Right I figured as I am set on competeing in 2009 in the Fatherland I best crack on and do a log.
I have been bodybuilding since the autum 2007 - previous to that I trained for strongman (for about 3 years) but I decided to give the old small pants and oil a go.
Previous to that when i was 13 i did weight training in my garden for 4 years but i gave up to do tae kwon do/karate of all things. and didnt go back to training till later.
This is me a few days ago unpumped and un-oiled.
Arms are in a shocking state its rare for me to do a unpumped video/picture.
But I think its best to show progress.
As a comparison i will do another one tonight after my training.
I have reduced the amount of bloat and water in my system so i think on the whole it was a good trade off and I still have 6 weeks of bulking to get through. today i am 93kg. (first thing)
This was me last week:
I cant find the one in my avi at the mo but its at the same time as the others.
I apoligise in advance for the silly faces - I am not a polished poser.
I have some from before I will get some next week as I have to shave my gorilla bod again. (for some reasion my leg hair grows back the quickest lol).
I have some from a the other week I will try and find them. My legs are I think my weak point. especialy hamstrings (thus there is no pic lol).
This is a picture of my legs 6 days ago.
ImageShack - Hosting :: img5628df1.jpg
I am wondering what class to enter, there are a number of comptitions that I would like to do during that year, It depends on my condition what class I enter.
In the DBFV, you have somthing called classic bodybuilding, its where they judge you acording to a clasical standard. However the weight requirement is very strict you cannot be more than your height in cm - 100 in kg. so for me thats
174cm - 100 = 74kg + 2kg MAX.
because I am in the +170cm cat.
Now as you can see the standard for that class is going to be unreal, anything short of 4% bf is just not going to place.
I have some other choices, i could do the standard show and I would compete in probably the class 2 or class 3 depending on how much mass I put on this year.
There are 4 weight classes in the regular comps for the men.
A) Youth
Class I up to 70 kg
Class II over 70 kg
b) Juniors
Class I up to 75 kg
Class II over 75 kg
C) Men
Class I up to 70 kg
Class II to 80 kg
Class III to 90 kg
Class IV over 90 kg
D) Seniors
Class I up to 80 kg
Class II over 80 kg
Class over 50 years
I have to joint the UKFBB then I can compete in any non national level event in the IFBB afiliated org.
So for instance I couldnt compete in the German nationals but I could do any other comp I liked.
Diet is a bit free form.
My wife does all my meals, so everythings home made.
AM:
6:30 i wake up
have a coffee
6:45 leave for work
6:50 arive at work
I then have two hours where i sit and drink my protien shake
Protien shake:
4-6 raw eggs (however recently wife has cut it down to 2 as i was getting to flabby).
8 scoops of protien powder (whey) plain.
1/2 pint of milk
100g of corn flour
2 bananas
1 apple
10g of bcaa
grape fruit juce or crambery juce
and 2 tablespoon of olive oil
1 multi vitamin and 1 multi mineral
my pro peptide
that makes about 2 pints of glupe - I take 1 pint with me in the morning and the second pint goes in the fridge for later.
so when i get back from the pool i have drunk about 2 pints of water from the fountain. plus the pint of glupe.
I then get back about 9:00
I have breakfast that will usualy be a meat product (sometimes polish sausages, others will be lean mince beef, turkey mince, chicken breast, turkey breast.) it all depends on whats cooking plus 2 boiled eggs, bake beans, pasta, cottage cheese.
I will then have a glass of water and probably a cup of coffee or possibly a warm ribena.
9:25 generaly around this time i have a nap
11:00 wake up go training for about 30-45mins
12:20 i get back have another meal
this is generaly left overs from breakfast and is a slighty smaller meal.
1:30 - 2:00 i have a small snack (marmite/pate/lemon bread toast) with a pint of milk
2:30 i will have a half pint of coke
3:00 I will have some pasta and cheese, also ususaly brotwerst or some cold ham/chicken/turkey with cottage cheese.
at this point i have either a warm ribena or a coffee.
4:00 have a drink of water (1 pint)
4:30-5:00 I have another meal much like the previous one. (but sometimes i like rice instead)
6:30 I have a pre workout drink of coffee or coke depending on my feeling.
7:15-7:30 i go training for about a hour - 1 and a half hour.
8:45-9:30 come back have a big meal of beef burger or a curry with rice/potato or pasta and cheese. there will be cottage cheese there.
have a drink of hot ribena or coffee
10:30 I drink my last pint of gloop + a drink of water
And thats it basicly.
My routine is fairly complicated, I try train each bodypart 2x a week. I do a AM/PM split and do between 5-6 days depending on my feeling (sometimes i take a extra rest day.)
Some times when I have a problem body part I will train it more often or with more focus than some other parts that are doing well relatively.
I tend to train a fair bit of volume some days doing as many as 20-30 work sets per body part but then on another session I may do more low volume work and do only 5 work sets - depending on my feeling and the exersises.
I do a combination of free weights and machines, there again depending on my feeling on that day and what i did previously. I dont like to do the same exersise in the same way from week to week.
So for example thursday I did tricep and chest
between every set i stretch and do iso-tension and poseing to get blood into muscle.
I did chest in the AM
Barbell flat bench press 7 work sets prymiding up to 6 reps on the final set
Barbell incline bench press 7 work sets up to 8 on the final
flys with dumbells 3 sets of 15
sometimes if i do chest in the PM i will do smith machine bench instead, somtimes declines, sometimes dumbells othertimes machine bench press.
PM i did triceps
Overhead cable tricep extentions 5 work sets of 10 reps
hammer curls 4 sets working up to a final set of 5
close grip pullups 5 sets of as many as i could manage
did a bit of bicep shinanagins
Concentration curls 2 sets of 15
But other times I will swap over head extentions for skull crushers any of them can be swaped for close grip bench with various bars ect..
When I do things like incline, decline bench I always vary the height of the incline or decline diffrently to what it was the last time i did it.
Sorry if its a bit confused but its what I do lol