James Llewellin's 'Arnold Classic' preparation thread

[supercell]

Today is sunday 2nd December 2007

Weight today is 14st 2.5lbs.

After going to bed at about 10.30pm last night I have had a great night's sleep, the best in ages

I did very little last night except O.D on reality TV which was nice for a change. I watch very little TV due to rushing about so it was nice to cuddle up on the sofa and do sweet FA.

After my clients first thing I came home to find my copy of Mr Olympia 2007 sitting on the doormat (thanks Leisurelee). So after saying good morning to Nic and giving her a quick kiss, it was straight over to the DVD player to stick it on.
After around 30 mins I realised it was time to leave for Kim's 'Skyline Gym' in Catford, London as I was meeting Tom for a back workout.
Unfortunately Kim wasn't there as she was busy pampering her new 'kylie' body in a health farm over the weekend.

Tom (poor bastard) got held up on the M25 in a jam so it gave me a chance to sit down and chill for an hour (and throw a whey shake down my neck) and wait for him to arrive.

After getting changed it was time to hit back.

The exercises we did were as follows:-

1 Reverse lever pulldown 4x10-12
2 Dumbell rows 4x10-15
3 Straight arm pulldown 3x12-15
4 Narrow grip pulldown 3x12
5 Dumbell pullovers 2x15

As for the weights used we went quite heavy yesterday and after having some great training sessions over the last few weeks I wanted to continue in that vane.
Its great training with Tom. Firstly there is always that smouldering rivalry with one not wanting to be outdone by the other and secondly the fact that when we train there we ALWAYS have a good workout; something in the air Tom always says. I maintain that its that Kent weights are heavier than Bristol weights (but thats a matter of opinion):lift:

After the high lever rows and the dumbell rows we were already battered. My back felt really tight and pumped and I knew by the look on Tom's face, he felt the same
We went up to 70kgs dumbells on the rows and grinded out 12 reps on each arm.
With the narrow grip pulldowns we kept the weight fairly light but used Toms 'multi grip handles' (won at the Portsmouth show) to alter the angle of the hands and force the back into a different range of motion. What ever it did it was good.

The last exercise was really just a good stretch with a couple of sets of dumbell pullovers with 40kgs to stretch out the lats and work the serratus (and Toms abs, so we found out later!!!)

After the back workout Tom showed me another exercise for chest using the cables, but one that totally isolates the inner pecs. After getting to grips with the technique I found it amazing and got cramp after about 3 reps. Definately one I will be throwing in to finish them off in future...Thanks mate!!!

After that I stripped down and tried to throw a few poses but due to the pump it was hard. I showed Tom the areas I felt I needed to work on. It seems the more I have progressed the more critical I have become of my physique. I know I am hard on myself, but its the only way I know and the only way I can improve. Tom was very complimentary and I really appreciated his words of encouragement.

So after showering and Tom talking me through some of his well known phrases for Bristol girls (he definately has too much time on his hands to think these up) it was off for the customery Nandos a couple of doors down from the gym (how handy is that?).
The obligatory chicken and chips were ordered in vast quantities and it was time to reflect on the workout and talk more sh1t.

It was a great afternon and I want to thank Tom for travelling all that way to train, you are a star mate and I really appreciated it.
As I said to you I am finally enjoying my training and look forward to going 'balls out' each time i train and you helped maintain that record by pushing me to the max.:love:

So all in all a very successful day and very productive. I sit here today with my back on fire. Top to bottom, side to side it is completely fcuked....Just how it should be...Nice one Tom!!!:lift:

Have a great sunday.

J

[Robsta]

I never realised how much I would miss my training, and after reading that I feel so, so jealous. Especially the bit where the next day hurts like hell. Only 5 weeks to go.....
I always enjoy your posts James, they really are quality....:love:

[Tinytom]

Originally Posted by supercell

Today is sunday 2nd December 2007

Weight today is 14st 2.5lbs.

After going to bed at about 10.30pm last night I have had a great night's sleep, the best in ages

I did very little last night except O.D on reality TV which was nice for a change. I watch very little TV due to rushing about so it was nice to cuddle up on the sofa and do sweet FA.

After my clients first thing I came home to find my copy of Mr Olympia 2007 sitting on the doormat (thanks Leisurelee). So after saying good morning to Nic and giving her a quick kiss, it was straight over to the DVD player to stick it on.
After around 30 mins I realised it was time to leave for Kim's 'Skyline Gym' in Catford, London as I was meeting Tom for a back workout.
Unfortunately Kim wasn't there as she was busy pampering her new 'kylie' body in a health farm over the weekend.

Tom (poor bastard) got held up on the M25 in a jam so it gave me a chance to sit down and chill for an hour (and throw a whey shake down my neck) and wait for him to arrive.

After getting changed it was time to hit back.

The exercises we did were as follows:-

1 Reverse lever pulldown 4x10-12
2 Dumbell rows 4x10-15
3 Straight arm pulldown 3x12-15
4 Narrow grip pulldown 3x12
5 Dumbell pullovers 2x15

As for the weights used we went quite heavy yesterday and after having some great training sessions over the last few weeks I wanted to continue in that vane.
Its great training with Tom. Firstly there is always that smouldering rivalry with one not wanting to be outdone by the other and secondly the fact that when we train there we ALWAYS have a good workout; something in the air Tom always says. I maintain that its that Kent weights are heavier than Bristol weights (but thats a matter of opinion):lift:

After the high lever rows and the dumbell rows we were already battered. My back felt really tight and pumped and I knew by the look on Tom's face, he felt the same
We went up to 70kgs dumbells on the rows and grinded out 12 reps on each arm.
With the narrow grip pulldowns we kept the weight fairly light but used Toms 'multi grip handles' (won at the Portsmouth show) to alter the angle of the hands and force the back into a different range of motion. What ever it did it was good.

The last exercise was really just a good stretch with a couple of sets of dumbell pullovers with 40kgs to stretch out the lats and work the serratus (and Toms abs, so we found out later!!!)

After the back workout Tom showed me another exercise for chest using the cables, but one that totally isolates the inner pecs. After getting to grips with the technique I found it amazing and got cramp after about 3 reps. Definately one I will be throwing in to finish them off in future...Thanks mate!!!

After that I stripped down and tried to throw a few poses but due to the pump it was hard. I showed Tom the areas I felt I needed to work on. It seems the more I have progressed the more critical I have become of my physique. I know I am hard on myself, but its the only way I know and the only way I can improve. Tom was very complimentary and I really appreciated his words of encouragement.

So after showering and Tom talking me through some of his well known phrases for Bristol girls (he definately has too much time on his hands to think these up) it was off for the customery Nandos a couple of doors down from the gym (how handy is that?).
The obligatory chicken and chips were ordered in vast quantities and it was time to reflect on the workout and talk more sh1t.

It was a great afternon and I want to thank Tom for travelling all that way to train, you are a star mate and I really appreciated it.
As I said to you I am finally enjoying my training and look forward to going 'balls out' each time i train and you helped maintain that record by pushing me to the max.:love:

So all in all a very successful day and very productive. I sit here today with my back on fire. Top to bottom, side to side it is completely fcuked....Just how it should be...Nice one Tom!!!

Have a great sunday.

J

My back is fcuked. :boohoo:

James seeing you in what is your 'inbetyween' condition you really have nothing to worry about come proper prep time.

You really do look awesome and I felt

a)tiny
b)fat
c)white

stood next to you.

Like I told you I think you worry a bit to much about the chest area as the width and shape is there just a little bit more needed in the middle but that exercise I showed you yesterday should help with that lol.

I also cant beleive you can train that heavy while dieting. My excuse is that I trained back already on monday and I was a bit tired and obvioulsy Skyline is on the first floor so I felt a bit of vertigo etc.

so 4 hour drive 1 hour of back rapage 1 hour of eating and chatting sh*t and 3 hours drive back.

Good prodcutive day IMO.

Keep up the good work you freak of nature.

[supercell]

Thanks Tom, always a pleasure my fellow short but wide friend.

Today is Tuesday 4th December 2007

Weight this morning was 14st 2.5lbs

Not too much to report over the last day or so, other than that I had a great chest session yesterday and ate lots of good wholesome food.

I have also now changed my 2am meal to just 35g (30g protein) of MP's Total protein. I have lost the oats and the peanut butter.

The next 3-4 weeks (until the diet proper on the 27/12) should see me fill out a little whilst shedding more BF as I have upped the cardio. I have also cut my fats in half to around 60-70g a day and cut out the peanut butter. Fats now are just coming from a few egg yolks and mainly extra virgin olive oil.

My volume of training now has increased too, to 4 days a week, incorporating shoulders too (still no arms)

I am slowly but surely getting my body back into the pre contest way of thinking and due to the slow intro it has been painless. I have however been more hungry and as a result have upped the carbs to around the 350-400g mark in the last week or so. Total cals as posted a few days ago are still lower than the first phase of the 'off' season plan even tho carbs are higher, but i feel i am in a better place as far as fat burning goes.

My body today is aching and tomorrow will be a rest day for me. I am being very instinctive with my training now and as a result of the harder, heavier workouts, I am needing more recovery and rest ( as well as more carbs).

I have now been a week on just the M.P supplements and i am very impressed with how I am responding. My sleep has been SO much better over the last week, so much so that I am just waking once in the night to have my shake instead of the 3 x before. I put this down to the ZMA. A fantastic product IMO.

I am a much more relaxed BBer this year and even more relaxed going into this show than I was the British. I think having no expectations, but just to bring the best possible package, is the right way to think. I am also more relaxed about my prep and how my body will respond. In the early days i would beat myself up about having a cheat meal or having a few more carbs one day but now with the knowledge I have and the confidence Paul has given me with my nutrition, I know I will do what is necessary to make sure I am in the best condition I can be in come show day. Staying in reasonable shape over the last 6 weeks or so has meant my task is less stressful and easier. I know with a tight 6 week approach I will be where i need to be.
My glutes are still through and my triceps are still striated, ok not to the degree they were ( and my lower abs are a little smoother) but I am still well ahead of where i would normally be 12 weeks out.
The thing is not to become complacent but that isn't really an option for me, I am strong willed and always make sure i am ahead of where i should be; as I always say 'there is always that little bit more to come off once you think you are ready'

J

[ah24]

James - or Tom - what's this exercise that helps target the inner chest?

[Tinytom]

Originally Posted by ah24

James - or Tom - what's this exercise that helps target the inner chest?

Noooooooooo no telling its a secret.

Seriously though if I described it you would get it wrong. I'll try and get a clip done on my phone and load onto Umuscle.

[supercell]

Today is Sunday 9th December 2007.

Weight this morning was 14st 3lbs.

Feeling full again today and my legs are sore after a good quad and ham workout yesterday morning.

Today is a rest day and I will be taking tomorrow off as well as I feel battered and need a rest. The higher weights and intensity are really hitting the spot but also hitting me hard. I slept in today until 7.15am, the longest for over a year!!!

I now have around 11.5 weeks until the show (where is the time going) and the extra cardio is having a good effect on conditioning and I am slowly chipping away.

Wade came down on thursday to train and after a great back workout took a look and reckoned, as I do, around 6 weeks and I'll be ready. We have the xmas period before but I never normally go wild, just really xmas day and boxing day I will enjoy my roast dinners and then back on a stricter regime come the 27th.

I am hoping that Paul B will come down or I will go up to see him in the next 4 weeks so he can assess and see where I should go from here. Luckily I have a realistic grip where i should be and what I have to do between now and the show but a second opinion and pair of eyes is very important.

My lower back is also pumping up quite significantly when training legs. This always happens when my weight gets to a certain level and intracellular water levels increase.

So things are chugging along nicely at the moment and I am enjoying around 2-3 cheat meals a week at present but still slowly losing.

I took some pics today just after I got up so you can see where I am with 11.5 weeks to go.

[DB]

Legs have really filled out dude especially in that last pic... looking quality matey keep it up

[clarkey]

Looking awsome James..agree with DB legs have definetly filled out more.

[Nine Pack]

The hams are growing nicely & seem to have more depth in the side shots. This is a great position to start your prep from, even if you did put on a pound or two over xmas. See you soon buddy.

[BRIS]

Hi Mate,

I've been following your journal for a while and it's really inspiring stuff, you're making great progress.

Looking at your diet, can I ask how you eat your Oats, it is porridge made with water?

Keep up the good work.

[jjb1]

i know your not as lean but ill put money youve made improvements by those pics

freaky big as always, you may want wider doors soon ;-)

[Delhi]

Hi James,
Looking good (As usual).

Nuff said