Mal - Con's 2016 Challenge.

Discussion in 'Con's 2016 Challenge: Sponsored by Protein Dynamix' started by mal, Jan 28, 2016.

  1. mal

    mal Top Contributor

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    16.5 starting weight.
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    Con's 2016 Challenge has kindly been sponsored by Protein Dynamix who are giving away prizes to the top 3. Please show your support by visiting their website.

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    Last edited by a moderator: Mar 20, 2016
    #1
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  2. RS

    RS THE ALMIGHTY Moderator

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    Looking pretty decent there mate - what do you hope to achieve, or are you just going to go through the year and see where it takes you?
     
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  3. RS

    RS THE ALMIGHTY Moderator

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    PS what the fuck is that socket doing so high on the wall FFS
     
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  4. smurphy

    smurphy Top Contributor

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    Looking good mal, good luck with the challenge
     
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  5. mal

    mal Top Contributor

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    handy socket that,recharging batteries etc:laugh: I don't think il achieve much tbh gains are so minute now
    I think il just try and maintain what ive got but try and get more leaner this summer than I did last year..
    theres a bit more to come in the legs though there still a bit lagging...
    the use of lighting and mirrors will improve over the year as well to give me an edge haha.
     
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  6. mal

    mal Top Contributor

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    2 week update lol 15.13st...feel good n full weight has dropped a few pounds as ive cleaned
    the diet up a bit...smallbit.
    diet mainly haddock mackerel chicken and ham ,basmati rice or salad potatoes eggs various veg,oats
    shredded wheat or Weetabix for extra carbs n cals. Will eat beef twice a week in some sort of dish and
    that's basicly all I eat ever tbh...
    trainings been chest..dumbbell incline press,hammer incline,smith incline and finish off with high cable covers
    or machine fly for a goo stretch.
    Back..mix of chins pullover machine ,close grip hammer pulldown,tbar row,streight arm pulldowns.
    delts tri set of front press front plate raises and upright rows,no rest between exercises..
    finish off with lat raise machine 4 sets high reps..

    Legs hack squats super setted with leg raise...fvcking brutal hard 2 sec squeeze on the extention..
    tris...sculls 4 sets, pushdowns various..dbell extensions...bi's either straight bar curl or preacher
    all mixture of heavy and high rep ranges..thrown in some bench this week too up to 140 for acouple
    of sets keep up some strength...plenty of band work stretching and rear delts,calfs every session 5-6
    sets with 4 sets of leg raises....20 mins treadmill every sesh...
    Gear.. 2 mil of test atm was taking some tbol and the odd oxy pre workout for the last 3 weeks..
    im on a low dose of Cialis ed im sure it adds to the pump in the gym lol...

    came across an old photo posted up by a guy who competed and won the overall ,and noticed I was
    standing behind him lol pity it wernt a bit sharper!!

    11902376_1072292292783578_2663836414224736225_n (640x480).jpg
     
    Last edited: Feb 13, 2016
    #6
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  7. Con

    Con Moderator

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    You didn't win that contest but you were not about to leave with out a prize!
    I bet that girl tasted better than the overall ;)
     
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  8. mal

    mal Top Contributor

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    happy days them haha,my misses was in there taking snaps too! im glad he won overall tbh he was a monster
    and went on to do very well I was told in the brits n uni..
     
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  9. CS86

    CS86 Top Contributor

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    Alreet Mal didn't notice you had a journal up til now, good stuff!

    How many times a week do you train?
    How come you only eat beef twice a week, is it due to cost? I only eat beef once or twice a week myself for that reason. If lean cuts were more affordable I'd eat it every day! Only time I eat a steak these days is a treat in a restaurant.
     
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  10. mal

    mal Top Contributor

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    alright mate ,train ed atm weekends off for the last 8 weeks that will change though when work gets
    busy,but will always train 4 days and nip in on a weekend if I miss something,I just have a good variety of
    good food,i enjoy cooking anyway and like too serve up something different ed for dinner no other reason tbh..
    went through a phase with turkey mince that's nice in a lasagne or curry! But really into fish atm,specially
    cod or haddock fried in butter....grub is expensive though so get loads of whey in lol...
    I get a whole salmon sometimes from morrisons when on offer....eat tin stuff too...sardines anchovies etc..
    But tomorrow I know il go to tescos and buy a pack of 12 cherry scones and scoff the lot and a steak slice...
    cant resist.
     
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  11. rick89

    rick89 Full Member

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    dont post much o here of follow logs ,,,,,but

    always liked your old school style and awesome physique mal

    IN
     
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  12. mal

    mal Top Contributor

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    cheers rick mate..hows things mate you've packed on a lot more size,you still doing powerlifting/strongman stuff?
    how you coping with the weather and work its been a nightmare down here lol
     
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  13. AMW83

    AMW83 Top Contributor

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    Hopefully you can keep the log updated regular and training goes well.
    Could be the dark horse for this challenge.
     
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  14. mal

    mal Top Contributor

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    dark horse I like that! il post up dates every few weeks and photos every 2 months or so,alot easier to track
    any progress made..cheers.
     
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  15. mal

    mal Top Contributor

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    update.....training has to change a bit now coz a work managed to get there this afternoon
    so chest workout was all incline..
    incline bench 4 sets 100kg for 8-10 havnt done this exercise for years so feels horrible and
    awkward for now.
    hammer incline 4 sets 3 plates,all reps are half reps to the top this smashes the muscle hard
    at the top of the chest keeping tension on hard.
    machine fly partial reps and squeeze then one full rep for a stretch highish reps.
    high cable crossovers gripping the cable with palms facing down,4 sets to
    failure....
    tris just simple pushdowns sets of 20 just going for a pump as I trained tris on fri..
    light dbell sculls and over head cables all high rep....crazy pump seeing ide eaten
    hardly any food tbh just eggs this morn some bananas before I hit the gym,
    just made up a heavy whey shake to drink post.....1 oxy pre helped with the
    workout and filled me up lol...
    so grub today so far..
    eggs , bananas ,whey,nuts,oily fish rice n peas for dinner,will have some cold meat
    later and maybe more whey? this will be typical for the next few weeks...
    and lots of strong coffee to keep me going! fvck that's a crap days food lmfao.
     
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