Wogi's 2009 comp log

wogihao

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

wogihao

Just to show i have a sence of humour,

Just found a cd of old pictures lol realy old...

Im 19/20 in this pic, I had given up training with the weights for a few years regulary I had just been training for my martial arts stuff from when i was 17.

I used to do about 1 session a week on the multi gym you can see in the background.

Ahh... memories.

As you can see chest was still a huge issue even then lol.

Im trying to find the pics of when i was 17, but I will have to scan them.

wogihao

Figured i would put some actual training down..

Ok AM:

bradford press:

1 x 20 @ bar
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 65kg
1 x 8 @ 60kg
1 x 9 @ 50kg
1 x 10 @ 40kg
1 x 10 @ 30kg

side lateral rases:

4 x 10 @ 10kg

PM:

Barbell curl:

1 x 10 @ bar
1 x 10 @ 50kg

Barbell cheat curl:

1 x 10 @ 60kg
1 x 5 @ 70kg
3 x 3 @ 80kg

BigAndyJ

Have you done any comps before?

What's a Bradford press?

wogihao

Nah no comps before,

A bradford press is where you do a push press then you drop it behind your neck and do a behind the neck press/ thats one rep.

scottswald

that's a hell of a differance between the pics mate

Tall

You trying GVT for your shoulders Wogi...?

wogihao

No its just a light day for shoulders, so I keep the reps fairly high and then do a drop set at the end. I will do a heavy day probably Friday morning with just behind the neck press. Then the reps will be much lower, probably finishing with a set of tripples.

BigAndyJ

GVT? What's that?

wogihao

Hello my friend, Yes theres a bit of a diffrence but it was over 6 years ago now. So in a way im glad its like this.

In all honesty I think the time I did doing the martial arts stuff was a bit of a waste of time - Every day I wonder if I had just stuck with the weight lifitng what I could have done by now.

Of-course these early picture are Pre-cell tech - that will explain some of the diffrence.

I have other pictures but I need to scan them first as there proper old lol from when im 15/16.