Tom Blackman Show Prep for UKBFF British Finals 2007

TinyTom

This thread has been on UKM for a few weeks but I thought it would be good info for the members here as well.

Some background info

I have been dieting for 5 weeks now (this is my 5 week) Currently I am 9 weeks out from the show.

Diet is as the pic below. Mondays are a bit different from the rest of the week due to an extra 90 minutes of work I have to do at the steroid drop in at BDP.

Meds used currently are

Weekly
400mg ROHM NPP
300mg ROHM Tren Hex
750mg Omnadren

Daily
4iu GH am pre cardio and pre pm WO
25mcg T3

I'll be updating daily with some pics and stuff but you can catch up using the link.

Attached Images

diet diary UKM.jpg (46.1 KB, 22 views)

TinyTom

Yesterday I trained Hamstrings and Calfs

Diet wise my day went like this

6.15 - 4iu GH, 5g IA BCAA, 2g IA HMB, 2 Lipo6X capsules

8.30 - Oats and Whey as Monday

11.30 - 250g Chicken, 50g Brown Basmati Rice, 10g EPA

2.00 - Same as 11.30

4.00 - 48g Whey, 30g Cashews

5.15 - 4iu GH, 2g HMB, 2 Lipo6x

5.45 - Train

7.30 - 40g Vitargo, 72g Whey

10.00 - 400ml MyProtein LEW, 2 slices oatmeal toast

10.30 - IA Secreta GH, 2g IA HMB

-------------------------------------

Training went like this

warm up - 2 sets leg curls

giant set x 4 - RDL, Leg curl, RDL, Leg Curl

Tri set x 4 - Reverse leg curl, Duck Press, DB SLDL

Seated calf/standing calf superset x 4

single leg DB calf raise, Toe Press, Seated Calf Tri set x 4

TBH I felt a little tired yesterday and I dont really think that I put 100% into the workout. I think maybe I need a rest today to recover mentally. I normally do Abs on Wednesday but I will decide later if I will go or not.

I dont think the late night on Monday really helped at all and I will make a promise to myself to be in bed by 10.30 each night.

I also will be getting a fan for my room as my flat is like a greenhouse at the moment and this is making sleep a problem.

Tall

Hi Tom - whats an RDL?

LeeB

romanian deadlift?

Tall

My first guess was a Reverse Deadlift (aka A Barbell Hack Squat) ...

TinyTom

Romanian Dead Lift. I like this exercise as a starter over stiff leg deads as SLDL are a bit too focussed to do unless you are sufficiently warmed up.

I stretch my Hams out loads while I train otherwise I tend to have spaz fits in the changing room while getting changed afterwards.

Tall

Damn... Beaten by LeeB...

Whats a Duck Press Tom...?

TinyTom

Duck press is a fancy word for high and wide leg press,

You have to be careful on form cos you are tempted to use the quads to press.

I bring the sled down slowly and then concentrate on extending my hams not contracting my quads.

Very hard to get right and I only really feel the movement about 70% of teh time but its improving.

Tall

aha! Sounds too complicated for me lol!

Do you prefer them over GMs and SLDLs?

TinyTom

I do SLDLs as well for a different angle.

I do GMs sometimes but TBH the way the bar has to sit on me doesnt really agree. You can do a different good morning style exercise on the low cable row which is quite hard.