Pob80's nabba south east and muscle mayhem prep - Page 2 - UK-Muscle Body Building Community

pob80 · 01-02-2008, 08:12 PM

I train down at hercules gym its a hard core basement style gym right next to the river.

pob80 · 04-02-2008, 04:31 PM

Today was chest and biceps my strength was down a bit from what it normaly is this is what I did

Chest

Incline barbell press - 1 x15 2x12 then 1 all out max intensity set which was 6 reps with a rest pause then another 2reps then a dropset where I got another 4 reps and another rest pause where I got 2 more reps.

Decline barbell press - 2 x 12 then 1 all out max intensity set which was 5 reps with a rest pause got another 2 reps then a dropset where I got another 5 and a rest pause for 2 more.

Upright hammer style press - 1 x 12 then 1 all out max intensity set of 7 reps then a dropset where I got 6 more followed by 3 negatives.

Pec deck flye - 1 x 12 then 1 all out max intensity set of 7 reps rest pause got 2 more reps a dropset where I got another 5 and rest pause for another 2 then several partials till I couldnt move the handles.

Biceps

Standing straight barbell curls - 1 x 15 2 x 12 then 1 all out set of 7 reps with a dropset for 2 more reps and 2 negatives.

Incline dumbell curls - 2 x 12 then 1 all out set of 7 reps with a dropset of 2 more reps.

1 arm machine preacher curls - 1 x 10 then 1 all out set of 6 reps drop set then 2 more reps.

Then concluded with 20 minutes on the treadmill at a fast walking pace.

My form on all exercises is slow and well controled squeezing the peak contraction and 3 - 4 seconds on the negative part of the rep. Im feeling quite good at the moment better then I thought I would and looking forward to filling out as well as dropping fat.

pob80 · 05-02-2008, 04:32 PM

I awoke today at 17 stone 6 with my chest and biceps hurting nicely. Today was the joy of legs well all out hams, light quads and all out calves this is what I did.

Hams

Lying leg curls - 1 x 15 2 x 12 then 1 all out set of 6 reps rest pause 2 reps dropset 5 reps rest pause 2 sets.

Stiff leg deadlifts - 1 set of 8 reps rest pause then a further 2.

1 leg standing curls - 1 x 12 then 1 all out set of 6 reps rest pause 2 reps drop set 5 reps then another rest pause with 2 reps.

Quads

Leg extensions - 1 x 15, 3 x12 not even close to failure

Front squats - 3 x 12

Calves

Standing calve raise - 1 x 15 2 x 12 then 1 all out set of 8 rest pause 2 dropset 6 reps then rest pause 2 more.

Toe press on 45 deg leg press - 2 x 12 1 all out set of 7 rest pause 3 reps dropset 5 reps rest pause 2 reps.

Then did some abs crunches 3 sets of 25 reverse crunches 3 sets of 25

My form on all exercises is slow and controled squeezing the peak contraction and controling the negative for 3 - 4 seconds. Im lucky im sitting on my ar5e at work now cause they are fatigued that much, max intensity quads will be on friday.

Marsbar · 05-02-2008, 07:20 PM

pob .. why quads twice?

pob80 · 05-02-2008, 08:37 PM

Quote:

Originally Posted by Marsbar

pob .. why quads twice?

Im top heavy and training my legs this way at the advice of some one they have responded like they never have before, its only 1 high intensity work out for quads the other is a light pump the same i do for hams to.

supercell · 06-02-2008, 08:32 AM

Best of luck big guy.

If you need a chat about anything I'll help where I can unless you have someone assisting you already.

You know my thoughts on carbs.

More in....... more cardio out

I am on 400g TD and 350 NTD and at just over 3 weeks out I have no intention of dropping them.

You have a big frame and the ability to carry a massive amount of muscle, more than I could ever dream of owning. So dont starve your body, give it what it needs.

See how you get on with your current plan, you can always tweak if necessary.

I'll be following this one with interest.

James

pob80 · 06-02-2008, 03:36 PM

Quote:

Originally Posted by supercell

Best of luck big guy.

If you need a chat about anything I'll help where I can unless you have someone assisting you already.

You know my thoughts on carbs.

More in....... more cardio out

I am on 400g TD and 350 NTD and at just over 3 weeks out I have no intention of dropping them.

You have a big frame and the ability to carry a massive amount of muscle, more than I could ever dream of owning. So dont starve your body, give it what it needs.

See how you get on with your current plan, you can always tweak if necessary.

I'll be following this one with interest.

James

Thanks James havnt really got any one assisting me just picking up information where I can along the way and put it to practice think I need all the assistance I can get lol its keeping the peanut butter in thats playing on my mind at the moment but see how things go. Wish I could come out to the arnold this year but other priorities at the moment in my life. Scott's going along to and few others from the uk so you'll have no shortage of support there mate.

pob80 · 06-02-2008, 03:41 PM

Today is wednesday and a day off from weight training I awoke and did my 40 minutes on an exercise bike which ended up being 50 minutes due to me playing madden on my xbox

today I have a day off from work aswell so will just spend it relaxing and spending time with my daughter that dosnt live with me and tonight may go into town to the cinema and have a cleanish cheat at nandos.

pob80 · 07-02-2008, 07:46 PM

I awoke this norning at 17 stone 2 feeling full and hard must be water I have dropped in the last couple of days, well at least I hope it is lol, jumped on exersise bike for 40 monutes. Today was light chest with shoulders and triceps and this is how it went:

Chest

Pec deck flye - 1 x 15, 2 x 12
Flat barbell press - 1 x 15, 2 x 12

Shoulders

Smith machine military press - 1 x 15, 2 x 12 then 1 all out set of 5 reps rest pause 1 rep dropset 3 reps rest pause 2 reps then I picked up a small straight bar and did 5 reps front raises rest pause 2 more reps.

Dumbell side raises - 2 x 12 then 1 all out set of 6 reps rest pause 2 more dropset 3 more rest pause 1 more rep.

1 arm cable side raises - 1 x 12 then 1 all out set of 7 reps rest pause 2 reps dropset 2 reps rest pause 1 rep.

Triceps

Press down warm up - 1 x 15, 1 x 12

Close grip bench - 2 x 12, 1 all out set of 6 reps rest pause 2 more dropset 3 reps then rest pause 1 rep.

45 deg skull crushers - 2 x 12 then 1 all out set of 5 reps when reach failure press in a close grip movement for another 4 reps enhancing the negative more.

Press down - 1 x 12 then 1 all out set of 7 reps dropset 3 reps then 2 force negatives.

Hit abs with 3 set of rope crunches of 25 reps and 3 sets of reverse crunches then off to do 20 minutes of cardio on the treadmill. I felt really good after my work out all most feels like I can feel myself growing and tightening up by the day, I feel the benefit of dieting on higher carbs mentally and physically hope my physique will show this on show day.

smithy26 · 07-02-2008, 09:36 PM

are u going to post any current pics of your progress mate

pob80 · 08-02-2008, 06:10 AM

Quote:

Originally Posted by smithy26

are u going to post any current pics of your progress mate

I planned on putting some up from week 10 and 1 showing me before I started prep but may get them up sooner.

pob80 · 11-02-2008, 12:54 PM

Ive had a busy weekend at work so havnt had chance to update so follows is my workout from friday the 8th:

Quads

Leg extensions - 2 x 12.

45 deg leg press - 1 x 15, 2 x 12 1 allout set of 8 reps with a rest pause of 2 reps dropset then 3 furter reps.

Hack squat - 2 x 12 then 1 all out set of 7 reps rest pause 2 reps then dropset with 4 further reps.

Leg extensions - 1 x 12 then 1 all out set of 8 reps rest pause 3 reps dropset with 4 more.

Hams

Lying leg curls - 1 x 15, 2 x 12.

Standing leg curls - 2 x 12.

Calves

Standing raises - 1 x 15, 2 x 12 then 1 all out set of 8 rest pause 2 reps dropset with 4 more reps.

45 deg toe press - 2 x 12 then 1 all out set of 8 rest pause 3 reps dropset 4 more.

I concluded this with 15 minutes on the treadmill

pob80 · 11-02-2008, 01:10 PM

My workout from saturday the 9th:

Back

Warm up lower back with 2 set of hyper extensions and stretching.

Palms up pullover machine - 1 x 15, 2 x 12 then 1 all out set 6 reps with rest pause and 2 more reps.

Palms up pulldowns - 2 x 12 then 1 all out set of 6 reps rest pause 2 reps dropset with 3 more reps.

Barbell bent over rows - 1 x 15, 1 x 12 then 1 all out set of 6 reps rest pause 2 reps.

1 arm hammer style machine rows - 1 x 10 then 1 all ou set of 6 rest pause 2 reps then dropset with 3 more reps.

Rear delts

Rear delt machine - 1 x 12 and 1 all out set of 7 reps rest pause 1 rep dropset 3 reps.

Traps

Hexagon bar shrugs - 2 x 12 then 1 all out set of 6 reps rest pause 2 reps drop set 3 reps.

Lower back

Hyper extensions - 2 x 12 then a tripple weighted dropset.

3 sets of crunches then 3 sets of hanging knee raises and concluded with 15 minutes on the treadmill.

pob80 · 11-02-2008, 01:19 PM

Ive dropped my early morning cardio slightly from 40 minutes to 30 minutes on days mon, weds, thurs, sat and sun and 20 minutes to 15 minutes after weight workout on weight training days. I may raise my cardio up again at 10 weeks out or maybe even 8 depending on how everything comes together. I have allso adjusted my meal plan which i will post later on when at home I have mainly upped my carbs on it. First thing in the morning Im weighing 17 stone dead leaner and fuller then I was this time last week and at 12 weeks out feeling great and no where near as hungry as I was in last prep allso leaner and fuller then i was 12 weeks out on my first prep think higher carbs are the way forward for dieting with my type of physique.

pob80 · 13-02-2008, 11:43 PM

Here is my changed diet I have been following

DIET

Meal 1
5 grams glutamine, 50 grams of matrix which is a blended protein cookies and cream is laaarvly
100 grams of oats dry weight with 1 table spoon of organic peanut butter

Meal 2
180 grams cooked weight of lean steak mince (made into burgers and grilled on george foreman grill)
75 grams dry weight brown basmati rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil

Meal 3
180 grams of chicken breast with organic peanut butter spread on
100 grams powdered oats from bulk powders

Meal 4
80 grams WMS
15-20 minutes later 10 grams glutamine 50 grams isolate whey be using nectar stawberry and kiwi flavour yum!

Meal 5
180 grams cooked weight of turkey breast
75 grams dry weight brown basmati rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil

Meal 6
5 grams glutamine 50 grams matrix blended protein
100 grams powdered oats from bulk powders
1 table spoon extra virgin olive oil

Meal 7
180 grams of coley or salmon fillet
100 grams mixed green beans and broccli
1 table spoon of extra virgin olive oil

Meal 8
2 - 3 hours in to my sleep I awake and have 5 grams glutamine, 25 grams of matrix blended protein with 1 table spoon of extra virgin olive oil then back to sleep.

This is for training days the only difference on non training days now no meal 4.

01-02-2008, 08:12 PM	#16 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep I train down at hercules gym its a hard core basement style gym right next to the river.

04-02-2008, 04:31 PM	#17 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep Today was chest and biceps my strength was down a bit from what it normaly is this is what I did Chest Incline barbell press - 1 x15 2x12 then 1 all out max intensity set which was 6 reps with a rest pause then another 2reps then a dropset where I got another 4 reps and another rest pause where I got 2 more reps. Decline barbell press - 2 x 12 then 1 all out max intensity set which was 5 reps with a rest pause got another 2 reps then a dropset where I got another 5 and a rest pause for 2 more. Upright hammer style press - 1 x 12 then 1 all out max intensity set of 7 reps then a dropset where I got 6 more followed by 3 negatives. Pec deck flye - 1 x 12 then 1 all out max intensity set of 7 reps rest pause got 2 more reps a dropset where I got another 5 and rest pause for another 2 then several partials till I couldnt move the handles. Biceps Standing straight barbell curls - 1 x 15 2 x 12 then 1 all out set of 7 reps with a dropset for 2 more reps and 2 negatives. Incline dumbell curls - 2 x 12 then 1 all out set of 7 reps with a dropset of 2 more reps. 1 arm machine preacher curls - 1 x 10 then 1 all out set of 6 reps drop set then 2 more reps. Then concluded with 20 minutes on the treadmill at a fast walking pace. My form on all exercises is slow and well controled squeezing the peak contraction and 3 - 4 seconds on the negative part of the rep. Im feeling quite good at the moment better then I thought I would and looking forward to filling out as well as dropping fat.

05-02-2008, 04:32 PM	#18 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep I awoke today at 17 stone 6 with my chest and biceps hurting nicely. Today was the joy of legs well all out hams, light quads and all out calves this is what I did. Hams Lying leg curls - 1 x 15 2 x 12 then 1 all out set of 6 reps rest pause 2 reps dropset 5 reps rest pause 2 sets. Stiff leg deadlifts - 1 set of 8 reps rest pause then a further 2. 1 leg standing curls - 1 x 12 then 1 all out set of 6 reps rest pause 2 reps drop set 5 reps then another rest pause with 2 reps. Quads Leg extensions - 1 x 15, 3 x12 not even close to failure Front squats - 3 x 12 Calves Standing calve raise - 1 x 15 2 x 12 then 1 all out set of 8 rest pause 2 dropset 6 reps then rest pause 2 more. Toe press on 45 deg leg press - 2 x 12 1 all out set of 7 rest pause 3 reps dropset 5 reps rest pause 2 reps. Then did some abs crunches 3 sets of 25 reverse crunches 3 sets of 25 My form on all exercises is slow and controled squeezing the peak contraction and controling the negative for 3 - 4 seconds. Im lucky im sitting on my ar5e at work now cause they are fatigued that much, max intensity quads will be on friday.

05-02-2008, 07:20 PM	#19 (permalink)
Marsbar Gym Addict Join Date: Jan 2007 Posts: 387	Re: Pob80's nabba south east and muscle mayhem prep pob .. why quads twice?

06-02-2008, 08:32 AM	#21 (permalink)
supercell Middleweights...You bloody sure? Join Date: Aug 2005 Location: Kent Posts: 1,330	Re: Pob80's nabba south east and muscle mayhem prep Best of luck big guy. If you need a chat about anything I'll help where I can unless you have someone assisting you already. You know my thoughts on carbs. More in....... more cardio out I am on 400g TD and 350 NTD and at just over 3 weeks out I have no intention of dropping them. You have a big frame and the ability to carry a massive amount of muscle, more than I could ever dream of owning. So dont starve your body, give it what it needs. See how you get on with your current plan, you can always tweak if necessary. I'll be following this one with interest. James __________________ James Llewellin - A proud member of Team M.P To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com

06-02-2008, 03:41 PM	#23 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep Today is wednesday and a day off from weight training I awoke and did my 40 minutes on an exercise bike which ended up being 50 minutes due to me playing madden on my xbox today I have a day off from work aswell so will just spend it relaxing and spending time with my daughter that dosnt live with me and tonight may go into town to the cinema and have a cleanish cheat at nandos.

07-02-2008, 07:46 PM	#24 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep I awoke this norning at 17 stone 2 feeling full and hard must be water I have dropped in the last couple of days, well at least I hope it is lol, jumped on exersise bike for 40 monutes. Today was light chest with shoulders and triceps and this is how it went: Chest Pec deck flye - 1 x 15, 2 x 12 Flat barbell press - 1 x 15, 2 x 12 Shoulders Smith machine military press - 1 x 15, 2 x 12 then 1 all out set of 5 reps rest pause 1 rep dropset 3 reps rest pause 2 reps then I picked up a small straight bar and did 5 reps front raises rest pause 2 more reps. Dumbell side raises - 2 x 12 then 1 all out set of 6 reps rest pause 2 more dropset 3 more rest pause 1 more rep. 1 arm cable side raises - 1 x 12 then 1 all out set of 7 reps rest pause 2 reps dropset 2 reps rest pause 1 rep. Triceps Press down warm up - 1 x 15, 1 x 12 Close grip bench - 2 x 12, 1 all out set of 6 reps rest pause 2 more dropset 3 reps then rest pause 1 rep. 45 deg skull crushers - 2 x 12 then 1 all out set of 5 reps when reach failure press in a close grip movement for another 4 reps enhancing the negative more. Press down - 1 x 12 then 1 all out set of 7 reps dropset 3 reps then 2 force negatives. Hit abs with 3 set of rope crunches of 25 reps and 3 sets of reverse crunches then off to do 20 minutes of cardio on the treadmill. I felt really good after my work out all most feels like I can feel myself growing and tightening up by the day, I feel the benefit of dieting on higher carbs mentally and physically hope my physique will show this on show day.

07-02-2008, 09:36 PM	#25 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: Pob80's nabba south east and muscle mayhem prep are u going to post any current pics of your progress mate __________________ 5ft 8 - 14 .3 stone d/l - 200kg b/p - 140kg squat - 140kg goals - 15.5 stone link to bulk journal To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2008, 12:54 PM	#27 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep Ive had a busy weekend at work so havnt had chance to update so follows is my workout from friday the 8th: Quads Leg extensions - 2 x 12. 45 deg leg press - 1 x 15, 2 x 12 1 allout set of 8 reps with a rest pause of 2 reps dropset then 3 furter reps. Hack squat - 2 x 12 then 1 all out set of 7 reps rest pause 2 reps then dropset with 4 further reps. Leg extensions - 1 x 12 then 1 all out set of 8 reps rest pause 3 reps dropset with 4 more. Hams Lying leg curls - 1 x 15, 2 x 12. Standing leg curls - 2 x 12. Calves Standing raises - 1 x 15, 2 x 12 then 1 all out set of 8 rest pause 2 reps dropset with 4 more reps. 45 deg toe press - 2 x 12 then 1 all out set of 8 rest pause 3 reps dropset 4 more. I concluded this with 15 minutes on the treadmill

11-02-2008, 01:10 PM	#28 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep My workout from saturday the 9th: Back Warm up lower back with 2 set of hyper extensions and stretching. Palms up pullover machine - 1 x 15, 2 x 12 then 1 all out set 6 reps with rest pause and 2 more reps. Palms up pulldowns - 2 x 12 then 1 all out set of 6 reps rest pause 2 reps dropset with 3 more reps. Barbell bent over rows - 1 x 15, 1 x 12 then 1 all out set of 6 reps rest pause 2 reps. 1 arm hammer style machine rows - 1 x 10 then 1 all ou set of 6 rest pause 2 reps then dropset with 3 more reps. Rear delts Rear delt machine - 1 x 12 and 1 all out set of 7 reps rest pause 1 rep dropset 3 reps. Traps Hexagon bar shrugs - 2 x 12 then 1 all out set of 6 reps rest pause 2 reps drop set 3 reps. Lower back Hyper extensions - 2 x 12 then a tripple weighted dropset. 3 sets of crunches then 3 sets of hanging knee raises and concluded with 15 minutes on the treadmill.

11-02-2008, 01:19 PM	#29 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep Ive dropped my early morning cardio slightly from 40 minutes to 30 minutes on days mon, weds, thurs, sat and sun and 20 minutes to 15 minutes after weight workout on weight training days. I may raise my cardio up again at 10 weeks out or maybe even 8 depending on how everything comes together. I have allso adjusted my meal plan which i will post later on when at home I have mainly upped my carbs on it. First thing in the morning Im weighing 17 stone dead leaner and fuller then I was this time last week and at 12 weeks out feeling great and no where near as hungry as I was in last prep allso leaner and fuller then i was 12 weeks out on my first prep think higher carbs are the way forward for dieting with my type of physique.

13-02-2008, 11:43 PM	#30 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 531	Re: Pob80's nabba south east and muscle mayhem prep Here is my changed diet I have been following DIET Meal 1 5 grams glutamine, 50 grams of matrix which is a blended protein cookies and cream is laaarvly 100 grams of oats dry weight with 1 table spoon of organic peanut butter Meal 2 180 grams cooked weight of lean steak mince (made into burgers and grilled on george foreman grill) 75 grams dry weight brown basmati rice 100 grams mixed green beans and broccoli 1 table spoon of extra virgin olive oil Meal 3 180 grams of chicken breast with organic peanut butter spread on 100 grams powdered oats from bulk powders Meal 4 80 grams WMS 15-20 minutes later 10 grams glutamine 50 grams isolate whey be using nectar stawberry and kiwi flavour yum! Meal 5 180 grams cooked weight of turkey breast 75 grams dry weight brown basmati rice 100 grams mixed green beans and broccoli 1 table spoon of extra virgin olive oil Meal 6 5 grams glutamine 50 grams matrix blended protein 100 grams powdered oats from bulk powders 1 table spoon extra virgin olive oil Meal 7 180 grams of coley or salmon fillet 100 grams mixed green beans and broccli 1 table spoon of extra virgin olive oil Meal 8 2 - 3 hours in to my sleep I awake and have 5 grams glutamine, 25 grams of matrix blended protein with 1 table spoon of extra virgin olive oil then back to sleep. This is for training days the only difference on non training days now no meal 4. Last edited by pob80; 14-02-2008 at 12:05 AM.