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Johnny Napalm
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2015/01/18 16:29:09 (permalink)
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picture from yesterday's show on last page

Hello everyone.

After being in the wilderness for over two years now, I'm ready to take things seriously once again and hopefully hit the stage this coming may. Having a journal last time helped to document my thoughts and ideas along with some great input from the members.

So any who. The plan is to compete at Warrington in the open class u80k. No idea beyond that, just taking it one show at a time.

Struggling to upload a picture at the moment but I shall get one up ASAP.

Current split is this.

Monday -quads and hams
Tuesday- shoulders and triceps .
Wednesday-off
Thursday- back and biceps
Friday- chest and calves.

Diet

1. 50 g whey and 2 weetabix
2. Walnuts and fruit.
3. Eggs with granary bread.
4. 50g whey and 2 weetabix.
Train
5. 50g whey and two pieces of fruit.
6. Chicken and sweet potato.
7. 50g of whey and 2 weetabix.

Onwards and upwards......feels great to be back
post edited by Johnny Napalm - 2015/05/04 10:42:15
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Bolt077
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/18 16:41:08 (permalink)
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Hey johnny good to see you back . I'll be following this . I liked your old journal .
Have you still be training and eating or just a break from comp .

It's never to late to start but always too soon to quit
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/18 17:44:07 (permalink)
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Hi mate. Thanks for dropping in.

Didn't train much at all last year and very sporadically in 2013. Diet has been whatever I like and it shows. Lol
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Smokey87
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/18 21:31:28 (permalink)
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Good to see you back.
I remeber reading your journal and being alittle bit jealous over your abs haha

 
 
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 01:03:52 (permalink)
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Smokey87
Good to see you back.
I remeber reading your journal and being alittle bit jealous over your abs haha


Hi mate....thanks for the welcome.. And don't worry about the abs....nothing to be jealous of at present haha
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walkie
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 05:42:40 (permalink)
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Hi mate good to see you back, I am with smokey on this haha - looking forward to your journal - good luck
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 09:11:40 (permalink)☄ Helpfulby walkie 2015/01/21 05:19:45
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walkie
Hi mate good to see you back, I am with smokey on this haha - looking forward to your journal - good luck


Hi walkie. Good to see one of the good old boys dropping in.
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The_Lone_Wolf
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 09:43:53 (permalink)
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Welcome back, I'm looking forward to seeing your transform and smash it.
 
Good luck pal.

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Aaron Hallett
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 11:42:57 (permalink)
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welcome back mate

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IconWldn
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 21:26:06 (permalink)
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Welcome back buddy.

Looking forward to reading!
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 21:50:20 (permalink)
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Quads and hamstrings.

Leg extension. 4x20
Squats . had to bin these off due to my back being mega pumped up.
Leg press. 4x20. Only baby weights for now 190k
Single leg extension. 3 sets. 20k
Leg curls. 3x12

Had a try at some hack squats but my back was still playing up. Will look to replace barbell squats with these for the forseeable .

Pleased overall with the session.
Diet was nailed today.
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 22:28:19 (permalink)
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The_Lone_Wolf
Welcome back, I'm looking forward to seeing your transform and smash it.
 
Good luck pal.


Cheers mate....inspirational words
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 22:29:05 (permalink)
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Aaron Hallett
welcome back mate


Thanks Aaron....feels great to be back in the groove
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/19 22:31:07 (permalink)
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I'm dieting on 2300 cals but struggling to get the food in already. And I'm coming in too fast. Weight is around 77k and I'd ideally like to be around 78k come stage time. Very frustrating right now
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The_Lone_Wolf
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 09:13:48 (permalink)
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Johnny Napalm
I'm dieting on 2300 cals but struggling to get the food in already. And I'm coming in too fast. Weight is around 77k and I'd ideally like to be around 78k come stage time. Very frustrating right now

 
What are you struggling with? Volume or type?
 
 

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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 10:58:59 (permalink)
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Volume more than anything. I've never been a big eater and dont think I ever will be.

I was craving chip butties last night though. Lol.
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The_Lone_Wolf
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 11:05:20 (permalink)
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Johnny Napalm
Volume more than anything. I've never been a big eater and dont think I ever will be.

I was craving chip butties last night though. Lol.



Haha, strange how these cravings pop into our heads. I woke up at 3 in the morning the other night and had the most intense craving for cheesy potato bravas from le tasca. 
 
I guess one way you could hit calorie volume would be to increase supplements around the workout? Perhaps intake more liquid calories from protein and carbs post workout, or add some in intra if you're not already? 

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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 22:50:37 (permalink)
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Lone wolf....good thoughts mate...will bear that in mind when I'm struggling again.
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Johnny Napalm
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 22:54:31 (permalink)
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Shoulders and triceps.

Machine press. 4x12. Good weight on this. Up to 95k for ten reps. And its my weakest lift.
Machine felt raises. 3x 15
Facepulls. 3x20
Upright rows. 3x12
One arm ripe extensions. 3x15
Reserve grip pushdowns. 3x12

Feelings very tired tonight but a decent workout nonetheless. Diet spot on again
260g protein
220g carbs
50g fat

Looking a lot leaner today and feeling very full
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WW10
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Re: Yet another comeback. UKBFF Warrington 3rd may 2015/01/20 23:39:17 (permalink)
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Hi mate,
 
Living in Warrington at present, so think I'll be in the crowd for this one! Best of luck with the prep.

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