Almost A Bodybuilder

Discussion in 'Training Logs' started by noel, Dec 29, 2016.

  1. ChosenFW1

    ChosenFW1 Full Member

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    Hi Noel

    Do you favour machines over free weight for chest training? I’ve started to include some machines and sometimes seem to get a better connection tbh
     


  2. noel

    noel Top Contributor

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    I think both have merit. I feel let’s say a hammer chest press in my pecs alone way more than if I’m benching or incline benching but then the stimulus and load from a compound can’t be beaten for overall development so I take the best of both. I have a few workout rotations and try to use progressive overload for the main lifts so I think too that it’s wise to switch around. But if your getting stronger and a good connection then use whatever. Machines can be very person dependant. Might be great for you but shite for me. Same for some moves too. I get more from hacks than I do from regular squats just feel it more
     
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  3. noel

    noel Top Contributor

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    Pull
    Hammer MTS Pull down 65 1x10, 70 1x10
    DB Facing Row.......55 1x9, 1x8......
    Chest Pad Hammer Row 103 1x10, 1x9
    Hammer Dorian Low Row Machine 55 1x12, 1x9, 1x10
    Reverse Pec Dec 63.5 1x15, 1x13, 1x9
    Single Arm Cable Curl....10 1x15, 12 1x12, 12 1x12
    Seated Calf 60kg 3 x15

    good session, low the weekend gym and being able to fit in some of these machines, really feel my lats working miles better on this kit...

    Legs - week 2 of rehab/work around...so no hacks/squats etc

    Laying Ham Curl Max 1x15, 1x14
    Seated Leg Extenion Max 1x12, 1x11
    Leg press...15 reps, add 1 plate and continue until my adductor says no...got to 8 plates this time...did 3 sets (so 1 plate better than last week....which is good, well of my max but got to be careful)
    Single leg Laying Ham Curl 35 1x12, 37.5 1x12, 40 1x11
    Calf press on Leg pres x3 sets
    Abs

    not bad, if all good next week will try a very light squat to gauge things or a smith front and try that out

    Food...

    added a little bit
    extra rice to meal 2
    extra carbs to my second post workout meal
    extra fat to first and last meals

    net net its small.... 15 fat and 40 carbs......but i prefer this rather than huge jumps

    119.1kg this morning
     
    Last edited: Oct 15, 2019
  4. noel

    noel Top Contributor

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    V V Painful session with physio, inner thigh and glute work is no fun whatsoever.

    Push
    Seated Barbell press....115lb es 1x13, 117.5 es 1x8.....progress back on, need to get back to 3 plates a side on this again
    Incline Bench 105lb es 1x10, 1x9..... another thats off my best....but buidling back up
    Cable Fly up movement 13.75 1x15, 1x14, 1x12
    Tricep Push Machine...Max 1x13, 1x11
    One Arm Cable Lat Raisee 10 1x14, 1x12
    Tricep Push down 38 1x15, 42 1x12
    EZ Bar Curl 27.5lb es 1x9
    Abs

    not bad, still work to be done to get pressing back where it should be but confident that happens over the next few weeks

    rest day tomorrow as flying to Korea, will try work out in the famous MonsterZym there Friday, bit of looking about (been before but lots to see still) then at the show Sat and Sun
     
    Last edited: Oct 16, 2019
  5. noel

    noel Top Contributor

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    cracking weekend in Korea, on outskirts of Seoul so a bit more forest than skyscrapers... cracking venue and show. amateurs was decent, finally my Mens Phsyqiue guy won his Pro Card, well deserved...... makes it 8 IFBB Pros now which Im chuffed with.... Pro Show was good too, pal took 5th in his 212 debut, then in open Nathan came back from 3rd place in pre judging to nick first via split decision with Juan Morel....Nathan got better as they posed ....An Nguyen from USA was the surprise in 3rd, little buffalo of a man. Juan was peeled, lacked the sweep in the legs from the front.

    ate beef for pretty much every meal of the whole weekend (Korean BBQ) and would definitely go back both with atheltes and to watch the show again, great stage (venue is clearly a music venue so awesome sound system) and the intros were good too all very dance music style
     
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  6. noel

    noel Top Contributor

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    got a quick leg workout in post flight - managed to increase weight (not PBs but more as part of my adductor rehab process) so its posititve

    Seated Ham Curl 115 1x13, 117.5 1x12
    Front Squat on Smith 105lb es 1x10, 1x9
    Leg press 9 plates 1x12, 1x10
    Leg Extension ...max 1x12, One TDS of 10, 8, 13 reps
    Single Leg Laying Ham Curl35 1x12, 37.5 1x8
    Leg Press Calf press 8 per side...3 sets

    happy with that as was 5am wake up (5hrs kip) travel to airport, 4hr flight then maybe a few hours indoors and straight to the gym......

    decided to hit a 3 day rotation this week so no rest day between legs and Pull/Push, due my schedule....

    hams were a little tight going into Pull yesterday and due to time couldnt do my warm up rehab work

    Lat Pull...Max 1x9, 1x9
    Rack Pull 6 plates a side, 1x10, 1x9
    MAG Grip high row/pull 117 1x9, 1x8
    One Arm Hammer Row (standing as its too small for my frame) 5 plates +25lb each side....1x10 1x9
    Facing DB Rear Delts 12kg 1x15, 1x12 1x12
    Single Arm Standing Hammer curl 12kg 1x15, 14kg 1x9
    Abs

    again not bad considering and just pre workouts, no DMAA and Eph.........

    will be shoulder focused push today, then rest day , then back to normal rotations.

    weight went down whilst in korea, due to more walking / activity and prob half my meals carb free (not purposefuly just with all the beef and veggies at the BBQ, we never asked for rice etc until the last day) - so no bad thing at all

    weight 118.8kg on waking, id imagine by the weekend ill be back up as normal food and routine settles in .

    will definitely get a room with kitchen for Tokyo as will be a 5 day trip, so makes it easier and there are a lot of very nice hotels with residence apartments in them - as i mostly dislike Hotel breakfasts unless they have beef or salmon, get bored with eggs after a few days.... looks like the Pro show there is shaping up - James H is going, An Nguyen who took 3rd in Korea will be there too. Looking forward to it - will have a few amateurs and 2 in the Bikini Pro show, a guy from HK is doing open too(but he is or should be 212, not sure why he is doing open) plus a friend doing the Mens Physique Pro - which always makes the shows way more interesting
     
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  7. noel

    noel Top Contributor

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    Push

    Smith Machine Shoulder Press...140lb each side 1x10, 142lb 1x8......i have written down that my max is 160lb....thats 3.5 plates a side....not sure (i wouldnt lie about it), just seems a way off
    Incline Smith Bench......140lb 1x8, 140lb es 1x8....happy with that
    Dip Machine 2 sets of 15 with Max stack
    Low Incline Fly 34kg DB 1x14.....aiming for 15 reps then will increase
    Lying Cuff raises 9.5 1x15, 1x15, 13.5 1x8....Very Happy, left arm tendonitis had limited my shoulder stuff so its good to be able to progress a bit again - think the rest helped)
    Rope Tricep 28 1x10, 31 1x12, 31 1x9
    DB preacher 22kg 1x9, 1x8
    Standing EZ curl 27.5lb es 1x12
    Abs x 3 sets

    very happy as some progress on main lifts, plus minimal forearm pain
    diet and everything back to normal, weight steady again at 118.8kg....

    using Gerber baby rice cereal instead of Cream of Rice as its cheaper and easier to make, can do it cold which saves time and agro , and is a nicer consistancy with some berries and a few scoops of whey.......
     
    Last edited: Oct 24, 2019
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  8. pooley1810

    pooley1810 Moderator

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    Did you do anything to help tendonitis mate
    I've had it in right elbow for a while now
    Its defo shoulder exercises that aggravate it, I can work round some, use lat raise machine instead of DBs for eg
    But difficult to avoid pressing
     
  9. Sjundea

    Sjundea Top Contributor

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    I swear by Strom's support max joint. Its keeping my RC issues and odd elbow flare ups at bay since using it.
    Isn't too pricey to at least try and I know you know the guy behind strom
     
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  10. noel

    noel Top Contributor

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    i rested it - for me it was the worst on lat raises of any kind. For pressing i bought some elbow wraps and on the left side wrapped the elbow down towards my wrist - and fucking tight and it helped a lot, the pressure helped alleviate the pain. i did use some TB500 - got a load of it....not sure if it helped but was using AM and PM,
    pressing i backed off for a few weeks, plus did some of my old boxing grip stuff, i think my hands getting used to that palm grip for pressing as stretching things and equally weakened the grip ...... Physio told me to use straps for everything now too - so im wrapped up like a prick with elbow and wrist wraps but, touch wood, its got better I dont think mine is helped by using keyboard and phone all day.....again rested due to recent trips has helped too

    supps wise im not sure as i take all the bits and bobs, i think its just overuse.. same as Mrs whos out right now with hip tendonitis (from all the bloody glute work she does)....she has rehab but our physio (whos top draw) said look you just HAVE to rest it some....
     
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  11. noel

    noel Top Contributor

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    what a game of rugby!

    great mood for gym

    Pull

    MTS Pulldown 70 1x11, 75 1x9 (new best)
    Facing bench DB row 55 1x11, 60 1x6 (new best)
    Chest Pad Hammer Row 103 1x12, 110 1x11 (new best)
    Hammer Strength Dorian Row Machine55 1x12, 60 1x9, 60 1x8 (new best)
    Rear Delt on Pec Dec.....63.5 1x15, 68 1x12, 1x11 9 (new best)
    Single Arm Machine Curl....4 sets
    Seated Calf 3 sets
    Abductor....3 sets....no pain so can build this back up now....no adductor though

    great session new bests everywhere - that 4 weeks into a cycle mood :-)

    little bit of puffyness on nips, Nolvadex in at 10mg per day for now, give it a week and see if i need to increase
    Adex staying at 0.5mg EOD for now.....

    fingers crossed one or two leg workouts away from being back to normal too
     
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  12. noel

    noel Top Contributor

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    another good session in the books,

    Push
    Seated Lat Raise 16kg 1x15, 18kg 1x11
    Hammer machine chest press 145lb each side 1x11, 135lb each side 1x12....
    Low Smith incline Press 140lb each side 1x9, 135lb each side 1x12
    High Incline DB Press 44kg 1x16
    Pec Dec RP set 110 1x12, x6 x3
    Single Arm Tricep (Cable) RP Set 12.5 1x12, 10, 6
    Single Arm DB Preach 22kg 1x10, 1x8
    Front Double Bicep Curl on Cables....10 1x15, 10 1x15
    Abs 3 sets
    Leg pres calf, swerved as was busy and out of time

    new bests across the board so will be moving things up next time round for sure....120.2kg on waking....
     
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  13. noel

    noel Top Contributor

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    Legs

    so first session where ive tried to push since adductor injury.... certainly no "shark" numbers but managed more than i expected so am happy.

    Laying Ham Curl....MAX....1x16, 1x14......this should be an 8-10 rep set but cant add anything more on
    Leg Press 11 plates a side 1x10, 11 plates + 10lb each side 1x8.....very good all time best is 13 so this is great progress as 6 plates a few weeks back was almost impossible..
    Squat...narrow - not ideal for me but i dont want to over do adductor - 3 plates a side...1x10, added extra 5lb and another 8.... again happy, good place to build
    Leg Extension...MAX 1x12, 1 x TDS
    One Leg Laying Ham Curl 37.5 1x10, 1x8 (new best)
    Calf press on Leg press machine 8 plates a side 1x10, 1x10, 1x9
    Back Extensions 25lb plate 3 x 12

    almost instant soreness but good.. decent enough weights, squatting narrower but pain free (just overload) and a few new bests on isolated movements....


    cheat meal came in - good pal just got the all clear on cancer scare (not clever at 36) so he was relieved - so dived out and got treated to a top drawer lunch
     
    Last edited: Oct 31, 2019
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  14. noel

    noel Top Contributor

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    Pull

    Wide Lat Pull 127 (max) 1x9, 1x8
    T Bar row (close grip with the landmine thingy)...6 plates 1x9, 6 +2.5lb 1x8
    Reverse Grip Pull Down 97 1x12, 107 1x11
    MAG (Medium size) cable row...MAX 1x10, 1x9
    High Cable Row...31 1x15, 31 1x15, 35 1x12
    Seated Hamer Curl 14kg 1x15, 1x12
    Abs 3 sets

    short and sweet....need to get a bigger attachment for the T Bar row - like the actual T Bar or the Harley style handlebar as getting it in front of shoulders as its just too narrow

    120.6kg this morning

    good weekend ahead, got to play proper online coach as got 2 on the Romania Pro show (1 Am and 1 Pro).so a 6hr time difference not ideal..then its a weekend of sports, 3rd place play off tonight ..... Gym, Terminator then Rugby WC final tomorrow.........then Sunday UFC then sis in laws birthday at posh Sushi place (which i love).....
     
    Last edited: Nov 1, 2019
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  15. noreason

    noreason Full Member

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    Noel why would you take Nolava? Wouldn’t upping the adex help with puffy nips?