Aesthetic Adventures: Road to WBFF London UK Nov 2015 (and beyond)
Hello everyone!! A bit about myself to kick off; I'm 25 years old, been training since 2010 with a year off in 2011 due to other commitments. I usually stay very lean and consequently, never really had a proper 'offseason'. I competed last June in BNBF novice heavyweights placing 6th out of 9 guys (got the last proper placing/ i.e. 7/8/9 weren't placed) I consider this a fair placing, although felt I had potential to do better, however anyone can say this I guess and potential (although maybe visible) is not always quantifiable! I was very eager to jump into a show this year, however don't look that dissimilar from last year, bar some improvements in the chest and more leg mass, however decided that next time I step onstage, I want to showcase great improvements all round. I must suppress my eagerness to step onstage and ensure I have a proper offseason with heavy lifting and plenty of calories, and put some good size on my frame first! This is really the point of the log....To document all my training sessions and additionally, my nutrition and calories. Consistency after all is the deal breaker I feel, something I lack at times, in particular diet wise; some times overtraining, sporadic eating and training sessions. Strategic eating and training is needed.
My new split is 6 days a week, consisting of two leg days (quad/hamstring split over 2 workouts) and calves 3 x per week, hit with real priority at the start of the workout. You'll see my diet as I'll paste it over from myfitnesspal; really feel like I don't eat enough ATM. I will implement cheat foods every few days, not just for extra calories but the simple fact that I enjoy my food!! I've been eating a lot last week or so (although not tracked) and had some good pumps in the gym. Strength is also up and hope my compound lifts improve substantially from now till Aug-Sep time (probably when I think about dieting). Show wise I'm entering as a fitness model, and realise the wbff place a lot of precedence on showcasing your physique and there is a modelling element to it, not just grinding out bodybuilding poses like I'm use to from last show.
I'm going on holiday in May but not concerned at all about being overly ripped etc. I'm lean anyway, so adding more mass won't hurt and I don't want it to detract from my intention of having a proper offseason!!
I hope the intro wasn't overly long or waffly!! Below are some pictures of June stage photos and also my current condition. I weigh roughly the same as when I competed so desperately need to add some proper mass.
Btw, a bit more about myself.... I have a job in retail, however am rather bored with this type of work and want to study in uni in September if I can sort out some issues with the finance. I dropped out in 2008 and although regret it, was not the right time for me. Course was english lit, hope to do something writing based this time, maybe more media or orientated!
Anyway, to the business of training... Today was chest. Would usually train it with abs/calves but calves have severe DOMS ATM, and starting new split next week.
Started with dumbbell incline presses... I'm pretty weakest these; up to 34kg for good reps.
Flat smith presses. Hit a PB: 100kg (bar not included) x 6. Happy with this!
Decline dumbbell flyes: to 34kg x 7 *PB
Machine Flye Press: to 85-90kg x 4 *great pec squeeze & contraction on this exercise... Went straight into a drop set to around 60kg for reps
Cable crossovers (single arm variation) x 3-4 sets progressive weight
Cable crossovers: 1 set x low with drop set/1 mid/1 high (no attachment)
Chest improved most out of any other bodypart this year: more heavy pressing, variety, volume and a combination of fast reps with intensity methods; drop sets, FST-7 and squeezing the muscle also and contracting hard. Still a long way to go!!