Discussion in 'Training Logs' started by noel, Dec 29, 2016.
what's your insta mate IL add you
Hong Kong is brilliant, I am heading there next month. Gyms and meat must be expensive, we are lucky in the UK with the quality of the milk and meat produce and how we can buy local produce from farms etc. I go to this one in the north east: https://www.gbolamfoods.co.uk/
It's what I would miss if I moved to HK.
nice plug...... lot I miss but like anything you can find ways. EVERYTHING is expensive in HK, from property to food. We get our meat off the Australian importer who supplies all the restaurants...so pay aroun 9 quid a kilo for grass fed flank, about 13 for Sirloin or Ribeye and 20 odd for Fillet..... Chicken is about 10-12kg a kilo (hormone free stuff) so not much different to the UK if you compare like for like. Rice is cheap - anything imported clearly has a markup but tax is low here...and shipping from the US is reasonable so iherb etc are well used
general Pull type workout today, nothing too crazy, but to get blood moving and carbs into muscle
was 105.6kg on waking, so we dropped about 1kg of water from the low carb day.
tomorrow...800 carbs, protein up a little to 220g from 160 today........
will do an even lighter pump style workout of upper body, 1 exercise for each and a few warm ups, nada to failure....prob 30-40mins max in the gym total.....
flying at 2pm.....1.45mins flight time and no time zone changes............. then 10-15mins from the airport to the resort - which is very nice looking indeed.
Friday will be register and weigh in...then go to Pro Meeting with the Mrs and everyone else (most of the pros are the same faces that have done Japan and Sanya so its a good crowd).... tanning in the evening
food aim right now will be Pro/Fats for Friday to ensure midsection control..... my carb load is higher this time from lessons learnt in Sanya
easy carbs on hand if needed...... rice cakes, honey and jam, plus enough gummi bears to feed 100 children....
cant be too prepared!!
Sat schedule is a 10am start, will find out more. Prejudge will be done by 3pm....
Pro Prejudge will be 5pm then finals prob 7.30/8pm ....so once Adri and the MP Pro are done a few of us going to hit the South American restaurant I think in the resort for a steak fest....... which will be nice and well earned!
One show left next week in Taiwan...will see how I fare here first. I know my weaknesses and that needs an off season. Plus side is next week condition will be tighter still...... and also they have all 4 classic classes (so Class D being mine...6ft and over)
This weekend the negative is its 3 classes not 4 so they take 5ft 10 and above........so the taller lads from Class C will be in mine..... If I am competitive with those I may do the next show - and if I feel ok after as dehydrating etc each weekend isn't without risks (even though I am careful)........ last week a number of people passed out due to overzealous diuretic use, the show being outside and bloody hot and poor planning or stupid things like smashing high sodium foods in a buffet post show which then fucks you if using diuretics and can send potassium crashing or give you a heart attack.........
added you mate
105.1kg on waking due to pissing all night..... so about 0.5kg down
look better so staying with the 700-800 carbs for today
water 5 litres
sodium a little less than normal so in half the meals rather than with every one.
no other changes planned, couple of coffees a diet coke etc......fly in a few hours....going for light pump style 30-40min workout now...
so did Shawn Rhoden, it was a 3 class rather than 4 class Classic, so I knew I was up against it - basically I am class D 6ft and over....this had some of the guys in it who are usually Class C , what's annoying is there were enough of us to do a class D....but hey ho....
was tighter, but didn't make Top 6, no excuses here the Top 6 were fucking amazing, 4 Iranian, 1 Kuwaiti and 1 Saudi.... and ALL of these chaps would be Class C....
second call out, I was in, and bar 1 guy (Norwegian chap) was all Class D guys!!, 1 Asian guy, Nigerian based in Asia and the rest Iranian. Fucking tough! looked ok in a couple of poses - and got murdered in a few others (side shot, arms in front double - back not bad but still a couple of beasts. All good fun
best bit was changing area and chilling area was tiny, so ended up with myself, one of the Pro Men's Physique guys (a chap from Aus with a very promising career ahead) and the Mrs - who got us into her Changing room with 3 of the top 5 from Bikini Olympia- so as you can imagine I was gutted to have to spend time chilling with beautiful women in a VIP Changing room (mirrors chairs, sofa, food brought to us on demand etc) LOL
with that all said and done, was a bit bittersweet, would have been first call if we were a Class D, but got done in effectively an 'open' classic class... all fair as I know my limits and a lot of these chaps are pro level easily. So rather then just run myself down for another week of prep and do Taiwan im calling it a day on the season (as pointless to do another mixed class - I wont be any different in a week, just tighter - and it wasn't condition that was my problem. Few pics on insta (crappy from the TV backstage) as waiting for the professional pics... but I looked better than last week, better than last year... two consecutive wegih ins around the 105kg mark (almost 10kg more than my comps a year ago). I didn't look out of place - weaknesses of course - but I have room to improve and for once I have more weight allowance - I haven't come close to maxing out the class.... I made weight easy...no effort - so I know another decent offseason and I can still creep into the class with a touch of work - which is what I need.
been a fucking cool last few weeks as its been the same faces from Pro Bikini and Pro Mens Physique (inc mr Olympia Brandon Hendrickson - who is a good guy - way better and less arrogant than Buendia, who I think is a tool). Every time it just amazes me how big these boys are. monsters for the most part who would bury most AM Bodybuilders. Met some cool people, Mrs has done well (hard to crack top places when you have 5 of the Olympia Top 10 on stage!) clients done well (1 new pro, a class win and a 2nd place plus a 3rd place in amateur) and got some good insight into how some other coaches do things as well as learn about my body.
both of us need a rest now, so off to Micronesia in a weeks time for a nice weeks break.
this week - back in the gym every other day
did a pull session today, sets to failure but mostly 1 working set. slowly build strength back up
food - same as training days pre contest but added in an extra 100 carbs
post show had a cheat meal and a few bits then back on track
weight 107.4 this morning so as you can tell no post show bloat or huge rebound from shit eating ..
drugs. Orals all out - Adex backed off to 0.5 EOD this week then x3 a week next week
GH back in
Long Ester Test 300mg and Mast 200mg once a week remains....
using up any opened bottles so I have maybe 2 shots of eq 400 (once a week for 2 weeks)
tren ace 75mg EOD until I go and mast prop alongside it
this will all be used up by the time I go away - only constant will be the Test 300 and Mast after that for a sort of cruise while I regain a little tissue slowly
once back will cruise then plan a blast (most likely test and NPP)
food will add another 100g next week, still have 2 low days per week and while away just literally chill - first time both of us can relax and not have prep on our mind for ages.
Wouldnt mind being in that vip bit
for those who don't have Insta, 3 of me (far right in bottom 2 of the 3 pics), mrs and the ladies, overall winner (new IFBB Pro from Korea)
More pics please.......only the birds of course.
Well done though mate
107.6kg on waking
trying to push hard but be sensible..so the odd set less or just cautious with weights, due to shows its my first legs since mid November....stopped a week out and then due to travel and preps or "peak weeks" (hate that term but you know what it means)... just did some pumpy bits in between shows
Laying Leg Curl 85 1x11, 1x9 (not bad as this is max weight, was doing two sets here but for more reps)
Facing hack....6 plates 1x9, 6 plates a side 1x6. this felt fucking heavy, off my best weight and reps but to be expected,
Leg press 8 plates a sides 1x12, 1x8, as above...felt like an elephant but decent start point
Leg Extension 95 1x10, the TDS of 105/87/65 ...again just a shade off my bests
Hack was busy so binned it
Iso Ham curl 55lb each side 3 sets....
Rope Ab Crunch 3 sets
so missed 2 exercises as didn't have time, and dropped a set from the Leg Extension, bar that not a million miles away....
will basically just do the same over the next week, slowly increase things , check form and feel, and push where I can. Then we are away for a week where ill train a bit but will be a bit more relaxed - and its xmas also so a few high cal days will be coming !
will get another Push workout in tomorrow, rest Sat, then Legs again sunday....
Leg Saturday - 2 time in 4 days having not trained them for almost 1 month
once again got a bit overzealous
warmup with squats, usual style of adding 10k a side until ready for working sets... got up to 60kg, did a 1 rep, felt ok, put 70kg, did one then as I went down a real pull on the inside off my groin, so bailed
rested a few mins, pulled it back to 62.5kg....same thing....bollox.... know my body well enough (had this a few times before over the years as pulled it years back) ......so that was that...
managed to do the rest, Lunges, Hex Deadlift, Sissy Squat, Seated Ham Curl and very light super wide leg press...so not all bad
rest day and family dinner at an awesome Argentinian.....
learned my lesson so aim is to make sure I feel it properly even if reps are a tad higher then if I do try a heavier set....
EZ Underhand Grip Pull down 107 1x10, 1x9
T Bar Row (Bar plus a close grip handle) 6 plates 1x4 , 5 plates 1x10
Wide Grip Lat Pull 97 1x10, 1x9
DB Facing on incline bench Row.....44kg 1x12, 1x11
U Bar Cable Row TDS ...1 set
One Arm hammer Row....1 set....4 plates a aside 1x16 (20 is target)
Pec Dec Rear Delts...1 RP set...57 12,7,3 reps
Preacher, bent over the flat side...EZ Bar Curl...1 QDS....25lb per side 1x8, 20lb 1x6, 15lb 1x8, 10lb 1x6
Calf Press ..2 sets
Hanging leg Raise...3 sets
good, a bit off PBs but will be starting to ramp things up as food increases slowly.... so will reset everything and use these weights as the 'to beat' numbers
off for a weeks holiday tomorrow - first beach breach for a while. Will still train a bit of course but will be very relaxed, food enjoyed etc
partly due to this have only made small increase post comp
weight hovering around 107kg, bit hungry of course but knowing I had the holiday was pointless to ramp up - then go away after a week. So means I can relax and eat and whatever I come back at is the start point...
I generally lose a little weight when away due to activity so I don't think ill be a million miles away
As Guam is part of the US, will just take a double dose tomorrow of Test and Mast to tide me over until we get back. Wont be risking it with US customs that's for sure
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