Hi guys,
Some of you might have read my previous thread: http://www.uk-muscle.co.uk/competitive-journals/263473-adam-hayley-lead-upto-september.html?highlight=adam+hayley
I competed last September in the Inters U80's. Happy with improvements from my first ever show (Birmingham, Juniors).. and was happy with my condition from the front - however from the back I still had fat to lose.
Currently in my off-season working on weak bodyparts (chest, back thickness and abdominals).
Got a text from Will (Bad Alan) yesterday saying he's going to compete at the Kent show on August 20th - I should do it too.... So, I thought f**k it why not.
I'll use this log to track last 3 months of off-season and then leading into show prep for the Birmingham show.
Pics from last show:
** I'm in blue trunks **
Diet:
Have just done a mini 10 day diet to tidy things up and hopefully improve my insulin sensitivity before going back to increased calories.
Below is diet from yesterday going forward to add some size, will post any tweaks along the way:
Meal 1
3 Scoops Pro-Peptide
40g Almonds
Meal 2
500ml Liquid Egg Whites
Options Hot Choc Sachet
1tbsp Coconut Oil
70g Oats
Meal 3
250g Chicken (blended)
1 Scoop Cream of Rice
INTRA:
2 Scoops Glycofuse
20g EAA
PWO:
75g Whey
2 Scoops Cream of Rice or 100g Cereal (Lucky Charms)
Meal 4:
250g Rump Steak
300g White Potato
1tbsp Butter
Meal 5:
500g Total Greek Yoghurt (Full Fat)
Handful Blueberries
Vanilla Syrup
V v simple and easy to get down as appetite is crap.
Supplements:
Health:
- Curcumin x2 Daily
- Vit K2 x2 Daily
- Red Yeast Rice x2 Daily
- Vit D3 5000iu Daily
Performance:
Glycofuse + EAA's as mentioned above
Training:
Monday - Legs
Tuesday - Chest & Shoulders
Wednesday - REST
Thursday - Back
Friday - Chest & Shoulders
Saturday - REST
Sunday - ArmsI'll be adding an extra back day soon, taking me up to 6 days per week..
Yesterdays session as an example:
Hamstring Curls, 4 x 8 (Final set, 2 drop sets + 25 partials)
Banded Leg Press, 4 x 8(Explosive)
Squats, 4 x 8(3sec descent)
Leg Press, 1 x 50
DB Romanian Deadlifts, 4 x 12
Some of you might have read my previous thread: http://www.uk-muscle.co.uk/competitive-journals/263473-adam-hayley-lead-upto-september.html?highlight=adam+hayley
I competed last September in the Inters U80's. Happy with improvements from my first ever show (Birmingham, Juniors).. and was happy with my condition from the front - however from the back I still had fat to lose.
Currently in my off-season working on weak bodyparts (chest, back thickness and abdominals).
Got a text from Will (Bad Alan) yesterday saying he's going to compete at the Kent show on August 20th - I should do it too.... So, I thought f**k it why not.
I'll use this log to track last 3 months of off-season and then leading into show prep for the Birmingham show.
Pics from last show:
** I'm in blue trunks **
Diet:
Have just done a mini 10 day diet to tidy things up and hopefully improve my insulin sensitivity before going back to increased calories.
Below is diet from yesterday going forward to add some size, will post any tweaks along the way:
Meal 1
3 Scoops Pro-Peptide
40g Almonds
Meal 2
500ml Liquid Egg Whites
Options Hot Choc Sachet
1tbsp Coconut Oil
70g Oats
Meal 3
250g Chicken (blended)
1 Scoop Cream of Rice
INTRA:
2 Scoops Glycofuse
20g EAA
PWO:
75g Whey
2 Scoops Cream of Rice or 100g Cereal (Lucky Charms)
Meal 4:
250g Rump Steak
300g White Potato
1tbsp Butter
Meal 5:
500g Total Greek Yoghurt (Full Fat)
Handful Blueberries
Vanilla Syrup
V v simple and easy to get down as appetite is crap.
Supplements:
Health:
- Curcumin x2 Daily
- Vit K2 x2 Daily
- Red Yeast Rice x2 Daily
- Vit D3 5000iu Daily
Performance:
Glycofuse + EAA's as mentioned above
Training:
Monday - Legs
Tuesday - Chest & Shoulders
Wednesday - REST
Thursday - Back
Friday - Chest & Shoulders
Saturday - REST
Sunday - ArmsI'll be adding an extra back day soon, taking me up to 6 days per week..
Yesterdays session as an example:
Hamstring Curls, 4 x 8 (Final set, 2 drop sets + 25 partials)
Banded Leg Press, 4 x 8(Explosive)
Squats, 4 x 8(3sec descent)
Leg Press, 1 x 50
DB Romanian Deadlifts, 4 x 12