Almost A Bodybuilder

PULL

Wide Grip Lat pull....Max 1x10, max + 1 plate 1x9
T Bar row (close grip on a landmind attachment)...6 plates+ 5lb 1x10, 1x7
EZ underhand grip lat pull 107 1x10, 1x7
Medium MAG Grip cable row MAX 1x10, 1x9
High Pulley Cable row - 31 1x15, 1x15, 35 1x12
Concentration Curl 14kg 1x17, 16kg 1x12
Abs 4 sets
Calves 3 sets

done

121kg on waking

not much time tomorrow, midday flight to Manilla for the Shawn Rhoden Classic... fingers crossed the girls do well, 1 making her Pro debut, other one in her 3rd Pro Show.

Mrs went back to re MRI her hip, turns out the hip/glute tendon is torn... will be undergoing PRP and further rehab....doc reckons another 3-5 months for full recovery (been off work for 2 months, and just got another 1 month before we re scanned it)..... feel very sorry for her as she is super active so this is killing her having to just do minimal stuff bar rehab, there is only so much upper body you can do. Makes any chance of her being on stage for the Thailand or Korea Pro shows minimal....which is a shame. Might well be the 2Bros London (well watford!) Bikini pro next year for a come back...
 
https://www.2bpevents.com/

you HAVE to do a 'regional' first to be able to do a pro qualifier...

they will release the full schedule soon for those

I know only the dates for the pro shows, August 2nd Watford is the Bikini Pro plus qualifier (amateur) in sunny watford....

there is a womens physqiue pro on 28th March too plus the British Bodybuilding Pro...on 3rd may

these will all have AM shows attached to them. Says London but not actual venue for those last 2...
 
awesome weekend

client took 2nd place in her Pro Debut - was very close , literally one place away from being at the Olympia... awesome start to her IFBB pro career. Arnold Classic shortlist made for another, so fingers crossed we find out soon if she made the cut in the sports 2nd biggest show. Going to be a cracking 2020 at this rate

did a Legs session, show then cheat meal - nothing flashy as was late, Chillis was about the only viable option, stomach wasnt over joyed the next day!! usual fair, tons of nachos, cheese, chili, rolls, steaks etc...

Legs
Laying ham curl...max 1x16, 1x15
Leg Press.....13 plates a side, 1x10, 1x9
V Squat ....4 plates plus 25lb each side 1x10, 4 plates plus 27.5lb 1x10
Leg Extension...max 1x12
Single Leg laying Ham Curl 37.5 1x13, 1x9
Abs
Calf

not bad

back to home gym

PUSH
seated DB lat raise 18kg 1x14, 20kg 1x9...new PB
Hammer Chest press.... 4 plates a side 1x6, 1x7 ...new PB
Low incline Smith press....145lb each side 1x8, 137.5lb each side 1x12
High Incline DB Press....46kg 1x14
Pec Dec....RP set......115 1x12, 1x6, 1x2
One Arm Tricep Cable....12 1x12, 15 1x10
One Arm preacher DB....22kg 1x10, 1x8
Front Double Bicep Curl....10 1x15, 10 1x15
Abs

good session, couple of fresh PBs too

weight 120.6 to 121....very little variance outside this

two days left here then Dubai for 5 days, then onto London for Christmas.... plenty of great gyms, plus some extra eating ontop (despite me usually dropping weight when i travel)....
 
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poor sleep, had a bout of shits - not sure from what to be honest, but hey ho im going to live.. ended up awake at 430am so no point going back to sleep.... few meals and water in and immodium and felt good enough to be able to train without too much risk of pooing myself...

PULL
Mag Grip Pulldown.....MAX....1x11, 1x9
Facing Bench DB rows....52kg 1x12, 1x11
Chin ups 1x8, 1x7
D Bar Cable Row MAX + 1plate....1x12, 1x10
Delt on Pec Dec....77.5 1x12, 1x10, 1x10
One Arm Cable Curl.....10 1x15, 12.5 1x12
Calf

not bad, didnt want to risk rack deads today to be honest.

121kg on waking...., genuinely pretty excited now to be started the journey back home tomorrow :-)
 
back in the game, nice few weeks away - cracking christmas with all the family and a very nice 5 days in Dubai on the way to London to wind down. Bit jet lagged from the journey back, (changing planes in Dubai instead of direct) but 1st world problems. Managed to train at Binous1 gym in Dubai which is great, big, and lots of big lads, good AMs and some Pros, then at Muscleworks Orpington (saw Luke and James in there 3/4 times....impressed with how large Hollingshead actually is)... cracking gym and very hospitable....

anyway back in the heat - felt exhausted yesterday even with kipping on the plane for half the london leg and then most of the dubai to HK leg too.....

first workout back

Pull
Lat Pull Max 1x11, Max + 1 plate 1x9
T bar close grip row 6 plates + 10lb 1x7, 1x5
Reverse Pull Down 107 1x12, 117 1x10
Medium MAG cable row Max 1x12, Max +1 plate 1x9
High Cable Row Rear Delts....31.5 1x15, 35 1x15, 1x12
Single Arm seated Hammer Curl....16kg 1x10, 1x9
Leg press calf press...8 plates 1x12, 1x10, 1x10

done....surprised i hit a few PBs despite still feeling a bit zoned out...

121.3 on waking - so despite a few treats, the extra steps from walking around London equalled out...which is ideal really.... felt good to be a bit more active (and throw in the odd Nandos or Kebab)
 
going to just add in a cardio sesh post legs day, nothing drastic...but im more active when away and as weight creeps up my NEAT now I am back will drop... just 30mins on the bike or something …….so just a couple a week total - 6 weeks left of current cycle then will have a cruise, check bloods etc and make a plan for where we go next, either pick a comp or another growing phase.

Current food for those who care

2 scoops whey
20g Mixed Nuts
15g Coconut

300g Steak
210g Rice
Sauerkraut
spinach

2 scoops whey
100g baby rice
100g Blueberries
10g almond butter

Intra
80g HBCD
60g PeptoPro
10g Creatine

Post
180g Cooked Chicken
275g Rice
1 Bagel with 30g Jam
100g of Rice Chex or Coco Pops

300g raw of White Fish (usually Cod or Pollock
400g Potato - made into chips in the air fryer
Some Kimchi or Sauerkraut
1 large banana

1 scoop whey
300g Fat Free Greek Yogurt
30g 99% Dark Choc
20g Almond Butter

on rest days carbs about 300g less

121.7kg on waking
 
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noel said:
going to just add in a cardio sesh post legs day, nothing drastic...but im more active when away and as weight creeps up my NEAT now I am back will drop... just 30mins on the bike or something …….so just a couple a week total - 6 weeks left of current cycle then will have a cruise, check bloods etc and make a plan for where we go next, either pick a comp or another growing phase.

Current food for those who care

2 scoops whey
20g Mixed Nuts
15g Coconut

300g Steak
210g Rice
Sauerkraut
spinach

2 scoops whey
100g baby rice
100g Blueberries
10g almond butter

Intra
80g HBCD
60g PeptoPro
10g Creatine

Post
180g Cooked Chicken
275g Rice
1 Bagel with 30g Jam
100g of Rice Chex or Coco Pops

300g raw of White Fish (usually Cod or Pollock
400g Potato - made into chips in the air fryer
Some Kimchi or Sauerkraut
1 large banana

1 scoop whey
300g Fat Free Greek Yogurt
30g 99% Dark Choc
20g Almond Butter

on rest days carbs about 300g less

121.7kg on waking
Click to expand...

what do the calories and macros add up to on that diet bud?
 
noreason said:
what do the calories and macros add up to on that diet bud?
Click to expand...

Interested in this too Mate. Also when you say carbs on rest days 300grams less do you mean your eating 300g of carbs less than your training day carbs or you keep carbs for that day less than 300g or less?
Really good log btw cheers for sharing
 
noel said:
About 5k 600 carbs 400 pro 90 fat or there about. Rest day is 300 carbs less than training day so c300 total
Click to expand...

What is the reason for eating less carbs on non training days? Would be because they are not needed as much?
 
noreason said:
What is the reason for eating less carbs on non training days? Would be because they are not needed as much?
Click to expand...

cals are high overall....I also like/go along with the peri workout style of thought - feel it works well and is a good way of carb cycling without being too complicated...

so on rest days im still having 300g of carbs...hardly nothing, and im only a 5-7k steps a day man, so not very active. I don't do well on super low carbs to be fair and whilst my job isn't physical its quite mentally demanding

I just find on those off days its an easy way to bring cals down, reduced overall stress on body too.... now if I wasn't recovering id look at it....in the past when my training days food hasn't been so high ive then put cheat meals on the off day or increased carbs

...so short answer to you...YES
 
terrible weekend, felt knackered from jet lag and being back at work, felt a bit shitty like mild flu Friday evening, basically slept 12 hours woke up for 2 then another 6, few bouts of the shits, then another 4-5 hours...ate a bit then went to bed.... don't think I've ever kipped so much...whole body aching, headache etc...so just sofa for the weekend...

better today - after yet more kip and being awake long enough to eat.... if my appetite goes I know I am ill...luckily yesterday it bounced back and got hungrier as the day went on so just ate - nothing terrible but more bread and pasta that type of thing

manned up enough to hit the gym today, my 2nd Back rotation which is the easiest as no Deads or T Bars...just bench rows

Mag Grip Pull Down MAX 1x12, 1x9
DB Facing Rows 52kg 1x13, 1x12 (max DB in this gym else would be heavier)
Pull Up, 7, 6
D Bar Cable Row Max 1x12, Max + 1 plate 1x9
Reverse Pec Dec....77 1x15, 80 1x10, 80 1x9
One Arm Cable Bicep Curl
 
lurking cough ....annoying

gym ..almost unbearable...whoever gives clients bloody mutliple machine/station supersets in January is a cunt.

after a 10min wait...
Seated Barbell Shoulder Pres...115 1x10, 125 1x2....115 usually final warm up...125 should have been for 8-10, felt like an elephant....one of those days

Incline Bench..130lb each side 1x8... 135lb (3 plates) 1x7...good back in the 3 plate club for one push at least!
Machine Dip ..max 1x15, 1x13
Cable Fly 15 1x15, 1x13, 1x12
One Arm Cable Side Raise 10 1x15, 12.5 1x9
Tricep Bar Push Down 38 1x15, Max 1x13
EZ preacher 27.5lb each side 1x11
Abs 3 sets

not bad, had to quicken the pace due to the waiting, so was doing much less rest for the last 4/5 things...annoying about the shoulder press, but it happens...

weight down this AM 120.7kg on waking...could be extra pissing in night ....lets see over the coming days as im back in the swings of it and hopefully shake this off
 
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