Road To Madrid & The Arnold Europe

Scandi90

Scandi90

Full Member
So I've been off posting for a long time and debating whether to even post again.

I won't waffle about statistics, my goal is simple. Compete at the UK nationals next April (classic class) and gain a qualification for the British and my ultimate goal.. the Arnold Europe in Madrid as top 2 puts you forward for this show.

I'm getting into a good offseason groove last few days (my aim to work up to 100kilos and diet back down to 92-3kg weight limit).

As some of you know I suffer with bipolar disorder and have a number of off days, but the gym adds a good stability aspect to life and I love the lifestyle, it has truly helped me through dark times, all jokes aside.

I have competed this April but didn't make top 3 in classics at a tough south coast show, but will bring my weaknesses up. In reality, I competed at 81/2kilos when the weight limit is 92-3 for my height. Getting my weight up/better back/hamstrings will allow me to be more competitive.
 
I really want to log my progress over the coming year, my bipolar gets me down and I cba to post some days. Hopefully with some of you guys involvement I can haul my backside through a good offseason towards xmas
 
Legs Aug 2016
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The nationals is a tested event so should suit you.
Didn't know it was a qualifier for Arnold's though.
 
Gonna keep my training heavy/basic except for calves as they are responding the volume and I intend to continue that.

Monday: hams/calves
Warmup x trainer 3 mins
Seated ham curl x 4 sets 20 reps light warmup

BB stiff legs 5 x 8-10
Lying leg curl 5 x 8-10
High feet leg press 4 x 8-10
Glutes kickbacks 4 x 15-20
Sumo db squat or hip thrust 4 x 15-20
Machine toe presses 10 x 15-20 superset donkey bw raises 15-20 reps
 
Tuesday: chest/calves
Incline BB press
4 x 4-10 increase weight/down in reps hitting failure between that rep range
Incline hammer 4 x 8-10
Flat db press 4 x 8-10
Incline db flyes 4 x 8-10
Decline Smith press 4 x 8-10
Pec Dec/cable crossovers 4 x 8-10 drop 10 drop 10
Calves: 1 exercise 10 sets of 8-10 reps last 5 sets partials to failure
 
Wednesday: back/abs
Rope/machine crunches 3 x 15-20
Bent knee raises 3 x 15-20
Broom twists/torso rotation 3 x 15-20 either side

Pullups wide or power grip chins 4 x 8-10
Barbell Rows (dorian style/conventional) 4 x 8-10
Deadlifts 4 x 8-10
T-bar rows 4 x 8-10
Underhand lat pulldown 4 x 8-10
DB rows 3 x 8-10
Wide seated cable row 3 x 8-10
Hyperextensions 3 x 8-10
 
Thursday: quads
Warmup on x trainer 3 mins

Barbell Squats
Warmup x 10
Then working sets:10/8/6/4
Leg press 4 x 8-10
Walking dumbbell lunges 4 x 10 steps each leg
Leg extension 4 x 8-10 with triple drop 10/10/10 final set
 
Friday: shoulders/calves
*calves 10 sets x 10 with intensifier techniques 1 exercise

*Warmup rotator cuff beforehand

DB military press
5 x 4-10 (pyramid down in reps up in weight)
Hammer military press 4 x 8-10
Rear delt dumbbell rows
5 x 8-10 drop 10/10 last set
Rope face pull 4 x 8-10 drop 10 drop 10 last set
Barbell shrugs 4 x 8-10
Single arm dumbbell laterals 4 x 8-10
Cable front raises superset dumbbell shrugs 3 x 8-10
 
Saturday: arms/calves
*calves 1st 10 x 10 on specific exercise, hit 4 sets seated to warmup

Dips add weight if needed 4 x 8-10
Close grip decline Smith press 4 x 8-10
Flat bench skullcrushers
4 x 8-10
Pushdown (alternate handle) 4 x 8-10 triple drop down stack 10/10/10

Preacher hammer curl (pre exhaust)
4 x 8-10
DB hammer curl 4 x 8-10
Barbell curl 4 x 8-10 drop 10

Sunday REST
 
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