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Boards => Journals => Topic started by: felix on March 01, 2011, 09:05:23 PM



Title: Felix,s Journal
Post by: felix on March 01, 2011, 09:05:23 PM
I have been reading all the journals on here for a while now and I find them very interesting. I have decided to start one of my own I will try to keep it updated allow I am sure it will not be as interesting as some of the journals on here anyway here goes.
I am planning to compete with both the BNBF and NPA this year I may do Lee,s show as well my current weight is 75kg which is a liittle lighter than I was at my first show last year so if I lose 2kg I will be in pretty good contest shape if I lose 3 or 4kg I will be in my best condition here is my current diet I will keep this more or less the same up till the shows with more calories added one day a week.

MEAL 1
4 WEETIBIXS 30G WHEY 1/2 PINT SS MILK 1 LARGE BANANA 10ML UDO,S OIL
44.5g PRO, 98g CARBS, 17.5g FAT

MEAL 2
75G OATS 30G WHEY MIXED WITH WATER 1 APPLE
32g PRO, 58g CARBS, 7g FAT

MEAL 3
30G WHEY MIXED WITH WATER 1 LARGE BANANA
24g PRO, 33g CARBS 1g FAT

MEAL 4
3 SRAMMBLED FULL EGGS 2 SLICES MULTIGRAINE WHOLEMEAL BREAD 1/2 PINT SS MILK
37.5g PRO, 46g CARBS, 25g FAT

MEAL 5
1 TIN TUNA 2 SLICES MULTIGRAINE WHOLEMEAL BREAD 1/2 PINT SS MILK 10ML UDOS OIL
52.5g PRO, 46g CARBS, 17g FAT

 A LITTLE LOW LOW SPREAD ON BREAD
15g FAT

TOTAL
190.5g PRO, 280g CARBS, 82.5g FAT,

 TOTAL  2624.5 CALORIES

SUPPLEMENTS
WHEY
UDO, OIL
VITIMIN C
MAGNESIUM
ZINC
MULTI VITIMIN AND MINERAL


Title: Re: Felix,s Journal
Post by: Damo NY on March 01, 2011, 09:12:27 PM
Hey Felix,

Glad you've started a journal as well. Will be following your progress mate.

I wish I was 8 pounds away from contest condition!


Title: Re: Felix,s Journal
Post by: felix on March 01, 2011, 09:35:31 PM
At the minute I am training 3 days a week my plan is to try and maintain the weights I am lifting during my diet allow I am hopeing my deadlift will keep increasing as I have only been doing them about 4 months and I had a set back 2 months ago pulling the muscles across my lower back thankfully it is feeling quite alot better now so hopefully my squats will go back up again now to. Another aim I have is to deadlift 170kg which would have qualified me for the Worlds and Europeans in the u75kg M1 class at the Irish Championships I did.
Here is my training from yesterday

MON 28th FEB
BACK AND TRICEPS

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 1
140KG X 1
160KG X 1 PB

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 4

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
119KG X 4

WIDE GRIP CHINS
13 REPS
8 REPS
7 REPS

TRICEP PUSHDOWNS
1O REPS
8 REPS
6 REPS
4 REPS

TRICEP DB KICKBACKS
12KG 10 REPS
16KG 8 REPS
16KG 6 REPS






Title: Re: Felix,s Journal
Post by: felix on March 01, 2011, 10:01:32 PM
Thanks Damien I have already lost a few lbs to do the powerlifting show I did now I will come down in weight very slowly to the bodybuilding shows.


Title: Re: Felix,s Journal
Post by: ben howard on March 01, 2011, 11:45:43 PM
good to see you have a journal going felix, some good weight used there! will be watching your progress


Title: Re: Felix,s Journal
Post by: thebull on March 01, 2011, 11:48:36 PM
There are many mysteries in bodybuilding but for me:

"Why has felix macalinden never had a journal?" is right up there! A long time coming mate, will be good to get the thoughts of a seasoned competitor


Title: Re: Felix,s Journal
Post by: felix on March 02, 2011, 12:22:48 AM
Thanks Ben and Pete. I used to write down my workouts when I was younger but I have not done this for many years so hopefully it will help me to have a journal I also hope it may be able help others as well.


Title: Re: Felix,s Journal
Post by: SteHowie on March 02, 2011, 12:52:50 PM
Great to see you doing this Felix, be interesting to get your thoughts as you come down for shows.

As a carb freak - how do you live day to day with that few carbs in your system, compete in BB and in Powerlifting - that would kill me ;D


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 02, 2011, 01:44:18 PM
Greta stuff Felix glad you have taken the journal plunge


Title: Re: Felix,s Journal
Post by: felix on March 03, 2011, 12:56:21 AM
Thanks Scott and Steve. There is around 260g carbs in my diet and I will not really go any lower than this a few weeks ago I was eating between 350 and 400g of carbs a day so allow 260g is pretty low for me quite a few people drop there carbs a lot more than this allow I know Steve you consume alot more carbs than me but you carry alot more muscle mass than me to and you still get really ripped for shows and you lift very heavy weights as well.
I trained legs and shoulders today note I do high rep leg extensions after a knee injury I got doing these heavy years ago thankfully my knees feel alot better since I starting doing walking lunges just over a year ago. Side laterals and bentover laterals are done with straight arms also squats are done as low as I can go but not proper powerlifting depth.

LEGS

DUMBBELL WALKING LUNGES
BW 20 STEPS
20KG DB,s 16 STEPS
30KG DB,s 12 STEPS
50KG DB,s 13 STEPS


SQUATS
60KG 10 REPS
80KG 8 REPS
100KG 6 REPS
120KG 6 REPS
142.5KG 6 REPS

GLUTE HAM RAISES
10 REPS X 4

LEG EXTENSIONS
49KG 20 REPS
63KG 20 REPS
77KG 20 REPS

SEATED TOE PRESS
115KG 12 REPS
142KG 12 REPS
178KG 12 REPS
178KG 12 REPS

SHOULDERS

SEATED DB PRESS
18KG 8 REPS
24KG 6 REPS
30KG 4 REPS

SIDE LATERALS
10KG 10 REPS X 4

BENTOVER LATERALS
12KG 10 REPS X 4

ABS

CRUNCHES
40 REPS X 3


Title: Re: Felix,s Journal
Post by: felix on March 04, 2011, 07:50:54 PM
Training today was chest and biceps

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5KG X 3
70KG X 7
60KG X 8
50KG X 6 DONE VERY SLOWLY

CHEST DIPS
12 X 4 DONE DEEP AND SLOW

INCLINE SM BENCH PRESS
50KG X 10
70KG X 6
60KG X 8

SEATED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6

BICEPS

DUMBBELL BICEP CURLS
14KG DB,s x 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
20KG DB,s X 15

SEATED INCLINE DB CURLS
20KG DB,s 6 REPS X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 05, 2011, 07:46:56 PM
My weight last week was 75kg or 11.11.5lbs this morning was 11.10lbs so I have lost 1.5lbs so hopefully I am on coarse to at my best at the first shows I do this year. At this stage last year my weight was 12.10 so I was only really in top shape at the shows I did from Sept onwards.


Title: Re: Felix,s Journal
Post by: felix on March 07, 2011, 12:57:47 AM
I went to the BNBF NI Club today in Bangor which Eric Dowey runs I really enjoyed it an hour an half of good posing practice and then me and Sharon went and trained in Fitness first in Bangor I have never been in it before so quite a bit of the equipment was new to me but it is always good to train somewhere different. Today I trained back and triceps.
Here is my workout.

BACK

WIDE GRIP CHIN UPS
16 REPS
12 REPS
8 REPS
7 REPS


DEADLIFTS
60KG X 8
80KG X6
100KG X 6
112.5 X 5

TECHNO PURE STRENGTH LOW ROW MACHINE
60KG X 8
90KG X 6
115KG X 6
130KG X 6

TECHNO PURE STRNGTH PULL DOWN
60KG X 8
80KG X 6
105KG X 6
115KG X 6

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
6 REPS
20 REPS

DUMBBELL KICKBACKS
10KG X 10
14KG X 8
18KG X 6
20KG X 6


Title: Re: Felix,s Journal
Post by: Nate on March 07, 2011, 05:15:40 PM
Felix, good journal by the way, but I must comment on your diet, I feel you rely too heavily on whey protein mate, why do you use this as basically your main source of protein?


Title: Re: Felix,s Journal
Post by: felix on March 07, 2011, 08:19:29 PM
Nathan I take a fair bit of whey 75g of my 190 odd g of protein a day come from whey I find it very easy to mix with my weetibixs and oats and when I want it to go in to my sytem quickly after training I mix it with water and a banana I used to take it with dextrose. When I was younger I used to just normally get all my protein from the food I ate taking up to 350g a day but back in those days protein drinks mostly tasted disgusting and were very hard to take but now a days I really like the taste of the whey I take allow I would still say it is better for most people to get the most of their protein from the food they eat.


Title: Re: Felix,s Journal
Post by: felix on March 09, 2011, 08:50:43 PM
Trained Legs and Shoulders today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20 STEPS
20KG DB,s X 12 STEPS
30KG DB,s X 12 STEPS
50KG DB,s X 13 STEPS

SQUATS
60KG X 10
80KG X 6
100KG X 6
120KG X 6
150KG X 6

GLUTE HAM RAISES
10 REPS X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 15

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

SHOULDERS

DUMBBELL SHOULDER PRESS
16KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG 10 REPS X 4

BENTOVER LATERALS
12KG 10 REPS X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Toby on March 09, 2011, 09:13:14 PM
Nice session there Felix and your final squat set it superb. Is this free weight or Smith?


Title: Re: Felix,s Journal
Post by: felix on March 09, 2011, 09:27:05 PM
Thanks Toby my squats are free weight but they are not powerlifting depth I just try and go as low as I can. I see on your journal you are lifting some very good weights yourself especailly for someone on a diet and in such good condition.


Title: Re: Felix,s Journal
Post by: Toby on March 09, 2011, 10:33:55 PM
Thanks Felix. I do not go as deep as some on the squats either, I aim for parallel thighs to floor but not below. I am figuring you are the same or do you go a little less than that?

Your dumbbell lunges are insane for your bodyweight


Title: Re: Felix,s Journal
Post by: Mac on March 09, 2011, 10:42:55 PM
Them some crazy lunges, I think I would fall on my ass attempting to do one lunge with 50s lol


Title: Re: Felix,s Journal
Post by: felix on March 10, 2011, 02:43:42 AM
Toby I try to go to parallel with my squats but I am abit above parallel with the 150kg. Thanks Mac here is a video clip of me doing the lunges with the 50kg dumbells a few months ago I am getting them abit deeper now.
http://www.youtube.com/watch?v=WF5a0T1iMZ0


Title: Re: Felix,s Journal
Post by: felix on March 11, 2011, 07:18:50 PM
Trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5 X 3
70KG X 6
60KG X 10
50KG X 5 DONE VERY SLOWLY

CHEST DIPS
15 X 3 12 X 1 DONE DEEP AND SLOW

INCLINE SM BENCH PRESS
50KG X 10
70KG X 4
60KG X 7

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
20KG DB,s X 16

SEATED INCLINE DUMBBELL CURLS
20KG X 6
20KG X 6
20KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 12, 2011, 10:35:00 PM
My weight this morning was 11.8 and 3/4 so I am now lighter than I was for my first 2 shows last year when I started my diet at the end of Jan I was 12.3 so my weight is coming down nicely and I hope to be in my best condition for my first shows this year.


Title: Re: Felix,s Journal
Post by: felix on March 13, 2011, 06:12:02 PM
I have now added the calorie breakdown to each of my meals in my first post on my journal it works out at 190.5g PRO, 280g CARBS, 82.5g FAT a day which works out at 2624.5 CALORIES per day this seems to be working very well for me at the minute so I am going to keep my calories the same at the minute and when I feel I am lean enought I may up them by a couple of hundred again but I will wait and see what happens.


Title: Re: Felix,s Journal
Post by: felix on March 14, 2011, 09:05:00 PM
Not a great workout today my plan had been to go for a new pb on the deadlift and lift 162.5kg. I had decided to do very few reps in my lighter deadlift sets so as I would be at full strength for my last 1 rep set but when the 140kg felt very hard I new 162.5kg was not going to happen today so I tried 155kg and I could not even move it then I tried 150kg I could not even move it either my lower back did just not feel rigth so I just moved on to my other exercises I was very disappointed after having lifted 160kg with not much problem the last time I went heavy with them 2 weeks ago at least the rest of my workout went pretty well and thankfully I did not hurt my lower back again. Anyway heres my workout

BACK

DEADLIFTS
60KG X 5
80KG X 4
100KG X 1
120KG X 1
140KG X 1
155KG FAIL
150KG FAIL

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 4

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
121KG X 4

WIDE GRIP CHINS
14
8
7

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
4 REPS

DUMBBELL KICKBACKS
12KG X 8
16KG X 6
20KG X 6


Title: Re: Felix,s Journal
Post by: felix on March 17, 2011, 01:34:20 AM
Trained Legs and Triceps today

LEGS

DUMBBELL WALKING LUNGES
BW X 20 STEPS
20KG DB,s X 12 STEPS
30KG DB,s X 12 STEPS
50KG DB,s X 14 STEPS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
152.5KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG X 8
24KG X 6
30KG X 4

SIDE LATERALS
10KG X 10 REPS X 4


BENTOVER LATERALS
12KG X 10
14KG X 10
14KG X 10
14KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Davesky on March 17, 2011, 01:46:22 AM
I know that problem you can get with deadlift 1 rep max, after doing a few lighter sets, you go for a weight you should be able to do one of, for some reason it fails, then you try the next one down, but you're exhausted and demoralised so you can't do that one either....

It happens, but you'll probably be back on form next time and maybe even beat your previous PB when you're not expecting to. :)


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 17, 2011, 04:26:10 PM
good workouts mate


Title: Re: Felix,s Journal
Post by: felix on March 17, 2011, 09:17:16 PM
Thanks Scott and Dave I think it was just one of those days and my lower back was feeling abit tender but I am sure over time and with deadlifting been pretty new to me and my back still not really 100 recovered from when I hurt it the begining of Jan that I will eventually be able to deadlift quite a bit more than I can now.


Title: Re: Felix,s Journal
Post by: felix on March 18, 2011, 07:52:33 PM
Trained Chest and Biceps today

CHEST

BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 2
70KG X 5
60KG X 6
50KG X 6 DONE VERY SLOWLY

CHEST DIPS
15 X 3 12 X 1

INCLINE SM BENCH PRESS
50KG X 10
70KG X 4
60KG X 9

SEATED CHEST PRESS
40KG X 8
50KG X 6
65KG X 4

BICEPS

DUMBBELL CURLS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 12

INCLINE DUMBBELL CURLS
20KG DB,s X 6
22KG DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 19, 2011, 11:39:03 PM
My weight this morning was 11.7 and 1/2 so I am now pretty close to the weight I was at the BNBF Northern last year where I placed 4th out of 8 but I have still another 3 to 5lbs to lose to be at my best. I am changeing my training routine back to a 4 day split a week instead of the 3 day split I have been doing since I hurt my lower back in Jan I am going to train Day 1 BACK, Day 2 SHOULDERS and TRICEPS, Day 3 LEGS. and Day 4 CHEST and BICEPS. I have almost always trained legs by themselves infact all last year I trained my legs 2 days a week I found this pretty good but now that I have started deadlifting  on back day I think it will be to much for me to squat twice a week and deadlift as well so I am going to train legs just once a week and see how it goes. I have found it strange training shoulders along with legs as I have not much left in the tank after training my legs so hopefully training shoulders on a separate day along with triceps will help them come on a bit.


Title: Re: Felix,s Journal
Post by: Toby on March 20, 2011, 10:03:44 AM
Nice lifting still Felix. Why do you do three/four day splits? Is it a time issue or do you just prefer it or do you feel you get the most out of doing it that way?

How much cardio do you do out of interest as you seem to be one of the rare ones who does not gain much BF and stays lean all year round. Do you ever feel that staying lean comes at a price (mass) as this is something I wonder about after this year - do I stay looking sweet, lean and defined as I like the look or do I swallow it and allow bulk, mass and thickening to happen.

Be interested to hear the perspective of such an experienced hand on that one mate.

Oh and what contests are you targeting this year Felix? Which BNBF Qualifier are you gonna do??


Title: Re: Felix,s Journal
Post by: Damo NY on March 20, 2011, 01:49:38 PM
My weight this morning was 11.7 and 1/2 so I am now pretty close to the weight I was at the BNBF Northern last year where I placed 4th out of 8 but I have still another 3 to 5lbs to lose to be at my best. I am changeing my training routine back to a 4 day split a week instead of the 3 day split I have been doing since I hurt my lower back in Jan I am going to train Day 1 BACK, Day 2 SHOULDERS and TRICEPS, Day 3 LEGS. and Day 4 CHEST and BICEPS. I have almost always trained legs by themselves infact all last year I trained my legs 2 days a week I found this pretty good but now that I have started deadlifting  on back day I think it will be to much for me to squat twice a week and deadlift as well so I am going to train legs just once a week and see how it goes. I have found it strange training shoulders along with legs as I have not much left in the tank after training my legs so hopefully training shoulders on a separate day along with triceps will help them come on a bit.

Smart planning Felix. Keep it going  :)


Title: Re: Felix,s Journal
Post by: felix on March 21, 2011, 12:34:19 AM
Thanks Damien it is good to see on your journal that your training is going well and that your weight is coming down nicely. I started my new split today I trained Back. I trained in a different fitness first than the one I work in I always find it very good training in a different gym now and again. Here is my workout

BACK

WIDE GRIP CHINS
18
CLOSE GRIP CHINS
16
WIDE GRIP CHINS
7
CLOSE GRIP CHINS
8

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
115KG X 5

TECNOGYM UPPER BACK ROW
50KG X 10
65KG X 6 X 3 THIS WAS THE STACK ON THE MACHINE

TECNOGYM LOW ROW
60KG X 8
70KG X 6
85KG X 6
95KG X 6 THIS WAS THE STACK ON THE MACHINE

STATIC HOLDS
140KG 10 SEC
160KG 10 SEC
180KG 10 SEC
200KG 5 SEC
220KG 5 SEC


Title: Re: Felix,s Journal
Post by: felix on March 21, 2011, 01:42:12 AM
Thanks Toby I have trained all sorts of splits over the years I have trained 6,5,4 and 3 days a week. The 6 days a week was done when I first started training I now realise this was to much I quite like a 5 day split one body part a day but I have not done this in a while but I may try it again at some stage as I have says all last year I trained 4 days a week but after an injury I took a week of and then started a 3 day routine but now as my back is feeling quite abit better I am going back to 4 days week plus I think legs and shoulders on the one day was to much for me. I do no direct cardio allow I do walk up and down to the gym most of the time allow some days I get a lift. I have not always been lean from the age of 19 till I was 30 my weight was around 16 stone except for 3 shows I did in the mid 90s and my condition was not great at these shows and each of these years I went back up 16 stone before loseing the weight for show the next year again. It is only since 2000 that I made the decision to stay leaner in the offseason and it was not really untill 2007 that I managed to hit top stage condition and I have stayed pretty lean in the offseason since then. My competition plans are to do the local NABBA NI show in Belfast on 30th April, then hopefully the NPA Yorkshire, the BNBF Southern and then the BNBF Scottish my intension is to be at my best at these shows and hopefully make the finals and then not compete again untill the finals.
Toby it is hard to advise you on wheather to stay lean or bulk up in the off sesson I can see the merits of both looking back on it I have no regretts about bulking up and been 16 stone when I was younger in ways it suited me at that time but now that I am older I much prefare to stay lean and I have no real intenion of letting my weight go up anywhere near 16 stone again.


Title: Re: Felix,s Journal
Post by: felix on March 22, 2011, 12:18:36 AM
Here is a clip of me doing 18 chin ups in the gym during my workout yesterday.
http://www.youtube.com/watch?v=aKDa2ZShSCo


Title: Re: Felix,s Journal
Post by: Toby on March 22, 2011, 09:46:29 AM
Thanks Felix, that was very interesting to read. I find it amazing you were bulking up to 16 stone in the off season! Like you, being older, I am preferring staying a little bit lean all year round. How old are you mate? You doing Lightweight in the Southern? If you are, that is three of us here on this forum - me, you and Scott!


Title: Re: Felix,s Journal
Post by: felix on March 22, 2011, 11:10:45 PM
Toby I am 41 I will be 42 by the time of the Southern I will probably do the Masters at the Southern but I will probably do a weight class at some of the other shows my best competitive weight is generally bewteen 72 and 73kg. I am looking forward to seeing you and Scott on stage at the Southern I am sure you will both be in fantastic condition.
 
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 5

SIDE LATERALS
10KG X 10 X 4

BENTOVER LATERALS
12KG X 10
14KG X 8
14KG X 8
14KG X 8

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
3 REPS

DUMBBELL KICKBACKS
12KG X 8
16KG X 6
20KG X 6
20KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 23, 2011, 04:50:32 PM
will be good to see you Felix your great bloke


Title: Re: Felix,s Journal
Post by: felix on March 24, 2011, 01:33:25 AM
Thanks Scott it was great to meet you at the Southern last year.
I trained legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 10
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damo NY on March 24, 2011, 09:02:34 AM
Strong squatting Felix.


Title: Re: Felix,s Journal
Post by: felix on March 25, 2011, 10:31:57 PM
Thanks Damien I need to work on my depth.
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
83KG X 2
80KG X 2
70KG X 4
60KG X 10
50KG X 5 DONE VERY SLOWLY

INCLINE SM BENCH PRESS
50KG X 10
70KG X 8
60KG X 8

CHEST DIPS
15 X 2
12 X 1
10 X 1

SEATED CHEST PRESS
40KG X 10
50KG X 6
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 10
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 12

SEATED INCLINE DUMBBELL CURLS
20KG DB,s X 6
20KG DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 26, 2011, 07:02:00 PM
I had my weekly weigh in this morning my weight was 11.6 and 3/4 so I have lost 3/4lb since last week which I am very happy with as I am now 7lbs lighter than I was at my first show last year the BNBF Southern so hopefully I will be in very good condition for my first shows this year.


Title: Re: Felix,s Journal
Post by: felix on March 31, 2011, 08:25:39 PM
Great to have the forum back. I was very happy on Mon to hit my PB in the deadlift lifting 162.5kg and it went up quite comfortable so hopefully there is more in the tank.
MON BACK

DEADLIFT
60KG X 6
80KG X 5
100KG X 1
120KG X 1
140KG X 1
150KG X 1
162.5KG X 1 PB

WIDE GRIPE CHINS
16
11
11

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
121KG X 3

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 31, 2011, 08:37:36 PM
Tue I trained Shoulders and Triceps

SHOULDERS

DUMBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
2 REPS

KICKBACKS
12KG X 8
16KG X 6
20KG X 6
20KG X 6
12KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 31, 2011, 08:46:44 PM
I trained Legs yesterday.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 8

SEATED TOE PRESS
115KG X 12
143KG X 12
178KG X 12
178KG X 12

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Michael Hannam on March 31, 2011, 09:00:16 PM
Hey Felix, good deadlift 162.5kg, your losing weight and still pulling PB's

M 8)


Title: Re: Felix,s Journal
Post by: felix on March 31, 2011, 09:47:28 PM
Thanks Michael deadlifting is pretty new to me I only started doing them in November so I am hoping the weight will keep going up for a while yet. I see on your Jounal you are lifting some serious poundage very impressive.


Title: Re: Felix,s Journal
Post by: felix on April 01, 2011, 07:56:08 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5KG X 2
70KG X 5
60KG X 7
50KG X 5 DONE VERY SLOWLY

CHEST DIPS
15 X 4 DONE DEEP AND SLOW

INCLINE SM BENCH PRESS
50KG X 10
70KG X 5
60KG X 8

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 12

INCLINE DUMBBELL CURLS
20KG DB,s X 6
2OKG DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damo NY on April 02, 2011, 01:11:45 PM
Very strong curling Felix.  Keep it up!


Title: Re: Felix,s Journal
Post by: felix on April 02, 2011, 09:01:02 PM
Thanks Damien my biceps have always been a strong body part for me and thankfully they stay pretty strong even when I come down in weight. I did my weekly weigh in this morning I weighed 11.5 and 3/4 so I have lost 1lb since last week and my condition seems to be really coming in now.


Title: Re: Felix,s Journal
Post by: felix on April 03, 2011, 11:04:29 PM
I trained in Fitness First in Bangor today the machines were abit different than I normally use but pretty good the pulldowns and seated low row were the type you put olympic plates on. Sharon deadlifted 90kg today for the first time which is almost double her body weigh which I think is a great achievement.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 5

TECNO PURE STRENGTH PULLDOWN
40KG X 10
80KG X 8
100KG X 6
120KG X 6

TECNO PURE STRENGTH LOW ROW
60KG X 8
80KG X 6
100KG X 6
140KG X 6

WIDE GRIP CHIN UPS
14
8

CLOSE GRIP CHIN UPS
10
7


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on April 04, 2011, 12:39:57 PM
nice to get a bit of variety in the training. Sharons going great guns


Title: Re: Felix,s Journal
Post by: felix on April 05, 2011, 09:20:36 PM
Yes Scott I find it very enjoyable training in different gyms with different bits of equipment I try to this once every couple of weeks now. My training went pretty well today I got 6 reps with the 30s on the dumbbell shoulder press the first time I have been able to do this in a quite a long time I always find it pretty hard getting the dumbbells up for the first rep and any type of pressing movements have never been a strong point with me.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 6

SIDE LATERALS
10KG X 10
10KG X 10
10KG X 10
10KG X 10

BENTOVER LATERALS
12KG X 10
12KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
3 REPS

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
22KG DB,s X 6
12KG DB,s X 20

ABS
CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Cartersos on April 05, 2011, 09:48:34 PM
Hi felix, another good session mate! You seem to vary you rep range between workouts, lower reps on back and higher on shoulders for example, is that how you always do it or do you change things up and change rep range from time to time? I only ask as I have always gone for lower reps and heavier on shoulders but recently went light on the raises to great effect, I know a lot of others stay heavy on these movements.


Title: Re: Felix,s Journal
Post by: thebull on April 05, 2011, 11:34:06 PM
trainings looking good mate hows the condition?


Title: Re: Felix,s Journal
Post by: felix on April 06, 2011, 12:05:02 AM
Thanks Carter I injured my right shoulder a lot of years a go and I was not able to train my shoulders properly for a long time but after many hours with a physio I was able to start training them again gradually I started doing laterals side and bentover and then eventually I decided to reinterduce db shoulder press starting of very light so I am pretty happy to have eventually got back up to working with the 30db again. I do my side and bentover laterals with arms straight out so I find it hard to keep the form if I go heavier than the weights I use so I just keep the reps higher instead I also think doing them with the arms straight out really hits my delts. My upper back and arms have always been very strong body parts for me so I like to go heavy with these allow I still do the odd higher rep set and my chins are high rep to I also have had a  history of a lot of lower back pain but I started deadlifting in Nov and apart from a set back the begining of Jan my lower is getting stronger and there is no were near as much pain there as there once was. I see Carter in your journal you are lifting very good weights and you look in very good condition in your videos.


Title: Re: Felix,s Journal
Post by: felix on April 06, 2011, 12:09:53 AM
Thanks Pete I am pretty happy with my training and my condition is really coming in now I am probably 2 or 3lb away from my best stage condition.


Title: Re: Felix,s Journal
Post by: thebull on April 06, 2011, 06:23:49 AM
Is that loosing weight slowly? How far are you from your first show?


Title: Re: Felix,s Journal
Post by: daveybriggs on April 06, 2011, 07:33:10 AM
Great journal felix, where am i going to be seeing you about this year mate? will be at all the shows within a couple of hours drive (aslong as fuel prices dont force me to get a bike)

also i like how you come down steadily without compromising any gym performance.



Title: Re: Felix,s Journal
Post by: felix on April 06, 2011, 05:41:26 PM
Pete my first show this year is the NABBA NI in Belfast 30th April so just over 3 weeks away I am not really expecting to do to well but I hope to be in very good condition and I am looking forward to it.
Dave I am probably going to do the NPA Yorkshire so it would be great to see you there if you are going I am also doing the BNBF Southern and the BNBF Scottish. I think now a days with my body being used to been quite light all year it makes little different to my strenght when I diet especially with my cals not been particularly low. I am sure Dave the new approach you are taking with your diet this year will work very well for you when you get on stage again.

I trained Legs today

LEGS
DUMBBELL WALKING LUNGES
BW 20 STEPS
20KG DB,s 12 STEPS
30KG DB,s 12 STEPS
50KG DB,s 14 STEPS


GLUTE HAM RAISES
10 REPS X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
143KG X 20
178KG X 12
178KG X 12

SQUTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
162.5KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: thebull on April 06, 2011, 07:52:43 PM
Good squats mate after that lot


Title: Re: Felix,s Journal
Post by: Cartersos on April 06, 2011, 10:35:46 PM
Agree with bull massive squats! :o


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on April 07, 2011, 08:29:46 AM
thirded good squats esecially at the end of a session


Title: Re: Felix,s Journal
Post by: felix on April 08, 2011, 08:17:28 PM
Thanks Pete, Carter and Scott I just have to work at getting a bit more depth with my squats. My training was a bit rushed today but I got a great pump and I seem to be looking quite a bit leaner. I trained Chest and Biceps.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5KG X 2
70KG X 6
60KG X 6
50KG X 5 DONE VERY SLOWLY

CHEST DIPS
15
15
15
13

INCLINE SM BENCH PRESS
50KG X 10
70KG X 3
60KG X 6

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 11

INCLINE DUMBBELL CURLS
20KG DB,s X 6
20KG DB,s X 6


Title: Re: Felix,s Journal
Post by: thebull on April 09, 2011, 12:04:38 AM
This is a q I am going to ask all of you currently dieting:

If your goal is to be competing at the finals of your chosen fed, will you look to peak at a qualifier and hold it until the final, or do enough to get to the final and go for perfection at then?


Title: Re: Felix,s Journal
Post by: felix on April 09, 2011, 12:26:26 AM
Good question Pete I think in my case I have to be at my best at the qualifiers to stand a chance of making the finals so my aim this year is to be at my best at the qualifiers and then hope to make the finals.


Title: Re: Felix,s Journal
Post by: thebull on April 09, 2011, 05:42:41 PM
And good luck mate hope u get to the finals.


Title: Re: Felix,s Journal
Post by: felix on April 09, 2011, 07:20:26 PM
Thanks Pete. I did my weekly weigh in this morning I was 11.4 and 1/4 so I have lost 1.5lbs since last week. Here are a few photos of my back I took today.
(http://i333.photobucket.com/albums/m389/felix196920008/FelixsPhotostaken9thApril20110412.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FelixsPhotostaken9thApril20110332.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FelixsPhotos9thApril2011part20282.jpg)


Title: Re: Felix,s Journal
Post by: felix on April 11, 2011, 07:55:42 PM
I trained Back today.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 5
120KG X 1
140KG X 1

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 4

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
123KG X 3

WIDE GRIP CHIN UPS
11
8
7

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 17, 2011, 01:19:21 AM
I competed at the Irish Drug Free Powerlifting Championships today it was all 3 lifts but they allowed me to enter the deadlift to try and lift the 170kg I needed to qualify for the World and European single lifts but I never managed to lift the 170kg I lifted 160kg but failed the 170kg twice but I was not to dissapointed as I was delighted that Sharon won her class and qualified for the Worlds and Europeans. I weighed in at 72.7kg at the comp today around the same weight I was at the NPA South East last year so my condition is coming in pretty well. I have not trained since Mon to rest up for the powerlifting show today but I will start back training hard again tomorrow. Here is a clip of me deadifting 160kg at the comp today.
http://www.youtube.com/watch?v=14No_onTEkg


Title: Re: Felix,s Journal
Post by: Cartersos on April 17, 2011, 08:12:10 PM
Well done to Sharon! Unlucky not getting the 170 felix the 160 looked comfortable!

Do you find it hard training for a bodybuilding show and powerlifting comps at the same time? do you think one day you would concentrate just on powerlifting and back of the bodybuildog or vice versa? I know your very lean most of the year would it help to have a bit more pudge?!
Great commitment though and your proving that men can multi task!   ;D


Title: Re: Felix,s Journal
Post by: felix on April 17, 2011, 09:51:07 PM
Thanks Carter I have really enjoyed the 2 powerlifting shows I have done this year and with my history of lower back pain I would never of dreamed of being able to deadlift 160kg when I started deadlifting last Nov but now I hope in the future that I will be able to lift more and get more than 170kg when I do the powerlifting shows next year again. I mostly try to train as heavy as I can in the gym even when getting ready for a bodybuilding show so this helped me abit with the powerlifting allow lack of calories is probably not the best way to prepare for a powerlifting show allow with the different weight classes you can compete at the weight you are at the time and lighter you are the amount of weight you are expected to lift goes down. Carter I have always just concentrated on bodybuilding untill this year and bodybuilding will probably always come first with me. I have been pretty lean most of the time this last 10 years but the 10 years before that I weighed in and around 16 stone most of the time.


Title: Re: Felix,s Journal
Post by: felix on April 17, 2011, 10:15:17 PM
I went to the BNBF NI club today which Eric Dowy runs I got a good 1.5 hours posing practise then me and Sharon trained in the fitness first in Bongor we trained chest and biceps.

CHEST
50KG X 8
70KG X 4
80KG X 1
60KG X 8
50KG X 4 DONE VERY SLOWLY

TECNO PURE STRENGHT CHEST PRESS
40KG X 8
60KG X 6
70KG X 6
80KG X 4

TECNO PURE STRENGHT INCLINE CHEST PRESS
40KG X 8
50KG X 6
60KG X 4

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 5
40KG X 17

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
18KG DB,s X 20

SEATED INCLINE DUMBBELL CURLS
20KG DB,s X 6
20KG DB,s X 6

BARBELL  CURLS
25KG X 6
35KG X 6
40KG X 6




Title: Re: Felix,s Journal
Post by: Damo NY on April 18, 2011, 08:24:46 AM
Ripped as per usual Felix. Very strong on the squats.


Title: Re: Felix,s Journal
Post by: felix on April 18, 2011, 08:17:21 PM
Thanks Damien I have just 12 days to go now to my first show hopefully my condition will look good on the day. I trained Back today but I left out deadlifts after having done them at the comp on Sat.

BACK

WIDE GRIP CHIN UPS
17 REPS
11 REPS
8 REPS

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
122KG X 3

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 4
70KG X 16

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: thebull on April 18, 2011, 08:36:40 PM
Good job on the powerlifting mate. 160kg was a strong pull! back looking ripped.


Title: Re: Felix,s Journal
Post by: felix on April 19, 2011, 12:12:06 AM
Thanks Pete it would be great to be able to deadlift like you can.


Title: Re: Felix,s Journal
Post by: steve davies on April 19, 2011, 11:09:39 AM
Wow fare play Felix, you got me on afew row's there mate never gone above 90 afraid of not doing them correct . One strong dude  8)


Title: Re: Felix,s Journal
Post by: felix on April 19, 2011, 09:57:22 PM
Thanks Steve I have always been pretty good at rows, chins and pulldowns but my pressing movements bench press are very poor allow my triceps are strong which is abit strange. I trained Shoulders and Triceps today.

SHOULDERS

DB SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 3

SIDE LATERALS
10KG X 10
10KG X 10
10KG X 10
10KG X 10

BENTOVER LATERALS
12KG X 10
12KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
5 REPS
2 REPS

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
22KG DB,s X 6
12KG DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Toby on April 19, 2011, 10:11:54 PM
Consistent good training felix. I am impressed by the kickbacks, that is solid, solid weight. I
admire your constant conditioning mate. Looking forward to seeing you at the southern mate.


Title: Re: Felix,s Journal
Post by: felix on April 19, 2011, 11:24:46 PM
Thanks Toby I hope my conditioning is good at my first show on the 30th as there are a lot of people I know coming to watch with it been a local show I sometimes get a bit worried I will not be 100 percent ready but time will tell. I look forward to seeing you at the Southern.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on April 20, 2011, 12:38:26 PM
great stuff Felix, consistency is key and your journal shows that, looking forward to seeing you again


Title: Re: Felix,s Journal
Post by: Maveric Matt on April 20, 2011, 12:42:18 PM
Good luck with the comp Felix. Are you entering the O40's again? What do you think you will weigh in at?

great stuff Felix, consistency is key and your journal shows that, looking forward to seeing you again

My thoughts exactly Scott 8) 8)


Title: Re: Felix,s Journal
Post by: felix on April 20, 2011, 05:05:47 PM
Thanks Scott I look forward to seeing you at Southern were I am sure you will look even better than you did last year. Thanks Matt I am entering the o40,s at the NABBA show I will probably be in and around 72kg. At the Natural shows I am doing I will probably mix it up abit giving both the o40,s and the weigh classes a go and see what happens.


Title: Re: Felix,s Journal
Post by: felix on April 20, 2011, 05:16:47 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16 PB

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
143KG X 12
178KG X 12
178KG X 12

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 22, 2011, 10:47:34 PM
I am just after getting my body hair of I used clippers it took about 1h 30m this is the part of my prep I hate the most especailly since I quite like been hairy but on the plus side I can really see my condition now I will take my body hair right down in with a razor next thur or fri just before the show next Sat.
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
81.5KG X 2
70KG X 5
60KG X 7
50KG X 4 DONE VERY SLOWLY

CHEST DIPS
15 X 4 DONE VERY SLOWLY

INCLINE SM BENCH PRESS
50KG X 10
70KG X 4
60KG X 7

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3

INCLINE DUMBBELL CURLS
20KG DB,s X 6
20KG DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 23, 2011, 05:09:31 PM
I did my weekly weigh in this morning I am 11.3 and 3/4 so I have lost just over 13lb in 12 weeks since I started my diet at the end of Jan when I weighed 12.3 I have kept my diet the same every week since I started it my diet is on my first post on my journal every Sun I have raised my calories quite abit and I will do the same tomorrow thankfully the weights I am lifting have kept almost the same during my diet infact my deadlifting has went up but that is because it is pretty new to me. Next week I will just stick to my current diet I will not do any carb deplete or load I will also not load with water and then taper it of and I am just going to keep my training the same this is because I am pretty happy with the way I am looking so I do not really want to change anything at this stage I am hoping to weigh 11.3 next Sat morning so after I eat and drink something I will probably stand on stage around 11.5 or so and hopefully be looking pretty good.


Title: Re: Felix,s Journal
Post by: felix on April 24, 2011, 10:32:48 PM
I trained Back today my deadlifting was really poor today I had decided to go heavy but I could even feel 120kg hurting my lower back so when ever I went for a 140kg and it was not coming easy I decided not to force it and just left the deadlifts till another day.

BACK
DEADLIFT
60KG X 8
80KG X 4
100KG X 1
120KG X 1

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 3

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
122KG X 3

WIDE GRIP CHIN UPS
12
8
7


Title: Re: Felix,s Journal
Post by: felix on April 25, 2011, 07:17:25 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 5

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
3 REPS

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
22KG DB,s X 6
12KG DB,s X 25

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 26, 2011, 07:14:56 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 10
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 3

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 20

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Maveric Matt on April 27, 2011, 09:57:40 AM
Impressive lunging there Felix, Do you do them raw or with straps?
Still strong despite being on a diet 8)


Title: Re: Felix,s Journal
Post by: Damo NY on April 27, 2011, 11:59:02 AM
Ditto with what Matt's said. It's hard enough shrugging that weight never mind doing walking lunges with them!


Title: Re: Felix,s Journal
Post by: felix on April 27, 2011, 10:19:56 PM
Thanks Matt and Damien I do them without straps I never use straps in my training.


Title: Re: Felix,s Journal
Post by: felix on April 27, 2011, 10:45:18 PM
I trained Chest and Biceps today this was my last workout before my show on Sat I got good news today that you can use dreamtan at the show I always find I look my best using dreamtan I also found out there is going to be a video taken of the show which is also very good news. Hopefully I will be in pretty good shape at the show I feel there is not much more I could have done so I am pretty happy I am really looking forward to the show. Here is my workout today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 2
70KG X 6
60KG X 8
50KG X 4 DONE VERY SLOWLY

INCLINE SM BENCH PRESS
50KG X 10
70KG X 6
60KG X 8

CHEST DIPS
15
12
12
12

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2

SEATED INCLINE DUMBBELL CURLS
20KG X 6
20KG X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Cartersos on April 27, 2011, 10:50:07 PM
Good luck for Saturday Felix!


Title: Re: Felix,s Journal
Post by: thebull on April 27, 2011, 10:51:48 PM
Best of luck to you Felix. Look forward to the pics.


Title: Re: Felix,s Journal
Post by: felix on April 28, 2011, 12:11:36 AM
Thanks Carter and Pete.


Title: Re: Felix,s Journal
Post by: SteHowie on April 28, 2011, 07:58:03 AM
Go get em Felix - I bow to your lunging - that is awesome  ;D


Title: Re: Felix,s Journal
Post by: Damo NY on April 28, 2011, 08:48:42 AM
Agree about the Dreamtan Felix. I think other tans can be hit or miss, even if you apply them correctly as directed.


Title: Re: Felix,s Journal
Post by: Toby on April 28, 2011, 09:27:09 AM
Good luck at the show sir.

Start the season off well  ;D

I too bow to your lunging, as mentioned before, that is sensational weights for anyone, let alone someone of your leanness and 11 stone


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on April 28, 2011, 11:38:28 AM
good luck with the show Felix

Again your lunges are mental


Title: Re: Felix,s Journal
Post by: abdominator on April 28, 2011, 06:21:45 PM
Hi Felix
Best of luck in your comp. Look forward to meeting you at the southern.


Title: Re: Felix,s Journal
Post by: felix on April 28, 2011, 09:27:03 PM
Thanks Steve, Damien, Toby, Scott and Clint I will try and do my best at the show also thanks about the lunges quite often people at the gym say to me they are very impressed and surprised when they see me doing lunges.


Title: Re: Felix,s Journal
Post by: naturalstrength on April 29, 2011, 07:25:03 AM
I do like the lunges Felix! Good luck mate


Title: Re: Felix,s Journal
Post by: felix on May 01, 2011, 12:51:35 AM
I competed at the NABBA NI today and I really enjoyed the show there were 5 competitors in my class I was really happy to come 4th and I got invite to the NABBA Masters and Novice Britain Finals which will be held on the 20th of Nov this year. Sharon looked excellent in the figure class but did not make the top 6 there were 17 in her class.


Title: Re: Felix,s Journal
Post by: daveybriggs on May 01, 2011, 08:00:43 AM
Great Stuff Felix..starting the season with a bang mate! you enjoy the show?

looking forward too seeing you and courtney up in yorkshire in a few weeks mate!


Title: Re: Felix,s Journal
Post by: Damo NY on May 01, 2011, 01:05:45 PM
Well done Felix and good luck for the Yorks.


Title: Re: Felix,s Journal
Post by: shane1 on May 01, 2011, 09:37:11 PM
thanx felix


Title: Re: Felix,s Journal
Post by: felix on May 01, 2011, 09:37:52 PM
Thanks Dave and Damien I am enjoyed the show and I am now looking forward to the Yorkshire. I trained Back today in a different gym but not to big a workout then me and Sharon went for an all you can eat chinese buffet absolutely lovely food back on the diet tomorrow.

BACK
WIDE GRIP CHINS
17
CLOSE GRIP CHINS
15
WIDE GRIP CHINS
8
CLOSE GRIP CHINS
8

TECNO GYM UPPER BACK ROW
50KG X 10
60KG X 8
70KG X 6
70KG X 6

TECNO GYM LOW ROWS
60KG X 10
80KG X 8
100KG X 6
105KG X 6


Title: Re: Felix,s Journal
Post by: felix on May 02, 2011, 12:16:38 AM
Here are some backstage photos I got taken at the show yesterday.
(http://i333.photobucket.com/albums/m389/felix196920008/01022.jpg)
(http://i333.photobucket.com/albums/m389/felix196920008/01122.jpg)
(http://i333.photobucket.com/albums/m389/felix196920008/05522.jpg)


Title: Re: Felix,s Journal
Post by: felix on May 04, 2011, 03:09:04 PM
I have not trained this last few days as I pulled the muscles across my lower back doing a warm up set of deadlifts on Sun at the time it felt pretty sore but I just give it a few minutes and then did the rest of my back workout which was more  upper back stuff later on Sun my lower back got very sore and by Mon morning it was hard to sit,get out of bed and walk I have been botherd with lower back problems for years when I sit for any lenght of time it gets very sore but normally I can live and train with it but every once and a while I pull the muscles across my lower back and this is very sore and normally puts me out of action for around a week and maybe a couple of weeks before I am more our less back to normal. So I decided to see someone about it today I went to a Chinese Therapist who had been highly recomended to me he examined me and says a disc was out at the left side of my lower back and he pushed it back in again which was very sore he told me that this was the reason why my lower back was so sore when I am sitting and it was the reason why my lower back was so prone to muscle pulls so hopefully now when ever this present muscle pull heals my back will be the best it as been in a lot of years now the disc in back in place. He also put me in an Acupressure machine for 10min which was very relaxing and felt great on my back.


Title: Re: Felix,s Journal
Post by: Toby on May 04, 2011, 03:30:52 PM
Only just noticed the pics from backstage Felix. Ultra lean, your trademark sir  ;D

The life of a bodybuilder is going from one body niggle to the next. Hope the back stays steady, nothing worse than having to nurse an injury that keeps you out of the gym


Title: Re: Felix,s Journal
Post by: Damo NY on May 04, 2011, 05:20:55 PM
Take it easy Felix. Hope it heals well for you.

What tan did you use for the show?  Think you look better with dreamtan on mate.


Title: Re: Felix,s Journal
Post by: thebull on May 04, 2011, 09:24:53 PM
how close is that to what you want to be in yorkshire mate?


Title: Re: Felix,s Journal
Post by: felix on May 04, 2011, 11:01:57 PM
Thanks Toby, Damien and Pete I hope my back feels better soon as it is very sore at the minute. Damien I used dreamtan at the show but I feel I was not as dark as sometimes plus I think in the photos the flash on the camera washes out my condition a bit as I feel my condition was pretty decent on the day. Pete I was pretty happy with my condition on the day but I hope maybe to lose 1 or 2lbs more before the Yorkshire to bring me right in I was 11.3.5 on the morning of the NABBA show so after I had ate and drank I was probably about 11.5 or 6 on stage so I am aiming for around 11.2 before I go to the Yorkshire and probably weigh in about 11.4 at the show.


Title: Re: Felix,s Journal
Post by: Toby on May 05, 2011, 12:50:53 PM
What tan did you use for this show Felix??


Title: Re: Felix,s Journal
Post by: felix on May 05, 2011, 09:35:23 PM
Toby I used dreamtan at this show I will use dreamtan at the Yorkshire and then Jan tana one coat at the Southern as I always look green and pale when I use the normal Jan tana which I will try to never use again.


Title: Re: Felix,s Journal
Post by: felix on May 05, 2011, 09:49:32 PM
Here are a couple of photos from last years MWC that I have never posted before they are actually stills taken of the video I fill that this was amongst the best I have looked on stage.
(http://i333.photobucket.com/albums/m389/felix196920008/FelixsideChestMWclassic3rdOct2010.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FelixabphotoMWClassic3rdOct2010.jpg)


Title: Re: Felix,s Journal
Post by: Toby on May 05, 2011, 09:51:41 PM
I have seen that video Felix and agree that you were superb on that day. Truly enviable six pack and obliques


Title: Re: Felix,s Journal
Post by: felix on May 06, 2011, 07:06:53 PM
Thanks very much Toby. My back is still very sore today it is really getting me down as I am finding it hard to walk, sit or stand never mind train but I am sticking to my diet and just hoping the pain starts to go away soon so as I can start to train again and get myself in good shape with the Yorkshire only 3 weeks away.


Title: Re: Felix,s Journal
Post by: Cartersos on May 06, 2011, 08:25:37 PM
Have you tried an osteopath Felix I had a similar problem to you and it worked wonders on my back, turned out to be an issue with my hip flexors, iv seen many diff kinds of therapists and osteopaths have been the best IMO.
Have a speedy recovery mate.
Great condition in those photos as well mate! ;)


Title: Re: Felix,s Journal
Post by: felix on May 06, 2011, 10:54:31 PM
Thanks Carter up untill this week I have never seen anyone about my back except the doctor when I first hurt my back over 15 years ago he told me to take time of work, rest and take some pain killers. I am hopeing after getting my disc pushed back in the other day that when my present pulled muscles heal that I will have a much better back in future and thanks for the advise about the osteopath Carter.


Title: Re: Felix,s Journal
Post by: felix on May 07, 2011, 08:09:59 PM
I weighed myself this morning and allow I had stuck to my diet all week I though I would have put on abit of weight with not having being able to train or do anything much at all this week but to my surpraise I was 11.4 this morning only up a 1/2lb from last week. I was talking to my nephew today the first time I had seen him seen he watched me at the nabba show last weekend he told me he had heard a guy sitting beside him at the show who was a competitor in one of the other classes talk about my excellent condition my nephew says when he turned around and told him I was natural the guy did not believe him and says I could not be natural and look like that. It just goes to show that some people have no idea what can be acheived naturally as a lot of naturals would make me look small on stage.


Title: Re: Felix,s Journal
Post by: felix on May 08, 2011, 03:57:57 PM
I got an email from the NPA saying my membership will be sent out this week so it is getting close now I am really looking forward to the Yorkshire it was my first NPA show back in 2007 it was a great show then and I am sure it will be a great show this year again.


Title: Re: Felix,s Journal
Post by: daveybriggs on May 08, 2011, 04:13:54 PM
I weighed myself this morning and allow I had stuck to my diet all week I though I would have put on abit of weight with not having being able to train or do anything much at all this week but to my surpraise I was 11.4 this morning only up a 1/2lb from last week. I was talking to my nephew today the first time I had seen him seen he watched me at the nabba show last weekend he told me he had heard a guy sitting beside him at the show who was a competitor in one of the other classes talk about my excellent condition my nephew says when he turned around and told him I was natural the guy did not believe him and says I could not be natural and look like that. It just goes to show that some people have no idea what can be acheived naturally as a lot of naturals would make me look small on stage.

you are very shocking when your on stage felix, your conditioning makes you look alot bigger and could hang with the conditioning show on any stage i have ever seen. My missus could not beleive you were the same guy we were talking to when you stepped on stage at the MWC!


Title: Re: Felix,s Journal
Post by: felix on May 08, 2011, 05:50:37 PM
Davy thanks for your comments now and for your comments to me about my conditioning at the MWC they mean alot to me. Your own conditioning was outstanding on stage at the MWC last year a fantastic first appearance on stage.


Title: Re: Felix,s Journal
Post by: felix on May 08, 2011, 10:45:55 PM
I am just after finding this on youtube it is the prejudging in my class at the NABBA show last weekend it is not the clearest but still good to see.
http://www.youtube.com/watch?v=31-wskQl4Fk&NR=1


Title: Re: Felix,s Journal
Post by: Toby on May 09, 2011, 09:14:08 AM
Superb conditioning Felix, really mate, su-bloody-perb!

Couple nice steriod bloated bellies on that stage huh mate?!


Title: Re: Felix,s Journal
Post by: felix on May 09, 2011, 07:13:56 PM
Thanks Toby there were some big guys on stage even the guy I placed ahead of was a right big guy. I went to the chinese therapist today again as I have been in a load of pain a type of pain I have never really had before he told me today that when he pushed my disc back in last week that the sciatic nerve must have came over the disc he tried to fix it today but it is still sore I hope it will settle down in a day or 2 as it is not very nice. I have also not trained for 8 days I am hoping to do a bit of upper body traning this week allow I will just have to see which exercises do not hurt and work at them I think leg training is out at the minute as even getting up of the chair hurts but hopefully it will settle down allow sometimes I think I would have been better just to not have went to see anyone and left the disc the way it was which I was able to work around for years with just abit of pain with the odd flair up now and again which was pretty painfull.


Title: Felix,s Journal
Post by: Smithey on May 10, 2011, 04:46:14 PM
Hi Felix,
Sorry to hear of your current back trouble.If I was you,I'd get a second opinion cos'as far as I'm aware if you've had a disc come out if alignment,I don't think anybody could just push it back in.I want to see you getting well and back into the swing of things but this sounds very dubious.
Very impressive at the NABBA N.I. by the way.


Title: Re: Felix,s Journal
Post by: felix on May 10, 2011, 08:19:56 PM
Courtney thanks for the advice about getting a second opinion I went to the guy about my back on the advice of a few people in the gym who says he was very good and maybe he is but I think if I had just left my back to heal by itself I would be in less pain than I am now I am going to leave it for a while and try to slowly work my way back in to training I did abit of light training today which went ok and if my back does not get much better I will go and see a chiropractor I have now a number for maybe he would be more help. Thanks Courtney I was pretty happy with the way I looked at the NABBA show hopefully I will get a clearer video and some clear stage photos of the show before to long.
I trained Back today and went light.

BACK

CLOSE GRIP PULLDOWNS
28KG X 10
42KG X 10
56KG X 10
63KG X 10

SEATED ROWS
28KG X 10
42KG X 10
49KG X 10
56KG X 10
63KG X 10

WIDE GRIP PULLDOWNS
28KG X 10
35KG X 10
35KG X 10
42KG X 10


Title: Re: Felix,s Journal
Post by: felix on May 10, 2011, 08:49:16 PM
I am happy to say my BNBF membership came today I always think it makes the shows seem closer when the memberships come in.


Title: Re: Felix,s Journal
Post by: felix on May 11, 2011, 03:43:36 PM
I am happy to say my NPA membership came today just over 2 weeks to the Yorkshire now I am really looking forward to it. I trained Shoulders and Triceps today I went light again as my back is still very sore on the left hand side at the bottom were the man says he pushed the disc back in but the pulled muscles across my lower back are clearing up so I am less stiff than I was and able to move more freely.

SHOULDERS

SIDE LATERALS
6KG X 10
6KG X 10
6KG X 10
6KG X 10

BENTOVER LATERALS
6KG X 10
8KG X 10
10KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
10 REPS
10 REPS
10 REPS
8 REPS

KICKBACKS
6KG DB,s X 10
10KG DB,s  X 10
12KG DB,s  X 10
16KG DB,s  X 6


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on May 12, 2011, 10:13:56 AM
glad the pains going mate. I can only echo what the other have said. Your condition is just fantastic and your a really top bloke to boot. One of the legends of the game for sure.


Title: Re: Felix,s Journal
Post by: felix on May 12, 2011, 08:41:01 PM
Scott thanks very much for your comments I am sure you will look fantastic on stage at the Southern I look forward to seeing you there. There was a bench press contest in the gym tonight I was training my older brother Paddy he asked me should he give it a go I says I was not sure as he has a sore shoulder and he very seldom does barbell bench press but he decided to give it a go and he ended up lifting 152.5kg which is over 30kg more than he has lifted before he is coming second and he is the only natural guy near the top of the leader board.


Title: Re: Felix,s Journal
Post by: abdominator on May 13, 2011, 08:41:38 AM
Thats very good lifting there i would be very happy with that and as a natural cant be bad.


Title: Re: Felix,s Journal
Post by: felix on May 13, 2011, 08:21:05 PM
Clint the bench comp is still open in the gym for a few days but all the bigger benchers in the gym have already had a go so I think my brother will stay in 2nd place. I went to see a chiropractor about my back today hopefully he will be able to help. When I told him the therapist I had went to see told me he had pushed my disc back in the chiroprator told me it is not possible to push a disc back in so I think going to see the other guy must have done me no good at all.


Title: Re: Felix,s Journal
Post by: felix on May 14, 2011, 06:15:18 PM
I did my weekly weigh in this morning I am now 11.2 this is now as low as I will go this was my target weight to be in my best condition for the Yorkshire so I think first thing in the morning the day of the show I would be around the weight I am now after I eat and drink something I will probably weigh in around 72kg at the show. I trained Chest and Biceps in the gym today it went not to bad allow I can not bench press at the minute as my back is to sore to ly on the bench with my feet on the floor the standing dumbbell also hurt my back but I did them anyway as resting is not doing my back much good so I may as well try my best to work around it.

CHEST

CHEST DIPS
15 REPS
15 REPS
15 REPS
20 REPS

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 5
40KG X 12
40KG X 9

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 10
14KG DB,s X 10
16KG DB,s X 10
20KG DB,s X 6


Title: Re: Felix,s Journal
Post by: felix on May 15, 2011, 09:49:09 PM
I trained Back today in a different gym than I normally train in and it went ok allow I had to change from chin ups to pulldowns as the close grip chin ups were starting to hurt my lower back quite a bit.

BACK

WIDE GRIP CHIN UPS
18 REPS

CLOSE GRIP CHIN UPS
10 REPS

WIDE GRIP PULLDOWNS
35KG X 10
45KG X 10
45KG X 10

CLOSE GRIP PULLDOWNS
40KG X 10
60KG X 10
80KG X 4

SEATED UPPER BACK ROWS
25KG X 10
30KG X 10
35KG X 10
35KG X 10

SEATED LOW BACK ROWS
30KG X 10
40KG X 10
50KG X 10
60KG X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 17, 2011, 08:28:21 PM
I trained Shoulders and Triceps today I also finished of with some planks and some stretches the chiropractor I am seeing has advised me to do.

SHOULDERS

SIDE LATERALS
8KG X 10
8KG X 10
10KG X 10
10KG X 10

BENTOVER LATERALS
10KG X 10
10KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
10 REPS
10 REPS
10 REPS
8 REPS

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
16KG DB,s X 8
18KG DB,s X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on May 18, 2011, 10:08:39 AM
do you not do pressing movements Felix? Do you feel pressing for chest is enough?


Title: Re: Felix,s Journal
Post by: felix on May 18, 2011, 05:26:13 PM
Scott I normally do dumbbell shoulder press but these really hurt my lower back at the minute in the past I used to do quite alot of pressing movements for shoulders but due to shoulder injury I had to stop some of these movements like behind the neck press which used to be a favourite of mine. I trained legs today for the first time in over 3 weeks nothing to write home about but at least I was able to do most exercises without to much pain squats did not really hurt and I could have went abit heavier with these, lunges went ok allow the last couple of inches to my knee touching the ground did hurt my lower back on the left hand side, glute ham raises I found these hard on my back so I just did 2 sets, leg extensions I could not do at all even with no weight I could not lift my legs up, I tried lying leg curls these did not really hurt at all which was good. Only 10 days to the Yorkshire now I am just hoping all the hard heavy training I did the rest of this year is enought to keep me looking good on stage and this last couple of weeks have not set me back to much I just can not wait to be able to get back to good hard training again. I see there are 7 in my class at the Yorkshire I am really looking forward to the show it will be a great day.

LEGS

SQUATS
20KG X 10
25KG X 10
30KG X 10
40KG X 10
50KG X 10

WALKING DUMBBELL LUNGES
BW X 20
4KG DB,s X 8
10KG DB,s X 6
16KG DB,s X 6

GLUTE HAM RAISES
10
10

LYING LEG CURLS
20KG X 10
25KG X 10
30KG X 8
35KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 20, 2011, 07:10:17 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
20KG X 10
50KG X 8
70KG X 4
70KG X 5

CHEST DIPS
25 REPS
15 REPS
12 REPS
12 REPS

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 3
50KG X 9
40KG X 11

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
24KG DB,s X 7
16KG DB,s X 20

ABS

CRUNCHES
40 X 3

MIXTURE OF PLANKS AND STRETCHES TO FINISH


Title: Re: Felix,s Journal
Post by: Damo NY on May 20, 2011, 07:25:37 PM
How's your back holding up Felix?


Title: Re: Felix,s Journal
Post by: felix on May 20, 2011, 07:42:17 PM
Damien it seems to be getting a good bit better I have been seeing a chiropractor since last Fri I seen him for the 3rd time today he has helped me quite a bit as I am now walking without limping and I also find getting back to abit of training has also helped I was even able to bench press today with my feet on the ground allow it still hurt my back a bit but on Mon I could not get my feet any where near the ground when I ly on the bench so pretty good progress in a few days. Great to see on your journal your preps are going so well I look forward to seeing you at the Yorkshire.


Title: Re: Felix,s Journal
Post by: felix on May 21, 2011, 05:39:04 PM
I weighed myself this morning I was 11.2 this is the same as I was last week I am happy with this as I am 1.5lbs lighter than I was the morning of the NABBA NI where I was told my condition was already very good. I am really looking forward to the Yorkshire where I am doing the middle weight class I here there are 7 in my class hopefully I will do well but I am realistic enought to know that I may not I am also looking forward to meeting everyone at the show I am sure it will be a great day.


Title: Re: Felix,s Journal
Post by: daveybriggs on May 21, 2011, 11:00:34 PM
Keep pushing felix, fortune favours the brave and us competitors who have to overcome troublesome physiques lol

take heart in the fact that WNBF pro alberto nunez badly hurt his back as a result got a nasty case of sciatica for 3 months of his prep before he won his pro card. for those 3 months he could not train his legs at all and lost very little size from them. looking forward to seeing you at the yorkshire!


Title: Re: Felix,s Journal
Post by: felix on May 22, 2011, 05:34:42 PM
Thanks Davey my legs still seem to have deep cuts in them it is just it has been abit soul destroying this last 3 weeks firstly not been able to train at all and now still not been able to train any where near as hard as I want to train but hopefully I am sure my hard training will come back again given time. I look forward to seeing you at the show Davey.


Title: Re: Felix,s Journal
Post by: felix on May 23, 2011, 09:07:50 PM
I trained Legs today it went alot better than last week I am hoping to be back up to normal with my legs in this next 2 or 3 weeks hopefully if my back keeps getting better. I find for a show my legs look best when I train them 3 to 5 days before the comp the Yorkshire is 5 days away so hopefully they will look good on Sat.

LEGS

SQUATS
40KG X 10
50KG X 8
60KG X 6
80KG X 6
100KG X 6

WALKING DUMBBELL LUNGES
BW X 20
8KG DB,s X 16
18KG DB,s X 12
30KG DB,s X 20

GLUTE HAM RAISES
10
10
10

LEG EXTENSIONS
21KG X 20
28KG X 20
28KG X 20

ABS

CRUNCHES
40 X 3

MIXTURE OF PLANKS AND STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 24, 2011, 08:04:57 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
10KG X 10
10KG X 10
10KG X 10
10KG X 10

BENTOVER LATERALS
12KG X 10
12KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
6 REPS

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
20KG DB,s X 6
22KG DB,s X 6


Title: Re: Felix,s Journal
Post by: Cartersos on May 24, 2011, 08:39:10 PM
Glad to hear your on the mend felix! Was the chiropractors verdict different to the Chinese medicine guy? Sorry if you have already said!


Title: Re: Felix,s Journal
Post by: felix on May 24, 2011, 09:00:44 PM
Thanks Carter the Chinese medicine guy told me he had pushed my disc back in the Chiropractor told me this is not possible. The chiropractor is helping me alot more than the other guy he thinks my back problems are mostly down to my lack of flexibility in my hamstrings which is making me prone to getting injuries in the lower back so along with the other treatments he is doing he is getting me to do stretches which are actually quite hard to do when your back is tender and sore but hopefully they will help in the long run and I am generally now in alot less pain and my training is getting better than it was even a week ago.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on May 25, 2011, 10:18:45 AM
hope you have a good time at the Yorkshire mate and it will good to see you in a couple of weeks.


Title: Re: Felix,s Journal
Post by: felix on May 25, 2011, 08:58:23 PM
Thanks Scott I am really looking forward to the Yorkshire I am getting very excited about it now I got my bodyhair of today and did my last workout which went quite well it will be great to see you at the Southern in a couple of weeks. I trained Back today.

BACK

CLOSE GRIP PULLDOWNS
70KG X 10
84KG X 8
105KG X 6
119KG X 2

SEATED ROWS
70KG X 10
77KG X 8
84KG X 6
91KG X 6

WIDE GRIP CHIN UPS
15
8
7

ABS

CRUNCHES
40 X 2

MIXTURE OF PLANKS AND STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 31, 2011, 01:29:24 AM
I had great weekend me and Sharon competed at the Yorkshire on Sat and the NAC UK Championships on Sun I never placed at either show but I think I looked ok and the 2 classes I did were very good I am also delighted to say Sharon came 2nd at the NAC show on Sun and got an invite to NAC Worlds in Luxemburg next weekend allow she will not be able to go to compete in it. Here are a few photos of me taken over the weekend.
(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20110532.jpg)
(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20111002.jpg)
(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20110552.jpg)


Title: Re: Felix,s Journal
Post by: SteHowie on May 31, 2011, 06:48:39 AM
Good to see you on Saturday Felix - looking ripped as normal.  I can't believe you got up and did it again on Sunday!!!  How the heck to you not get so stiff from competing that you can hardly move the next day??


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on May 31, 2011, 10:12:54 AM
Felix your a show machine.

Well done to Sharron she has really got bitten by the bug


Title: Re: Felix,s Journal
Post by: felix on May 31, 2011, 12:19:56 PM
Great to see you at the show on Sat Steve I could not believe how tight you looked when you took your shirt of on stage and weighing 99kg to amazing. I did not really find it hard doing the 2 shows in 2 days I was not to sore on Sun morning but come Mon morning I was really sore the strange thing is the the best condition I was in all weekend was on Mon morning after having a chinese on Sun night but this happens sometimes I am back on my diet today allow it is my birthday I am 42 years old today after having ate alot of food yesterday. I am competing at the BNBF Southern in 2 weeks time I am hoping to be able to get some good training done over this next 2 weeks and come in a bit tighter for this show and be at my best.
Thanks Scott Sharon was delighted when she came 2nd at the NAC show on Sun I look forward to seeing you at the Southern I am sure you will be in fantastic condition on stage.


Title: Re: Felix,s Journal
Post by: Damo NY on May 31, 2011, 12:46:18 PM
Keep it going Felix. Don't know how you manage to compete in so many shows each year!  Happy Birthday  :)


Title: Re: Felix,s Journal
Post by: Maveric Matt on May 31, 2011, 12:58:41 PM
Hey Felix,
Abbs looking as thick as ever in those pictures. All those shows you do,are you secretly sponsored by Dream Tan or something!? 8)
I agree with the chiropractor TBH, don't think that Chinease doc moved any discs, but glad you are feeling better.
good luck at the southern, are you doing masters or weight cat this time?


Title: Felix,s Journal
Post by: Smithey on May 31, 2011, 01:52:56 PM
Many happy returns young man.I hope it's a good one for ya.
God bless.
 :)


Title: Re: Felix,s Journal
Post by: felix on May 31, 2011, 09:36:24 PM
Thanks Damien, Matt and Courtney. Matt I am doing the Masters at the Southern I think I was pretty good condition wise at the weekend but I know I can be a bit tighter and I intend to be at my next shows. I trained Back today it went ok.

BACK

WIDE GRIP CHIN UPS
15
9
6

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
119KG X 6

CLOSE GRIP PULLDWNS
70KG X 8
84KG X 6
98KG X 6
105KG X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on June 01, 2011, 04:24:24 PM
I trained Legs today it went pretty well not back up to where I was before my injury yet but getting there hopefully in a couple of weeks most exercises will be back up again.

LEGS

WALKING DUMBELL LUNGES
BW X 20
20KG DB,s X 16
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 8
100KG X 6
120KG X 6
140KG X 6

GLUTE HAM RAISES
10
10
10
10

LEG EXTENSIONS
42KG X 20
56KG X 20
70KG X 20

SEATED TOE PRESS
115KG X 12
142KG X 12
178KG X 12
178KG X 12


Title: Re: Felix,s Journal
Post by: felix on June 01, 2011, 04:49:55 PM
Here are a few leg photos of me taken on Sun before the NAC show.

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20111122.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20111132.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20111142.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXANDSHARONNPAANDNACPHOTOS28THAND29THMAY20111152.jpg)


Title: Re: Felix,s Journal
Post by: felix on June 02, 2011, 07:35:53 PM
I trained Shoulders and Triceps today and I was able to do shoulder press for the first time in over 4 weeks which I am very happy about.

SHOULDERS

DUMBBELL SHOULDER PRESS
16KG DB,s X 10
24KG DB,s X 6
24KG DB,s X 9

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
5 REPS
3 REPS

KICKBACKS
12KG DB,s X 10
16KG DB,s X 6
22KG DB,s X 6
22KG DB,s X 6
14KG DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damo NY on June 02, 2011, 09:09:45 PM
Good luck for the Southern show Felix. Are you doing the over 40's?


Title: Re: Felix,s Journal
Post by: felix on June 02, 2011, 09:24:46 PM
Thanks Damien. Yes Damien I am doing the over 40s I am getting pretty excited now I am just after reading the class breakdowns on the BNBF forum I see there are 6 in my class and 70 competitors in total I am sure it will be a great show.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 03, 2011, 10:52:11 AM
I'm like you Felix. As things are being posted on forums and we are getting to a week out the excitement is growing.


Title: Re: Felix,s Journal
Post by: felix on June 03, 2011, 06:35:35 PM
Scott it will be great to see you at the Southern good luck with your last week preps. I trained Chest and Biceps today not a great workout very poor really but my back did not feel sore which is very good.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 2
50KG X 5
50KG X 10

CHEST DIPS
15
15
15
19

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4
40KG X 10

BICEPS

DUMBBELL BICEPS CURLS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 1
18KG DB,s X 20


Title: Re: Felix,s Journal
Post by: felix on June 04, 2011, 04:11:16 PM
I weighed myself this morning I was 11.2 I have been this weight for 3 weeks now I am going to try and train as hard as I can this week which will hopefully give me a tighter look at the Southern as my training had  been going very badly for a few weeks due to injury which I feel had left me slightly softer looking than I should be at the extremely light weight I am at. I weighed in at 71.5kg at the Yorkshire last week after having ate abit of food that morning.


Title: Re: Felix,s Journal
Post by: Maveric Matt on June 04, 2011, 08:58:37 PM
Hi Felix.Have you ever been tempted to try for the lightweights? you are so close to the cut off limit, or would it be a tad too much? I know you have done the middleweights in the past.


Title: Re: Felix,s Journal
Post by: Nate on June 04, 2011, 11:33:02 PM
extremely light felix, how are you feeling through all this? obviously lean and mean as always buddy. all the best for this year :)


Title: Re: Felix,s Journal
Post by: felix on June 04, 2011, 11:52:20 PM
Matt I have competed with the BNBF as a lightweight on several occasions but there limit is 72kg and sometimes I have tried to make lightweight with the bnbf but weighed in over 72kg. I have always competed as a middleweight with the NPA as even in the shows I have done as a Master I was over 70kg with one exception the NPA Finals 2007 where I ate our drunk hardly anything for a couple of days to try and make under 70kg which I just managed to do and know more but I did not really look to good that day and had felt terrible the couple of days before it so I have decided to never try and make under 70kg again. The shows I have looked my best at in the past I have generally weighed in around 72kg infact I have looked quite good at a couple of shows where I weighed around 75kg.
Here is a photo from the NPA South West 2009 in the Masters class where I weighed in at 75kg but still look quite good.

(http://i333.photobucket.com/albums/m389/felix196920008/npasouthwest2009photo.jpg)


Title: Re: Felix,s Journal
Post by: felix on June 05, 2011, 12:01:41 AM
Thanks Nathan for your good wishs I am feeling pretty good now that my back is getting better and with cals not been to low I am not feeling to bad mentally and my energy levels are not to bad either. Nathan I look forward to meeting you again at the Southern I can remember meeting you at the NPA finals it was very nice of you to come over and speak to me that day.


Title: Re: Felix,s Journal
Post by: Nate on June 05, 2011, 12:19:41 AM
Thanks Nathan for your good wishs I am feeling pretty good now that my back is getting better and with cals not been to low I am not feeling to bad mentally and my energy levels are not to bad either. Nathan I look forward to meeting you again at the Southern I can remember meeting you at the NPA finals it was very nice of you to come over and speak to me that day.

 :) glad you remember matey! i had not long come out of hospital then i think. was nice to meet you and be good to meet you again, will try and get a photo or something pal :)
good your not feeling too bad either, your calories and diet have always been very sencible tbh so im not surprised you feel fine lik that, i hope the back is in full health for you at the southern! im sure it will be  8)


Title: Re: Felix,s Journal
Post by: felix on June 05, 2011, 05:20:29 PM
Thanks Nathan your calories and diet are very sensible to I look forward to meeting you at the show. I trained Back today it went quite good.

BACK

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 2

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
121KG X 4

WIDE GRIP CHIN UPS
12
8
8

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 06, 2011, 09:25:38 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
26KG DB,s X 8

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
6 REPS
6 REPS
2 REPS

KICKBACKS
12KG DB,s X 10
18KG DB,s X 6
20KG DB,s X 6
22KG DB,s X 6
12KG DB,s X 25


Title: Re: Felix,s Journal
Post by: Nate on June 06, 2011, 10:49:20 PM
not long now felix! what are your plans for this show? depletion? filling out? cruising in?

details details :)


Title: Re: Felix,s Journal
Post by: felix on June 06, 2011, 11:31:31 PM
Nathan I am just going to cruise in keeping everything the same my diet is still the same as on the first page of my journal. I am going to train legs tomorrow take wed of train chest and biceps on thur take fri of training and fly over on Sat morning and hopefully look good on Sun and maybe get a good placing with abit of luck at the show.


Title: Re: Felix,s Journal
Post by: Nate on June 06, 2011, 11:39:25 PM
Nathan I am just going to cruise in keeping everything the same my diet is still the same as on the first page of my journal. I am going to train legs tomorrow take wed of train chest and biceps on thur take fri of training and fly over on Sat morning and hopefully look good on Sun and maybe get a good placing with abit of luck at the show.

thats the problem isnt it with this sport, you can do you utmost best, but on the day its purely luck that someone wont beat you!
just how it is i guess.
i admire your determination and passion for this sport felix seriously, i mean flying from scotland down to compete is no small task! and must take a bearing on your bank account. very admirable guy.


Title: Re: Felix,s Journal
Post by: felix on June 06, 2011, 11:57:27 PM
Thanks very much Nathan. You never know who will turn up on the day or what look the jugdes will go for on the day all you can do is get your self looking as good as you can and hope for the best. Nathan I actually come from Co Antrim N.Ireland so I have to fly to all the shows except for the odd untested show I do in Belfast which is less than 30 miles away but I really enjoy doing the shows.


Title: Re: Felix,s Journal
Post by: Nate on June 07, 2011, 12:03:35 AM
Thanks very much Nathan. You never know who will turn up on the day or what look the jugdes will go for on the day all you can do is get your self looking as good as you can and hope for the best. Nathan I actually come from Co Antrim N.Ireland so I have to fly to all the shows except for the odd untested show I do in Belfast which is less than 30 miles away but I really enjoy doing the shows.

DOH sorry felix, my geography and memory is clearing letting me down haha, i would blame it on low calories but that clearly isnt the case... perhaps im tired.
well i commend you for your commitment, if you enjoy something pursue it :)
we should all do things in life we enjoy and not look back, we only have one life afterall
hopefully will get to meet you at the southern but im not too sure whats going on about it yet havent heard from toby so will have to confirm with him as hes my ride to the show lol.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 07, 2011, 12:47:03 PM
not long now Felix. Looking forward to having a chat and seeing how ripped your are. Very id imagine


Title: Re: Felix,s Journal
Post by: felix on June 07, 2011, 08:55:08 PM
Nathan I am glad to read on the BNBF Southern thread that you and Toby are still going to the Southern I look forward to seeing you both there. Scott I look forward to seeing you at the Show I am sure you will be in fantastic shape onstage I am 12lbs nearly a stone lighter this year than I was at the Southern last year so I hope to give a good account of myself. I trained legs today it went pretty well still not back up to were I was but getting there.

LEGS

DUMBBELL WALKING LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

GLUTE HAM RAISES
10
10
10
10

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
145KG X 6

LEG EXTENSIONS
49KG X 20
63KG X 20
84KG X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Cartersos on June 07, 2011, 10:53:55 PM
Great stuff felix glad to see your on the mend and getting back to the big weights, and now I can get back to shaking my head at the thought of 50kg walking lunges!! Oh and good luck for the Southern.


Title: Re: Felix,s Journal
Post by: felix on June 07, 2011, 11:26:16 PM
Thanks Carter they are replacing all the eqipment at our gym soon I heard today they are getting bigger dumbbells in the 50s are the biggest at the minute so hopefully soon I will be able to try abit more weight with the lunges.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 08, 2011, 12:53:51 PM
Felix it sounds like your in top nick mate if weights anything to go by. I can't wait, from the sound of it it's going to be well supported as well. Nice venue as well.


Title: Re: Felix,s Journal
Post by: felix on June 09, 2011, 08:16:48 PM
Scott I am getting very excited now it is getting very close I feel I am looking quite good. I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 4
60KG X 6
50KG X 9

CHEST DIPS
15
15
15
15

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 5

BICEPS

DUMBBELL BICEP CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
20KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: daveybriggs on June 09, 2011, 11:48:45 PM
all the best felix my friend, i know you will bring 100% to the stage as you always do and smile through the whole day :D

have a good one and hit it hard!, is sharon down with you aswell for the south show?



Title: Re: Felix,s Journal
Post by: felix on June 10, 2011, 12:10:39 AM
Thanks very much Davey I will give it my best shot Sharon is competing as well. Glad to see your preps are going well.


Title: Re: Felix,s Journal
Post by: Toby on June 10, 2011, 08:04:10 AM
Good luck for Sunday Felix. I will be there to pump your hand and slap your back on another great job mate  ;D ;D


Title: Re: Felix,s Journal
Post by: abdominator on June 10, 2011, 08:07:15 AM
Good Luck Felix see ya sunday mate  :)


Title: Re: Felix,s Journal
Post by: felix on June 10, 2011, 08:11:35 PM
Thanks Toby and Clint I look forward to seeing you both at the show.


Title: Re: Felix,s Journal
Post by: felix on June 14, 2011, 01:04:54 AM
I really enjoyed the Southern it was great to meet everyone from the forum there and some fantastic result by guys on here it was a great show. I did not place in the Masters class but here are some photos I got taken back in my room the morning of the show.

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110062.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110392.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110272.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110332.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110402.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110222.jpg)
[I(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixBognorRegis12thJune20110342.jpg)
MG]h



Title: Re: Felix,s Journal
Post by: Toby on June 14, 2011, 01:42:17 PM
A real pleasure to meet you Felix. A face that I am so familar with seeing as every show I seem to have watched on youtube has you on it!!!!

Good showing as always and that was a tough class. The lad who won it was a good winner for me, even if his condition was maybe slightly less than it could of been, but after that it was one of the tightest classes

I do not know how you do this week in week out Felix. Racking up some serious airmiles!!!


Title: Re: Felix,s Journal
Post by: felix on June 14, 2011, 10:03:43 PM
Thanks Toby it was a pleasure to meet you and Nathan at the show. You are right Toby the guy who won the class looked massive back stage but after him I did not really know what way the class would pan out. I am competing at the BNBF Scottish next Sun. I trained legs today it actually went pretty good.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
18KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
150KG X 6

GLUTE HAM RAISES
10
10
10
10

LEG EXTENSIONS
42KG X 20
63KG X 20
84KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Smithey on June 15, 2011, 07:23:07 AM
Matt I have competed with the BNBF as a lightweight on several occasions but there limit is 72kg and sometimes I have tried to make lightweight with the bnbf but weighed in over 72kg. I have always competed as a middleweight with the NPA as even in the shows I have done as a Master I was over 70kg with one exception the NPA Finals 2007 where I ate our drunk hardly anything for a couple of days to try and make under 70kg which I just managed to do and know more but I did not really look to good that day and had felt terrible the couple of days before it so I have decided to never try and make under 70kg again. The shows I have looked my best at in the past I have generally weighed in around 72kg infact I have looked quite good at a couple of shows where I weighed around 75kg.
Here is a photo from the NPA South West 2009 in the Masters class where I weighed in at 75kg but still look quite good.

(http://i333.photobucket.com/albums/m389/felix196920008/npasouthwest2009photo.jpg)






Just my opinion Felix,but this is your best I've seen.


Title: Re: Felix,s Journal
Post by: felix on June 15, 2011, 11:15:48 PM
Thanks Courtney I was very happy with the way I looked at the South West that year but it is a pity that is the only photo I have from the show as I never got the photos at the time you looked excellent yourself that day I can remember it was a close battle bewteen you Wesley and Lazzaro that day. The day before the South West 2009 my weight was 11.4 that morning then the nigth before the show I ate a large pizza had a very large breakfast the morning of the show  then ate oats with whey had a large bar of choclate did not cut out water and I weighed in at 75kg at the show with  still very good condition and full looking as well it is funny what can work sometimes. Courtney I am not sure if it is the best I have ever looked the BNBF finals 2007, NPA South East 2008 and the Mike Williams Classic 2010 also spring to mind as very good showings. I trained Back today not a great workout but not to bad I suppose.

BACK

WIDE GRIP CHINS
16
10
6

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
121KG X 2

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 4

ABS

CRUNCHES
40 X 3


Title: Felix,s Journal
Post by: Smithey on June 16, 2011, 08:45:54 AM
I'll post a few shots of that show later.


Title: Re: Felix,s Journal
Post by: Maveric Matt on June 16, 2011, 12:44:27 PM
Matt I have competed with the BNBF as a lightweight on several occasions but there limit is 72kg and sometimes I have tried to make lightweight with the bnbf but weighed in over 72kg. I have always competed as a middleweight with the NPA as even in the shows I have done as a Master I was over 70kg with one exception the NPA Finals 2007 where I ate our drunk hardly anything for a couple of days to try and make under 70kg which I just managed to do and know more but I did not really look to good that day and had felt terrible the couple of days before it so I have decided to never try and make under 70kg again. The shows I have looked my best at in the past I have generally weighed in around 72kg infact I have looked quite good at a couple of shows where I weighed around 75kg.
Here is a photo from the NPA South West 2009 in the Masters class where I weighed in at 75kg but still look quite good.

(http://i333.photobucket.com/albums/m389/felix196920008/npasouthwest2009photo.jpg)






Just my opinion Felix,but this is your best I've seen.

Agree with Courtney, I also competed at this show. Definitely the best picture I have seen of you. 8)


Title: Re: Felix,s Journal
Post by: abdominator on June 16, 2011, 05:34:52 PM
Ripped there Felix :)


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:07:18 PM
NPA SW 2009

[attachment expired]


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:08:43 PM
Onstage

[attachment expired]


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:10:08 PM
Another.

[attachment expired]


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:11:28 PM
And another.

[attachment expired]


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:13:01 PM
Yet another.

[attachment expired]


Title: Felix's Journal
Post by: Smithey on June 16, 2011, 06:15:54 PM
Hi Felix,
I hope you like these photos.You got me worried the other day when you posted that you were 12lbs lighter than last year.Was that right?Personally I don't think you should compete any lighter than you weighed in the above photos.You looked superb Sir.
 :)


Title: Re: Felix,s Journal
Post by: felix on June 16, 2011, 10:08:53 PM
Thanks Courtney for your comments and for posting the photos Michael kindly emailed me them last night I think they are excellent you are in fantastic shape in them to. The day before the South West 2009 I weighed 11.4 only 2lbs heavier than the 11.2 I weigh in the morning at minute the only reason I weighed 75kg at the South West 2009 is I ate loads of food including junk food the night before and morning of the show. Last year my weight was around 12 stone first thing in the morning just before I did the Southern but I was soft at the time and not really show ready but I decided to do the show for other reasons at the time so this year I was 12lbs ligther than I was there last year. Thanks Matt and Clint for your comments about my photo.
Sharon took some very good photos of all the Masters class at the Southern in all the compulsory poses which are very good for me to compare I feel my condition is very good but I am maybe a little flat and I have been a little tighter on occasion in the past and my tan is very pale I look as white as a ghost beside the other guys jan tana does not agree with me.
I got my disc of photos and dvd from the Yorkshire yesterday the MW class is excellent in standard I feel my condition was quite good allow my abs have been tigther I feel I look tighter in the photos I have from the Southern but my tan is excellent at the Yorkshire where I used dreamtan which always looks good on me.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
28KG DB,s X 4

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8 REPS
6 REPS
1 REP

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
20KG DB,s X 6
14KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 16, 2011, 11:43:05 PM
Here are a few photos of me from the BNBF Finals 2007

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFFINALS2007.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFFINALS200712.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFFINALS200711.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFFINALS20079.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFFINALS200710.jpg)


Title: Re: Felix,s Journal
Post by: felix on June 20, 2011, 08:25:25 PM
I trained Chest and Biceps on fri 17th.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
70KG X 5
60KG X 6
50KG X 4 DONE VERY SLOWLY

CHEST DIPS
20 REPS
17 REPS
16 REPS
15 REPS

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING BICEPS CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 1
18KG DB,s X 21


Title: Re: Felix,s Journal
Post by: felix on June 20, 2011, 09:02:18 PM
I am just home from Scotland after competing at the BNBF Scottish yesterday I had a great weekend and it was a great show in a great venue it was also great to see Sharon looking excellent on stage in her best shape yet. It was another poor showing by me I came 4th out of 4 the other 3 guys in the class were very good in my opinion I am just disapointed that in my opinion and in the opinion of some others I spoke to I have looked better on occasion in the past which is very frustrating as I have put a lot of effort in to getting ready for the show and generally over this last year except for my back injury a few weeks ago I have had a good years training and was as strong as ever and stronger than ever on certained exercises. But I can remember last year thinking to myself after a few poor showings that maybe I would never look to good on stage again and then it was great to stand on stage at the Mike Williams Classic last year in possibly my best ever shape and hear some people from the crowd shout shredded Felix when I was on stage. So I am just hoping that at some stage I will look my previous best and hopefully better and give myself my best chance to do well on stage.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 21, 2011, 08:28:34 AM
Felix your a true gent and a fighter you will be back I know it


Title: Re: Felix,s Journal
Post by: abdominator on June 21, 2011, 08:57:01 AM
I echo scott words Felix keep fighting all the way mate


Title: Re: Felix,s Journal
Post by: thebull on June 21, 2011, 12:42:52 PM
Well done for getting up there again mate. Maybe this is a sign that you need a break? It has been said before, but you have competed year in, year out AND stayed in really good condition in the offseason. Sadly as humans were cannot go on at that intensity before the body starts to say no and change is more difficult. I think your condition this year has been excellent as per usual and the photos do not lie.
Now might be a good time to feed yourself up a bit and put some weight on. I know you went to 16 stone before and I don't mean do that, but let your bodyweight go up 10-12 pounds, get some carbs down you, carry a bit of extra fat/water and train heavier. You will look even better next time you diet for that break. If you love competing then no one is going to stop you and if you decide you don't want to miss a year, come back in 2012. However if progress is what you want, why not veto your season now, eat up, get under some heavy weight and come back with some fresh new muscle in a year or 2?

Like I said mate I know you love competing and it's sad to hear your down over the Scottish, but as you well know this sport takes patience and giving yourself sometime although in the short term will feel hard, in the long term you will be more satisfied when you compete. For me the best pics I have seen of you are the South West ones when you were 75kg and the NPA South East in 2009 (?) when Fivos took the pics.


Hope you will take this as constructive rather than critical as I have great respect for what you do year on year and feel you are a bench mark for many in the bodyfat stakes.


Title: Re: Felix,s Journal
Post by: Damo NY on June 21, 2011, 12:53:48 PM
Hi Felix,

Agree with the other guys. Don't let it get you down mate. You're a fighter and obviously competing is what you love doing year in year out.

Do you think your tan may affect how conditioned you look onstage?  I haven't seen any pics of the Scottish show but pics I have seen previously of you, you always look better with dreamtan on?

Hopefully see you at the Northern show if you're attending/competing?




Title: Felix's Journal
Post by: Smithey on June 21, 2011, 01:22:03 PM
Hi Felix,
I kept getting my backside kicked when I came in light and then had a think.The guys who place highest were always bigger so I decided to compete heavier and have done a little better(not as successful as I'd prefer) but a bit better.It's your decision.Are you content just competing and making up the numbers or do you want to be a bit more successful?
 ???
As I posted earlier,I think you looked better when we shared the stage as the NPA SW.Just something to consider Sir.


Title: Re: Felix,s Journal
Post by: Toby on June 21, 2011, 01:28:37 PM
Felix, you are a renowned competitor and a great great bloke and your condition is first class. I would like to echo what Pete said as they may be wise words. A bit more weight and mass on you coupled with your famous conditioning would see you kick some ass sir!

Combine my mass and your conditioning and we are the next British Champion! Woo Yah! lol


Title: Re: Felix,s Journal
Post by: felix on June 21, 2011, 11:31:10 PM
Thanks everyone for your words of advice I am competing in the UKBFF Classic class in Belfast on 2nd of July but I have no plans after that I am not really sure what to do I love competing as it keeps me focussed and makes me push myself harder in the gym I have had years out in the past and just came back softer on stage as my weigh goes up pretty easily the longer I stay a way from the stage and it just simes to make it much harder to get back in shape again. I have ordered photos from the Southern and the Scottish I may post a couple of them up when I get them I also think Jan tana does not show of my condition as well as dreamtan but I have seen photos and the dvd from the Yorkshire where I used dreamtan and I am not really happy with myself with the way I looked there either.
I trained Back today it went really well weights back up to where they were before I hurt my back there is nothing like a sub par performance on stage to push you on in the gym I am a very determined person who does not like to give up.

BACK

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 3

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
122KG X 3

PRONE BENCH DUMBBELL ROWS
20KG DB,s X 8
30KG DB,s X 6
30KG DB,s X 6
38KG DB,s X 6

WIDE GRIP CHINS
13
8
7

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 21, 2011, 11:44:02 PM
Pete the show was the NPA South East 2008 I weighed in at 72.2kg that day I came 3rd in the MW class and qualified for NPA Finals that day I was delighted here is the photo Fivos took of me on stage.

(http://i333.photobucket.com/albums/m389/felix196920008/felixsoutheastshow-1.jpg)


Title: Re: Felix,s Journal
Post by: felix on June 22, 2011, 06:20:49 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
28KG DB,s X 6

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8
5
3

KICKBACKS
12KG DB,s X 10
14KG DB,s X 10
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 20


Title: Re: Felix,s Journal
Post by: felix on June 23, 2011, 05:23:14 PM
I trained Legs today it went pretty good.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
18KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
152.5KG X 6

GLUTE HAM RAISES
10
10
10
10

LEG EXTENSIONS
49KG X 20
63KG X 20
91KG X 20

LYING LEG CURLS
30KG X 10
35KG X 10
40KG X 10
50KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: csaunders on June 23, 2011, 06:53:42 PM
Hey felix! How's the back feeling these days? Hope training is going well!!


Title: Re: Felix,s Journal
Post by: felix on June 23, 2011, 11:03:59 PM
Hello Chris thanks for asking my back is getting a lot better and my training has started going well again and my weights are going back up again nicely.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 24, 2011, 10:21:18 AM
glad your mending mate injury's are never nice


Title: Re: Felix,s Journal
Post by: felix on June 24, 2011, 04:54:56 PM
Thanks Scott this weeks training has been my best in a good while I trained Chest and Biceps today and it went well even my bench press by far my worst exercise was up a bit again today I think it is down to my back getting better and been determined to train as hard as I can so as I look good on stage at the local UKBFF show next Sat.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 6
60KG X 7
50KG X 10

CHEST DIPS
22 REPS
15
14
11

SEATED CHEST PRESS
40KG X 8
50KG X 6
65KG X 3

BICEPS

STANDING DUMBBELL CURLS
16KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
18KG DB,s X 25

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on June 26, 2011, 07:59:03 PM
I trained Back today in another gym and it went really well I even did some very light deadlifting for the first time since I hurt my back I will increase this abit ever week in the coming weeks and see how it goes.

BACK

WIDE GRIP CHIN UPS
18 REPS
CLOSE GRIP CHIN UPS
18 REPS
WIDE GRIP CHIN UPS
10 REPS
CLOSE GRIP CHIN UPS
9 REPS

DEADLIFTS
40KG X 8
50KG X 6
60KG X 6
70KG X 10

TECNOGYM UPPER BACK ROW
40KG X 8
50KG X 6
55KG X 6
65KG X 6 STACK

TECNOGYM LOW BACK ROW
50KG X 8
65KG X 6
85KG X 6
95KG X 10 STACK

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 27, 2011, 09:28:05 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
16KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 6

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8
6
6

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 6
16KG DB,s X 16


Title: Re: Felix,s Journal
Post by: felix on June 28, 2011, 09:09:56 PM
Here are a few photos big Chris took of me at the BNBF Scottish I got them today and I am very happy with them.

(http://i333.photobucket.com/albums/m389/felix196920008/Img0216-114567.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/_DSC54081223.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/_DSC54171233.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Img0204-11234456.jpg)


Title: Re: Felix,s Journal
Post by: felix on June 28, 2011, 10:31:31 PM
I trained Legs today

LEGS

DUMBBELL WALKING LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
155KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
49KG X 20
63KG X 20
91KG X 20

LEG CURLS
30KG X 10
35KG X 10
40KG X 10
50KG X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 30, 2011, 07:15:12 PM
I trained Chest and Biceps today

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 4
60KG X 8
50KG X 11

CHEST DIPS
26 REPS
16
14
13

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 12

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 01, 2011, 08:42:27 PM
I am competing at the local UKBFF show in Belfast tomorrow I am really looking forward to it I will let you all know how I get on.


Title: Re: Felix,s Journal
Post by: felix on July 02, 2011, 09:13:52 PM
I competed in the classic class at the UKBFF show in Belfast today put I did not place but I am delighted to say Sharon looked excellent and placed 2nd in the Body Fitness class. I used show of tan today for the first time I have to say it is much much better than Jan tana and it gave me a nice even pretty dark tan which I was very happy with allow I still think I prefer dreamtan when allowed to use it. I have know real plans now I guess just train as hard as I can in the gym and see what happens from there.


Title: Re: Felix,s Journal
Post by: felix on July 03, 2011, 05:05:08 PM
Here are a few photos I took today and one I took last night.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow02723.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow0572.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow0582.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow01323.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow00923.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXNIGHTOFUKBFFSHOW2NDJULY20110452.jpg)


Title: Re: Felix,s Journal
Post by: Toby on July 03, 2011, 05:11:38 PM
I do not know what you have done, if it is the light, the tan or something but Felix, you look hugely improved in a few weeks. Always conditioned, that is your trademark but you look a bit thicker too today.

Great job mate.


Title: Re: Felix,s Journal
Post by: felix on July 03, 2011, 05:27:39 PM
Thanks Toby I ate quite abit yesterday then fish and chips last night, loads of choclate and I have ate quite a bit today to I mostly look better after I do this but I seldom risk doing it before a show allow I did eat quite abit of good carbs before I went on stage yesterday and I feel I looked the best I have been this year plus my tan was very good yesterday to but I feel I may look even better today after eating the junk food as well much fuller and more vascular anyway I think.


Title: Re: Felix,s Journal
Post by: Toby on July 03, 2011, 05:45:55 PM
I thought you looked better in the pics today than BNBF Scots mate. Just my feeling. Feeding up suits you.

Be brave once and do it before the show. Whats the worse that will happen? You will screw up just one show but at least will do it while feeling nice inside from lush food lol lol!!!


Title: Re: Felix,s Journal
Post by: felix on July 03, 2011, 10:55:57 PM
Toby I have ate up before a couple of times before shows it worked very well at NPA South West 2009 but I think you have to feel confident that your condition is very good before you do this as if you are not in great condition it will just make you softer again. I feel at the Southern and the Scottish this year my condition was pretty good but I was quite flat and my tan was very poor at both shows if I do another show this year I think I will make sure and eat plenty before I do it.


Title: Re: Felix,s Journal
Post by: Nate on July 03, 2011, 11:12:32 PM
I rate show Off tan, it's what I used last year and I had the darkest tan on stage. Only used two coats and looked the business. Felix well done, youre a champ even without the trophies :)


Title: Re: Felix,s Journal
Post by: felix on July 03, 2011, 11:29:46 PM
Thanks very much Nathan. I have to agree with you about the show of tan I put one coat of it on the night before the show and  hardly any of it came of me in bed and then another coat the morning of the show and I had a pretty dark even tan on stage which was was great after been very pale on stage at my last 2 shows after using Jan tana.


Title: Re: Felix,s Journal
Post by: Toby on July 04, 2011, 09:47:40 AM
How would you rate Dreamtan v Show off tan?

I have just ordered Dreamtan for the NPA South West and wonder if I should have gone for show off tan. Still time to order some of that too.


Title: Re: Felix,s Journal
Post by: Nate on July 04, 2011, 09:52:31 AM
No toby show off tan doesn't compare to dream tan buddy! Show off tan is the best of the non instant tans and dream tan is the best instant tan and overall tan! Use show off tan for the bnbf like I kept bloody suggesting to you, ive even got some you can HAVE.


Title: Re: Felix,s Journal
Post by: daveybriggs on July 04, 2011, 10:03:58 AM
How would you rate Dreamtan v Show off tan?

I have just ordered Dreamtan for the NPA South West and wonder if I should have gone for show off tan. Still time to order some of that too.

Felix, superb mate! have no idea how you stay so busy and look great every time. what are your plans for the rest of the year? also pass on my congrats to sharon aswell please :)


hey toby, i had exactly the same dilemma last year.

from my experience i found having a very good base coat of tan to be very very beneficial. for a couple of reasons. firstly fear and nerves will make you sweat profusely and without a form of skin stain (ie show off or jan tanna) its very easy to sweat off dream tan. secondly putting dream tan onto an already darker base makes it even better. i will be doing exact same as i did last year this year.

once you have a good base layer thenputting dream tan over the top gives a superb finish IMO. more experienced competitors dont really have an issue with sweating off dreamtan as they dont get as nervous lol.

2 coats show off tan than some dream tan as a top coat on the day of the show.

get yourself a pot of dream tan and you have option then mate :)



Title: Re: Felix,s Journal
Post by: Toby on July 04, 2011, 10:18:42 AM
i do have jantana at home so could use a couple coats of that.

I know some people do not need it and go straight for the dreamtan but I will be sweating a lot and you are right, I do not want to risk it streaking and running off to reveal a pale body! The place I ordered the dreamtan from strongly suggested I put a couple coats of something else first.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on July 04, 2011, 10:21:46 AM
Agreed the show off tan is getting rave reveiws. If you can get some use it. I have a stash of Jan tanna i'm using. Going to give ultra 1 a try. Tried it a couple of weeks ago on e shin and it's a really nice color and darker than the other Jan tanna


Title: Re: Felix,s Journal
Post by: felix on July 04, 2011, 06:50:20 PM
Thanks Davey now that I am not really bothered much with my injury and my training is going well again I am very tempted to go for another show but no firm plans yet. Toby when I can use dreamtan at an NPA show I will always go for it as I think it is the best tan out there but when dreamtan is not allowed I will go for show of tan as I now think it is a great product the only thing is I am still pretty brown yet. It is also now great to know when I do a BNBF show again that I do not have to worry about been very white on stage as was the case with me when I used Jan tana.


Title: Re: Felix,s Journal
Post by: felix on July 04, 2011, 07:35:43 PM
I trained Back today.

DEADLIFT
60KG X 8
70KG X 6
80KG X 10

CLOSE GRIP PULLDOWNS
70KG X 8
84KG X 6
105KG X 6
119KG X 3

SEATED ROWS
70KG X 8
84KG X 6
98KG X 6
122KG X 3

WIDE GRIP CHIN UPS
11
7
7

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 05, 2011, 08:38:13 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 7

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8
6
3

KICKBACKS
12KG DB,s X 10
14KG DB,s X 8
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 20


Title: Re: Felix,s Journal
Post by: felix on July 06, 2011, 09:37:02 PM
Our gym got a total refit today all the machines and free weights have been replaced they have now got 2 power racks in which is great something they never had before which will make me feel alot safer when squatting I am also looking forward to trying out some of the new machines which look very good.
 I trained legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
34KG DB,s X 12
50KG DB,s X 8

SQUATS
60KG X 10
80KG X 8
100KG X 6
120KG X 6
160KG X 6

LEG EXTENSIONS
45KG X 20
65KG X 20
95KG X 15

SEATED LEG CURLS
40KG X 10
40KG X 10
50KG X 10
50KG X 10

STRETCHES


Title: Re: Felix,s Journal
Post by: Toby on July 07, 2011, 06:04:11 AM
New machines, if good machines, are great in the gym. Although it can take a session to get used to different numbered weights on stuff with pulleys as they are all different with varying length cords which change the amount of resistance etc.

Felix, is show off tan like jan tana in that it can be applied before hand? I want to put on something under my dream tan, a few coats of whatever it will be in the days before. Was gonna use Jan T, would you suggest show off tan for a few coats before?


Title: Re: Felix,s Journal
Post by: felix on July 07, 2011, 07:21:33 PM
Toby it will probably take me a while to get used to all the new equipment but a lot of it seems very good so I am looking forward to useing it.
Toby when I have used dreamtan in the past I have just used it by itself with no base coat of anything else and I always found it gave me a great colour. Show off tan has to be applied before hand to give it time to dry and develope I put one coat on the night before and one the next morning at my last show and I had a pretty dark even tan on stage. Jan tana is a disaster with me any time I have used it I end up very pale on stage with green patches just to make it look even worse this is after following skin prep and putting on 3 coats but I do know other people who Jan tana works very well for. Show off tan may give a better base coat before putting on dreamtan but dreamtan is that good I am sure it would even cover over Jan tana as well.


Title: Re: Felix,s Journal
Post by: felix on July 08, 2011, 07:57:45 PM
I trained Chest and Biceps today there is now an decline bench in the gym so I decided to do these for a change I have not done them in years they felt abit strange and left me abit light headed so I think I will not bother to much with them maybe just now and again.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 3
60KG X 9
50KG X 14

DECLINE BENCH PRESS
50KG X 8
60KG X 6
70KG X 6
80KG X 2

SEATED INCLINE CHEST PRESS
40KG X 8
50KG X 6
55KG X 4
40KG X 9

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 13

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Toby on July 08, 2011, 08:51:46 PM
Does the show off tan need much prep Felix?

The Jan Tana seems a right pain with two weeks of scrubbing and prepping, then bathing and moisterising etc.

Is show off just a scrub before hand then slap it on?

I may buy some and ditch the Jan Tana or sell it on ebay


Title: Re: Felix,s Journal
Post by: felix on July 08, 2011, 09:38:58 PM
Toby I used an exfoliateing glove in the shower every day for a week and then used the scrub in the shower just before I applied the first coat of Show off tan I used a small roller and tray to apply it and it went on really well but you may need someone else to help you do this allow I am sure you could do most of it yourself if you had to then I let the first coat dry for about an hour put on some loose cloths then the next morning I put on a second coat with the small roller and was left with a nice even colour that lasted all day.


Title: Re: Felix,s Journal
Post by: Toby on July 08, 2011, 09:49:41 PM
Ah is show off tan that liquidy that it can be poured into a little tray? How about dream tan? Do you prep for that or just apply it? What method do you use to apply it? Bare hand? Finger scoop it on then rub it over your body parts??


Title: Re: Felix,s Journal
Post by: felix on July 08, 2011, 10:56:52 PM
Toby show off tan is very liquidy it does not come in a mousse like jan tana but I think it is a much better product. Dream tan comes in a small plastic char it is creamy in texture. I do no prep before I use it and it still gives me a great colour. I apply it with my fingers small amounts over the body then I spread it about and gently slap it in which spreads it out really well. After the show dreamtan comes of very easily all I do is bring a cloth and some baby oil and backstage after the show I put baby oil on the cloth and rub it over my skin and this takes nearly all the dreamtan of my skin and then I shower the rest of it of latter. I hope this helps Toby good luck with your preps.


Title: Re: Felix,s Journal
Post by: Toby on July 09, 2011, 06:13:53 AM
Thank you Felix.

What shows are next for you? Hoping to catch up with you guys again soon.


Title: Re: Felix,s Journal
Post by: felix on July 09, 2011, 09:55:48 PM
Toby I think I will compete this year again I feel I have not done myself justice yet and now that my training is going well again I think I can look as good if not better than I have done in the past. Here is a clip of me qualifying at the BNBF Scottish for my first BNBF Finals back in 2007 after many years of trying I was delighted that day if I can look like that or better on stage I feel I would have every chance of doing pretty well on stage.

http://www.youtube.com/watch?v=Dxmzqk_uUX4


Title: Re: Felix,s Journal
Post by: felix on July 10, 2011, 09:04:45 PM
I trained Back today at a different gym.

BACK

WIDE GRIP CHIN UPS
19
CLOSE GRIP CHIN UPS
16
WIDE GRIP CHIN UPS
9
CLOSE GRIP CHIN UPS
13

DEADLIFTS
60KG X 8
70KG X 6
90KG X 6

LOW BACK SEATED ROWS
70KG X 8
90KG X 6
110KG X 6
130KG X 6

UPPER BACK SEATED ROWS
50KG X 8
65KG X 6
75KG X 6
80KG X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 11, 2011, 05:55:35 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 5

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15
10KG DB,s X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

PLATE LOADED SHOULDER PRESS MACHINE
40KG X 8
60KG X 6

TRICEPS

PUSHDOWNS
10 REPS
8
8
4

KICKBACKS
14KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 25


Title: Re: Felix,s Journal
Post by: Cartersos on July 12, 2011, 11:00:00 PM
How's the back Felix, I see a lot of your lifts are getting back up there :)


Title: Re: Felix,s Journal
Post by: felix on July 12, 2011, 11:28:24 PM
Carter thanks for asking my back is getting alot better and my strength is going back up again because of this I also feel I am starting to look better slightly tighter and much fuller as my training is getting better again.


Title: Re: Felix,s Journal
Post by: felix on July 13, 2011, 05:28:01 PM
I trained Legs today

WALKING DUMBBELL LUNGES
BW X 16
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
25 X 40
35 X 40
35 X 40

SEATED CALF RAISE
40KG X 10
50KG X 8
60KG X 6
60KG X 6

STANDING BARBELL CALF RAISES
40KG X 10
70KG X 10
100KG X 10
130KG X 10

SEATED TOE PRESS
80KG X 10
120KG X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Damo NY on July 13, 2011, 08:26:43 PM
Bloody hell Felix. How do you manage walking lunges with 50 kg dbells!!

Good squatting.


Title: Re: Felix,s Journal
Post by: felix on July 13, 2011, 11:22:39 PM
Thanks Damien quite a few people in the gym are shocked when they see me doing the 50s not really sure how I manage them but my legs and grip have always been strong points in the gym.


Title: Re: Felix,s Journal
Post by: Maveric Matt on July 14, 2011, 12:54:14 PM
160K on the squat isn't bad either... 8)


Title: Re: Felix,s Journal
Post by: felix on July 15, 2011, 09:05:38 PM
Thanks Matt. Sharon got a photoshoot and a video of her doing her posing routine done today at the lovely seaside village of Helen,s Bay Co Down today I was offered the chance to get the photoshoot and video done of me to but I did not really want to be bothered having to shave and put tan on but after seeing Sharon getting it done today and the lovely seaside location I wish I had went for it and got mine done as well. I got some great photo of Sharon myself she was looking excellent but I am sure the one,s the photograher took will be much better I got Sharon to take some photo,s of me posing with my top of after her photoshoot and these turned out very good I just wish I had done the photoshoot and got a video done of my routine as well.
I trained Chest and Biceps today in an other gym my bench pressing was very poor for some reason but the rest of my workout went really well which is abit strange.

CHEST

BENCH PRESS
50KG X 8
70KG X 3
8OKG FAIL
70KG X 3
60KG X 8
50KG X 11

CHEST DIPS
26 REPS
17
14
13

SEATED CHEST PRESS
40KG X 10
50KG X 8
65KG X 6
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 14

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 17, 2011, 03:55:02 PM
I trained Back today it went pretty well I am just moving the deadlifts up slowly week by week and see how it goes I will not be doing a powerlifting comp untill the begining of next year so I have plenty of time to move the deads back up again. Someone came over to me in the gym today when I was doing my chin ups and says that my back looked like an anatomy chart which is always good to hear.

BACK

DEADLIFTS
60KG X 8
80KG X 6
95KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5
115KG X 2

PLATE LOADED SEATED ROWS
70KG X 8
90KG X 6
110KG X 6
132.5KG X 6

WIDE GRIP CHIN UPS
14
10
8

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on July 17, 2011, 05:48:00 PM
What did you total in your last PL comp mate and what do you want to hit next time?


Title: Re: Felix,s Journal
Post by: felix on July 17, 2011, 06:33:50 PM
Pete I just did the single lifts I did the deadlift I lifted 157.5kg and won the Irish title in the u75kg M1 or 40-45 class but I needed to lift 170kg to qualify for Worlds so at the full powerlifting Championships they give me a chance to try and lift the 170kg I managed to lift 160kg but had 2 attempts at the 170kg but I could not manage it but it was only 2 weeks before my first bodybuilding contest this year and I was on a diet so hopefully if I am not on a diet and my back stays good I will be able to lift quite abit more next year. I would like to have ago at the full powerlifting comp but I do not think my dodgy shoulder would allow me to bench to much allow in the distant past pre injury at a much heavier bodyweight I benched 125kg which seems hard for me to believe now I would also need to work at the depth of my squats but this may be possible with alot of work. My best ever deadlift was 162.5kg in the gym 2 weeks before I went for the 170kg at my last PL comp my weight was just over 72kg at the time.


Title: Re: Felix,s Journal
Post by: felix on July 19, 2011, 06:48:41 PM
Here are a few photos of me taken at the end of last week

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111662.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111942.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111392.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111452.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111502.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/SharonandFelixPhotoShootatHelensBay15thJuly20111832.jpg)


Title: Re: Felix,s Journal
Post by: felix on July 19, 2011, 08:01:08 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 7

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
15KG X 10
15KG X 10
15KG X 10
15KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
10 REPS
8
6
3

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 25

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Damo NY on July 19, 2011, 08:40:29 PM
Nice pics Felix.  Tuck those thumbs in on the biceps poses  ;)


Title: Re: Felix,s Journal
Post by: felix on July 20, 2011, 04:22:17 PM
Thanks Damien. I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
30KG X 30
40KG X 30
50KG X 30

SEATED TOE PRESS
80KG X 10
120KG X 10
160KG X 10
180KG X 10


Title: Re: Felix,s Journal
Post by: Toby on July 20, 2011, 04:58:15 PM
Nice pics Felix. Still nice and lean.

I have lost touch with a few journals as I was so focused on Taunton for a while there, so what are your plans for the remainder of the year?


Title: Re: Felix,s Journal
Post by: thebull on July 20, 2011, 06:24:31 PM
Pete I just did the single lifts I did the deadlift I lifted 157.5kg and won the Irish title in the u75kg M1 or 40-45 class but I needed to lift 170kg to qualify for Worlds so at the full powerlifting Championships they give me a chance to try and lift the 170kg I managed to lift 160kg but had 2 attempts at the 170kg but I could not manage it but it was only 2 weeks before my first bodybuilding contest this year and I was on a diet so hopefully if I am not on a diet and my back stays good I will be able to lift quite abit more next year. I would like to have ago at the full powerlifting comp but I do not think my dodgy shoulder would allow me to bench to much allow in the distant past pre injury at a much heavier bodyweight I benched 125kg which seems hard for me to believe now I would also need to work at the depth of my squats but this may be possible with alot of work. My best ever deadlift was 162.5kg in the gym 2 weeks before I went for the 170kg at my last PL comp my weight was just over 72kg at the time.

170kg to qualify for the worlds and you did 162kg on a diet? mate that cant be too much out of your reach! how heavy were u when u pulled 162.5? be nice to say youve been to the worlds.


Title: Re: Felix,s Journal
Post by: felix on July 20, 2011, 06:45:16 PM
Nice pics Felix. Still nice and lean.

I have lost touch with a few journals as I was so focused on Taunton for a while there, so what are your plans for the remainder of the year?

Toby my training is going very well at the minute and I feel I am looking better because of this I am still on my diet I have decided  to compete at the BNBF Northern in 2 and a half weeks time I am going to train as hard as I can up to the show and hopefully look my best so far this year I may also do another NPA show later this year but I will wait untill after the Northern before I make anymore plans.


Title: Re: Felix,s Journal
Post by: felix on July 20, 2011, 06:53:14 PM
Pete I was 73kg when I pulled the 162.5kg so hopefully all been well I will be able to lift more than this next year and qualify for the Worlds which would be great.


Title: Re: Felix,s Journal
Post by: SteHowie on July 20, 2011, 09:35:03 PM
Hey are you touting for your own Calendar  ;D


Title: Re: Felix,s Journal
Post by: felix on July 21, 2011, 09:04:09 PM
Steve I wish LOL. Sharon got a real photoshoot done and then she took some photos of me in the same location last week.


Title: Re: Felix,s Journal
Post by: Damo NY on July 22, 2011, 06:30:40 AM
Glad to hear you're doing the Northern show Felix. See you there!


Title: Re: Felix,s Journal
Post by: felix on July 22, 2011, 07:32:38 PM
Damien it will be great to see you at the Northern you are going to look excellent on stage.
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 4
60KG X 8
50KG X 13

CHEST DIPS
26 REPS
20
17
16

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 4

BICEPS

STANDING DUMBBELL CURLS
16KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 13

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 24, 2011, 06:54:53 PM
I trained Back today it went pretty well and I really enjoyed it.

BACK

WIDE GRIP CHINS
17 REPS
10
8

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5
115KG X 2

PLATE LOADED SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
135KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 25, 2011, 06:42:55 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
15KG X 10
15KG X 10
15KG X 10
15KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
27.5KG X 10
35KG X 8
45KG X 6
50KG X 3

KICKBACKS
14KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 25

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on July 27, 2011, 04:34:17 PM
I trained Legs today training is going very well at the minute as my back is getting a lot better I am almost feeling like a new man in the gym with all my weights going back up even thou I am on a diet and weighing bewteen 11.1.5 and 11.3 first thing in the morning which is as light as I ever go another thing is quite alot of people in the gym over this last couple of weeks have been saying to me about how good a shape I am in which is always good to hear allow I know there is a big different between looking good in a gym and looking good on stage.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 16
32KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
50KG X 20
65KG X 20
90KG X 10

SEATED TOE PRESS
100KG X 10
150KG X 10
170KG X 10
200KG X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 29, 2011, 07:07:44 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
70KG X 3
60KG X 8
50KG X 13

CHEST DIPS
27 REPS
16
13
13

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 4

BICEPS

DUMBBELL BICEPS CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
22KG DB,s X 14

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on July 30, 2011, 03:51:48 PM
looks like trainings going well mate, how are u expecting to look at the northern


Title: Re: Felix,s Journal
Post by: felix on July 30, 2011, 04:19:19 PM
Thanks Pete with my training going well I am hoping to look good at the Northern. Here are a couple of video clips of me posing I took today 8 days out from the Northern.
http://www.youtube.com/watch?v=Z0YN67OTHJg
http://www.youtube.com/watch?v=flmXglY9UdI


Title: Re: Felix,s Journal
Post by: felix on July 31, 2011, 04:35:04 PM
I have felt this last couple of weeks my condition has came in quite abit so I am glad I took the video of myself yesterday as I can now see I am leaner than I have been at my previous shows this year which I am very happy with I would be pretty happy if I look the way I do now at the Northern next Sun my weight has been more or less the same since the middle of May around 11.2 first thing in the morning but I always find the longer I stay at this weight I can get leaner whilst staying the same bodyweight. My training went well today I trained Back.

BACK

DEADLIFT
60KG X 8
80KG X 6
102.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 6
115KG X 2

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
137.5KG X 6

WIDE GRIP CHINS
14 REPS
9
8

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 01, 2011, 05:18:30 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
50KG X 20
65KG X 20

SEATED TOE PRESS
100KG X 10
120KG X 10
140KG X 10
170KG X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damo NY on August 01, 2011, 08:42:04 PM
Looking tight as always Felix.  Can I have your abs please?

See you Sunday  :)


Title: Re: Felix,s Journal
Post by: felix on August 02, 2011, 11:38:03 AM
Thanks Damien I just wish I had your muscle mass. I am looking forward to using show off tan at the Northern after having looked like casper at the other BNBF shows I have done this year after using jan tana. How are you feeling yourself now I am sure you are looking forward to competing again. I look forword to seeing you at the show and good luck.
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 6

SIDE LATERALS
10KG DB,s X 10
10KG DB,s X 10
10KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
15KG X 10
15KG X 10
15KG X 15
15KG X 15

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
50KG X 5

KICKBACKS
14KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 6
14KG DB,s X 26

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: DavieP on August 03, 2011, 09:19:42 AM
you look great felix mate.
saw you a few times in Glasgow SECC shows a few years running, before i decided to try competing.
I would like to maybe try and keep a journal, this is great to look back on.
Maybe see you backstage on Sunday.


Title: Re: Felix,s Journal
Post by: felix on August 03, 2011, 05:36:54 PM
Thanks Davie Good luck with your preps I look forward to meeting you at the show. I now think keeping a journal is a good idea after having been a bit reluctant to start one I am now glad I did  there are some great journals on here much better than mine I look forward to reading yours when you start one.
I trained Chest and Biceps today my last workout before the show and it went pretty well. I am just after reading there will be 6 in my class at the Northern I am really looking forward to it.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
70KG X 6
70KG X 4
60KG X 8
50KG X 13

CHEST DIPS
29 REPS PB
22
18
13

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 4

BICEPS

STANDING DUMBBELL CURLS
12KG X 8
18KG X 6
24KG X 6
30KG X 3
22KG X 14

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 05, 2011, 12:47:24 AM
Here are a couple of photos of me training back I got taken in the gym the other day.

(http://i333.photobucket.com/albums/m389/felix196920008/IMGP3946333.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMGP394822.jpg)


Title: Re: Felix,s Journal
Post by: Damo NY on August 05, 2011, 11:56:26 AM
Looking ripped in those training shots Felix.

Are you doing the Masters on Sunday?

2 days to go.......


Title: Re: Felix,s Journal
Post by: felix on August 05, 2011, 02:13:25 PM
Thanks Damien I am doing the Masters class on Sun. Sometimes it is hard to know which class to do in the weight classes I would be competing with younger guys around the same weight as myself in the Masters I am competing with guys around my own age but some of them can out weigh me by 15 or 20kg so it is always a hard decision to make. I am getting really excited about the show now I fly over tomorrow morning. Good luck Damien I look forward to seeing you there on Sun.


Title: Re: Felix,s Journal
Post by: Toby on August 05, 2011, 02:21:54 PM
Tricky one that I imagine - choosing between the weight classes and the masters.

I am only two years off being able to do the Masters but I think I will stick to the weight classes myself. I just feel that as a lightweight I would be totally dwarfed in the Masters as i have seen some incredible physiques in the masters. The extra depth they bring to the table is in my eyes hard to compete with.

I know you have been doing Masters this year mainly, perhaps nipping back into the Lights for a show would pay off?

What other shows are lined up this year Felix? Your airmiles account must be huge!


Title: Re: Felix,s Journal
Post by: felix on August 05, 2011, 02:42:53 PM
Toby I generally compete bewteen 71 and 73kg so I am a MW with the NPA and I used to be mostly a LW with the BNBF when it was u72kg as I could normally make that allow on a couple of occasions I failed to make the weight I am not sure with the way the BNBF are doing the classes now if I would be a LW or MW probably around the cut of point I would imagine.
I am not sure about other shows this year yet I will wait and see what happens at the Northern first and then decide.


Title: Re: Felix,s Journal
Post by: daveybriggs on August 05, 2011, 04:51:28 PM
RAZOR sharp felix, great work mate! looking spot on and at your best!

have a great weekend my friend and have fun up there.

felix, do you ever get nervous?


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on August 05, 2011, 08:56:53 PM
great condition mate ;D


Title: Re: Felix,s Journal
Post by: felix on August 05, 2011, 11:23:13 PM
Thanks Davey and Scott. I normally get pretty nervous when I am backstage getting ready to go on but I can remember when I first started competing I was alot more nervous even in the days leading up to the show.


Title: Re: Felix,s Journal
Post by: felix on August 09, 2011, 02:39:59 AM
I had a great weekend in Manchester allow I did not place the standard in my class was very high as it was in all the classes I think Jon Clark looked outstanding with the best upper body in the whole show. Steve looked great in the heavy,s even after one weeks diet and will be very hard to beat latter in the season I am sure. I think Damien looked great and was very unlucky not to place I had him 3rd the top 2 were in shredded condition DavieP looked outstanding. I felt my condition was pretty good the day before the show so I decided to try and get myself abit fuller looking as well I ate a large pizza the night before the show and a bacon omelette the morning of the show and I feel I looked quite good on stage after doing this. I traned Back today in fitness first in Manchester.

BACK

WIDE GRIP CHIN UPS
18 REPS
11
8

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 3

SEATED ROWS
70KG X 8
85KG X 6
100KG X 6
120KG X 6 STACK

LYING PRONE BENCH DUMBBELL ROWS
22KG DB,S X 8
28KG DB,S X 6
34KG DB,S X 6
40KG DB, X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 09, 2011, 07:24:34 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 3

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 12

BARBELL FRONT RAISES
17.5 X 10
17.5 X 10
17.5 X 10
17.5 X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 6
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 7
14KG DB,s X 26


Title: Re: Felix,s Journal
Post by: felix on August 09, 2011, 07:29:46 PM
Here are a few photos taken of me at the Northern.

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFNorthern6thAug2011104222.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFNorthern6thAug20110882.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFNorthern6thAug20110862.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFNorthern6thAug2011110233.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/BNBFNorthern6thAug20110932.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 11, 2011, 06:30:40 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 16
32KG DB,s X 12
50KG DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 15

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

SEATED TOE PRESS
80KG X 12
120KG X 12
140KG X 12
180KG X 12

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 13, 2011, 02:58:28 PM
I trained Chest and Biceps yesterday.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
70KG X 2
60KG X 10
50KG X 14

WEIGHTED CHEST DIPS
BW X 10
+ 20KG X 8
+ 30KG X 6
BW X 20

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 14


Title: Re: Felix,s Journal
Post by: felix on August 14, 2011, 05:00:45 PM
I trained Back today

BACK

DEADLIFTS
60KG X 8
80KG X 6
105KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
120KG X 2

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 6

WIDE GRIP CHIN UPS
14 REPS
8
7

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 16, 2011, 07:49:09 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
17.5KG X 10
17.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
24KG DB,s X 7
16KG DB,s X 17

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 16, 2011, 08:02:12 PM
Here is a photo of my legs taken today.

(http://i333.photobucket.com/albums/m389/felix196920008/Manchesterphotosandlegphotostaken16thAug2011014345.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 17, 2011, 03:50:19 PM
I trained Legs today and it went well I am really enjoying my training at the minute and I determined to push myself as hard as I can.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 16
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
47.5KG X 20
62.5KG X 20
75KG X 12

SEATED LEG CURLS
35KG X 10
40KG X 10
47.5KG X 10

SEATED TOE PRESS
80KG X 10
120KG X 10
160KG X 10
200KG X 10


Title: Re: Felix,s Journal
Post by: felix on August 19, 2011, 02:22:46 PM
I trained Chest and Biceps today it was abit of a strange workout my already bad bench pressing was a bit worse than normal but the rest of my workout went pretty well I was up a rep on my heavy set of curls and up a rep in my high rep set as well the best I have got in quite a while.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
80KG X 1
70KG X 4
60KG X 7
50KG X 12

WEIGHTED CHEST DIPS
BW X 10
+20KG X 8
+35KG X 6
+40KG X 3

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 21, 2011, 05:46:07 PM
I trained Back today and it went pretty well. I did chin ups first today I was hopeing to get 20 reps as I have never got 20 before but I got 19 which is equal my best I am not sure if I will every get 20 when I do chin ups first now a days I always seem to get bewteen 17 and 19 but it just seems so hard to get that extra rep and reach 20.

BACK

WIDE GRIP CHIN UPS
19 REPS
9
8

DEADLIFTS
60KG X 8
80KG X 6
107.5KG X 6

SEATED ROWS
8OKG X 10
100KG X 6
120KG X 6
142.5KG X 5

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 22, 2011, 08:37:35 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 10
12KG DB,s X 10

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
17.5KG X 10
17.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 8
18KG DB,s X 6
20KG DB,s X 6
24KG DB,s X 8
18KG DB,s X 17

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 22, 2011, 10:18:45 PM
Here are a few photos I got taken today.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken22ndAug20110063.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken22ndAug20110103.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken22ndAug20110164.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken22ndAug20110113.jpg)


Title: Re: Felix,s Journal
Post by: Damo NY on August 23, 2011, 09:03:16 AM
Looking tighter from the front Felix.

See you soon bud.


Title: Re: Felix,s Journal
Post by: felix on August 23, 2011, 07:44:35 PM
Thanks Damien I hope your preps are going well see you soon.


Title: Re: Felix,s Journal
Post by: felix on August 24, 2011, 04:49:00 PM
I trained Legs today.

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
65KG X 20
75KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 26, 2011, 07:35:41 PM
I trained Chest and Biceps today I decided to do dips first for a change.

CHEST

WEIGHTED CHEST DIPS
BW X 10
+20KG X 8
+40KG X 6
+42.5KG X 4

BENCH PRESS
50KG X 8
70KG X 3
60KG X 6
50KG X 12

SEATED CHEST PRESS
40KG X 10
50KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 12

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 26, 2011, 07:51:25 PM
I got the dvd and photos from the BNBF Northern yesterday that I got of Eric Guy after looking at them I am quite happy with the way I looked at the show not at my best yet but I feel I looked better at the Northern than at my earlier shows this year. I normally find the longer I stay lean for the better my condition gets even when my actual body weight stays around the same so I am hoping to look better at my next outing. It was also great to look at the other classes on the dvd as I find when you are competing yourself you miss quite a lot of the show on the day. Here is a photo of my back Eric took at the Northern.

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_34292.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 27, 2011, 11:50:43 AM
I eat 3 whole eggs in one of my meals every day on my diet I just counted them as 6g of pro and 6g of fat per egg a total of 18g of pro and 18g of fat but when I looked inside the egg box last night I discovered there is 8.5g of pro and 7.3g of fat per egg in the eggs I take which means I am getting 25.5g of pro and 21.9g of fat from my eggs this means I am eating 66 more cals a day than I thought I was eating but I am not really worried about this as in my opinion the higher I can keep my cals whilst on my diet the better.


Title: Re: Felix,s Journal
Post by: CJB on August 27, 2011, 06:25:52 PM
Hi felix, I noticed that you squat 160kg!! How deep are your squats as that's some weight for someone who weighs what you do! Are you down for kempys show? I'm sure you'll look your best this year at this show with a little longer on your diet & being able to use dream tan. Ill be there judging so will speak to you again then buddy. Chris


Title: Re: Felix,s Journal
Post by: Toby on August 27, 2011, 09:12:44 PM
That is a serious peak on the Bi from the rear Felix. BAAM!

Do you tilt/pivot the arm back a smidge to get that bad boy peak up?


Title: Re: Felix,s Journal
Post by: felix on August 27, 2011, 09:41:06 PM
HI Chris it was great to speak to you at the Northern. My 160kg squat set is abit above parallel something I have to work on to get them abit deeper but my 50kg db lunges are a pretty good depth which I am happy with. I am doing Lee,s show I am hoping to be looking abit better plus hopefully the dreamtan will help as well I am really looking forward to it. I look forward to seeing you there.


Title: Re: Felix,s Journal
Post by: felix on August 27, 2011, 10:00:21 PM
Thanks Toby my biceps are a pretty good body part for me. I find when I do the rear double bicep pose when I bend my wrists down towards my head it really helps bring out the peaks on my biceps.


Title: Re: Felix,s Journal
Post by: felix on August 28, 2011, 05:00:29 PM
I trained Back today it went really well the deadlifts felt quite easy I was very tempted to put on more weight but my plan is to increase my deadlifts by 2.5kg each week and see where it takes me.

BACK

DEADLIFTS
60KG X 8
80KG X 6
110KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 2

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 5

WIDE GRIP CHIN UPS
16
7
7


Title: Re: Felix,s Journal
Post by: felix on August 30, 2011, 04:19:02 PM
I trained Shoulders and Triceps today and it went really well I am very focussed and determined at the minute to look my very best when I next stand on stage.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 10

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 4

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
26KG DB,s X 6 PB
18KG DB,s X 18

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 31, 2011, 04:40:36 PM
I trained Legs today in a different gym which had great equipment I had a go at leg press and hack squats for the first time in a very long time which were good for a change. Some of the machines I did had no weight write on the plates so not sure what the weight was.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
80KG X 10
120KG X 6
160KG X 6
200KG X 15

LYING LEG CURLS
PIN AT 2 PLATES X 10
PIN AT 3 PLATES X 8
PIN AT 4 PLATES X 6

HACK SQUATS
40KG X 10
60KG X 8
80KG X 6
100KG X 7

SEATED CALF RAISES
25KG X 10
35KG X 8
45KG X 6
55KG X 6
60KG X 6

STANDING CALF RAISES
PIN AT 10 PLATES X 10
STACK X 10
STACK X 10
STACK X 12

LEG EXTENSIONS
PIN AT 5 PLATES X 20
PIN AT 8 PLATES X 20
PIN AT 9 PLATES X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 02, 2011, 02:27:13 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
82.5KG X 1
70KG X 4
60KG X 7
50KG X 10

WEIGHTED CHEST DIPS
BW X 10
+20KG X 6
+40KG X 4

SEATED CHEST PRESS
40KG X 10
50KG X 8
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 04, 2011, 11:44:14 PM
I trained Back today in a gym I have never trained in before it had excellent equipment and some strongman stuff as well. I had a go at the farmers walk after my training I managed to get 150kg on the frame and walk with it abit which was good fun.

BACK

WIDE GRIP CHINS
18
CLOSE GRIP CHINS
10
WIDE GRIP CHINS
9
CLOSE GRIP CHINS
9

DEADLIFTS
60KG X 8
80KG X 6
112.5KG X 6

SEATED ROWS
60KG X 10
80KG X 8
100KG X 6
11OKG X 4

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
95KG X 4

Here are a couple of videos taken of me today one doing the farmer walk with 150kg on the frame and the other of me seeing how much weight I could lift on the frame.

http://www.youtube.com/watch?v=XKJXAVeIt9U
http://www.youtube.com/watch?v=vb2eJX5rhto


Title: Re: Felix,s Journal
Post by: Toby on September 05, 2011, 12:16:18 PM
Just watched the video of you in 1996 doing the Irish natural. Wow, you have been around forever mate  ;D


Title: Re: Felix,s Journal
Post by: felix on September 05, 2011, 12:44:10 PM
Yes Toby I have been competing for quite a while I really enjoyed that show in 1996 it was my second show I was only 27 at the time I actually got in quite good shape for that show after having been very soft in my first ever show in 1995 infact I would say after years of competing pretty soft on stage it was not really untill 2006 or 2007 that I got in better condition than I was in 1996. I am looking forward to competing for a long time to come as well hopefully.


Title: Re: Felix,s Journal
Post by: Toby on September 05, 2011, 01:51:26 PM
An inspiration for sure, as I always say, you are a veteran and before competing I looked at 1000's of shows on the internet you seem to be appearing at all of them!

One of the faces I knew so well before joining naturalmuscle


Title: Re: Felix,s Journal
Post by: felix on September 06, 2011, 05:02:53 PM
Toby thanks very much for your kind words. I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 3

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 8
35KG X 6
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
26KG DB,s X 7
18KG DB,s X 19

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 07, 2011, 09:52:17 PM
I trained Legs today and it went pretty well. I decided to try a bit of chalk on my hands today when I did my lunges with the 50kg db,s to see if it would help me do a few more steps as I have generally been stuck bewteen 14 and 16 steps for quite a while now but as my legs give up before my grip it made no different and I got 15 steps today. I also tried one legged dumbbell squats today for a bit of a change and they felt pretty good.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

ONE LEGGED DUMBBELL SQUATS
BW X 10
10KG DB,s X 10
20KG DB,s X 6
30KG DB,s X 6

SEATED TOE PRESS
120KG X 10
160KG X 8
200KG X 6
210KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 09, 2011, 06:18:30 PM
I trained Chest and Biceps today I had to rush it abit today but I got a excellent pump doing this.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
70KG X 3
60KG X 8
50KG X 13

CHEST DIPS
22 REPS
18
14

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 6

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on September 10, 2011, 11:38:15 AM
good workouts mate , nice strength


Title: Re: Felix,s Journal
Post by: felix on September 10, 2011, 09:42:17 PM
Thanks Scott I feel my training is generally going very well at the minute I am really focussed and determined to look the best I have ever looked the next time I stand on stage.


Title: Re: Felix,s Journal
Post by: felix on September 11, 2011, 03:48:33 PM
I trained Back today and it went quite well.

BACK

DEADLIFTS
60KG X 8
80KG X 6
115KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 3

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
145KG X 6

WIDE GRIP CHIN UPS
12
7
6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 13, 2011, 04:58:08 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG X 10
12KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
26KG DB,s X 8
18KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 14, 2011, 04:52:28 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
47.5KG X 20
60KG X 20
75KG X 12

SEATED TOE PRESS
120KG X 10
150KG X 10
180KG X 10
220KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 15, 2011, 06:52:31 PM
I am competing at Lee,s show next weekend I was first of all just going to do the u75kg class but after hearing I could do more than one class at the show I am doing the Masters class and the u75kg class as well I am really looking forward to it. I am also competing the MWC the following week I am really looking forward to it as well so a busy couple of weekends ahead but I will really enjoy it.


Title: Re: Felix,s Journal
Post by: felix on September 16, 2011, 06:27:11 PM
I trained Chest and Biceps today and it went really well even my very poor bench pressing was back up a rep or 2 today. I am going to train as hard as I can in this coming week up to Lee,s show as I find I always look better keeping my training going as normal rather than backing of my training in the week before a show allow I may do my last workout on Wed or Thur instead of Fri. I am very determined to look my best at Lee,s show and at the MWC the following week as well.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 4
60KG X 8
50KG X 17

WEIGHTED CHEST DIPS
BW X 8
+20KG X 7
+40KG X 4
+35KG X 6

SEATED CHEST PRESS
40KG X 10
50KG X 8
80KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 18, 2011, 04:12:18 PM
I trained Back today and it went excellent my deadlift target for today was 117.5kg for 6 and this felt very easy I was very tempted to put on more weight but I am going to stick to my plan of adding 2.5kg every week and hopefully the bigger numbers will come latter in the year straight after my deadlifts I managed 18 chins full range movement to which I am very happy with all done at probably amongst the leanest I have been.

BACK

DEADLIFTS
60KG X 8
80KG X 6
117.5KG X 6

WIDE GRIP CHIN UPS
18
14
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 19, 2011, 03:31:31 PM
I trained Shoulders and Triceps today and it went pretty well.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
30KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 8
16KG DB,s X 6
20KG DB,s X 6
26KG DB,s X 8
18KG DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 20, 2011, 04:26:57 PM
I trained Legs today but it did not really go to well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB.s X 12
50KG DB,s X 10

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 5

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 14

SEATED TOE PRESS
100KG X 10
140KG X 10
180KG X 10
220KG X 6


Title: Re: Felix,s Journal
Post by: felix on September 21, 2011, 04:15:35 PM
I trained Chest and Biceps today my last workout before competing at Lee,s show on Sun which I am really looking forward to.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
60KG X 8
50KG X 15

CHEST DIPS
27 REPS
22
17

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damo NY on September 21, 2011, 06:54:51 PM
You all set for Lee's show Felix? Dreamtan should bring out your best physique to date.


Title: Re: Felix,s Journal
Post by: thebull on September 21, 2011, 08:02:07 PM
Good luck mate, hope you enjoy the day


Title: Re: Felix,s Journal
Post by: felix on September 21, 2011, 10:17:25 PM
Yes Damien I am all set I am really looking forward to the show it will  be great to compete with you on stage I am also really looking forward to using dreamtan again. It will be great to see you at the show well done again on your great win at UKBFF show.
Thank Pete it will be great to see you at the show if you are going.


Title: Re: Felix,s Journal
Post by: felix on September 22, 2011, 12:26:05 AM
Here is a photo I got taken on Mon of this week.

(http://i333.photobucket.com/albums/m389/felix196920008/19thSept20110043.jpg)


Title: Re: Felix,s Journal
Post by: felix on September 22, 2011, 09:44:27 PM
I shaved my body hair of today which is always a real shore the show is getting close now I am really looking forward to it and getting excited about it and a bit nervous as well.


Title: Re: Felix,s Journal
Post by: daveybriggs on September 22, 2011, 10:39:47 PM
hey felix! going to be surreal sharing a stage with you mate :) can't wait though and backstage will be nice with it being made up pretty much of purely natural muscle guys

all the best my friend and will see you on sun, will be there at around 10 so we can find a good seat and settle in!


Title: Re: Felix,s Journal
Post by: felix on September 22, 2011, 11:27:12 PM
Davey it will be fantastic to share a stage with you on Sun I am also doing the Masters class as well I beleive there are few natural muscle guys in that class as well so it will be a great day. I am really looking forward to seeing you at the show and seeing the fantastic improvements you have made since last year see you on Sun all the best.


Title: Re: Felix,s Journal
Post by: felix on September 23, 2011, 07:09:09 PM
I am getting really excited now I am flying over in the morning it will be great to compete with and see a lot of people from the forum at the show I am really looking forward to it.


Title: Re: Felix,s Journal
Post by: thebull on September 24, 2011, 10:53:34 PM
Can you do a few classes in lees show mate


Title: Re: Felix,s Journal
Post by: felix on September 26, 2011, 11:08:30 PM
I had a great weekend at Lee,s show it was great to stand on stage in an excellent Masters and LW class and I feel I looked the best I have looked so far this year allow I did not do well in either class. It was great to meet up with so many people at the show. I am now really looking forward to doing the MWC next weekend.


Title: Re: Felix,s Journal
Post by: felix on September 27, 2011, 11:12:48 PM
I trained Back today but I decided not to do deadlifts after I hurt my back abit squatting last week allow it feels alot better now I think with the MWC at the weekend I will not do squats in my leg workout tomorrow either just to be on the safe side.

BACK

WIDE GRIP CHIN UPS
17 REPS
10
9

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
70KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 28, 2011, 04:10:02 PM
I trained legs today and it went ok

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
32KG DB,s X 12
50KG DB,s X 11

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 15

SEATED LEG CURLS
37.5KG X 10
42.5KG X 10
47.5KG X 10

SEATED TOE PRESS
120KG X 10
160KG X 10
190KG X 10
140KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 30, 2011, 04:59:01 PM
I trained Chest and Biceps today and it went ok I even hit a PB in the chest dips hitting over 30 reps for the first time I managed 32 reps today. I am really looking forward to competing at the MWC on Sun it will be a great show I would love to qualify for the Finals again but I see there will be 8 in my class so I am sure it will be hard for me to qualify.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 4
60KG X 8
50KG X 12

CHEST DIPS
32 REPS PB
22
16

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
22KG DB,s X 14

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 04, 2011, 12:49:42 AM
I really enjoyed the show yesterday it was great to meet up with everyone again and to see some great battles on stage. I competed in the Masters Class Jon Bibb looked excellent winning the class the class was very good I did not place allow I think I was looking quite good for me yesterday. I think Sharon looked excellent yesterday coming 5th in the Figure class. I am looking forward to training tomorrow again. Here is a photo taken of me the morning of the show in the hotel.

(http://i333.photobucket.com/albums/m389/felix196920008/NPAMIKEWILLIAMSCLASSICOCT2ND201120092.jpg)


Title: Re: Felix,s Journal
Post by: CJB on October 04, 2011, 04:00:44 PM
Looking ripped there felix!!!


Title: Re: Felix,s Journal
Post by: felix on October 04, 2011, 04:37:54 PM
Thanks very much Chris I think my condition was pretty good on the day. I trained Back today and it went well.

BACK

DEADLIFTS
60KG X 8
80KG X 6
120KG X 4

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 2

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 6

WIDE GRIP CHIN UPS
13 REPS
7
7

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 05, 2011, 01:59:50 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
28KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
10KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
26KG DB,s X 8
18KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Toby on October 05, 2011, 02:01:30 PM
Felix, you have improved hugely as the season as progressed, you looked maybe too lean early on but have looked to fill out more as we hit the final stretch of the season. What is the current weight? Still around the normal early - mid 11 stones?


Title: Re: Felix,s Journal
Post by: felix on October 05, 2011, 03:12:39 PM
Thanks Toby I was actually abit heavier at the beginning of the season than I am now I feel I looked pretty good at the NABBA NI at the end of April then I pulled the muscles across my lower back and I went in to the NPA Yorkshire with very little training in the 4 weeks up to the show allow I weighed 71.5kg on the day I do not feel my condition was that good and I was also flatter than normal but my back is generally alot better now allow I hurt it slightly again a couple of weeks ago squatting but it seems to have healed up quickly. I feel as my training has got better my muscles have started to look fuller again even thou I have got abit lighter  and I actually weighed in at 70.2kg at the MWC the joint second ligthest I have ever been at a show and strangely enought exactly the same weight I was at MWC last year but after looking at photos from last year I feel I looked better there last year than this. Toby an interesting thing is since 2007 I have competed at various weights bewteen 70 - 75kg sometimes I have looked very good at 75 other times not so good and somtimes I have looked very good at 70 -72kg other times not so good.


Title: Re: Felix,s Journal
Post by: felix on October 06, 2011, 09:23:12 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 10

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 15

SEATED LEG CURLS
35KG X 10
50KG X 8
50KG X 8

SEATED TOE PRESS
100KG X 10
130KG X 10
150KG X 12
160KG X 12

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 07, 2011, 07:58:43 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 3
60KG X 6
50KG X 12

CHEST DIPS
27 REPS
19
15

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 14

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 07, 2011, 08:54:12 PM
Here are a few photos of me taken the weekend of Lee,s show.

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20110632.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20110442.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20110862.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20110942.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20112682.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/UKDFBASEPT20113052.jpg)


Title: Re: Felix,s Journal
Post by: felix on October 09, 2011, 06:08:53 PM
I trained Back today and it went very well I got my 122.5kg deadlifts for 4 reps easily I seen last night on the Irish drugfree powerlifting site all there comp dates for next year are up so I am looking forward to having another go at trying to get 170kg that would qualify me for the Worlds last year I lifted 160kg at the comp I did and 162.5kg in the gym but I never managed 170kg. Last year when I lifted 162.5kg my 4 rep max was 130kg so I am hoping if I can get my 4 rep max up to 140kg this will get me lifting 170kg plus for 1 rep.

BACK

DEADLIFTS
60KG X 8
85KG X 6
122.5KG X 4

WIDE GRIP CHIN UPS
18 REPS
12
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: naturalstrength on October 10, 2011, 05:51:34 PM
Hi felix,

Sorry its took a while to post but was good chatting with you again at the mwc...keep lifting mate :)


Title: Re: Felix,s Journal
Post by: felix on October 10, 2011, 07:24:14 PM
Hello Kyle It was great talking to you at the MWC you looked excellent on stage I am sure when you come back to the stage in 2013 you will look even better.


Title: Re: Felix,s Journal
Post by: Maveric Matt on October 11, 2011, 12:48:08 PM
Are you planning on compeating next year Felix (Bodybuilding)?
Nice avitar by the way! 8)


Title: Re: Felix,s Journal
Post by: felix on October 11, 2011, 01:59:50 PM
Matt I will probably compete in Bodybuilding next year again I may leave it till the later qualifiers it will depend on how the powerlifting goes for me. Some people will probably think I am mad but I am going to compete again this year at the end of Nov at the NABBA Seniors Britain which I qualified for earlier in the year at the NABBA NI. Thanks Matt for your comment about my avatar that photo is from 2007 which was a very good year for me on stage I qualified for both the BNBF and NPA Finals that year and I really enjoyed competing in both Finals something I will always remember with pride.


Title: Re: Felix,s Journal
Post by: felix on October 11, 2011, 08:41:28 PM
I trained Shoulders and Triceps today and it went pretty well.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
20KG DB,s X 6
28KG DB,s X 6 PB
18KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 12, 2011, 04:08:10 PM
I trained Legs today and it went pretty well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 12

SEATED LEGS CURLS
37.5KG X 10
37.5KG X 10
42.5KG X 10
47.5KG X 10

SEATED TOE PRESS
100KG X 12
130KG X 12
180KG X 12
140KG X 20


Title: Re: Felix,s Journal
Post by: felix on October 14, 2011, 05:49:56 PM
I trained Chest and Biceps today.

CHEST
50KG X 8
70KG X 5
80KG X 1
70KG X 3
60KG X 8
50KG X 13

CHEST DIPS
30 REPS
20
15

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 14


Title: Re: Felix,s Journal
Post by: felix on October 16, 2011, 01:56:08 AM
This is my current cutting diet my current weight is just over 70kg first thing in the morning around the same as I was at my last couple of shows I am wanting to stay in and around 70 to 72kg at the minute as I am competing again in a few weeks

Meal 1
5 WEETIBIXS, 30G WHEY, 3/4 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
50G PRO, 127G CARBS, 19G FAT, 1.3G SALT

MEAL 2
100G OATS, 30G WHEY WITH WATER
35G PRO, 63G CARBS, 9G FAT, .3G SALT

MEAL 3
30G WHEY,WITH WATER, 1 APPLE
24G PRO, 21G CARBS, 1G FAT, .3G SALT

MEAL 4
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 3 LARGE EGGS, WITH WATER
36G PRO, 40G CARBS, 24.5G FAT, 1.6G SALT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN TUNA, 10ML UDO,S OIL
45.5G PRO, 40G CARBS, 13G FAT, 2G SALT

20MG OF SPREAD ON BREAD
12G FAT, .3G SALT

TOTAL
190.5G PRO, 291G CARBS, 78.5G FAT, 5.8G SALT
    X 4           X 4             X9
 762 CALS    1164 CALS    706.5 CALS = TOTAL 2632.5 CALS PER DAY, 5.8G OF SALT PER DAY

EVERY SUN I EAT MORE THAN THIS EITHER A CHEAT MEAL OR JUST EXTRA OATS OR WEETABIXS


Title: Re: Felix,s Journal
Post by: felix on October 16, 2011, 07:23:15 PM
I trained Back today in a different gym and it went really well.

BACK

DEADLIFTS
60KG X 8
85KG X 6
125KG X 4

WIDE GRIP CHIN UPS
19 REPS
CLOSE GRIP CHIN UPS
13
WIDE GRIP CHIN UPS
7
CLOSE GRIP CHIN UPS
8

UPPER BACK ROWS
40KG X 8
50KG X 6
60KG X 6
67.5KG X 6 STACK

LOW BACK SEATED ROWS
60KG X 8
70KG X 6
80KG X 6
97.5KG X 15 STACK

WIDE GRIP PULLDOWNS
60KG X 8
70KG X 6
80KG X 5

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 17, 2011, 08:01:29 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISE
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
10KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
18KG DB,s X 21

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 18, 2011, 01:00:38 AM
I got my photos from Fivos today of the MWC and they are excellent here are some of them.

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_004622.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_00472.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_00482.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0049223.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0050223.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_00512.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_00522.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_00532.jpg)


Title: Re: Felix,s Journal
Post by: felix on October 19, 2011, 05:08:44 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 14

SEATED LEG CURLS
35KG X 10
40KG X 10
42.5KG X 10
45KG X 10

SEATED TOE PRESS
100KG X 12
130KG X 12
150KG X 12
170KG X 10
130KG X 18

ABS

CRUNCHES
40 X 3

STRETCHES



Title: Re: Felix,s Journal
Post by: felix on October 21, 2011, 04:59:09 PM
I trained Chest and Biceps today not a great workout but I have had worse.

CHEST

BENCH PRESS
50KG X 8
70KG X 3
80KG X 1
82.5KG X 1
70KG X 3
60KG X 8
50KG X 14

CHEST DIPS
30 REPS
18
15

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 14

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 23, 2011, 07:11:35 PM
I trained Back today in a different gym.

BACK

WIDE GRIP CHIN UPS
18
CLOSE GRIP CHIN UPS
11
WIDE GRIP CHIN UPS
6
CLOSE GRIP CHIN UPS
9

DEADLIFTS
60KG X 8
85KG X 6
127.5KG X 2

LOW BACK SEATED ROWS
60KG X 10
85KG X 8
110KG X 6
130KG X 4

UPPER BACK SEATED ROWS
40KG X 10
55KG X 8
65KG X 6
75KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 24, 2011, 12:36:07 AM
Here is a video clip of me doing 18 chin ups in the gym today.
http://www.youtube.com/watch?v=HOnWxXFqJkk


Title: Re: Felix,s Journal
Post by: felix on October 24, 2011, 08:21:00 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 12
12KG DB,s X 12

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
18KG DB,s X 21

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 26, 2011, 02:36:19 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 3

SEATED LEG CURLS
30KG X 10
35KG X 10
40KG X 10

LEG EXTENSIONS
35KG X 20
35KG X 30
35KG X 40

SEATED TOE PRESS
100KG X 12
130KG X 12
150KG X 12
170KG X 12
140KG X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Toby on October 26, 2011, 04:17:28 PM
Felix, your legs are crazy strong for a gentlemen of your height and stature. With your height which must be 5ft 11 and weight of what?! 11st 4lb, to be walking dumb lunges with 50kg is ridiculous!! And I am jealous of the set of 160kg squats too!


Title: Re: Felix,s Journal
Post by: felix on October 26, 2011, 05:24:52 PM
Thanks Toby I am actually abit over 6.1 and I compete around 11.2 - 11.4 which is also my current weight as I am competing in just over 3 weeks again. My legs have always been a strong boypart for me in the gym except for a few injuries I have had with them over the years I used to have a lot of knee problems which I feel started from doing very heavy leg extensions I used to be very strong at these but I torn a ligament in my knee one day doing them now a days I just do higher reps with these but ever since I started doing walking lunges just over 2 years ago my knees have got a lot better and it is funny sometimes people come over to me in the gym and say how do you hold on to the 50s never mind do lunges with them. It is just a pity I do not look like I can do these weights but it is still nice to be able to do them.


Title: Re: Felix,s Journal
Post by: Toby on October 26, 2011, 05:52:37 PM
You are 6' 1"? Wow, I remember you towering over me but blimey, but then I am midget class! lol

It is not so much you do not look like you can do that kinda weight, I cannot get near that myself and I am a lot more compact, I cannot even hold the 50's for long enough, I drop them after 6 shrugs!!!!

It is an insane weight for anyone but your weight / height ratio makes it so impressive


Title: Re: Felix,s Journal
Post by: felix on October 26, 2011, 10:28:27 PM
Thanks again Toby you lift some very heavy weights yourself. I used to be much heavier than I am now weighing mostly bewteen 15 and 16 stone from when I was 19 to I was 30 with the exception of a few shows I did in my mid to late 20s sometimes I think this has helped me to keep pretty strong at a now light bodyweight as my body was pretty used to lifting heavy when I was heavy. I am going to post a few photos here of when I was between 15 and 16 stone I have posted them up before in the past but I think they may be of interest to newer members of the forum. The first 3 are of me in the gym aged 26 weight just over 15 stone and in the beech photo I am 16 stone.

(http://i333.photobucket.com/albums/m389/felix196920008/LastScan199642.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/LastScan1996382.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/LastScan1996182.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/beechphotoinmid20s2345.jpg)


Title: Re: Felix,s Journal
Post by: Tayloremms on October 27, 2011, 08:15:38 AM
Hi felix

To be honest with you they are totally what i needed to see, i have always had this little thing in the back off my mind thinking can i actually do it and get my body into that condition, but after seeing them pics and the condition you are in now it shows that with hard work and commitment it actually can be done and to an excellent standard thanks very much very insperational.


Title: Re: Felix,s Journal
Post by: felix on October 27, 2011, 08:38:12 PM
Thanks very much Taylor back in them days I used to eat bewteen 4.500 and 5000cals a day it was not really untill 2006 - 2007 that I really hit top condition on stage I feel that staying quite abit leaner in the off- season really helped me with my condition now a days I keep my cals bewteen 3500-3800 in the off season this keeps me pretty lean then when I diet for a show I reduce my cals but I try to never drop them beneath 2500cals and I always try to keep my carbs above 250g a day I find this keeps me feeling pretty good and my strenght levels are still quite good but I am still able to get pretty lean for contests doing this.
I am sure Taylor you will be in great shape when you stand on stage next year.


Title: Re: Felix,s Journal
Post by: Tayloremms on October 27, 2011, 10:38:24 PM
That is really helpfull, yeah thats why i am going for the diet and hard training right through the off season and try to do as many comps i can to condition my body to a high standard, i know its going to be hard but looking at your pics and journal it shows that is is very plausible and you are someone to look up to, that shows with hard work it can be done.
The only one thing i will need to learn to get over is this nerves sides ha ha


Title: Re: Felix,s Journal
Post by: felix on October 27, 2011, 11:44:30 PM
Thanks again Taylor I think doing a few shows is a good idea I am sure you will over come your nerves when you get on stage allow I still sometimes feel nervous before I get on stage.


Title: Re: Felix,s Journal
Post by: felix on October 28, 2011, 03:44:34 PM
I trained Chest and Biceps today and it went ok.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
82.5KG X 1
70KG X 3
60KG X 6
50KG X 13

CHEST DIPS
30 REPS
20
18

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 3

BICEPS

DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on October 30, 2011, 08:49:39 PM
I trained Back today in different gym it was an excellent workout I managed to get 20 chin ups today for the first time in my life this has been a goal of mine for a couple of years now and I am delighted to finally reach 20 and I did chin ups today after deadlifts so I was not expecting to get to many but I just felt very good in the gym today.

BACK

DEADLIFTS
60KG X 8
85KG X 6
127.5KG X 4

WIDE GRIP CHIN UPS
20 REPS PB DELIGHTED

CLOSE GRIP CHIN UPS
15
WIDE GRIP CHIN UPS
10
CLOSE GRIP CHIN UPS
7

UPPER BACK SEATED ROWS
35KG X 8
45KG X 6
55KG X 6
67.5KG X 6 STACK

LOW BACK SEATED ROWS
60KG X 8
70KG X 6
85KG X 6
97.5KG X 8 STACK

ABS
 
CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 31, 2011, 06:42:25 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
28KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
20KG DB,s X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 02, 2011, 09:17:40 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 12

SEATED LEG CURLS
30KG X 10
35KG X 10
40KG X 10

SEATED TOE PRESS
100KG X 12
130KG X 12
150KG X 12
170KG X 12
140KG X 20


Title: Re: Felix,s Journal
Post by: SimonC on November 02, 2011, 10:50:47 PM
Hi Felix, I,m a new poster so hi. Just curious about your diet, as I,m well into my 40s I find I,m quite sensitive to too any carbs of the potato/pasta variety and some days just have some ready brek in the a.m and a banana in a shake. Is this something you,ve experienced being a mature gentleman or do you have a fast metabolism and can eat carbs without concern. Trying to drop body fat with lower carbs and cardio but my bodyweight seems stubborn. Cheers. 


Title: Re: Felix,s Journal
Post by: felix on November 02, 2011, 11:28:31 PM
Simon welcome to the forum my current diet is on the previous page of my journal I am competing again in just over 2 weeks I never really drop my cals to low. Simon maybe the reason you have stopped losing body fat is that your cals are to low rather than to high sometimes when your cals are very low your body holds on to fat rather than gets rids of it to protect itself. Maybe if you try increasing your cals by say 2 or 300 a day and see if this gets your metabolism going again also I find one higher calorie day or a day a week with a cheat meal helps keep my metabolism going faster also I think it is important to keep lifting heavy weights during a diet and try not to over do the cardio either. I find oats, multigraine wholemeal bread good sources of carbs also maybe try sweet potatoes, wholegraine pasta or rice instead of the white variety. I hope this helps abit but I know others will have different opinions on this than me.


Title: Re: Felix,s Journal
Post by: Damo NY on November 03, 2011, 09:17:51 AM
Incredible Bulk on those pics Felix!

Good luck for the show in 2 weeks. Don't know how you manage to compete in so many shows year in year out - You must hold the unofficial record for the amount of shows you've competed in  :)


Title: Re: Felix,s Journal
Post by: felix on November 04, 2011, 09:57:38 PM
Damien yes I was pretty big back then but I was soft as well I was looking through an old book journal I have today and found something that may be of interest it is my stats at the last time I was 16 stone just before I started a diet back in 1999 I will write it down the way it was wrote in the journal.

26TH JULY 1999
BODYWEIGHT 16 STONE 0 POUNDS
MY BODY MEASUREMENTS
UPPER ARM 18 INCHES
FOREARM   15 INCHES
CHEST       45 INCHES
CHEST EX   47 1/2 INCHES
WAIST       37 INCHES
THIGHTS    26 1/2 INCHES
CALVES      16 INCHES
NECK         17 1/4 INCHES
HIPS          40 1/2 INCHES
UPPER ARM 18 3/4 INCHES PUMPED UP AFTER TRAINING

I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 10
60KG X 8
65KG X 6
65KG X 4

CHEST DIPS
31 REPS
20
15

SEATED CHEST PRESS
40KG X 10
50KG X 8
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 13

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SimonC on November 04, 2011, 10:02:29 PM
18 and 3/4 inches pumped, hell man that's a big arm. They must still be big after the weight loss, how big now?


Title: Re: Felix,s Journal
Post by: felix on November 04, 2011, 10:56:51 PM
Simon they are not near as big now I was pretty shocked when I measured them one morning last week they measured just over
15 1/4 inches cold which would probably mean they would be around 16 inches pumped allow I have not measured them pumped in years but my condition is pretty extreme at the minute and this can bring your stat numbers down but at the same time my arms look a lot more peaked now than they did back then.


Title: Re: Felix,s Journal
Post by: felix on November 04, 2011, 11:53:00 PM
Damien I forgot to say in my last post thanks for your good wishs for the show and you are right I have entered some amount of shows especially this last 5 years.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on November 05, 2011, 01:31:57 PM
Simon they are not near as big now I was pretty shocked when I measured them one morning last week they measured just over
15 1/4 inches cold which would probably mean they would be around 16 inches pumped allow I have not measured them pumped in years but my condition is pretty extreme at the minute and this can bring your stat numbers down but at the same time my arms look a lot more peaked now than they did back then.

Your conditions always extreme mate. I echo Damo. 4 shows this year nearly did me in, you are a machine.


Title: Re: Felix,s Journal
Post by: felix on November 07, 2011, 04:01:22 PM
Thanks Scott. I competed in the Northern Ireland Fitness Model Assocation Championships in Belfast yesterday it was something abit different it was judged over 3 rounds Formal wear, Sports wear and Swimwear in the Formal wear round you come out with a suit on I felt very uncomfortable in this round as I never really dress up accept for weddings and funerals then 2nd was the Sports wear round were you come out with shorts on and do a routine I did my bodybuilding routine in this round so it suited me a lot better then in the 3rd round the Swimwear round you came out and did quarter turns and a few poses which also suited me pretty well. At the end of the show the the top 3 in each round where called out on stage to get Gold, Silver and Bronze medals when the Formal wear round winners were called out and I did not make the top 3 I was pretty disappointed then I was delighted when I was called out on stage in 2nd place in the Sports Wear round then in the Swimwear round I was quite happy to get 3rd place. I felt my condition was pretty good yesterday before I went to the show then when I was back stage when we were getting ready some of the other competitors came over and told me they could not believe how ripped I was this made me think I must have hit my condition right also later on 1 of the judges told me he though I was totally shredded which is always nice to hear. I always find if I have to ask people at shows how do they think I was looking this means I was not in top shape as the few times I have been in top shape I find people will come over and tell you what they think. I am also delighted to say Sharon won her class looking fantastic in each round I am very proud of her. Just less than 2 weeks now till my last show of the year and then alot more food for me.

I trained Back today and it went really well I equalled my 4 rep personal best in the deadlift getting 130kg for 4 reps and it felt pretty easy today

DEADLIFTS
60KG X 8
90KG X 6
130KG X 4

WIDE GRIP CHIN UPS
18 REPS
14
13

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 3

CLOSE GRIP PULLDONS
70KG X 8
85KG X 6
105KG X 2

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 08, 2011, 06:26:09 PM
I trained Shoulders and Triceps today I went abit lighter with my presses today and did a few more reps as I hurt my already dodgy right shoulder a bit trying to throw up the 30 db,s last week.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 8
24KG DB,s X 10

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
50KG X 4

KICKBACKS
10KG DB,s X 10
16KG DB,S X 8
22KG DB,s X 6
28KG DB,s X 6
20KG DB,s X 18

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on November 08, 2011, 07:06:33 PM
Good workout mate, I find it interesting on the last one that you went up to 24kg on shoulder press then got up to 28kg on kickbacks! Are your triceps just very strong?!


Title: Re: Felix,s Journal
Post by: felix on November 08, 2011, 07:38:58 PM
Thanks Pete. I normally go up to 30kg with the dumbbell press these days but I hurt my shoulder abit trying to throw them up last week so I decided to go abit lighter  today in the past  before I first hurt my shoulder I used to do 80lb db in my old gym for 8 reps throwing them up myself but I was also heavier in them days. Triceps have always been a strong bodypart for me I have always being good at dips, bench dips, pushdowns etc and my kickbacks are getting a lot better now to thankfully my long term shoulder problems have never really affected my tricep training allow sometimes the chest dips I do do hurt my shoulder when I decide to try and add abit of weight.


Title: Re: Felix,s Journal
Post by: felix on November 09, 2011, 11:34:11 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
32KG DB,s X 12
50KG DB,s X 10

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 12

SEATED LEG CURLS
35KG X 10
40KG X 10
42.5KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
110KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 10, 2011, 09:03:11 PM
I trained Chest and Biceps today but my shoulder was pretty sore so the chest part of the workout was not great I could not do the seated chest press it was just to sore so I done more sets of chest dips instead which did not hurt to much but my biceps where as strong as normal. I am really looking forward to going to Glasgow tomorrow Sharon is competing at the World Drug Free Powerlifting Championships  there on Sat a great achevement for her.

CHEST

BENCH PRESS
50KG X 8
70KG X 3
60KG X 8
50KG X 13

CHEST DIPS
30 REPS
21
20
15
12
10

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 13

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Damo NY on November 10, 2011, 09:09:20 PM
Good luck to Sharon. Have a good one  :)


Title: Re: Felix,s Journal
Post by: Cartersos on November 10, 2011, 11:07:42 PM
Hiya Felix! Just got to say that is some crazy dipping!!! Do.you have much rest between sets? Great stuff.


Title: Re: Felix,s Journal
Post by: daveybriggs on November 10, 2011, 11:12:14 PM
I also find the same thing when my shoulder or elbow gets delicate, dips feel very safe and comfortable and providing you get the deph just right really seem to hit the chest well.

Hows life treating you felix? what are you plans for the future mate?

pass on my best wishes to sharon, I am sure she will have a great time and enjoy it as always. Would love to have a go at a drug free powerlifting meet!



Title: Re: Felix,s Journal
Post by: felix on November 14, 2011, 12:48:01 AM
I am just home from Glasgow I am delighted to say Sharon won her class at the Worlds I am very proud of her she puts so much effort in to her workouts in the gym and it is fantastic to see her become a World Champion she is delighted to. Thanks Damien, Carter and Davey for your good wishs.
Carter I have always had strong triceps and biceps I think this is because when I was young before I ever went to a gym I had one dumbbell that I did lots of curls with every day and I used to get an armchair and do tricep dips with my feet on another chair everyday as well not ideal I know but it did give me pretty big arms at the time. Probably the reason I can do so many dips at the minute is I am very light I would say I probably take between 60 and 90sec bewteen my sets of dips allow I never time it.
Davey I am still dieting at the minute as I am competing next Sun at the NABBA Masters Finals then at the start of next year I am planning to give deadlifting a go again at the Irish Single lifts Championships. I think you should give powerlifting a go I found it really exciting lifting the weights on the platform when I competed earlier this year it was very enjoyable.


Title: Re: Felix,s Journal
Post by: felix on November 14, 2011, 03:20:01 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
90KG X 6
132.5KG X 4  4 REP PB

WIDE GRIP CHIN UPS
18 REPS
13
8

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
145KG X 6

UPPER BACK SEATED ROWS
45KG X 10
55KG X 8
65KG X 6
75KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 15, 2011, 10:08:59 PM
I trained Shoulders and Triceps today I decided to leave out db shoulder press to try and give my shoulder abit of a rest and it went ok allow the the front raises did hurt abit.

SHOULDERS

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
12KG X 10
12KG X 10
12KG X 10
12KG X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
20KG DB,s X 18


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on November 16, 2011, 08:50:08 AM
nice and strong there mate


Title: Re: Felix,s Journal
Post by: felix on November 16, 2011, 07:43:13 PM
Thanks Scott I am trying to push myself hard in the gym I am competing at the NABBA Masters Finals in Brierley Hill this Sun and I want to try and look my best for this show before I up my calories by quite alot from next week which I am really looking forward to.

I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

SEATED LEG CURLS
35KG X 10
40KG X 10
42.5KG X 10

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 20

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 17, 2011, 09:41:28 PM
I trained Chest and Biceps today I decided not to do benching as my shoulder is still pretty sore and I decided to 8 sets of chest dips each to failure  instead and talk about the pump I got from this in my chest I also found it quite hard to train biceps so they were down abit as I so tired from the chest dips.

CHEST

CHEST DIPS
35 REPS PB
22
16
15
15
12
12
11

BICEPS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 1
26KG DB,s X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 18, 2011, 08:48:36 PM
I am competing at the NABBA Masters Finals on Sun in Brierley Hill I qualified for this when I came 4th at the NABBA NI away back in April I am really looking forward to it my last show of the year I hope to look at my best I am sure there will be alot of food consumed come Sun evening. I fly out tomorrow so I will probably not be on the forum much untill Mon night.


Title: Re: Felix,s Journal
Post by: felix on November 22, 2011, 12:46:37 PM
I came back home last night after a great weekend away it was great to see Courtney at the show on Sun he looked great and did excellent coming 3rd in the class  and allow I did not do well I was also pretty happy with my condition on Sun and at my last couple of shows after having being abit below par at my first shows this year. I have heard it been says I have always looked the same every time I have stood on stage here are a couple of videos of me on stage the first is at the BNBF Scottish 2003 and the second at the BNBF Finals 2007 I think there is quite abit of different in the way I look at these shows.
http://www.youtube.com/watch?v=XJt-wdgqEW8
http://www.youtube.com/watch?v=-OLZVTYiYZ4&feature=related

I trained Back today

DEADLIFTS
60KG X 8
90KG X 6
135KG X 3

WIDE GRIP CHIN UPS
18 REPS
12
11

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6


Title: Re: Felix,s Journal
Post by: felix on November 22, 2011, 03:39:36 PM
I am going to up my calories by quite abit now from the 2635 cals I was on in my contest diet to 3451 cals I may increase this by abit more but I will see how this goes I will stay quite lean on this diet probably not going much over 12 stone. This will be my off season diet allow at the weekends I may eat more including the odd cheat meal.

Meal 1
5 WEETIBIXS, 30G WHEY, 3/4 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
50G PRO, 127,5G CARBS, 19G FAT

Meal 2
125G OATS, 30G WHEY WITH WATER
38G PRO, 78G CARBS, 11G FAT

Meal 3
30G WHEY, 1 LARGE BANANA, WITH WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 3 LARGE EGGS, 1/2 PINT SS MILK
50G PRO, 75G CARBS, 30.5G FAT

Meal 5
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN TUNA, 1/2 PINT SS MILK 10ML UDO,S OIL
59.5G PRO 75G CARBS, 18G FAT

40G OF SPREAD ON BREAD
24G OF FAT

1 APPLE 15G CARBS

TOTAL
222.5G PRO, 407.5G CARBS, 103.5G FAT
    X 4            X 4                 X 9
890 CALS     1630 CALS       931.5 CALS = TOTAL 3451 CALS


Title: Re: Felix,s Journal
Post by: Alex on November 22, 2011, 05:49:28 PM
Milk.. I wish i got on with Milk! Nice cheap source of protein and tastes good too!


Title: Re: Felix,s Journal
Post by: felix on November 22, 2011, 11:43:40 PM
Alex I am a big fan of milk I used to drink 6 pints a day at one stage with no ill affect except for weight gain from the extra calories when dieting this year I cut my milk down to 3/4 of a pint a day but in the past I have got in really good condition whilst still consumeing 2 pints of ss milk a day. I am looking forward to drinking milk with my meals again now I may add in some more again as the weeks go on.


Title: Re: Felix,s Journal
Post by: felix on November 28, 2011, 12:54:18 AM
I have not trained seen tue when I hurt my back abit again I am going to try and train abit tomorrow again and see how it goes. It has gave a bit of time for reflection on my competive season this year I have done 11 contests the most I have ever done in one year and I did not win one trophy this year allow I did manage to get a silver and a brooze medal at my second last show in Belfast so not a very succesfull year for me on stage but I have to remember that up untill 2007 I had never got a trophy and had never qualified for a Finals and then bewteen 2007 and 2010 I collected 13 trophys and qualified for and competed in the BNBF Finals 2007-2008, NPA Finals 2007-2008 and I qualified for the UKBFF FINALS 2008-2009 allow I did not do there finals due to the rule that they do not let you compete with anyone else if you want to do there finals. I came 1st in 3 shows in 2008 but I was the only competitor in these which I few people pointed out to me at the time then in 2009 I stood on stage in Belfast  at the UKBFF NI in the Classic Class there where 3 of us in the class and I was over the moon when I was called out the winner 1st UKBFF NI Classic class 2009. I really enjoyed every show I did this year but I do not think I looked at my very best this year allow at my last couple of shows I think I looked not to bad here are a few photos I took in the hotel room before I did my last show the NABBA Masters Finals 20th Nov 2011.

(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov201108622.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov201105022.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov201100522.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov201100622.jpg)

and heres a photo of some of my trophys on my  mantle peice at home.

(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov20110432.jpg)






Title: Re: Felix,s Journal
Post by: Damo NY on November 28, 2011, 09:20:23 AM
Nice collection of trophies there Felix. I was going to ask you the other day where you keep them all!

So what's the plan for next year then?


Title: Re: Felix,s Journal
Post by: Maveric Matt on November 28, 2011, 01:48:10 PM
Hi Felix.
Wow, 11 shows in one year!! Thats a lot of tan!
Looking at your diet, I didn't realise you ate that much. Noticed you don't have any potatos or similar though, any reason for that?
Perhaps next year it would be an idea to shose say, two shows that suit your calander best, and se what happens then. That would give your body a bit of a rest, and a good chance to see how your increased cals works for you.
I know how much you love competing though! :)
Hopefully see you around next year. 8)


Title: Re: Felix,s Journal
Post by: felix on November 28, 2011, 09:36:56 PM
Thanks Damien and Matt my plans for next year were to do the deadlift at the Irish Drug Free Powerlifting Single lift Irish Championships but this may depend on what my back feels like at the time and then depending on how the powerlifting goes maybe I will do some of the later bodybuilding shows. Matt I will probably increase my cals by a few hundred again in the coming weeks I was reared eating potatoes with every dinner I used to get them for every dinner at school and then my Mother used to make me lovely dinners of potatoes some sort of meat and veg or stew every day which I really enjoyed once a week we got chips out of the chip shop instead I never really tasted spagetti or pasta untill I was an adult I love potatoes and I used to cook them all the time myself as well but this last few years I never really cook anymore so I find it handy to take bread, oats, weetabix,s and milk as my carb sources. I never really went below 2600 cals during my contest diet and I will probably not go any higher than 4000 cals at most during my off season.

I trained Back today and my lower back did not feel to bad allow still abit sore and when I tried to do abit of stretching at the end of the workout it felt quite abit sorer. My weighs will probably be down on some exercises this next few weeks while other exercises will probably be unaffected but I will just see how it goes.

BACK

WIDE GRIP CHIN UPS
19
11
8

SEATED ROWS
80KG X 10
90KG X 8
100KG X 6
110KG X 6

UPPER BACK ROWS
40KG X 10
50KG X 8
50KG X 6
60KG X 6

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 29, 2011, 01:00:24 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 10

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
17.5KG X 10
17.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10
12KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6

KICKBACKS
12KG DB,s X 10
16KG DB,s X 10
18KG DB,s X 10


Title: Re: Felix,s Journal
Post by: Toby on November 29, 2011, 07:35:43 PM
A heck of a lot of trophies mate, you are captain consistent and an inspiration in being the best you can be and holding it. Minor changes in improvements and condition and fullness in some shows but you nail it in similar fashion every time.

You must buy more tan than the cast of hollyoakes!


Title: Re: Felix,s Journal
Post by: felix on November 29, 2011, 11:09:52 PM
Thanks very much Toby I have went through a lot of tan this last few years.


Title: Re: Felix,s Journal
Post by: felix on November 30, 2011, 09:19:52 PM
I trained Legs today and I was very happy with how it went I was not sure if I would be able to do to much at all with my back but when I started training my back felt a lot better and I think I could have almost managed my normal leg workout but I went a bit lighter but I am hoping to be back up to my normal weights with my leg workout by next week or the week after with abit of luck.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
20KG DB,s X 12
30KG DB,s X 12

SQUATS
40KG X 10
60KG X 8
80KG X 6
100KG X 6
120KG X 6

GLUTE HAM RAISES
10 X 4

SEATED LEG CURLS
30KG X 10
35KG X 10
40KG X 10

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 12

SEATED TOE PRESS
100KG X 20
100KG X 20
100KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 30, 2011, 11:29:11 PM
I have changed my diet abit this week adding in a 6th meal and taking a bit more milk my total cals are now 4043.5 cals per day I will try this for a while and see how it goes if I feel it is to much I may slightly reduce my carbs but still keep in the 6th meal for the time being.

Meal 1
5 WEETIBIXS, 30G WHEY, 3/4 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
50G PRO, 127,5G CARBS, 19G FAT

Meal 2
125G OATS, 30G WHEY WITH 1/2 PINT SS MILK
47G PRO, 93G CARBS, 12G FAT

Meal 3
30G WHEY, 1 LARGE BANANA, WITH WATER
25G PRO, 37G CARBS, 1G FAT

Meal 4
4 SHREDDED WHEAT OR 100G OATS, 30G WHEY 1/2 PINT SS MILK
44G PRO, 77G CARBS, 7G FAT

MEAL 5
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 3 LARGE EGGS, 1/2 PINT SS MILK
50G PRO, 75G CARBS, 30.5G FAT

Meal 6
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN TUNA, 1/2 PINT SS MILK 10ML UDO,S OIL
59.5G PRO 75G CARBS, 18G FAT

40G OF SPREAD ON BREAD
24G OF FAT

1 APPLE 15G CARBS

TOTAL
275.5G PRO, 484.5G CARBS, 111.5G FAT
    X 4            X 4                 X 9
1102 CALS     1938 CALS       1003.5 CALS = TOTAL 4043.5 CALS


Title: Re: Felix,s Journal
Post by: felix on December 02, 2011, 08:16:19 PM
I trained Chest and Biceps today not a great workout at all I had been worried about my back but it was my shoulder that played up more the bench press hurt it abit then I decided to do some light incline dumbbell presses and pec dec but these hurt more than the bench did but at least my back was not to sore today which is a big plus.

CHEST

BENCH PRESS
50KG X 8
70KG X 2
60KG X 8
50KG X 16

INCLINE DUMBBELL PRESS
16KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6

PEC DEC
25KG X 10
35KG X 8
40KG X 6
40KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
22KG DB,s X 11

STANDING CABLE CURLS
20KG X 10
30KG X 8
35KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 02, 2011, 08:46:46 PM
goo work not pushing a twinge mate. It's better to back off rather than push on. All about Longevity


Title: Re: Felix,s Journal
Post by: felix on December 04, 2011, 09:24:24 PM
Thanks Scott whenever I was younger I had a fair few injuries that I just tried to work through which is not really a good idea now I try to back off abit if I feel anything sore but I still find it hard to do this sometimes.
I trained Back today and it went pretty well most things where back up to normal I even did a bit of deadlifting to test my lower back and it went ok so hopefully in this next few weeks I will get the weight back up again.

BACK

DEADLIFTING
60KG X 8
80KG X 6
100KG X 1

WIDE GRIP CHIN UPS
18 REPS
12
10

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
145KG X 4

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
70KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SimonC on December 04, 2011, 10:42:08 PM
Hi Felix, i just don't get it. You're eating so much more than me and remain so lean. I,m 6 foot was 15 stone 7 lbs but down to 14 stone 11lbs and on about 2500cals and still struggle to strip the fat off even on 4 workouts a week and extra cardio. Life is not fair.


Title: Re: Felix,s Journal
Post by: felix on December 05, 2011, 01:17:20 AM
Hello Simon My competition diet was 2635 cals it is on page 26 of my journal my current diet is 4043.5 cals this will see me put on weight over a period of time allow my metabolism seems to be racing at the minute but I would say in another week or so my weight will start to go up abit more. Everybody is a bit different but I find the longer my body is lean for the more calories I burn. In the past when I used to diet down from 16 stone I used to drastically reduce my cals from around 5000 a day to sometimes around 1700 and allow I did lose weight doing this I could never get in shape untill I kept my weight down in the offseason which enabled me to diet in to shows on much higher calories and eventually I started getting in pretty good condition for shows from 2006 and even more so from 2007 on. Simon are you on 2500 cals every day if so you may find one day a week where you raise your cals or have a cheat meal may help you lose more weight it helps me when I am dieting but as I have said everyone is different and you may have to drop your calories a bit more but I would advice you to try and never go beneath 2000 cals a day.


Title: Re: Felix,s Journal
Post by: felix on December 06, 2011, 05:32:56 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 10

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
17.5KG X 10
20KG X 10
22.5KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 3

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
20KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SuperSi on December 07, 2011, 11:30:25 AM
Tricep kickbacks with 28kg! Wow!


Title: Re: Felix,s Journal
Post by: Toby on December 07, 2011, 11:39:17 AM
Equally nuts as the 50kg per hand walking lunges that Felix loves!


Title: Re: Felix,s Journal
Post by: felix on December 07, 2011, 09:04:45 PM
Thanks Si and Toby I have always had strong triceps and legs in the gym I do my kickbacks lying prone on a bench doing the two dumbbells at the same time. I trained Legs today and it went ok.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 10

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 14

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
110KG X 20


Title: Re: Felix,s Journal
Post by: Adam.uk on December 07, 2011, 09:13:51 PM
50kg x 10???  :o Felix your an animal with those lunges!


Title: Re: Felix,s Journal
Post by: felix on December 07, 2011, 10:40:51 PM
Thanks Adam.


Title: Re: Felix,s Journal
Post by: felix on December 10, 2011, 02:52:40 AM
I trained Chest and Biceps today I decided to do decline bench press today instead of flat bench press which has been really hurting my shoulder recently to see how it would go and I am very happy to say the decline bench press hardly hurt my shoulder at all so I was able to move quite a bit more weight than I have been able to do recently and I also got a PB with my chest dips today which I am pretty happy about.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
82.5KG X 1
85KG X 1
70KG X 6
50KG X 23

CHEST DIPS
36 REPS PB
21
18

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 2
30KG DB,s X 3
22KG DB,s X 14

ICLINE DUMBBELL CURLS
20KG DB,s X 6

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES

HYPER EXTENSIONS



Title: Re: Felix,s Journal
Post by: felix on December 12, 2011, 01:29:10 AM
I trained Back today in a different gym.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 1
120KG X 1
130KG X 1

STATIC HOLDS
100KG X 6 SEC
140KG X 6 SEC
160KG X 6 SEC
180KG X 6 SEC
200KG X 6 SEC

WIDE GRIP CHIN UPS
16
CLOSE GRIP CHIN UPS
12
WIDE GRIP CHIN UPS
8
CLOSE GRIP CHIN UPS
8

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 6 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 6 STACK

HYPER EXTENSIONS

PLANKS


Title: Re: Felix,s Journal
Post by: felix on December 13, 2011, 10:56:44 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 8
30KG DB,s X 3

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
20KG X 10
22.5KG X 10
25KG X 10

BENTOVER LATERALS
10KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6

KICKBACKS
14KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 6
20KG DB,s X 20

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on December 13, 2011, 11:27:10 PM
Whats the target deadlift for the single next year mate?


Title: Re: Felix,s Journal
Post by: felix on December 14, 2011, 12:01:06 AM
Pete I would like to lift 170kg which would qualify me for the Worlds if I stay u75kg or if I end up in the u82.5kg class my target would be 182.5kg. My upper back has always been a strong bodypart for me and my grip is also strong my weak point is my lower back which is always prone to injury if I can get over this I think I could reach these targets I also need to get more speed in to breaking the ground. I was told last year at the 2 powerlifting shows I did that I was just using my strenght to lift the weight without really getting explosive power in to the movement and if I managed to lift more explosively that I could lift quite a bit more weight but only time will till.
I lifted 160kg this year at my second comp I tried the 170kg I needed but I could not get it I had managed 162.5kg in the gym 2 weeks before the comp my body weight was 72.7kg the day of the comp.


Title: Re: Felix,s Journal
Post by: felix on December 14, 2011, 01:33:24 AM
Here are couple of video clips of me deadlifting at the comps I did this year first one is from my first comp in Feb deadlifting 157.5kg and the second one is of me deadlifting 160kg at my second comp in April.
http://www.youtube.com/watch?v=O0WxCjckmLM
http://www.youtube.com/watch?v=14No_onTEkg


Title: Re: Felix,s Journal
Post by: felix on December 14, 2011, 09:30:59 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 15

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: michael on December 15, 2011, 02:07:43 AM
Some great lifts there for your legs Felix. What weight are you at present and what weight and bodyfat percentage do you bulk up to before dieting down. Really like your diets,like the way you just use simple foods.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 15, 2011, 02:47:18 PM
really good session there mate. Your back must be feeeling good?


Title: Re: Felix,s Journal
Post by: felix on December 15, 2011, 05:38:27 PM
Thanks Micky My weight was 11.9 1/2 this morning so I have put on 9lb from my lowest weight at my last show on the 20th of Nov I like to keep pretty lean now a days so I will probably not go that much over 12 stone in the past I used to bulk up to 16 stone in bewteen contests but this is to much for me I now think and it just made it very hard for me to get in any sort of condition when I would diet down for a show. I am not really sure what my bodyfat percentage is I can remember getting it taken with calipers when I was competing back in 2007 at 4.3 I would say my condition was pretty close to that at times this year allow I have not had my bodyfat percentage taken since then so I will probably end up putting on bewteen 14 and 21lbs from my lowest competition weight this year before I start dieting for a show again allow I have competed in the past at 75kg around the weight I am today and done well and looked pretty good on stage fuller but not quite in as good condition as when I bring my weight lower than this.
I find my current diet handy for me and I make sure I get all the meals in it everyday allow I may have a meal out at the weekend or an odd bar of choclate here and there. I have used potatoes and rice in the past and I found these pretty good as well.


Title: Re: Felix,s Journal
Post by: felix on December 15, 2011, 05:46:03 PM
Thanks Scott my back is feeling a lot better it seems to have got better a lot quicker this time I think it helps me now that I go to the chiropractor once a month and do stretching at the end of my workouts.


Title: Re: Felix,s Journal
Post by: felix on December 16, 2011, 09:29:30 PM
I trained Chest and Biceps today the chest part of my workout did not go to well but the bicep part went pretty good.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 1
72.5KG X 4
50KG X 20

CHEST DIPS
30 REPS
18
16

PEC DEC
30KG X 15
30KG X 15

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: michael on December 18, 2011, 02:01:33 AM
Where abouts do you train mate? would love to get a training session with you  some time if you were up for it, as I could learn a lot from you


Title: Re: Felix,s Journal
Post by: felix on December 18, 2011, 02:26:03 AM
Micky I train in Fitness First Ballymena I work there as a personal trainer if you are not a member of Fitness First there is a good bodybuilding gym just across the road from it which costs only 3.50 a day to train in we could go there instead. It would be great to train with you some time if Ballymena is not to far out of your way.


Title: Re: Felix,s Journal
Post by: felix on December 18, 2011, 09:03:34 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 3
120KG X 1
130KG X 1
140KG X 1

WIDE GRIP CHIN UPS
18
9
8

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
145KG X 5

SEATED UPPER BACK ROWS
40KG X 10
50KG X 8
65KG X 6
75KG X 6

STATIC GRIP HOLDS
140KG X 10 SEC
160KG X 10 SEC
180KG X 10 SEC
200KG X 10 SEC
220KG X 10 SEC

HYPER EXTENSIONS
10 X 3
15 X 1


Title: Re: Felix,s Journal
Post by: michael on December 18, 2011, 10:45:33 PM
Ok sounds good Felix,will arange something for some weekend after xmas if it suits and Ill make a trip to Ballymena Gym. Cheers


Title: Re: Felix,s Journal
Post by: felix on December 18, 2011, 11:39:52 PM
Micky that sounds great a Sun would suit me best if that suits you ok so I look forward to training with you some Sun in Jan I will arrange an exact date with you nearer the time. Thanks.


Title: Re: Felix,s Journal
Post by: felix on December 19, 2011, 12:19:44 AM
Here is a photo I took yesterday with around 10lb on from my last show.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken17thDec20110042.jpg)


Title: Re: Felix,s Journal
Post by: michael on December 19, 2011, 09:22:05 PM
 a Sunday would suit well,still looking really lean mate


Title: Re: Felix,s Journal
Post by: felix on December 19, 2011, 10:24:22 PM
Thanks Micky would Sun the 15th of Jan around 1 or 2pm suit you to train I normally train back on a Sun if thats ok with you.


Title: Re: Felix,s Journal
Post by: michael on December 20, 2011, 06:30:48 PM
Yeah back would be good,you can give me some tips on my deadlift technique,not any hope of me getting 18 pull ups though  :o That should be grand mate but I will contact you closer to the time


Title: Re: Felix,s Journal
Post by: felix on December 21, 2011, 12:13:29 AM
Micky thats great I am looking forward to it.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 3

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
20KG X 10
22.5KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
12KG DB,s X 10
14KG DB,s X 10
16KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 4

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 7 PB
20KG DB,s X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on December 21, 2011, 05:30:18 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
28KG DB,s X 12
50KG DB,s X 11

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 20

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

HYPER EXTENSIONS
10 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 21, 2011, 06:54:02 PM
strength is good there Felix, nice workout


Title: Re: Felix,s Journal
Post by: felix on December 24, 2011, 12:48:18 AM
Thanks Scott. I trained Chest and Biceps today but the chest part of the workout did not go to well.

CHEST

BENCH PRESS
50KG X 8
70KG X 4
80KG X 1
70KG X 3
50KG X 16

SM INCLINE BENCH PRESS
MACHINE +
30KG X 10
50KG X 6
60KG X 2
50KG X 6
30KG X 20

CABLE CROSSOVERS
7.5KG X 10
10KG X 10
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on December 24, 2011, 01:02:56 AM
Thanks Scott. I trained Chest and Biceps today but the chest part of the workout did not go to well.

CHEST

BENCH PRESS
50KG X 8
70KG X 4
80KG X 1
70KG X 3
50KG X 16

SM INCLINE BENCH PRESS
MACHINE +
30KG X 10
50KG X 6
60KG X 2
50KG X 6
30KG X 20

CABLE CROSSOVERS
7.5KG X 10
10KG X 10
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES

What was wrong with the chest bit felix? I noticed you pyramid quite a lot, what is the goal here?


Title: Re: Felix,s Journal
Post by: felix on December 24, 2011, 01:36:30 AM
Pete my shoulder is not great a the minute ideally I would like to train alot heavier with my chest I can remember back in my mid 20s before I first hurt my shoulder I could bench press 110kg x 6, 115kg x 4 and 125kg x 1 so it gets me down sometimes now when I struggle with 70 or 80kg but on the plus side my back, biceps and most other bodyparts are as strong now as they have ever been. Pete I pyramid quite a lot with chest as I like to try and go as heavy as I can with it [which is not to heavy these days] but as I am not getting to many reps in the heavy sets I like to come back down again to give abit of volume to my workout and still hit the chest muscles as good as I can.


Title: Re: Felix,s Journal
Post by: felix on December 27, 2011, 12:24:24 AM
I hope everyone has had a great Christmas my Christmas has been very good I have ate loads yesterday and today when I weighed myself this morning I was 12.3 1/2 which is 17lb heavier than I was at my last show 5 weeks ago but I am starting to get abit soft now so I will try not to put on to much more now. I trained Back today my deadlifting did not go to well my aim today had been to see how heavy I could go but when I tried to lift 145kg I could not even move it I think at the minute after hurting my back a few weeks ago I am abit scared of trying to put everything in to my deadlifts incase my back goes again this is something I will have to overcome but thankfully my wide grip chin ups went well today and I equalled my PB getting 20 Reps.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 1
120KG X 1
130KG X 1
145KG X FAIL

WIDE GRIP CHIN UPS
20
12
8

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
147.5KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5

HYPER EXTENSIONS
BW X 15
BW X 15
+5KG X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Felix,s Journal
Post by: Smithey on December 27, 2011, 09:44:50 AM
Hey Felix,season's greeting to you also.You should get a photo of yourself to see how you look 17lbs heavier than your last outting.
 :)


Title: Re: Felix,s Journal
Post by: felix on December 27, 2011, 06:47:26 PM
Thanks Courtney I hope you are having a great Christmas. I may take a photo of myself but I do not feel I am looking to good at the minute. I trained Shoulders and Triceps today and it went pretty good my shoulder felt quite abit better today and I managed to throw up the 30s in the db shoulder press and get 6 reps the first time I have been able to do this since away back in April.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
20KG X 10
22.5KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 4

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 7
20KG DB,s X 21


Title: Re: Felix,s Journal
Post by: felix on December 28, 2011, 07:26:17 PM
Here are a few photos I took today my weight was 12.3 today around 17lbs heavier than at my last show just over 5 weeks ago.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230242.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230252.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230262.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230272.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230292.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken28thDec2011weight1230322.jpg)


Title: Re: Felix,s Journal
Post by: felix on December 29, 2011, 12:44:48 AM
I trained Legs today.

LEGS

WALKING DUMBELL LUNGES
BW X 20
20KG DB,s X 16
28KG DB,s X 16
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
75KG X 20

SEATED LEG CURLS
35KG X 10
40KG X 10
47.5KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on December 30, 2011, 08:33:53 PM
I trained Chest and Biceps today and it went very well the chest part of my workout went pretty well I decided to see how much I could lift on the decline bench press I managed 85kg x 1 and was very close to lifting 90kg but just failed so a good bit better than lately and it did not really hurt my shoulder. The bicep part of my workout went excellent I managed to get 5 reps with the 30s in the dumbbell curls this is the first time I have done this in many many years I also decided to do an extra set with the 14 db,s and managed to get 45reps with each arm this gave me a fantastic pumb and it was something about different which I have not done in quite a while.

CHEST

DECLINE BENCH PRESS
50KG X 4
70KG X 2
80KG X 1
82.5KG X 1
85KG X 1
90KG X FAIL
70KG X 8
72.5KG X 6

CHEST DIPS
32 REPS
25
18

BICEPS

STANDING DUMBBELL CURLS
16KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5
22KG DB,s X 15
14KG DB,s X 45

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 01, 2012, 08:50:14 PM
I trained Back today and it was an excellent workout for me I managed to deadlift 150kg for the first time since I lifted 160kg at the comp I did in April so with 5 weeks to my deadlifting comp I am starting to think 170kg maybe a possibility on the day. I was also very surpraised when I did my wide grip chin ups when I got 22 Reps a PB for me something I was not expecting at all today. My weight is back down to 12 stone after a few days of following my current diet of 4150 good cals after having being up at 12.3 1/2  for few days over christmas.On my current diet I will probably stay in and around 12 stone which is probably quite a good place for me to be at the minute as I have to weigh u75kg or 11.11 for the deadlift comp which should be pretty easy to get to from sitting at 12 stone.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
130KG X 1
140KG X 1
145KG X 1
150KG X 1

WIDE GRIP CHIN UPS
22 REPS PB
15
10

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
147.5KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
82.5KG X 6

HYPER EXTENSIONS
BW X 15
BW X 20
BW X 20
+10KG X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 03, 2012, 10:20:45 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
17.5KG X 10
20KG X 10
22.5KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 5

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
28KG DB,s X 7
20KG DB,s X 21

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 04, 2012, 09:32:23 PM
I trained Legs today in the old bodybuilding gym I used to train in up to 3 years ago it has been shut for 10 months and totally renovated it opened on Mon again it still has all the old home made equipment it had before but the equipment has all been fixed up as well. Some of the weights on the machines are in lbs the machines I put plates on are in kg.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6
100KG X 10

LEG PRESS
100KG X 10
140KG X 6
180KG X 6
220KG X 6
260KG X 6

HACK SQUATS
50KG X 10
80KG X 10
120KG X 12
120KG X 15

LYING LEG CURL
39LB X 10
52LB X 8
65LB X 6
78LB X 6

LEG EXTENSIONS
65LB X 20
91LB X 20
117LB X 20
143LB X 20

STANDING CALF RAISES
195LB X 10
286LB X 10
338LB X 10
390LB X 12

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
30KG X 22

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Toby on January 04, 2012, 10:18:44 PM
Still ticking the boxes I see Felix. I raised my eyebrows to see you are at 12 stone, I always presumed you kept 11st 3 or 4 year round! God knows why!

Whats the plans for 2012 mate?


Title: Re: Felix,s Journal
Post by: felix on January 04, 2012, 11:08:35 PM
Thanks Toby Good luck with your preps I hope your injury heals quickly. I normally go up to around 12 to 12.7 or so in my offseason this last few years allow this last couple of years my off season has been very short and as I have says before when I was youger I used to go up to 16 stone but I have no intension of doing this again. My plans for this year are to do a deadlifting comp in Feb and if I qualify for the Worlds I may give it a go. I will probably compete in some of the Natural bodybuilding shows later in the year but I will not do as many shows as last year. Toby I have found as I have got older that I find it much easier to get in condition than when I was younger I feel this comes from experience when I was youger I did not really know how to diet or how my body would respond to certant foods now I know how many cals I need to eat to get in shape and what foods suit me best it makes the whole process alot easier plus staying a lot leaner in the off season has helped a lot as well. I was never really in proper contest shape untill I was 38 back in 2007 after many years of trying.
Here is a video I made the other day with some photos of me back when I was 16 stone and photos of me in contest shape from 2007 to 2011 I am not sure if the video has turned out ok or not but I had abit of fun on the computor trying to make it.
http://www.youtube.com/watch?v=EU0KyBQCMkc


Title: Re: Felix,s Journal
Post by: Toby on January 04, 2012, 11:15:55 PM
Nice video Felix, I hope one day I have a catalogue of pictures like that to use. I have seen many of the pictures before but it is fascinating to see them all pulled together in that way.

A lot has to be said about the knowledge and more importantly experience of doing it a couple times to give you the confidence to not worry about off season weight gain. Inexperience will make you fear that your body will not shed the extra weight to reveal the bodybuilder beneath it whereas once you have done it a couple times you know it will happen.

You will also know what worked and what didn't, timings, amount of cardio etc. Every season - off season - season cycle will teach a lot. I am on my first cycle and learning all the time.


Title: Re: Felix,s Journal
Post by: felix on January 04, 2012, 11:35:52 PM
Toby I am sure this year you will look even better than last and that it will be a great year for you on stage I think doing a few shows is also a good idea as it gives you a chance to progress even more and experiment and see what works best for you.


Title: Re: Felix,s Journal
Post by: felix on January 06, 2012, 08:03:36 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 5
60KG X 9

CHEST DIPS
32 REPS
20
16

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4
22KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 08, 2012, 07:44:54 PM
I trained Back today in another fitness first I tried to deadlift 160kg today but I could not break the ground normally when I get a weight moving it goes up so hopefully I will break the ground the next time I try it. My chin ups where well down on last week today but this happens sometimes.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
150KG X 1
160KG X FAIL

WIDE GRIP CHIN UPS
16
10
8

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 12 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 16 STACK

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 09, 2012, 04:35:45 PM
I trained Shoulders and Triceps today and it was an excellent workout for me I managed 7 reps with the 30s in the db shoulder press this is the most I have done in over 17 years since I first hurt my shoulder I am very tempted to try the 32s one of these days but I am abit worried about hurting my shoulder when trying to throw them up. My triceps training went very well to I did the 30s in the kickbacks for the first time.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 17

FRONT BARBELL RAISES
17.5KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 6

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 5 BP
20KG DB,s X 22

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 12, 2012, 01:07:15 AM
I trained Legs today.

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG EXTENSIONS
45KG X 20
60KG X 20
80KG X 20

GLUTE HAM RAISES
10 X 4

SEATED LEG CURLS
35KG X 10
40KG X 10
42.5KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on January 12, 2012, 09:15:24 PM
nice sessions mate ;D


Title: Re: Felix,s Journal
Post by: felix on January 12, 2012, 09:39:53 PM
Thanks Scott my training seems to be going pretty well at the minute. I am going to train with Micky from the forum on Sun and I am really lookiing forward to it it will be nice to train with someone as I nearly always train by myself these days but when I was younger I had a few great training partners who would always push me hard in the gym.


Title: Re: Felix,s Journal
Post by: felix on January 13, 2012, 09:16:43 PM
I trained Chest and Biceps today and it went really well for me.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 4
70KG X 8
60KG X 11

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 8
+50KG X 6
+55KG X 5
+40KG X 12

CABLE CROSSOVERS
7.5KG X 20
10KG X 20
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5
22KG DB,s X 16

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 14, 2012, 03:11:58 PM
I have kept my cals steady at 4150 and my weight has stayed at 12 stone this last two weeks now but I have to go down to 11.11lbs for the deadlift comp I am doing in 3 weeks so I am going to cut my cals back to 3700 from Mon for 3 week this should bring my weight down to 11.11 and then I will bring my cals back up to 4150 again.


Title: Re: Felix,s Journal
Post by: felix on January 15, 2012, 06:23:49 PM
It was great to meet Micky F from the furum today I really enjoyed our back workout today Micky has a good solid build and plenty of good strength too. My deadlifting went really well today I managed to deadlift 160kg again and this was after quite a few sets and it went up pretty comfortably I am now starting to think that on the day of the comp in 3 weeks time with the thinner proper powerlifting olympic bar that I might possibly be able to lift the 170kg that would qualify me for the World single lifts championships.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 1
150KG X 1
155KG X 1
160KG X 1

WIDE GRIP CHIN UPS
16 REPS
9
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
147.5KG X 6

UPPER BACK ROWS
50KG X 6
60KG X 6
70KG X 6
90KG X 4

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 4

HYPER EXTENSIONS
BW X 15
BW X 20
BW X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: michael on January 15, 2012, 10:01:54 PM
Cheers for a great training session Felix, it was great to train with someone as experienced as yourself. Your still looking in great condition and very strong for your weight, 170 should be a breeze for you on the day! Still feeling a niggling in my back from that first set of deads,hope its ok in the morning lol


Title: Re: Felix,s Journal
Post by: felix on January 15, 2012, 10:33:38 PM
Thanks Micky for coming all the way from Lurgan to Ballymena and thanks for your comments I really enjoyed training with you today . I hope your back feels a lot better tomorrow thats the thing about deadlifts you can sometimes hurt yourself more with the light warm up sets than the heavy sets I think sometimes you can take the light sets for granted and in the heavier sets you are more inclined to try and concentrate on keeping your form.


Title: Re: Felix,s Journal
Post by: felix on January 17, 2012, 08:55:48 PM
I trained Shoulders and Triceps today and it went very well.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 8

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER DUMBBELL RAISES
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
52.5KG X 7

KICKBACKS
18KG DB,s X 10
22KG DB,s X 8
30KG DB,s X 6
22KG DB,s X 15


Title: Re: Felix,s Journal
Post by: felix on January 17, 2012, 10:50:43 PM
Here is a link to photos on the NABBA website of my class from my last show the NABBA Masters Finals in Nov there are plenty of photos of me and Courtney amongst them.
http://www.nabba.co.uk/gallery/2011/novice_finals/o40/album/index.html


Title: Re: Felix,s Journal
Post by: felix on January 18, 2012, 08:03:13 PM
I trained Legs today in the old gym I used to train in which has now reopened it has excellent equipment allow some of it is lbs.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
120KG X 20
160KG X 20
200KG X 20

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6
98LB X 4

LEG EXTENSIONS
98LB X 20
124LB X 20
163LB X 20

STANDING CALF RAISES
195LB X 10
260LB X 10
325LB X 10
434LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 18, 2012, 08:57:37 PM
I have reduced my cals since Mon from 4150 to 3768 a reduction of 382 cals as I need to be 11.11 for my comp in 2 and a half weeks my weight on Mon and for a couple of weeks before that was 12 stone I was 11.13 this morning so just 2lbs to lose now which should be easy enought even on a slight calorie reduction I hope.


Title: Re: Felix,s Journal
Post by: felix on January 21, 2012, 12:14:52 AM
I trained Chest and Biceps today and it went pretty well I did 6 sets of dips which gave me a fantastic pumb in my chest.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 6
60KG X 8

CHEST DIPS
33 REPS
20
15
12
12
12

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: thebull on January 21, 2012, 01:04:34 AM
33 reps?! on the first set of dips? I would be happy if i did that in 3 sets  ;D
how much can you do weighted mate?


Title: Re: Felix,s Journal
Post by: felix on January 21, 2012, 02:30:24 AM
Thanks Pete I got 33 I did 36 one workout in Dec which is my personal best the amount of reps I can do has got a lot higher over this past year as I used to always do weighed dips in the past I used to go up to adding 50kg in my heaviest set but it was hurting my shoulder sometimes so I started doing them without adding weight and the pain eased then for a few weeks last summer during my contest prep I started adding weight again and I got up to adding 42.5kg but it was starting to hurt my shoulder again so I decided to go back to bodyweight again and go for reps which thankfully is not to sore on my shoulder.


Title: Re: Felix,s Journal
Post by: Proff on January 21, 2012, 05:39:05 PM
I must admit that there is something refreshing and kind of cardio when doing bodyweight dips. I did 5 sets of 15reps supersetted with shrugs and it felt very rewarding.


Title: Re: Felix,s Journal
Post by: felix on January 22, 2012, 08:38:24 PM
Mick 5 sets of 15 is very good I think dips are a very good exercise. I trained Back today I had been looking forward to deadlifting most of this week as I was going to try and beat my pb of 162.5kg and go for 165kg but this last 2 days my lower back has been pretty sore so I was abit worried about deadlifting today but I decided to give it go anyway I managed 155kg but I went for 163kg which would have been a pb by 1/2kg [ I have micro plates] but when it was not coming easily and with my back been tender I decided not to force it to much I am abit disapointed but it is better to have failed at the 163kg and not hurt my back than to have forced it up and tore my back again. I did my sets today double over hand grip up to 140kg and changed it to alternative grip on the 155kg.

BACK

DEADLIFTS
60KG X 6
80KG X 5
100KG X 1
120KG X 1
140KG X 1
155KG X 1
163KG X FAIL

WIDE GRIP CHIN UP
17
CLOSE GRIP CHIN UPS
10
WIDE GRIP CHIN UPS
9
CLOSE GRIP CHIN UPS
10

UPPER BACK ROWS
40KG X 10
50KG X 8
55KG X 6
67.5KG X 6 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 6 STACK

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 24, 2012, 02:47:25 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
15KG X 10
20KG X 10
20KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
55KG X 4

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 5
22KG DB,s X 15

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 25, 2012, 09:06:02 PM
I trained legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 8
120KG X 8

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
80KG X 15

LEG CURLS
30KG X 10
35KG X 10
40KG X 12

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 27, 2012, 06:35:24 PM
I had a great night last night at the Ballymena Sports Awards I am delighted that Sharon won the Ballymena Sports Person of the year Award a fantastic achievement and well deserved after all the hard work she has put in I am very proud of her. I ate loads last night including seconds the food was lovely and it was great night especially when Sharon was announced the winner of the award.
I trained Chest and Biceps today the gym was very busy and I found it very hard to get using the equipment I wanted.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 9
80KG X 2

INCLINE DUMBBELL PRESS
20KG DB,s X 10
20KG DB,s X 10
20KG DB,s X 8

SEATED CHEST PRESS
42.5KG X 10
52.5KG X 8
62.5KG X 6
77.5KG X 5

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4


Title: Re: Felix,s Journal
Post by: Proff on January 27, 2012, 07:23:59 PM
Just looking at your journal.
Have you made an error?

I find it quite mad that you can curl 30kg Dumbells. (20 is my max).
And only press 20kgs(my max 40kg) were they meant to be flye's?

Mick


Title: Re: Felix,s Journal
Post by: felix on January 27, 2012, 11:38:34 PM
Hello Mick Its not an erorr I was looking to do incline sm bench press but the gym was busy and I could not get doing normal incline bench either so I decided to do incline db press instead an exercise which really hurts my shoulder so I just went for 3 quick sets of 10 with the 20 db,s but it was hurting my shoulder so I stopped at 8 on my 3rd set I can remember at one stage many years ago using the 100lb db,s in my old gym for the press. Biceps have always been a strong body part for me and I do the 30 kg db,s as my heaviest set of curls every week.


Title: Re: Felix,s Journal
Post by: felix on January 29, 2012, 07:07:02 PM
I trained Back today my lower back was a little tender and with the Irish single lifts powerlifting champioships I am doing being next Sat I decided to give deadlifts a miss today so as not to risk anything so close to the comp. I am taking the rest of this week of training my older brother Paddy and Sharon are also competing at the powerlifting comp so it should be a great weekend.

BACK

WIDE GRIP CHIN UPS
17 REPS
11
9

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
147.5KG X 4

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 3

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
60KG X 10

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Adam.uk on January 29, 2012, 07:12:36 PM
felix what did you reckon to the NAC uk championships when you competed? Im thinking of doing that show this year as a warm up for the forthcoming NPA and BNBF shows and possibly doing the Mr Athletic class...? What are your thoughts?


Title: Re: Felix,s Journal
Post by: felix on January 29, 2012, 08:24:19 PM
Adam I really enjoyed doing the 2 NAC shows I have done allow the show started a bit late on both occasions I was made feel very welcome, the venue is very good as are the changing rooms back stage. The 2 times I have competed in the Mr Athletic tall class 2 top Naturals have won the class Richard Robinson who won the HW class at the BNBF Northern 2011 and Pete Samson who won the Masters class at the BNBF Britain 2010 and Paul Ennis who won the MW class at the Yorkshire 2011 won the Mr Athletic short class 2011 but with it not being a Natural show I would say some of the guys in the class are probably not Natural but at least you know this will be the case. The Athletic class works abit different than the UKBFF Classic Class in that at my height I could weigh up to 92kg in the Classic Class but only up to 88kg in the Mr Athletic class allow I am much lighter than both these weights when I compete. So Adam I think it may well be worth you giving it a go as a warm up for your NPA and BNBF shows also if you get an invite to the NAC Worlds they pay for your acomadation and transfer you from the airport when you get there allow you have to pay for your own flights to get there still pretty good I think.


Title: Re: Felix,s Journal
Post by: Adam.uk on January 29, 2012, 09:13:22 PM
thanks Felix, sounds like a plan!


Title: Re: Felix,s Journal
Post by: Proff on January 30, 2012, 02:25:38 PM
Hello Mick Its not an erorr I was looking to do incline sm bench press but the gym was busy and I could not get doing normal incline bench either so I decided to do incline db press instead an exercise which really hurts my shoulder so I just went for 3 quick sets of 10 with the 20 db,s but it was hurting my shoulder so I stopped at 8 on my 3rd set I can remember at one stage many years ago using the 100lb db,s in my old gym for the press. Biceps have always been a strong body part for me and I do the 30 kg db,s as my heaviest set of curls every week.
100lbs thats some weight.


Title: Re: Felix,s Journal
Post by: felix on February 02, 2012, 09:15:04 PM
I have took this week of training which I have found very hard to do working in a gym as I am doing a powerlifting comp on Sat after having been weighing 11.12 - 12.5 for over a week I decided to reduce my cals again since Mon from 3768 to 3400 cals a day and my weight this morning was 11.11 which would see me just making the u75kg class on Sat if I weigh the same as I did today hopefully I will. I am really looking forward to the comp and I am just hopeing I deadlift well on the day.


Title: Re: Felix,s Journal
Post by: Lucky on February 03, 2012, 01:26:08 AM
Good luck with the powerlifting meet Felix  :)


Title: Re: Felix,s Journal
Post by: felix on February 03, 2012, 01:37:20 AM
Thanks Lucky great to see you back on the forum I hope your training is going well.


Title: Re: Felix,s Journal
Post by: felix on February 05, 2012, 10:12:51 PM
I had a great weekend at the Irish Drug Free Powerlifting Single Lift Championships my mini diet worked well for me and I weighed in at 74.6kg the morning of the comp. It was excellent to see Sharon lifting so well winning both the bench press and the deadlift in the u50.5kg m4 class setting 2 new Irish Records of 42.5kg in the bench press and 95kg in the deadlift which is also her own PB by 5kg. My own deadlifting went pretty well to I won the Irish deadlift title in the u75kg m1 class I lifted 155kg as my first lift then I went for 162.5kg on my 2nd lift I managed to lift it to lock out but I got red cards for the bar waving a bit from side to side on the way up I found this very hard to get up so I thought I would have nothing left for my 3rd lift but I shocked myself and was delighted when I lifted the 162.5kg on my 3rd lift and got 3 white cards. Here are a couple of videos of me deadlifting 162.5kg and of Sharon deadlifting 95kg.
http://www.youtube.com/watch?v=nLIOv0Ug-2k
http://www.youtube.com/watch?v=Tj-ob6VMC1A


Title: Re: Felix,s Journal
Post by: felix on February 06, 2012, 08:10:41 PM
I trained Shoulders and Triceps today I was very glad to get back to training after my week of training.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 15

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER DUMBBELL RAISES
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
55KG X 4

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 15

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 08, 2012, 09:40:07 PM
I trained Legs today and it went pretty well. After eating abit of rubbish over the weekend away at the powerlifting I have went back on 4150 good cals per day since Mon.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 14

SEATED LEG CURLS
37.5KG X 10
42.5KG X 10
47.5KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on February 09, 2012, 08:56:45 PM
still going well I see mate, top stuff. Hope to see you this year


Title: Re: Felix,s Journal
Post by: felix on February 09, 2012, 09:25:35 PM
Thanks Scott it would be great to see you this year I am planning to compete this year but I will probably leave it to the later qualifiers as last year I dieted from the last week in Jan untill the 19th of Nov and allow my cals where 2650 during my diet I still felt hungry nearly all the time so it is pretty nice to be eating quite a few more cals for a change allow in truth if I keep my cals at my current 4150 I will probably stay in and around 12 stone which is probably about 10 or so lbs above my contest weight allow sometimes I compete abit lighter or abit heavier than this.


Title: Re: Felix,s Journal
Post by: michael on February 09, 2012, 09:27:03 PM
Well done on the irish title mate


Title: Re: Felix,s Journal
Post by: felix on February 09, 2012, 11:17:04 PM
Thanks Micky I hope your training is going well.


Title: Re: Felix,s Journal
Post by: felix on February 10, 2012, 09:33:36 PM
I trained Chest and Biceps today and it went pretty well.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 3
70KG X 6
60KG X 10

CHEST DIPS
34 REPS
SOMEONE STARTED TALKING TO SO I HAD A 5 MINUTE BREAK
32
21

CABLE CROSSOVERS
10KG X 20
10KG X 20
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
14KG DB X 10
16KG DB X 8
18KG DB X 6
20KG DB X 6


Title: Re: Felix,s Journal
Post by: Proff on February 11, 2012, 12:35:16 PM
Still in awe of your 30kg DB bicep curls Felix. Brilliant


Title: Re: Felix,s Journal
Post by: Toby on February 11, 2012, 12:37:20 PM
Still in awe of your 30kg DB bicep curls Felix. Brilliant

His dumbbell lunges get me! damn!


Title: Re: Felix,s Journal
Post by: Proff on February 11, 2012, 12:41:36 PM
Still in awe of your 30kg DB bicep curls Felix. Brilliant

His dumbbell lunges get me! damn!
Jesus - didn't see them. Felix you a GD Tyranosauras!


Title: Re: Felix,s Journal
Post by: felix on February 11, 2012, 09:34:23 PM
Thanks Mick and Toby the strange thing is my biceps have always been a strong bodypart in the gym and are a strong bodypart to look at as well but where as my legs are a strong bodypart in the gym but are unfortunitely not a strong bodypart to look at at all.


Title: Re: Felix,s Journal
Post by: felix on February 12, 2012, 08:43:34 PM
I trained Back today I decided to give partial deadlifts from about 4 inchs beneath the knee ago these felt pretty strange not really been able to get my legs in to the movement the same as I can of the ground. I am thinking of doing partials one week and deadlifts of the ground the next to see if it will help push the weight I am lifting up abit but today the partials felt no easier than of the ground I am probably just not used to them so I will give them a go every second week for a while and see what happens.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 3
150KG X 1

WIDE GRIP CHIN UPS
18 REPS
13
10

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
147.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
120KG X 2

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 13, 2012, 04:44:25 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
55KG X 3

KICKBACKS
14KG DB,s X 10
18KG DB,s X 6
22KG DB,s X 6
30KG DB,s X 7
22KG DB,s X 17

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Toby on February 13, 2012, 06:28:34 PM
Thanks Mick and Toby the strange thing is my biceps have always been a strong bodypart in the gym and are a strong bodypart to look at as well but where as my legs are a strong bodypart in the gym but are unfortunitely not a strong bodypart to look at at all.

snap, except for me it is biceps. I think they are very strong with 30kg dumbbell curling and 60kg ex bar curls and whereas they should peak like Arnold they actually peak like his son!


Title: Re: Felix,s Journal
Post by: felix on February 13, 2012, 09:48:22 PM
Toby 30kg db curls and 60kg EZ bar curls is very strong curling I used to do alot of ez bar and barbell curls but these both started hurting my wrists and my elbows after alot of years so I nearly always work with dumbbells for curls now a days which give me no real problems thankfully.


Title: Re: Felix,s Journal
Post by: felix on February 15, 2012, 09:28:59 PM
I trained Legs today in the old gym I used to train in it is less than 5 min walk from my house and has great equipment. Some of the weights are in kg and some in lbs I have always liked the leg press they have and it is easy on my back where as I can not use the leg press in fitness first as it is just to sore on my back.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
100KG X 10
140KG X 8
200KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6
98LB X 6

LEG EXTENSIONS
124LB X 20
150LB X 20
176LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
478LB X 10

SEATED CALF RAISES
30KG X 20
30KG X 20
30KG X 22

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 17, 2012, 01:04:08 AM
I was looking at some old photos tonight and here are 2 of me one from back in 1995 before I had ever competed bodyweight around 16 stone and one of me at the NPA South East 2008 bodyweight 11.5lbs.

(http://i333.photobucket.com/albums/m389/felix196920008/felix19952weight16stone2.jpg)(http://i333.photobucket.com/albums/m389/felix196920008/felixsoutheastshow-1.jpg)


Title: Re: Felix,s Journal
Post by: Adam.uk on February 17, 2012, 01:56:12 PM
that's a fantastic transformation Felix, massive respect for you after seeing those photo's


Title: Re: Felix,s Journal
Post by: felix on February 17, 2012, 09:36:18 PM
Thanks Adam it took me a long time to realise that been heavier was not always better and then even longer to get in proper bodybuilding condition. I trained Chest and Biceps today my bench pressing was not very good today but my db curls where better than ever I managed 6 reps with the 30s for the first time.

CHEST

BENCH PRESS
50KG X 8
70KG X 5
80KG X 1
70KG X 4
60KG X 8

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 8
+50KG X 6
+60KG X 3
+50KG X 6

CABLE CROSSOVERS
10KG X 20
10KG X 20
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 6
20KG DB X 6
22KG DB X 4


Title: Re: Felix,s Journal
Post by: felix on February 19, 2012, 10:19:44 PM
When I weighed myself yesterday morning I was 12.6 1/2 meaning I had put on 10lbs since the powerlifting show I did 2 weeks a go I had been following my 4150 cal diet and last week I kept eating my 4150 good cals every day the only thing was I also ate 1kg of chocolates in 4 days on top of this so my cals were really around 5400 cals per day for them 4 days but I ate no choclate yesterday and my weight was back down 12.3 this morning if I can stick to my 4150 cal diet without any add ons I will stay around this weight where I look not great but not to bad.
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 1
150KG X 1

WIDE GRIP CHIN UPS
17
10
9

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
150KG X 4

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 21, 2012, 06:45:37 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 8
45KG X 6
55KG X 4

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 17

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 22, 2012, 05:18:47 PM
I have put on around 18lb since my last bodybuilding show in Nov and I am starting to feel abit soft but the strange thing is I am getting quite a few good compliments when I am training in the gym like your looking much bigger and fuller but still in great condition but I guess most people in the gym do not know what great condition is really like.
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

SEATED LEG CURLS
40KG X 10
42.5KG X 10
45KG X 10

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 16

SEATED TOE PRESS
110KG X 20
120KG X 20
120KG X 20
130KG X 20
130KG X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on February 24, 2012, 09:43:53 PM
I trained Chest and Biceps today I felt the left side of my chest a bit sore unracking and racking the bar on the decline bench so I only did 3 sets to be safe but thankfully the rest of my workout went pretty well.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 3

CHEST DIPS
36 REPS EQUAL PB
27
17

CABLE CROSSOVERS
10KG X 20
10KG X 20
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5
22KG DB,s X 16
16KG DB,s X 30

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Toby on February 24, 2012, 09:48:28 PM
Training hard there Felix. What are your plans for 2012 mate?

Oh, 1 kilo of chocolate? Ha, you animal, that sounds insane. Which chocolates did you have? I will live precariously through you! lol


Title: Re: Felix,s Journal
Post by: felix on February 25, 2012, 12:27:31 AM
Thanks Toby I am trying to train hard. My plans are I have decided to enter the Northern Ireland Deadlift championships on the 31st of March I am not going to diet down to make u75kg this time I am just going to compete at what ever weight I am on the day probably some where around 80kg it will be interesting to see if I can lift a bit heavier. I think I will start to diet for bodybuilding around the start of May with the plan been to do a few shows in Aug this will have given me 5 months without been on a diet which hopefully may make me look abit better on stage this year than last.
Now to the chocolates they were a 400g box of tesco,s own brand choclates which were very nice and 600g of moments which were lovely I will not be eating any more choclate now for a while maybe a couple of easter eggs at easter.


Title: Re: Felix,s Journal
Post by: felix on February 26, 2012, 08:50:24 PM
I trained Back today and it went really well I did partial deadlifts from 4 inches below the knee and they felt alot better today than when I first did them again 2 weeks a go I managed to lift 170kg x 1 this is the most weight I have ever had in my hands except for static holds and it went up quite easy so I am hoping to get the weigh up quite abit yet and then hopefully it will help me lift more weight of the ground as well and thankfully my grip found it pretty easy to hold as well.

BACK

PARTIAL DEADLIFTS 4 INCHES BELOW THE KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 10
140KG X 6
160KG X 1
170KG X 1

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
150KG X 5

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 4

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: DDG reborn on February 26, 2012, 09:27:40 PM
Good training there, Felix, especially the squats - 160kg for 6.

Toby living through the 'other' is a vicarious experience, though eating so much chocolate is potentially precarious LOL ;D


Title: Re: Felix,s Journal
Post by: Toby on February 26, 2012, 09:31:13 PM
lol I just noticed what I typed haha, although eating chocolate would be deemed dangerous to me!

You knew what I meant!


Title: Re: Felix,s Journal
Post by: felix on February 26, 2012, 09:55:08 PM
Thanks Dean. Toby I would not advice you to eat the choclates on your diet allow they were lovely.


Title: Re: Felix,s Journal
Post by: SuperSi on February 27, 2012, 05:56:50 PM
50kg db lunges for 15reps!  :o That's ridiculous! Strong squats too, mate.


Title: Re: Felix,s Journal
Post by: felix on February 27, 2012, 09:28:38 PM
Thanks Si quite I lot of people are surpraised by my db lunges.


Title: Re: Felix,s Journal
Post by: felix on February 28, 2012, 06:11:13 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on February 29, 2012, 05:46:40 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 10
80KG X 8
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 17

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

SEATED TOE PRESS
110KG X 20
120KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on March 02, 2012, 04:55:10 PM
I trained Chest and Biceps today and I managed to get a PB in the chest dips I did 36 my first set then someone starting talking to me for about 5 min and I then managed 37 in my second set which is a PB. I am weighing around 12.6 in the morning this week I will probably stay around this for a couple of month allow I am starting to feel a bit soft at this weight.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 2
70KG X 5

CHEST DIPS
36 REPS
SOMEONE TALKED TO ME FOR 5 MIN
37 PB
22

SEATED CHEST PRESS
50KG X 10
60KG X 8
70KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

DUMBBELL CONCENTRATION CURLS
16KG DB X 8
18KG DB X 6
20KG DB R ARM X 10 L ARM X 9

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 03, 2012, 06:49:20 PM
Here is a photo of me taken at the NPA Finals 2008 weight 73.4kg which shows my condition on that day pretty well.


.(http://i333.photobucket.com/albums/m389/felix196920008/IMG_27728245.jpg)


Title: Re: Felix,s Journal
Post by: felix on March 04, 2012, 09:25:36 PM
I trained Back today in a different gym.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
150KG X 1
160KG X 1

WIDE GRIP CHIN UPS
15
CLOSE GRIP CHIN UPS
10
WIDE GRIP CHIN UPS
10
CLOSE GRIP CHIN UPS
8

UPPER BACK ROWS
40KG X 10
50KG X 8
67.5KG X 6 STACK

SEATED ROWS
60KG X 10
70KG X 8
85KG X 6
97.5KG X 6 STACK

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Toby on March 04, 2012, 10:09:58 PM
Very very deep between the pack!


Title: Re: Felix,s Journal
Post by: felix on March 04, 2012, 11:11:01 PM
Thanks Toby I am very proud of my 2 NPA Finals and 2 BNBF Finals apearences I feel out of these I looked best at the BNBF Finals 2007 and NPA Finals 2008. I feel I looked pretty good at most of my shows in 2007 with the BNBF Scottish standing out as it was the first time I qualified for the BNBF Finals after 5 years of trying other shows that stand out in my memory as my best showings are the NPA South East 2008, Winning the UKBFF NI Classic Class 2009, NPA South West 2009, BNBF Northern 2010, NPA South East 2010 and amongst the best I have ever looked at the NPA MWC 2010 and then last year I feel I looked ok at most of my shows without every nailing it at any of them.


Title: Re: Felix,s Journal
Post by: felix on March 05, 2012, 09:31:08 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6


Title: Re: Felix,s Journal
Post by: felix on March 07, 2012, 09:43:59 PM
I trained Legs today

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 17 NEW PB

SQUATS
60KG X 10
80KG X 8
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 17

SEATED LEG CURLS
35KG X 10
40KG X 10
45KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: CurlyTop on March 07, 2012, 10:04:03 PM
Please do not take this the wrong way. But 30kg DB for tricep kick backs?


Title: Re: Felix,s Journal
Post by: felix on March 07, 2012, 10:41:14 PM
Yes Curlytop I do the 30kg db,s for my heaviest set of kickbacks the way I do them I ly face down on a bench with a slight incline and do 2 dumbbells at once my triceps have always been a strong point in the gym and you have to remember I have been training for over 20 years so I am going to be quite strong at some exercises especailly where some injury problems do not prevent other wise.


Title: Re: Felix,s Journal
Post by: felix on March 09, 2012, 09:05:40 PM
I trained Chest and Biceps today and it went really well I managed the best pressing of any type  I have done for quite some time not near what I used to be able to do at one time but I was very happy never the less.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
80KG X 5
90KG X 1
70KG X 9

INCLINE SM BENCH PRESS
MACHINE +
30KG X 10
+50KG X 6
+60KG X 3
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
20KG DB X 9 R ARM X 8 L ARM

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on March 10, 2012, 04:13:08 PM
My weight was up to 12.8lbs this morning I am still on 4150 cals a day but I actually still feel pretty hungry on this and could easily eat more but I would just end up getting fat so I will just keep my calories at this level for another couple of months untill I start dieting again.


Title: Re: Felix,s Journal
Post by: felix on March 11, 2012, 10:44:44 PM
I trained Back today and it went really well for me.

BACK

PARTIAL DEADLIFTS 4 INCHES BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
150KG X 1
160KG X 1
172.5KG X 1
175KG X 1

WIDE GRIP CHIN UPS
18
14
11

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
150KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 13, 2012, 02:54:27 PM
really strong mate, nice stuff


Title: Re: Felix,s Journal
Post by: Brian Lewis on March 13, 2012, 03:06:35 PM
Can't believe you did 18 pullups after deadlifting mate! Takes me 2 sets to get 18!


Title: Re: Felix,s Journal
Post by: felix on March 13, 2012, 08:44:36 PM
Thanks Scott and Brian my upper back is generally pretty strong and I am quite good at pull ups but I was very happy and did not really expect to get 18 after doing the partial deadlifts first I think the extra calories I have been eating over this past few months are giving me quite abit more energy for my workouts now than when I was dieting even thou my calories where never really that low then anyway.


Title: Re: Felix,s Journal
Post by: felix on March 13, 2012, 09:30:22 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 6
30KG DB,s X 8

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 15, 2012, 12:26:06 AM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 18

SEATED LEG CURLS
40KG X 10
45KG X 10
47.5KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
110KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: Maveric Matt on March 15, 2012, 01:52:50 PM
Hi Felix,
I didn't realise you squatted that heavy, ngood numbers, especially at you BW
 8)


Title: Re: Felix,s Journal
Post by: felix on March 15, 2012, 06:13:06 PM
Thanks Matt but my heavy sets of squats could do with been quite abit deeper something I will have to keep working on but I am very happy with my lunges at the minute which are going well.


Title: Re: Felix,s Journal
Post by: felix on March 16, 2012, 07:44:16 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
50KG X 8
70KG X 6
80KG X 3
80KG X 2
70KG X 6

CHEST DIPS
37 REPS
25
20

CABLE CROSSOVERS
10KG X 20
10KG X 20
10KG X 20

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 16, 2012, 09:51:25 PM
nice work mate. Hows life these days? Hope it's all good


Title: Re: Felix,s Journal
Post by: felix on March 17, 2012, 06:15:57 PM
Thanks Scott things are going pretty well allow I am pretty soft condition wise at the minute. I am doing a deadlift comp in 2 weeks time and then I am planning to hopefully do a couple bodybuilding shows in Aug.
I trained Back today and it went really well for me I managed a Personal Best of 165kg in the deadlift and I got 19 chin ups which is the most I have done in quite a few weeks.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
150KG X 1
160KG X 1
165KG X 1 PB

WIDE GRIP CHIN UPS
19 REPS
13
13

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
150KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 20, 2012, 08:51:13 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
16KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 8

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 18

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on March 21, 2012, 09:06:34 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 8
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 18

SEATED LEG CURLS
35KG X 10
42.5KG X 10
47.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on March 24, 2012, 06:44:39 PM
I have had a cold this last few days the first time I have had one in a few years I was meant to train yesterday but I found it hard enough to get out of bed without training but thankfully a felt a lot better this morning and I decided to train today and it went really well for me I trained Chest and Biceps.

CHEST

DECLINE BENCH PRESS
50KG X 10
70KG X 6
80KG X 6
92.5KG X 1
70KG X 9

CHEST DIPS
36 REPS
23
20

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 8
+50KG X 6
+60KG X 3
+50KG X 7

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on March 25, 2012, 08:10:17 PM
I trained Back today in a different fitness first not a bad workout feeling a good bit better today but my chin ups were abit below par today.

BACK

PARTIAL DEADLIFTS 4 INCHES BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
150KG X 1
160KG X 1
170KG X 1

WIDE GRIP CHIN UPS
15
CLOSE GRIP CHIN UPS
12
WIDE GRIP CHIN UPS
10
CLOSE GRIP CHIN UPS
10

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 6 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 10 STACK



Title: Re: Felix,s Journal
Post by: felix on March 26, 2012, 06:18:38 PM
I put together a montage of photos of me winning the UKBFF Northern Ireland Classic Class 2009 and put it on youtube I was 75kg at the show and I was delighted to win that day especially with members of my family there watching. Here is the link to the clip.
http://www.youtube.com/watch?v=btk3flG_oMc


Title: Re: Felix,s Journal
Post by: felix on March 27, 2012, 07:04:48 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDERS PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 8

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on April 01, 2012, 02:08:29 PM
I have not trained since Tue I decided to take a few days of before my Deadlift comp yesterday I was very happy yesterday to deadlift 170kg a PB for me if some one had told me a year and a half ago when I started deadlifting especially with my history of lower back problems that I would be able to lift 170kg I would never have believed them and hopefully I will be able to lift abit more as time goes on with the lift still been relatively new to me. I am going to start training tomorrow again.


Title: Re: Felix,s Journal
Post by: felix on April 03, 2012, 12:51:07 AM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 9

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12kg DB,s X 20

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on April 03, 2012, 01:25:43 AM
Here are two videos from the deadlift comp one of me lifting 170kg and the other of my client Alex lifting 175kg
http://www.youtube.com/watch?v=xcNmBdFnVVQ
http://www.youtube.com/watch?v=OkcIenvZqGY


Title: Re: Felix,s Journal
Post by: SuperSi on April 03, 2012, 10:54:03 AM
That looked pretty comfortable, Felix - good lift. I think you have a lot more in the tank. :)


Title: Re: Felix,s Journal
Post by: felix on April 03, 2012, 06:31:35 PM
Thanks Si after the way the 170kg felt on the day I think I maybe could have lifted abit more but I was really happy to hit a personal best at the comp which was 5kg more than my previous pb of 165kg which I did 2 weeks ago in the gym I think the next time I compete I will try and aim for 175-180kg and see what happens.


Title: Re: Felix,s Journal
Post by: felix on April 04, 2012, 08:09:27 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 17

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 18

SEATED LEG CURLS
35KG X 10
40KG X 10
47.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Toby on April 04, 2012, 08:13:22 PM
Hi Felix. Nice and consistent numbers as always. Thats the word I always associate with you mate.

On those squats, the 160kg, how deep is that mate?


Title: Re: Felix,s Journal
Post by: felix on April 04, 2012, 08:57:23 PM
Thanks Toby the 160kg squats are not really that deep above parallel something I have to keep working on.


Title: Re: Felix,s Journal
Post by: felix on April 06, 2012, 09:49:19 PM
I trained Chest and Biceps today I have been doing decline bench press one week and bench press the next this last few month I was due to do bench press tonight but I could not get near it with a few guys on it talking so I did decline bench instead the numbers on my decline are coming up nicely for me and with the decline not hurting my shoulder the way flat bench pressing does I am thinking of just doing the decline for a few weeks in a row and see how it goes.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 5
70KG X 9

CHEST DIPS
34 REPS
24
18

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 4
+40KG X 16

BICEPS

STANDING DUMBBELL CURLS
16KG DB,s X 8
16KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5
24KG DB,s X 13

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 08, 2012, 06:51:05 PM
I trained Back today in another gym and it went pretty well I did my sets of partial deadlifts double over hand grip up to 160kg then I switched to mixed grip.

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
150KG X 1
160KG X 1
170KG X 1
180KG X 1

WIDE GRIP CHIN UPS
17
CLOSE GRIP CHIN UPS
13
WIDE GRIP CHIN UPS
10

UPPER BACK ROWS
40KG X 10
50KG X 6
60KG X 6
67.5KG X 10 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 15 STACK

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on April 09, 2012, 08:29:02 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 9

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

FRONT BARBELL RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 14

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 11, 2012, 07:31:50 PM
I trained Legs today

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
65KG X 20
82.5KG X 17

SEATED LEG CURLS
40KG X 10
45KG X 10
50KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 13, 2012, 06:07:15 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 4
70KG X 11

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+60KG X 4
+50KG X 10

SEATED CHEST PRESS
40KG X 10
55KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
16KG DB X 12
16KG DB X 12 R ARM X 10 L ARM

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 14, 2012, 07:43:40 PM
I ate 4 easters eggs between last sat and tue on top of my current diet of 4150 cals a day this saw my weight go up from 12.12.5 last sat morning to 13.1.5 on wed morning which is the heaviest I have been in a good few years from wed till today I have been on 4150 cals with no add ons and my weight was back down to 12.13 this morning. I am feeling abit soft at the minute but the strange thing is quite a few people in the gym at the minute are telling me how good I am looking saying I am bigger, fuller looking and still in good condition but I know the truth and if I am honest I have quite abit of work to do to get back in proper stage condition. I am planning on starting my contest diet in 2 weeks time and see where it leads me.


Title: Re: Felix,s Journal
Post by: felix on April 15, 2012, 07:58:00 PM
I went to the BNBF NI club today in Bangor which is run by Eric Dowy and I did a good hours posing then we went and trained at the fitness first in Bangor. I trained Back today

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
150KG X 1
160KG X 1
165KG X 1

WIDE GRIP CHIN UPS
13 REPS
8
6
6

SEATED ROWS
60KG X 10
80KG X 8
110KG X 6
150KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 5


Title: Re: Felix,s Journal
Post by: felix on April 16, 2012, 02:52:29 PM
Here are a few off season photos I took today my body weight was 13.0 1/2lb this morning I am going to start dieting in 2 weeks time.

(http://i333.photobucket.com/albums/m389/felix196920008/offseasonphotos16thApril2012weight13stone0172.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/offseasonphotos16thApril2012weight13stone0202.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/offseasonphotos16thApril2012weight13stone0122.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/offseasonphotos16thApril2012weight13stone0192.jpg)


Title: Re: Felix,s Journal
Post by: Toby on April 16, 2012, 03:18:58 PM
considering that is about 25lb over contest weight, still looking trim Felix. At that weight I look like a whale! Nice position to be in mate.

What is the plan? What contest, if any, will be first? How long to dial in?


Title: Re: Felix,s Journal
Post by: SimonC on April 16, 2012, 07:44:22 PM
I see we have the same body hair issue. 13 stone down to what contest weight and over what period of time would you want to lose it ie. a pound a week or more? Will watch you diet with interest Felix.


Title: Re: Felix,s Journal
Post by: felix on April 16, 2012, 08:07:53 PM
Toby and Simon my plan is this year to do the BNBF Central or the BNBF Midlands which will give me either 11 or 12 weeks to get ready from the start of May depending on which one I do I am planning to compete around 75kg or 11.11lbs for my first show I have competed at this weight before and looked pretty good and then if I need to I can bring myself in abit tighter for the NPA Midlands which will be another 3 or 4 weeks of dieting away. So I am planning to lose around 17lbs in 11 or 12 weeks I am going to drop my cals from 4150 to around 3500 cals a day and when that stop working I will drop them abit more with the hope of been able to get in to shape keeping my cals as near 3000 a day as possibly allow I may end up having to go a little lower than this.


Title: Re: Felix,s Journal
Post by: felix on April 16, 2012, 08:27:10 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 8

SIDE LATERALS
10KG X 15
10KG X 15
12KG X 15
12KG X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 14

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on April 18, 2012, 07:04:03 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 20

SEATED LEG CURLS
40KG X 10
45KG X 10
50KG X 10

SEATED TOE PRESS
100KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: Toby on April 18, 2012, 07:50:36 PM
You eat very well Felix if you can drop 20 odd lb and hit show condition on 3000 cals per day. Lovely position to be in and well, after these years you know what you are doing and what works for you. Nice one


Title: Re: Felix,s Journal
Post by: felix on April 19, 2012, 12:05:59 AM
Toby last year I cut my cals down to around 2650 from the end of Jan when I started my diet and I kept my cals at this level right up to the last contest I did in the middle of Nov last year allow I did eat more every Sun but to tell you the truth I was pretty disappionted with the way I looked last year on stage I now think I may have dropped my cals to much by going down to 2650 and I intend to try and keep them higher this year as I have said going down to 3500 then dropping a little more with the hope of not having to drop much below 3000. I can remember in 2007 my condition was very good at every show I did including both the BNBF and NPA Finals and my cals were in and around 3000 during my diet that year I know some people may think the reason I was in better shape in 2007 than 2011 could be old father time but it has to be remembered that when I hit it right at the NPA South East 2010 and NPA MWC 2010 I was in as good a shape if not better than I have ever been.


Title: Re: Felix,s Journal
Post by: felix on April 20, 2012, 08:46:57 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 5
70KG X 10

CHEST DIPS
33 REPS
21
18

SEATED CHEST PRESS
40KG X 10
55KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB.s X 6
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 14


Title: Re: Felix,s Journal
Post by: felix on April 22, 2012, 06:41:15 PM
I went to the watch the NABBA NI show in Belfast last night I really enjoyed it it was a big show with around 60 competitors and 1000 people in the crowd watching one thing I noticed was that while most people were quite abit bigger than you would get at a natural show I would say that the condition of competitors at natural shows would in general be a good bit better allow in saying that there were a couple of guys last night with both great muscle mass and very good condition.


Title: Re: Felix,s Journal
Post by: felix on April 22, 2012, 06:52:41 PM
I trained Back today and it went well

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW THE KNEE
6OKG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
150KG X 1
160KG X 1
170KG X 1
182.5KG X 1 PB

WIDE GRIP CHIN UPS
16 REPS
9
7

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 8
70KG X 6
80KG X 6

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on April 24, 2012, 04:40:26 PM
I trained Shoulders and Triceps to and it went well. I have been doing around 8-9 reps recently with the 30s for my last set of db shoulder press so today I decided to give the 32s a go I was not sure if I would be able to throw them up or not but I was really happy that I managed to throw them up and get 6 reps this is the best I have done at these since I was in my mid 20s.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s x 20

BARBELL FRONT RAISES
15KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Adam.uk on April 24, 2012, 05:51:52 PM
strong pressing Felix! Think my shoulders have seen 32kg dumbell presses once and even that was for 3 reps! haha good work!  8)


Title: Re: Felix,s Journal
Post by: felix on April 24, 2012, 07:51:42 PM
Thanks Adam I was really happy to get the 32s today but my best ever dumbbell shoulder press was way back in Feb 1995 I did 80lb db,s x 8 in my old gym back then but that was at a heavier bodyweight and before I had any shoulder problems. I have a training journal from back then which is good to look at sometimes but I stopped using a journal shortly after that allow I did write down some of my bodyweights and diets right up to 2005. I am glad I started this current journal as I can look back at my progress and sometimes lack of it I also make sure and write all my workouts down in a dairy as well just incase the forum goes down and all the information is lost at some point.
Adam good luck with your preps you are looking excellent in your latest photos I am sure you will do very well on stage this year.


Title: Re: Felix,s Journal
Post by: felix on April 25, 2012, 01:45:54 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 17

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 20

SEATED LEG CURLS
40KG X 10
45KG X 10
50KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on April 26, 2012, 01:01:39 AM
Here are 2 photos of me competing the first one is of me competing at 75kg winning the UKBFF NI classic class in 2009 and the second one is of me competing at just over 70kg at the NABBA Masters Finals in Nov 2011 the last show I did and the best condition I was in last year two very different looks one bigger and fuller and the other with more condition but smaller looking as well. I am thinking of maybe aiming to compete some were around 75kg at my first show this year and if I do not look to good I can always lose abit more weight and see how that goes.

(http://i333.photobucket.com/albums/m389/felix196920008/DH27jun09042c2456894567.jpg)(http://i333.photobucket.com/albums/m389/felix196920008/NabbaMastersFinals20thNov2011016234567890.jpg)


Title: Re: Felix,s Journal
Post by: felix on April 27, 2012, 08:09:06 PM
I trained Chest and Biceps today and it went really well I have been curling the 30kg dumbbells for 6 reps for quite a few weeks now so today I decided to give the 32kg dumbbells ago and I am delighted to say I managed 5 reps with these a personal best for me. I am going to start dieting on Mon and part of me is really looking forward to getting back in shape again but with my training going so well at the minute and me hitting quite a few PB,s recently in some exercises and in other exercises I am lifting weights I have not lifted in alot of years there is part of me not really looking forward to losing some strenght which will happen over time as I get leaner again.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 5
70KG X 12

CHEST DIPS
30 REPS
23
20

SEATED CHEST PRESS
50KG X 10
60KG X 8
70KG X 8

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 5 PB
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: Damo NY on April 27, 2012, 08:23:41 PM
Good comparison pics Felix. I actually prefer the look of your physique here at 75kg - Fuller, especially in the delts that are nice and capped.

Unfortunately for the majority of natural athletes it's the trade off of extra sharp conditioning but lacking fullness and vice versa.


Title: Re: Felix,s Journal
Post by: felix on April 27, 2012, 10:12:29 PM
Thanks for your comments Damien I like my muscle fullness in the first photo to but I also like my sharper look and abs in the second I would be happy enought if I could only get the muscle fullness and sharp condition at the same time but this is sometimes easier said than done.


Title: Re: Felix,s Journal
Post by: felix on April 28, 2012, 08:27:23 PM
I weighed myself this morning I was 13.2 lbs I start my pre contest diet on Mon I will take a note of my weight every Sat and see how it goes I am reducing my cals from my current 4043 to 3457 per day. I will reduce my calories by a bit more when I stop losing weight on this.  
Here is my new diet from Mon.

MEAL 1
4 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
43G PRO, 107G CARBS, 16.5G FAT

MEAL 2
100G OATS, 30G WHEY, 1/2 PINT SS MILK
44.5G PRO, 78G CARBS, 13G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
3 SHREDDED WHEAT 30G WHEY, 1/2 PINT SS MILK
39.5G PRO, 58.5G CARBS, 7G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
45G PRO, 55G CARBS, 29.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

40G OF SPREAD = 24G FAT
1 APPLE 15G CARBS

TOTAL
242G PRO, 390.5G CARBS, 103G FAT

TOTAL CALS
968 + 1562 + 927 = TOTAL 3457 CALS PER DAY


Title: Re: Felix,s Journal
Post by: felix on April 29, 2012, 07:42:26 PM
I trained Back today in another gym and it went really well I managed to deadlift 172.5kg a New PB for me.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
165KG X 1
172.5KG X 1 PB

WIDE GRIP CHIN UPS
15
CLOSE GRIP CHIN UPS
14
WIDE GRIP CHIN UPS
8
CLOSE GRIP CHIN UPS
8

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 10 STACK

SEATED ROWS
50KG X 10
65KG X 8
85KG X 6
97.5KG X 15 STACK


Title: Re: Felix,s Journal
Post by: felix on April 30, 2012, 07:54:10 PM
I started my diet today and I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: SimonC on April 30, 2012, 09:26:59 PM
Drop a few progress pics in if you can, watching you diet with interest.


Title: Re: Felix,s Journal
Post by: felix on May 01, 2012, 05:50:57 PM
Simon I will probably post some photos up in a few weeks time I have been pretty hungry yeterday and today and the diet is only starting.


Title: Re: Felix,s Journal
Post by: michael on May 02, 2012, 01:07:55 AM
Great conditioning in the pics Felix,will have to get a training session again with you when your down to your comp weight


Title: Re: Felix,s Journal
Post by: felix on May 02, 2012, 06:56:13 PM
Thanks Micky I hope I can get back in good condition this year again. It will be great to train with you again I really enjoyed the last time.
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 18 PB

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 20

SEATED LEG CURLS
35KG X 10
40KG X 10
50KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 04, 2012, 04:52:57 PM
I trained Chest and Biceps today and it went well. On the decline bench press I have been lifting 80kg x 6, 82.5kg x 5 this last few weeks in the past when my 6 rep max has been 80kg on bench press my 1 rep max has been around 100kg so I decided to work up to 100kg today and I am very happy to say I managed to lift it and allow I know decline bench is easier than flat bench it felt great been able to touch 100kg of my chest and get it back up again the first time I have been able to lift this in any type of bench press in around 3 years allow still well behind my best ever flat and decline bench presses I was very happy with it.

CHEST

DECLINE BENCH PRESS
50KG X 6
70KG X 4
80KG X 1
90KG X 1
95KG X 1
100KG X 1
80KG X 6
70KG X 10

SEATED CHEST PRESS
50KG X 10
60KG X 8
70KG X 10

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+60KG X 4
+40KG X 14

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
12KG DB X 10
14KG DB X 10
16KG DB X 10
18KG DB X 9 R ARM X 8 L ARM

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Damo NY on May 04, 2012, 08:07:53 PM
Good work on the bench Felix.

Those walking dumbell lunges are insane with 50kg dumbells!


Title: Re: Felix,s Journal
Post by: felix on May 05, 2012, 04:40:33 PM
Thanks Damien. I weighed myself this morning I was 13.0 3/4lbs so I have lost 1 1/4 lbs in the first week of my diet which is not to bad but I have decided to cut my calories abit more from Mon from 3457 to 3195.5 per day and keep it at this level for a few weeks untill I feel I have to cut them by abit more. Every Sun I will eat more carbs and calories probably up near of season levels.
Here is my diet.

MEAL 1
3 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
41G PRO, 94G CARBS, 16G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
35G PRO, 63G CARBS, 8G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
3 SHREDDED WHEAT 30G WHEY, 1/2 PINT SS MILK
39.5G PRO, 58.5G CARBS, 7G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
45G PRO, 55G CARBS, 29.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
230.5G PRO, 362.5G CARBS, 91.5G FAT

TOTAL CALS
922 + 1450 + 823.5 = TOTAL 3195.5 CALS PER DAY


Title: Re: Felix,s Journal
Post by: felix on May 06, 2012, 07:13:54 PM
I trained Back today and it went very well for me.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 10
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
185KG X 1 PB

WIDE GRIP CHIN UPS
17 REPS
12
7

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6

UPPER BACK ROWS
50KG X 10
65KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on May 06, 2012, 07:33:13 PM
STRONG Felix, do you ever have sports massages etc


Title: Re: Felix,s Journal
Post by: felix on May 06, 2012, 07:56:06 PM
Thanks Scott. I have never had a sports massage I have read on your journal that you have them sometimes do you rate them but I do go to the chiropractor once a month ever since I hurt my back last year and my back now feels the best it has felt in a very long time and allow my back has always been strong for me in exercises like rows, pulldowns, chin ups now my deadlifts which I always avoided because of lower back pain even when I was younger are now starting to come up nicely and I hope if things keep going well with my back my deadlifts will go up in weight a fair bit more yet.


Title: Re: Felix,s Journal
Post by: felix on May 08, 2012, 03:15:01 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDERS PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
16KG DB,s X 8
22KG DB,s X 6
30KG DB,s X 6
22KG DB,s X 18

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 09, 2012, 08:33:36 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 18

SEATED LEG CURLS
40KG X 10
45KG X 10
50KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 10, 2012, 01:09:51 AM
I found this page on the net tonight it is an athletics profile of my old training partner he is now 74 years old and still lifts heavy weights he started competing in shot putt and discus last year he took me under his wing when I was in my early 20s and trained with me for many years teaching me loads about training.
http://www.thepowerof10.info/athletes/profile.aspx?athleteid=404623#2012


Title: Re: Felix,s Journal
Post by: felix on May 11, 2012, 08:03:27 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 5
80KG X 6

CHEST DIPS
35 REPS
23
18

SEATED CHEST PRESS
50KG X 10
60KG X 8
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 4
24KG DB,s X 15


Title: Re: Felix,s Journal
Post by: felix on May 13, 2012, 07:38:42 PM
I trained Back today in another fitness first and it went well I lifted a personal best of 175kg in the deadlift I am still hopeing by the time I do a deadlift comp again next year I will be able to lift quite abit more than this but only time will tell.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
165KG X 1
175KG X 1 PB

WIDE GRIP CIN UPS
16
CLOSE GRIP CHIN UPS
12
WIDE GRIP CHIN UPS
11
CLOSE GRIP CHIN UPS
10

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 12 STACK

SEATED ROWS
50KG X 10
65KG X 8
85KG X 6
97.5KG X 15 STACK

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on May 13, 2012, 08:03:03 PM
I weighed myself this morning I was 12.13 3/4 lbs so I have lost 1lb since last week and 2 1/4 lbs in the first 2 weeks of my diet but I have decided to cut my calories a little more from tomorrow from my current 3195.5 to 3105.5 cals per day.
Here is my diet from tomorrow.

MEAL 1
3 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 1 LARGE BANANA, 10ML UDO,S OIL
41G PRO, 94G CARBS, 16G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 6G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
3 SHREDDED WHEAT 30G WHEY, 1/2 PINT SS MILK
39.5G PRO, 58.5G CARBS, 7G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
45G PRO, 55G CARBS, 29.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
227.5G PRO, 347.5G CARBS, 89.5G FAT

TOTAL CALS
910 + 1390 + 805.5 = TOTAL 3105.5 CALS PER DAY


Title: Re: Felix,s Journal
Post by: thebull on May 13, 2012, 08:07:21 PM
Loving your diet felix! its all the foods most people cut out! I would love to include toast and spread in my diet, sadly i am obsessively fixed on what I have written down.
How do you find the process with it like this?

Also good work on the deadlift. plenty of time to get that up to 4 wheels per side


Title: Re: Felix,s Journal
Post by: felix on May 13, 2012, 09:08:56 PM
Pete I look at it like this if my body is used to eating certain foods in the offseason all I have to do is create a calorie deficite and I will gradually loss weight over a period of time without changing my foods in my opinion there is nothing really bad in my diet I have got in quite good shape many times eating these foods in the past it is all about creating a deficite and still giving your body a good balance of proteins, carbs and fats as I feel the body needs all 3 in good amounts even on a diet. I have tried very low carb, very low fat and very low calorie diets in the distant past and in my opinion they are a disaster and a road to no where well for me anyway,
Pete in the offseason I nearly always eat exactly the same every day which this year added up to 4150 cals a day now I will follow my current diet to the letter untill I decide I need to cut it by a little bit more again allow I will be eating more every Sun during my diet. Pete I have to say I have felt hungry every day this last fortnight except on the Sundays when I have ate more but I get pretty used to been hungry and just get on with it indeed if I was not hungry I would probably not be doing enought to get in shape.
Thanks Pete about the deadlifts 4 wheels would be nice I think the partial deadlifts I am now doing every second week are really helping my deadlift weight go up when I go back to the ground.
Pete good luck with your preps I am sure you will look excellent at the Southern.


Title: Re: Felix,s Journal
Post by: felix on May 15, 2012, 07:20:05 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 7

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 7
24KG DB,s X 14

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 16, 2012, 09:10:32 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 17

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 18

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on May 18, 2012, 10:17:30 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
82.5KG X 6
80KG X 6

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 8
+50KG X 6
+60KG X 5
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
14KG DB X 10
18KG DB X 6
20KG DB X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 19, 2012, 02:50:33 PM
I weighed myself this morning I was 12.12 1/2 lbs so I have lost 1 1/4 lbs since last week and 3 1/2 lbs since I started my diet 3 weeks ago not bad but I have quite abit to lose this year but I have decided to stick with my current diet of 3200 cals per day for another week and see what happens.


Title: Re: Felix,s Journal
Post by: Proff on May 19, 2012, 03:18:48 PM
The walking lunges and Bicep DB curls are awesome!!!


Title: Re: Felix,s Journal
Post by: felix on May 19, 2012, 03:36:05 PM
Thanks Mick they are 2 strong exercises for me and legs and biceps are both strong bodyparts for me in the gym the only thing is where as my biceps look big and peaked my legs do not look good at all hard to understand sometimes but I guess it is just the way things are.


Title: Re: Felix,s Journal
Post by: felix on May 20, 2012, 06:50:49 PM
I trained Back today I changed the order about abit today doing close grip pulldowns 2nd and chin ups at the end as a result of this my pulldowns where up abit in weight from recent weeks and my chin ups down a few reps. I also hit a personal best of 187.5kg in my partial deadlifts today.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
187.5KG X 1 PB

CLOSEGRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6
115KG X 4

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 6

UPPER BACK ROWS
50KG X 10
65KG X 10
80KG X 10

WIDE GRIP CHIN UPS
13 REPS
11
8

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: DDG reborn on May 20, 2012, 07:43:23 PM
Well done on the new pb Felix. ;)


Title: Re: Felix,s Journal
Post by: felix on May 20, 2012, 08:47:02 PM
Thanks Dean my long term lower back and right shoulder injuries are alot better at the minute and it is making the world of different to my training.


Title: Re: Felix,s Journal
Post by: DDG reborn on May 20, 2012, 09:05:28 PM
Thanks Dean my long term lower back and right shoulder injuries are alot better at the minute and it is making the world of different to my training.

True. A lower back injury is profoundly debilitating, there's just no way of working aroung it properly, it affects literally everything.


Title: Re: Felix,s Journal
Post by: felix on May 22, 2012, 04:15:44 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Proff on May 22, 2012, 07:57:56 PM
Kickbacks are out this world strong - well done again Felix.


Title: Re: Felix,s Journal
Post by: felix on May 23, 2012, 09:09:08 PM
Thanks Mick. I trained Legs today in a different gym which has some very good equipment but some of the machines had no weight written on the plates and I was also very surpraised when I used the seated leg curl and I was able to work my way up to 91kg where as on the seated leg curl I normally use in fitness first I can not go much above 50kg I suppose this is the thing with different brands of machines you can sometimes not take the weight you are lifting at face value.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

HACK SQUATS
70KG X 10
90KG X 10
110KG X 15

SEATED LEG CURLS
42KG X 10
63KG X 8
84KG X 6
91KG X 6

LEG EXTENSIONS
7 PLATES X 20
9 PLATES X 20
11 PLATES X 20
13 PLATES X 20

STANDING CALF RAISES
15 PLATES X 15
18 PLATES X 15
22 PLATES X 15
25 PLATES X 20 STACK

SEATED CALF RAISES
30KG X 8
40KG X 6
50KG X 6
60KG X 6

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on May 25, 2012, 02:23:17 PM
Here is a montage of photos of me taken off stage bewteen 2009 -2011 I put together and put on youtube.
http://www.youtube.com/watch?v=ywWX66TKZJI


Title: Re: Felix,s Journal
Post by: felix on May 25, 2012, 09:34:31 PM
I trained Chest and Biceps today and it went pretty well.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 6

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+60KG X 6
+50KG X 9

SEATED CHEST PRESS
50KG X 10
60KG X 10
70KG X 7

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
14KG DB X 10
18KG DB X 6
22KG DB X 6

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on May 26, 2012, 03:18:16 PM
No weight loss to report this week so I have decided to cut my cals from my current 3105.5 to 2822.5 cals per day from Mon and see what happens. I just noticed today on meal 4 I had been counting an extra 10.5g of fat by mistake some how but I have now corrected it here and on the previous diets I have put on my journal.
Here is my diet from Mon the 28th of May.

MEAL 1
3 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
41G PRO, 59G CARBS, 16G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 6G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
3 SHREDDED WHEAT 30G WHEY, 1/2 PINT SS MILK
39.5G PRO, 58.5G CARBS, 7G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS WATER
35.5G PRO, 40G CARBS, 24.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
218G PRO, 297.5G CARBS, 84.5G FAT

TOTAL CALS
872 + 1190 + 760.5 = TOTAL 2822.5 CALS PER DAY


Title: Re: Felix,s Journal
Post by: markh501 on May 26, 2012, 11:51:05 PM
Hi Felix,
hope all is good mate.
I`m sure you`ve been asked this before but is there a reason why only 2 of your 6 meals (no`s 5 & 6) contain solid food as your main protein source ? and i also see you don`t include vegetables in your diet either.
No criticism intended as you`re always in great condition on stage but just interested in your reasoning .
  Look forward to catching up with you at one or 2 shows this year.

Mark H 


Title: Re: Felix,s Journal
Post by: felix on May 27, 2012, 12:31:31 AM
Hello Mark Good to hear from you. I have tried lots of different diets in the past sometimes eating veg a few times a day and for years when I was younger protein drinks tasted that bad back then all my meals where solid food but in 2006 -2007 I tried a diet pretty similar to what I am on now and it worked for me I got in good condition for every show I did in 2007 and managed to make 2 Britain Finals for the first time that year so I have stuck to a diet pretty similar since. I also get my protein powder pretty cheap so it works out a lot cheaper for me than taking a few chicken breasts or a few tins of tuna a day like I have done on my diet at times in the past as my main sources of protein.
Mark I look forward to seeing you at some of the shows this year.


Title: Re: Felix,s Journal
Post by: felix on May 27, 2012, 07:53:34 PM
I trained Back today in a different fitness first and it went really well I was delighted to hit a personal best of 177.5kg in the deadlift.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
165KG X 1
177.5KG X 1 PB

WIDE GRIP CHIN UPS
17 REPS
CLOSE GRIP CHIN UPS
12
WIDE GRIP CHIN UPS
8
CLOSE GRIP CHIN UPS
10

UPPER BACK ROWS
40KG X 10
50KG X 8
60KG X 6
67.5KG X 12 STACK

SEATED ROWS
50KG X 10
65KG X 8
80KG X 6
97.5KG X 15 STACK


Title: Re: Felix,s Journal
Post by: felix on May 28, 2012, 07:25:30 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on May 30, 2012, 08:56:48 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
82.5KG X 20

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on June 01, 2012, 12:58:43 AM
I was 43 today I am getting old but the strange thing is I am every bit as keen on training and natural bodybuilding now as I was in my 20s I guess it becomes a way of life and it never leaves you. I was also looking back at quite a few old photos today and here are a few of me from the BNBF Finals back in 2007 I feel my condition was pretty good that day.

(http://i333.photobucket.com/albums/m389/felix196920008/01062.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/01382.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/01372.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/01482.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/00912.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/01592.jpg)


Title: Re: Felix,s Journal
Post by: SuperSi on June 01, 2012, 12:03:10 PM
Happy Birthday, Felix!  ;D

Good to hear you're still motivated - you put most 43 year olds to shame.  :)


Title: Re: Felix,s Journal
Post by: felix on June 01, 2012, 07:29:00 PM
Thanks very much Si.
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 5
+50KG X 10

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 4
26KG DB,s X 10

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Damo NY on June 01, 2012, 08:09:58 PM
Happy Birthday Felix. Many happy returns.

Catch up with you later in the year.

D


Title: Re: Felix,s Journal
Post by: felix on June 01, 2012, 11:40:48 PM
Thanks Damien hopefully I will see at one the shows this year.


Title: Re: Felix,s Journal
Post by: Proff on June 02, 2012, 12:53:21 AM
Happy Birthday Felix.  :D


Title: Re: Felix,s Journal
Post by: felix on June 02, 2012, 02:12:02 PM
Thanks Mick.
I weighed myself this morning I was 12.10 1/2 lbs so I have lost 2lbs since last week and 5 1/2lbs in the first 5 weeks of my diet I am going to stick with my current 2822 cals per day next week I think I may have found the amount of calories which will bring me down to contest condition this year but only time will tell if I have to reduce my cals slightly again I will.


Title: Re: Felix,s Journal
Post by: felix on June 03, 2012, 06:27:46 PM
I trained Back today and it went ok but when I went for a new PB of 190kg in my partial deadlifts it would not move but I then managed 19 wide grip chin ups the most I have got in a few months.

BACK

PARTIAL DEADLIFTS 4 INCHES BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1

WIDE GRIP CHIN UPS
19 REPS
10
8

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Proff on June 03, 2012, 09:18:12 PM
Great weights as usual.
WG pull up - ace


Title: Re: Felix,s Journal
Post by: Toby on June 03, 2012, 09:36:25 PM
Nice start to the cutting prep Felix. After all these years you know what to do. What weight do you think you will settle at this year? 11st 5 ish? Which contests are you targeting?


Title: Re: Felix,s Journal
Post by: felix on June 03, 2012, 10:03:15 PM
Toby I have put a bit more weight on this off season I am planning on coming in fuller this year for my first comp competing around 75kg and then see what happens if I look good at this weight which I have done a couple of times in the past I may continue on this trend if not I can always come in tighter for the next show I am aiming for the two midlands show which are 3 weeks apart one is now 8 weeks away and the other 11 so I should see you there where I am sure you will be looking big and ripped on stage.


Title: Re: Felix,s Journal
Post by: Toby on June 03, 2012, 10:15:01 PM
Nice one Feix, be great to share a backstage with you or at least catch up at the venue


Title: Re: Felix,s Journal
Post by: TPR87 on June 03, 2012, 10:20:28 PM
Hi Felix I'll be at the BNBF Derby show so I'll see you there! My first show so i'm rather envious of your experience. Everything is going well so far though!


Title: Re: Felix,s Journal
Post by: felix on June 03, 2012, 10:49:21 PM
Toby it will be great to see at the show.


Title: Re: Felix,s Journal
Post by: felix on June 03, 2012, 10:50:59 PM
Glad to hear your preps are going well Tom I look forward to seeing you at the show.


Title: Re: Felix,s Journal
Post by: felix on June 03, 2012, 10:52:52 PM
Great weights as usual.
WG pull up - ace
Thanks Mick.


Title: Re: Felix,s Journal
Post by: Big Kev on June 05, 2012, 02:25:10 PM
Just been watching some youtube footage of some of the masters bnbf comps, sure you were on one of them, great condition Felix, you doing the Northern this year? See you there for my first comp if you are  ;D


Title: Re: Felix,s Journal
Post by: felix on June 05, 2012, 06:10:55 PM
Thanks Kevin for your comments about my condition I am not doing the Northern this year but I am doing the Midlands show. Good luck with your preps for the Northern I am sure you will do really well and really enjoy it the Northern is always a great show and it in an excellent venue as well.


Title: Re: Felix,s Journal
Post by: Damon Eaton on June 05, 2012, 06:18:32 PM
I'll be spectating at the midlands it's right near my home town. Will be competing there in one of the future seasons not sure. Not sure which year maybe next year maybe 2014 since I graduate next year and my daughter is born this year life may be a little too busy for a return to the stage next year.

Good luck anyway I'll follow your journal from now on.


Title: Re: Felix,s Journal
Post by: felix on June 05, 2012, 06:40:49 PM
Thanks Damon it will be great to see you at the show. Sounds like you will have a couple of good but busy years ahead of you and bodybuilding will always be there when you feel the time is right to go back on stage.


Title: Re: Felix,s Journal
Post by: Damon Eaton on June 05, 2012, 07:02:30 PM
Yea that's right I kind of want to be able to know that the next time I get on stage everything is right and I can put 100% effort into it. My knowledge is greater and I know I can come in with greater condition and fullness now. I believe I can also add a good amount of extra mass and improve weak body parts. So I know whenever the time is right to return to the stage I'll be bringing my best ever package which is a nice thought and keeps me motivated through my training. Until then I'll be following and supporting guys like yourself to keep me in touch with and as much a part of bodybuilding as I can be. :)


Title: Re: Felix,s Journal
Post by: felix on June 05, 2012, 07:24:06 PM
Sounds like a good plan Damon.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 06, 2012, 08:37:30 PM
I trained Legs today and it went well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 20

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Big Kev on June 07, 2012, 11:41:00 AM
Shifting some good weights there Felix!


Title: Re: Felix,s Journal
Post by: felix on June 07, 2012, 03:09:02 PM
Thanks Kev I like to try and push myself.


Title: Re: Felix,s Journal
Post by: felix on June 09, 2012, 05:10:23 PM
I trained Chest and Biceps yesterday.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 6

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 4
+50KG X 10

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 2

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5


Title: Re: Felix,s Journal
Post by: felix on June 09, 2012, 11:02:04 PM
I weighted 12.9 1/4 lbs this week so I have lost 1 1/4 lbs since last week and 6 3/4 lbs since I started my diet 6 weeks ago this is probably ideal but with only 7 weeks to my first show I have decided to drop my cals from my current 2822.5 per day down to 2683.5 cals per day from Mon and see how it goes I can probably always up my cals a little again whenever I eventually get lean.

MEAL 1
2 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
39G PRO, 46G CARBS, 15.5G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 6G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
2 SHREDDED WHEAT 30G WHEY, 1/2 PINT SS MILK
37G PRO, 43.5G CARBS, 6.5G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS WATER
35.5G PRO, 40G CARBS, 24.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
213.5G PRO, 269.5G CARBS, 83.5G FAT

TOTAL CALS
854 + 1078 + 751.5 = TOTAL 2683.5 CALS PER DAY


Title: Re: Felix,s Journal
Post by: felix on June 10, 2012, 05:11:28 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 1
160KG X 1

WIDE GRIP CHIN UPS
18 REPS
12
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10


Title: Re: Felix,s Journal
Post by: Big_Killers on June 10, 2012, 05:38:26 PM
Hope you don't mind me asking Felix, but on your diet when you have spread?  would you mind explaining what it is you mean?


Title: Re: Felix,s Journal
Post by: felix on June 10, 2012, 05:58:35 PM
Sorry for not making it clearer we sometimes call low fat butters and margarines spread where I come from the one I am on at the minute is utterly butterly sometimes I take low low instead.


Title: Re: Felix,s Journal
Post by: Big Kev on June 10, 2012, 06:57:41 PM
Cracking back workout Felix and I could murder a bread and butter sandwich sprinkled with sugar ;) hungry today few cravings kicking in!


Title: Re: Felix,s Journal
Post by: felix on June 12, 2012, 06:03:39 PM
Thanks Kev. I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on June 12, 2012, 07:32:26 PM
as always Felix nice and strong, very consistant


Title: Re: Felix,s Journal
Post by: felix on June 13, 2012, 10:40:07 PM
Thanks Scott. I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
32KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
35KG X 30
45KG X 30
55KG X 25

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 10
110KG X 10
120KG X 10
120KG X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Big Kev on June 14, 2012, 07:48:34 AM
Nice squating Felix mate, wish I could get my squat up there, my weight is dropping and so is what I can lift especially legs, do you think the lower carbs will affect the training in terms of weight lifted? Or is it down to individuals capabilty do you think?


Title: Re: Felix,s Journal
Post by: felix on June 14, 2012, 08:21:48 PM
Thanks Kev but my heavy sets of squats could do with been deeper but I am very happy with my lunges. I think lower carbs can affect strength a great deal I can remember alot of years a go when I used to be much heavier in the off season I used to drop my carbs low on my diet my strenght used to drop quickly but now I keep a good deal leaner in the off season when I diet I keep my carbs much higher my strength only drops very slightly on my diet and I stay quite strong for me right up to my comps but I am sure there may be other who can stay strong on very low carbs but not me. But it also has to be remembered that it does not matter how much you can lift when you are up on stage it is all about what you look like on the day.


Title: Re: Felix,s Journal
Post by: Toby on June 14, 2012, 10:21:49 PM
Its not a powerlifting contest at the end of the day and you are right felix, something often forgotten is that this is totally a visual sport


Title: Re: Felix,s Journal
Post by: Big Kev on June 15, 2012, 04:14:09 PM
Thx for the feedback guys, I know what you mean and Im no way an "ego" lifter, was simply to start a debate as ive seen a dramatic drop in weights use whilst low carbing it and wanted to know if its something everyone experiences. I certainly wont be putting all that weight back on and like you Felix, will be maintaining a much much lower body weight after competing this year, Im proud of my 4 stone + weight loss and aint going back there  : ;)


Title: Re: Felix,s Journal
Post by: SimonC on June 15, 2012, 09:45:51 PM
Strange is,nt it but aslong as I start the day with a bowl of porridge or ready brek I can go low carb all day everyday and it does,nt seem to alter my strength much. Think I,m carb sensitive as I get older.


Title: Re: Felix,s Journal
Post by: felix on June 15, 2012, 11:51:25 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 5
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 17, 2012, 06:42:10 PM
I weighed myself today I was 12.8 1/2 lbs so I have lose 3/4 lb from last week and 7 1/2 lbs since I started my diet 7 weeks ago but with only 6 weeks to my first show I need to lose abit more than this per week I decided against a higher calorie day today and have just stuck to my current 2683 cals per day I will keep at this level of cals next week as well.


Title: Re: Felix,s Journal
Post by: felix on June 17, 2012, 06:49:26 PM
I trained Back today.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
180KG X 1

WIDE GRIP CHIN UPS
17 REPS
13
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 19, 2012, 06:16:38 PM
I trained Shoulders and Triceps.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 9

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 13

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 20, 2012, 08:43:39 PM
I am going to France tomorrow with Sharon she is competing in the Drug Free Powerlifting Single Lift World Championships on Sat and Sun she is doing the Bench Press on Sat and the Deadlift on Sun I think she will do really well I am really looking forward to it. So no training for me for a few days but I am going to stick to my diet and maybe just have a cheat meal at some stage.

I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
65KG X 20
85KG X 13

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on June 26, 2012, 05:59:42 PM
I came home last night after a great trip to France at World Drug Free Powerlifting Single lift World Championships I am delighted and very proud of Sharon becoming World Champion in the Bench Press and in the Deadlift. I really enjoyed watching the competition I have set myself a goal to reach the world qualifying stantard when I do the Irish Single lift championships next year and compete at the World single lifts next year in the deadlift 4 weeks ago I lifted 177.5kg which is only 5kg behind the World qualifying standard of 182.5kg in the u82.5kg m1 class so I am hoping I can reach this target and hopefully more by next year but my focuss over this next couple of months will be bodybuilding.
When I was away I stuck to my diet allow I had a couple of cheat meals and I have done no training since last Wed untill today so I was quite surpraised when I stood on the scales today I was 12.7 1/4lbs so I have lost 1 1/4lbs since last week and 8 3/4lbs since I started my diet 8 weeks ago not bad allow I have still quite abit to lose and not really much time to lose it in but I will just compete anyway even if not in great shape which will probably be the case.
My training went really well today which was also a surpraise I had though after 6 days out of the gym that I would have been weaker but it was not the case today anyway.

I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 12

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15


Title: Re: Felix,s Journal
Post by: felix on June 27, 2012, 11:00:31 PM
I trained Legs today in another gym some of the weights are in lbs.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
100KG X 8
120KG X 6
160KG X 6
200KG X 6
240KG X 6
280KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6
98LB X 6

LEG EXTENSIONS
98LB X 20
124LB X 20
150LB X 20
176LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
478LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on June 29, 2012, 09:39:02 PM
I trained Chest and Biceps today. I think I am starting to look a bit better still not lean by any standard but at least starting to head in the right direction.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 4

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
70KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 10
22KG DB R X 6 L X 5



Title: Re: Felix,s Journal
Post by: felix on June 30, 2012, 02:11:43 PM
When I weighed myself this morning I was 12.5 1/4 lbs so I have lost 2lbs since last week and 10 3/4 lbs since I started my diet 9 weeks ago I reckon if I lose 6 to 8 lbs in this next 4 weeks I may not look that bad on stage and then hopefully I may even look quite good for my next show which is 7 weeks away I can remember when I won my last show the UKBFF Classic Class in 2009 I weighed in at 75kg - 11.11 lbs and I looked good that day and that year I had let my weight slip up abit in the off season too. So I am going to stick to my current diet of 2683 cals per day and see what happens in the next few weeks.


Title: Re: Felix,s Journal
Post by: felix on July 01, 2012, 06:41:18 PM
I trained Back today.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
170KG X 1

WIDE GRIP CHIN UPS
18 REPS
11
7

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 4

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 03, 2012, 06:27:51 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Damon Eaton on July 03, 2012, 07:51:30 PM
20 reps with 12kg laterals... nice! Keep up the good work dude I'll be routing for ya in Derby.


Title: Re: Felix,s Journal
Post by: felix on July 03, 2012, 10:03:48 PM
Thanks Damon it will be great to see you in Derby.


Title: Re: Felix,s Journal
Post by: felix on July 04, 2012, 09:26:06 PM
I trained Legs today and it went really well I got 18 steps with the 50s in my lunges equalling my personal best.

LEGS

WALKING LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 18

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 17

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on July 06, 2012, 05:16:08 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 4

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 8
+50KG X 6
+62.5KG X 4
+50KG X 10

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 8
18KG DB X 6
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 08, 2012, 07:29:20 PM
I weighed myself today and I was 12.4 1/2 lbs so I have lost 3/4 lb from last week and 11 1/2 lbs in the first 10 weeks of my diet this is probably ideal and I know my current diet over a number of weeks would see me getting in very good condtion but with only 3 weeks to my first show and quite abit of weight to lose to look even half decent I have decided to slightly reduce my cals from my current 2683 per day to 2547 cals per day from tomorrow I can always up my calories a little again when I get lean.
Here is my diet from tomorrow.

MEAL 1
2 WEETIBIX,S, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
39G PRO, 46G CARBS, 15.5G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 6G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
2 SHREDDED WHEAT 30G WHEY, WATER
28G PRO, 28.5G CARBS, 2G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS WATER
35.5G PRO, 40G CARBS, 24.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
204.5G PRO, 254.5G CARBS, 79G FAT

TOTAL CALS
818 + 1018 + 711 = TOTAL 2547 CALS PER DAY


Title: Re: Felix,s Journal
Post by: Big_Killers on July 08, 2012, 07:51:21 PM
Felix,

I see that in your routine you are now deadlifting more than you used to, probably because of your power lifting comps.  Do you feel this has benefitted your back, in a bodybuilding way? I try and do singles for heavy weights, but i'm not sure it works too well?!  I can lift 140 for reps, but beyond that I can only do triple or singles.  in yourexperience, do you feel these are beneficial, or am i wasting effort here?

Thanks in advance.


Title: Re: Felix,s Journal
Post by: felix on July 08, 2012, 08:52:09 PM
Big_Killers My back has been a strong bodypart since shortly after I started training I have been pretty strong on chin ups, pull downs and most types of rows since that time but due to lower back problems I always avoided deadlifts but just over a year and a half ago I started deadlifting and the weight I am lifting has gone up quite abit I am hoping over this next couple of years that it will go up quite abit more again. I prefare  the 6 - 10 rep range in general but I also believe that reps above 10 and below 6 also have there place and that a good mixture of rep ranges leaves all bases covered. With deadlifts my main aim is to lift more weight thats why I do low reps in these with my heavy sets also I feel pretty save doing a heavy single in deadlift where as if I go for 5 or 6 reps with a medium heavy weight my forms inclined to go and this is where the danger is for me. I have been training a long time so I am not sure if my deadlifting or any other exercise I would do would have a dramatic affect on my build but I always live in hope that my build may improve. So I do believe triples and singles have there place in deadlift but the 6 - 10 rep range wil probably help you put on more muscle in my opinion.


Title: Re: Felix,s Journal
Post by: felix on July 08, 2012, 08:59:25 PM
I trained Back today in a different fitness first.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
180KG X 1

WIDE GRIP CHIN UPS
17
CLOSE GRIP CHIN UPS
10
WIDE GRIP CHIN UPS
8
CLOSE GRIP CHIN UPS
9

UPPER BACK ROWS
40KG X 10
50KG X 6
60KG X 6
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 6
80KG X 6
97.5KG X 15 STACK


Title: Re: Felix,s Journal
Post by: SuperSi on July 09, 2012, 10:04:57 AM
Your db lunges are huge! I don't think I could even do 1 rep with 50kg!

Your Deadlift seems to be ticking along nicely, too. :) Do you have anymore Powerlifting comps planned, or is it Bodybuilding for now?


Title: Re: Felix,s Journal
Post by: felix on July 09, 2012, 03:20:52 PM
Thanks Si I have been doing lunges with the 50s for around 18 months now I know I could go heavier but the problem is the 50s are the biggest DBs in the gym. I have no powerlifting comps untill next year so this next couple of months it will be bodybuilding allow I still plan to keep deadlifting as heavy as I can allow I know as I get lighter and been on a diet it will probably get harder to lift as much.


Title: Re: Felix,s Journal
Post by: SuperSi on July 09, 2012, 04:30:33 PM
Yes, I remember commenting on your lunges a while back...and I'm still impressed!

Keeping up with the deadlifts is a good idea - I think it will help you powerlifting next year and bodybuilding next year. I agree, it'll be hard to keep the weights the same. Still, it's good to try!


Title: Re: Felix,s Journal
Post by: felix on July 10, 2012, 06:36:30 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 11, 2012, 05:49:48 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 17

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: Toby on July 11, 2012, 05:52:33 PM
Hey Felix. I notice that you do high reps on except squats whereas I do the reverse, is that as you feel you respond better to a higher weigh on the bar for the squat?


Title: Re: Felix,s Journal
Post by: felix on July 11, 2012, 06:40:10 PM
Toby I like to go heavy on squats allow my squats are not as deep as yours I would go heavier with the lunges for less reps if I could but the 50s are the heaviest db,s in the gym I like the feel of higher rep extensions allow I did used to go heavy with these when I was younger and I tore a ligament in my knee which gave me alot of problems for a couple of years so I will stick to higher reps with a medium weight with these plus I feel a mixture of rep ranges in the same workout seems to work pretty well for me.
Toby I have watched your latest video your squat workouts look and sound brutal good luck for Sun and it will be great to see you at the NPA Midlands in a few weeks.


Title: Re: Felix,s Journal
Post by: Toby on July 11, 2012, 06:43:44 PM
Thanks mate. Will be good to catch up at the show  ;D


Title: Re: Felix,s Journal
Post by: felix on July 13, 2012, 07:56:31 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 4
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 14, 2012, 01:29:52 PM
I weighed myself this morning I was 12.2 3/4 lbs so I have lost 1 3/4 lbs since last week and 13 1/4 lbs since I started my diet 11 weeks a go I think I am starting to look not to bad and if I lose another 3 or 4 lbs in this next 2 weeks I will probably not look that bad at the BNBF Midlands. I have been very very hungry all week tomorrow I will up my cals abit as I do every Sun to around 3200 cals tomorrow I find this helps keep my metabolism going and then on Mon I will go back down to my current 2547 cals per day.


Title: Re: Felix,s Journal
Post by: felix on July 15, 2012, 06:47:29 PM
I trained Back today in a different fitness first.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
170KG X 1

WIDE GRIP CHIN UPS
17
CLOSE GRIP CHIN UPS
14
WIDE GRIP CHIN UPS
7
CLOSE GRIP CHIN UPS
8

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 10 STACK


Title: Re: Felix,s Journal
Post by: felix on July 17, 2012, 04:55:10 PM
I trained Shoulders and Triceps today and I was very happy my strenght is still pretty good for me despite my diet and weight loss.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 11

KICKBACKS
12KG DB,s X 10
16KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: Toby on July 17, 2012, 04:59:17 PM
Just catching up with journals after the weekend. Glad to hear you are dialling it in and got a good solid weight loss to start the prep off there Felix. You know what to do and how to do it. Does that make it quite stress free? Being able to just relax and know it will come together cos it always does I mean.


Title: Re: Felix,s Journal
Post by: felix on July 17, 2012, 06:09:01 PM
Toby I was quite worried at the start of my diet this year with having let my weight go up quite abit in the off season this year that I would not be able to get back in condition quickly enought for my shows I am still abit concerned that my condition will not be that great but thankfully with every lb I am losing now more and more condition is coming through even my abs are coming throught and allow my abs are thick and well developed they are one off my last bodyparts to come in when on a diet. I have had a good off season with plenty of good food and heavy lifting with very few injury problems so hopefully I will look bigger and fuller this year if nothing else allow I know my condition may not be as good as normal for my first show in 12 days time I am happy with my steady weight loss and I know when I get under 12 stones which I probably will be for the BNBF Midlands I will look ok and then a few lbs more off for the NPA Midlands where I will probably look better. Well done again Toby on your showing at the weekend great improvements in muscle mass and you looked very confident and relaxed on stage as well.


Title: Re: Felix,s Journal
Post by: Toby on July 17, 2012, 06:17:31 PM
Thanks Felix, when I am an old hand at this I may be as relaxed as you appear. I did enjoy it hugely this time though.

Interesting to read as I always believed that the experienced and long term competitors just do it like without really thinking too much. A case of having done it so many times, well it just happens if you do the right things, nothing to worry about so interesting to hear you still have those concerns. Helps keep you focused on the goal and prize though  ;D


Title: Re: Felix,s Journal
Post by: felix on July 18, 2012, 07:16:16 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 17

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on July 20, 2012, 06:50:50 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH
50KG X 8
70KG X 6
85KG X 3
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 4
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 21, 2012, 08:40:25 PM
I weighed myself today I was 12.1 lb so I have lost 1 3/4 lb since last week and 15 lbs since I started my diet 12 weeks a go I am competing at the BNBF Midlands next Sun I am just going to train the same as normal this week and I will just stick to my current diet of 2547 cals per day next week allow I will eat more than this tomorrow and show day as I do every Sun I am hoping to lose another 1 or 2 lbs by next weekend allow I got my body hair of to day and my condition is not that great but hopefully another 2lbs will make a differents and then I will be quite abit sharper at the NPA Midlands 3 weeks latter hopefully.


Title: Re: Felix,s Journal
Post by: felix on July 21, 2012, 08:48:03 PM
I trained Back today.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
180KG X 1

PULL UPS
18 REPS
11
8

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: Maveric Matt on July 21, 2012, 08:49:10 PM
Still good lifting considering you are on a diet Felix. Will you be doing masters or MW? I'm competing at the NPA midlands, I'm going up with Toby,so will be good o catch up with you then!
 8)


Title: Re: Felix,s Journal
Post by: felix on July 21, 2012, 09:41:15 PM
Thanks Matt I am doing the masters it will be great to see you at the NPA Midlands.


Title: Re: Felix,s Journal
Post by: felix on July 22, 2012, 09:50:25 PM
I was at the BNBF Northern Ireland club today which is run by Eric Dowey we did about 1 hours posing practise Eric says he thinks I am looking excellent which was great to hear but allow I feel I am looking pretty good I could still do with losing abit more as I realise I have been in quite abit better condition at times in the past allow I look quite abit bigger and fuller now but at 12.1 this has to be expected I will probably lose another 1 to 2lbs this week I guess I will find out what I really look like when I stand on stage next Sun.


Title: Re: Felix,s Journal
Post by: felix on July 24, 2012, 05:56:05 PM
I see the numbers for the BNBF Midlands are up on Facebook there are going to be 8 in my class so I will probably not have much chance of placing or doing well.
I trained Shoulders and Triceps today and it went pretty well.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB.s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 25, 2012, 03:53:14 PM
I trained Legs today in a different gym the lighting in the gym is very good so I had abit of a look at myself and my condition actually seems quite good even thou I am heavier than I normally compete at I am really looking forward to Sun it should be a great show.
The seated leg curl in the gym is a different make of machine than the one I normally use so this is why the weights I have wrote down are alot heavier than I normally do I suppose there can be a big differents from one machine to another. The leg extensions has plates with no weights wrote on them.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

SEATED LEG CURLS
49KG X 10
63KG X 8
77KG X 6
91KG X 4

LEG PRESS
80KG X 8
120KG X 6
160KG X 6
200KG X 6
240KG X 6

LEG EXTENSIONS
8 PLATES X 20
10 PLATES X 20
12 PLATES X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 10


Title: Re: Felix,s Journal
Post by: felix on July 27, 2012, 10:27:30 AM
When I weighed myself this morning I was 11.12 3/4 lbs so I have lost 2 1/4 lbs since last week and 17 1/4 lbs since I started my diet 13 weeks ago it is just 2 days to my first show now I have kept my cals at 2547 cal per day  this week I think over this next 3 weeks up to the NPA Midlands I will stick to this diet allow I am finding it tuff enought going on such low calories.


Title: Re: Felix,s Journal
Post by: felix on July 27, 2012, 11:13:44 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 6

SEATED CHEST PRESS
50KG X 10
60KG X 10
70KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 2

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5


Title: Re: Felix,s Journal
Post by: felix on July 30, 2012, 10:42:38 PM
I had a great weekend at the BNBF Midlands it was a great show Sharon looked excellent in an excellent Masters Figure class I competed in a very good Masters class and I did not place I had a feeling my condition was not great yesterday so I did not ask anyone for any feedback but now after having got the show photos and looked at them I realise my condition was not good so I will just stick to my diet over this next 3 weeks up to the NPA Midlands hopefully losing another few lbs and hopefully I will look abit better on stage there.


Title: Re: Felix,s Journal
Post by: felix on July 31, 2012, 11:50:54 AM
Here are a few photos taken of me at the Midlands show on Sun I weighed 11.13 the day before I went so I was probably about 12.1 by the time I got on stage I am hoping at the NPA Midlands show with a few lbs of and a coat of dreamtan on that I will look abit better.

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_5340234.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_5355345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_5343345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/FELIXandSharonBNBFDERBY222012003345.jpg)


Title: Re: Felix,s Journal
Post by: felix on July 31, 2012, 07:40:57 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15


Title: Re: Felix,s Journal
Post by: Toby on July 31, 2012, 08:22:07 PM
Just keep dialling it in Felix, you know what to do and I will see you in a couple weeks at the Midlands


Title: Re: Felix,s Journal
Post by: felix on August 01, 2012, 10:49:11 PM
Toby I will try my best to dial things in I look forward to seeing you at the Midlands.
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 14

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 03, 2012, 12:17:38 PM
I weighed myself this morning I was 11.11 1/4 lbs so I have lost 1 1/2 lbs from last week and 18 3/4 lbs since I started my diet 14 weeks ago.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on August 03, 2012, 01:48:24 PM
good stuff mate, your the man for getting shredded


Title: Re: Felix,s Journal
Post by: felix on August 03, 2012, 10:35:19 PM
Thanks Scott I will try my best. I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 3
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
32KG DB,s X 2

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 03, 2012, 11:04:32 PM
Here is a photo I took yesterday morning.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken2ndAugust20120122.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 04, 2012, 09:28:56 PM
I competed at the UKBFF NI today I competed in the classic class I weighed in at 74.8 kg there were 6 in the class I did not place in the top 3 to tell you the truth if they had placed the top 6 I would have came 6th I was not looking good on stage today at all. Sharon competed in the Body Fitness class and looked excellent and came 3rd I thought she was going to win the class and quite a few other came up to her afterwards and said the same but she got a very nice trophy and we really enjoyed the show.


Title: Re: Felix,s Journal
Post by: Adam.uk on August 04, 2012, 10:46:44 PM
you can only improve from here Felix. Are you doing the NPA Midlands or the BNBF Northern? If so then i will see you backstage :)


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on August 05, 2012, 10:24:31 AM
onwards an upwards mate. Have you changed your plan of attack?


Title: Re: Felix,s Journal
Post by: felix on August 05, 2012, 06:45:21 PM
Thanks Adam I am doing the NPA Midlands and I am really looking forward to being able to use dreamtan again I look forward to seeing you at the show. Thanks Scott I have just kept everything the same with my diet allow the night before the show and morning of the show I did not drink very much which may have been a mistake as I sime quite abit tigther around my abs today but I still feel I have abit more to lose and hopefully a few more lbs will make a big different I am just going to stick to my current diet as I am losing bewteen 1 1/2 and 2 lbs a week on it so I am at least heading in the right direction.


Title: Re: Felix,s Journal
Post by: felix on August 05, 2012, 06:50:29 PM
I trained Back today.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1

PULL UPS
20 REPS
12
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 5

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on August 05, 2012, 09:13:59 PM
I have decided to make a few changes to my diet over this next 2 weeks whilst still keeping my cals more or less the same at 2577.5 cals per day.

MEAL 1
50G OATS 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
39.5G PRO, 48G CARBS, 20G FAT

MEAL 2
50G OATS, 30G WHEY, WATER
30.5G PRO, 33G CARBS, 5G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
50G OATS 30G WHEY, WATER
30.5G PRO, 33G CARBS, 5G FAT

MEAL 5
2 SLICES MULTIGRAINE WHOLEMEAL BREAD 3 LARGE EGGS WATER
35.5G PRO, 40G CARBS, 24.5G FAT

MEAL 6
2 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL
45G PRO, 40G CARBS, 12G FAT

30G OF SPREAD = 18G FAT
1 APPLE 15G CARBS

TOTAL
206G PRO, 246G CARBS, 85.5G FAT

TOTAL CALS
824 + 984 + 769.5 = TOTAL 2577.5 CALS PER DAY


Title: Re: Felix,s Journal
Post by: Toby on August 05, 2012, 09:26:45 PM
I notice that the majority of your protein is coming from Whey. Is that typical and any reason for that? I prefer to use it just at workout time and stick to solid (chicken/tuna/turkey) otherwise


Title: Re: Felix,s Journal
Post by: felix on August 05, 2012, 10:25:43 PM
Yes Toby whey would be typical especially during my pre contest diet I have found the times I have got in my best shape in the past I have took a fair bit of whey around half my protein is coming from whey at the minute I have ate my fair share of chicken, tuna and turkey in the past indeed at a time I used to cut whey out on my diet and before whey was availible I never really bothered much with protein powders as they tasted that bad. I also find whey cheaper for me than buying chicken or turkey plus I much prefere the taste of whey mixed with oats to the cold lunch boxs of chicken, turkey or tuna and rice I used to bring to work with me at a time.


Title: Re: Felix,s Journal
Post by: K_Dogs on August 06, 2012, 07:33:18 AM
Hey mate, I too have oats and protein every day, however I have casein protein and the banana flavour from Reflex tastes amazing, however I also like to add frozen blueberries, raisins, almond nut butter and sometimes honey or sweetener.


Title: Re: Felix,s Journal
Post by: felix on August 07, 2012, 06:49:20 PM
Sounds nice Keith. I trained Shoulders and Triceps today it went quite well but I found it very hard throwing up the 32s to do the shoulder press.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 08, 2012, 04:39:09 PM
I trained Legs today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 10, 2012, 06:08:41 PM
I trained Chest and Biceps today I have been struggleing lately getting a decent set of db curls with 32s having only been able to get 2 reps with them this last couple of weeks so today I dropped down to the 30s for my heaviest set and I managed 4 good reps which I was pretty happy with.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 3
80KG X 3

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 4

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 12, 2012, 05:40:22 PM
I weighed myself today I was a 11.11 lbs so I have lost 1/4 lb since last week and 19 lbs since I started my diet 15 weeks ago I am very disappointed to have only lost 1/4 lb since last week I had been hoping to have lost 1 1/2 to 2 lbs which I had been losing for quite a few weeks before this. I had changed my diet slightly last week allow the cals were around the same this week I am changing it back to what I was on the week before as it was working. I am not really in proper stage condition but hopefuly if I can lose 1 or 2 lbs this week I will not look that bad on stage next week.
I trained Back today and it did not go well my partial deadlifts and pull ups were both down.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1

PULL UPS
17 REPS
8
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on August 13, 2012, 06:07:07 PM
I raised my cals by around 600 yesterday as a result of this I was 1 1/2 lbs ligther today than yesterday this may sound strange to some but I will explain normally when I am not on a diet I am very regular but some times on my current 2547 cals per day I may not go for 2 or even 3 days at a time some times but every time I raise my cals I go so as a result of this I am lighter today this is the main reason I raise my cals one day a week it keeps my body working. I can well remember a long time ago dieting on sub 2000 cals a day and not been able to go for 6 or 7 days at a time as my body at almost shut down I will never drop my cals that low again.


Title: Re: Felix,s Journal
Post by: Toby on August 13, 2012, 06:17:19 PM
A very familiar problem for me this year Felix. Throws weight calculations all over the place!


Title: Re: Felix,s Journal
Post by: felix on August 13, 2012, 06:50:00 PM
Toby this is the main reason I believe in higher calories in my diet and in refeed days as it keeps my body going infact if it was not for the fact that I had let my weight go up abit to high in the offseason or if I had give myself a longer time to get ready for my shows I would have tried to keep my cals higher than my current 2547 per day as I sometimes think my cals are to low but its a question of needs be and given the time I gave myself I needed to drop my cals to were they are now to try and get in shape.


Title: Re: Felix,s Journal
Post by: felix on August 14, 2012, 02:25:29 PM
I trained Shoulders and Triceps today and it went very well for me.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 11

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 15, 2012, 05:37:14 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 14

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: felix on August 16, 2012, 02:35:46 PM
Here are a couple of photos I took this morning.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken16thAug20120132.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken16thAug20120172.jpg)


Title: Re: Felix,s Journal
Post by: Toby on August 16, 2012, 04:38:27 PM
Looking a bit leaner than the Central. Ultra close up versus full shots make it a little tricky to tell but do look harder.


Title: Re: Felix,s Journal
Post by: felix on August 16, 2012, 05:51:48 PM
Toby I was 11.8 1/2 this morning so I have lost 2 3/4 lbs this week so far and I am now 4 1/2 lbs lighter than I was at the Midlands so I am probably in better condition but I know what you mean about photos it is often hard to tell if you get a good photo it can make someone look better than they are and if you get a bad photo it can make someone look worst than what they are I guess I will find out what I look like on Sun I am looking forward to it it will be great to see you at the show.


Title: Re: Felix,s Journal
Post by: Nate on August 16, 2012, 05:59:50 PM
looking lean here felix. as always though. great peak on those biceps and the lines between delts and arms are fantastic.


Title: Re: Felix,s Journal
Post by: felix on August 17, 2012, 05:28:05 PM
Thanks Toby and Nathan. I weighed myself today I was 11.8 1/4 lbs so I have lost 2 3/4 lbs since last week and a total of 21 3/4 lbs since I started my diet 16 weeks ago at 13.2 lbs.
I trained Chest and Biceps today and it went ok.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 2
80KG X 3

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 9

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 7

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: vodkafan on August 17, 2012, 08:17:55 PM
 Only just started reading from this page . Your workouts looked really impressive Felix especially the leg one.


Title: Re: Felix,s Journal
Post by: felix on August 20, 2012, 09:03:05 PM
I really enjoyed the NPA Midlands show yesterday it was a great show. I think Sharon looked excellent in the Figure class I feel I looked alot better yesterday than I did at my other 2 shows this year and I was pretty happy wth my 4th place in the Masters it was great to meet loads of people at show yesterday including many from the forum.


Title: Re: Felix,s Journal
Post by: Toby on August 20, 2012, 09:04:43 PM
Glad you were pleased with the performance Felix. I am sorry but I did not see the masters as I was backstage prepping Mate but heard you had tightened a little further. Great to spend some time and catch up. I do love an Irish accent  ;D


Title: Re: Felix,s Journal
Post by: felix on August 20, 2012, 10:49:08 PM
Toby it was great to speak to you at the show yesterday I am sure you are really looking forward to getting on stage yourself again in a few weeks time.


Title: Re: Felix,s Journal
Post by: felix on August 21, 2012, 09:19:15 PM
I trained Back today

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1

PULL UPS
20 REPS
11
8

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 5

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on August 22, 2012, 07:39:08 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SM STANDING CALF RAISES HOLDING BAR IN HANDS
MACHINE+
+50KG X 20
+50KG X 20
+50KG X 20
+50KG X 20

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 23, 2012, 07:40:12 PM
I got my photos of Fivos today from the NPA Midlands I am really happy with them I think they are excellent quality here are some of them.

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0550234.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0560345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0563345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0559234.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0562345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0551234.jpg)


Title: Re: Felix,s Journal
Post by: Rich mc on August 23, 2012, 11:42:26 PM
Looking good Felix. Pic look good in black and white.


Title: Re: Felix,s Journal
Post by: petrominator on August 24, 2012, 07:15:40 AM
Hi Felix,
it was good to see you on sunday!Always pleasure to share backstage with you!Good luck with your next competition,i might see you there  8)


Title: Re: Felix,s Journal
Post by: felix on August 24, 2012, 06:59:38 PM
Thanks Rich I was pleased that I looked alot better on Sun than the first 2 shows I done 3 and 2 weeks before and that I had managed to lose 23 lbs in the 16 weeks of my diet but I am also a disappointed that I did not start my diet a couple of weeks sooner as I know in a couple weeks time if I stayed on my diet that my condition would be pretty good instead of just been the average ok which it was on Sun. I really like the b&w photos of Fivos but his coloured ones are excellent as well. Good luck with your preps Rich.
Martin it was great to see you at the show on Sun you looked great at 83kg good luck with your preps for your other shows I am not planning on doing any more shows myself this year.


Title: Re: Felix,s Journal
Post by: felix on August 24, 2012, 07:11:50 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 2
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 6
+62.5KG X 2
+50KG X 7

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 8
18KG DB X 6
22KG DB R X 5 L X 4

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 25, 2012, 04:01:34 PM
I have put my cals up by 500 from 2547 I was on during my diet to around 3050 all last week as a result of this I have stopped losing weight and my weight was 11.8 lbs this morning around the same as it was the day before the show last week I think I will slowly increase my cals this week and over the coming weeks allow I am in no big hurry to get out of shape again.


Title: Re: Felix,s Journal
Post by: felix on August 25, 2012, 04:34:18 PM
Here are another couple of coloured photos Fivos took of me at the NPA Midlands.

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_05852.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/IMG_05762234.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 26, 2012, 05:56:19 PM
I trained Back today in the gym a guy I am friendly with came in when I was trying to partial deadlift 172.5kg I could not shift it on my first attempt and when I could not move it on my second attempt the guy says to me why are you trying to lift that it looks like you could not shift it in a million years I got up of the bar then went at it straight away I lifted it easily smiled and set it back down again the guy says he could not believe how easily I lifted it after the way I was struggeling to move it and he says he would try not underestimate me again.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
172.5KG X 1

PULL UPS
18 REPS
9
7

SEATED ROWS
80KG X 8
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 4

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on August 27, 2012, 06:44:33 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
22KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 9

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 29, 2012, 04:47:49 PM
I trained legs today I could not get on the squat rack so I decided to give the smith machine ago for a change these felt strange I could go down deeper than normal but the plain of motion did not feel right abit uncomfortable so back to the squat rack next week.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
22KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

SM SQUATS
MACHINE +
+40KG X 10
+80KG X 8
+100KG X 6
+140KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 20

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: Col on August 29, 2012, 04:59:14 PM
Hi felix, do you ever have an off season as you always seem to be in amazing shape. I admire your dedication pal, I've been there mysrlf and if truth be told couldn't hack it :'(



Title: Re: Felix,s Journal
Post by: felix on August 29, 2012, 11:02:12 PM
Thanks Colin I had abit of an offseason this year and let my weight go up abit the only thing about doing this was I ended up not as sharp as I can be when I competed and I probably could have done with another couple of weeks to be really sharp but before I do my bodybuilding comps next year I will give myself abit more time to get ready. I can remember Colin when you competed in bodybuilding you looked excellent I can remember seeing photos of you at the time and now the numbers you are lifting in powerlifting are fantastic I am planning on giving the deadlift ago again in competition myself I would like to get it up a good bit yet hopefully.


Title: Re: Felix,s Journal
Post by: Col on August 30, 2012, 12:03:18 PM
Cheers Felix, when I did bb I was doing powerlifting in my off season but wouldn't let my weight go above 13 stone  because I didn't w ant to let my conditioning stray too much. To be fair I wasn't doing the powerlifting justice as I was always in some form of diet and was still doing the typical bodybuilding split routine. I never competed at the Brit finals because they were always after April and that was when I started dieting hard and incidently this was the period (just prior to dieting) that I felt I was at my strongest. I was always trying to balance the two. Needless to say when I stopped the bb and allowed my weight to go where my body wanted it to and started training specifically for strength I improved massively.

Good luck with both the bb and deadlifting Felix :D


Title: Re: Felix,s Journal
Post by: felix on August 30, 2012, 05:49:12 PM
Hello Colin very interesting what you say this year my deadlifting was going up well just before and in the very early stage of my diet I had got my deadlift up to 177.5kg which was just 5kg short of the worlds qualifying standard of 182.5kg in the u82.5kg m1 class but then as my diet started kicking in as I got lighter my deadlift started to slowly but surely go back down again I have a feeling if I had kept my weight around 82.5kg for a longer period that I would definitely be able to get my deadlift up above the 182.5kg required to compete at the worlds but been a keen natural bodybuilder no sooner does my weight go up than I am on a diet again for the next season of shows and I am scared of being out of shape for to long incase it does not come back as good again.


Title: Re: Felix,s Journal
Post by: SuperSi on August 30, 2012, 05:52:36 PM
What's next for you Felix? Eat a little more and go for the Worlds qualifying deadlift total? I'm sure it would also be beneficial for your physique. :)


Title: Re: Felix,s Journal
Post by: felix on August 30, 2012, 06:38:00 PM
Si I have decided not to do any more bodybuilding shows this year and set my sights on qualifying for the Singlelifts World Championships in Belgium next June and then maybe do a late NPA show next year. One interesting thing I have noticed in the photos I have seen of the shows I have done this year is allow I am not in my best condition my back seems to look better than before so maybe all the deadlifting I have done this year has helped develope my back a little bit more but at 43 years old I am not expecting miracles in terms of muscle development the matter how much weight I end up deadlifting.


Title: Re: Felix,s Journal
Post by: felix on August 30, 2012, 10:58:16 PM
Here a few photos of me from the NPA North West 2007 when I was in good condition.

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs001967890.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs00182345.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs001045678.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs00032.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs00052.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs00203456.jpg)

(http://i333.photobucket.com/albums/m389/felix196920008/eU78kgs00947890.jpg)


Title: Re: Felix,s Journal
Post by: felix on August 31, 2012, 07:50:06 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 3
80KG X 3

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 2
+50KG X 6

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
22KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 4


Title: Re: Felix,s Journal
Post by: tony_b on August 31, 2012, 10:48:34 PM
Whats your form like with the 30s Felix? Lot of weight!


Title: Re: Felix,s Journal
Post by: felix on August 31, 2012, 11:15:14 PM
My form is pretty good with the 30s Tony I have strong biceps and my body is used to going heavy with these allow when ever my body weight goes up they get easier to do I was using the 32s for while this year but as my body weight came down during my diet I had to drop back down to the 30s.


Title: Re: Felix,s Journal
Post by: felix on September 02, 2012, 06:26:05 PM
I trained Back today in another fitness first it went really well I deadlifted 165kg the most I have ever lifted when weighing under 75kg.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
165KG X 1

PULL UPS
17 REPS
10
7

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 10 STACK

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 04, 2012, 04:57:31 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 9

KICKBACKS
12KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 05, 2012, 08:17:02 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
18KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 12

GLUTE HAM RAISES
10 X 4

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 07, 2012, 07:20:25 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 7
+62.5KG X 3
+50KG X 7

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 3

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 4

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 09, 2012, 07:19:10 PM
I weighed myself this morning I was 11.11 1/4 lbs so despite being on around 3800 cals a day this last 2 weeks I have put on 3 lbs from my lightest weight of 11.8 1/4 lbs on my scales 3 weeks ago just before I did the NPA Midlands show but this sometimes happens when I have been on a diet for quite a while it normally takes about 4 weeks before I start putting on much weight even if my cals are relatively high I may raise my cals a little bit more or just keep them around 3800 I will see how it goes I am sure in this next couple of weeks my weight will start to go up again it always does given time and I do not really want to get to heavy anyway I do not really want to go much above 12.10 - 13 stone in the off season.

I trained Back today.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
140KG X 4
160KG X 1
170KG X 1
175KG X 1

PULL UPS
18 REPS
10
7

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on September 11, 2012, 09:58:16 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 20
25KG X 20
25KG X 40

KICKBACKS
16KG DB,s X 10
20KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on September 12, 2012, 06:41:21 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 14

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 14

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: SuperSi on September 13, 2012, 01:20:44 PM
Nice lifting, Felix. Your strength looks good. Have you ever done squats in a comp? Your squats look to be your best lift?


Title: Re: Felix,s Journal
Post by: felix on September 13, 2012, 04:29:27 PM
Thanks Si I have never done squats in a comp to tell you the truth my squats would not be near deep enought for a comp.


Title: Re: Felix,s Journal
Post by: felix on September 14, 2012, 07:34:13 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 3
80KG X 4

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 6

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURL
16KG DB X 10
18KG DB X 10
22KG DB X 5

ABS

CRUNCHES
40 X 3

PLANKS


Title: Re: Felix,s Journal
Post by: felix on September 15, 2012, 09:05:39 PM
I was 11.13 1/2 lbs this morning this is my current diet of 3927 cals per day below I will stick with this diet during my off season allow an odd day I my eat more than this and just see how it goes.


Meal 1
5 WEETIBIXS, 30G WHEY, 3/4 PINT SS MILK, 10ML UDO,S OIL
50G PRO, 92.5G CARBS, 19G FAT

Meal 2
125G OATS, 30G WHEY WITH WATER
39G PRO, 78G CARBS, 11G FAT

Meal 3
30G WHEY, 1 LARGE BANANA, WITH WATER
25G PRO, 37G CARBS, 1G FAT

Meal 4
100G OATS, 30G WHEY 1/2 PINT SS MILK
45G PRO, 78G CARBS, 13.5G FAT

MEAL 5
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 3 LARGE EGGS, 1/2 PINT SS MILK
50G PRO, 75G CARBS, 30.5G FAT

Meal 6
3 SLICES MULTIGRAINE WHOLEMEAL BREAD, 1 TIN TUNA, 1/2 PINT SS MILK 10ML UDO,S OIL
59.5G PRO 75G CARBS, 18G FAT

40G OF SPREAD ON BREAD
24G OF FAT

1 APPLE 15G CARBS

TOTAL
268.5G PRO, 450.5G CARBS, 117G FAT
    X 4            X 4                 X 9
1074 CALS     1802 CALS       1053 CALS = TOTAL 3929CALS


Title: Re: Felix,s Journal
Post by: Rich mc on September 15, 2012, 10:17:53 PM
Hi mate just looking through your diet and noticed you have a lot of protein drinks in a day. I try not to have to many and try and get my protein from whole foods and try not to rely on supplermets to much. Have you tryed replacing them for chicken, turky, fish etc


Title: Re: Felix,s Journal
Post by: felix on September 15, 2012, 11:13:25 PM
Rich for years when I was younger I never really took any protein drinks I just ate  chichken, turkey,steak, tuna, eggs, milk as my main protein sources now a days I find it cheaper and alot handyier to take whey mixed with oats instead of spending alot of time cooking. Around 100g of my 268.5g of protein a day come from whey so overall it is still a fair mixture of proteins and the oats, weetibixs and milk I take with my whey will slow it down nicely I do not take my oats and whey as a drink I put a 100 or 125g of oats in a bowl then add a scoup of whey then I pour in milk or water mix it up with a spoon and eat it like quite a thick cereal it is one of favorite meals tastes very nice to me. I hope your preps are going well Rich I see your chins and dips are excellent.


Title: Re: Felix,s Journal
Post by: felix on September 16, 2012, 08:41:20 PM
I trained Back today.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
167.5KG X 1

PULL UPS
16 REPS
10
7

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: Rich mc on September 17, 2012, 12:21:46 PM
Thanks Felix. No what you mean about the food prep, It can be a rite pain in the arse. If that works for you mate then no point in changing it. Prep is going ok thanks, hoping to be bigger this year with a more cleverer aproach to my diet :)


Title: Re: Felix,s Journal
Post by: felix on September 18, 2012, 07:15:16 PM
Rich I am glad to hear your preps are going well.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 20
30KG X 20
30KG X 25

KICKBACKS
16KG DB,s X 10
20KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 15

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 19, 2012, 05:38:59 PM
I trained Legs today the leg extensions machine is broke so I decided to give step ups ago for a change I may do them again in the future now and again for abit of a change.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 10
80KG X 8
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

STEPS UPS
BW X 10
16KG DB,s X 8
26KG DB,s X 6
34KG DB,s X 6

SEATED LEG CURLS
40KG X 10
45KG X 10
52.KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: vodkafan on September 19, 2012, 07:46:58 PM
You are pretty strong to do 160kg squats for 6 reps Felix !


Title: Re: Felix,s Journal
Post by: felix on September 21, 2012, 11:16:56 PM
Thanks VF I need to get them abit deeper. I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 4

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 4
+50KG X 6

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5


Title: Re: Felix,s Journal
Post by: felix on September 23, 2012, 11:59:55 PM
I trained Back today.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
180KG X 1

PULL UPS
17 REPS
9
7

SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
105KG X 3

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on September 25, 2012, 07:07:02 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
20KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 5

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
10KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 20
35KG X 20
35KG X 18

KICKBACKS
16KG DB,s X 10
20KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 19

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 26, 2012, 06:11:24 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: vodkafan on September 26, 2012, 06:24:12 PM
They fixed the leg extension machine I see Felix! Good session.  Do you stretch at all before or after your workout?  How are DOMS for you after a leg session? Just being nosy.  ;D


Title: Re: Felix,s Journal
Post by: felix on September 26, 2012, 08:24:19 PM
VF I do abit of stretching of my legs at the end of my workout sometimes now more to improve flexibility abit than anything else my legs are sometimes slightly sore the next day after a leg workout allow if for some reason I miss a leg workout one week they can be pretty sore the day after my next leg workout.


Title: Re: Felix,s Journal
Post by: vodkafan on September 26, 2012, 08:38:16 PM
VF I do abit of stretching of my legs at the end of my workout sometimes now more to improve flexibility abit than anything else my legs are sometimes slightly sore the next day after a leg workout allow if for some reason I miss a leg workout one week they can be pretty sore the day after my next leg workout.

That's understandable about the soreness. In theory the stretching should help a bit as it helps carry waste products away and brings fresh blood and all that.
My legs never get DOMS now  as I squat every workout and it is 3 times a week now. But they do stiffen up  I am having to stretch more and more to retain flexibility. 


Title: Re: Felix,s Journal
Post by: felix on September 28, 2012, 07:24:49 PM
I trained Chest and Biceps today and it went well for me the extra carbs and calories I am taking are really helping my training and energy levels.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 6

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 7

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB X 5

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES



Title: Re: Felix,s Journal
Post by: felix on September 30, 2012, 08:21:06 PM
I trained Back today in a different fitness first.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
170KG X 1

PULL UPS
17 REPS
10
9

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 6

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 12 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 15 STACK

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SimonC on September 30, 2012, 11:29:57 PM
Ouch, if your not sore after that lot you certainly deserve to be.


Title: Re: Felix,s Journal
Post by: felix on September 30, 2012, 11:56:28 PM
Thanks Simon I always try to work hard in the gym I love training and back day is one of my favorites.


Title: Re: Felix,s Journal
Post by: felix on October 02, 2012, 06:15:12 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
45KG X 12

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 19

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 03, 2012, 01:52:31 PM
Here is a comparison photo of me in 1996 aged 27 weight 102kg and me in 2009 aged 40 weight 75kg.

(http://i333.photobucket.com/albums/m389/felix196920008/newphoto34567.jpg)


Title: Re: Felix,s Journal
Post by: tony_b on October 03, 2012, 02:42:11 PM
Bit of a change there!!!


Title: Re: Felix,s Journal
Post by: SuperSi on October 03, 2012, 02:53:40 PM
A massive change! Have you ever thought about letting yourself get a little heavier in between shows? You currently stay pretty lean year round, don't you?


Title: Re: Felix,s Journal
Post by: felix on October 03, 2012, 03:43:29 PM
Thanks Tony and Si. Si I used to go back up to around 16 stone in between shows the first few years I competed but the only thing was I had so much weight to lose I ended up competing really soft on stage despite losing over 3 stone on a very low calorie low carb diet which made me feel terribly and as weak as a kitten then from the year 2000 I decided to stay leaner in the off season and gradully each year I came in tighter untill in 2007 I really hit my condition for the first time and qualified for both the BNBF and NPA finals staying leaner also made me be able to keep my calories and carbs much higher on my diet which kept me feeling good and still quite strong in the gym even when my condition was very tight. Last year I let my weight go up to 13.2 which I believe made it abit harder for me to get in condition this year and allow at my last show I did not look to bad I could really have done with another 2 or 3 weeks on my diet to have hit my condition right in the previous 5 years I had only went up to 12.5-10 so I think this year I will try not to let my weight go up above 12.10 or if I go above this I will give myself a few extra weeks on my diet.


Title: Re: Felix,s Journal
Post by: felix on October 06, 2012, 10:50:38 PM
I competed at the NIPF Push Pull championships today and I am really happy to say I won the u83kg m1 class the day went really well I weighted in at 78.8kg then I got 3 good lifts with my bench press 70kg, 80kg and 87.5kg I think I may have got 90kg if I had decided to do that but the pause at the bottom makes a big differents then on to the deadlift and I got 3 good lifts as well 160kg, 170kg and 175kg which I was delighted with one interesting thing today was the amount of people who lifted their deadlifts to the top  but still got 3 red lights for the slightest of hitchs and other reasons. I have not trained since tue so I am looking forward to getting back at it.
Here are videos of my 175kg and 170kg deadlifts at the comp today.
http://www.youtube.com/watch?v=94dCHTZX9J4
http://www.youtube.com/watch?v=WP7p6uWVRtg


Title: Re: Felix,s Journal
Post by: felix on October 08, 2012, 07:20:05 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 4

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
47.5KG X 10

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 19

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 10, 2012, 06:18:58 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
18KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 16

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20


Title: Re: Felix,s Journal
Post by: vodkafan on October 10, 2012, 07:21:23 PM
I looked at your NIPF videos Felix you made 170kg look  so easy but the extra 5kg looked a slight struggle. Good work. You have a very lean athletic body type. Plenty of muscle there but not bulky.   


Title: Re: Felix,s Journal
Post by: felix on October 10, 2012, 08:51:09 PM
Thanks VF I was confident of getting the 170kg as it was my best lift at my last deadlift comp in March and it went up easily enought but I was not so sure if I would be able to lift 175kg as it was my new comp pb so I was really happy to lift it now the next time I compete I will be hoping to lift 180kg.


Title: Re: Felix,s Journal
Post by: vodkafan on October 10, 2012, 08:57:21 PM
snazzy leotard too   ;D is that like traditional?


Title: Re: Felix,s Journal
Post by: felix on October 10, 2012, 09:11:25 PM
VF its one of the rules you have to wear a singlet our your not allowed to compete but at least everyone thats competing is wearing one.


Title: Re: Felix,s Journal
Post by: felix on October 12, 2012, 07:00:47 PM
I trained Chest and Biceps today

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 4
80KG X 6

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 10
+62.5KG X 4
+50KG X 9

SEATED CHEST PRESS
50KG X 10
60KG X 10
75KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3

PLANKS

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 14, 2012, 06:07:33 PM
I trained Back today in a different fitness first.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
185KG X 1

PULL UPS
16 REPS
11
8

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 15 STACK

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 16, 2012, 08:12:27 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
50KG X 9

KICKBACKS
14KG DB,s X 10
20KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 19

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Proff on October 16, 2012, 08:31:10 PM
 ;D


Title: Re: Felix,s Journal
Post by: felix on October 17, 2012, 07:29:48 PM
Thanks Mick. I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
55KG X 8

ROTARY CALF RAISE MACHINE
30KG X 10
40KG X 10
50KG X 10
60KG X 10


Title: Re: Felix,s Journal
Post by: felix on October 18, 2012, 07:38:50 PM
My current diet is 268.5g Pro, 450.5g Carbs, 117g Fats a total of 3929 cals per day I have been on this since shortly after my last show and my weight is now back up to 12.6 - 7 lbs first thing in the morning for this last 2 weeks now and my training is going well the extra carbs are really helping me in the gym. I still feel abit hungry on these calories but I do not want to increase them as I do not really want to go much heavier than 12.10 - 13 stone max in my off season and my current diet will keep me on this track and keep me ralatively lean within shooting distance of getting ready for a show next year some time.


Title: Re: Felix,s Journal
Post by: felix on October 19, 2012, 07:36:19 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 4
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 8
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 21, 2012, 05:33:32 PM
I trained Back today and it was an excellent workout for me I equalled my PB in the deadlift lifting 177.5kg and I am 12.7lbs now still 6lbs lighter than when I lifted 177.5kg in the early stages of my pre-contest diet at 12.13lbs back in May I also got 21 pull ups today which I am very happy with as well.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
177.5KG X 1 EQUAL PB

PULL UPS
21 REPS
13
10

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWS
70KG X 8
85KG X 6

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on October 23, 2012, 08:22:33 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 8
24KG DB,s X 6
32KG DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
12KG DB,s X 15
12KG DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
12KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10
14KG DB,s X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
50KG X 9

KICKBACKS
14KG DB,s X 10
18KG DB,s X 8
24KG DB,s X 6
30KG DB,s X 6
24KG DB,s X 18

ABS

CRUNCHES
40 X 3



Title: Re: Felix,s Journal
Post by: felix on October 24, 2012, 08:08:42 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 15

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: stretchandburn on October 24, 2012, 09:53:06 PM
Hi Felix

I've just been reading on Liam's journal about bulking. For the past 4 weeks I've been training hard eating hard. I have started to gain weight but worry about putting on the wrong sort of weight if you know what I mean? How did you get on with this from your experience? I'm also on the post workout carbs too. Do you think this maybe an idea to ditch this for a bit? Or keep the post workout carbs and lessen my diet?


Title: Re: Felix,s Journal
Post by: felix on October 24, 2012, 11:25:49 PM
Stretch how much weight have you put on if you feel you are putting on to much bodyfat you could reduce your cals slightly and see how that goes I think post workout carbs are important allow I only take 35g a large banana with whey I would say keep post workout carbs in and reduce cals slightly the rest of the day if you do decide to reduce your cals.


Title: Re: Felix,s Journal
Post by: stretchandburn on October 25, 2012, 09:44:56 PM
So you thinking I should stick with the pwo carbs then and clean my diet up a bit. Was just interested how you dealt with this in your past experience. I've put a stone on and do feel bigger although I know some of this is fat and was always going to be because of the way I've gone about it.


Title: Re: Felix,s Journal
Post by: felix on October 25, 2012, 10:26:56 PM
Stretch putting on a stone may not be a bad thing I think the problem is whenever 1 stone becomes 2 then 3 or more as used to happen me sometimes and this can happen easily enought if calories are kept very high in my case 5000 plus over a sustained period of time. I think post workout carbs are very important so cleaning up your diet a little the rest of the day would be a better option in my opinion.


Title: Re: Felix,s Journal
Post by: stretchandburn on October 25, 2012, 10:32:09 PM
Thanks Felix the more i think about and now from what you've said this is the way to go. Cutting from one stone increase as opposed to 2 or 3 makes sense.


Title: Re: Felix,s Journal
Post by: SuperSi on October 26, 2012, 09:46:54 AM
Your back training, with the deads and pull up PBs, looks to be going very well! All looks to be going well for the next powerlifting comp you do! ;D


Title: Re: Felix,s Journal
Post by: felix on October 26, 2012, 06:38:28 PM
Thanks Si.
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
77.5KG X 6

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
22KG DB,s X 6
30KG DB,s X 6

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 10
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 28, 2012, 11:52:35 PM
I trained Back today in a different fitness first and I got a new Personal Best of 190kg in my partial deadlifts.

BACK

PARTIAL DEADLIFTS 4 INCHES BELOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4
160KG X 1
170KG X 1
190KG X 1 PB

WIDE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 4 STACK

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 6 STACK

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 15 STACK


Title: Re: Felix,s Journal
Post by: felix on October 31, 2012, 04:57:09 PM
I hurt my back on Sun it did not sime to bad at the time but since Sun night it has been very sore and pretty hard to walk allow it felt slightly better this morning so I decided to do a very light Shoulders and Triceps workout to see if it would loosen me up abit not sure if this was a good idea or not but hopefully it will start to feel a lot better over this next few days with abit of luck and in a few weeks my weights will be back up again.

SHOULDERS

SIDE LATERALS
6KG DB,s X 20
6KG DB,s X 15
6KG DB,s X 15
6KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
10KG X 10
10KG X 10
10KG X 10

BENTOVER LATERALS
6KG DB,s X 10
TO SORE TO DO ANYMORE OF THESE

TRICEPS
PUSHDOWNS
20KG X 10
25KG X 10
30KG X 10

REVERSE GRIP PUSHDOWNS
15KG X 10
20KG X 10
20KG X 10


Title: Re: Felix,s Journal
Post by: SuperSi on October 31, 2012, 07:30:10 PM
Well done on your pb, Felix. I hope your back recovers quickly. :)

Injury aside, your training looks like it is coming together nicely with several pb's. :)


Title: Re: Felix,s Journal
Post by: felix on November 01, 2012, 12:06:01 AM
Thanks Si I think not been on a long diet this year has helped my strength in 2011 I was on a diet for 10 months in a row which included 7 months of been in contest shape after the first 3 months to get in to condition which did not exactly lead to too many PB,s in the gym allow I did try to keep lifting as heavy as I could. I am just hoping my back will clear up soon and I can then keep the good training going.


Title: Re: Felix,s Journal
Post by: SuperSi on November 01, 2012, 12:11:18 PM
Your aim is to qualify for the WDFPF world's isn't it? If so, allowing yourself more calories to get stronger sounds a good plan. :)


Title: Re: Felix,s Journal
Post by: Col on November 01, 2012, 04:07:21 PM
Sorry to hear about your back pal. We sound like a right bunch of invalids don't we. Hopefully it will recover quickly like mine


Title: Re: Felix,s Journal
Post by: felix on November 02, 2012, 12:05:50 AM
Si yes my aim is qualify for the WDFPF Worlds I need to lift 182.5kg to qualify I lifted 177.5kg in the gym two weeks ago so another 5kg would see me there and I can put on another couple of kg,s of bodyweight and still make the u82.5kg m1 class allow this last few days I do not think I could lift an empty bar.
Thanks Colin I hope my back heals quick so as I can get back training and deadlifting again.


Title: Re: Felix,s Journal
Post by: felix on November 02, 2012, 01:56:02 AM
Here is an old back photo of me taken in 2009

(http://i333.photobucket.com/albums/m389/felix196920008/200927thJULYOUTDOORPHOTOS020.jpg)


Title: Re: Felix,s Journal
Post by: felix on November 02, 2012, 06:12:31 PM
I trained Chest and Biceps today I started with decline bench press these were very sore on my lower back so I decided to just go light on my other exercises and do some more reps.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 2

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 15
+30KG X 15
+30KG X 15

SEATED CHEST PRESS
50KG X 15
50KG X 15
50KG X 10

BICEPS

STANDING DUMBBELL CURLS
10KG DB,s X 20
12KG DB,s X 20
16KG DB,s X 15


Title: Re: Felix,s Journal
Post by: felix on November 06, 2012, 09:44:34 PM
I trained Shoulders and Triceps today after deciding not to train on Sun and it went not to bad I just went light to see how my back would cope with it my pulled muscles across my lower back feel a lot easier and I can now walk quite well again the only thing is I think walking stooped over for a few days has left the very bottom of my spine sore and stiff both left and right hand sides this was very noticeable today when I did my leg stretches lying down on the ground trying to lift my leg up to 90% it was very sore hopefully this will clear up before long I am going to try a light leg workout tomorrow and see how it goes.

SHOULDERS

DUMBBELL SHOULDER PRESS
12KG DB,s X 10
14KG DB,s X 10
20KG DB,s X 15

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
15KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
20KG X 10
30KG X 10
40KG X 15

REVERSE GRIP PUSHDOWNS
20KG X 10
25KG X 10
30KG X 15

ABS

CRUNCHES
40 X 2

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 07, 2012, 07:12:11 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
10KG DB,s X 12
20KG DB,s X 12

SQUATS
20KG X 10
30KG X 10
50KG X 10
60KG X 10

GLUTE HAM RAISES
10 X 3

LEG EXTENSIONS
40KG X 20
40KG X 20
40KG X 20

SEATED LEG CURLS
30KG X 10
30KG X 10
30KG X 10

SEATED TOE PRESS
70KG X 20
70KG X 20
70KG X 20


Title: Re: Felix,s Journal
Post by: felix on November 09, 2012, 07:52:35 PM
I trained Chest and Biceps today and it went pretty well my weights are going back up again always a good sign after an injury.

CHEST

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 10
+62.5KG X 4
+50KG X 9

SEATED CHEST PRESS
50KG X 10
60KG X 10
77.5KG X 7

CABLE CROSSOVERS
7.5KG X 10
10KG X 10
12.5KG X 10
15KG X 10

BICEPS

STANDING DUMBBELL CURLS
12KG DB,s X 8
16KG DB,s X 6
24KG DB,s X 6
28KG DB,s X 6
18KG DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 11, 2012, 08:45:38 PM
I trained Back today in a different fitness first.

BACK

PARTIAL DEADLIFTS 4 INCHS BELOW KNEE
50KG X 8
60KG X 6
80KG X 6
100KG X 6

PULL UPS
17 REPS
9
8

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 10 STACK

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 5 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 10 STACK


Title: Re: Felix,s Journal
Post by: felix on November 12, 2012, 07:51:07 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
18KG DB,s X 10
24KG DB,s X 10
24KG DB,s X 10

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 15
10KG DB,s X 20

BARBELL FRONT RAISES
15KG X 10
20KG X 10
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
25KG X 10
35KG X 10
42.5KG X 15

REVERSE GRIP PUSHDOWNS
20KG X 10
25KG X 10
30KG X 10


Title: Re: Felix,s Journal
Post by: felix on November 14, 2012, 09:28:53 PM
I trained Legs today and it went not to bad hopefully in a couple of weeks I will be back up to normal again.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 9

SQUATS
60KG X 8
80KG X 8
90KG X 6
110KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 16

SEATED LEG CURLS
40KG X 10
42.5KG X 10
45KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
110KG X 20
110KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: TimD on November 14, 2012, 10:04:07 PM
Felix, not too sure exactly where you're based in Northern Ireland but I'm back in Ireland (Meath) for Christmas. Don't suppose you'd like to meet up for a training session over the festive period?
Tim


Title: Re: Felix,s Journal
Post by: felix on November 14, 2012, 10:22:58 PM
Tim it would have been great to meet up with you for a training session but I live in North Antrim which is over 100 miles away from Meath and I do not drive so a bit to far to travel. I hope you enjoy your Christmas in Ireland.


Title: Re: Felix,s Journal
Post by: TimD on November 15, 2012, 05:29:18 AM
Thanks Felix, I'll have to stick with training with my MMA 17 stone brother in law. Would love to discuss the 1996 Irish natural bb competition with you.
It was my first experience of natural bb and I was wondering what happened to it. I understand the guy who was running it also ran a gym in talbot st, Dublin. Can you shed any further light on the subject? Can't understand why there hasn't been someone promoting natural bodybuilding in Ireland.


Title: Re: Felix,s Journal
Post by: felix on November 15, 2012, 06:56:53 PM
Tim did you compete at the 1996 show in Dublin or were you just there watching there was another show there in 1997 which I competed in then after a 3 year break in 2000 I was going to do another show and dieted down for it but it was cancelled at the last minute for lack of numbers but they gave me the chance do represent Ireland at the Worlds in Amsterdam that year which I took up allow I was not in great shape I really enjoyed the trip. There was another comp in 2001 which I did but the following year the promoter changed it to a non tested show but then I got a computor and I found out about the BNBF so I decided to go and compete with the BNBF at the 2002 British Open Championships instead I have not heard of another Natural show been run in Dublin since allow there was one in Belfast in 2008 which I did but there were very few competitors and hardly anyone there watching.


Title: Re: Felix,s Journal
Post by: TimD on November 15, 2012, 07:44:17 PM
I was only a spectator. The quality of the competitors was excellent from my recollection. The next year i was living in London so missed any further competitions.
I'm just amazed that there's nothing happening in Ireland. If you go on other forums there are plenty of Irish bodybuilders declaring that they are natural. I know someone who competes in Nabba and the number of competitors they get is amazing.
Never heard about the show in Belfast. Was it well advertised?
I just don't understand why there is no natural organisation in Ireland.?!?


Title: Re: Felix,s Journal
Post by: felix on November 15, 2012, 08:15:34 PM
Yes Tim it was a very high standard of competitor at that show. NABBA is very big in Belfast as well up to 80 competitors and over 1000 people watching it is hard to understand why there are no Natural shows but then most of the time in the past when someone has ran one it has not been a success the show I did in Belfast in 2008 was the INBA World Cup there were around 20 international competitors and 5 local guys it was not very well advertised and I here they lost alot of money running it as the venue was very expensive and very few people came to watch it. There are a couple of NIFMA fitness model shows ran this last 2 years in Belfast and I would say quite a few of the guys and girls who do this may be Natural and they get over 50 competitors and quite large crowds watching as well.


Title: Re: Felix,s Journal
Post by: felix on November 16, 2012, 07:15:37 PM
I trained Chest and Biceps today and my weights were back up to near normal on these bodyparts.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 5

INCLINE SM BENCH PRESS
MACHINE+
+30KG X 10
+50KG X 8
+62.5KG X 3
+50KG X 8

SEATED CHEST PRESS
50KG X 10
60KG X 10
77.5KG X 7

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 4

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 8
22KG DB R X 6 L X 5

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 16, 2012, 07:45:31 PM
This is a montage of photos of me from the NPA South East 2007 I put together and put on youtube.
http://www.youtube.com/watch?v=p66fHaEcHM0


Title: Re: Felix,s Journal
Post by: felix on November 18, 2012, 08:26:24 PM
I trained Back today and the deadlifts today were alot easier on my back than the partial deadlifts were last week I probably could have went as heavy as I normally do on the deads today but I think I will build them up gradually again and see what happens.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4

PULL UPS
16 REPS
7
7

SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 4

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on November 20, 2012, 09:06:34 PM
I trained Shoulders and Triceps today in another gym some of the weights are in lbs.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
59LB X 10
85LB X 10
111LB X 8

KICKBACKS
35LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 21, 2012, 07:46:24 PM
I trained Legs today and it went pretty well my weights were back up to normal again.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 16

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 16

SEATED LEG CURLS
40KG X 10
45KG X 10
52.5KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 23, 2012, 09:34:17 PM
I trained Chest and Biceps today in a different gym the dumbbell,s are in lbs.

CHEST

BENCH PRESS
45KG X 8
55KG X 6
65KG X 6
75KG X 6
80KG X 3

INCLINE BENCH PRESS
55KG X 8
60KG X 6
65KG X 6
60KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 8
50KG X 6
60KG X 6
60KG X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 3

DUMBBELL CONCENTRATION CURLS
30LB DB,s X 10
35LB DB,s X 10
41LB DB,s R X 10 L X 9

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 25, 2012, 09:12:49 PM
I trained Back today in another fitness first.

BACK

PARTIAL DEADLIFTS 4 INCHS BLOW KNEE
60KG X 8
80KG X 6
100KG X 6
120KG X 6
130KG X 10

PULL UPS
15
8
7

UPPER BACK ROWS
40KG X 10
50KG X 10
60KG X 10
67.5KG X 15 STACK

SEATED ROWS
50KG X 10
65KG X 10
80KG X 10
97.5KG X 15 STACK

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
100KG X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 26, 2012, 08:21:06 PM
I trained Shoulders and Triceps today some of the weights are in lbs.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
59LB X 10
85LB X 10
111LB X 6

KICKBACKS
35LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 26, 2012, 09:33:31 PM
My weight has been 80-81kg for 5 weeks now my diet is 268.5g Pro, 450.5g Carbs, 117g Fat a totall of 3929 cals per day with no cheats or chocolate on top of this so this is maintaining my current bodyweight which I am pretty happy with as it will keep me under 82.5kg for the deadlift competitions I will do plus I am in not that bad shape for when I decide to start a diet for a bodybuilding show the strange thing is quite a few people in the gym are telling me I look in great shape at minute I guess because I look bigger they think I look better even though I am a lot softer at the minute.


Title: Re: Felix,s Journal
Post by: felix on November 28, 2012, 08:30:39 PM
I trained Legs today and it went well some of the weights in this gym are in lbs and I did walking lunges with the 112lbs dumbbells which is 51kg which is a new personal best for me as in fitness first dumbbells only go up to 50kg in this gym the fixed dumbbell,s go up 143lbs and there is an other set of dumbbell,s you can make up to as heavy as 91kg.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12 PB

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
176LB X 20

STANDING CALF RAISES
267LB X 10
332LB X 10
397LB X 8
485LB X 8

SEATED CALF RAISE
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: vodkafan on November 29, 2012, 03:08:36 AM
That's a pretty complete leg workout there Felix I bet they are feeling destroyed right now mate .


Title: Re: Felix,s Journal
Post by: SuperSi on November 29, 2012, 12:45:47 PM
this is maintaining my current bodyweight which I am pretty happy with as it will keep me under 82.5kg for the deadlift competitions I will

What deadlift comps are you looking at, Felix? The BDFPA and hitting the world qualifying total?


Title: Re: Felix,s Journal
Post by: K_Dogs on November 29, 2012, 12:59:23 PM
My 8 working sets in total for quads, hams and calves looks a little lame in comparison  ;)


Title: Re: Felix,s Journal
Post by: felix on November 29, 2012, 08:46:37 PM
Thanks VF I enjoy training legs and trying to push myself.
Si I am planning to compete at the IDFPA Single Lift championships in Cork on the 19th of Jan I need to lift 182.5kg to qualify for the Worlds I lifted 177.5kg in the gym a few weeks ago so hopefully on a good day with a thinner proper powerlifting power I may be able to lift 182.5kg well heres hoping anyway.
Keith I suppose it is just a differents in training styles allow I only train my legs once a week which gives my plenty of rest in between and from following your journal it looks like the way you train works very well for you and plenty of other people as well.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on November 30, 2012, 02:52:10 PM
nice workout mate, very strong


Title: Re: Felix,s Journal
Post by: felix on November 30, 2012, 08:14:23 PM
Thanks Scott. I trained Chest and Biceps today and it went pretty well I was a rep or 2 in some of my sets.

CHEST

DECLINE BENCH PRESS
50KG X 8
70KG X 6
85KG X 5
80KG X 7

INCLINE SM BENCH PRESS
MACHINE +
+30KG X 10
+50KG X 8
+62.5KG X 5
+50KG X 7

SEATED CHEST PRESS
50KG X 10
60KG X 10
80KG X 5

BICEPS

STANDING DUMBBELL CURLS
14KG DB,s X 8
18KG DB,s X 6
24KG DB,s X 6
30KG DB,s X 5

DUMBBELL CONCENTRATION CURLS
16KG DB X 10
18KG DB X 10
22KG DB X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on December 02, 2012, 05:28:13 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 4

PULL UPS
15
8
7

SEATED ROWS
60KG X 10
80KG X 6
100KG X 6
120KG X 6
157.5KG X 6

CLOSE GRIP PULLDOWNS
70KG X 8
85KG X 6
110KG X 4

UPPER BACK ROWS
50KG X 10
60KG X 10
70KG X 10
80KG X 10

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on December 04, 2012, 07:13:31 PM
I trained Shoulders and Triceps today some of the weights are in lbs.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 10
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
10KG DB,s X 15
10KG DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
59LB X 10
85LB X 10
111LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 05, 2012, 09:46:08 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
20KG DB,s X 12
30KG DB,s X 12
50KG DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
45KG X 20
60KG X 20
85KG X 15

SEATED LEG CURLS
40KG X 10
45KG X 10
55KG X 10

SEATED TOE PRESS
110KG X 20
110KG X 20
120KG X 20
120KG X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 07, 2012, 11:05:33 PM
I trained Chest and Biceps today.

CHEST

BENCH PRESS
60KG X 8
70KG X 6
80KG X 4
80KG X 3

INCLINE BENCH PRESS
55KG X 8
60KG X 6
62.5KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 10
60KG X 6
70KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 8 L X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on December 14, 2012, 08:01:38 PM
I hurt my back again last Sun doing partial deadlifts it has been sore all week so I have not been training but it felt a bit better today so I decided to train Chest and Biceps and it went not great but at least I was able to train with not to much pain.

CHEST

INCLINE BENCH PRESS
55KG X 10
60KG X 8
65KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 10
60KG X 8
70KG X 7
60KG X 9

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
35LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 8

DUMBBELL CONCENTRATION CURLS
30LB DB X 10
35LB DB X 10
41LB DB X 10


Title: Re: Felix,s Journal
Post by: felix on December 15, 2012, 09:04:27 PM
I have left Fitness First after working there for over 3 and a half years and I have started working as a Personal Trainer in Definition Gym in Ballymena it is more of a bodybuilding gym with great equipment the fixed dumbbell,s start at 1kg and go up to 145lbs and there is another set you can make up to 91kg so a lot better than the 50kg db,s fitness first had as their heaviest.


Title: Re: Felix,s Journal
Post by: daddy1 on December 15, 2012, 09:15:47 PM
Hope it works out foryou felix. Keep us posted :)


Title: Re: Felix,s Journal
Post by: felix on December 16, 2012, 04:51:44 PM
Thanks Andy. I trained Back today the plate loaded seated rows is different than the one I used in fitness first and the 140kg set felt heavier than my heaviest set of 157.5kg did in fitness first I think I will fine it hard to get much above 140kg on this machine as it felt really hard. I never bothered atempting deadlifts as my lower back is still pretty sore.

BACK

CLOSE GRIP PULLDOWNS
156LB X 10
182LB X 6
221LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 6
120KG X 6
140KG X 4

PULL UPS
15 REPS
8
7

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: daddy1 on December 16, 2012, 09:26:20 PM
Hey felix every machine is different just go with what feels right. Weight is not always what counts as you know :)


Title: Re: Felix,s Journal
Post by: felix on December 17, 2012, 08:08:08 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 12

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

TRICEPS

PUSHDOWNS
52LB X 10
78LB X 10
104LB X 6

REVERSE GRIP PUSHDOWNS
39LB X 10
52LB X 10
65LB X 10


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 18, 2012, 09:44:49 AM
good luck in your new place of work mate. A change is as good as a rest. Well thats the old saying


Title: Re: Felix,s Journal
Post by: felix on December 18, 2012, 08:10:17 PM
Thanks Scott hopefully it will work out well the new gym I am working in is less than 5 minutes walk from my house the only thing is I may get fatter because of this as I had to do a lot of walking up and down to the fitness first I worked in and now I do very little.


Title: Re: Felix,s Journal
Post by: daddy1 on December 18, 2012, 08:13:23 PM
Somehow i very much doubt that felix


Title: Re: Felix,s Journal
Post by: felix on December 18, 2012, 10:44:31 PM
Thanks Andy I hope your right I can always make small adjustments to my diet if needs be but on my current diet of 3929 cals per day I normally never go much heavier than I am now allow in the past I have been alot heavier and if I am honest much softer as well back in my 20s but my cals were alot higher back then than they are now too.


Title: Re: Felix,s Journal
Post by: felix on December 19, 2012, 08:34:54 PM
I was at the chiropractor yesterday and my back is not great but I decided to try and train legs today I was able to do lunges, squats and glute ham raises ok but when I tried to do leg extensions and leg press they were just to sore on my back to do them. I went pretty light on the exercises I could do but I was just glad I was able to do them hopefully my back will ease of in a few days.

LEGS

WALKING LUNGES
BW X 20
24LB DB,s X 12
41LB DB,s X 12
52LB DB,s X 12

SQUATS
20KG X 10
40KG X 8
60KG X 6
80KG X 6
100KG X 6

GLUTE HAM RAISES
10 X 4

STANDING CALF RAISES
189LB X 10
254LB X 10
319LB X 10
384LB X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: daddy1 on December 19, 2012, 08:47:35 PM
Hey felix maybe rest it for a couple of days or you could damage it further and be out for some time mate.


Title: Re: Felix,s Journal
Post by: felix on December 19, 2012, 09:14:58 PM
Andy I took 5 days of last week but I could hardly walk then I am able to walk again now with very little pain I find whenever I feel the way I do now the first thing that loosens me up and gets me better is going back to the gym and trying to work the weights back up plus I love training and hate taking a few days of the gym and I find sitting about at the minute just makes me feel sore and stiff.


Title: Re: Felix,s Journal
Post by: daddy1 on December 19, 2012, 09:24:39 PM
Fair play felix sounds like you took time out at the right time. glad you are a bit more flexible and training light. I know that missing the gym feeling only too much. Take care mate and be strong :)


Title: Re: Felix,s Journal
Post by: felix on December 21, 2012, 07:25:43 PM
Thanks Andy. I was able to train Chest and Biceps and it went pretty well today I used the smith machine for my decline bench press today as there is no rack I can do the decline with a free bar on the guy in the gym says the smith machine bar weighs 24kg by its self and it does feel heavy by itself but when I weighed it on the scales they weighed it at 21-22kg but I have decided to just count it as 20kg and just take it from there I managed 4 reps with 85kg were as in fitness first I was able to do 5 reps with 85kg with the free bar so almost the same.

CHEST

DECLINE SM BENCH PRESS
50KG X 10
70KG X 8
85KG X 4
80KG X 6

INCLINE BENCH PRESS
55KG X 8
60KG X 6
65KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6
72.5KG X 5

BICEPS

STANDING DUMBBELL CURLS
35LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3



Title: Re: Felix,s Journal
Post by: daddy1 on December 21, 2012, 07:45:04 PM
Glad it went well felix :)  Hows the new job going?


Title: Re: Felix,s Journal
Post by: felix on December 23, 2012, 06:44:15 PM
Andy job is going well. I trained Back today.

BACK

DEADLIFT
60KG X 8
60KG X 8
60KG X 8

CLOSE GRIP PULLDOWNS
156LB X 8
182LB X 6
234LB X 5

PULL UPS
10
8
7

BENCH BENTOVER BARBELL ROWS
50KG X 8
70KG X 6
80KG X 6


Title: Re: Felix,s Journal
Post by: daddy1 on December 23, 2012, 08:26:31 PM
Glad its going well felix. What shows you doing this year?


Title: Re: Felix,s Journal
Post by: felix on December 24, 2012, 07:09:22 PM
Andy I am planning on doing a couple of deadlift competitions and then probably later on in the year maybe do a natural bodybuilding show or 2.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
52LB X 10
78LB X 10
104LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: daddy1 on December 24, 2012, 07:13:00 PM
when are th pl shows and what weight. which bb shows and what category felix?  :)


Title: Re: Felix,s Journal
Post by: felix on December 26, 2012, 09:21:35 PM
Andy I am doing the IDFPA Single lift Championships doing the deadlift only on the 19th of Jan and NIPF Deadlift Championships in March sometime the date is not out yet I am planning on competing in the u82.5kg m1 class. Bodybuilding I am not sure yet maybe the MWC or even the South East if I was ready in time.
I trained Legs today and it went pretty well.

LEGS

WALKING LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
176LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: daddy1 on December 26, 2012, 10:46:53 PM
good leg session felix :)  Sounds like you have a busy time ahead.


Title: Re: Felix,s Journal
Post by: felix on December 27, 2012, 12:21:42 AM
Thanks Andy I always like to have something to aim for.


Title: Re: Felix,s Journal
Post by: daddy1 on December 27, 2012, 02:08:23 PM
Have you always just done the deadlift section or have you competed in all three previously?


Title: Re: Felix,s Journal
Post by: felix on December 28, 2012, 08:05:11 PM
Andy I started doing the deadlift in gym 2 years ago after always having avoided doing it because of lower back problems and then as my numbers went up abit I decided to enter a competion in Feb 2011. I have never done all 3 lifts in a comp as my squats are not near deep enought for a comp and my bench is not great allow I did enter a push pull comp in Oct so I had to do the bench press as well as the deadlift in that one.
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
50KG X 8
70KG X 8
85KG X 5
80KG X 7

INCLINE SM BENCH PRESS
50KG X 10
60KG X 6
65KG X 4

SEATED PLATE LOADED CHEST PRESS
40KG X 8
50KG X 8
60KG X 6
75KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3

STRETCHES



Title: Re: Felix,s Journal
Post by: daddy1 on December 28, 2012, 08:20:55 PM
Thanks Felix makes sense know. I take it you will be busy doing inductions in the new year as well   ;D


Title: Re: Felix,s Journal
Post by: felix on December 29, 2012, 08:49:10 PM
I hope so Andy. My weight was 13 stone the day before Christmas day by thurs morning I was 13.4 1/2 but after a couple of days of eating my normal off season diet again I was back down to 13 stone this morning so no damage done.
I trained Back today

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6

CLOSE GRIP PULLDOWNS
156LB X 8
182LB X 6
234LB X 6

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 10
100KG X 15

PULL UPS
11 REPS
8
7

HYPER EXTENSIONS
15 X 3

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: daddy1 on December 30, 2012, 07:35:13 PM
Kept a close rein on the bodyweight then felix  :)


Title: Re: Felix,s Journal
Post by: felix on December 30, 2012, 07:59:11 PM
Yes Andy I find if I keep my cals around 4000 per day I am on 3929 cals per day now my weight goes up to around 13 stone and then just stays there give or take a couple of lbs either way I find if I increase my cals to 4500 or more as I used to do I put on quite abit of weight if I cut my cals down to 3500 I start to loss quite abit of weight allow I need to go down to bewteen 3000 and 2500 to get really tight for a show.


Title: Re: Felix,s Journal
Post by: daddy1 on December 30, 2012, 08:46:35 PM
Felix now that is what you call knowing your body. Well done mate :)


Title: Re: Felix,s Journal
Post by: felix on January 01, 2013, 06:42:44 PM
Thanks Andy I have counted my cals for a long time so I know pretty much what way my body will respond to them.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
52LB X 10
78LB X 8
104LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 02, 2013, 08:14:36 PM
I trained Legs today.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
80KG X 8
120KG X 6
160KG X 6
200KG X 6
240KG X 6

LYING LEG CURLS
59LB X 8
72LB X 6
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6


Title: Re: Felix,s Journal
Post by: felix on January 04, 2013, 06:23:06 PM
I trained Chest and Biceps today

CHEST

BENCH PRESS
60KG X 8
70KG X 6
80KG X 5
80KG X 4

INCLINE BENCH PRESS
55KG X 8
60KG X 6
67.5KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6
77.5KG X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 06, 2013, 05:08:33 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 5

CLOSE GRIP PULLDOWNS
156LB X 8
182LB X 6
247LB X 3
234LB X 3

PULL UPS
12 REPS
8
8

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 10
100KG X 8
120KG X 6


Title: Re: Felix,s Journal
Post by: felix on January 08, 2013, 07:49:14 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
52LB X 10
78LB X 6
104LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on January 08, 2013, 09:06:08 PM
will we see you on stage this year mate?


Title: Re: Felix,s Journal
Post by: Turpin on January 08, 2013, 11:29:01 PM
I trained Shoulders and Triceps today.


KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20



  Strong on those kickbacks Felix ,  I love this exercise .  I do them bi-lateral ( both arms together ) but dont go heavy at all ... 2 x 30lb ers`  x 8 reps x 4 sets is all.

  T.


Title: Re: Felix,s Journal
Post by: felix on January 08, 2013, 11:57:29 PM
Yes Scott I am planning on competing in bodybuilding later on in the year but I am going to do a couple of deadlift comps first with my aim been to qualify for the WDFPF Single lifts Worlds in June.
Thanks Turpin triceps are a strong muscle for me I do my kickbacks lying facedown on a bench both arms together.


Title: Re: Felix,s Journal
Post by: felix on January 09, 2013, 09:07:08 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6


Title: Re: Felix,s Journal
Post by: Turpin on January 09, 2013, 09:54:48 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6


    WOW !!! Thats a lot of volume ....   Good work , squatting looked good especially after performing lunges.

  T.


Title: Re: Felix,s Journal
Post by: felix on January 10, 2013, 03:53:14 PM
Thanks Turpin I only train my legs once a week so I like to try and hit them hard I am happy with my lunges but my squats could do with been a fair bit deeper.


Title: Re: Felix,s Journal
Post by: Turpin on January 10, 2013, 04:14:39 PM
Thanks Turpin I only train my legs once a week so I like to try and hit them hard I am happy with my lunges but my squats could do with been a fair bit deeper.

   Do you train other bodyparts more frequently than x1 weekly ?   ..... I too train my legs only once a week ( same with other bodyparts ) on a Mon-Wed - Fri split , and even then sometimes when I intend cycling up the resistance I go to every 9 days ( sun / thurs / tues /sun ) on a simplified upper/lower split.

   Regarding squat depth , unless training for competitive powerlifting  I personally feel that one should only go to a depth that is conducive to keeping tension on the thigh musculature , which for most is someway above parallel with a closer stance than when training for power/strength. A closer stance & higher set of bar will realise the knee tracking over the foot somewhat more than the wider/low bar stance ( hence the shallower depth )  but will also target the quads more. 
   My personal favourite is close stance / heels raised barbell hack  , this movement ( short range , pumping action ) really blows my legs up.

   T.   


Title: Re: Felix,s Journal
Post by: felix on January 10, 2013, 06:35:02 PM
Turpin I train all bodyparts once a week now allow for around 18 months 2009 - 2010 I trained my legs twice a week to see if it would make any different in terms of leg size but it made little different my legs just stayed strong but they were strong already anyway so I just went back to training them once a week over the years I have tried many different bodypart splits my current routine is 4 days a week Sun Back, Tue Shoulders and Triceps, Wed Legs, Fri Chest and Biceps.
My stance in my squats is pretty norrow and they are not that deep put I do feel them on my legs I have noticed over the years quite a few people in the gym who go deep almost do good mornings on every squat and others who let themselves drop down and almost bounce of there calfs allow there are some including many on here who go deep and keep good form.


Title: Re: Felix,s Journal
Post by: Turpin on January 10, 2013, 06:44:49 PM
Turpin I train all bodyparts once a week now allow for around 18 months 2009 - 2010 I trained my legs twice a week to see if it would make any different in terms of leg size but it made little different my legs just stayed strong but they were strong already anyway so I just went back to training them once a week over the years I have tried many different bodypart splits my current routine is 4 days a week Sun Back, Tue Shoulders and Triceps, Wed Legs, Fri Chest and Biceps.
My stance in my squats is pretty norrow and they are not that deep put I do feel them on my legs I have noticed over the years quite a few people in the gym who go deep almost do good mornings on every squat and others who let themselves drop down and almost bounce of there calfs allow there are some including many on here who go deep and keep good form.

  Very true Felix , I feel those who concentrate too much on squat depth ( when training for physique purposes ) are robbing themselves of the true benefits of the exercise on the  involved musculature. 

   T. 


Title: Re: Felix,s Journal
Post by: felix on January 11, 2013, 10:25:17 PM
I think you are probably right there Turpin allow some may argue different and I feel when it comes leg size as with any other muscle genetics play there part.
I did not feel great this morning my brother has had a chest infection most of this week so when I woke up coughing and not feeling well this morning I found it very hard to get out of bed but when I did get up I felt a good bit better and I went to the gym and I trained Chest and Biceps. I hope this clears up quickly I have not felt sick in quite a while.

CHEST

BENCH PRESS
60KG X 8
70KG X 6
82.5KG X 3
80KG X 4

INCLINE SM BENCH PRESS
40KG X 10
50KG X 8
62.5KG X 5

SEATED CHEST PRESS
40KG X 10
60KG X 6
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s R X 6 L X 5


Title: Re: Felix,s Journal
Post by: felix on January 13, 2013, 04:55:23 PM
I was due to train Back today but I have been feeling sick this last couple of days I have a high temperture and feel sore all over along with a chesty cough I slept 13 hours on fri night and another 12 hours last night normally around 8 hours does me fine I have also lost my appitite having to almost force 3 small meals in me this last couple of days normally I eat 3927 cals per day and I still feel quite hungry somtimes on that. I hope this clears up quickly as I am competing at the IDFPA Single lift Championships next Sat and at the minute I can hardly lift myself of the chair. I had already planned to take next week of training in the run up to the comp I am hopeing to lift enought to qualify for the Worlds put to do this I need to lift 5kg more than I have lifted before so this sickness has come at a bad time I hope it clears up quickly and that it does not leave me weakened for next weekend.


Title: Re: Felix,s Journal
Post by: Rich mc on January 13, 2013, 06:43:06 PM
Hope you better soon mate, plenty of rest and vit c is always a good thing.


Title: Re: Felix,s Journal
Post by: SuperSi on January 16, 2013, 06:16:49 PM
How are you feeling, Felix? I hope you're feeling better for your competition. :)


Title: Re: Felix,s Journal
Post by: felix on January 17, 2013, 01:11:18 AM
Thanks Si I am feeling  quite  a bit better today allow my stomach is still not great I have lost 5lb since Sat I am still going to give the comp a go this weekend hopefully I will feel much better by then.


Title: Re: Felix,s Journal
Post by: felix on January 17, 2013, 02:22:12 AM
Thanks Rich.


Title: Re: Felix,s Journal
Post by: felix on January 21, 2013, 01:32:11 AM
I competed at the IDFPA Single Lift championships in Cork on Sat and allow I won my class I was very dissapointed with my deadlifting I only managed to lift 160kg on my second attempt I did lift it on first attempt but I got 2 red lights as it was not a great lift then for my 3rd lift I went for 170kg but just managed to get it about 6 inches of the ground my strenght was just not there maybe having the flu during the week did not help much but after having lifted 175kg at my last comp in Oct I had been hoping to have at least had an attempt at the 182.5kg which would have qualified me for the Worlds. I was delighted with Sharon deadlifting 100kg a new World Record for her class it is hard to believe she only started deadlifting in the gym 3 years ago and she is now 2 times World Champion and World Record holder lifting double her body weight. Here is a video of my 2nd attempt at 160kg which I got and the video of Sharon lifting 100kg breaking the world record.
http://www.youtube.com/watch?v=YFDrYqzlffY
http://www.youtube.com/watch?v=TnE53WNYMyU


Title: Re: Felix,s Journal
Post by: vodkafan on January 21, 2013, 03:15:51 AM
Hi Felix that's really rotten luck mate I am sure it was the recent illness that did for you. Better luck next time! Good profile pic.


Title: Re: Felix,s Journal
Post by: ArnoldUno on January 21, 2013, 09:57:37 AM
Hi Felix,

Good effort in the comp.

If you don't mind me saying, I think you could make a couple of technical adjustments and be able to lift a fair bit more.
I think your feet are too wide apart and therefore arms too wide to get into a really tight position. I also noticed that you used virtually no leg drive at all. It was essentially a SLDL.

I think if you brought you heels slightly closer together, inside of arms really tight against the knees and pulled 'backwards' incorporating more legs I think you could add 15kg to your lift overnight.


Title: Re: Felix,s Journal
Post by: felix on January 21, 2013, 07:42:52 PM
Thanks Vodka and thanks Arnoldumo for the advice. When I weighed myself today I was 12.9 1/2lbs so I have lost 6 1/2lbs since I became sick 10 days ago when I was 13.2lbs. I trained Shoulders and Triceps today and it did not go great when I tried to shoulder press the 68lb dumbbell,s I could not even throw them up even after 3 attempts I normally throw these up easily and get 6 reps I had to drop down to the 63lb db,s and I only managed 4 of them but at least it was good to get back to the gym training again.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
63LB DB,s X 4

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
117LB X 5

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 5
52LB DB,s X 17

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Turpin on January 21, 2013, 09:22:09 PM

   Those kickbacks amaze me Felix , awesome !

    T.


Title: Re: Felix,s Journal
Post by: felix on January 21, 2013, 09:38:13 PM
Thanks Turpin I wish I could deadlift as much as you can even anywere near it and I would be happy.


Title: Re: Felix,s Journal
Post by: thebull on January 22, 2013, 12:18:17 AM
Good lifting mate- agree thats some heavy kickbacks!


Title: Re: Felix,s Journal
Post by: felix on January 23, 2013, 07:24:43 PM
Thanks Pete. I have been eating good again since Mon my cals are back up to 3929 a day and I have my appetite back. I trained legs today and it went quite well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6


Title: Re: Felix,s Journal
Post by: felix on January 25, 2013, 08:10:28 PM
I trained Chest and Biceps today but it did not go that well allow I was happy enought with my decline bench but I was down few reps from normal on my biceps exercises.

CHEST

DECLINE SM BENCH PRESS
50KG X 8
70KG X 6
87.5KG X 3
80KG X 6

INCLINE BENCH PRESS
55KG X 8
60KG X 6
65KG X 6

PLATE LOADED SEATED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 3

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s R X 5 L X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on January 26, 2013, 10:59:13 PM
I was looking through video,s I have on youtube tonight here is the one I really like of me competing at the NPA South East 2008 in the MW Class I qualified for the NPA Finals that day I feel my condition was really good for me on that day.
http://www.youtube.com/watch?NR=1&v=3zlH7j3U5oA


Title: Re: Felix,s Journal
Post by: Turpin on January 27, 2013, 01:22:28 AM
 
   Great condition Felix , and I enjoyed watching the other videos on your channel too ( great stuff mate ! )

  T.


Title: Re: Felix,s Journal
Post by: felix on January 27, 2013, 04:15:00 PM
Thanks Turpin. I trained Back today and it was a very poor workout my strength was just not there and I have felt well and being eating good again since Mon my weight is also back up to 12.13lbs so pretty hard to understand why I was weak today. After only having lifted 160kg and failed 170kg at the single lifts last week my plan with the deadlift loday was to do 170kg and if I got it maybe try for 180kg but when I deadlifted today 140kg felt really heavy and when I tried 160kg I could not even move it of the ground so I am now even weaker than what I was at the comp were I was still feeling sick. The only half decent workout I have had this week was legs hopefully my strength will come back again soon as it is very frustrating not been able to lift what I normally can.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 4
120KG X 3
140KG X 1

CLOSE GRIP PULLDOWNS
169LB X 8
195LB X 6
247LB X 3

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
125KG X 6

PULL UPS
14 REPS
8
6

HYPER EXTENSIONS
10 X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 29, 2013, 07:45:21 PM
I trained Shoulders and Triceps today and it went pretty well with my weights back up to normal for me on these bodyparts.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 10
52LB DB,s X 8
68LB DB,s X 6

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
117LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 30, 2013, 08:00:49 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

GLUTE HAM RAISES
10 X 4

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
52.5KG X 6


Title: Re: Felix,s Journal
Post by: manning on January 30, 2013, 08:25:45 PM
thats really good squating Felix!! well done you!


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on January 30, 2013, 10:08:16 PM
agreed very strong


Title: Re: Felix,s Journal
Post by: felix on January 31, 2013, 07:15:37 PM
Thanks John and Scott.


Title: Re: Felix,s Journal
Post by: felix on February 01, 2013, 07:54:21 PM
I trained Chest and Biceps today the chest part went really well the best for quite a long time biceps went ok but when I only managed 3 reps in my heaviest set of dumbbell curls I decided to take abit longer of a break and give it another go and I managed 4 the second time I think the problem sometimes when you train alone is you can go in to sets to quickly somtimes.

CHEST

DECLINE SM BENCH PRESS
50KG X 8
70KG X 6
90KG X 3
80KG X 8

INCLINE BENCH PRESS
55KG X 8
60KG X 6
67.5KG X 6

SEATED PLATE LOADED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6
80KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 3
63LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s R X 6 L X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 03, 2013, 03:50:05 PM
I trained Back today and it went well I managed to deadlift 170kg the first time I have done this since I hurt my lower back doing partial deadlifts back at the end of Oct so I decided to go for 180kg which would have been a new personal best for me but I only managed to lift it about 6 inches of the ground at least I broke the ground with it which is normally the hardest thing for me to do. I decided to give dumbbell rows ago today an exercise I seldom do and have not done in quite a while they felt pretty good abit of a change.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
170KG X 1

CLOSE GRIP PULLDOWNS
168LB X 8
195LB X 6
247LB X 4

ONE ARM DUMBBELL ROWS
41LB DB,s X 8
63LB DB.s X 6
74LB DB,s X 6
85LB DB,s X 6

PULL UPS
14 REPS
9
7

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: ben-howard on February 03, 2013, 04:01:27 PM
im glad your back is on the mend and your lifting heavy again felix  :)


Title: Re: Felix,s Journal
Post by: felix on February 03, 2013, 04:16:37 PM
Thanks Ben I want to get that 180kg but I know when I get it I will want to lift more :)


Title: Re: Felix,s Journal
Post by: Badger on February 03, 2013, 05:11:05 PM
Excellent stengh Felix! Good to see that your doing well and I hear Sharon has been doing very well. Plans for the year sorzed yet?

Dave Hodson (Briggs)

new username is down to losing old password.


Title: Re: Felix,s Journal
Post by: felix on February 03, 2013, 05:52:49 PM
Thanks Dave great to see you back on the forum I hope you are keeping well and your training is going well. Yes Sharon did excellent at the IDFPA Single lifts she broke the World Record for her class deadlifting 100kg I did not lift as well myself as I had been hopeing but I was pretty sick in the run up to the comp thankfully strenght is coming back well now. I am planning to do the NIPF Deadlift Championships at the end of March and then hopefully maybe do a bodybuilding show or 2 later on in the year.


Title: Re: Felix,s Journal
Post by: manning on February 03, 2013, 07:57:42 PM
glad to see things seem to be going well for you Felix, a big well done to you mate, j


Title: Re: Felix,s Journal
Post by: felix on February 04, 2013, 10:15:18 PM
Thanks John.


Title: Re: Felix,s Journal
Post by: Rich mc on February 05, 2013, 10:49:48 AM
Looks like your getting some good lifting in Felix and moving some decent weight.


Title: Re: Felix,s Journal
Post by: vodkafan on February 05, 2013, 03:12:23 PM
Very strong bloke  ;D


Title: Re: Felix,s Journal
Post by: felix on February 05, 2013, 09:00:30 PM
Thanks Rich and Vodka.
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 5

SIDE LATERALS
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 15
24LB DB,s X 20

BARBELL FRONT RAISES
20KG X 10
20KG X 10
25KG X 10
25KG X 10

BENTOVER LATERALS
24LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
117LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES



Title: Re: Felix,s Journal
Post by: felix on February 06, 2013, 07:52:51 PM
I trained Legs today.

LEGS

SQUATS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
160KG X 6

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
52.5KG X 6


Title: Re: Felix,s Journal
Post by: Turpin on February 06, 2013, 07:54:38 PM

   Strong stuff Felix and LOTS of volume there.

    T.


Title: Re: Felix,s Journal
Post by: felix on February 07, 2013, 05:30:06 PM
Thanks Turpin I always like to try and train hard I love training now at 43 as much as I did the first day I set foot in the gym as a teenager it is a way life for me I can never imagine not training I just wish I was bigger and stronger than what I am.


Title: Re: Felix,s Journal
Post by: felix on February 08, 2013, 09:20:42 PM
I trained Chest and Biceps.

CHEST

DECLINE SM BENCH PRESS
50KG X 8
70KG X 6
92.5KG X 3
80KG X 8

INCLINE BENCH PRESS
55KG X 8
60KG X 6

SEATED CHEST PRESS
40KG X 10
50KG X 8
60KG X 6
82.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on February 10, 2013, 04:19:27 PM
I trained Back today When I deadlifted 160kg I found it pretty hard but then I managed to deadlift 172.5kg so pretty good for me. My muscles the back of my left arm from the shoulder down in to the top of my triceps are sore at the minute during some exercises like incline bench press, shoulder press, squats getting my arms back in to position, close grip pulldowns, pull ups the pain is pretty severe but on most other exercises it feels ok incline bench press when I bring it down to touch my chest is the worst on it and close grip pulldowns were sore on it today  especially at the top and when I pulled the bar to the top of my chest. I may try and avoid the exercises that hurt it most for a week or 2 and hope that it heals up I have had this in the past but not for a long time and then it took quite a long time to clear up.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
172.5KG X 1

CLOSE GRIP PULLDOWNS
169LB X 8
195LB X 6
247LB X 3

SEATED ROWS
80KG X 12
80KG X 12
80KG X 16

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: felix on February 12, 2013, 08:01:41 PM
I trained Shoulders and Triceps today I just went through the motions and kept everything light but the top of the back of my left arm still felt pretty sore on all the exercises I did. I train legs tomorrow so I will be back to heavy training and some higher rep stuff as well.

SHOULDERS

SIDE LATERALS
24LB DB,s X 10
24LB DB,s X 10
24LB DB,s X 10
24LB DB,s X 10

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
24LB DB,s X 10
24LB DB,s X 10
24LB DB,s X 10
24LB DB,s X 10

TRICEPS

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 13, 2013, 07:43:02 PM
I trained Legs today and it went very well which was great after having to take things easy with my workout yesterday but I avoided squats as it really hurts my upper arm shoulder area getting in under the bar at the minute.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
140KG X 8
180KG X 6
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
52.5KG X 7


Title: Re: Felix,s Journal
Post by: felix on February 14, 2013, 06:04:05 PM
It was funny today I walked to the post office which is around 1.5 miles from my house to collect 2 5kg bags of protein I had ordered they handed it to me in a big carboard box I thought to myself this looks abit ackward but it only weighs 10kg so it should be no problem walking home carrying it how wrong was I there was terrible lactic acid build up in my forearms and biceps on the way home I had to set the box down 3 times on the way home and my t-shirt was stuck to my back with sweat by the time I got home I will never underestimate 10kg again especially in an ackward shaped box.


Title: Re: Felix,s Journal
Post by: vodkafan on February 14, 2013, 08:29:48 PM
It was funny today I walked to the post office which is around 1.5 miles from my house to collect 2 5kg bags of protein I had ordered they handed it to me in a big carboard box I thought to myself this looks abit ackward but it only weighs 10kg so it should be no problem walking home carrying it how wrong was I there was terrible lactic acid build up in my forearms and biceps on the way home I had to set the box down 3 times on the way home and my t-shirt was stuck to my back with sweat by the time I got home I will never underestimate 10kg again especially in an ackward shaped box.

1.5 miles is a long way to carry the weight of a big baby in your arms! 


Title: Re: Felix,s Journal
Post by: SuperSi on February 15, 2013, 06:31:22 PM
Think of it as Strongman training, Felix!

I feel like that moving house - nothing is particularly heavy but it works up a sweat!


Title: Re: Felix,s Journal
Post by: felix on February 16, 2013, 12:56:05 AM
Yes Vodka and Si it is surpraising how something that is quite light can feel heavy or really tire you out when carried for repitition or over a distance. I was due to train chest and biceps today but I decided not too to give the back of my upper arm and shoulder a rest but then tonight I had to show a new client how to do squats  but when I went under the empty bar it really hurt my shoulder so so much for trying to avoid hurting it today. I will just have to try and work around it and try and avoid anything that really hurts untill it eases of again.


Title: Re: Felix,s Journal
Post by: vodkafan on February 16, 2013, 02:55:46 PM
That's real annoying Felix hope that is nothing serious.


Title: Re: Felix,s Journal
Post by: felix on February 17, 2013, 04:17:14 PM
Thanks Vodka hopefully it will start to feel better again before to long. I trained Back today and the deadlifts went really well I managed to lift 175kg but on the other exercises I had to go light to try and avoid hurting my shoulder to much.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
175KG X 1

DUMBBELL ROWS
10KG DB X 10
24LB DB X 8
30LB DB X 8
46LB DB X 15

PLATE LOADED SEATED ROWS
40KG X 15
50KG X 15
50KG X 40

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: felix on February 19, 2013, 01:11:56 AM
I was Amatuer bodybuilder of the week on bodybuilding.com it was 5 years ago now so it was interesting for me to have a look at it again. Here is a link to the article they wrote about me and my training at that time.
http://www.bodybuilders.com/felixmca.htm


Title: Re: Felix,s Journal
Post by: felix on February 19, 2013, 07:02:47 PM
I trained Shoulders and Triceps today and my shoulder was very sore during my workout.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
24LB DB,s X 10
24LB DB,s X 10

SIDE LATERALS
5KG DB,s X 10
5KG DB,s X 10
5KG DB,s X 10
5KG DB,s X 10

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10

TRICEPS

KICKBACKS
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

TRICEPS PUSHDOWNS
65LB X 10
65LB X 10
65LB X 30

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on February 20, 2013, 02:28:40 PM
I trained Legs today and it went really well I equalled my PB on my walking lunges and I decided to go high rep on the leg press for a change which was good but really hard.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13 EQUAL PB

LEG PRESS
140KG X 20
180KG X 20
200KG X 21

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 12

STANDING CALF RAISES
260LB X 10
325LB X 10
390LB X 10
522LB X 10

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6


Title: Re: Felix,s Journal
Post by: Paul on February 20, 2013, 06:08:12 PM
Some good numbers there Felix on the leg session. I`ve got a bit of a problem at the moment with my shoulder/rotator cuff so i feel your pain, very sore  :'(


Title: Re: Felix,s Journal
Post by: felix on February 20, 2013, 10:15:40 PM
Thanks Paul great to see you back on the forum sorry to hear about your shoulder pain I hope it clears up soon. Have you any plans to compete this year I can remember competing with you at NPA South East and NPA Britain back in 2008 and you were in outstanding shape at both shows really shredded.


Title: Re: Felix,s Journal
Post by: Paul on February 21, 2013, 09:35:24 AM
Thanks Paul great to see you back on the forum sorry to hear about your shoulder pain I hope it clears up soon. Have you any plans to compete this year I can remember competing with you at NPA South East and NPA Britain back in 2008 and you were in outstanding shape at both shows really shredded.

Cheers mate, who knows, i might do but the mood hasn`t really taken me in the last couple of years and i`ve had quite a few weddings and what not to attend and nice holidays i`ve been on which have taken precedence over competing. I hope the shoulder clears up soon too, i did some lower rep stuff for a while, specifically with Chest and Shoulder exercises trying to get a bit of extra fullness in there and although i think i did and got some decent numbers going, i`ve paid the price a bit and inflamed my shoulder joint, that coupled with getting older aswell i suppose  ::) Anyway, good to see you`re being consistent as ever mate


Title: Re: Felix,s Journal
Post by: felix on February 21, 2013, 06:39:17 PM
Glad to hear your enjoying life Paul I am sure when you do decide to compete it will not take you too long to get ready with you always been in great shape. The thing about my shoulder injury this time is it started of as sore muscles in the rear delt going down to the top of my triceps but I just worked on hard during this pain and now my shoulder itself is very sore when I do any pushing putting my arm back to put my coat on is very sore and the pain is in my left shoulder which I look upon as my good shoulder having never really having had any pain in it before my right shoulder is a different story I had a lot of bother with it in my mid 20s and it has never really been right since allow I can generally work with it. Paul I hope your shoulder heals up soon and that your training goes well.


Title: Re: Felix,s Journal
Post by: felix on February 22, 2013, 06:39:15 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 50

INCLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 30
40KG X 24

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 15
41LB DB,s X 15

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 6 L X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on February 23, 2013, 09:59:17 PM
This is a video clip of my routine and of the posedown of my class at the BNBF Scottish 2007 I can remember that day I was delighted to get an invite to the BNBF Finals for the first time.
http://www.youtube.com/watch?v=Dxmzqk_uUX4&NR=1&feature=fvwp


Title: Re: Felix,s Journal
Post by: Turpin on February 23, 2013, 10:09:12 PM
This is a video clip of my routine and of the posedown of my class at the BNBF Scottish 2007 I can remember that day I was delighted to get an invite to the BNBF Finals for the first time.
http://www.youtube.com/watch?v=Dxmzqk_uUX4&NR=1&feature=fvwp

Great video Felix , I enjoyed that ( looks like you enjoyed your day too  ... well done ! )

 T.


Title: Re: Felix,s Journal
Post by: Rich mc on February 24, 2013, 12:16:05 PM
Good vid that Felix. Felt sorry for the guy at the back who dint get placed. Could see you we're over the moon with the invite :)


Title: Re: Felix,s Journal
Post by: felix on February 24, 2013, 03:52:25 PM
Thanks Turpin and Rich I was very happy that day I did feel sorry for the guy who did not place he was in very good shape too.


Title: Re: Felix,s Journal
Post by: felix on February 24, 2013, 04:11:26 PM
I trained Back today and I am delighted to say I Deadlifted 180kg a lifetime  Personal Best for me when I first started deadlifting 2 years and 3 months ago with my history of lower back problems I would never have dreamed that I would ever be able to deadlift 180kg but I lifted it today and hopefully all going well I will be able to lift abit more in the future. I just went light on the other exercises I did today as they hurt my sore shoulder.

BACK

DEADLIFT
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1
180KG X 1 PB DELIGHTED

CLOSE GRIP PULLDOWNS
65LB X 10
91LB X 10
91LB X 10

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
80KG X 10

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: Rich mc on February 24, 2013, 04:16:44 PM
Well done on pb Felix that's good going mate.


Title: Re: Felix,s Journal
Post by: felix on February 24, 2013, 05:27:24 PM
Thanks Rich it felt great to get 4 plates a side.


Title: Re: Felix,s Journal
Post by: felix on February 26, 2013, 11:51:21 AM
I went to chiropractor today as I have done once every 5 weeks for almost 2 years and he was pretty happy with the way my back is at the minute I decided to ask him to have a look at my shoulder and he moved it up and down in to different positions and it was very sore when he was doing this he says it seems to be a rotator cuff injury but since it is a recent injury and there is quite a lot of imflamation and I have never had any bother with my left shoulder before he says he did not want to do to much to it at the minute and for me to give it abit of time to see if it heals by itself and if not to go back to him for treatment.


Title: Re: Felix,s Journal
Post by: felix on February 27, 2013, 09:35:09 PM
I decided not to train shoulders and triceps this week but I trained legs today and it went pretty well so at least deadlifts and legs are going well.

LEGS

WALKING LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
140KG X 8
180KG X 6
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 13

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 03, 2013, 04:07:31 PM
I trained Back today and I am delighted to say I deadlifted 182.5kg - 402lbs another new Personal Best for me and another great thing about this is 182.5kg is the World qualifying standard for my class U82.5kg m1 class with the IDFPA. On a less positive note I tried to rest my shoulder this week by not training shoulders and triceps on tue and not training chest and biceps on fri but it is still sore to tell you the truth the only exercises which do not hurt it are deadlifts and leg exercises allow I can not squat as it is too painfull to get under the bar.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 1
160KG X 1
182.5KG - 402lb X 1 PB DELIGHTED

CLOSE GRIP PULLDOWNS
65LB X 10
91LB X 10
117LB X 10

PLATE LOADED SEATED ROWS
60KG X 10
60KG X 10
60KG X 15

HYPER EXTENSIONS
10 X 3



Title: Re: Felix,s Journal
Post by: Rich mc on March 03, 2013, 04:37:18 PM
Well done again Felix your really smashing your deads at the mo.


Title: Re: Felix,s Journal
Post by: felix on March 03, 2013, 06:18:33 PM
Thanks Rich I am doing a Deadlift only comp at the end of the month I had been hoping to get 180kg at this but now that I am lifting 182.5kg in the gym I may aim for 185kg for my 3rd lift at the comp this will depend how my 1st and 2nd lift go on the day.


Title: Re: Felix,s Journal
Post by: Rich mc on March 03, 2013, 06:32:52 PM
Am sure you will do it Felix, just don't do as I did and over think it.


Title: Re: Felix,s Journal
Post by: felix on March 04, 2013, 04:10:31 PM
Thanks Rich I will try my best I would like to get 200kg sometime within this next couple of years but I will probably have to improve my speed and technique to do this.


Title: Re: Felix,s Journal
Post by: SuperSi on March 04, 2013, 05:54:01 PM
Congrats on another PB, Felix. Replicate it on the platform and it's the World's for you!

From a couple of previous videos, I think you can probably get more leg drive into your deads to improve your speed off the floor. :)


Title: Re: Felix,s Journal
Post by: felix on March 04, 2013, 11:15:58 PM
Thanks Si I will have to wait to next year to qualify for the Worlds the deadlift comp I am doing at the end of the month is a different federation called the NIPF but at least it is great now to know I am able to lift the qualifying standard. Thanks for the advice Si I will try to get more leg drive in to my deads you have great speed of the floor in the videos I have seen of you lifting massive weights.


Title: Re: Felix,s Journal
Post by: felix on March 05, 2013, 08:20:32 PM
I had not trained my shoulders for 2 weeks and I have done no pressing exercises for 11 days so I was really looking forward to training shoulders and triceps today with the hope that my shoulder would not be too sore but allow I went light on everything my shoulder was very sore even worse than it was when I trained my shoulders 2 weeks ago so the rest has done no good at all.

SHOULDERS

SIDE LATERALS
7KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 10

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
7KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10

DUMBBELL SHOULDER PRESS
6KG DB,s X 10 TO SORE TO DO ANYMORE

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
91LB X 10

KICKBACKS
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10
30LB DB,s X 10

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on March 06, 2013, 06:39:46 PM
I trained Legs today and it went well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
280KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 15

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 8


Title: Re: Felix,s Journal
Post by: felix on March 08, 2013, 06:03:26 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 8
50KG X 8
60KG X 10

SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 6
41LB DB,s X 15

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 5 L X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on March 08, 2013, 07:47:43 PM
Mr consistent as always mate. Very solid and great work ethic


Title: Re: Felix,s Journal
Post by: felix on March 09, 2013, 03:51:17 PM
Thanks Scott I just hope my left shoulder starts to heal up soon so as I can go heavier with my pressing and upper body training again.


Title: Re: Felix,s Journal
Post by: felix on March 10, 2013, 03:40:08 PM
I trained Back today and I decided to go for 6 reps with my heaviest set rather than the 1 rep max,s I have been doing recently and it went well I got 140kg for 6 reps a new Personal Best for me and to tell the truth I think I could have done another 2 or 3 reps with it the funny thing is I feel a lot safer going for 1 rep max,s than going for say 5 or 6 rep max,s as I have hurt myself a couple of times going for these in the past it must be my form must go as I reach the 4th, 5th or 6th rep. My shoulder did not feel as sore today doing my pulldowns and rows as in recent weeks but it still hurt on the heaviest set I done of each which was still a lot lighter than I normally do.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 6 PB

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
166LB X 9

PLATE LOADED SEATED ROWS
70KG X 10
70KG X 10
90KG X 10
100KG X 10

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: Big Kev on March 11, 2013, 05:24:13 PM
Awesome workouts as always Felix mate, you have my sympathy with your rotator issues, its a right pain in the arse, ive had trouble for years I just have to train with what doesnt hurt, no flat bench, no dumbell press, couldnt do side lateral at all, only last week have I managed to do very light partial reps with no pain, I think whats key for me is stretching and massaging it everyday, might help you?


Title: Re: Felix,s Journal
Post by: felix on March 11, 2013, 08:47:38 PM
Thanks Kev. Have you ever went to a physio about your shoulder I can remember back in my 20s I had a very sore right shoulder which would just not get any better I could not do any pressing for months on end then I went to the doctor and he sent me to a national health physio but that did no good then I went to a private phycio and she says there was a lot of scare tissue built up in my shoulder and after alot of sessions of her digging in to my shoulder with her elbow which hurt like hell to begin with but as the scare tissue broke up it started to ease and eventually I was able to start pressing again which was great as it really held back all my training and allow my right shoulder has never been 100% it was fantastic that she helped me enought that I could train well with it again. My current injury is in my left shoulder which I have always called my good shoulder as it has never really given me any bother in the past I am not even really sure what has hurt it I had a very sore upper tricep rear delt muscle for a couple of weeks and I just worked through this which probably left my shoulder very vulnerable to injury I noticed it was getting sore doing incline bench press and then one day I really hurt it doing pull ups but I am hoping in time it will get better by itself if not I will have to see someone about it.


Title: Re: Felix,s Journal
Post by: Big Kev on March 11, 2013, 08:57:32 PM
Yeah done nhs physio, absolute waste of time, private would love to but too expensive so im self treating till i win the lottery ;-)


Title: Re: Felix,s Journal
Post by: felix on March 12, 2013, 07:14:48 PM
I trained Shoulders and Triceps today and it started well I had very little pain doing side laterals and front raises but when I went to do bentover laterals these were very sore on the back of my shoulder then pushdowns and kickbacks were not to bad then when I went to do crunches putting my hands behind my head was very sore a sharp pain running from the back of my shoulder in to my shoulder blade so I had to move my hands to the front of my head to carry on but at least the pain eases of to very little afterwards.

SHOULDERS

SIDE LATERALS
6KG DB,s X 10
7KG DB,s X 10
8KG DB,s X 10
8KG DB,s X 12

BARBELL FRONT RAISE
20KG X 10
20KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
6KG DB,s X 10 TO SORE TO DO ANYMORE OF THESE

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
91LB X 10

KICKBACKS
30LB DB,s X 10
30LB DB,s X 20
30LB DB,s X 40

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 13, 2013, 07:53:36 PM
I trained Legs today and it went really well for me.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
285KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

GLUTE HAM RAISES
10 X 3

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 16

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 8


Title: Re: Felix,s Journal
Post by: felix on March 15, 2013, 07:21:37 PM
I trained Chest and Biceps today I tried to go abit heavier with my chest than in recent weeks but my shoulder was sore in my heavier sets which were still a lot lighter than I can normally go biceps training went not to bad.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10
70KG X 6

BENCH PRESS
35KG X 10
45KG X 8
55KG X 8

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 10
41LB DB,s X 15

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s R X 8 L X 6
41LB DB,s R X 7 L X 5

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on March 17, 2013, 06:23:46 PM
I trained Back today and it did not go well at all my deadlifts have been going well in recent weeks and after having lifted 180kg and 182.5kg 2 and 3 weeks ago I was very confident but today when I tried to lift 180kg it felt like it was clued to the ground I could not even move it I tried it 4 times but it would budge not great for my confidents now with my deadlift comp just 2 weeks away I had been planning to do 180kg as my second lift and then 182.5kg or maybe even 185kg for my 3rd but now with confidents gone I am not so sure.

BACK
60KG X 8
80KG X 6
100KG X 6
120KG X 4
140KG X 1
160KG X 1

CLOSE GRIP PULLDOWNS
78LB X 10
104LB X 8
169LB X 12

PLATE LOADED SEATED ROWS
80KG X 10
80KG X 15
80KG X 10

HYPER EXTENSIONS
10 X 3


Title: Re: Felix,s Journal
Post by: Rich mc on March 17, 2013, 06:28:25 PM
Maybe listen to your body Felix and have next wk off on the deadlift give your back time to recover then hit your comp fresh mate.


Title: Re: Felix,s Journal
Post by: felix on March 17, 2013, 06:58:01 PM
Rich thanks for the good advice I had been planning to go heavy with deadlifts today and then go lighter with them next Sun and then take the rest of that week of up to the comp the only good thing is I generally lift more at comps than I am lifting in the gym at the same time like last March my best in the gym was 165kg I went to the comp and lifted 170kg and in Oct at that time I was lifting 170kg in the gym I went to the comp and I lifted 175kg I was sick when I did my last comp in Jan so I was only able to lift 160kg but that was still more than I was lifting in the gym in the days leading up to the comp.


Title: Re: Felix,s Journal
Post by: felix on March 19, 2013, 06:38:16 PM
I trained Shoulders and Triceps today My shoulder has felt not to bad this last few days so I decided to give light shoulder press a go today I only used 8kg dumbbell,s but these were very sore from the first to last rep then I did side laterals and front raises these did not really hurt at all but when I tried light bentover laterals these were very sore then I did triceps which were ok but still hurt my shoulder abit in the heavier sets so all in all not what I would call a good workout.

SHOULDERS

DUMBBELL SHOULDER PRESS
8KG DB,s X 10
8KG DB,s X 10 TO SORE TO DO ANY MORE OF THESE

SIDE LATERALS
6KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 10
9KG DB,s X 10

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

BENTOVER LATERALS
5KG DB,s X 10
5KG DB,s X 10 TO SORE TO DO ANYMORE

TRCEPS
65LB X 10
91LB X 10
117LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 15

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 20, 2013, 10:29:44 PM
I trained Legs today and it went well with my shoulder been too sore to do squats I decided to to try hack squats today I have not done these for quite a long time but they were pretty good for a change.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

HACK SQUATS
60KG X 10
80KG X 8
100KG X 6
120KG X 6
140KG X 10

LYING LEG CURLS
59LB X 10
72LB X 8
98LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 16

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6


Title: Re: Felix,s Journal
Post by: felix on March 22, 2013, 09:45:41 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 6
70KG X 6

BENCH PRESS
45KG X 8
50KG X 8
55KG X 6
60KG X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
57LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on March 24, 2013, 03:35:35 PM
I trained Back today and with my deadlift comp been next Sat I decided to give deadlifts a miss today but the rest of my workout went ok much better than recent weeks I increased my weight abit in my pulldowns and seated rows still not as much as I can normally do but at least I am feeling able to increase it abit then I did 2 exercises I very seldom do dumbbell rows and low pulley rows and they both went quite well allow I know if my shoulder was better I could do more on these as well. I have decided to take next week of training in the run up to the deadlift comp I am also hoping this will give my shoulder injury a chance to get good bit better.

BACK

CLOSE GRIP PULLDOWNS
91LB X 10
130LB X 10
182LB X 8

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 6
120KG X 6

DUMBBELL ROWS
46LB DB X 10
57LB DB X 6
68LB DB X 6
79LB DB X 6
90LB DB X 6

LOW PULLEY ROWS
104LB X 10
143LB X 6
195LB X 6


Title: Re: Felix,s Journal
Post by: SuperSi on March 25, 2013, 06:23:47 PM
Good luck for your comp, Felix. I'm sure the rest will do you some good - perhaps a bit of central nervous system recovery was needed. :)


Title: Re: Felix,s Journal
Post by: manning on March 25, 2013, 09:58:57 PM
well done Felix,, going well mate,, all the best j


Title: Re: Felix,s Journal
Post by: felix on March 26, 2013, 12:27:31 AM
Thanks Si and John I am really looking forward to the comp.


Title: Re: Felix,s Journal
Post by: felix on March 31, 2013, 01:02:14 AM
I competed at NIPF Deadlift championships today and allow I won my class it did not all go to plan last Sun my weight was 13.3 3/4 lbs which meant I had to cut my cals from the 3929 cals a day I was on down to around 3500 cals to try and make the weight for the comp and it worked this morning on my on scales I was 13.0 3/4 lbs so I lost 3 lbs this week when I changed my scales to kg this was 82.8kg so I was thinking I had made the weight and on the scales at the comp I actually weighed in at 82.3kg so all was well but when I went for my 3 lifts my 160kg opener went up easy enought then I decided to go straight for 180kg my second lift and I almost got it it left the ground quickly enought but I started shaking near the top and I could not lock it out then the 3rd lift I went for 180kg again and I put everything in to it but it was a carbon copy of my 2nd lift and I could not lock it out again so I am dissapointed about this after having lifted 180 and then 182.5kg in the gym a few weeks ago.


Title: Re: Felix,s Journal
Post by: felix on March 31, 2013, 04:22:08 PM
Here are the videos of the 160kg I deadlifted at the comp yesterday and my 2nd and 3rd lift failed attempts at 180kg.
http://www.youtube.com/watch?v=wUWuQ89lqTI
http://www.youtube.com/watch?v=Qp4TVuxDzVk
http://www.youtube.com/watch?v=sT1NHBlRIkc


Title: Re: Felix,s Journal
Post by: felix on April 01, 2013, 11:03:02 PM
Here are a couple of video,s I took of Strongman Laurence Shahlaei deadlifting 370kg and 400kg during his guest spot at the comp on Sat he was a very nice friendly guy too.
http://www.youtube.com/watch?v=QLRicFTTQvs
http://www.youtube.com/watch?v=QjSinmibz_k


Title: Re: Felix,s Journal
Post by: Turpin on April 02, 2013, 07:01:18 AM

   Thanks for posting these videos Felix , looked to be a well run meet.   


    T.


Title: Re: Felix,s Journal
Post by: SuperSi on April 02, 2013, 11:11:22 AM
Sorry to read you didn't quite lift what you'd hoped. On the positive, you've done it in the gym so you're in the right place to get a comp PB.


Title: Re: Felix,s Journal
Post by: felix on April 02, 2013, 09:03:43 PM
Thanks Turpin it was I very well run comp with a large crowd watching as well as competing.
Thanks Si I was disappointed not to get the 180kg at the comp on Sat but another way to look at it is if someone had told me around 2 years and 4 months when I first started deadlifting that I would be able to lift over 180kg in the gym and almost lift 180kg at a comp I would never have believed them.


Title: Re: Felix,s Journal
Post by: Rich mc on April 03, 2013, 05:13:41 PM
Well done on your comp Felix. Sorry you dint get what hoped for am sure you will do next time.


Title: Re: Felix,s Journal
Post by: felix on April 03, 2013, 05:56:41 PM
Thanks Rich. I started back training today after 10 days of the gym I trained Legs.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

HACK SQUATS
40KG X 10
80KG X 8
120KG X 6
150KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6


Title: Re: Felix,s Journal
Post by: felix on April 05, 2013, 09:40:07 PM
I trained Chest and Biceps today shoulder was still sore even after 2 weeks with no pressing exercises and a full 10 days of the gym.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 8
60KG X 6
72.5KG X 6

SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on April 06, 2013, 05:28:47 PM
sorry about the comp mate, I couldn't grip 140, let alone 180. Girls hands

Your consistency is something people starting out should look at and  realise it's a marathon not s sprint



Title: Re: Felix,s Journal
Post by: felix on April 06, 2013, 07:44:54 PM
Thanks Scott for your kind words I have always had a strong grip I think it is a combination of never having used straps and I am sure having long hands probably helps grip the bar as well I can only imagine being able to deadlift 3 times my bodyweight like you can which is a great feat of strenght I would like to be able to deadlift 200kg at some stage but I do realise that I would stand a much better chance of doing this if I was to follow a powerlifting training routine in the gym but I am a bodybuilder at heart and I am reluctent to change from my current bodybuilding training routine which has served me pretty well over the years.


Title: Re: Felix,s Journal
Post by: felix on April 07, 2013, 07:59:51 PM
I trained Back today.

BACK

DEADLIFT
60KG X 10
80KG X 8
100KG X 6
120KG X 6
140KG X 6

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 8
195LB X 6

DUMBBELL ROWS
52LB DB X 10
79LB DB X 8
101LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on April 08, 2013, 10:17:51 PM
I started dieting today I am thinking about doing a local show in August I may do an NPA or BNBF show as well but I am not sure yet as it can work out quite expensive with the flights and hotel fees involved I will decide nearer the time. I am not in great shape at the minute so my main aim is to get in shape I was 13.2 1/2 lbs yesterday and need to lose around 10kg to get in contest shape. Here is my pre contest diet from today I am reducing my cals per day from 3927 to 3226 cals per day so a drop of 701 cals per day I will probably have reduce this again as needs be only time will tell.

MEAL 1
75G OATS, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
41G PRO, 63G CARBS, 21.5G FAT

MEAL 2
75G OATS, 30G WHEY, 1/2 PINT SS MILK
41G PRO, 63G CARBS, 11.5G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 7G FAT

MEAL 5
2 SLICES BURGEN SOYA & LINSEED BREAD 3 LARGE EGGS 1/2 PINT SS MILK
48.5G PRO, 39G CARBS, 35.5G FAT

MEAL 6
3 SLICES BURGEN SOYA & LINSEED BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL WATER
54G PRO, 36G CARBS, 23.5G FAT

40G OF SPREAD = 24G FAT

TOTAL
241.5G PRO, 286G CARBS, 124G FAT

TOTAL CALS
966 + 1144 + 1116 = TOTAL 3226 CALS PER DAY


Title: Re: Felix,s Journal
Post by: felix on April 09, 2013, 06:06:55 PM
I went to chiropractor today about my shoulder he said it is a rotator cuff injury and I could only lift my left arm above my head about 70 percent of what I can lift my right arm he dug in to my left shoulder for about 10 to 15 minutes the pain was severe but hopefully this will help get it much better in the long run I have to go back on Sat again he says to avoid directly training my shoulders for a while to help it heal but I have not trained them directly in over 2 weeks now already and I hate not training but I need to get this better inorder to be able to train right again.


Title: Re: Felix,s Journal
Post by: Paul on April 12, 2013, 10:28:37 AM
How`s the Shoulder coming on Felix, is it getting any better mate? Did the Chiropractor give you any reason that it may be inflamed? postural imbalance or sub-laxation of the spine or anything like that? or did he put it down to repetitive strain/overuse?


Title: Re: Felix,s Journal
Post by: felix on April 12, 2013, 06:51:06 PM
Paul I think my shoulders is getting a bit better but I have not been able to train all week with a chest infection which has got worse this last couple of days. After I told the chiroprator that I had never any pain in my left shoulder before and that it happened over a short period of a couple of weeks the most noticeable pain to me was the last day I did pull ups around 8 weeks ago the pain was severe I have not even been able to do very light wide grip pulldown since I have tried it with a couple of plates on but no good allow I can do the close grip pulldowns with up to 50 or 60 percent of my normall weight before it gets sore any pressing is sore but decline is not as bad as flat and I can not shoulder press even with a very light weight without severe pain he says with it happening so quickly he thinks its a bit of a tear he gave me rotator cuff exercises to do but he says it will take time to heal I just hope it does heal as it is very frustrating and I feel it has really set me back. Paul I hope your shoulder is geting alot better.


Title: Re: Felix,s Journal
Post by: felix on April 13, 2013, 03:25:43 PM
I have had a chest infection since last Sun which has got worse as the week has went on so I have done no training this week and very little activity in general but I have been able to eat ok and I have stuck to my diet of 3226 cals per day and when I weighed myself today I was 12.13 3/4 lbs down from 13.2 1/2 lbs last week so I have lost 2 3/4 lbs in the first week of my diet. I am hoping to be well enought to get back training again at some point next week I am just going to keep my cals at 3226 per day and I will probably have to reduce this again at some stage down the line when I stop losing weight which hopefully will still be several weeks away yet.


Title: Re: Felix,s Journal
Post by: felix on April 13, 2013, 11:33:43 PM
Here is a video clip of my posing routine at the BNBF Finals in 2007 I feel this is amongst my best showings I am particular happy with my quads separation at that time an interesting thing is at that stage my main leg exercise was leg press infact I had not squatted in years due to lower back problems I only reinterduced squats to my training in 2009 but if I am honest I feel my legs are probably not as good now as they were then were as I would say my upper body including my back are potentially better than then if I get lean enought. I am doing leg press again to at the minute due to injury but even when I am able to squat again I think I will maybe do leg press one week and squats the next to see if this helps.
http://www.youtube.com/watch?v=-OLZVTYiYZ4


Title: Re: Felix,s Journal
Post by: felix on April 17, 2013, 04:16:37 PM
I felt a good bit better today so I decided to train legs this is first time I have trained in 10 days and I found it pretty tuff going.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB.s X 12
68LB DB,s X 12
112LB DB,s X 10

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
220KG X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 14

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 15

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6


Title: Re: Felix,s Journal
Post by: felix on April 19, 2013, 03:53:54 PM
I trained Chest and Biceps today I just went light hopefully I will be able to get my weights back up again in the coming weeks.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
40KG X 10
40KG X 10
40KG X 20

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 10

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB R X 8 L X 7
41LB DB R X 6 L X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 20, 2013, 05:01:41 PM
Here are a few photos of me in contest shape I would be very happy if I can get back in that shape this year if I can look abit better than I did in these photos then that would be very good for me.
NPA South East 2008
(http://i333.photobucket.com/albums/m389/felix196920008/IMG_0588456_zps12a5508f.jpg) (http://s333.photobucket.com/user/felix196920008/media/IMG_0588456_zps12a5508f.jpg.html)

NPA FINALS 2007
(http://i333.photobucket.com/albums/m389/felix196920008/IMG_97672_zps71fe498e.jpg) (http://s333.photobucket.com/user/felix196920008/media/IMG_97672_zps71fe498e.jpg.html)

2009 Photo
(http://i333.photobucket.com/albums/m389/felix196920008/39998912890.jpg) (http://s333.photobucket.com/user/felix196920008/media/39998912890.jpg.html)

2009 Photo
(http://i333.photobucket.com/albums/m389/felix196920008/Tricepphoto2_zpsbe305d61.jpg) (http://s333.photobucket.com/user/felix196920008/media/Tricepphoto2_zpsbe305d61.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on April 21, 2013, 02:35:57 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
140KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
143LB X 12

PLATE LOADED SEATED ROWS
50KG X 10
70KG X 10
90KG X 8
100KG X 6

LOW PULLEY ROWS
117LB X 10
143LB X 8
195LB X 5

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: Paul on April 23, 2013, 05:43:01 PM
How`s the Shoulder coming on Felix? Do you feel like the Chiropractor visits have helped?

Just a suggestion and a general observation mate of what i see in your training that may help you. We all know condition isn`t a problem for you but i feel that with a couple of tweaks in your training you might be able to just attain that little bit of extra fullness which will perhaps see you replicate and even surpass some of your previous showings. As i see it with the way you`re logging down what you do, you in actual fact only appear to be doing one actual work set per exercise pretty much, correct me if i`m wrong? For instance when you Deadlifted in your last session

100kg x6
120kg x6
140kg x6

So the first two of those above are only actually warm up sets (100kg and 120kg) as your able to replicate the same number of reps with the increased poundage in the final set? I would think personally that it would be better for you to perform more actual work sets to increase the stimulus that you`re providing for the muscle. ie either make those 3 sets all work sets by ramping the weight and performing reps in a descending fashion ie 100kg x12, 120kg x10, 140kg x 6-8 or use a fixed poundage and do your 3 work sets with that ie after warming up to get to the heavier weights as you have done in your previous work out, do 140kg x 8-9, 140kg x 8-7, 140kg x 6-7 so 3 working sets again and an increase in stimulus to what you`re currently providing, as i also notice mate that some of your work sets are singles and doubles, whilst i know that you`ve been having a dabble with powerlifting, that probably  isn`t going to be ultimately condusive to increasing your fullness and stage appearance, just a thought that having stood next to you on a stage and having seen you up close that might possibly help you a bit mate


Title: Re: Felix,s Journal
Post by: K_Dogs on April 23, 2013, 06:28:59 PM
Felix, I have a couple of pictures of you from the UKDFBA, I'll try and dig them out. Looking ripped as always.


Title: Re: Felix,s Journal
Post by: felix on April 23, 2013, 09:06:40 PM
Paul thanks for asking my shoulder is slightly better but still well below power I think going to the chiropractor did help but I am not expecting any pressing pb,s in the near future I just hope it eventually gets back to normal in the long run. Quite often on alot of exercises I work 10, 8, 6, 6 with the last set of 6 being failure I may only reach 5 or if I can do 7 I will allow I do mix my reps up abit going heavy on some exercises and ligther with higher reps on others. With deadlifts I am quite reluctant to do to many reps in my sets as this is were I have hurt myself in the past and the set of 140kg I did for 6 on Sun was failure as I would not have been able to do a 7th rep and my main interest with the deadlift is to get the weight lifted up rather than anything else at the minute I am going to try and get my 6 rep max up I know a few weeks ago I was going for 1 rep max,s with my deadlift to give me abit of confidents for the comp I was entering and it did work to a certaint extent as I deadlifted 180kg and then 182.5kg in the gym these are weights I have never been able to lift before. Thanks Paul for your advice when I did pull ups before I hurt my shoulder I did 3 sets to failure say 18, 12, 8 somtimes less and somtimes more reps than this I found this pretty good I hope your shoulder gets better soon.
Thanks Keith it would be great to see the photos I was quite happy with my condition at the UKDFBA show good luck with your preps this year.


Title: Re: Felix,s Journal
Post by: felix on April 23, 2013, 10:25:59 PM
I trained Shoulders and Triceps today this is the first time I have trained shoulders directly in 5 weeks I am hoping to try and reintroduce dumbbell press in this next couple of weeks.

SHOULDERS

SIDE LATERALS
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10
7KG DB,s X 10

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
91LB X 10

KICKBACKS
30LB DB,s X 10
35LB DB,s X 10
41LB DB,s X 25

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: lodge stewart on April 24, 2013, 06:43:43 AM
Felix its a really good information


Title: Re: Felix,s Journal
Post by: felix on April 24, 2013, 10:38:11 PM
Thanks Lodge. I trained Legs today and it went very well for me.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13 EQUAL PB

LEG PRESS
140KG X 10
180KG X 10
220KG X 10
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 8
55KG X 6


Title: Re: Felix,s Journal
Post by: felix on April 26, 2013, 08:27:28 PM
I trained Chest and Biceps today and it started of well enought the decline bench press and biceps exercises did not go to bad but then I decided to give flat bench press a go on the smith machine for the first time in a few weeks and this made my shoulder very sore.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
50KG X 10
55KG X 15

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
52LB DB,S X 8

STANDING CABLE CURLS  WEIGHT NOT MARKED ON MACHINE
5 PLATES X 10
7 PLATES X 10
9 PLATES X 15

SM BENCH PRESS
20KG X 10
30KG X 10
SHOULDER TO SORE TO DO ANYMORE

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on April 27, 2013, 02:30:46 PM
I weighed myself today and I am 12.12 1/2 lbs so I have lost 1 1/4 lbs since last week and lost 4 lbs altogether since I started my diet 3 weeks ago so I am just going to stick to my current diet of 3226 cals per day next week as well allow I raise my cals by around 500 every Sun.


Title: Re: Felix,s Journal
Post by: felix on April 28, 2013, 03:39:05 PM
I trained Back today I did deadlifts I went for 142.5kg my aim was to get 6 of these a personal best for me the first 4 reps were pretty good form then the 5th rep was very hard then I went for a 6th rep and I got it but my form was gone and I pulled the muscles across my lower back locking it out this is very dissapointing as my lower back has been very good recently and there was no pain in any other set or rep before this even the 5th rep which was hard gave me no pain I whish I had just set the bar down at 5 I would be ok now and it is 5 months ago since I last pulled the muscles across my lower back in my experience I will find it hard to walk for this next 3 or 4 days it will probably be 5 to 7 days before I am fit to do abit of light training and a few weeks before my back is back to normal so this is another set back to go along with my still sore shoulder very dishearting.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
120KG X 6
142.5KG X 6

CLOSE GRIP PULLDOWNS
78LB X 10
104LB X 10
143LB X 10

DECIDED TO CALL IT A DAY DUE TO LOWER BACK PAIN


Title: Re: Felix,s Journal
Post by: felix on April 28, 2013, 08:02:52 PM
I was at the NABBA Northern Ireland show last night in Belfast and allow it is a non Tested show I did enjoy it their were over 70 competitors and the show was sold out with well over 1000 people watching the show and this is a traditional style bodybuilding show with no props or bumuda shorts insight it makes me think that bodybuilding may be more popular than people think it is just such a pity that there are not alot more Natural bodybuilders about.


Title: Re: Felix,s Journal
Post by: Nagels on April 28, 2013, 08:32:23 PM
Rough news on yer back Felix , are you dl'ing for strength or hypertrophy?........rackpulls might be a safer option if they suited you?


Title: Re: Felix,s Journal
Post by: felix on April 28, 2013, 09:27:22 PM
Thanks Nagels I started deadlifting for the first time around 2 and half years ago and my lower back in general has now very little pain in it were as for years before I deadlifted my back botherd me quite often I would say it was slightly sore almost ever day for years. When I started deadlifting I used to do rack pulls one week and deadlifts the next but I hurt my back last Nov and Dec again doing rack pulls I normally find deadlifts from the floor much easier on my lower back than when I did rack pulls were almost all the strain seems to be in my lower back. I really enjoy deadlifts now and to tell you the truth I found going heavy for with 170 or 180kg for 1 rep much easier on my my back than doing 6 reps with 140 or 142.5kg like I did today I think the thing is with me when I go for 5 or 6 reps my form goes and here is were the danger lies especailly when I am doing rep pb,s like I was today. My main aim with my deadlifts is to lift more weight I do my fair share of reps on other exercises and I am abit reluctant to up my reps in deadlift as I have hurt my lower back a few times doing this today included already.
Are you competing at the Irish Natural Championships in Cork in Oct I competed at the Irish Natural Championships in Dublin 3 times in the mid 90s before they stopped running them there were not big numbers competing and then I started competing in Scotland and England with first the BNBF and then the NPA every year since 2002.


Title: Re: Felix,s Journal
Post by: thomasjoyce on April 30, 2013, 07:47:15 AM
love the way how felix is sharing workout reps, thanks dude 8)


Title: Re: Felix,s Journal
Post by: Nagels on April 30, 2013, 09:23:02 AM
Thanks Nagels I started deadlifting for the first time around 2 and half years ago and my lower back in general has now very little pain in it were as for years before I deadlifted my back botherd me quite often I would say it was slightly sore almost ever day for years. When I started deadlifting I used to do rack pulls one week and deadlifts the next but I hurt my back last Nov and Dec again doing rack pulls I normally find deadlifts from the floor much easier on my lower back than when I did rack pulls were almost all the strain seems to be in my lower back. I really enjoy deadlifts now and to tell you the truth I found going heavy for with 170 or 180kg for 1 rep much easier on my my back than doing 6 reps with 140 or 142.5kg like I did today I think the thing is with me when I go for 5 or 6 reps my form goes and here is were the danger lies especailly when I am doing rep pb,s like I was today. My main aim with my deadlifts is to lift more weight I do my fair share of reps on other exercises and I am abit reluctant to up my reps in deadlift as I have hurt my lower back a few times doing this today included already.
Are you competing at the Irish Natural Championships in Cork in Oct I competed at the Irish Natural Championships in Dublin 3 times in the mid 90s before they stopped running them there were not big numbers competing and then I started competing in Scotland and England with first the BNBF and then the NPA every year since 2002.

Sound Felix, it might be worth breaking the dl into partials over a few months? i.e. one meso at the first third ROM - one at mid ROM and one at higher rackpull. Form can suffer with higher heavy reps as we just want to get it done towards the end.
I'll be entering the Cork show in Oct , but will need to be a lot sharper than the show this week which is merely an exercise in contest day goings on , undecided as to what category atm and probably wont decide that until the closing date. It'll either be the masters or the u 70s.There;s not a high percentage of natties around these parts, was looking at the 2012 RIBBF Nationals and it's gear steer for the most part. The NABBA and the IFBB associates have a majority membership of folk who lift and compete. Hopefully tho the natural side of things will gain some traction in the coming years.


Title: Re: Felix,s Journal
Post by: felix on April 30, 2013, 06:31:11 PM
Thanks Thomas I have always counted weights and reps lifted with my aim been to lift more  weight or do more reps with a weight every time I train I have always found this a good way of measuring my progress even at the minute with my injury problems and some of my weights being well below power I still count them and write them down and then I can slightly increase the weights lifted or reps done and then gradully work my way back up to my normal poundages over time and hopefully then beyond what I have lifted before.
Thanks Nagels I may give this a go at some stage with some of my clients I have them doing partial deadlifts, deficite deadlifts and deadlifts on different weeks with very good effect. It is such a pity that there are not more Natural bodybuilders in Ireland NABBA and the RIBBF and UKBFF in the north seem to have all the competitors and allow an odd natural will compete at these shows it can be pretty hard to do well with most competitors taking gear good luck with the show next week and the show in Oct I hope it is a big success and that Natural bodybuilding starts to grow in Ireland.


Title: Re: Felix,s Journal
Post by: thomasjoyce on May 02, 2013, 05:16:12 AM
Felix thats v good.... great work


Title: Re: Felix,s Journal
Post by: felix on May 04, 2013, 04:22:26 PM
Thanks Thomas. I weighed myself today and I was 12.11 3/4 lbs I have lost 3/4 lb since last week and 4 3/4 lbs since I started my diet 4 weeks ago I have been unable to train this week and I am finding walking pretty hard to do with my back been sore it was not really that bad after I hurt it last Sun I was in abit of pain and was finding it abit hard to walk by Wed morning it was feeling quite abit better then on Wed night when I was training some one I was lifting weights of the leg press I really hurt it I found it very hard to walk the 5 minute walk home from the gym and my back has been very sore since allow thankfully the pain has eased abit today. I hope to get back training again next week with abit of luck I am just going to keep my cals at 3226 per day next week again and see what happens hopefully if I can get training and walking more again I will lose abit more weight.


Title: Re: Felix,s Journal
Post by: frogface on May 04, 2013, 09:59:30 PM
Wish I knew the answer to that.


Title: Re: Felix,s Journal
Post by: Nagels on May 04, 2013, 11:07:23 PM
Hi Felix,
             this is a serious question, but if you have not trained all week, yet have lost 3/4 lb, how can you be sure this body weight drop is not a loss of muscle.....?
             If it was, muscle memory would give you back the lost muscle in a week or two I am sure.....I just wondered how long an active bodybuilder would have to be sedentary, until the muscle started to go.

SO, A GENERAL QUESTION TO PUT OUT THERE FOR EVERYONE -

If a bodybuilder stays away from the gym, how long until he starts to shrink....if say on a maintenance diet....?

and the same question, but on a deficiency or surplus diet....?

I'd warrant five to seven days would see atrophy begin on a maintenance diet , closer to five on a defiency and nearer seven on a surplus.


Title: Re: Felix,s Journal
Post by: felix on May 04, 2013, 11:38:10 PM
Interesting question BA and something that worrys me when I am unable to train right due to injury and one that is hard to answer since I started my diet 4 weeks ago I have lost 4 3/4 lbs I know I have been very inactive this week but even on 3226 cals a day I have still lost weight as this is a calorie deficite for me I would say if I had trained normally along with normal activity I would probably have lost maybe another lb. On another related subject how does someone really know how much of the weight loss during a pre-contest diet is fat and how much is muscle even when good training and every day activitys are in place what I try to do is keep training heavy for me and keep my cals as high as I can whilst still creating a deficite put even doing this I am sure there will be a certained amount of muscle loss along with a lot of fat loss I often wonder what it must be like for some people who cut their cals drastically and up their reps to 15 to 20 reps with light weights and then do a couple of hours of cardio a day on top of this.


Title: Re: Felix,s Journal
Post by: Nagels on May 05, 2013, 10:48:49 AM
Interesting question BA and something that worrys me when I am unable to train right due to injury and one that is hard to answer since I started my diet 4 weeks ago I have lost 4 3/4 lbs I know I have been very inactive this week but even on 3226 cals a day I have still lost weight as this is a calorie deficite for me I would say if I had trained normally along with normal activity I would probably have lost maybe another lb. On another related subject how does someone really know how much of the weight loss during a pre-contest diet is fat and how much is muscle even when good training and every day activitys are in place what I try to do is keep training heavy for me and keep my cals as high as I can whilst still creating a deficite put even doing this I am sure there will be a certained amount of muscle loss along with a lot of fat loss I often wonder what it must be like for some people who cut their cals drastically and up their reps to 15 to 20 reps with light weights and then do a couple of hours of cardio a day on top of this.

It equates to weight loss as opposed to fat loss at that type of setup felix, been there in March and lost half and half of both. Would not even entertain ever doing it again (it was my choice to push and keep pushing).....I found I lost lbm in what were for me difficiult areas to gain lbm on with this type of torching approach. Slow and steady calorie defecits and heavy ass training is deffo the way to go as long as you have the timeframe to do so.


Title: Re: Felix,s Journal
Post by: thomasjoyce on May 06, 2013, 07:06:44 AM
Do you prefer isolation exercises above compound exercises???????


Title: Re: Felix,s Journal
Post by: felix on May 06, 2013, 06:48:36 PM
Thomas no I like to do a mixture of both I deadlift, squat or leg press and bench press every week I will do these near the start of my workouts current injuries permitting.


Title: Re: Felix,s Journal
Post by: felix on May 06, 2013, 07:07:25 PM
Lower back is still pretty sore I am still finding it hard to walk and have to take small steps I was unsure wheather or not to try and train or not today but I decided to give it a go with the hope that getting the blood flowing around the body may help the healing process I trained back but I tried to avoid anything that put pressure on my lower back I just did light weights with higher reps more going through the motions than anything else this was my first workout in 8 days.

BACK

PLATE LOADED SEATED ROWS
40KG X 15
40KG X 15
50KG X 15
60KG X 15

CLOSE GRIP PULLDOWNS
65LB X 10
91LB X 10
91LB X 10
104LB X 10

DUMBBELL ROWS LYING PRONE ON BENCH
24LB DB,s X 15
35LB DB,s X 15
41LB DB,s X 15
41LB DB,s X 15


Title: Re: Felix,s Journal
Post by: Nagels on May 06, 2013, 07:45:50 PM
Sounds damaged felix, will you get a chiro to look at it ?.....if it's sore after eight days it doesn't sound like it's gonna go away by itself mate.


Title: Re: Felix,s Journal
Post by: felix on May 06, 2013, 08:11:52 PM
Interesting question BA and something that worrys me when I am unable to train right due to injury and one that is hard to answer since I started my diet 4 weeks ago I have lost 4 3/4 lbs I know I have been very inactive this week but even on 3226 cals a day I have still lost weight as this is a calorie deficite for me I would say if I had trained normally along with normal activity I would probably have lost maybe another lb. On another related subject how does someone really know how much of the weight loss during a pre-contest diet is fat and how much is muscle even when good training and every day activitys are in place what I try to do is keep training heavy for me and keep my cals as high as I can whilst still creating a deficite put even doing this I am sure there will be a certained amount of muscle loss along with a lot of fat loss I often wonder what it must be like for some people who cut their cals drastically and up their reps to 15 to 20 reps with light weights and then do a couple of hours of cardio a day on top of this.

It equates to weight loss as opposed to fat loss at that type of setup felix, been there in March and lost half and half of both. Would not even entertain ever doing it again (it was my choice to push and keep pushing).....I found I lost lbm in what were for me difficiult areas to gain lbm on with this type of torching approach. Slow and steady calorie defecits and heavy ass training is deffo the way to go as long as you have the timeframe to do so.

Thanks Nigels for your detailed answer about your experience on a very low calorie diet. I often here people saying that it is unhealthly to be in very good condition I do not really believe this I have been in very good condition on several occasions and still felt healthy I feel it depends more what the person has done to get in that condition for example some people may have been on drastically low calorie diets for month on end which to me is unhealthy but some of the times I was in very good condition my cals were in and around 3000 per day so allow I was feeling hungry I still felt healthy and strong enought allow some would probably say that I did not look to healthy to them at the time on stage  but that is a matter of opinion.


Title: Re: Felix,s Journal
Post by: Turpin on May 06, 2013, 08:12:53 PM
  I agree with `Nagels` Felix , from experience you have nothing to gain and much to lose by training in such a condition.

 Hope you are better soon.

  T.


Title: Re: Felix,s Journal
Post by: felix on May 06, 2013, 08:26:25 PM
Thanks Nagels and Turpin I am just fed up this year the way training has been going it seem to be one thing after another first a flu that lasted over a week then a shoulder injury which is still giving bother then a chest infection which put me out for a week and a half and now my back I would have to go back to my early 20s to find a time were I had a worse run at training in the gym than this so I am just very keen to get back at it. I am due to go to the chiropractor next tue for my once every 5 weeks appointment but I may go later this week if it does not start to get better soon.


Title: Re: Felix,s Journal
Post by: Nagels on May 06, 2013, 08:42:58 PM
When was the last time you had a proper training break felix?.......Sounds like your system is under stress if you've been sick a couple of times this year? The human body will take a lot of punishment but sometimes it says "fokkit I've enough" and will put itself out of contention despite our intent.

Nobody likes taking time off from training mate and we try to work around whats broken..........what we should do is fix whats broken first.
Mind your back , we only get one of them and they expect it to last us quite a while.



Title: Re: Felix,s Journal
Post by: felix on May 07, 2013, 05:23:45 PM
Nagels I never really take a planned break from the gym allow if I do a powerlifting competition I normally take a few days of before it if I do a bodybuilding show I just train all the way up to it my breaks this year have not been planned and when I think back on it it was only around a week back at training after my break with the flu that I had in Jan that I hurt my shoulder and I was only back training a week after the break I had with a chest infection that I hurt my back deadlifting the Sun before last. I decided to go to the chiropractor today and he says my back is very tight and swollen at the very bottom at each side he says I should do stretchs and try and walk but he says I was mad to train yesterday he wants me to see him again on Sat he says when the swelling goes down the pain should go away I hope the swelling goes down soon.


Title: Re: Felix,s Journal
Post by: Nagels on May 07, 2013, 09:55:20 PM
Use the rest as a time to plan something for your next comp be it lifting or bb'ing Felix.
It's never easy being injured mate , just use the time off to put some positive steps in place for your plans.

Rest - recover - and do some rehab training cycles when you start up again. You will get the all clear at some point , just use your time off to be ready with an appropriate go forward plan when you do.


Title: Re: Felix,s Journal
Post by: thomasjoyce on May 08, 2013, 07:10:46 AM
thanks felix,
but i believe we do no isolation work at all. Have a very basic routine comprised of the following exercises-

BP
DB pullover
leg press

squat
shoulder press
t-bar row

deadlift
cable x-over
hack squat

lifting heavy in each of these exercises (4-6 rep range) has given both my son and I some excellent size and strength gains.
.
no need to complicate things, tell me if i m not wrong  ::)


Title: Re: Felix,s Journal
Post by: felix on May 08, 2013, 08:43:49 PM
Thomas is this your 3 routine with the 3 different exercises done on seperate days each week with weight training it is not a question of wheather someone is right or wrong as I believe most routines will work to a certain extent provided that extra weight or reps are added in a progressive fashion over time I personally like body split routines with my current 4 day split been Sun Back, Tue Shoulders and Triceps, Wed Legs and Fri Chest and Biceps I have done 3 day Splits, 5 day Splits and 3 day all over body routines in the past and to tell the truth they all worked pretty well but I just like split routines I think they suit me best and I can try and hit each bodypart hard each week as I try to sculpture my body as a sculpture would a statue not leaving any part out.


Title: Re: Felix,s Journal
Post by: felix on May 11, 2013, 12:16:34 PM
I competed in the UKBFF NI Classic Class in 2011 here are two photos of me the first photo was taken backstage at the show where I had eating around 200g of carbs that morning and the second photo is from the day after the show where I had eating a fish supper and loads of chocolate the night of the show and I had eating loads of food, chocolate and drank loads of milk and water that morning before the photo was taken I feel I probably look better in the second photo the day after the show than the first photo taken at the show.


(http://i333.photobucket.com/albums/m389/felix196920008/SHARONANDFELIXUKBFF2NDOFJULY20110272_zpsec9842a7.jpg) (http://s333.photobucket.com/user/felix196920008/media/SHARONANDFELIXUKBFF2NDOFJULY20110272_zpsec9842a7.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken3rdJuly2011dayafterUKBFFShow01323.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken3rdJuly2011dayafterUKBFFShow01323.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on May 12, 2013, 08:57:08 PM
Deffo look bigger fuller and leaner in the later pic felix. The classic is a height to weight ratio limit , did you need to come in at the contest weight on the day?


Title: Re: Felix,s Journal
Post by: felix on May 12, 2013, 10:52:13 PM
Nagels I was well below the classic weight limit for my height I actually weighed in at 71kg on the day which is a light competing weight for me in the lead up to the show I just kept my diet as it was on the previous months in the lead up to the show eating 2624 cals per day this diet is still on the first page of my jounrnal. I can remember on the day at the comp there were 5 in my class I was hoping to get 3rd after seeing the other competitors but when they called out the top 3 I was not amongst them I feel if I had looked like I did the next day on stage I may well have came 3rd I can remember back in 2009 I had fish supper the night before and ate loads of food the morning of the show before I competed at the same venue in the Classic Class I then weighed in at 75kg and there were 3 in the class and I ended up winning it looking very full and vascular and a very happy man as well. Here is the only on stage photo I have of me from the 2011 comp at 71kg and the second photo is of me winning the classic class in 2009 at 75kg

(http://i333.photobucket.com/albums/m389/felix196920008/271143_180287198700951_6763098_n_zps6cbaffd7.jpg) (http://s333.photobucket.com/user/felix196920008/media/271143_180287198700951_6763098_n_zps6cbaffd7.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/DH27jun09042c285.jpg) (http://s333.photobucket.com/user/felix196920008/media/DH27jun09042c285.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on May 12, 2013, 11:03:39 PM
Firstly congrats on achieving that win felix, outstanding result ! Given that the class is quite busy at times with assisted competitors it really is something special in the personal achievement stakes.
You look superb at 75 kilos , powerlifting abs make a real statement in the physique world imo.
If you compare the 75 kilo pic with your post contest pic there are very few things that look different to me anyways , your height allows you to carry more mass than 71k and it suits your overall flow much better.
Quite a solid middleweight is where I'd categorise your optimum class by weight from looking at the pics.

I might need to rethink my own middleweight aspirations after seeing these ;)


Title: Re: Felix,s Journal
Post by: felix on May 12, 2013, 11:48:07 PM
Thanks Nagels for your comments I think the thing is with me not been heavily muscled is I need to hit a balance of condition and muscle fullness I feel when I get the balance right I can look half decent but I do not always get it right and I somtimes end up not looking that good at all on stage.


Title: Re: Felix,s Journal
Post by: felix on May 13, 2013, 06:14:48 PM
My back is feeling abit better so I decided to start training today again I trained back but nothing to heavy and a few more reps than normal hopefully in the coming weeks as my back gets better my weights will go back up again.

BACK

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 10
70KG X 15
80KG X 15

CLOSE GRIP PULLDOWNS
78LB X 10
104LB X 10
143LB X 12

DUMBBELL ROWS LYING PRONE ON A BENCH
30LB DB,s X 10
41LB DB,s X 10
52LB DB,s X 15
52LB DB,s X 15

STRETCHES


Title: Re: Felix,s Journal
Post by: Nagels on May 13, 2013, 07:09:52 PM
Great that you're able to train again felix, looks a solid workout that taxes the muscles rather than loading the joints.


Title: Re: Felix,s Journal
Post by: felix on May 16, 2013, 06:37:50 PM
Thanks Nagels. I trained legs today nothing special I just went light and did a few more reps but it went alright.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 16
41LB DB,s X 24

LEG PRESS
100KG X 10
100KG X 10
140KG X 15
140KG X 20

LEG EXTENSIONS
9BLB X 20
98LB X 20
98LB X 33

STANDING CALF RAISES
195LB X 10
260LB X 10
260LB X 20

SEATED CALF RAISES
20KG X 10
30KG X 10
30KG X 15

ABS

CRUNCHES
40 X 3

Here is a link to my youtube channel I have over 60 videos on it of me training and competing if anyone is interested in having a look.
http://www.youtube.com/user/feeuesy


Title: Re: Felix,s Journal
Post by: felix on May 17, 2013, 09:34:53 PM
I trained Chest and Biceps today I was hoping my shoulder would be pretty good having done no pressing movements for a few weeks but it did not go well my shoulder was sore  doing bench press and when I tried dumbbells and then dips these were even worse on it but at least biceps went okish.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10

SM BENCH PRESS
20KG X 10
30KG X 10
30KG X 10
30KG X 10

INCLINE DUMBBELL PRESS
24LB DB,s X 10
24LB DB,s X 10 VERY SORE

DIPS
10 VERY SORE

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 4 L X 3

EZ BAR CURLS
30KG X 10
40KG X 6
30KG X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Big_Vess2 on May 18, 2013, 10:41:51 AM
Very impressive abs in your pictures Felix, makes me want to suck in my gut some what.


Title: Re: Felix,s Journal
Post by: felix on May 18, 2013, 03:34:09 PM
Thanks Vess. After not having lost anything from the week before when I weighed myself last Sat I decided to cut my cals from 3226 per day to 3109 cals per day since Mon and when I weighed myself today I was 12.10 1/2 lbs so I have lost 1 1/4 lbs since last week and 6 lbs since I started my diet 6 weeks ago.
Here is my diet since last Mon I will stay on this for another few weeks untill I need to change it again if I stop losing weight.

MEAL 1
75G OATS, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
41G PRO, 63G CARBS, 21.5G FAT

MEAL 2
75G OATS, 30G WHEY, 1/2 PINT SS MILK
41G PRO, 63G CARBS, 11.5G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 7G FAT

MEAL 5
2 SLICES BURGEN SOYA & LINSEED BREAD 3 LARGE EGGS 1/2 PINT SS MILK
48.5G PRO, 39G CARBS, 35.5G FAT

MEAL 6
2 SLICES BURGEN SOYA & LINSEED BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL WATER
47G PRO, 24G CARBS, 19G FAT

40G OF SPREAD = 24G FAT

TOTAL
234.5G PRO, 274G CARBS, 119.5G FAT

TOTAL CALS
938 + 1096 + 1075.5 = TOTAL 3109.5 CALS PER DAY



Title: Re: Felix,s Journal
Post by: felix on May 19, 2013, 03:16:29 PM
I trained Back today I did some very light deadlifts and went not to heavy on anything really but it went well enought which is the mine thing at the minute.

BACK

DEADLIFTS
50KG X 8
50KG X 8
50KG X 10

CLOSE GRIP PULLDOWNS
91LB X 10
130LB X 10
169LB X 10

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 8
100KG X 6

DUMBBELL ROWS LYING PRONE ON BENCH
35LB DB,s X 10
46LB DB,s X 10
63LB DB,s X 10
63LB DB,s X 12

HYPER EXTENSIONS
10 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 21, 2013, 05:47:50 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 15
7KG DB,s X 15

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
91LB X 12

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 20

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 22, 2013, 05:47:03 PM
I trained Legs today I had planned to go light but when I was able to do my lunges with the 68 lb db,s easily I decided to do the 112 lb dumbbells I normally do and they went quite well and rest of my workout went alright allow abit lighter than I normally go on some exercises.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
160KG X 10
180KG X 10
200KG X 10

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
260LB X 20
260LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
40KG X 10


Title: Re: Felix,s Journal
Post by: felix on May 24, 2013, 11:07:11 PM
I trained Chest and Biceps today my left shoulder is not very good at all at the minute but my biceps went ok.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 6
60KG X 6

BENCH PRESS
35KG X 8
35KG X 8

PLATE LOADED SEATED CHEST PRESS
10KG X 10
15KG X 10
20KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 3

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 5 L X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 26, 2013, 02:46:32 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
60KG X 8
70KG X 8

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
182LB X 6

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 8
80KG X 8
110KG X 6

DUMBBELL ROWS
35LB DB X 10
46LB DB X 8
63LB DB X 6
85LB DB X 6

HYPER EXTENSIONS
10 X 2
15 X 1


Title: Re: Felix,s Journal
Post by: felix on May 28, 2013, 07:21:08 PM
I trained Shoulders and Triceps today Shoulders did not go that well still sore but triceps went well I managed to get back up to my normal weights on these.

SHOULDERS

SIDE LATERALS
7KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 15
7KG DB,s X 25

BARBELL FRONT RAISES
20KG X 10
20KG X 10
20KG X 10
20KG X 20

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 6
117LB X 4

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 17

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on May 29, 2013, 06:39:06 PM
I trained Legs today and my walking lunges went really well when I used to train in fitness first I had been doing the 50kg dumbbells for a couple of years these were the heaviest dumbbell,s they had since I started training in Definition gym in Dec I have been doing my walking lunges with the 112lb dumbbell,s which is 51kg but today I give the 123lb dumbbell,s which is 56kg a go and managed to get 10 steps which I am very happy about a new personal best for me.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
123LB DB,s X 10 PB

LEG PRESS
140KG X 10
180KG X 8
200KG X 8
220KG X 8

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 16

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 16

SEATED CALF RAISES
30KG X 10
40KG X 8
45KG X 8


Title: Re: Felix,s Journal
Post by: K_Dogs on May 31, 2013, 07:04:24 AM
Happy birthday big man  8)


Title: Re: Felix,s Journal
Post by: Badger on May 31, 2013, 07:54:42 AM
Happy Birthday mate :-)


Title: Re: Felix,s Journal
Post by: felix on May 31, 2013, 07:00:19 PM
Thanks very much Keith, Dave and BA I am 44 today so getting on abit now.
I trained Chest and Biceps today but I only went light for higher reps but to my surprise I got a great pump in my chest probably because I did the reps quite slow as well.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
40KG X 20
30KG X 40

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 10
41LB DB,s X 20

ABS

CRUNCHS
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Nagels on May 31, 2013, 07:29:52 PM
Happy b/day felix , hope it's a good un  8)


Title: Re: Felix,s Journal
Post by: felix on May 31, 2013, 11:43:16 PM
Thanks Nagels.


Title: Re: Felix,s Journal
Post by: AKHT4R on June 01, 2013, 02:48:41 AM
Happy belated bday Felix! (I've got predictive text so didnt mean to call you Felixstowe on my last post)

Great way to celebrate the bday in the gym

Hope you had a great one!


Title: Re: Felix,s Journal
Post by: felix on June 01, 2013, 08:29:58 PM
Thanks AKHT4R do not worry about calling me Felixstowe I would not have clue how to use predictive text maybe its my age.


Title: Re: Felix,s Journal
Post by: felix on June 01, 2013, 10:17:54 PM
Here is a video of me competing at the Irish Natural Bodybuilding Championships in Dublin back in 1996 my second ever show it seems a long time ago now.

https://www.youtube.com/watch?v=qZhWWR9c3Yg


Title: Re: Felix,s Journal
Post by: Nagels on June 02, 2013, 12:10:53 AM
Some sharp shape for the 90s there felix, incredible abs and arms , how long had you been training at that point mate?



Title: Re: Felix,s Journal
Post by: felix on June 02, 2013, 12:43:12 AM
Thanks Nagels allow I am generally a fair bit sharper and better now when I compete than then I was pretty happy with the way I looked at that show in 1996 I had lost around 3.5 stone to compete coming down from just below 16 stone and competing at around 12.4 lbs I was 27 then so I had already been training in a gym for about 8 years steady and doing some body weight exercises at home along with a very odd gym session for a few years before that as well.


Title: Re: Felix,s Journal
Post by: Turpin on June 02, 2013, 03:43:01 PM
Here is a video of me competing at the Irish Natural Bodybuilding Championships in Dublin back in 1996 my second ever show it seems a long time ago now.

https://www.youtube.com/watch?v=qZhWWR9c3Yg

   Nice video Felix , I actually prefer the fuller look you present here.

    T.


Title: Re: Felix,s Journal
Post by: AKHT4R on June 02, 2013, 06:33:39 PM
Just watched the vid and very impressed! And you haven't changed now in fact you look better now


Title: Re: Felix,s Journal
Post by: felix on June 02, 2013, 07:21:45 PM
Thanks Turpin and AKHT4R here is more recent video of me competing at the NPA South East 2010 I feel this is probably one of my best showing.

https://www.youtube.com/watch?v=n1oGBtKoPaU


Title: Re: Felix,s Journal
Post by: felix on June 02, 2013, 07:32:52 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
70KG X 8
80KG X 8
90KG X 8

CLOSE GRIP PULLDOWS
104LB X 10
143LB X 8
195LB X 6

PLATE LOADED SEATED ROWS
40KG X 10
60KG X 8
80KG X 8
115KG X 6

LOW PULLEY ROWS
104LB X 10
130LB X 6
156LB X 6

HYPER EXTENSIONS
15 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: M. Lipsky on June 03, 2013, 10:21:20 PM
Thanks very much Keith, Dave and BA I am 44 today so getting on abit now.
I trained Chest and Biceps today but I only went light for higher reps but to my surprise I got a great pump (http://www.robustbuy.com/sports-outdoor-fitness-equipments-c-533_739.html) in my chest probably because I did the reps quite slow as well.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
40KG X 20
30KG X 40

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 10
41LB DB,s X 20

ABS

CRUNCHS
40 X 3

STRETCHES


I am no expert on the topic but is not it much lighter? quite confuse for sure. and it may be my bad luck because i was not here to wish you on that day. and quite jealous as well because i have a fat belly.


Title: Re: Felix,s Journal
Post by: felix on June 05, 2013, 11:49:27 PM
Thanks M.Lipsky I used to bench press quite abit heavier and do more exercises for my chest but I hurt my shoulder in Feb and it has been giving me bother ever since and there is not much sign of it getting any better.


Title: Re: Felix,s Journal
Post by: felix on June 06, 2013, 12:28:46 AM
After having lost no weight the week before last I weighed myself last Fri and I was 12.10 lbs so I had lost 1/2lb from the week before and 6 1/2 lbs since the start of my diet 8 weeks ago so I decided to reduce my cals since Mon from 3109 per day down to 2883 cals per day.                 

Here is my diet since this Mon.

MEAL 1
75G OATS, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
41G PRO, 63G CARBS, 21.5G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 7G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
50G OATS, 30G WHEY, WATER
29G PRO, 35G CARBS, 5G FAT

MEAL 5
2 SLICES BURGEN SOYA & LINSEED BREAD 3 LARGE EGGS 1/2 PINT SS MILK
48.5G PRO, 39G CARBS, 35.5G FAT

MEAL 6
2 SLICES BURGEN SOYA & LINSEED BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL WATER
47G PRO, 24G CARBS, 19G FAT

40G OF SPREAD = 24G FAT

TOTAL
222.5G PRO, 244G CARBS, 113G FAT

TOTAL CALS
890 + 976 + 1017 = TOTAL 2883 CALS PER DAY



Title: Re: Felix,s Journal
Post by: felix on June 06, 2013, 12:36:06 AM
I trained Shoulders and Triceps on Tue and it did not go to well.

SHOULDERS

SIDE LATERALS
7KG DB,s X 20
7KG DB,s X 20
7KG DB,s X 20
7KG DB,s X 30

BARBELL FRONT RAISES
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
117LB X 3
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on June 06, 2013, 09:30:28 PM
I trained Legs yesterday it went ok.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 17

SEATED CALF RAISES
30KG X 10
40KG X 10
40KG X 10


Title: Re: Felix,s Journal
Post by: AKHT4R on June 07, 2013, 04:34:56 PM
Thanks Turpin and AKHT4R here is more recent video of me competing at the NPA South East 2010 I feel this is probably one of my best showing.

https://www.youtube.com/watch?v=n1oGBtKoPaU

great condition there felix how much did you end up weighing?

you look good very impressed!


Title: Re: Felix,s Journal
Post by: felix on June 07, 2013, 06:18:36 PM
Thanks AKHTAR I weighed in at 72.2kg at the show or around 11.5lbs alot of people told me I looked very well that day which was good to hear.


Title: Re: Felix,s Journal
Post by: felix on June 07, 2013, 06:26:01 PM
I trained Chest and Biceps today I just went light with more reps on chest but I ended up with a very good pump.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
40KG X 20
30KG X 46

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 12

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Paul on June 07, 2013, 09:32:20 PM
How`s the shoulder Felix, is it getting any better? Also, are you a vegetarian mate?


Title: Re: Felix,s Journal
Post by: felix on June 08, 2013, 12:53:37 AM
Thanks for asking Paul the shoulder is not really much better. I used to eat alot of red meat and chicken when I was younger but in more recent years I have followed a diet very similar to the one I am on now just more of the same foods off season and less of the same foods when I diet I do still very ocasionally eat red meat or chicken if I am out for a meal or something but not very often I have also considered cutting this out and cutting out the tuna I eat and becoming a vegetarian but not so sure about doing this allow I may do it at some stage in the future.


Title: Re: Felix,s Journal
Post by: Paul on June 08, 2013, 06:43:55 AM
Thanks for asking Paul the shoulder is not really much better. I used to eat alot of red meat and chicken when I was younger but in more recent years I have followed a diet very similar to the one I am on now just more of the same foods off season and less of the same foods when I diet I do still very ocasionally eat red meat or chicken if I am out for a meal or something but not very often I have also considered cutting this out and cutting out the tuna I eat and becoming a vegetarian but not so sure about doing this allow I may do it at some stage in the future.

Is there any reason for that, cost, or you don`t like the taste or you feel better without it? The reason i ask is because i think somebody with your bodytype would 100% see more benefit in your physique from including more animal protein mate. Your 1st four meals are protein powder/supplement based.

Shame about your Shoulder, although it`s not always what we want to here or do, maybe total rest of the upper body for 4 weeks and see how it is then. It`s the only way you`re going to stop inflaming the area even if you are trying to work around it,


Title: Re: Felix,s Journal
Post by: felix on June 08, 2013, 04:04:33 PM
Paul I really like the taste of red meat and chicken is ok but I got really sick of it eating it that often in the past I am sure you will probably laught at this but my main reason for not eating red meat or chicken is on animal welfare grounds. Also the funny thing is I noticed big improvements on stage when I switched from my high red meat, and even more so high chicken diet to a diet very simliar to the the one I am on now around 2005-2006 as in 2007 I then made both the BNBF and NPA Finals for the first time and my feeling about protein powders are that they are fine to take as a meal so long as you have them mixed with with some slow digesting carbs like oats which I do at times in for years in the past I used to just eat 6 meals a day with no protein supplements at all and I was no better then than I am now.
Thanks for the advice about my shoulder I may try that at some stage I have tried taking 2 weeks of a couple of times but when I start training again the pain comes back it is really annoying not been able to bench press much and not been able to shoulder press at all also been unable to do pull ups at all one of favorite exercises, I miss been able to squat as my shoulder is in severe pain when I put my arms back to go under the bar.


Title: Re: Felix,s Journal
Post by: felix on June 08, 2013, 04:11:20 PM
When I weighed myself this morning I was 12.8 1/4 lbs so I have lost 1 3/4 lbs since last week and 8 1/4 lbs since I started my diet 9 weeks ago so I am just going to keep my cals the same at 2883 cals per day again next week and see what happens.


Title: Re: Felix,s Journal
Post by: AKHT4R on June 08, 2013, 05:51:23 PM
I trained Shoulders and Triceps on Tue and it did not go to well.

SHOULDERS

SIDE LATERALS
7KG DB,s X 20
7KG DB,s X 20
7KG DB,s X 20
7KG DB,s X 30

BARBELL FRONT RAISES
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
117LB X 3
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 10

ABS

CRUNCHES
40 X 3

Hi Felix nice and tidy workout, i bet the side laterals burned your shoulders try side and front together as one rep that destroys me each time and get a good burn on the shoulders and face goes like a tomato!

good to see the diet, look really good and healthy! i need to work on the diet side as there is no diet for me at the moment but just watch what i eat :)

always look forward to reading your journal always see something new and learn from it too!


Title: Re: Felix,s Journal
Post by: felix on June 09, 2013, 02:38:48 PM
Thanks AKHTAR I will have to give the side laterals and the front raises ago together again I have done this at times in the past and you are right it gives a great pump. My diet is ok I think my macro,s and cals are about right for a pre- contest diet I am also a great believer in 5 or 6 meals evenly spread throughout day but when I write out a diet for a client I nearly always write out a diet with 5 or 6 solid meals with protein just after training or maybe also a scoop of protein along with oats in the morning I also advise people to eat quite abit of fruit and veg which is something I used to do myself but not so much these days.


Title: Re: Felix,s Journal
Post by: felix on June 09, 2013, 02:45:56 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
70KG X 8
80KG X 8
100KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 8
143LB X 6

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 8
120KG X 6

DUMBBELL ROWS
35LB DB X 10
52LB DB X 8
74LB DB X 6
101LB DB X 4

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: Paul on June 10, 2013, 12:39:18 PM
Paul I really like the taste of red meat and chicken is ok but I got really sick of it eating it that often in the past I am sure you will probably laught at this but my main reason for not eating red meat or chicken is on animal welfare grounds. Also the funny thing is I noticed big improvements on stage when I switched from my high red meat, and even more so high chicken diet to a diet very simliar to the the one I am on now around 2005-2006 as in 2007 I then made both the BNBF and NPA Finals for the first time and my feeling about protein powders are that they are fine to take as a meal so long as you have them mixed with with some slow digesting carbs like oats which I do at times in for years in the past I used to just eat 6 meals a day with no protein supplements at all and I was no better then than I am now.
Thanks for the advice about my shoulder I may try that at some stage I have tried taking 2 weeks of a couple of times but when I start training again the pain comes back it is really annoying not been able to bench press much and not been able to shoulder press at all also been unable to do pull ups at all one of favorite exercises, I miss been able to squat as my shoulder is in severe pain when I put my arms back to go under the bar.

Hi mate, no i wouldn`t laugh at that at all. How you feel about that is nobody else`s business but yours. Just thought more animal protein may help you attain a little extra fullness and perhaps retain a bit more muscle when dieting, but if you say that you`ve benefited since switching to a more whey based, rather than meat diet then thats all good.

Finally feel my Shoulder starting to get a little bit better, touch wood. I know how frustrating it can be and i`m the worlds worst for taking time off and having complete rest. Hope it starts getting better for you soon so you can get back to full tilt mate.


Title: Re: Felix,s Journal
Post by: felix on June 10, 2013, 09:45:25 PM
Thanks Paul glad to hear your shoulder is getting better I am reluctant to take time of the gym at the minute as I am aiming for a local show in 10 weeks and after not been that sharp last year when I competed I am determed to be sharp this year well thats the plan anyway. Here is a video of photos taken of me at the BNBF Finals 2007 were my condition was pretty sharp.

https://www.youtube.com/watch?v=ZPgYPM7jfOA


Title: Re: Felix,s Journal
Post by: felix on June 11, 2013, 05:26:13 PM
I trained Shoulders and Triceps today I did not do much for shoulders but triceps went ok.

SHOULDERS

SIDE LATERALS
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 18

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 12, 2013, 09:54:07 PM
I trained Legs today and it went very well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
250KG X 10

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 10
40KG X 12


Title: Re: Felix,s Journal
Post by: AKHT4R on June 13, 2013, 07:21:49 AM
Good volume on the leg workout! Good to see your pushing hard Felix :)


Title: Re: Felix,s Journal
Post by: felix on June 13, 2013, 06:02:29 PM
Thanks AKHT4R my legs are a strong bodypart for me in the gym but not a great bodypart to look at on stage.


Title: Re: Felix,s Journal
Post by: AKHT4R on June 13, 2013, 11:39:56 PM
Thanks AKHT4R my legs are a strong bodypart for me in the gym but not a great bodypart to look at on stage.

Aslong as your happy with them, stage or no stage it shouldn't make a difference how u feel and the stage will love you as your great on it!


Title: Re: Felix,s Journal
Post by: felix on June 14, 2013, 06:48:55 PM
Thanks AKHT4R. I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 20
40KG X 30
40KG X 30
30KG X 47

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 12

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 15, 2013, 04:00:43 PM
I weighed myself today I was 12.7 1/2 lb so I have lost 3/4 lb since last week and 9 lb since I started my diet 10 weeks ago I have decided to slightly reduce my cals from 2883 cals per day to 2785 cals per day from Mon I am hoping this will be my last drop in cals but only time will tell.

My diet from Mon will be.

MEAL 1
75G OATS, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
41G PRO, 63G CARBS, 21.5G FAT

MEAL 2
50G OATS, 30G WHEY, WATER
29G PRO, 33G CARBS, 5G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
50G OATS, 30G WHEY, WATER
29G PRO, 33G CARBS, 5G FAT

MEAL 5
2 SLICES BURGEN SOYA & LINSEED BREAD 3 LARGE EGGS 1/2 PINT SS MILK
48.5G PRO, 39G CARBS, 35.5G FAT

MEAL 6
2 SLICES BURGEN SOYA & LINSEED BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL WATER
47G PRO, 24G CARBS, 19G FAT

40G OF SPREAD = 24G FAT

TOTAL
219.5G PRO, 227G CARBS, 111G FAT

TOTAL CALS
878 + 908 + 999 = TOTAL 2785 CALS PER DAY



Title: Re: Felix,s Journal
Post by: Nagels on June 15, 2013, 04:06:24 PM
That's some nuclear metabolism you have there felix :o , good controlled weight loss as well. Nine weeks or so left? You seem to have things nailed down to a tee mate.


Title: Re: Felix,s Journal
Post by: felix on June 15, 2013, 04:27:21 PM
Thanks Nagels I know my cals may sound quite abit to some people but I am really hungry at the minute as in the off season I am on over 3900 cals or so a day and to tell the truth I could easily eat more than that now I am down at 2800 or so cals a day its a big differents but I generally know when ever I feel hungry the diet is working and I am getting that bit leaner every week allow still quite abit to go to be in shape the contest is in 9 weeks so not really that much time.


Title: Re: Felix,s Journal
Post by: felix on June 16, 2013, 02:19:51 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
110KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
156LB X 12

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 8
122.5KG X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: Nagels on June 16, 2013, 02:43:14 PM
Thanks Nagels I know my cals may sound quite abit to some people but I am really hungry at the minute as in the off season I am on over 3900 cals or so a day and to tell the truth I could easily eat more than that now I am down at 2800 or so cals a day its a big differents but I generally know when ever I feel hungry the diet is working and I am getting that bit leaner every week allow still quite abit to go to be in shape the contest is in 9 weeks so not really that much time.

Are you hitting a weight class felix or is it purely your specific goal to drop x number of pounds?


Title: Re: Felix,s Journal
Post by: felix on June 16, 2013, 02:59:34 PM
It is the UKBFF classic class I am doing Nagels it goes by weight and height at my height I could weigh up to 91kg so I have nothing to worry about weight wise as I am already well below this but last year I competed at this show in pretty poor condition for me and I do not want that to happen again and I know more or less what weight I need to be to be in condition so that is the weight I am aiming for I need to go down to at least 11.5 or 6 then I can either just compete at that weight or eat up for a few days and compete at 11.8 to 10 but I denfinitely need to get down to the lighter weight first.


Title: Re: Felix,s Journal
Post by: Nagels on June 16, 2013, 03:24:19 PM
Good call felix, should allow you to fill out with time to spare , I remember your previous pics where you looked far fuller and harder after the post contest feedup.


Title: Re: Felix,s Journal
Post by: felix on June 16, 2013, 03:57:40 PM
Yes Negels that what I am hoping but I need to get tight first for this work as if I am not tight already eating up will definitely not work. The photos you are talking about are from 2011 where I did not look that great on stage but the day after the show I looked very good for me in 2009 I got pretty lean and then I risked eating up the day before and morning of the show at the UKBFF NI Classic Class which I won and at the NPA South West where I looked very good for me as well I weighed in at 75kg at both shows. Here is a photo of me winning the NI Classic Class 2009 and one of me at the NPA South West 2009.

(http://i333.photobucket.com/albums/m389/felix196920008/DH27jun09042c285.jpg) (http://s333.photobucket.com/user/felix196920008/media/DH27jun09042c285.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/npasouthwest2009photo.jpg) (http://s333.photobucket.com/user/felix196920008/media/npasouthwest2009photo.jpg.html)


Title: Re: Felix,s Journal
Post by: AKHT4R on June 17, 2013, 10:40:01 AM
Felix looking great and the workouts are looking good along with the diet!!

How many weeks left till competition time? 10weeks?


Title: Re: Felix,s Journal
Post by: felix on June 18, 2013, 12:04:09 AM
Thanks AKHT4R it is 9 weeks to my comp.


Title: Re: Felix,s Journal
Post by: felix on June 19, 2013, 08:38:58 PM
I went to the chiropractor yesterday for my once every 5 weeks appointment and my back is pretty good but he did some deep tissue work on the back of my left shoulder where it is sore it was very painfull to say the least and is bruised today but hopefully it will do some good I did not bother atempting to train shoulders yesterday and when I trained legs today I decided to give lunges a miss so as not to use my upper body at all with the shoulder been so tender after yesterday.

LEGS

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 10

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

GLUTE HAM RAISES
10 X 4

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 10
40KG X 12

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 21, 2013, 06:13:44 PM
I trained Chest and Biceps today nothing special but at least I got a great pumb in my chest and my shoulder did not hurt to much.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
50KG X 20
30KG X 45

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
46LB DB,s X 6
52LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on June 22, 2013, 02:45:46 PM
I weighed myself today I was 12.6 1/4 lbs so I have lost 1 1/4 lbs since last week and 10 1/4 lbs since I started my diet 11 weeks ago I have still quite abit to lose to be in any sort of shape but at least I am going in the right direction I am just going to keep my diet the same next week at 2785 cals per day and see what happens.


Title: Re: Felix,s Journal
Post by: felix on June 23, 2013, 02:53:45 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
112.5KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
130LB X 10
169LB X 8

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 8
125KG X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on June 26, 2013, 04:17:21 PM
I trained Legs today

LEGS

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
280KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 20

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 17

SEATED CALF RAISES
30KG X 10
40KG X 10
40KG X 13


Title: Re: Felix,s Journal
Post by: felix on June 28, 2013, 05:50:14 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
50KG X 22
30KG X 45

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on June 29, 2013, 11:22:45 PM
I weighed myself this morning I was 12.4 1/2 lbs so I have lost 1 3/4 lbs since last week and 12 lbs since I started my diet 12 weeks ago so next week I am just going to keep my cals the same at 2785 cals per day and see what happens.


Title: Re: Felix,s Journal
Post by: Nagels on June 29, 2013, 11:39:23 PM
Great to see things are moving along for you felix , no stalling and a decent rate of loss. You're in that fortunate spot where you pretty much know how you'll respond to things. I guess that takes a while to zone in on and a few goes to get it dialed in.
Beginning to realise an awful lot of what I did know is no longer relevant at this age for me , but it's great to know some one of the same vintage has cracked it -kinda spurs me on to keep picking away at things ;)


Title: Re: Felix,s Journal
Post by: felix on June 30, 2013, 05:11:14 PM
Thanks Nagels I used to struggle with my condition on stage for a lot of years the problem was I used to go up too heavy in the off season which made it very hard to get lean enought to look good on stage it is only when I started keeping my weight lower in the off season that my condition started to improve on stage and it was really only in 2007 at the age of 38 that I hit top condition on stage. Now I pretty much know the process I must follow to get myself in shape it is just a matter of following it for a period of time sometimes I may miss time it and not be in top shape but I know if a follow the same process for a few extra weeks I will eventually get in condition. I am sure as time goes by you will continue to learn more about what works for you and your condition will continue to get even better.


Title: Re: Felix,s Journal
Post by: felix on June 30, 2013, 05:16:22 PM
I trained Back today.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
115KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
143LB X 12

PLATE LOADED SEATED ROWS
60KG X 15
70KG X 15
80KG X 12

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on July 02, 2013, 03:24:00 PM
This is a transformation video I made of photos of me in my mid 20s when I was 16 stone and then photos of me competing in my late 30s and early 40s.

http://www.youtube.com/watch?v=EU0KyBQCMkc


Title: Re: Felix,s Journal
Post by: Nagels on July 02, 2013, 04:31:14 PM
Big changes there felix from startup to powerful looking dude at 16 stone bulked Felix.......some serious mass there, and then onto the ultra conditioning phases. Admirable transformations , all the more so now knowing how tricky it can be as we get older.
Pretty inspiring stuff tbh.


Title: Re: Felix,s Journal
Post by: SuperSi on July 02, 2013, 04:42:54 PM
Wow, completely different physiques! You've clearly worked hard over the years and lost a lot of fat!


Title: Re: Felix,s Journal
Post by: felix on July 02, 2013, 08:01:04 PM
Thanks Nagels and Si the funny thing is I actually trained very hard when I was 16 stone and at the time I was eating over 5000 cals a day and I thought I looked good and I liked people saying to me you are some size now but looking back on it now I was soft and only fooling myself I would never want to be that much out of condition again and I now much prefere the leaner more conditioned look.


Title: Re: Felix,s Journal
Post by: felix on July 02, 2013, 08:07:51 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
6KG DB,s X 15
6KG DB,s X 15
6KG DB,s X 15
6KG DB,s X 15

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
91LB X 12

KICKBACKS
35LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Nagels on July 02, 2013, 08:41:20 PM
Thanks Nagels and Si the funny thing is I actually trained very hard when I was 16 stone and at the time I was eating over 5000 cals a day and I thought I looked good and I liked people saying to me you are some size now but looking back on it now I was soft and only fooling myself I would never want to be that much out of condition again and I now much prefere the leaner more conditioned look.

It was the way of it those times tho felix, if you lifted it was expected you'd look likea tank. Things have advanced to a different expectation nowadays which is healthier by far I think.


Title: Re: Felix,s Journal
Post by: SimonC on July 02, 2013, 10:10:02 PM
As I,m discovering, the fat is a bitch to get off when your well into your 40s. Moral is don't leave to late I guess.


Title: Re: Felix,s Journal
Post by: Nagels on July 02, 2013, 10:15:19 PM
As I,m discovering, the fat is a bitch to get off when your well into your 40s. Moral is don't leave to late I guess.

Tough club Simon, been a member for a while , takes an awful lot of grind as it's a lot more stubborn.....it is possible tho - you just need to be every bit as stubborn.


Title: Re: Felix,s Journal
Post by: felix on July 02, 2013, 10:47:34 PM
Yes Nagel whenever I was younger all I wanted to be was big and strong with plenty of muscle of coarse but it was only when I decided to enter my first natural bodybuilding show in 1995 that I decided I wanted to be lean as well. I do not really find it harder to get lean as I have got older in fact in ways I find it easier now as I now know the process I must follow to get in shape were as when I was younger it was more hit and miss and it took a long time for me to found what diet worked properly for me.


Title: Re: Felix,s Journal
Post by: felix on July 03, 2013, 07:34:22 PM
I trained Legs today.

LEGS

SQUATS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 14

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 17

SEATED CALF RAISES
30KG X 10
40KG X 6
50KG X 6
60KG X 6


Title: Re: Felix,s Journal
Post by: felix on July 05, 2013, 06:22:41 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
30KG X 10
40KG X 10
50KG X 10
60KG X 6
30KG X 50

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 10
41LB DB,s X 15


Title: Re: Felix,s Journal
Post by: felix on July 06, 2013, 12:50:15 PM
I weighed myself this morning I was 12.2 1/2 lbs so I have lost 2 lbs since last week and 14 lbs or 1 stone since I started my diet at 13.2 1/2 lbs 13 weeks ago it is always great to get the first stone off. So I am just going to keep my cals the same at 2785 per day next week again and see what happens.


Title: Re: Felix,s Journal
Post by: felix on July 07, 2013, 05:48:25 PM
I trained  Back today.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
117.5KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
143LB X 10

PLATE LOADED SEATED ROWS
45KG X 10
65KG X 10
95KG X 10

DUMBBELL ROWS
41LB DB X 10
63LB DB X 10
85LB DB X 6

HYPER EXTENSIONS
15 X 4


Title: Re: Felix,s Journal
Post by: felix on July 09, 2013, 06:23:42 PM
I trained Shoulders and Triceps it went ok I did a trial with the shoulder press going very light to see if it still hurt my shoulder I have not tried them in months it did not hurt to much a lot better than the last time I tried them but I think I will not do them for another few weeks and then give them a try again and see what happens.

Shoulders

SIDE LATERALS
6KG DB,s X 15
6KG DB,s X 15
7KG DB,s X 15
7KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10

DUMBBELL SHOULDER PRESS
6KG DB,s X 10
6KG DB,s X 10
6KG DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 10
52LB DB,s X 10


Title: Re: Felix,s Journal
Post by: felix on July 09, 2013, 09:31:55 PM
Here are a couple of photos I got taken training back on Sun.



[attachment deleted by admin]


Title: Re: Felix,s Journal
Post by: felix on July 10, 2013, 01:36:09 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
300KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
325LB X 20
325LB X 23

SEATED CALF RAISES
30KG X 10
40KG X 10
40KG X 14


Title: Re: Felix,s Journal
Post by: felix on July 11, 2013, 02:31:48 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 6
70KG X 6
30KG X 45

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
52LB DB,s X 6
30LB DB,s X 33

DUMBBELL CONCENTRATION CURLS
35LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 3


Title: Re: Felix,s Journal
Post by: Big_Vess2 on July 12, 2013, 09:30:35 PM
Always so much volume with your training, when are you next on the stage?


Title: Re: Felix,s Journal
Post by: felix on July 12, 2013, 10:48:21 PM
Thanks Vess I am competing in just over 5 weeks time at the UKBFF NI I am going to compete in the Classic Class.


Title: Re: Felix,s Journal
Post by: felix on July 13, 2013, 03:32:41 PM
I weighed myself today I was 12.1 1/2 lbs so I have lost 1 lb since last week and 15 lbs since I started my diet 14 weeks ago not too bad but still a good bit to lose yet to be in condition.

I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
120KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
156LB X 8

PLATE LOADED SEATED ROWS
40KG X 12
60KG X 12
100KG X 12

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on July 14, 2013, 01:37:21 PM
I have decided to drop my cals a little from tomorrow down to 2695 cals per day from the 2785 cals per day I was on and see what happens.

My diet from Mon will be.

MEAL 1
50G OATS, 30G WHEY, 1/2 PINT SS MILK, 10ML UDO,S OIL
38G PRO, 48G CARBS, 19.5G FAT

MEAL 2
50G OATS, 30G WHEY, WATER
29G PRO, 33G CARBS, 5G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
50G OATS, 30G WHEY, WATER
29G PRO, 33G CARBS, 5G FAT

MEAL 5
2 SLICES BURGEN SOYA & LINSEED BREAD 3 LARGE EGGS 1/2 PINT SS MILK
48.5G PRO, 39G CARBS, 35.5G FAT

MEAL 6
2 SLICES BURGEN SOYA & LINSEED BREAD, 1 TIN OF TUNA, 10ML UDO,S OIL WATER
47G PRO, 24G CARBS, 19G FAT

40G OF SPREAD = 24G FAT

TOTAL
216.5G PRO, 212G CARBS, 109G FAT

TOTAL CALS
866 + 848 + 981 = TOTAL 2695 CALS PER DAY



Title: Re: Felix,s Journal
Post by: felix on July 16, 2013, 01:53:18 PM
I trained Shoulders and Triceps today I did some light dumbbell shoulder press but these were pretty sore on my sore shoulder which is disappointing as at this this stage of my preps last year I was throwing up the 32kg dumbbell,s and getting 6 reps with niether ach nor pain but on a more positive note my triceps were pretty much as strong as ever.

SHOULDERS

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10

DUMBBELL SHOULDER PRESS
7KG DB,s X 10
7KG DB,s X 10
7KG DB,s X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 17

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Nagels on July 16, 2013, 02:41:38 PM
Felix - what type of shoulder issue do you have mate? if it's RC related there are one or two ways around it I've found.


Title: Re: Felix,s Journal
Post by: felix on July 16, 2013, 03:37:37 PM
Nagels I originally hurt my shoulder doing pull ups back in Feb and it got worse from there and has affected my pressing and pulling since particularly from over head allow this last few weeks it has eased of alot that is why I tried to reinterduce shoulder press as I thought it may not hurt me anymore but it was still sore allow not the agony it was a few months ago when I had last tried shoulder press it will be a long time before I am able to attempt pull ups again but I am sure hopefully the day will come when I am able to do them again as they had become one of my favorite exercises. The pain was mostly in the back of my rotator cuff with pain running from the shoulder blade to the shoulder the front of the rotatar cuff was also a bit sore at times but nothing like the back but as I have says thankfully it has eased quite a lot in recent weeks so it seems to be going in the right direction I probably just need to avoid anything that hurts it to much for a while longer and hope for the best.


Title: Re: Felix,s Journal
Post by: Nagels on July 16, 2013, 03:48:42 PM
Scapular rotation can be a bugger felix , face pulls and oh shrugs on a smith machine are a great workaround with some lateral raises to finish off.It just hits the areas without aggravating the joint I've found.


Title: Re: Felix,s Journal
Post by: felix on July 17, 2013, 05:33:18 PM
Thanks for the advise Nagels.
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 10


Title: Re: Felix,s Journal
Post by: felix on July 19, 2013, 03:20:01 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 6
30KG X 45

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 4
35LB DB,s X 20

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 20, 2013, 12:54:27 PM
I weighed myself this morning I was 12.0 1/4 lbs so I have lost 1 1/4 lbs since last week and 16 1/4 lbs since I started my diet 15 weeks ago but my condition is still not great.


Title: Re: Felix,s Journal
Post by: felix on July 21, 2013, 03:11:42 PM
I trained Back today I had a pretty good look at myself in the gym today and my condition was looking quite good with my abs even coming throught quite clearly but I know from past experience that their is a big difference looking good in the gym under good lighting well pumped up after training than looking good on stage but an other few lbs off will make a big difference now.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
122.5KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
130LB X 10
169LB X 10

SEATED ROWS
60KG X 10
80KG X 10
110KG X 8

LOW PULLEY ROWS
104LB X 10
143LB X 10

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on July 23, 2013, 01:07:50 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 18

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 24, 2013, 05:31:57 PM
I trained Legs today and it went pretty good for a 44 years old life time natural on a diet.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 16

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 6


Title: Re: Felix,s Journal
Post by: felix on July 26, 2013, 01:43:09 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 20
40KG X 20
50KG X 20
30KG X 45

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 5
35LB DB,s X 20

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 5

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 27, 2013, 12:27:28 AM
Here is a photo montage of me competing at the NPA Finals 2008 a very proud day for me great memories.
https://www.youtube.com/watch?v=FeERD64P4Tk


Title: Re: Felix,s Journal
Post by: Greg on July 27, 2013, 01:32:10 AM
That's some great stuff...
Thanks for sharing!

Greg


Sent from my iPhone using Tapatalk 2


Title: Re: Felix,s Journal
Post by: felix on July 27, 2013, 01:34:16 PM
Thanks Greg. I weighed myself today I was 11.12 1/4 lbs so I have lost 2 lbs since last week and 18 1/4 lbs since I started my diet at 13.2 1/2 lbs 16 weeks ago with 3 weeks to my show I am starting to look not to bad and I feel I may look pretty good on the day but I have abit more to lose yet I am just going to keep my cals the same at 2695 per day next week again as this is working well and see what happens.


Title: Re: Felix,s Journal
Post by: Nagels on July 27, 2013, 03:32:33 PM
Last few weeks will dial you in felix, far better to be ready nearer the day than far out from the date.


Title: Re: Felix,s Journal
Post by: felix on July 27, 2013, 05:30:28 PM
Thanks Nagels hopefully this next 3 weeks will dial me in but personally if I had the chioce I like been ready early because if I was ready now I know I would be ready at the show in 3 weeks time as when I get in condition I find it pretty easy to hold it I can remember in 2007 I was in very good condition for my first in May and I just kept myself in condition for months I competed right up to the NPA Finals in Oct and my condition was very good at every show I did that year. But at the minute with just been probably about 90% ready I am just hoping this next 3 weeks will bring me in as nothing is ever certained if I am not 100% ready I will do the show and I will probably just diet on for a number of weeks after the show just to prove to myself that I can still get in condition as I am confident the the process I am involved in will get me back in very condition again given time.


Title: Re: Felix,s Journal
Post by: Nagels on July 27, 2013, 05:55:50 PM
I hear you felix, the only true competition is with ourselves when all is said and done.
Any other comps lined up for the rest of the year seeing as you're going to stay in condition?


Title: Re: Felix,s Journal
Post by: felix on July 27, 2013, 08:14:46 PM
I will probably not do anymore shows this year Nagels due to finances as allow dieting for a shows saves me money as I eat less than normal but competing in shows can be quite expensive with entry fees, tan and considering all the Natural shows I normally compete in are in England and Scotland this also involves flights and hotel fees and food on my travels which can workout quite costly all in.


Title: Re: Felix,s Journal
Post by: Nagels on July 27, 2013, 10:55:22 PM
Fair point felix, the competitive end of things can be pricey right enough.
Hope the rest of your prep for this one goes well so mate :)


Title: Re: Felix,s Journal
Post by: felix on July 28, 2013, 02:19:00 PM
Thanks Nagels. I trained Back today and it went not too bad.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
122.5KG X 6

CLOSE GRIP PULLDOWNS
91LB X 10
130LB X 10
182LB X 8

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 10
120KG X 6

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
68LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: TimD on July 28, 2013, 05:23:54 PM
Felix, are you not doing the show in Cork in October. If not i hope to see you there supporting Nagels.


Title: Re: Felix,s Journal
Post by: felix on July 28, 2013, 07:05:37 PM
Tim I would have liked to do the show in Cork but I can not see me been able to make it at the minute it would have been great to meet you and Nagels if things change and I am able to make it I will let you know.


Title: Re: Felix,s Journal
Post by: felix on July 30, 2013, 04:50:17 PM
I trained Shoulders and Triceps today shoulders went not to good but triceps were as strong as ever.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 17

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on July 30, 2013, 05:42:13 PM
Here are a few photos of one of my call outs at the BNBF Finals 2007 I would like to get back in this condition again.

[attachment deleted by admin]


Title: Re: Felix,s Journal
Post by: felix on July 31, 2013, 05:05:14 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 14

STANDING CALF RAISES
260LB X 20
260LB X 20
260LB X 25

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Re: Felix,s Journal
Post by: Dash on July 31, 2013, 10:11:27 PM
Hi Felix,

Really impressed with your show pics. Can i ask what sort of body fat u diet down to for a show and how heavy how r u?

Sent from my GT-I9505 using Tapatalk 2


Title: Re: Felix,s Journal
Post by: felix on July 31, 2013, 11:47:50 PM
Thanks Dash welcome to the forum I am not really sure what my bodyfat is allow back in 2007 I got it taken with calipers before a show and it came out at 4.3 percent but I am not sure how accurate this was I have never had it taken since. When I compete my bodyweight is generally between 71 and 75kg at the BNBF Finals 2007 which are the photos above I weighed in at 71.2kg the day before the show I was probably a bit heavier than that by the time I got on stage the next day. I was 11.11 1/4 lbs this morning and I am competing again in 2 weeks and 3 days these days in the off sesson I let my weight go up to 13.2 - 13.4 lbs in the past I used to let my weight go up to 16 stone but looking back on it now I feel this was to heavy for me.


Title: Re: Felix,s Journal
Post by: felix on August 02, 2013, 05:28:47 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 6
72.5KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 6
41LB DB,s X 15

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 6 L X 4

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 03, 2013, 01:13:18 PM
I weighed myself today I was 11.10 3/4 lbs so I have lost 1 1/2 lbs since last week and 19 3/4 lbs since I started my diet 17 weeks ago I am just going to keep my cals at 2695 next week again it is only 2 weeks to my show now I will probably lose another 3 or 4 lbs in this next 2 weeks but I am not sure if this will be enought to get in top condition an extra 2 or 3 weeks would be nice and would probably see me right but I will just have to see what I look like on stage in 2 weeks time.


Title: Re: Felix,s Journal
Post by: Nagels on August 03, 2013, 02:21:56 PM
Sounds like you'll get to where you want to felix, that's a good loss this week mate, keep her goin you're getting a decent run at it from the sound of things.


Title: Re: Felix,s Journal
Post by: felix on August 03, 2013, 03:09:40 PM
Thanks Nagels the only thing I am worried about is since my shoulder injury in Feb I have been lifting lighter for more reps with my upper body particulary in pressing movements this is a type of training I do not really like and does not suit me I much prefere going heavier for lower reps generally going for 6 reps in my heaviest set my body responds to this much better and looks more muscular training this way but at least my leg training has been going well all along and I have pretty deep cuts in my quads.


Title: Re: Felix,s Journal
Post by: felix on August 04, 2013, 03:34:02 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 10
80KG X 8
100KG X 6
122.5KG X 6

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 10
195LB X 6

PLATE LOADED SEATED ROWS
60KG X 10
80KG X 8
125KG X 7

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
96LB DB X 4

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 06, 2013, 05:18:20 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 18

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 07, 2013, 05:24:17 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 9

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 16

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 09, 2013, 01:25:01 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 6
72.5KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 5 L X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 10, 2013, 02:16:54 PM
I weighed myself today I was 11.9 lbs so I have lost 1 3/4 lb since last week and 21 1/2 lb since I started my diet at 13.2 1/2 lbs 18 weeks ago my show in next Sat I will probably loss another 1 or 2 lbs next week I am starting to look not to bad now so hopefully I will look ok on stage next week. I took most of my body hair of today with clipers I will shave it right down next thurs or fri. I am just going to train the same and keep my cals the same at 2695 per day next week again allow I may eat abit more on Fri I will wait and see what I look like then.


Title: Re: Felix,s Journal
Post by: Nagels on August 10, 2013, 02:32:04 PM
Dialled in felix by the sound of things , well done on that weight loss in the amount of time - good slow and steady.
Do you find things went the same as your last prep or was it slower to nail things down this time?
Purely curious as to what difference a couple of years might make in your opinion.


Title: Re: Felix,s Journal
Post by: felix on August 10, 2013, 05:21:30 PM
Thanks Nagel my weight seems to have come of pretty much the same as it used probably because I have dieted so many times I pretty much know what works for me the only thing is last year and this year I let my weight go up to 13.2 or 3 in the off season which meant I had a few more lbs to lose as in the 4 or 5 years before that I only went up to bewteen 12.7 - 10 in the off season which meant I got in shape quicker and I ended up in very hard condition something I am probably still 2 or 3 weeks away from now.


Title: Re: Felix,s Journal
Post by: felix on August 11, 2013, 02:36:08 PM
I trained Back today and it went pretty well I seemed to be looking in pretty sharpe condition too.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
122.5KG X 6

CLOSE GRIP PULLDOWNS
104LB X 10
130LB X 10
182LB X 8

PLATE LOADED SEATED ROWS
60KG X 10
90KG X 8
130KG X 6

DUMBBELL ROWS
41LB DB X 10
52LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 13, 2013, 01:41:48 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 16

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 14, 2013, 05:44:08 PM
I trained Legs today just 3 days to my comp now condition is not as good as it could be but I do not look that bad either.

LEGS

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
260LB X 20
260LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 15, 2013, 08:41:14 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 4
35LB DB,s X 20

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 5 L X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 16, 2013, 01:55:49 PM
I weighed myself today I was 11.7 1/4 lbs so I have lost 1 3/4 lbs since last week and 23 1/4 lbs since I started my diet at 13.2 1/2 lbs 19 weeks ago I am competing tomorrow at the UKBFF NI tomorrow in Belfast my condition is not to bad I am 1 lb lighter than I was at the NPA Midlands last year which was the best condition I was in last year but I have been tighter in the past and will be tighter again as I going to diet on for a few weeks to get my condition right down in.


Title: Re: Felix,s Journal
Post by: Nagels on August 16, 2013, 02:01:27 PM
Well there felix and the very best of luck for the comp. You seem to have timed things well despite thinking you were behind a few weeks ago.


Title: Re: Felix,s Journal
Post by: felix on August 16, 2013, 03:38:38 PM
Thanks very much Nagels.


Title: Re: Felix,s Journal
Post by: felix on August 16, 2013, 06:47:45 PM
Here is a back photo I took today.



[attachment deleted by admin]


Title: Re: Felix,s Journal
Post by: felix on August 18, 2013, 10:03:53 PM
I competed in the Classic Class at the UKBFF NI yesterday in Belfast there were 8 in the class I did not place in the top 3 I weighed in at 73.6kg but my condition was not fantastic and I was very flat as well. I have decided to keep on dieting for a few weeks to get myself back in my top condition.
I trained Back today and it went pretty well.

BACK

PLATE LOADED SEATED ROWS
60KG X 10
90KG X 8
130KG X 6

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 10
182LB X 8

DUMBBELL ROWS
46LB DB X 10
63LB DB X 8
74LB DB X 6
90LB DB X 6

PLATE LOADED PULLDOWN MACHINE
60KG X 10
80KG X 8
100KG X 6

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 19, 2013, 02:31:13 PM
Here is a back photo I got taken today.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken19thAug20132daysafterUKBFFShow017234_zps37e007b4.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken19thAug20132daysafterUKBFFShow017234_zps37e007b4.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on August 19, 2013, 02:49:52 PM
Not much missing condition wise felix imo - I do think you look a wee bit depleted tho and not as full as previous pics, possibly from overdieting to chase condition?


Title: Re: Felix,s Journal
Post by: felix on August 19, 2013, 03:24:29 PM
Thanks Nagels  my condition is not to bad but I am still maybe 3 or 4 lbs heavier than my best condition I am going to keep it going untill I get there I am still on 2700 cals a day I know this is quite low for me but others would think this is a high amount of cals to diet on in the other photos in the past were I have looked fuller looking I was very lean and then ate generally junk food for a day or 2 which left me fuller looking as well as still lean but now I am still dieting so I will look that bit flatter looking as well. Thanks for all your support in the run up to my show Nagels.


Title: Re: Felix,s Journal
Post by: Nic on August 19, 2013, 05:52:51 PM
Well done Felix, have you another comp in mind?


Title: Re: Felix,s Journal
Post by: felix on August 19, 2013, 11:06:04 PM
Thanks Nic no more comps planned.


Title: Re: Felix,s Journal
Post by: tony_b on August 20, 2013, 09:30:28 AM
Congrats Felix - looks to be a fair difference in condition between those shots considering time difference


Title: Re: Felix,s Journal
Post by: felix on August 20, 2013, 05:51:49 PM
Thanks Tony I am around the same weight in both photos I would say the apparent difference in condition is probably due more to lighting and the fact some of the fake tan is still on me in the second photo that makes me look that bit better.


Title: Re: Felix,s Journal
Post by: felix on August 20, 2013, 06:03:47 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
9KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
17.5KG X 10
17.5KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on August 21, 2013, 10:12:27 PM
I trained Legs today and it went pretty well.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
260LB X 20
260LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 22, 2013, 12:36:43 AM
Here are a few photos of my class doing the quatar turns at the UKBFF NI last Sat the photos could be abit clearer I will post some of the compulsaries up later.

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1542_zps46f5af90.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1542_zps46f5af90.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1552_zps5ba0b6ff.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1552_zps5ba0b6ff.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1562_zps541d4418.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1562_zps541d4418.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1572_zps06546999.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1572_zps06546999.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on August 22, 2013, 09:13:41 AM
Wd felix - you look really well amongst the lineup. The lads to your immediate left and right look like tough opposition.


Title: Re: Felix,s Journal
Post by: felix on August 22, 2013, 02:27:43 PM
Thanks Nagels there were 4 guys in the line up who were big and in very good condition the photos do not do their condition justice I would guess I probably would have came 6th or maybe even 5th out of the 8 but I will never know as they only placed the top 3.
Here are some photos of the compulsaries.

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1792_zps0a6fe474.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1792_zps0a6fe474.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1802_zps0c145233.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1802_zps0c145233.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1812_zps9f0af6b6.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1812_zps9f0af6b6.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1822_zps8091c981.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1822_zps8091c981.jpg.html)


(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1832_zps2e2eaa8e.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1832_zps2e2eaa8e.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1842_zps2f64f624.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1842_zps2f64f624.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1852_zps0a11bbc5.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1852_zps0a11bbc5.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on August 22, 2013, 02:36:46 PM
Here some more compulsories with the top guys in the class.

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1672_zps164d832f.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1672_zps164d832f.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1682_zps1ded5571.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1682_zps1ded5571.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1692_zps66dfcbe0.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1692_zps66dfcbe0.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1702_zpsfc3d3bf4.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1702_zpsfc3d3bf4.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1712_zps7e0d465a.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1712_zps7e0d465a.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1722_zps35a6ae82.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1722_zps35a6ae82.jpg.html)


(http://i333.photobucket.com/albums/m389/felix196920008/UKBFFNI2013Photos1732_zps2b770df6.jpg) (http://s333.photobucket.com/user/felix196920008/media/UKBFFNI2013Photos1732_zps2b770df6.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on August 23, 2013, 06:22:25 PM
I trained Chest and Biceps today

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 5
35LB DB,s X 26

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB R X 4 L X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Big_Vess2 on August 24, 2013, 10:44:22 AM
Well done in the comp Felix.


Title: Re: Felix,s Journal
Post by: felix on August 24, 2013, 02:11:10 PM
Thanks Vess. I weighed myself today I was 11.6 3/4 lbs so I have lost 1/2 lb since last week and and 23 3/4 lbs since I started my diet 20 weeks ago I am just going to keep dieting on 2695 cals per day for a few weeks yet untill I get back in to my top condition.


Title: Re: Felix,s Journal
Post by: Big_Vess2 on August 24, 2013, 06:16:09 PM
Hats off to you cutting weight isn't fun


Title: Re: Felix,s Journal
Post by: felix on August 25, 2013, 03:16:15 PM
Thanks Vess it is hard sometimes but I enjoy seeing my body changing shape as well. I trained Back today and it went pretty well.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
122.5KG X 6

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 10
195LB X 6

PLATE LOADED SEATED ROWS
60KG X 10
90KG X 8
132.5KG X 6

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Damon Eaton on August 26, 2013, 05:54:23 PM
Well done with the comp Felix. Where was it and what fed/class?


Title: Re: Felix,s Journal
Post by: felix on August 26, 2013, 10:24:15 PM
Thanks Damon I competed in the Classic Class at the UKBFF NI in Belfast.


Title: Re: Felix,s Journal
Post by: felix on August 26, 2013, 11:21:00 PM
Here is a video of me competing at the NPA South East 2009.

https://www.youtube.com/watch?v=VCE5tJfGYhQ


Title: Re: Felix,s Journal
Post by: felix on August 27, 2013, 01:22:41 PM
I trained Shoulders and Triceps today

SHOULDERS

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
10KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
17.5KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 16

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: daddy1 on August 27, 2013, 06:50:29 PM
Congrats on the comp mate  :)


Title: Re: Felix,s Journal
Post by: felix on August 27, 2013, 09:37:02 PM
Thanks Daddy1.


Title: Re: Felix,s Journal
Post by: felix on August 28, 2013, 07:40:42 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 16

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 16

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SuperSi on August 29, 2013, 12:54:53 PM
Well done at the comp, Felix. What comps do you have planned next?


Title: Re: Felix,s Journal
Post by: felix on August 29, 2013, 01:38:48 PM
Thanks Si I have no plans to compete at the minute allow I have kept on my diet since the comp and have lost another 2 lb since my comp my condition is really coming in now interestingly a competitive bodybuilder in the gym who used to take a look at my condition back in 2007 told me the week before my comp this year I was no where near my 2007 condition he had another look at me today he said he could hardly believe the differents losing 2lbs had made to my condition which he now says is very good and I was now back just around another 2lbs of my best condition I was thinking the same myself just a pity its a couple of weeks to late but I am still going to lose another couple of lbs just to prove to myself at 44 I can still get in my top condition.


Title: Re: Felix,s Journal
Post by: felix on August 30, 2013, 03:54:03 PM
Here are a few back photos I got taken last night.

(http://i333.photobucket.com/albums/m389/felix196920008/photo122_zps508958e2.jpg) (http://s333.photobucket.com/user/felix196920008/media/photo122_zps508958e2.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/photo142_zpsb7e92b67.jpg) (http://s333.photobucket.com/user/felix196920008/media/photo142_zpsb7e92b67.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/photo232_zps497b248f.jpg) (http://s333.photobucket.com/user/felix196920008/media/photo232_zps497b248f.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on August 30, 2013, 04:02:30 PM
I trained Chest and Biceps today.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10
70KG X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 4
35LB DB,s X 30

SEATED INCLINE DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
41LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on August 31, 2013, 01:48:28 PM
I weighed myself today I was 11.4 3/4 lbs so I have lost 2 lbs since last week and 25 3/4 lbs since I started my diet at 13.2 1/2 lb 21 weeks ago I am getting pretty tight now I am just going keep my cals at 2695 per day again next week again another 2 lb of now will probably see me in really tight condition.


Title: Re: Felix,s Journal
Post by: felix on September 01, 2013, 02:33:52 PM
I trained Back today and it went well I was able to go very heavy for me I think I am abit inspired with now been in my best condition for a couple of years.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
122.5KG X 8

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 10
208LB X 6

PLATE LOADED SEATED ROWS
60KG X 10
90KG X 8
137.5KG X 4

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: vodkafan on September 01, 2013, 09:55:02 PM
Hi Felix looks like its going well mate


Title: Re: Felix,s Journal
Post by: felix on September 01, 2013, 10:11:32 PM
Thanks Vodka.


Title: Re: Felix,s Journal
Post by: felix on September 03, 2013, 04:36:08 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
24LB DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 16

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 04, 2013, 02:39:48 PM
Here are a couple of photos I took today.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken4thSept20130272_zps64ca4813.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken4thSept20130272_zps64ca4813.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken4thSept20130042_zpsfde4cc38.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken4thSept20130042_zpsfde4cc38.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on September 04, 2013, 02:52:15 PM
Some condition there felix - midsection's got it all going on. If you lean out any more you'll fall over man ;)


Title: Re: Felix,s Journal
Post by: Badger on September 04, 2013, 03:00:48 PM
Sharp Felix, very sharp indeed!


Title: Re: Felix,s Journal
Post by: felix on September 04, 2013, 08:46:36 PM
Thanks Nagels and Dave I was pretty disappointed with my condition at the comp I did 2 and half weeks ago I am alot happier with my condition now I think I am back near my best I always knew the process I was following would get me back in shape and that it was just a matter of timing rather than anything to do with the age I am as was suggested to me by a couple of people I know.
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
240KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 18

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8


Title: Re: Felix,s Journal
Post by: felix on September 06, 2013, 06:14:46 PM
I trained Chest and Biceps today and I was not very strong I am getting very lean now but very hungry as well it simes to be the leaner I am getting the hungrier I am getting without any further calorie reduction.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10
70KG X 5

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 3
35LB DB,s X 25

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 07, 2013, 01:30:30 PM
I weighed myself today I was 11.3 1/4 lbs so I have lost 1 1/2 lbs since last week and 27 1/4 lbs since I started my diet at 13.2 1/2 lbs 22 weeks ago I do not really want to lose much more weight now as I am probably near as tight as I have ever been but I want to stay in this shape for at least a couple of months now I have reached it but on my current cals I am still loseing weight so I may have to up my cals by about 300 per day to maintain were I am now time will tell.


Title: Re: Felix,s Journal
Post by: felix on September 08, 2013, 02:39:43 PM
I trained Back today and it went very well I bumped up my weights abit including lifting 140kg for 5 reps on the seated rows a PB for me on this particular machine.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
125KG X 6

CLOSE GRIP PULLDOWNS
117LB X 10
156LB X 10
221LB X 6

PLATE LOADED SEATED ROW
60KG X 10
90KG X 8
140KG X 5 PB

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on September 13, 2013, 03:28:24 PM
I have had a chest cold it started on Sun night so I missed training on Tue and Wed but I felt a good bit better today so I trained Chest and Biceps.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 10

SEATED MACHINE FLYS
21KG X 10
28KG X 10
35KG X 10
42KG X 10
49KG X 10
49KG X 10
49KG X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 3
35LB DB,s X 33

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 14, 2013, 03:31:14 PM
I weighed myself today I was 11.0 1/2 lb so I have lost 2 3/4 lbs since last week and 30 lbs since I started my diet at 13.2 1/2 lbs 23 weeks ago this is the lightest I can remember being on these scales I would descripe myself as very lean but very flat and very depleted looking as well and this is despite having upped my cals abit this week I guess having been sick with a chest cold this week did not help matters either.


Title: Re: Felix,s Journal
Post by: felix on September 16, 2013, 11:03:39 PM
I trained Back on Sun.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
125KG X 6

CLOSE GRIP PULLDOWNS
117LB X 10
156LB X 10
221LB X 5

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
140KG X 4

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on September 17, 2013, 05:32:46 PM
I trained Shoulders and Triceps today I gave dumbbell shoulder press a go for the first time in a long time I may try and gradually add them in to my training again I just have to be carefull with them.

SHOULDERS
 
SIDE LATERALS
8KG DB,s X 15
9KG DB,s X 15
24LB DB,s X 15
24LB DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
91LB X 10
104LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 16

DUMBBELL SHOULDER PRESS
6KG DB,s X 10
8KG DB,s X 10
24LB DB,s X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Nagels on September 17, 2013, 06:40:01 PM
I trained Shoulders and Triceps today I gave dumbbell shoulder press a go for the first time in a long time I may try and gradually add them in to my training again I just have to be carefull with them.


Easy light and slow movements felix- back using really light dbs as well, you can isolate the shoulders really without aggro with concentrated light movements I'm finding.
Will you continue much longer with your diet?


Title: Re: Felix,s Journal
Post by: felix on September 17, 2013, 09:56:46 PM
Thanks for the advice Nagels I will go back at the shoulder press nice and easy my strength on quite a few other exercises has came back up quite abit lately as my injury is affecting me a good bit less on some exercises. I am going to keep on dieting for a while yet I am going to maybe raise my cals to around 3000 which will see me staying around the contest ready weight I am in now I am hoping the 300 extra cals will make me a bit fuller looking as well I have also decided to give creatine a go again as well I have not taken it since my off season at the beginning of 2007 when I took it for a couple of months and I never noticed any improvement in any way whilst on it but I have never taken it whilst in contest ready shape so it will be interesting to see if it has any affect what so ever allow personally I think it will make no differents at all as it has never worked for me in the past on the few occasions I have given it a go. I am thinking of giving a local show in November a go and compete in my top shape as I do not feel I did myself justice at the show I did in Aug.


Title: Re: Felix,s Journal
Post by: felix on September 18, 2013, 05:12:59 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 9

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

STATIC HOLD SQUAT
TIME 1 MIN 52 SEC OF PURE TORTURE


Title: Re: Felix,s Journal
Post by: felix on September 20, 2013, 10:07:28 PM
I trained Chest and Biceps today and it went ok but nothing special my shoulder was pretty sore. I finished loading up on creatine today I will stay on it for a few weeks but I am not really expecting it to help my training much in any way as it has never done anything for me in the past.

CHEST

DECLINE BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 12

SEATED MACHINE FLYS
35KG X 10
42KG X 10
49KG X 10
56KG X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 4
35LB DB,s X 30

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 21, 2013, 01:54:06 PM
I weighed myself today I was 11.2 1/2 lb so I am up 2 lbs from last week but I have lost 28 lbs since I started my diet 24 weeks ago I will probably not go any lighter than I am now but I will try and stay in and around my current weight for a while as I am thinking of doing another local show in 8 weeks time. Here are a few photos I got taken in the gym yesterday.

(http://i333.photobucket.com/albums/m389/felix196920008/GymPhotosTaken20thSept20130772_zpsa7d39b93.jpg) (http://s333.photobucket.com/user/felix196920008/media/GymPhotosTaken20thSept20130772_zpsa7d39b93.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/GymPhotosTaken20thSept20130832_zps760f29e9.jpg) (http://s333.photobucket.com/user/felix196920008/media/GymPhotosTaken20thSept20130832_zps760f29e9.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/GymPhotosTaken20thSept20130712_zps1286d2fc.jpg) (http://s333.photobucket.com/user/felix196920008/media/GymPhotosTaken20thSept20130712_zps1286d2fc.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on September 21, 2013, 02:22:47 PM
Looking good and full felix, looks like you've found that shrinkwrap effect from those couple of pounds.Skin looks a lot tighter around the TVA area


Title: Re: Felix,s Journal
Post by: felix on September 21, 2013, 09:11:29 PM
Thanks Nagels I have found when I get very lean I can look abit flat and depleated I can then sometimes look better with an extra 2 or 3 lbs on it is just trying to get it right.


Title: Re: Felix,s Journal
Post by: felix on September 22, 2013, 02:36:42 PM
I trained Back today and it went pretty well allow I had to go lighter on the pulldowns today as these were hurting my shoulder.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
127.5KG X 5

CLOSE GRIP PULLDOWNS
104LB X 10
130LB X 10
169LB X 12

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 4

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on September 24, 2013, 11:22:01 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
8KG DB,s X 10
10KG DB,s X 10
30LB DB,s X 10

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
9KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
20KG X 10
20KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
78LB X 10
78LB X 12

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
52LB DB,s X 17

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on September 25, 2013, 06:07:42 PM
I trained Legs today.

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 10

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

GLUTE HAM RAISES
10 X 4

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8


Title: Re: Felix,s Journal
Post by: Big_Vess2 on September 25, 2013, 08:52:34 PM
Looking good in the pictures mate. What would be your current body fat in them?


Title: Re: Felix,s Journal
Post by: felix on September 25, 2013, 09:11:13 PM
Thanks Vess I am not really sure what my body fat is I have not had it taken since 2007 and I am not even sure if that was 100% accurate or not allow I am now very lean for me probably abit leaner than these photos suggest lighting and so on can make a big differents in photos.


Title: Re: Felix,s Journal
Post by: felix on September 27, 2013, 12:17:36 AM
Here is a photo of me competing for Ireland at the World Championships in Amterdam in 2000 I competed in the u80kg class I weighed in at 79.5kg so not in great condition but I really enjoyed the the show.


(http://i333.photobucket.com/albums/m389/felix196920008/worldchampionshipsAmsterdam2000_zpscad14dc3.jpg) (http://s333.photobucket.com/user/felix196920008/media/worldchampionshipsAmsterdam2000_zpscad14dc3.jpg.html)


Title: Re: Felix,s Journal
Post by: Nagels on September 27, 2013, 09:43:13 AM
That's a solid looking shot felix - personally I prefer that look as you know,current times have dictated a different look is expected (unfortunately so imo).


Title: Re: Felix,s Journal
Post by: felix on September 27, 2013, 05:15:50 PM
Thanks Nagels always an interesting debate about condition v size the main reason I go more for condition now is the only times I have really placed well and qualified for finals and the like has been when I have came in in very good condition and when I get my condition right I am able to get very tight were as my muscle mass is never going to be really that impressive compared to some.


Title: Re: Felix,s Journal
Post by: felix on September 27, 2013, 05:27:19 PM
I trained Chest and Biceps today I decided to go light with chest as my shoulder has been playing up this last few days but thankfully it did not hurt to much at all during training and I ended up doing plenty of reps on my decline bench press and I was up a rep or 2 here and there with my biceps compared to recent workouts very vascular today too which is always good to see.

CHEST

DECLINE BENCH PRESS
20KG X 20
30KG X 20
40KG X 20
40KG X 40

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 5
41LB DB,s X 16

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on September 28, 2013, 01:47:00 PM
I weighed myself today I was 11.3 lbs so I have put on 1/2 lb since last week but I have lost 27 1/2 lbs since I started my diet at 13.2 1/2 lbs 25 weeks ago I expect my weight to now stay stable over this next number of weeks untill I decide to stop my diet and eat more and put on a bit of weight again but at the minute I am pretty happy with the way I am looking probably the tightest I have been in quite a while with some extra fullness now with the extra carbs I have added.


Title: Re: Felix,s Journal
Post by: felix on September 28, 2013, 08:47:45 PM
Here is a photo of my back I got taken today.

(http://i333.photobucket.com/albums/m389/felix196920008/Phototaken28thSept201300123_zps9c644fee.jpg) (http://s333.photobucket.com/user/felix196920008/media/Phototaken28thSept201300123_zps9c644fee.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on September 29, 2013, 02:31:25 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
130KG X 5

CLOSE GRIP PULLDOWNS
104LB X 10
143LB X 10
182LB X 12

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 3

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on October 02, 2013, 01:06:32 PM
I decided not to bother training shoulders and triceps yesterday to try and give my sore shoulder abit of a rest. I trained Legs today I trained along with my old long time training partner Ernest Tuff for the first time in around 5 years he is 75 years old now and still as strong as an ox he is a fair bit bigger than me weighing in just over 15 stone now he competes in athletics and is just after winning 4 gold medals in the shot putt, disciss, hammer and weight throw at the Irish Championships. It was great to train with someone for a change after going solo for a fair few years now I managed to get a PB with the walking lunges doing 14 steps with the 112lb db,s which Ernie says was very impressive but when I went on to the Leg Press I had to drop my weight down to 260kg for my heavy set instead of the 300kg I have been doing as he says I was not getting it low enought with the heavier weight which if I am honest I have not really been getting the 300kg deep enought lately exercises today were in a bit different order than I normally do them.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 16
68LB DB,s X 12
112LB DB,s X 14 PB

LYING LEG CULS
59LB X 8
72LB X 8
85LB X 6

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 7

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 12

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Nagels on October 02, 2013, 03:08:49 PM
Old school guy still going strong at 75 - must be great guy to train alongside surely felix.
Is your shoulder a RC issue ?


Title: Re: Felix,s Journal
Post by: felix on October 02, 2013, 06:07:47 PM
Yes Nagels he is a great guy to train with and taught me alot about training when I first started training with him well over 20 years ago now he is also a 2nd Dan black belt in karate he got this well in to his 60s allow karate is something I have never done myself. The back of my shoulder which used to be by far the sorest part has very little pain now and my shoulder pain in general was easing of but for a couple of weeks there I put the weight up on my pulldowns to back to near my normal level of strength and this has hurt my shoulder but the vast majority of the pain is at the front of the shoulder now hopefully it will ease of again throught time.


Title: Re: Felix,s Journal
Post by: tony_b on October 02, 2013, 10:30:55 PM
Big DB lunges!

Hope prep goes well bud, you're certainly lean enough this far out


Title: Re: Felix,s Journal
Post by: felix on October 03, 2013, 12:06:26 AM
Thanks Tony the hard part of my diet was getting down to where I am now my current plan is to maintain my current weight train hard perhaps tigthing up a little further with my eye on a local show in November all been well.


Title: Re: Felix,s Journal
Post by: felix on October 04, 2013, 01:31:34 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
30KG X 10
40KG X 10
50KG X 10
60KG X 8

BENCH PRESS
20KG X 10
30KG X 8
40KG X 6
50KG X 2 SHOULDER TO SORE TO DO ANYMORE

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 4
41LB DB,s X 19

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 05, 2013, 03:04:53 PM
I weighed myself today I was 11.2 lbs so I have lost 1 lb since last week and 28 1/2 lbs since I started my diet at 13.2 1/2 lbs 26 weeks I expect my weight just to stay around the same now up untill the show I am thinking about doing in November then I will stop my diet and up my cals a fair bit. I have been taking creatine now for 3 weeks and as expected from past experience with it for myself I have not really noticed any different in anyway but I will continue taking it for a while at least up untill the comp I might be doing in November.


Title: Re: Felix,s Journal
Post by: felix on October 06, 2013, 07:10:49 PM
I trained Back today it went pretty well allow I just went light with my pulldowns.

BACK

DEADLIFTS
60KG X 10
80KG X 8
100KG X 6
130KG X 5

CLOSE GRIP PULLDOWNS
91LB X 10
104LB X 8
117LB X 8

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 3

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: Maveric Matt on October 06, 2013, 08:41:47 PM
Looking as lean as ever Felix  :)

Enjoyed your story about your old training partner Ernerst, 75 and still hitting the iron!
Two of my favourite gym members at my gym are 53 and 64, and botjh train together!
Inspiring stuff.


Title: Re: Felix,s Journal
Post by: felix on October 06, 2013, 10:22:25 PM
Thanks Matt. Yes Ernest is inspiration I am now training with him again so hopefully this will help me quite abit as he weighs 100kg and is stronger than me on most exercises so this should push me on to catch up with him and push him on to keep ahead of me all good fun thou.


Title: Re: Felix,s Journal
Post by: felix on October 07, 2013, 01:01:14 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
8KG X 15
8KG X 15
8KG X 15
9KG X 15

DUMBBELL SHOULDER PRESS
8KG DB,s X 10
24LB DB,s X 10
30LB DB,s X 8
35LB DB,s X 6

BARBELL FRONT RAISE
10KG X 10
15KG X 10
15KG X 10
20KG X 9

SEATED MACHINE REVERSE FLYS
14KG X 10
21KG X 10
28KG X 10
35KG X 10

TRICEPS

PUSHDOWNS
65LB X 10
65LB X 15
78LB X 10
91LB X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6




Title: Re: Felix,s Journal
Post by: felix on October 08, 2013, 03:19:23 PM
Here are a few photos I got taken today.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken8thOct2013046223_zps011e3033.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken8thOct2013046223_zps011e3033.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken8thOct20130602_zpsef1c643b.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken8thOct20130602_zpsef1c643b.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken8thOct20130102_zpsffb8eaf6.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken8thOct20130102_zpsffb8eaf6.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on October 09, 2013, 02:10:21 PM
I trained Legs today and it went pretty well Ernie got me to go deeper with my last set of leg press which really affected my leg extensions by the time I got to them but all good.

LEGS

WALKING LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 7

STANDING CALF RAISES
260LB X 20
325LB X 10
390LB X 14

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 11, 2013, 02:21:39 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 20
30KG X 20
40KG X 20
50KG X 20

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 6
41LB DB,s X 16

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 5


Title: Re: Felix,s Journal
Post by: felix on October 12, 2013, 02:53:09 PM
I weighed myself today I was 11.0 3/4 lbs so I have lost 1 1/4 lbs since last week and 29 3/4 lbs since I started my diet at 13.2 1/2 lbs 27 weeks ago. I was very flat and depleated looking this morning I always look better as the day goes on anyway as I get more food and drink in my body allow on Tue when I took the photos above I was 11.3 lbs that morning and had a couple of meals and quite abit to drink before I took the photos above and I still look pretty flat and depleated in them but at least I am pretty tight every day at the minute. I will continue my diet for another few weeks before I up cals by alot again.


Title: Re: Felix,s Journal
Post by: felix on October 13, 2013, 02:58:57 PM
I trained Back today and it went pretty well I was thinking of moving up the weight abit in my deadlifts as 130kg does not feel to bad but I have decided to keep it at this untill I stop my diet in a few weeks and then raise it up abit I decided not to do pulldowns today to give my shoulder a bit of a rest so when I did the seated rows I was up a couple of reps up as I did them as my 2nd exercise instead of my 3rd one.

BACK

DEADLIFT
60KG X 8
80KG X 8
100KG X 6
130KG X 5

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 5

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
96LB DB X 5

HYPER EXTENSIONS
15 X 3

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 14, 2013, 01:16:06 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
8KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
9KG DB,s X 15

DUMBBELL SHOULDER PRESS
8KG DB,s X 10
24LB DB,s X 10
24LB DB,s X 10
30LB DB,s X 10

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

SEATED MACHINE REVERSE FLYS
21KG X 10
28KG X 10
35KG X 10
42KG X 8

TRICEPS

PUSHDOWNS
65LB X 10
65LB X 10
65LB X 10
65LB X 10

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3




Title: Re: Felix,s Journal
Post by: felix on October 16, 2013, 01:18:54 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 11

STANDING CALF RAISES
260LB X 20
325LB X 15
390LB X 12

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on October 18, 2013, 01:03:34 PM
I trained Chest and Biceps today it is hard to believe looking at these current numbers that I used to be able to bench 115kg X 4 with a 1 rep max of 125kg granted I weighed 100kg at the time but at least my back and legs are as strong if not stronger than ever especially taking my current very light body weight in to account.

CHEST

DECLINE SM BENCH PRESS
20KG X 20
30KG X 20
40KG X 20
40KG X 20

DUMBBELL BENCH PRESS
24LB DB,s X 10
24LB DB,s X 10
30LB DB,s X 8
35LB DB,s X 8

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 5
41LB DB,s X 16

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 19, 2013, 12:09:02 PM
I weighed myself today I was 11.0 3/4 lbs the same as last week so I have lost 29 3/4 lbs since I started my diet at 13.2 1/2 lbs 28 weeks ago. I feel I am looking abit flat and depleated but to tell you the truth I feel condition wise I am as tight now as I have ever been which I am very pleased with.


Title: Re: Felix,s Journal
Post by: felix on October 19, 2013, 01:15:33 PM
This is my current diet it has changed quite abit from the diet I was on up until my last comp in Aug in the fact that I have droped my fats and upped my carbs cals actually still around the same at 2672 cals per day doing this seems to have really improved my condition allow I do really rate udo,s oil and I will hopefully start taking it again soon.

MEAL 1
3 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
47G PRO, 75.5G CARBS, 9G FAT

MEAL 2
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 7G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
50G OATS, 30G WHEY, WATER
29G PRO, 33G CARBS, 5G FAT

MEAL 5
2 SLICES ALLINSON WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
44.5G PRO, 50G CARBS, 29.5G FAT

MEAL 6
2 SLICES ALLINSON WHOLEMEAL BREAD, 1 TIN OF TUNA
45G PRO, 35G CARBS, 3G FAT

40G OF SPREAD = 24G FAT

TOTAL
222.5G PRO, 277.5G CARBS, 78.5G FAT

TOTAL CALS
890 + 1110 + 706.5 = TOTAL 2672 CALS PER DAY




Title: Re: Felix,s Journal
Post by: felix on October 20, 2013, 03:16:05 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
130KG X 5

CLOSE GRIP PULLDOWNS
91LB X 10
117LB X 10
156LB X 8

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 5

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on October 21, 2013, 01:03:18 PM
I trained Shoulders and Triceps today the machine I used for pushdowns today has a double pulley so unsure what the weights are.

SHOULDERS

SIDE LATERALS
6KG DB,s X 15
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

SEATED MACHINE REVERSE FLYS
21KG X 10
28KG X 10
35KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 PLATES X 10
14 PLATES X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 23, 2013, 01:35:07 PM
Here is a photo I got taken in the gym today.

(http://i333.photobucket.com/albums/m389/felix196920008/2013-10-2311294222_zps79844311.jpg) (http://s333.photobucket.com/user/felix196920008/media/2013-10-2311294222_zps79844311.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on October 23, 2013, 04:52:00 PM
I trained Legs today.

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 17

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 17

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 7


Title: Re: Felix,s Journal
Post by: SuperSi on October 23, 2013, 05:05:55 PM
Looking lean as ever, Felix. Condition wise, you must always be a few weeks out from competing!


Title: Re: Felix,s Journal
Post by: felix on October 23, 2013, 05:49:54 PM
Thanks Si I let my weight go up a good bit at the beginning of this year then in April when I was 13.2 1/2 lbs I started to diet and I have lost around 30lbs now weighing around 11.1 lbs most mornings I have been very lean for me for around 4 or 5 weeks now I am going to compete this weekend at the NIFMA Fitness Model Show in Belfast in the o40s class. A bodybuilder who was very honest with me before I did my last show in Aug telling me I was not near tight enought which was hard to hear at the time told me today he has never seen me tighter than I was today and this guy used to take a look at me back in 2007 - 2008 and if you are not in good condition he is not long about telling you as I know to well from Aug this year.


Title: Re: Felix,s Journal
Post by: felix on October 25, 2013, 12:12:48 AM
I shaved my body hair of today for my show on Sun which took me almost 3 hours I was pretty hairy.


Title: Re: Felix,s Journal
Post by: felix on October 25, 2013, 02:22:01 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 20
30KG X 20
40KG X 50

DUMBBELL BENCH PRESS
24LB DB,s X 10
30LB DB,s X 10
35LB DB,s X 10
41LB DB,s X 10

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on October 26, 2013, 05:02:19 PM
I am looking forward to competing tomorrow dreamtan is not allowed at the show so I decided to get a coat of spray tan done yesterday and another coat today hopefully it will look ok at least it will be even with no green bits unlike some other tans I have tried in the past.


Title: Re: Felix,s Journal
Post by: SuperSi on October 26, 2013, 08:40:18 PM
Good luck for tomorrow, Felix!


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on October 26, 2013, 09:07:09 PM
good luck mate. Looking really tight there


Title: Re: Felix,s Journal
Post by: felix on October 26, 2013, 09:48:39 PM
Thanks Si and Scott here are a few photos I took tonight.

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken26thOct2013nightbeforeNIFMAShow0272_zpsb4ca5879.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken26thOct2013nightbeforeNIFMAShow0272_zpsb4ca5879.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken26thOct2013nightbeforeNIFMAShow0342_zps585bc3b6.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken26thOct2013nightbeforeNIFMAShow0342_zps585bc3b6.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken26thOct2013nightbeforeNIFMAShow0602_zps4c470513.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken26thOct2013nightbeforeNIFMAShow0602_zps4c470513.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on October 28, 2013, 05:04:20 PM
I am really happy to say I won the o40s Mr Athletic Class and o40s Mr Physique Class at the NIFMA Fitness Model Show yesterday. Here are a few photos I got taken backstage.

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenWinningNIFMAShow27thOct20130252_zpsf4e3f73b.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenWinningNIFMAShow27thOct20130252_zpsf4e3f73b.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenWinningNIFMAShow27thOct20130202_zps4d015c7c.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenWinningNIFMAShow27thOct20130202_zps4d015c7c.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenWinningNIFMAShow27thOct20130232_zpsbb1d21d9.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenWinningNIFMAShow27thOct20130232_zpsbb1d21d9.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on October 28, 2013, 05:15:34 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15

DUMBBELL SHOULDER PRESS
8KG DB,s X 10
24LB DB,s X 8
30LB DB,s X 6
41LB DB,s X 6

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
6 PLATES X 10
10 X 10
12 X 6
15 X 4

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Turpin on October 28, 2013, 05:19:45 PM

   Congratulations Felix  ;)


Title: Re: Felix,s Journal
Post by: SuperSi on October 28, 2013, 06:17:47 PM
Well done, Felix. :)


Title: Re: Felix,s Journal
Post by: felix on October 29, 2013, 12:15:29 AM
Thanks Turpin and Si.


Title: Re: Felix,s Journal
Post by: felix on October 30, 2013, 02:12:18 PM
I trained Legs today and it went very well for me.

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 14 EQUAL PB

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 8

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
260KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 16

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

ABS

CRUNCHES
40 X 3

STRETCHES


Title: Re: Felix,s Journal
Post by: felix on November 02, 2013, 12:15:59 AM
I trained  Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 20
30KG X 20
40KG X 20
50KG X 12

DUMBBELL BENCH PRESS
24LB DB,s X 10
30LB DB,s X 10
35LB DB,s X 8
46LB DB,s X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
63LB DB,s X 2
41LB DB,s X 16

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 4

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 02, 2013, 01:52:01 AM
Here are a few photos I got taken in the gym today and earlier this week.

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20131022_zps38c237ad.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20131022_zps38c237ad.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20130272_zps5bed8a26.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20130272_zps5bed8a26.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20131002_zpsafbd443f.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20131002_zpsafbd443f.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PHOTOSTAKENDEFINITIONGYM28THOct20130092_zps0a3774b1.jpg) (http://s333.photobucket.com/user/felix196920008/media/PHOTOSTAKENDEFINITIONGYM28THOct20130092_zps0a3774b1.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PHOTOSTAKENDEFINITIONGYM28THOct20130132_zpse9e84272.jpg) (http://s333.photobucket.com/user/felix196920008/media/PHOTOSTAKENDEFINITIONGYM28THOct20130132_zpse9e84272.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on November 02, 2013, 03:04:31 PM
Last week the morning of my comp I was 11.0 1/4 lbs this morning I was 11 stone this is dispite upping my cals by 315 to 2987 cals per day since Mon from the 2672 cals per day I was on before this I have now lost 30 1/2 lbs since I started my diet at 13.2 1/2 lbs 30 weeks ago. I have now decided to enter the NIFMA Fitness Show in Dublin next Sun and then possibly the WABBA Ireland Show in Derry the following Sat but I am not sure if I will do that one or not so I have just 1 week or possibly 2 weeks left of my diet now and then that is it for this year hopefully I will be get over to do an NPA and BNBF Show next year I missed not doing them this year.
My diet since last Mon has been.

MEAL 1
4 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
49.5G PRO, 96G CARBS, 9.5G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
35G PRO, 63G CARBS, 9G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
75G OATS, 30G WHEY, WATER
32G PRO, 48G CARBS, 7G FAT

MEAL 5
2 SLICES ALLINSON WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
44.5G PRO, 50G CARBS, 29.5G FAT

MEAL 6
2 SLICES ALLINSON WHOLEMEAL BREAD, 1 TIN OF TUNA
45G PRO, 35G CARBS, 3G FAT

40G OF SPREAD = 24G FAT

TOTAL
231G PRO, 329G CARBS, 83G FAT

TOTAL CALS
924 + 1316 + 747 = TOTAL 2987 CALS PER DAY



Title: Re: Felix,s Journal
Post by: Nagels on November 02, 2013, 06:57:20 PM
That's some length of a diet felix. Will you just maintain at a lower weight than when you started this current diet? Excellent condition btw.


Title: Re: Felix,s Journal
Post by: daddy1 on November 02, 2013, 09:27:33 PM
OMG Felix. Totally well done on the double win  ;D  Loving the pics mate they are awesome  ;D


Title: Re: Felix,s Journal
Post by: felix on November 02, 2013, 10:29:29 PM
Thanks Nagels I think the longer diet has worked well for me as I feel I am now in possibly my best ever condition and I can keep my cals and carbs much higher and keep strength up well were as on a short sharpe low calorie low carb diet I would loss weight quicker but in my experience I feel terrible on such a diet and my strength drops like a stone but I may try to keep my weight down to around 12.5-7 lbs next year in the off season which would enable me to get in my top condition earlier in the season.
Thanks Daddy it was great last week some of the other competitors back stage were coming over to me saying how did you get in that condition and one of the judges told me latter after seeing me earlier with my cloths on he was shocked when he seen me on stage which was all good to hear. Sorry for all the photos I am putting up it is just I want to take them while I am still in shape as in a couple of weeks when I start eating more my condition will not be that long about going and you never know I may never get back in as good condition as I am now again.


Title: Re: Felix,s Journal
Post by: daddy1 on November 02, 2013, 11:18:07 PM
Don't apologise mate. You have done well mate. That avi pic is bloody awesome  ;D


Title: Re: Felix,s Journal
Post by: Nic on November 02, 2013, 11:39:37 PM
Well done Felix!


Title: Re: Felix,s Journal
Post by: felix on November 02, 2013, 11:44:03 PM
Thanks very much Nic.


Title: Re: Felix,s Journal
Post by: felix on November 03, 2013, 12:01:21 AM
Thanks very much Daddy I really like that photo myself it turned out pretty well.


Title: Re: Felix,s Journal
Post by: felix on November 03, 2013, 07:27:02 PM
I trained Back today and went well I felt pretty strong for me today allow I still went quite light on my pulldowns as when I go heavy with these at the minute my shoulder gets sore.

BACK

DEADLIFTS
60KG X 8
80KG X 6
100KG X 6
130KG X 5

CLOSE GRIP PULLDOWNS
104LB X 10
130LB X 10
169LB X 8

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
140KG X 4

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
15 X 3


Title: Re: Felix,s Journal
Post by: felix on November 04, 2013, 03:28:43 PM
I trained Shoulders and Triceps today I managed to shoulder press the 46lb dbs this is the heaviest I have done since I hurt my shoulder in Feb still quite abit down on the 68lb dbs I was doing before but it is nice to be able to shoulder press abit again allow my heaviest set still hurt my shoulder abit.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
8KG DB,s X 15
9KG DB,s X 15
9KG DB,s X 15

DUMBBELL SHOULDER PRESS
10KG DB,s X 10
24LB DB,s X 8
30LB DB,s X 8
46LB DB,s X 5

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYS
21KG X 10
28KG X 10
35KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 5

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 06, 2013, 03:34:59 PM
I trained Legs today. I am looking forward to competing at the NIFMA Fitness Model Show in Dublin this Sun I will be competing in both the Mr Physique and Mr Athletic o40s classes I have decided this will be my last show of the year I had been thinking of doing the WABBA Ireland Show the following Sat but I have now decided not to do this one so I have now only 4 days left of my long 31 week diet and I now feel that my condition is probably better than I have ever had which I am very pleased with especailly now being 44 years old.

LEGS

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
260KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 6

LEG EXTENSTIONS
98LB X 20
137LB X 20
189LB X 10

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 07, 2013, 11:49:31 PM
I got shaved today and my first coat of spray tan on tonight I am really looking forward to competing on Sun. Here are a few more photo the first one was taken at my last show in Belfast 2 weeks ago and the others taken last week.

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenWinningNIFMAShow27thOct20130192_zpsb51d9c0a.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenWinningNIFMAShow27thOct20130192_zpsb51d9c0a.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PHOTOSTAKENDEFINITIONGYM28THOct20130142_zps76b2bb17.jpg) (http://s333.photobucket.com/user/felix196920008/media/PHOTOSTAKENDEFINITIONGYM28THOct20130142_zps76b2bb17.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20130202_zps26b29477.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20130202_zps26b29477.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20130482_zps3adf8fee.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20130482_zps3adf8fee.jpg.html)


(http://i333.photobucket.com/albums/m389/felix196920008/PhotostakenintheGym1stNov20130982_zps088b66fc.jpg) (http://s333.photobucket.com/user/felix196920008/media/PhotostakenintheGym1stNov20130982_zps088b66fc.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on November 08, 2013, 02:42:58 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 20
30KG X 10
40KG X 8
50KG X 6
60KG X 6

DUMBBELL BENCH PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
41LB DB,s X 8
46LB DB,s X 5
52LB DB,s X 2

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 09, 2013, 06:01:41 PM
Well tomorrow is the last day of my 31 week long diet I was 10.13 lbs the morning my lightest ever weight dispite having upped my calories so I have lost 1 lb since last week and 31 1/2 lbs since I started my diet 31 weeks ago at 13.2 1/2 lbs. I am competing at the NIFMA Fitness Models Show in Dublin tomorrow.
Here is a video I took of me practising posing today.

http://www.youtube.com/watch?v=1Iz_eZ4ArQc


Title: Re: Felix,s Journal
Post by: Nagels on November 09, 2013, 08:51:25 PM
Transverse detailing is truly impressive felix - incredibly lean. Hope the day goes really well for you.


Title: Re: Felix,s Journal
Post by: felix on November 09, 2013, 11:37:43 PM
Thanks very much Pat I will give it my best shot tomorrow.


Title: Re: Felix,s Journal
Post by: SuperSi on November 11, 2013, 01:42:12 PM
I hope the comp went well, Felix. :)


Title: Re: Felix,s Journal
Post by: felix on November 11, 2013, 07:21:15 PM
Thanks Si I came 3rd out of 3 at the show yesterday allow one of judges latter told me he had me in 2nd place I was told the other guys were bigger than me but my condition was better than their,s and that I was ripped to shredds which was nice to here and I am very happy at 44 years of age to stand on stage in probably my best ever condition. Here are a few photos I got taken back stage yesterday.

(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130202_zps77f41ba8.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130202_zps77f41ba8.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130192_zps05bc07c1.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130192_zps05bc07c1.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130122_zpsbecd7707.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130122_zpsbecd7707.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130092_zpsbb81abcb.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130092_zpsbb81abcb.jpg.html)


(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130222_zps0b44e9ea.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130222_zps0b44e9ea.jpg.html)


(http://i333.photobucket.com/albums/m389/felix196920008/NIFMADublinShow10th20130212_zpsc2ce58c6.jpg) (http://s333.photobucket.com/user/felix196920008/media/NIFMADublinShow10th20130212_zpsc2ce58c6.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on November 11, 2013, 10:42:48 PM
I trained Shoulders and Triceps today.

SHOULDERS

SIDE LATERALS
7KG DB,s X 15
8KG DB,s X 15
8KG DB,s X 15
10KG DB,s X 15
24LB DB,s X 4

DUMBBELL SHOULDER PRESS
10KG DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
46LB DB,s X 4

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 5

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 13, 2013, 05:02:30 PM
I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 13

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 11

STANDING CALF RAISES
260LB X 20
338LB X 8
478LB X 6

SEATED CALF RAISES
35KG X 8
45KG X 6
55KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: daddy1 on November 13, 2013, 08:44:19 PM
Good pics mate  :)


Title: Re: Felix,s Journal
Post by: Nagels on November 13, 2013, 09:29:02 PM
Some condition for any age felix tbh.


Title: Re: Felix,s Journal
Post by: felix on November 14, 2013, 02:26:20 PM
Thanks very much Daddy1 and Pat. I have upped my cals to just over 3500 since Mon I have put on just a couple of lbs here are a couple of photos and a video I took yesterday.


http://www.youtube.com/watch?v=-uZUgTJeDwU



(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken13thNov20133daysaftercompetingatNIFMAShow0172_zps54f4f4a3.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken13thNov20133daysaftercompetingatNIFMAShow0172_zps54f4f4a3.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/Photostaken13thNov20133daysaftercompetingatNIFMAShow0162_zps05cb5aa8.jpg) (http://s333.photobucket.com/user/felix196920008/media/Photostaken13thNov20133daysaftercompetingatNIFMAShow0162_zps05cb5aa8.jpg.html)



Title: Re: Felix,s Journal
Post by: felix on November 15, 2013, 06:10:33 PM
I trained Chest and Biceps today pressing is hurting a good bit less these days so hopefully I will start to get the weights up again bit by bit.

CHEST

DUMBBELL BENCH PRESS
24LB DB,s X 10
30LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 6

DECLINE SM BENCH PRESS
30KG X 10
40KG X 8
50KG X 6
65KG X 6

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
41LB DB,s X 8
46LB DB,s X 6
52LB DB,s X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on November 15, 2013, 06:45:39 PM
very lean mate, I wish I could get than lean, your abs are awsome


Title: Re: Felix,s Journal
Post by: felix on November 15, 2013, 11:45:53 PM
Thanks very much Scott I wish I had legs like yours.


Title: Re: Felix,s Journal
Post by: felix on November 16, 2013, 11:34:47 PM
I have upped my cals since Mon to 3555 per day but when I weighed myself today I was 11.0 1/4 lbs the same weight I was when I won the Show in Belfast 3 weeks ago and just up 1 1/4 lbs from an all time low of 10.13 lbs last week but I know in the coming weeks on these cals my weight will slowly go back up again allow I am thinking of not going much above 12 stone this off season which would see me getting in condition much quicker when I compete again next year rather than having to wait to the end of the season like this year before I was in my top condition but only time will tell.

Here is my current diet since Mon.

MEAL 1
4 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
49.5G PRO, 96G CARBS, 9.5G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
35G PRO, 63G CARBS, 9G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
100G OATS, 30G WHEY, 1/2 PINT SS MILK
44G PRO, 78G CARBS, 13.5G FAT

MEAL 5
3 SLICES ALLINSON WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
49.5G PRO, 67.5G CARBS, 31G FAT

MEAL 6
3 SLICES ALLINSON WHOLEMEAL BREAD, 1 TIN OF TUNA 1/2 PINT SS MILK
59G PRO, 67.5G CARBS, 9G FAT

40G OF SPREAD = 24G FAT

TOTAL
262G PRO, 408.5G CARBS, 97G FAT

TOTAL CALS
1048 + 1634 + 873 = TOTAL 3555 CALS PER DAY



Title: Re: Felix,s Journal
Post by: Nagels on November 16, 2013, 11:41:11 PM
Liking the simplicity of the diet makeup felix - nothing other than everyday readily available foods used optimally to hit macro targets. Would you eat much in the way of vegetables?


Title: Re: Felix,s Journal
Post by: felix on November 17, 2013, 12:36:32 AM
Thanks Pat I used to eat quite abit of veg when I used to make dinners and the like but I never really bother cooking anymore and I find what I do works pretty well allow I am aware of the health benefits of veg and fruit as well which I have got out of the way of eating too I used to eat 3 or 4 bits of fruit a day for quite a while.


Title: Re: Felix,s Journal
Post by: felix on November 17, 2013, 08:45:18 PM
I trained Back today and it went quite well I moved deadlifts up abit allow these felt quite hard today but I got 142.5kg x 5 on the seated rows a new PB for me on this machine.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
132.5KG X 3

CLOSE GRIP PULLDOWNS
117LB X 10
143LB X 6
195LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
142.5KG X 5 PB

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 5

HYPER EXTENSIONS
15
20 X 2


Title: Re: Felix,s Journal
Post by: felix on November 18, 2013, 02:27:49 PM
I trained Shoulders and Triceps today I have decided to try and increase by weights abit in my shoulder press and side laterals and see how it goes with my sore shoulder allow the way I do my side laterals with arms straight out to the side makes it much harder to increase the weight than someone doing the bent arm version but I feel keeping the arms straighter helps hit my delts better.

SHOULDERS

DUMBBELL SHOULDER PRESS
10KG DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 4

SIDE LATERALS
8KG DB,s X 10
10KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 4

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 8
42KG X 6
42KG X 6

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 20, 2013, 02:41:11 PM
I trained Legs today and I got a new PB on my walking lunges.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 15 PB

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 7

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 9

STANDING CALF RAISES
260LB X 10
338LB X 8
434LB X 6
522LB X 6

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6


Title: Re: Felix,s Journal
Post by: felix on November 22, 2013, 04:05:14 PM
I trained Chest and Biceps today and it went quite well I had decided to dumbbell press up the 63lb dumbbell,s today to see how it went and when I managed them easily enought I had a go at the 68lb dumbbell,s and these were not to bad either I know this is not much weight yet but it is good progress considering a few weeks ago my shoulder was in agony trying to  press 10kg dumbbell,s.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 5
68LB DB,s X 4

DECLINE SM BENCH PRESS
40KG X 10
50KG X 6
60KG X 6
70KG X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
41LB DB X 6
46LB DB X 6
52LB DB X 3



Title: Re: Felix,s Journal
Post by: felix on November 23, 2013, 02:00:13 PM
I weighed myself today and dispite being on 3555 cals all week I was only 11.0 1/2 lb today just up 1/4 lb since last week but not to worry this sometimes happens when I get very lean my matabolisms seems to go very fast and it takes a few weeks for the weight to start going back on again but I know from experience that on my current cals eventually the weight will start to come on abit again but on a positive note I am just as tight as I was when I was competing but a little more vascular now that I am back up on 408g of carbs per day.


Title: Re: Felix,s Journal
Post by: felix on November 23, 2013, 02:38:19 PM
Here are few comparison photos I made of me taken on the 7th July in the gym weight 78kg and in the first photo me Winning the NIFMA show in Belfast 26th Oct weight 71kg and the other 2 photos were taken 9th Nov weight 70kg.

(http://i333.photobucket.com/albums/m389/felix196920008/newphoto19694520137thJulyandWinningNIFMAShow27thOct_zps948568cb.jpg) (http://s333.photobucket.com/user/felix196920008/media/newphoto19694520137thJulyandWinningNIFMAShow27thOct_zps948568cb.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/newphoto196945201327thJulyand9thNov2_zps624eb87b.jpg) (http://s333.photobucket.com/user/felix196920008/media/newphoto196945201327thJulyand9thNov2_zps624eb87b.jpg.html)

(http://i333.photobucket.com/albums/m389/felix196920008/newphoto19694520137thJulyand9thNov_zpse104bdb8.jpg) (http://s333.photobucket.com/user/felix196920008/media/newphoto19694520137thJulyand9thNov_zpse104bdb8.jpg.html)


Title: Re: Felix,s Journal
Post by: Turpin on November 23, 2013, 08:00:07 PM

 Abdominals are incredible Felix , your serratus in your profile pic is very impressive and adds a nice aesthetic sweep & detail to your side shot.

  T.


Title: Re:
Post by: Soldiersmudge on November 23, 2013, 08:32:14 PM
Look sweet! 

Sent from my HTC One using Tapatalk


Title: Re: Felix,s Journal
Post by: felix on November 23, 2013, 11:46:32 PM
Thanks very much Turpin and Soldiersmudge.


Title: Re: Felix,s Journal
Post by: felix on November 24, 2013, 06:15:19 PM
I trained BACK today and it went well for me.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
132.5KG X 5

CLOSE GRIP PULLDOWNS
117LB X 10
166LB X 8
208LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
145KG X 5 PB

DUMBBELL ROWS
46LB DB,s X 10
57LB DB,s X 8
74LB DB,s X 6
90LB DB,s X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 25, 2013, 01:59:13 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 4

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 4

BARBELL FRONT RAISE
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYES
28KG X 10
35KG X 8
35KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 27, 2013, 02:44:51 PM
I trained Legs today and it went well I got a PB with my walking lunges of 11 steps with the 123lb dumbbells.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
123LB DB,s X 11 PB

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 6

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
240KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 10

STANDING CALF RAISES
260LB X 10
351LB X 6
434LB X 6
566LB X 6

SEATED CALF RAISES
30KG X 8
40KG X 6
50KG X 6
60KG X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: SuperSi on November 27, 2013, 03:06:48 PM
123lb lunges! That's 55kg each db!


Title: Re: Felix,s Journal
Post by: felix on November 27, 2013, 05:44:58 PM
Thanks Si I have been working with the 112lb - 51kg dumbbells for quite a long time now I have only ever tried 123lb dumbbells once before at the start of my diet this year when I was a lot heavier I got 10 steps with them back then but I have not tried them since untill today my training partner Ernie has been at me this last couple of weeks to move up to the 123lb dumbbells as he says if I am getting 15 steps with the 112lb dumbbells I should be going heavier so I bit the bullet and did them today and they went well it is a great grip workout holding on to them too.


Title: Re: Felix,s Journal
Post by: daddy1 on November 27, 2013, 06:16:55 PM
Hey felix,
Thats inpressive mate  ;D


Title: Re:
Post by: Soldiersmudge on November 27, 2013, 11:05:57 PM
That leg workout looks a beast!  Bet u were feeling that!  Gna feel it even more in a day or so LOL

Sent from my HTC One using Tapatalk


Title: Re: Felix,s Journal
Post by: felix on November 28, 2013, 12:16:02 AM
Thanks Daddy1 and Soldiersmudge.


Title: Re: Felix,s Journal
Post by: felix on November 29, 2013, 05:48:39 PM
I trained Chest and Biceps today and it went pretty well I managed to move the weights up abit on my chest exercises without hurting my shoulder to much.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 6
74LB DB,s X 4

DECLINE SM BENCH PRESS
40KG X 10
50KG X 6
60KG X 6
72.5KG X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 6
63LB DB,s X 2

DUMBBELL CONCENTRATION CURLS
41LB DB X 8
46LB DB X 6
52LB DB X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on November 30, 2013, 02:43:34 PM
I weighed myself today I was 11.1 lb so my weight is only up 1/2 lb since last week my cals are still 3555 per day condition is still as good as when I competed but with the extra carbs I am more vascular and my strength simes to be going up abit too I am sure in the coming weeks my body weight will start to go up again. I am going to compete in the deadlift at the IDFPA Single lift Championships on the 8th of Feb I am thinking of just keeping myself lean and just letting my weight go up to 75kg and competing in the u75kg class rather than letting my weight go up to 82kg and competing in the u82.5kg class as I did last year I would say with being so light at the minute the u75kg class is probably my best option for the begining of Feb anyway but only time will tell.


Title: Re: Felix,s Journal
Post by: Nagels on November 30, 2013, 02:53:35 PM
Good plan felix - little point in putting weight on and then having to do a long cut again later next year. Keeping things manageable is definitely a saner option imo. That's some metabolism it's gotta be said , if I ate that many cals I'd simply seize up and sleep on the floor. ;)


Title: Re: Felix,s Journal
Post by: felix on November 30, 2013, 03:35:17 PM
Thanks Pat I have always been a big eater even when I was younger and I used to go up to 16 stone I was on 5000 cals plus per day I am sure if I went back up to 5000 cals per day now I would eventually go back up to 16 stone again but I am not after that look now I much prefere being leaner these days my metabolism goes very fast when I get ultra lean like I am now but I am sure in a couple of weeks when my metabolism slows down a little that the 3555 cals I am on now will see me putting on a few lbs again. I am often surpraised how quite a few bodybuilders diet down on sub 2000 cals a day and sometimes sub 1500 it must be very hard on the body and not very healthy but I suppose everyone is different to a certained extent anyway.


Title: Re: Felix,s Journal
Post by: felix on December 01, 2013, 07:06:03 PM
I have had a chest infection this last few days when I woke up this morning I did not feel great and was thinking of just giving the gym a miss today but when I got up I decided to go to the gym and I ended up having a very strong training session for me including a new PB on the seated rows.

BACK

DEADLIFTS
60KG X 8
80KG X 8
100KG X 6
135KG X 5

CLOSE GRIP PULLDOWNS
117LB X 10
156LB X 6
221LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
145KG X 6 PB

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
74LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 02, 2013, 06:52:30 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
30LB DB,s X 10
35LB DB,s X 6
41LB DB,s X 6
52LB DB,s X 4

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
9KG DB,s X 8
24LB DB,s X 8

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 8

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 + 5KG X 5

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 04, 2013, 03:49:53 PM
I am finding my chest infection hard to get rid off but I am feeling pretty strong and training went quite well today I trained Legs.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
123LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 6
220KG X 6
245KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 14

STANDING CALF RAISES
260LB X 10
338LB X 8
432LB X 6
610LB X 6

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 5

ABS

CRUNCHES
40 X 3



Title: Re: Felix,s Journal
Post by: felix on December 06, 2013, 04:05:39 PM
I trained Chest and Biceps today and it went well I managed the 79lb db,s in the dumbbell bench press this is the heaviest I have being able to go on this exercise in many years.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
63LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 10
50KG X 6
60KG X 6
75KG X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 7

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 07, 2013, 03:50:38 PM
I weighed myself today I was 11.2 1/2 lbs so I am up 1 1/2 lbs since last week and I am still very lean my cals are still the same at 3555 per day carbs are at 408g a day I am just going keep my cals the same next week again as I am sure in the coming weeks my weight will go back up slowly but surely on my current cals allow I may increase them by abit more at some stage allow I am in no hurry to get fatter.


Title: Re: Felix,s Journal
Post by: daddy1 on December 07, 2013, 07:52:16 PM
Hope your feeling better mate?


Title: Re: Felix,s Journal
Post by: felix on December 07, 2013, 08:32:39 PM
Thanks for asking daddy1 I have still got the chest infection it is taking its time to clear it gives me more bother at night when I lie down but at least I am feeling strong in the gym and my training is going well.


Title: Re: Felix,s Journal
Post by: daddy1 on December 07, 2013, 08:36:17 PM
Hope it clears up soon mate. See it hasn't affected your training as ever  ;D


Title: Re: Felix,s Journal
Post by: felix on December 08, 2013, 07:21:11 PM
Thanks daddy1. I trained Back today and it went not to bad allow on my heaviest set of deadlifts I put the belt in a hole tighter than normal which made them feel very ackward from the first rep I will put the belt back in the hole I normally use these days next week again but on the seated rows I got a new PB.

BACK

DEADLIFTS
60KG X 8
80KG X 6
105KG X 6
137.5KG X 3

CLOSE GRIP PULLDOWNS
117LB X 10
166LB X 8
221LB X 7

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
147.5KG X 6 PB

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 09, 2013, 03:57:32 PM
I trained Shoulders and Triceps today and it went pretty well I managed to dumbbell shoulder press the 57lb dbs this is the most I have done since I hurt my shoulder in Feb before that my heaviest set was the 68lb db,s so it is going back up again nicely at the minute.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
57LB DB,s X 4

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 6

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 8

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 09, 2013, 05:25:25 PM
I am delighted to say I am in the physique of the week competition I would love to get your vote. Just click on the link, I'm number 4, then press like to vote, thanks

http://physiqueoftheweek.com/fitness-competition/

and here is my photo

(http://i333.photobucket.com/albums/m389/felix196920008/Week108-04_zps8d71b5f0.jpg) (http://s333.photobucket.com/user/felix196920008/media/Week108-04_zps8d71b5f0.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on December 11, 2013, 02:21:31 PM
A couple of weeks ago I came across the Physique of the week competition when I was on facebook I thought I would give it ago and I sent my photo in but I never really thought for one minute that I would make it in to the 10 for the online vote so I was very happy and very surpraised on Tue when I opened my emails and I found out I was selected for the the 10 to be voted on in the online competition this week I am also really happy that at 44 I still managed to make it for the online vote.

I trained Legs today.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
123LB DB,s X 11

LEG PRESS
140KG X 10
180KG X 6
220KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 13

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: K_Dogs on December 11, 2013, 06:49:56 PM
Good luck with the POTW mate. Keeping it real for a Grandad  ;D


Title: Re: Felix,s Journal
Post by: felix on December 12, 2013, 12:19:39 AM
Thanks Keith.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 12, 2013, 09:35:40 AM
good luck with that competition mate


Title: Re: Felix,s Journal
Post by: felix on December 12, 2013, 10:56:19 PM
Thanks Scott.


Title: Re: Felix,s Journal
Post by: felix on December 13, 2013, 07:23:45 PM
I trained Chest and Biceps today.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 6
79LB DB,s X 2

DECLINE SM BENCH PRESS
40KG X 8
50KG X 6
60KG X 6
77.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 6
63LB DB,s X 3

DUMBBELL CONCENTRATION CURLS
41LB DB X 8
46LB DB X 6
52LB DB X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: daddy1 on December 13, 2013, 07:49:59 PM
Good luck with the comp mate  ;D


Title: Re: Felix,s Journal
Post by: felix on December 14, 2013, 12:06:09 AM
Thanks Daddy1. Here is a photo I got taken in the gym today.

(http://i333.photobucket.com/albums/m389/felix196920008/Johninthegymandme13thDec20130102_zps0bce65ff.jpg) (http://s333.photobucket.com/user/felix196920008/media/Johninthegymandme13thDec20130102_zps0bce65ff.jpg.html)


Title: Re: Felix,s Journal
Post by: felix on December 14, 2013, 01:21:51 PM
I weighed myself today I was 11.2 1/2 lbs so I have put on just 1/2 lb since last week cals are still at 3550 per day I may need to up this abit soon but I will give it another couple of weeks to see what happens.


Title: Re: Felix,s Journal
Post by: felix on December 15, 2013, 04:47:34 PM
I trained Back today and it went quite well I have decided to cut my reps abit on the deadlift and try and get the weight up abit I had been aiming for 5 on my heaviest set recently but my training partner has been saying to me I should be doing triples, doubles and even singles from time to time and I have found myself in the past couple of years the way I really got my deadlift weight up was when I did singles for a few weeks in a row geting up to a PB of 182.5kg in March this year after doing singles for a few weeks allow I do realise this method can only take me so far before you have to try something else and anyone else I train I never really go up to singles with them but it seems to have worked for me in the past at least in the short term anyway. I got a PB on my seated rows today 150kg x 3 I will probably have to work at this weight for a while before I will be able to move up again.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 5
120KG X 3
140KG X 3

CLOSE GRIP PULLDOWS
117LB X 10
166LB X 8
234LB X 3

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3 PB

DUMBBELL ROW
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3


Title: Re: Felix,s Journal
Post by: felix on December 17, 2013, 09:03:57 PM
I trained Shoulders and Triceps yesterday.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 4

SIDE LATERALS
8KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 6

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 10
12 X 6
15 X 7

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6


Title: Re: Felix,s Journal
Post by: felix on December 18, 2013, 04:38:42 PM
I trained Legs today and it went pretty well I have been doing lunges with the 123lb dumbbell,s this last few weeks but today I decided to go back down to the 112lb db,s to see if they were any easier than before and the going for the heavier db,s seems to have worked as I managed 16 steps with the 112s a new PB with them for me. Today after we trained Legs my 75 year old training partner Ernie decided to do a few deadlifts he has not done them in a while and he deadlifted 160kg easily but stoped there I think he could probably get up near 200kg before to long I am trying to talk him in to doing a deadlift comp later in the year but he is Irish Champion in the shot putt, discus, weight throw and hammer in his class and these are his priority and he is competing again in these events next year again.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 16 PB

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LYING LEG CURL
59LB X 10
72LB X 10
85LB X 8

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 10

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 10
50KG X 8

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 20, 2013, 03:58:59 PM
I trained Chest and Biceps today and it went pretty well.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 6
79LB DB,s X 2

DECLINE SM BENCH PRESS
40KG X 10
50KG X 8
60KG X 6
80KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 3

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 7

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 21, 2013, 04:00:34 PM
I weighted myself today I was 11.3 lbs just up 1/2 lb since last week and just 4 lbs heavier than my lightest comp weight in Nov when I was very tight but abit depleated and 2 1/2 lb heavier than I was when I won my comp in Oct weight gain is very slow at the minute cals are still at 3555 per day but training is going pretty well I am feeling stronger in the gym at the minute with the extra carbs I am eating.


Title: Re: Felix,s Journal
Post by: Maveric Matt on December 21, 2013, 06:27:02 PM
Ernie sounds like an interesting character  :)

What does the diet look like at the moment felix to make up those cals?


Title: Re: Felix,s Journal
Post by: felix on December 21, 2013, 11:32:06 PM
He is Matt I first mate Ernie when I first started training  in the local leisure center around 25 years he came over to me and showed me  how to do a few exercises properly as my form was not good to put in mildly and I started training with him after that for alot of years allow untill a few months ago I had not seen or trained with him for around 4 years but he is still strong as an ox too doing the 90lb db,s in the the db bench press and talking about going back up to the 100s again soon not bad for 75.

Here is my current diet Matt I just keep it the same every day except on a Sat I sometimes have a chinese or somthing out of the chip shop.

MEAL 1
4 SHREDDED WHEAT, 30G WHEY, 3/4 PINT SS MILK
49.5G PRO, 96G CARBS, 9.5G FAT

MEAL 2
100G OATS, 30G WHEY, WATER
35G PRO, 63G CARBS, 9G FAT

MEAL 3
30G WHEY, 1 LARGE BANANA, WATER
25G PRO, 37G CARBS, 1G FAT

MEAL 4
100G OATS, 30G WHEY, 1/2 PINT SS MILK
44G PRO, 78G CARBS, 13.5G FAT

MEAL 5
3 SLICES ALLINSON WHOLEMEAL BREAD 3 LARGE EGGS 1/2 PINT SS MILK
49.5G PRO, 67.5G CARBS, 31G FAT

MEAL 6
3 SLICES ALLINSON WHOLEMEAL BREAD, 1 TIN OF TUNA 1/2 PINT SS MILK
59G PRO, 67.5G CARBS, 9G FAT

40G OF SPREAD = 24G FAT

TOTAL
262G PRO, 408.5G CARBS, 97G FAT

TOTAL CALS
1048 + 1634 + 873 = TOTAL 3555 CALS PER DAY



Title: Re: Felix,s Journal
Post by: felix on December 22, 2013, 04:22:02 PM
I weigh myself every day but I just take a record of it once a week on a Sat but I was abit surpraised today when I weighed myself and I was only 11.1 lb after being 11.3 lb yesterday after Christmas when I will be eating more naturally anyway I am going to have to up my cals by another couple of 100 from the 3555 I am on now as I am planning on competing in the IDFPA Irish Championships on the 8th of Feb in the Deadlift I am going to compete in the u75kg class but I would like to be as close to 75kg as possible as I feel this will give me the best possibly chance of making the Irish Team for the Single Lift Eurpean Championships which are being held in Ireland this year I need to lift 170kg in the u75kg class to make the team.
I trained back today and it went well I decided to cut my reps down in the deadlift and do a few singles for singles I lifted 120 x 1, 140 x 1, 150 x 1 and 160 x 1 and 160 did not feel to bad I think I could lift abit more this felt much safer for me than doing 3 or 4 reps with 140kg does so allow my deadlifting PB is 182.5kg back in March this year at 83kg at 70.5kg bodyweight 160kg is 2.27 times my bodyweight which is not bad for me and the biggest percentage of bodyweight I have ever lifted it gives me hope of maybe being able to lift 170kg at the Irish Championships and make the Irish Team for the Europeans and I hope the few extra lbs I put on bewteen now and Feb will also help me lift more.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 1
140KG X 1
150KG X 1
160KG X 1

CLOSE GRIP PULLDOWNS
130LB X 10
166LB X 8
221LB X 7

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3


Title: Re: Felix,s Journal
Post by: Badger on December 22, 2013, 06:25:51 PM
Excellent deadlifting mate. Like you I like lower reps with deads as I find it easier to be as perfect as possible.

Also we both seem to be able to eat like horses..living the dream :)


Title: Re: Felix,s Journal
Post by: felix on December 22, 2013, 11:41:18 PM
Thanks Davey but my deadlifting is a long way behind yours which is really increaseing and very impressive. I find it a lot easier doing heavy singles than sets of 4 or 5 with a medium heavy weight as I find my form goes on these and it makes me feel very vulnerable to injury. I have always been a big eater and my metabolism seems to be running very fast at the minute you look in great shape in your powerlifting video and photos it looks like you could compete in bodybuilding again almost any time you wanted.


Title: Re: Felix,s Journal
Post by: felix on December 23, 2013, 04:26:37 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
30LB DB,s X 10
41LB DB,s X 6
52LB DB,s X 6

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 4

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
15KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 23, 2013, 08:47:04 PM
Nice strength Felix, very impressive.

Just goes to show how different we all are. I'm on 2000 calories and gaining weight very easily. Your on nearly double and your stalling. The human body is a very varied thing


Title: Re: Felix,s Journal
Post by: felix on December 23, 2013, 11:26:28 PM
Thanks Scott. You are very right about everybody been different I would have great bother even surviving on a diet of 2000 cals a day and yet you and others lift well and are very strong on 2000 cals a day.


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on December 24, 2013, 09:35:00 AM
I am actually at a point with 2000 cals of unprocessed food where I feel like i actually don't want much more. I will be adding in more food as time goes on to try and start the next prep with a higher ceiling of cals.

Happy christmas mate


Title: Re: Felix,s Journal
Post by: Maveric Matt on December 24, 2013, 01:43:09 PM
Quite an old school diet there Felix. Not a fan of veg?
What sort of protein (whey) do you use?


Title: Re: Felix,s Journal
Post by: felix on December 24, 2013, 04:27:25 PM
Happy Christmas Scott I think thats a good idea to increase your cals abit in the off season as it will give you more leverage with calories when you diet down again with starting from a higher base.
Happy Christmas Matt I used to eat quite alot of veg and I have done the rice, chickhen, turkey, tuna and broccali type diets and I never really got in great shape on that it is only really since I started following a diet more like I am on now that I have got my condition in I just eat more or less the same foods all year I just adjust the calories if I am dieting or off season I am a big fan of milk and I rate it very highly. I normally take la whey or la whey soya mix which I was a bit reluctant to take at the start giving the bad rep some give soya protein but I have lifted some of my best weights ever and got in probably my best condition whilst taking this protein allow at the end of the day so long as your macro,s are balanced I do not really think it makes a big different whether your protein is from chicken, beef, eggs, whey or such like.


Title: Re: Felix,s Journal
Post by: felix on December 24, 2013, 06:38:07 PM
I trained Legs today and it went pretty well I got a new PB with my dumbbell walking lunges getting 12 steps with the 123 lb db,s. I was very impressed today seeing my 75 years old training partner deadlifting 180kg and he had more in the tank too I will have to start doing my deadlifts on the same day as him as seeing him lifting heavier than me would probably spare me on to lift heavier myself.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 16
68LB DB,s X 12
123LB DB,s X 12

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 10
189LB X 15

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 5

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 27, 2013, 05:31:07 PM
I trained Chest and Biceps today.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 10
50KG X 8
65KG X 6
82.5KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 7


Title: Re: Felix,s Journal
Post by: felix on December 28, 2013, 03:36:25 PM
I weighed myself today I was 11.7 1/2 lbs so I have put on 4 1/2 lbs since last week I have ate alot including loads of chocolate over christmas.
I trained Back today and it went quite well I managed a new PB of 4 reps with 150kg on the seated rows.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 5
120KG X 3
140KG X 3
160KG X 1

CLOSE GRIP PULLDOWNS
117LB X 10
166LB X 8
221LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 4 PB

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on December 29, 2013, 04:19:52 PM
I had not taken creatine since the beginning of 2007 I started taking creatine on the 16th Sept this year through the latter stages of my diet I decided last Mon the 23rd Dec to stop taking it for a few weeks I had taken it for 14 weeks in a row and then give it another go just before my powerlifting comp in Feb to see if it may help me lift another kg or 2 I am still not convinced that creatine makes any different to me what so ever as I have not noticed any real different in the gym allow I think I did get in to probably my best condition ever this year whislt taking creatine but I think this was down more to my very long steady diet than anthing else. Here is a video photo montage of photos taken of me on the 9th of Nov the night before my last show this year.

http://www.youtube.com/watch?v=WFLbmmQgx9E


Title: Re: Felix,s Journal
Post by: felix on December 30, 2013, 07:07:14 PM
I trained Shoulders and Triceps today.

SHOULDERS

DUMBBELL SHOULDER PRESS
30LB DB,s X 10
35LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6

SIDE LATERALS
7KG X 10
9KG X 8
24LB X 6
30LB X 6

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 8

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6


Title: Re: Felix,s Journal
Post by: felix on January 02, 2014, 09:47:27 PM
Happy New Year everyone. I trained Legs today and it went pretty well probably because I trained at 3 pm today I normally train at 10am these days but I always find I am that bit stronger when I train latter on in the day.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 16
68LB DB,s X 12
123LB DB,s X 12

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6
60KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 03, 2014, 04:12:29 PM
I trained Chest and Biceps today.

CHEST

DECLINE SM BENCH PRESS
20KG X 10
40KG X 8
50KG X 6
65KG X 6
85KG X 3

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
74LB DB,s X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
41LB DB X 8
46LB DB X 6


Title: Re: Felix,s Journal
Post by: SuperSi on January 03, 2014, 05:58:36 PM
Happy New Year, Felix. :) Good to see the lunges still going strong! :o


Title: Re: Felix,s Journal
Post by: felix on January 03, 2014, 11:54:06 PM
Thanks Si I am happy the way the lunges are going I just need to get my deadlift up abit more. Happy New year to you too.


Title: Re: Felix,s Journal
Post by: felix on January 04, 2014, 02:01:22 PM
I weighed myself this morning I was 11.4 3/4 lb so I have lost 2 3/4 lbs since last week but with christmas eating that was really an artificial weight and I am now still 1 3/4 lb heavier than I was was the week before christmas cals are still at 3555 per day condition wise I would be pretty happy to stand on stage the way I look now I am just sligthly softer than when I last competed in Nov but quite alot fuller and more vascular looking as well.


Title: Re: Felix,s Journal
Post by: JF on January 04, 2014, 02:49:47 PM
Those calories! Awesome.

I'd gain around 5lb a week eating that many. I envy you mate. :-)


Title: Re: Felix,s Journal
Post by: felix on January 04, 2014, 06:23:16 PM
Thanks JF I normally go up to 4000 cals in the off season that sees my weight eventually going up to around 13 stone in the past when I was younger I used to eat 5000 cals a day that made my weight go up to in and around 16 stone at the minute I am planning on doing the IDFPA Single lifts competition in Feb and competing in the u75kg class in the deadlift so I am keeping my cals down abit at the minute at 3550 this will see me staying under 75kg for Feb whilst still putting on a little weight so as I will weigh up nearer the 75kg mark rather than just over the 72kg mark I am at the minute by the time of the comp. I see on your journal JF you have competed in powerlifting and have done excellent lifts you are very strong.


Title: Re: Felix,s Journal
Post by: felix on January 05, 2014, 03:49:28 PM
I trained Shoulders and Triceps today I have changed my training days about so as I can deadlift a long with my training partner who is stronger than me on deadlifts so hopefully this will help push me on I normally train back and do deadlifts on a Sun by myself as I have more time to train on a Sun sometimes during the week my workouts are very rushed with very little breaks between sets which is not the best when you are trying to go heavy.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
57LB DB,s X 4

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 6

BARBELL FRONT RAISES
10KG X 10
15KG X 10
15KG X 10
20KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 + 5KG X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 06, 2014, 10:02:21 PM
Here is a recent photo of my 75 year old training partner Ernie he is going to have a go at powerlifting this year and he is currently Irish Champion in the shot putt, discuss, hammer and weight throw.

[attachment deleted by admin]


Title: Re: Felix,s Journal
Post by: felix on January 07, 2014, 11:56:13 PM
I trained Back today.

BACK

DEADLIFTS
60KG X 10
80KG X 5
100KG X 5
120KG X 3
140KG X 3

CLOSE GRIP PULLDOWNS
117LB X 10
143LB X 8
221LB X 5
234LB X 4

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 5

HYPER EXTENSIONS
20 X 3


Title: Re: Felix,s Journal
Post by: SCOTTGALTON on January 08, 2014, 08:17:00 AM
very solid workout as always mate


Title: Re: Felix,s Journal
Post by: felix on January 08, 2014, 10:17:40 PM
Thanks Scott I like to train heavy for lowest reps its the type of training I enjoy and it works better for me too I have done alot of higher rep stuff too in the past and some even more recently with my shoulder injury and I never really get as much from it.


Title: Re: Felix,s Journal
Post by: felix on January 09, 2014, 03:51:54 PM
I trained Chest and Biceps today and it went not that great.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 8
50KG X 6
65KG X 6
87.5KG X 1

BICEPS

STANDING DUMBBELL CURLS
41LB DB,s X 8
52LB DB,s X 6
57LB DB,s X 4
63LB DB,s X 2


Title: Re: Felix,s Journal
Post by: felix on January 11, 2014, 02:18:26 PM
I weighed myself today I was 11.3 3/4 lbs so I have lost 1 lb since last week this is despite upping my cals by 90 per day from 3555 up to 3645 per day I will see what happens this week I will probably have to up them abit more normally at a very low body fat like I have now over 3500 cals would see me putting on abit of weight instead of actually losing weight again like I am now.


Title: Re: Felix,s Journal
Post by: felix on January 15, 2014, 03:25:35 PM
I trained Legs today my first workout in 6 days and it did not really go that well but I find if I take abit of the break from the gym that my strength drops abit one of the reasons I normally never like taking a break but I am sure with a week or 2 of training again my srength will be back to normal.

LEGS

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
240KG X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 10

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3



Title: Re: Felix,s Journal
Post by: felix on January 17, 2014, 08:36:32 PM
I trained Chest and Biceps today.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 10
50KG X 8
60KG X 6
80KG X 4

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 6
46LB DB,s X 6
57LB DB,s X 5

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8
46LB DB X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: daddy1 on January 17, 2014, 09:00:49 PM
Hey mate,

nice training as ever mate.

You powerlifting this year mate?


Title: Re: Felix,s Journal
Post by: felix on January 18, 2014, 01:48:51 AM
Yes Daddy1 I am doing the IDFPA Single Lift Irish championsips on the 8th of Feb I am doing the deadlift I would like to qualify for the Irish Team for the European Championships which are being held in Ireland latter this year at my current light bodyweight I need to lift 162.5kg to qualify for the team hopefully I should be able to do this fingers crossed.


Title: Re: Felix,s Journal
Post by: felix on January 18, 2014, 01:42:08 PM
I weighed myself today I was 11.5 1/2 lbs up 1 3/4 lbs since last week still very light but on the plus side condition is still very good I am on 3645 cals per day I am just going to keep this the same next week as well.


Title: Re: Felix,s Journal
Post by: daddy1 on January 18, 2014, 07:49:42 PM
Yes Daddy1 I am doing the IDFPA Single Lift Irish championsips on the 8th of Feb I am doing the deadlift I would like to qualify for the Irish Team for the European Championships which are being held in Ireland latter this year at my current light bodyweight I need to lift 162.5kg to qualify for the team hopefully I should be able to do this fingers crossed.

I wish you well with that mate. Keep us informed  :)


Title: Re: Felix,s Journal
Post by: felix on January 18, 2014, 11:44:18 PM
Thanks Daddy1.


Title: Re: Felix,s Journal
Post by: felix on January 19, 2014, 06:52:31 PM
I trained Back today I decided this morning that I would try and deadift 162.5kg today this is the weight that would qualify me for the Irish Team to compete in the European championships if I lift it at the Irish Championships on the 8th of Feb I train alone on a Sun and I have a habit of taking very little break bewteen sets more or less sometimes just reloading the bar and going again today I did this on my deadlift and 140kg and 150kg felt very heavy so before I took a go at the 162.5kg I took of my belt, drank some water, re chalked my hands which all took 2 or 3 minutes and then I managed to lift the 162.5kg which I was very pleased with today I am now thinking at the comp I may go for 162.5kg for my 2nd lift and then try for 170kg on my 3rd lift my current bodyweight is 72.3kg. I am going to start taking creatine tomorrow I have been of it for 4 weeks now after having been on it for 12 weeks when and shortly after I was competing in bodybuilding last year to tell you the truth I do not really think creatine does anything for me it has not done in the past any way but I think it may be worth I try over this next few weeks even if it maybe helps me lift an other couple of kg.

BACK

DEADLIFTS
60KG X 5
80KG X 3
100KG X 2
120KG X 1
140KG X 1
150KG X 1
162.5KG X 1

CLOSE GRIP PULLDOWNS
117LB X 10
169LB X 8
221LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3

DUMBBELL ROW
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Nagels on January 19, 2014, 07:36:20 PM
Solid lifting felix , rest is needed when moving heavy stuff (not that I know anything nowadays about heavy stuff  ;))
Creatine - deffo worth taking it , even if it improves performance by a percent or two it's another marginal gain. Look forward to hearing how it goes on the 8th Feb and best of luck in your prep.


Title: Re: Felix,s Journal
Post by: felix on January 20, 2014, 12:09:34 AM
Thanks Pat I am always telling my clients to take abit longer bewteen sets when they go to quickly and then I go quickly myself a lot of the time.


Title: Re: Felix,s Journal
Post by: felix on January 20, 2014, 03:08:41 PM
I trained Shoulders and Triceps today and I was very pleased to dumbbell shoulder press the 63lb db,s again this is the heaviest I have went since I hurt my shoulder last Feb before that I could shoulder press the 68lb db,s but I was also almost a couple of stone heavier than I am now.

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 4

SIDE LATERALS
7KG DB,s X 10
9KG DB,s X 8
24LB DB,s X 6

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 10
42KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 + 5KG X 3

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 6


Title: Re: Felix,s Journal
Post by: felix on January 21, 2014, 11:38:32 PM
I trained Legs today and it went pretty well I got 17 steps with 112lb db,s in the walking lunges a new personal best for me with the 112s.

LEGS

WALKING DUMBBELL LUNGES
BW X 20
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 17 PB

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
245KG X 6

LYING LEG CURLS
59LB X 10
72LB X 10
85LB X 10

LEG PRESS
98LB X 20
137LB X 20
189LB X 12

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

SEATED CALF RAISES
30KG X 10
40KG X 8
50KG X 6

ABS

CRUNCHES
40 X 3



Title: Re: Felix,s Journal
Post by: felix on January 23, 2014, 03:41:26 PM
I trained Chest and Biceps today.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 10
50KG X 8
60KG X 6
80KG X 3

BICEPS

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 6

DUMBBELL CONCENTRATION CURLS
35LB DB X 10
41LB DB X 8




Title: Re: Felix,s Journal
Post by: ben-howard on January 23, 2014, 03:53:15 PM
great consistancy felix and great to see you pushing for more each session!  8)


Title: Re: Felix,s Journal
Post by: felix on January 23, 2014, 10:10:45 PM
Thanks Ben my aim every time I train is to lift more weight or do more reps than my last workout allow unfortunitely it does not always workout that way.


Title: Re: Felix,s Journal
Post by: felix on January 25, 2014, 02:29:21 PM
I weighed myself today I was 11.5 1/2 lbs the same weight as last week I loaded up on creatine this week I will give it ago over this next few weeks calories are still at 3645 per day.


Title: Re: Felix,s Journal
Post by: ben-howard on January 25, 2014, 04:16:31 PM
Thanks Ben my aim every time I train is to lift more weight or do more reps than my last workout allow unfortunitely it does not always workout that way.

great to have that aim, and yes i know what you mean, often its the ones you really have to drag your arse to that you do very well in


Title: Re: Felix,s Journal
Post by: felix on January 25, 2014, 10:56:32 PM
Very true Ben sometimes I go to gym not feeling great at all and have an excellent workout and others times I feel really up for it but when I start training it does not really happen.
I see there are 230 people entered in the IDFPA Single Lift Irish Championships I am competing in in 2 weeks time thankfully it is being held over 2 days but will be still very busy on the Sat when I am competing I am sure.


Title: Re: Felix,s Journal
Post by: felix on January 26, 2014, 03:54:26 PM
I trained Shoulders and Triceps today not a great workout at all after having got back up to the 63lb db,s on my shoulder press last week today I really struggled with the 57lb db,s I also tried barbell shrugs today for abit of a change these were ok but I could feel them pulling at lower back in a bad way so I had to stop my heaviest set at 4 reps which was disappointing as the actual shrug movement was still quite easy.

SHOULDERS

DUMBBELL SHOULDER PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
57LB DB,s X 4

SIDE LATERALS
8KG DB,s X 10
10KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 6

MACHINE SEATED REVERSE FLYS
21KG X 10
28KG X 10
35KG X 10
42KG X 10

BARBELL SHRUGS
40KG X 10
80KG X 8
100KG X 6
120KG X 6
140KG X 4

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 X 9

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 8




Title: Re: Felix,s Journal
Post by: daddy1 on January 26, 2014, 06:15:30 PM
WOW. that a lot of people in the championship mate


Title: Re: Felix,s Journal
Post by: felix on January 26, 2014, 07:49:57 PM
Yes Daddy1 its got very big they are now talking about running regional qualifiers from next year to qualify to compete in the Irish Championships.


Title: Re: Felix,s Journal
Post by: felix on January 31, 2014, 09:30:46 PM
My Uncle Paddy who was also my best friend passed away suddently on Mon and was buried on Wed he was 82 but was in great health all his life up untill the day he passed away so it was a big shock I will really miss him. I started back training at the gym on thurs I trained Chest and Biceps.

CHEST

DUMBBELL BENCH PRESS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
68LB DB,s X 6
79LB DB,s X 3

DECLINE SM BENCH PRESS
40KG X 10
50KG X 8
60KG X 6
80KG X 4

STANDING DUMBBELL CURLS
30LB DB,s X 10
41LB DB,s X 8
46LB DB,s X 6
57LB DB,s X 4

DUMBBELL CONCENTRATION CURLS
41LB DB X 8
46LB DB X 6
46LB DB X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on January 31, 2014, 09:44:20 PM
Last night at the Ballymena Sports Awards I was really happy that my client Sharon Magee won the Ballymena Sports Person of the Year Award for the 3rd year in a row which is a fantastic achievement. I trained Back today my 75 year old training partner Ernie deadlifted 200kg today.

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 2
120KG X 1
140KG X 1
160KG X 1
170KG X FAIL

CLOSE GRIP PULLDOWNS
117LB X 10
169LB X 8
221LB X 6

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3

DUMBBELL ROWS
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 4

HYPER EXTENSIONS
20 X 3

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: ben-howard on February 01, 2014, 08:05:57 AM
great training session felix! tell us more about Ernie, 75 yrs old and 200kg deadlift!  :o :o :o


Title: Re: Felix,s Journal
Post by: felix on February 01, 2014, 01:47:10 PM
Thanks Ben I first started training with Ernie around 25 years ago after he came over and showed me how to do a few exercises right then around 5 years ago I lost contact with him but a few months ago he came in to the gym one day and we started training with each other again most training days anyway. Ernie is in and around 6 feet and weighs 100kg he is current Irish Champion in his class in the shot putt, discus, hammer and weight throw and he is also a 2nd dan black belt in karate recently he decided to start deadlifting having not really done very much of it before and his weights have really came up in it hitting personal bests recently of firstly 180kg then 190kg and this week 200kg with I think a good bit more weight yet to be lifted by him in the coming weeks and months he has decided to enter the IDFPA Single Lift Irish Championships next weekend I have a feeling he will do really well as 200kg is excellent lifting especially at 75 years old.


Title: Re: Felix,s Journal
Post by: felix on February 01, 2014, 01:55:50 PM
I weighed myself today I was 11.7 lbs up 1 1/2 lbs from last week my diet was not great this week with eating some foods I normally do not eat I am now back on my normal current diet of 3645 cals per day.


Title: Re: Felix,s Journal
Post by: ben-howard on February 01, 2014, 02:05:12 PM
sounds like an all round strong dude! your deadlifts are coming back very well too!


Title: Re: Felix,s Journal
Post by: felix on February 01, 2014, 02:43:01 PM
He is very strong all round Ben my deadlifts are coming on abit but not as much as I would like I still feel they are well behind in comparaison with my strength on other back exercises like my seated rows and pulldowns where for example if anything I am a rep or 2 ahead of Ernie on these and they are strong movements for him too.


Title: Re: Felix,s Journal
Post by: felix on February 02, 2014, 03:31:29 PM
I trained Shoulders and Triceps today

SHOULDERS

DUMBBELL SHOULDER PRESS
24LB DB,s X 10
30LB DB,s X 8
41LB DB,s X 6
52LB DB,s X 6
63LB DB,s X 4

SIDE LATERALS
8KG DB,s X 10
10KG DB,s X 8
24LB DB,s X 6
30LB DB,s X 6

BARBELL FRONT RAISES
15KG X 10
15KG X 10
20KG X 10
20KG X 10

MACHINE SEATED REVERSE FLYS
28KG X 10
35KG X 10
42KG X 10

TRICEPS

PUSHDOWNS
8 PLATES X 10
10 X 8
12 X 6
15 + 5KG X 6

KICKBACKS
30LB DB,s X 10
41LB DB,s X 8
52LB DB,s X 6
52LB DB,s X 10

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: felix on February 02, 2014, 06:56:46 PM
I found a Wilks Calculator last night here is the link to it http://www.powerlifting-ipf.com/fileadmin/data/wilkscalc.htm it is very interesting on paper I would have though my 182.5kg at 84kg bodyweight that I lifted in March last year was alot better than me lifting 162.5kg at 72.5kg a couple of weeks ago but using the Wilks calulator there is not much different with the 182.5kg at 84kg coming out with a score of 120.96 and the 162.5kg at 72.3 coming out with a score of 118.86 not much differents really my best competition lifts from Feb 2012 of 162.5kg at 74.6kg comes out with a score of 116.21 and from Oct 2012 of 175kg at 78.8kg comes out with a score of 120.65 so not much differents really in my Wilks score with the extra body weight. The main differents is at 84kg I can barely see an ab and at the minute at 73kg I have very good definition and I am in and around my bodybuilding competition shape so I do not really see the point on putting on much body weight the thing for me to do at the minute is to try and improve my technique and speed and try lift more weight and improve my Wilks score at the weight I am at.


Title: Re: Felix,s Journal
Post by: felix on February 03, 2014, 02:31:27 PM
I trained Legs today.

LEGS

LEG PRESS
140KG X 10
180KG X 8
220KG X 6
245KG X 6

LYING LEG CURLS
59LB X 10
72LB X 8
98LB X 6

LEG EXTENSIONS
98LB X 20
137LB X 20
189LB X 18

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20


Title: Re: Felix,s Journal
Post by: felix on February 04, 2014, 07:08:10 PM
I trained Back today but I did not deadlift as I am competing at the IDFPA Single Lift championships this Sat but the exercises I did went quite well.

BACK

CLOSE GRIP PULLDOWNS
117LB X 10
156LB X 8
221LB X 6
234LB X 4

PLATE LOADED SEATED ROWS
80KG X 10
100KG X 8
120KG X 6
150KG X 3

DUMBBELL ROW
46LB DB X 10
57LB DB X 8
79LB DB X 6
90LB DB X 6

HYPER EXTENSIONS
20
+10KG X 10
+10KG X 6

ABS

CRUNCHES
40 X 3


Title: Re: Felix,s Journal
Post by: Turpin on February 04, 2014, 10:59:32 PM

 Good luck on Saturday Felix  :)

  T.


Title: Re: Felix,s Journal
Post by: JF on February 05, 2014, 11:02:44 AM
Good luck Felix


Title: Re: Felix,s Journal
Post by: felix on February 05, 2014, 02:57:20 PM
Thanks Tupin and JF.


Title: Re: Felix,s Journal
Post by: ben-howard on February 05, 2014, 03:49:51 PM
good luck mate, will be keeping an eye out to se