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Newbie Trainer
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73 Posts
Discussion Starter · #1 ·
Well wot can I say, after being in the gym for the last 4 1/2 yrs I have finally decided to pick up my game and look into competing at the UKBFF HERCULES 2011 British qualifier. I will be updating daily on my training and weekly on my diet. Currently I train at complete health and fitness in Braintree/Essex. This is a good gym with a reasonable free weights section. My diet and training is being assisted by Scott Horton from Hercules gym in colchester. I currently meet with him on average twice a month to look at my progress. At the moment I am going thru a bulking phase, really looking to pack on some good muscle size and not slip into the trap of going to heavy and concentrating on my reps versus might.Well here goes the first workout journal hope u enjoy reading.

Wed 26/01/11 Back workout and Abs,

Pre workout nutrition

large mug of black coffee strong

1 x aspirin

Back

2 x warm up sets of dead lifts

4 x working sets of dead lifts

4 x wide grip front lat pull downs

4 x wide grip rear lat pull downs

4 x sets seated rows

4 x sets hyper back extensions

3 x sets bent over dumbell rows

fst 7 straight arm lat push downs absolutely fired in my lats now.

Abs

4 x sets of hanging leg raises

4 x sets of weighted cable crunches

Post workout nutrition

50g protein 50g quick release carbs

1 scoop of universal nutrition BCAA
 

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Newbie Trainer
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73 Posts
Discussion Starter · #3 ·
thks Galtonator will keep my log upto date for eberyone to view, should hopefully be adding pics soon aswell.
 

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Chasing The Dream
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4,870 Posts
Wow Jay, you're thinking of competing this year. Good luck for it, should be there to cheer you on. What sort of help has Scott given you, nutrition, training or both? What sort of calories are you aiming for during your bulk and how many grams of protein are you aiming for?
 

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The Norwich Personal Trainer
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12,416 Posts
hey bud, i have a few back problems so my first thought is do you really need hyperextensions in there after deads?
 

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Newbie Trainer
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73 Posts
Discussion Starter · #6 ·
Hi Cal I only do body weight hyper extensions. I like todo these to tighten my lower back muscles and tie it all in. 4 sets is more than enough.
 

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Newbie Trainer
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73 Posts
Discussion Starter · #7 ·
Yann I know it was only last year we went to watch this comp, Scott is great diet advice and supps. Carbs are around 200 grams and 350 gms protein lots of veg and quick carbs, sweet potatoes, wholewheat pasta, rice. It's nice eating cheese and nuts. But come end of may that is all changing to dieting.
 

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Chasing The Dream
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4,870 Posts
Do you have an idea Jay at what weight class you will be aiming for or is there a first timers category?
 

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Illuminatti
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2,393 Posts
beefy_jay said:
Yann I know it was only last year we went to watch this comp, Scott is great diet advice and supps. Carbs are around 200 grams and 350 gms protein lots of veg and quick carbs, sweet potatoes, wholewheat pasta, rice. It's nice eating cheese and nuts. But come end of may that is all changing to dieting.
200 grams of carbs is that enough??????

I think the average man should be on 250 I think!!
 

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Newbie Trainer
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73 Posts
Discussion Starter · #11 ·
yAnn prob looking at 90kg wgt class, franki I am not just a mere man lol I am a machine lol a well oiled one
 

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Newbie Trainer
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73 Posts
Discussion Starter · #12 ·
Each to their own London, you could poss go on the mcdonalds diet lol look at the state ofthat geezer after a short period on it :)
 

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Newbie Trainer
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73 Posts
Discussion Starter · #14 ·
Diet at the moment,

upon waking whey protein shake

meal 1 50g oats & milk banana and animal pak

meal 2 turkey steak rice steam veg

meal 3 tuna jacket pot and salad

meal 4 turkey steak rice steam veg

meal 5 turkey steak salad no carbs

bed time casein shake
 

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Newbie Trainer
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73 Posts
Discussion Starter · #16 ·
Chest workout

2 x warm up sets flat bench press

3 x working sets flat

1 x drop set flat

4 x dumbbell incline press

tri set

incline machine press

pec dec flyes

straight machine press

fst 7 cable flyes
 

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Chasing The Dream
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4,870 Posts
beefy_jay said:
Diet at the moment,

upon waking whey protein shake

meal 1 50g oats & milk banana and animal pak

meal 2 turkey steak rice steam veg

meal 3 tuna jacket pot and salad

meal 4 turkey steak rice steam veg

meal 5 turkey steak salad no carbs

bed time casein shake
What about PWO?
 

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Newbie Trainer
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73 Posts
Discussion Starter · #19 ·
I love turkey such a clean high source of protein, like to use low sodium seasoning to give some flavour. Cooked on the good old George foreman.

Yann pwo I like to have atleast 50g of protein and 50g quick release carbs.
 

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Newbie Trainer
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73 Posts
Discussion Starter · #20 ·
Bi's and tri's

all exercises super setted

4 sets per exercise

skull crushers ez bar

ez curls

narrow grip press

dumbbell curls

dips body weight

preacher machine curls

dumbbell tricep extensions

dumbbell seated curls

fst 7 tricep rope push down

fst 7 barbell curls

calves

4 sets seated calf raises

4 sets standing calf raises

4 sets front calf raises

abs

weighted rope crunches

hanging leg raises

absolutely exhausted after today need my two days rest phew
 
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