Adam's Contest Log (september - December 2014)

[adam74]

Not the best start to the comp. Woke up with a banging head and feel like crap. Not ideal prep for a leg day but a good strong coffee should get things going.

 

[adam74]

Here are my starting pictures taken a little while ago.

And it begins.....

 

[Batgirl]

All are welcome to offer support / advice along the way.

@Batgirl are you entering to ?

yeah I'm fully entered (don't look it ain't pretty).. looooong way to go. even back to last year seems a marathon, but I've started so I'll finish!

I needed to upload pics like yours so they're mini versions.. mental note made. lol

 

[adam74]

yeah I'm fully entered (don't look it ain't pretty).. looooong way to go. even back to last year seems a marathon, but I've started so I'll finish!

I needed to upload pics like yours so they're mini versions.. mental note made. lol

Starting is the easy bit, it's the consistent effort throughout that's difficult but there is always the knowledge you aren't doing this alone. I just try to ensure that I make every day the best it can be. I will have a look for your journal.

 

[Batgirl]

Starting is the easy bit, it's the consistent effort throughout that's difficult but there is always the knowledge you aren't doing this alone. I just try to ensure that I make every day the best it can be. I will have a look for your journal.

Thanks yeah i can understand what you mean. Personally needed the commitment to keep me straight. one day at a time but eye on the prize of getting back into my smaller clothes!

 

[adam74]

I've just found your journal and left a reply. On reading your first post I have realised I haven't put and goals, diet or training info up yet.

Yeah one day at a time.

 

[adam74]

Right then info.

Goal: Lean bulk with very minimal fat gains. Ideally I would like to add 4 to 5lb of lean mass over the 12 weeks.

Training: Push / Pull / Leg training split. Training 4 times a week using a TUT system where each set lasts between 50 and 70 seconds.

Diet: This will be ever changing for a while as I adjust into my bulking phase and find my maintenance level. Current diet is 2260 calories a day broken down into 185g carbs, 200g protein and 75g fat.

Current stats:
Height 5ft 7"
Weight 12stone 5lb
Body Fat 10% based on 3 site caliper method.
Chest 42"
Waist 32"
Thigh 24"
Calf 16"
Arm 15.5"

 

[adam74]

Another leg session done and oh boy was it tough. This TUT stuff is really kicking in now that I have had a few sessions to get the weights sorted so I reach failure around the 60 second mark. Every set was tough and I left the gym feeling wobbly and more than a little sick. I couldn't even bend down to take my trainers off so got the kids to do it for me.

Workout report

All exercises done for three sets reaching failure at around 60 seconds.

Leg ext
40kg x14
40kg x12
40kg x10

Squat
65kg x10
60kg x8
55kg x8

Leg Press
120kg x10
120kg x10
120kg x10

Lying Leg Curl
50kg x15
50kg x12
50kg x9

DB SLDL
25kg x12
25kg x10
25kg x6

Standing Calf Raise
No13 x13
No12 x10
No11 x10

Seated Calf Ext
25kg x15
25kg x11
22kg x12

Disco legs time.

 

[daddy1]

Nice session mate

 

[adam74]

Nice session mate

I'd like to say I enjoyed it but I would by lying.

 

[daddy1]

LOL mate.

 

[Batgirl]

good session.

 

[adam74]

The order of the day today is leg doms. Hamstrings aren't too bad but calves, quads and glutes are tight as hell. Infact my calves are aching just sitting down. I have the option to train back either this evening or tomorrow but the way my legs are feeling I think I will take the extra days recovery.
Diet so far today has been exactly as planned and will remain so for the rest of the day despite work mates trying to tempt me with cakes and biscuits.

 

[A BOMB]

Sounds like a good leg session may have to give it a try!

 

[adam74]

Sounds like a good leg session may have to give it a try!

The key thing is to aim for 6 second reps and don't lock out at any point to keep tension on the muscle. Give it a go.