do you go down. also do you use leg wraps thanks alot graham

back session

pull ups

15reps x 3 sets

bent over rows

30kg 15reps
60kg 10reps
90kg 10reps
100kg 5reps

close grips row machine

225lbs10reps
165lbs 12reps
135lbs 12reps
120lbs 15reps no rest between sets

lat pulldown

225lbs 8reps
165lbs 10reps
135lbs 12reps
105lbs 15reps norest betwwen sets

row on lat pulldown

225lbs 6reps
150lbs 12reps
120lbs 15reps


dumbell pullover laying on bench

18kg 15reps
28kg 15reps
34kg 15reeps
34kg 15reps

deadlifts

60kg 10reps
90kg 10reps
120kg 6reps  not a pb but pleased with the lifts since it was last and i pu alot of effort in the bent over rows trying to get more thickness good session

seated calves

15kg 20reps
10kg 30reps
5kg 50reps
5kg 40reps

having a few treats this weekend as its my 25th birthday today whoppee my wife got me tickets for the ukbff final cant wait. had my shakes this morning and did my cardio but treated myself to a bacon sandwhich havent had one of them all year, going out for sunday lunch later with the family. had a few beers last night as well so a couple of cheat meals thrown in. but the diet and bulking is going really well so far.planing on taking a break off the weight for a week around the third week in sept and have a few sport massages thats th plan.

Happy birthday mate

thanks james

yesterday ended up a cheat day alot of stress with family issue but all behind me now back to the diet today hoping to have a good session at the gym, still strugglin to get up in the morning hav to change my alarm or something.