Almost A Bodybuilder

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

  1. noel

    noel Moderator

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    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...
     
  2. huntingground

    huntingground King Kenny Competitor

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    Perfect first comp for @round 2

    What is the date?
     
  3. noel

    noel Moderator

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    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...
     
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  4. noel

    noel Moderator

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    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)....
     
    Last edited: Dec 10, 2019
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  5. noel

    noel Moderator

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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 :-)
     
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  6. flash

    flash Top Contributor

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    Rack dead’s could of been hazardous mate
     
  7. noel

    noel Moderator

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    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)
     
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  8. noel

    noel Moderator

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    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
     
    Last edited: Jan 3, 2020
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  9. noreason

    noreason Full Member

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    what do the calories and macros add up to on that diet bud?
     
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  10. Simon90

    Simon90 Full Member

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    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
     
  11. noel

    noel Moderator

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    About 5k 600 carbs 400 pro 90 fat or there about. Rest day is 300 carbs less than training day so c300 total
     
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  12. noreason

    noreason Full Member

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    What is the reason for eating less carbs on non training days? Would be because they are not needed as much?
     
  13. noel

    noel Moderator

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    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
     
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  14. noel

    noel Moderator

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    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
     
  15. noel

    noel Moderator

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    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
     
    Last edited: Jan 7, 2020
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