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Boards => Journals => Topic started by: DDG on October 17, 2015, 05:39:15 AM



Title: Chronicles of the physique culturist ...
Post by: DDG on October 17, 2015, 05:39:15 AM
So, it's been a little more than two years since I left the forum and ended my long-running journal. In that time I've competed twice and won twice, the latter of which was last weekend at the UKDFBA championships in Leamington, where I prevailed in the U68kg open men's class. I thought it would be nice to share some of the photos from this competition and so I'll start with comparisons of the entire class.

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Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 05:42:18 AM
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Title: Re: The Comeback ...
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Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 05:51:31 AM
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Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 05:54:50 AM
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Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 06:06:25 AM
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Title: Re: The Comeback ...
Post by: ben-howard on October 17, 2015, 06:23:02 AM
You looked very complete dean, totally void of any body fat great balance shape, muscularity and presentation was flawless! Would you say that was your best shape? What's next for you ? How come you didn't compete Sunday?


Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 06:42:22 AM
You looked very complete dean, totally void of any body fat great balance shape, muscularity and presentation was flawless! Would you say that was your best shape? What's next for you ? How come you didn't compete Sunday?

Thanks Ben. I'll post up some personal ones from my routine later. Would I say that was my best shape? Pretty close if not my best and certainly as good as I can be at 45, approaching 46. These judgements are marginal and so it's always difficult to say - but I think it compares favourably with last year's showing at the BNBF Midlands and before that my showing at the BNBF Northern back in 2003.

There's nothing left for me this year, so I'm resting up. Never say never, I guess in the future. Maybe I'll compete again, maybe I won't. I'm not sure. I don't feel as though there's anything left to prove so ...

I didn't compete on Sunday because Saturday was a very long day. I'd gone 27 hours without carbs when I hit the stage at around 6pm last Saturday night. I hadn't drunk very much water and I'd had only 4 hours sleep. Add all of the that up and it surely equates to fatigue. I was exhausted after the overall and aching from the effort. I couldn't face another day, it was as simple as that. I wanted to go home, eat, sleep, relax and enjoy my Sunday without the pressure of having to perform all over again. Add to that the fact I'd just shown up at my absolute best for where I am now, and there's no where to go from there. It's really that simple.


Title: Re: The Comeback ...
Post by: ben-howard on October 17, 2015, 09:06:34 AM
sounds like you gave it your all, and it shows! did you do anything different this year compared to last time? how did you approach your prep?


Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 10:17:15 AM
sounds like you gave it your all, and it shows! did you do anything different this year compared to last time? how did you approach your prep?

Last time was last year. Very little changed from last year to this year. The biggest change arrived some four years ago when I decided to get back in shape following David Hodson's competitive success. I started dieting in late August of 2011 and then competed later in 2012. In truth, I looked better during late January and early February and then lost some interest. The point, however, is that I never really l slipped from that and have trained and followed a sensible eating plan since that time. The luxury of having my own equipment for three years meant I was able to train virtually daily. I love training and never tire of it, and it helps keep me in shape year round. I don't think I've been above 10st 9lbs in over four years. The other change has been one of personal circumstance. Living alone means I can please myself, eat when I want to eat, train when I want to train and basically be in charge of my own destiny. In the last eighteen months this has made a huge difference, for I have no one to satisfy in this regard but myself. Unfortunately, I sold my gym back in March, but I have since continued to train daily at a local gym.

So, coming into this show I was already lean and already quite light, probably around 10st 2-3lbs. At five weeks out, I decided to knuckle down and eliminate certain foods, including any once weekly meals out. In five weeks I didn't take a day off. I trained my legs right up to the show the last workout being three days out. My last workout was on Thursday, so the only day off I had was the day before I competed (Friday). Diet wise, I gradually began tightening up the closer the competition became. I dieted exclusively on fish, cutting out salmon and mackerel at four weeks out and moving exclusively to cod. I cut out all other veg except broccoli at about three weeks. From here on in, I ate only sweet potato, cod and broccoli, supplemented with oats and whey isolate first thing and some sugar (banana or dates post workout). At a week out, I eliminated oats and whey and reverted to the above. Throughout my preparation I used iBCAAs pre and post workout and in the final week first thing before consuming some cod. In the last eight days, I introduced creatine monohydrate for the first time in over a year and loaded on ten grams a day, five grams pre and post workout, or on certain days when I was weight training and cardio-ing, five grams after each workout.

That's pretty much it. Simple diet and consistent training from a low level of body fat to begin with. In actuality, I lost only around four-five pounds in five weeks at the end.


Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 10:35:33 AM
Some personal shots ...

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Title: Re: The Comeback ...
Post by: Jon on October 17, 2015, 11:06:30 AM
Dean it's good to have you back and thanks for sharing the photos. I think this was the best I've seen you and at 45 to equate or even top what you achieved over a decade prior is impressive. Your bodyfat looked very low, from the front the abs/intercostals were deep and etched with well separated quads. From rear there was huge amount of detail in your back from top to bottom, with feathering in your hamstrings. It looks like you were holding good size too. Your posing and routine - as always - was first class.

Well done on the victory. Would have been great to see you battle it out at the International but I can understand why you wouldn't want to do it all over again the following day given the grueling final days' prep you were adhering to. Interesting that you favoured no carbs though?

Was nice talking earlier in the day. I was hoping to catch you after the show but I guess you were already on your way home and looking forward to some food and sleep!


Title: Re: The Comeback ...
Post by: ben-howard on October 17, 2015, 11:16:08 AM
wow so really the secret is to stay very lean in the offseason also, i agree, very against the grain to go no carb before the show, worked very well though!  8)


Title: Re: The Comeback ...
Post by: DDG on October 17, 2015, 02:08:11 PM
Dean it's good to have you back and thanks for sharing the photos. I think this was the best I've seen you and at 45 to equate or even top what you achieved over a decade prior is impressive. Your bodyfat looked very low, from the front the abs/intercostals were deep and etched with well separated quads. From rear there was huge amount of detail in your back from top to bottom, with feathering in your hamstrings. It looks like you were holding good size too. Your posing and routine - as always - was first class.

Well done on the victory. Would have been great to see you battle it out at the International but I can understand why you wouldn't want to do it all over again the following day given the grueling final days' prep you were adhering to. Interesting that you favoured no carbs though?

Was nice talking earlier in the day. I was hoping to catch you after the show but I guess you were already on your way home and looking forward to some food and sleep!

Thanks Jon, I appreciate that, and, yes, it was good to catch up on the day and move forward beyond the past. As mentioned above, I put a lot into it but it probably reflects more tellingly on the consistency with which I've applied myself to training and diet in the last four years and especially in the last two years. Beyond this, I think the preparation has been tighter. So, whereas in the past I might have taken more liberties with cheat meals, puddings, cookies and other such treats, during the last two diets I haven't broken the metronome of discipline. Not even a cheat meal. In any case, these days I rarely eat any of the rest, perhaps maybe on a special occasion, a birthday or at Christmas.

Regarding carbs, and Ben picked up on this point as well, I rested the day before the competition and was fairly depleted. Not that I carb deplete as a procedure, but simply that I am over-trained (deliberately) and therefore in deficit. On Friday morning, I started out with my first carb meal at 5am, then more carbs at 7am, then at 9.30, then 12.30 and finally at 3.15. This was five lots of carbs and I could see myself steadily filling out, helped with plenty of water. In the context of having consistently trained on just 3 carb meals per day, this 'mini-carb-up' made a huge difference to the way I looked in the absence of any training. I was really full looking on Friday evening and concerned as to whether my legs would 'dry-out' for the following day. However, when I awoke at around 4am on the Saturday morning I knew everything was ok and would remain so as long as I stuck to the plan of eating no more carbs and simply consuming a piece of cod and a few sprigs of broccoli every 2 1/2 hours, which is what I did. I also took on board about 1 1/2 pints of water first thing (including an Americano coffee) and then just reverted to mouthfuls throughout the day, keen to ensure that I continued to move water through my system. Each time I did I would replace this with a little more water and so on. This averted any potential problem of dehydration and my body shutting down, something which has affected me in the past. Overall, then, I feel the carbs went in at the right time to replenish depleted glycogen and further create a level of fullness that seemed to work well on the day.


Title: Re: The Comeback ...
Post by: felix on October 18, 2015, 01:01:34 AM
Well done on your UKDFBA Win Dean you look excellent in the photos.


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 02:32:21 AM
Well done on your UKDFBA Win Dean you look excellent in the photos.

Thank you Felix. I'm delighted with the win for a variety of reasons but principally because I managed to get everything right for this one and have it appropriately captured. Victory is always sweet, but especially so given the calibre of Matt, a two-time British NPA Lightweight champion and UIBBN World Bantamweight winner still within the peak range of his ability, not to mention the remaining athletes in a nine strong solid line-up.


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 03:01:50 AM
So, a week after the show my weight is almost exactly 63kg or a fraction under 10st 1lb. Visually, I now look about a week off competing, with prominent vascularity, still paper thin skin and really only a discernable loss of condition and detail around my mid-section. All this was helped or hindered, I am not sure which, on Thursday, when following a meal out with some governors and staff of my son's primary school (I am a parent governor), I fell ill half way through the morning. The night before I had ordered a starter of meatballs in a rich tomato sauce, which seemed fair enough since the place I was eating was and is a good quality restaurant. However, having cut one meal ball open I noticed the slightest amount of pink in the centre, pointed this out to the person sitting next to me, but then shrugged and carried on eating.

Thursday morning, I drove to work early, arriving at 6.45am for a 7am cardio session in the university gym, where I hold a second membership. I went on the Arc machine (a bit like an elliptical cross-trainer) and worked between 75-80% for 30 minutes. It was quite a hard session and I was tired as I got off. I put in all the usual post-workout supplements, showered and was behind my desk by eight o clock. Following the workout, I felt very tired, as though I wasn't quite getting over the effort and exertion I'd invested. By eleven o clock I felt quite rough, like I was running on empty, completely drained and barely able to function. I struggled on, but soon realised the need to return home to sleep. At lunchtime I decided to drive back and the fifty minute journey proved something of an ordeal, so desperate I was to get back. I slept for two hours, woke up and still felt exhausted, but managed to eat an apple, consume some whey and make off for a governors' meeting at my son's school. I lasted just twenty minutes before caving in; I explained and gave my apologies - they said I looked very pale, a fact the car mirror confirmed. I was home by 5.30pm and in bed asleep, which is where I stayed for the next twelve hours. I couldn't quite believe it, for I had slept so long and fasted a whole thirteen hours, and my condition was as hard as nails. Then and there, I decided I wouldn't train on Friday, my first break in a week since resting the day before the show. As the day wore on I started to feel a bit better and managed all of my meals, although I had some gut bloat which is still bothering me and letting me know that everything isn't yet 100%. The moral of the story is never ignore a sign which you know instinctively to be correct. At first I simply considered this was exhaustion following the show, then I attributed it to a virus, but without any other discernible signs of illness and a lingering gut issue, I eventually re-traced my experience to the meal and this, I believe, has affected me. Still, I was able to return to the gym yesterday and this is how it went ...   


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 03:44:07 AM
At this point in my journey I had the opportunity to reconfigure a workout plan, to: a push, legs, pull pattern; or chest and arms, legs, back and delts routine; or upper/lower body split ... yet figured instead I'd keep with the workout configuration used leading up to the show: chest and biceps, legs, back and rear delts, delts and triceps (chest assist).

Most of us are genetically challenged in some way through the course of our bodybuilding exploits. For me, it is my arms that need the extra effort and attention, not that they look weak when my energy flow is in surplus, for they appear one of my stronger body parts. Yet on a diet, when I'm in calorie deficit, the biceps and triceps seem to lose more than other areas of my physique such as legs or back, or even delts for example. Over the years, I've noticed that the way to address this issue is to avoid attempting to fit too much into one workout, for the longer the workout the more susceptible one is to catabolism whilst in calorie deficit. In the past, I was a strong advocate of upper/lower body split training, and, for sure, this is one excellent way to get in shape quickly. Yet its major drawback is that arms are invariably always trained last, when energy levels are low, focus is diminishing and the level of perceived exertion appears at odds with the poundage employed. The way around this is to privilege the biceps and triceps in a workout that isn't too long. Some might say, just train arms on their own and, indeed, this is an option, but it is one not especially metabolically demanding. By my reckoning chest can be trained in fifteen to twenty minutes which leave a good ten minutes to train biceps in order to keep the workout within a half hour frame (all of my workouts are achieved in less than half an hour).

Yesterday, I used the Smith machine for 6 sets of incline press, the bench set at 30 degrees and employing a pyramid with three working sets at a working weight of 30kg a side for sets of 6 reps. No longer than 60 second rest in between sets and often less.

I then adjusted to flat and performed three more working sets with 25kg a side.

Finally, I finished off with two sets of incline dumbbell flyes, using a pair of 20kg dumbells and working to failure before turning the wrists and pressing out a few more reps on each set to finish.

For biceps, I warmed up with a set of 12 reps with 22.5kg barbell. Then selected my working weight of 40kg and performed 4 sets of 6 reps very strictly and with a slow, controlled eccentric phase. For me this feels quite heavy since it represents almost two-thirds of my current body weight. Rest 50-60 seconds between sets. Here, I felt fresh enough to be able to really focus and put everything into these sets. Four sets was easily enough for my biceps was bursting at the end, fully pumped, expanded and vascular.

Post workout supplements - iBCAAs with extra leucine and a ripe banana, then home for a meal of cod, large sweet potato and broccoli.

Legs later today ...

Workout complete (at least 15 sets, plus a few warm ups) in about 25 minutes


 


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 08:10:37 AM
As a measure of condition holding up, here is a shot taken first thing this morning ...

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Title: Re: The Comeback ...
Post by: Badger on October 18, 2015, 08:31:03 AM
This brings back memories!

I remember contacting you for guidance on what literature to read and generally how to get into shape after I all got all touchy when you mentioned that fat burning supps are no replacement for hard work.. That led to a great season in 2011 where you were with me at every show (5 of them if I remember correctly) and by listening to your advice especially with regard to diet I got into the best shape I have been in.

It was a great experience to be at the UKDFBA show and have the back stage banter with you and Mick. During my hiatus from the game I realised that in the outside world there are not many people who share the same  sense of humour or intensity.

There is no question you were at your very best mate and it was achieved via a lot of good nutrition and training for an extended period of time. Having seen you compete at the NPA Yorkshire in 2012 aswell it gave a good source of comparison and cemented in my mind that a key part of getting to the elusive areas of conditioning and fullness you reached is simply working hard enough for long enough with enough focus. Age when the years are used wisely allows you to build more density and potential for detail, which your back was a great example of.

You live the life quite simply and because you prioritise your nutrition and training and this combined with time and a not half bad set of genetics means you can present a physique that is competitive standing next to anyone I have seen on stage.

Going into my own exploits next year I am looking forward to reaching my own version of your level.. Bring it on 2016! Onwards and lean'wards!








Title: Re: The Comeback ...
Post by: SuperplexSteve on October 18, 2015, 09:10:39 AM
Hi Dean, well done on your win, the package that you presented is outstanding.  I find it hard to believe that you are 63kg at the moment.  From the pictures, I would have put you at the upper end of the weight limit.  I feel very motivated to go up there and compete on this stage next year.  it looked to be a very strong class and it would be a privelege to share the stage in a line up like that.

Sorry to hear about the dodgy meal, it can be frustrating falling ill and dealing with the loss of appetite.  What I've learnt from training is that there is always a logical reason for feeling a little off.  One small thing you did during the day seemingly has a large knock on effect.

What are your thoughts about combining the arm training with a body part like shoulders?  For the past year, I have trained arms on its own day precisely for the reason that it has previously been treated as an afterthought.  At the same time, with training arms on they're own, it doesn't feel like I'm justifying the calories I'm consuming.


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 11:08:13 AM
This brings back memories!

I remember contacting you for guidance on what literature to read and generally how to get into shape after I all got all touchy when you mentioned that fat burning supps are no replacement for hard work.. That led to a great season in 2011 where you were with me at every show (5 of them if I remember correctly) and by listening to your advice especially with regard to diet I got into the best shape I have been in.

It was a great experience to be at the UKDFBA show and have the back stage banter with you and Mick. During my hiatus from the game I realised that in the outside world there are not many people who share the same  sense of humour or intensity.

There is no question you were at your very best mate and it was achieved via a lot of good nutrition and training for an extended period of time. Having seen you compete at the NPA Yorkshire in 2012 aswell it gave a good source of comparison and cemented in my mind that a key part of getting to the elusive areas of conditioning and fullness you reached is simply working hard enough for long enough with enough focus. Age when the years are used wisely allows you to build more density and potential for detail, which your back was a great example of.

You live the life quite simply and because you prioritise your nutrition and training and this combined with time and a not half bad set of genetics means you can present a physique that is competitive standing next to anyone I have seen on stage.

Going into my own exploits next year I am looking forward to reaching my own version of your level.. Bring it on 2016! Onwards and lean'wards!




Yes, some great memories for sure, Dave. The journey you travelled back in 2011 was a most inspiring one and one that has served to stoke my appetite for dieting and training consistently ever since. As mentioned above, it produced an impetus that continues today and which has never really subsided. I have come to 'be' and in this vein I shall continue. Notwithstanding the very end of the day when I'd run out of gas, the experience overall a week last Saturday with you and Mick is one I shall always remember. The pump up room, the tanning up, the banter and actually the overall sense of well-being throughout the afternoon and into early evening. There have been few occasions when I have felt so comfortable backstage and this was due, I feel, in large part to the fact that everything was just 'right'; I was fortunate enough not to be 'chasing' anything, the hard work having been done and condition firmly in place. I look forward to 2016 and supporting you in whatever way I can, and the same is true also of Mick should he decided to take the plunge and return to the stage.

Hi Dean, well done on your win, the package that you presented is outstanding.  I find it hard to believe that you are 63kg at the moment.  From the pictures, I would have put you at the upper end of the weight limit.  I feel very motivated to go up there and compete on this stage next year.  it looked to be a very strong class and it would be a privelege to share the stage in a line up like that.

Sorry to hear about the dodgy meal, it can be frustrating falling ill and dealing with the loss of appetite.  What I've learnt from training is that there is always a logical reason for feeling a little off.  One small thing you did during the day seemingly has a large knock on effect.

What are your thoughts about combining the arm training with a body part like shoulders?  For the past year, I have trained arms on its own day precisely for the reason that it has previously been treated as an afterthought.  At the same time, with training arms on they're own, it doesn't feel like I'm justifying the calories I'm consuming.


Thank you Steve ... I don't think we've ever met but please accept my apology if this isn't correct. Regarding the show, I was probably lighter than 63kg actually, since I weighed in at 63.4kg with all my clobber on (hoody, bottoms, trainers, and so on). I reckon about 62.5kg or less.

I'm with you on arm training: training them on their own doesn't burn enough calories. Training them with shoulders is an option but then that leaves chest and back which I feel is too big a workout. So it's chest on its own which isn't enough and back. Obviously, its horses for courses and some folk like to do it this way, but I feel as though the split I'm currently employing is appropriate and fit for my current purposes. Keep going Steve and maybe I'll see you up on stage next year? It will be good to follow your progress in the meantime.


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 11:17:59 AM
Today's workout legs:

I started with the leg press - it's a huge Hammer Strength 45 degree beast, whose carriage weighs a ton without even adding any weight. Consequently, I always begin with this and rep out 30 as a warm up.

Then 1 plate (20kg) a side for 20 reps,
2 plates for 20 reps,
3 plats for 20 reps, ... each with a minute in between.

Then 3 working sets of 4 plates a side (which feels like the equivalent of 5 calibrated on my old leg press) for 20 reps, 15, and 15 reps, with 90 seconds rest in between.

At this point my legs were really screaming. My form is to take the weight down with my knees into my chest (no 6 inch reps) and press up without locking out and returning down in a non-lock, rhythmic fashion.

I then performed four sets of extensions, using 60kg for 6-8 reps per set and locking at the top and squeezing before lowering and driving up again.

Hamstrings next when I warmed up with stiff legged deadlifts with dumbells, beginning with the 20s for a set of 12 reps. These are performed by keeping the chest high and lowering only to around mid-shin. Any further and the form isn't correct. I come up without fully straightening and keep going in a steady, rhythmic way. My working sets were done with 26kg dumbells for sets of 7-8 reps.

Three sets of seated leg curls to finish and then five sets of toe presses on the leg press machine, hitting 6-12 reps with 3 plates a side, then reducing to 2 plates and really squeezing the calves.

So, all in all, not particularly heavy but very quick and demanding and all complete in about 30 minutes.

Post workout I consumed 15g of iBCAAs with additional leucine and 50g of dates. I ate a solid meal one hour later (salmon, broccoli, asparagus and a large sweet potato).

Job done for today 8)


Title: Re: The Comeback ...
Post by: Turpin on October 18, 2015, 11:39:44 AM
Looked terrific in your pics , and I am looking forward to reading how you implement your training & diet to achieve your look.

 T.


Title: Re: The Comeback ...
Post by: Glen Danbury on October 18, 2015, 12:45:39 PM
your physique looks ever improving Dean. really impressive showing.

looking at the pics you do at home and backstage I dont feel like those stage pics do you any justice (same with what I have seen of steve howarth) - images dont seem to fully show how cut you really are/were.

truly impressive showing though. well done on making me feel even more of a fatty ;)


Title: Re: The Comeback ...
Post by: Damo NY on October 18, 2015, 02:09:12 PM
Well done last weekend Dean.

Quality physique throughout and you've proven that improvements can still be made for guys in their forties and onwards.  8)


Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 04:45:45 PM
Looked terrific in your pics , and I am looking forward to reading how you implement your training & diet to achieve your look.

 T.

Thanks T. I'll be journaling for a while ...

your physique looks ever improving Dean. really impressive showing.

looking at the pics you do at home and backstage I dont feel like those stage pics do you any justice (same with what I have seen of steve howarth) - images dont seem to fully show how cut you really are/were.

truly impressive showing though. well done on making me feel even more of a fatty ;)

Thanks Glen. I do have quite a few shots that show the detail, some are clearer and more obvious than others. As far as improving goes, I think I just came in sharper. I was certainly as sharp for the BNBF Midlands last year, but perhaps a little flatter and a tad lighter. The difference in fullness made a significant difference to my overall appearance, I think. Thanks for the props!!



Title: Re: The Comeback ...
Post by: DDG on October 18, 2015, 04:49:05 PM
Well done last weekend Dean.

Quality physique throughout and you've proven that improvements can still be made for guys in their forties and onwards.  8)

Thanks Damian - it was good to go toe to toe in the overall as well  8) Maybe I'll put up some of our comparisons later ...

You know, I saw my dad about a week before the show and he reckoned I looked bigger. But, I said to him, dad I'm not I'm just a bit sharper it's definition not extra size. Small margins seem to become much bigger at the sharp end of condition, and so it proved. Thanks again and I'll keep pressing on ... I'll soon be closer to fifty!! ha ha  ;D


Title: Re: The Comeback ...
Post by: K_Dogs on October 19, 2015, 11:01:51 AM
Welcome back Dean  :D

I do enjoy your detailed writing style. Your wisdom shines through.

How have you coped from a psychological point of view?


Title: Re: The Comeback ...
Post by: Maveric Matt on October 19, 2015, 12:34:55 PM
Hey Dean! Good to se you posting again.  This is the first proper chance I've had to see some pictures (on a monitor not phone), and I must get round to ordering them.
Well done again for the show.
How are the boys doing?


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 05:37:07 AM
Welcome back Dean  :D

I do enjoy your detailed writing style. Your wisdom shines through.

How have you coped from a psychological point of view?


Thank you Keith, nice of you to say.

From a psychological point of view coping has been more straightforward these last two years and I say two years because, of course, I also competed in 2014 at the BNBF Midlands show where I pretty much effectively nailed things. As mentioned above, I live alone, except for when my children are with me, and so I have the freedom to plan my days accordingly. In competition mode all this means there are fewer distractions, fewer temptations, fewer (in fact, no) conversations around or about what to eat, whether to break the pattern and cheat and so on. For all intents and purposes I am 'metronomic' and everything just happens as it should. Psychologically then, my mind is more even and there are fewer spikes and troughs. However, I'll make no bones about the fact that the last ten days before the last show were incredibly difficult. Some days I was struggling because the deficit was hurting so much and I just closed it out and thought of the end point. Towards the end I did feel as though I'd had enough, not so much of training, or what I was eating, but more the fact of becoming tired of the entire process: consuming me, my thoughts, my every waking moment. It was a huge release to wake up on Sunday 11th October satisfied and relieved to know it was all  over. Of course, you get over that feeling after a few days of higher calories and the strong sense of accomplishment that peaking for a competition brings. It is a pity I cannot compete in the US, but for a busy next few weeks at work. Indeed, it is plain frustrating given the fact I'm still in top shape and ticking along nicely (although yesterday at work was I was a bit lethargic). In fact, I'd go as far to say that I'm looking harder right now than I did a week out from the UK show - my skin still being paper thin and glutes properly splintered. But I made a choice and that's that. In fact, ironically in some ways this is harder to deal with psychologically than my preparation for the last show, from which I've now totally recovered psychologically if not perhaps fully physiologically (as my sleeping pattern is still awry).

Hey Dean! Good to se you posting again.  This is the first proper chance I've had to see some pictures (on a monitor not phone), and I must get round to ordering them.
Well done again for the show.
How are the boys doing?
 

Hi Matt, and thanks it's good to be back and have something meaningful to say in terms of reflections on a real experience. And, thanks again, naturally I'm pleased with how things worked out for me. The final week always is anxiety provoking and this proved no exception. Competitively speaking, there is no stronger relief than arriving at the venue, sitting out the many hours of waiting patiently for a time to arrive and then stripping down to be tanned up and knowing, then and there, in that very moment that everything has come together. It isn't until I'm properly tanned and able to see how I truly appear that I can relax (or not) and fully enjoy what I'm doing. It's a pity that this ecstasy resides within only the small space of a very narrow window, its fleeting presence gone as quickly as it arrived. But for two hours nothing compares ...

The boys are doing very well, thanks and growing up quickly. William will be eight a month after Christmas and Alex is 3 years and 3 months tomorrow. They are pretty challenging at times as they deliberately wind each other up, My 3 year old, in particular, is very challenging at the moment and starting to test all kinds of boundaries. Both like mischief and both probably take after me in a number of respects, although Alex is the one more likely to be athletic, I think. William is big and strong and probably on course for six foot, no kidding!! Both boys are doing well at school and at nursery respectively and both are showing academic inclinations, that is, according to William's latest parents' evening report and Alex's ability to learn quickly, understand concepts and articulate himself effectively. More than this, though, both are full of fun and happiness and always smiling and enjoying life and I am pleased for them in this respect. Their innocence is wonderful and long may it last for cynicism is a cruel leveller but real aspect of adult life. They find their own way and interests, as I do not wish to impose mine on their tastes and preferences, but respect their individuality. I am off on Friday with William as his half term begins; I then repeat a week on Thursday and Friday at the end of his holiday so I'm looking forward to having him on my own and without Alex for once. Equally, it will be nice to have Alex early in November when William is off at scout camp for a weekend. It just feel I can give them better quality time individually than when they're together, which is often fire fighting stuff. I hope your little boy is doing well too?


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 05:44:29 AM
Last night's workout (unusually late for me but I had a busy day yesterday and the gym was packed) which turned a few heads ;D

Back and rear delts.

Pull-ups - 4 sets - 14 reps, 9 reps, 8 reps, 7 reps. 1 minute in between.

Bent over barbell rows - 6 sets - 60kg x 10 reps, 70kg x 8 reps, 80kg x 8 reps, 90kg x 5 reps x 2; 80kg x 6 reps. (All done with body parallel to the floor - i.e. proper bent-over rows not the modern 'Big Dave' version of trap shrugs. 1 minute in between..

Seated cable rows - 3 sets - 60kg x 6-8 reps - pull in, hold and squeeze each rep. 30 seconds in between..

Cable rear delt flyes - setated pull two cable across each other and back - great exercise to work the rear delts and detail of the upper back region.  4 sets of 6-8 reps. 30 seconds in between.

Workout complete in 25-30 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 05:45:57 AM
Off to the university gym in 15 minutes for a delts and triceps workout - one of favourites - nice and easy. The gym opens at 7am, so I drive there 40 minutes, train, shower and behind my desk at work for 8am. ;D


Title: Re: The Comeback ...
Post by: ben-howard on October 20, 2015, 06:59:37 AM
great work ethic Dean, and its great to have an insight into the real high's and low's of a competitive bodybuilder, big respect for sharing those! - now your "offseason" has technically started, how does your diet transition from pre contest to offseason? im guessing there isnt a huge difference since your still in almost top condition


Title: Re: The Comeback ...
Post by: Jon on October 20, 2015, 12:15:42 PM
Good to hear your boys are doing well, Dean.

That's a shame you cant make it out to the WNBF Worlds as I think you'd fair very well with the package you brought at the UK Champs, but I appreciate it must be difficult getting time off from your work.

Maybe you could consider another studio photo-shoot with Roger Shelley or perhaps Fivos to capture how you're looking now with some new poses / angles? We could even run a new article on the site if you fancied being featured and make use of any good shots you have.


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 08:19:44 PM
great work ethic Dean, and its great to have an insight into the real high's and low's of a competitive bodybuilder, big respect for sharing those! - now your "offseason" has technically started, how does your diet transition from pre contest to offseason? im guessing there isnt a huge difference since your still in almost top condition

Thanks Ben - training wise I'm always very consistent and have been now for quite some time. I think this makes a huge difference.

Regarding my diet transition, you're right there isn't a huge difference but there is a crucial difference, which is that I generally eat oily fish several times per day: salmon and mackerel. I also increase my carb intake with larger portions and keeping carbs in throughout the day (bar the last meal). Today, for example I've had salmon twice, cod twice and larger than usual sweet potatoes. I also eat a greater range and variety of foods than I do pre-contest. There are meals out too: curry, Thai, Italian and Asian fusion are favourites. I enjoyed an 'all I could eat' curry with Tom (my step-son) after the show, for example. But regardless of diet, I enjoy training most days so I make sure I do because it brings pleasure. Yes, I'm almost in top condition, but would need to tighten up again for a few days to dial in my mid-section a few percent. I'm not sure I want to actually because I'd quite like to return to where I was 4-5 weeks before the show, which is sharp-ish for the gym but a level below being stage ready. Having condition is great and it certainly provides a buzz, but I also need to start sleeping again properly and have consistent, prolonged rest, which currently I'm missing as things are still quite erratic and broken until my body begins to settle down.


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 08:43:25 PM
Good to hear your boys are doing well, Dean.

That's a shame you cant make it out to the WNBF Worlds as I think you'd fair very well with the package you brought at the UK Champs, but I appreciate it must be difficult getting time off from your work.

Maybe you could consider another studio photo-shoot with Roger Shelley or perhaps Fivos to capture how you're looking now with some new poses / angles? We could even run a new article on the site if you fancied being featured and make use of any good shots you have.

The boys are good - I've attached a couple of relatively recent pictures  :)

I'm not sure about a photo-shoot, maybe I'll mull it over. If I'd considered it before and been better organised I'd have had it done this week. Alas, I didn't and so I'm now wanting to ease up a bit with the diet and move back towards a more comfortable equilibrium, where I'm defined but also sleeping properly at night. I'd be happy to be part of new article, however, if this were an interview for example, and I have plenty of shots from Lee's show that would be suitable to accompany the writing ... but I'll leave it with you  :)

[attachment expired]


Title: Re: The Comeback ...
Post by: DDG on October 20, 2015, 09:21:30 PM
This morning's workout - delts and triceps.

Cybex seated shoulder press - pyramid up and down (peaking at 112.5lbs) - 6 sets

Dumbell side laterals - 4 sets x 12.5kg - 6-8 reps

Dips - 4 sets 8-12 reps

Pull-over and press - 3 sets (12.5kg per side) - 6-8 reps

Pushowns - 3 sets.

Done in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 21, 2015, 11:24:31 PM
This morning's workout chest and biceps:

Smith machine incline press pyramiding up in weight and performing six working sets, two at the top and back down. I was really focusing on squeezing the muscle throughout this movement especially in the eccentric phase, taking the negative relatively slowly for maximum stimulation. This also means I don't require as much weight which has ancillary benefits for my joints.

Hammer strength flat press, again with the same kind of execution.

I like using machine for chest since I can focus more on the tension rather than balancing the weight. This has some advantages: one is that it places less strain on one of my wrists which is affected by mild arthritis.

Biceps - barbell curls x 4 sets x 5-7 reps. Again the focus here is on lowering the weight slowly and in a very controlled manner. Working weight 40kg.

Finally - revolving bar cable curls - just two sets to finish with constant tension on the muscle throughout the range.

Job done in 25 mins😆


Title: Re: The Comeback ...
Post by: MJP on October 22, 2015, 12:12:58 AM
The innocence of youth is far more preferable than the cyncism of adult life, Dean... :); well done on your 'comeback', you always had one of the finest, most complete physiques around...good luck with all you do. 8)


Title: Re: The Comeback ...
Post by: DDG on October 22, 2015, 03:39:24 AM
The innocence of youth is far more preferable than the cyncism of adult life, Dean... :); well done on your 'comeback', you always had one of the finest, most complete physiques around...good luck with all you do. 8)

Indeed ... And, thanks. I hope the show runs to plan on Sunday  8) ... This Saturday (was then a Sunday) 24th October, will be 16 years since my ANB win in Corby. Time flies.  :)


Title: Re: The Comeback ...
Post by: Maveric Matt on October 22, 2015, 12:43:55 PM

[/quote] 

. I hope your little boy is doing well too?
[/quote]

He's growing very fast, and turned 3 the end of September.  To be honest, he has made this prep very hard at times.  Went through a few spells of not sleeping well, and really pushing the boundaries at times.  He and Claire were both ill coming into the last show, and did their best to drag me down with it too!  Still, a good boy at heart  :)


Title: Re: The Comeback ...
Post by: DDG on October 22, 2015, 08:02:04 PM

 

. I hope your little boy is doing well too?
[/quote]

He's growing very fast, and turned 3 the end of September.  To be honest, he has made this prep very hard at times.  Went through a few spells of not sleeping well, and really pushing the boundaries at times.  He and Claire were both ill coming into the last show, and did their best to drag me down with it too!  Still, a good boy at heart  :)
[/quote]

All good then Matt!  :) All the best for the weekend too, I'm sure you'll be up there and enjoying the moment as always  :)


Title: Re: The Comeback ...
Post by: DDG on October 22, 2015, 08:08:32 PM
Today was leg day and I was ready for it after last night's delicious meal out. I had a lovely duck terrine starter and then followed up with pan seared sword fish on a base of crushed new potatoes and green beans. It was delightful, and nicely washed down with the medium glass of Prosecco  :)

Pre workout I had one of PhD's VMX2 sachets which blew my head off, the beta-alanine causing my fingers to tingle ;D Added to this I used Bulk Powders iBCAA lemon and lime (lovely taste) with additional leucine.

Leg press - 1 plate x 30 reps, 2 plates x 20 reps, 3 plates x 20 reps, 4 plates x 20, 15, 15 reps, 3 plates x 20 reps.

Leg extensions - 4 sets x 6-8 reps

Stiff legged deads - 1 set x 22.5kg x 12 reps, 4 sets x 30 kg x 7-8reps.

Seated leg curls 3 sets x 60kg x 5-8 reps.

Leg press toe presses for calves - 3 plates a side x 2 sets, 2 plates a side x 3 sets.

Done in 30 minutes and numb.


Title: Re: The Comeback ...
Post by: SuperplexSteve on October 23, 2015, 01:50:41 PM
Christ, that's a lot of volume to get through in 30 minutes.  I think it would have taken me a full hour.  I could theoretically cut my rest time in half and achieve it, but gym maths doesn't always work!

Thank you Steve ... I don't think we've ever met but please accept my apology if this isn't correct. Regarding the show, I was probably lighter than 63kg actually, since I weighed in at 63.4kg with all my clobber on (hoody, bottoms, trainers, and so on). I reckon about 62.5kg or less.

I'm with you on arm training: training them on their own doesn't burn enough calories. Training them with shoulders is an option but then that leaves chest and back which I feel is too big a workout. So it's chest on its own which isn't enough and back. Obviously, its horses for courses and some folk like to do it this way, but I feel as though the split I'm currently employing is appropriate and fit for my current purposes. Keep going Steve and maybe I'll see you up on stage next year? It will be good to follow your progress in the meantime.

You're right, we haven't met yet, but natural bodybuilding is such a small community that you'll quickly learn names.  I'm almost certainly going to compete next year, my motivation is through the roof.  Likewise, I hope to see you on stage next year and scoop some more titles.

I noticed that you pretty much always train in the morning - is that a necessity based on your work schedule or do you feel more primed to train first thing?


Title: Re: The Comeback ...
Post by: DDG on October 23, 2015, 07:50:00 PM
Christ, that's a lot of volume to get through in 30 minutes.  I think it would have taken me a full hour.  I could theoretically cut my rest time in half and achieve it, but gym maths doesn't always work!

Thank you Steve ... I don't think we've ever met but please accept my apology if this isn't correct. Regarding the show, I was probably lighter than 63kg actually, since I weighed in at 63.4kg with all my clobber on (hoody, bottoms, trainers, and so on). I reckon about 62.5kg or less.

I'm with you on arm training: training them on their own doesn't burn enough calories. Training them with shoulders is an option but then that leaves chest and back which I feel is too big a workout. So it's chest on its own which isn't enough and back. Obviously, its horses for courses and some folk like to do it this way, but I feel as though the split I'm currently employing is appropriate and fit for my current purposes. Keep going Steve and maybe I'll see you up on stage next year? It will be good to follow your progress in the meantime.

You're right, we haven't met yet, but natural bodybuilding is such a small community that you'll quickly learn names.  I'm almost certainly going to compete next year, my motivation is through the roof.  Likewise, I hope to see you on stage next year and scoop some more titles.

I noticed that you pretty much always train in the morning - is that a necessity based on your work schedule or do you feel more primed to train first thing?

Yes, it's a lot of volume and quite a few people comment on that in my training. I use only moderate weights and keep the pace up. It's suits my physique and structure and especially as the years roll on. I have to be kind to my joints. I've been training thirty-one years and I'm pretty full-on so I can ill afford to take any liberties with my body, especially right now.

You know, my preference for training is in the evening. When I had my garage kitted out I used to train nearly always in the evening after the kids were in bed. Alas now I no longer have the luxury to do so. Instead, I must train when I can and typically this tends to be first thing. In any case, because I'm now training in a gym, I find it easier to miss the crowd by going in first thing. Occasionally it is unavoidable and I hit a peak time in the evening, but wherever possible I try to avoid this happening as it often leads to disappointment in terms of getting on equipment and training optimally (fast pace). I hope to see you compete next year then Steve.


Title: Re: The Comeback ...
Post by: DDG on October 23, 2015, 07:57:36 PM
I was off work today with my son and so I brought him along training. For insurance purposes, he wasn't allowed to follow me around so while he sat playing on his ipad for 30 minutes, I got the job done.

Back and rear delts:

Pull ups - 50 reps over 6 sets.

Bent over barbell rows (parallel to the floor) - 50, 70, 80, 90, 80, 80, 70kg x 5-10 reps.

Seated cable rows - 3 x 56-60kg x 5-8 reps (squeeze and hold in the contracted position).

Cross-over seated cable flyes (pulling out and rearwards) - 4 x 6-8 reps.

Done in 30 minutes.


Then I took my son out for a Frankie and Benny's breakfast - he had a big breakfast while I had 3 poached eggs on toast with a side of baked beans (nice post-workout treat about 30 minutes after my iBCAAs and 25g dates). I also had two mugs of coffee.

Then we drove to Delamere Forest and walked in the fresh air for 2 hours. Marvellous. My body fat is still around 6%, a little higher than a week ago, as I'm starting to add in some fats and a lot more fruit. But the outcome is a fuller physique, with rounder looking muscles and similar vascularity as before.


Title: Re: The Comeback ...
Post by: MJB on October 23, 2015, 10:31:59 PM
Hey fella!

Finally have the chance to drop on in and say Hi!
It took me a while to get to to speed with where you're at, such is the depth & quality of your posts; not lacking in any of their usual clarity and conciseness.  ;D

In essence I can't add anything to the eloquent way in which you expressed the events of that memorable Saturday just a few weeks ago now, but suffice to say, I was proud to be there with Dave, fighting in your corner. As you eluded to, things just seemed 'right' in so many ways as the day progressed which helped elicit that humour and ongoing banter which we all enjoyed...see...you're not the miserable bu663r that you're perceived to be! (Not always anyway!  :P )

Hearing you announced as the Winner was a moment I'll cherish and remember clearly; it being the culmination of a long, tiring day filled with emotion, stellar memories and laughter. I wouldn't have missed that for the world! Don't say this too loudly, but you may, just may just have inspired me to look seriously at doing 'something' in 2016! Never say never huh?  :o

Thanks for the memories mate. M


Title: Re: The Comeback ...
Post by: DDG on October 23, 2015, 10:37:23 PM
Hey fella!

Finally have the chance to drop on in and say Hi!
It took me a while to get to to speed with where you're at, such is the depth & quality of your posts; not lacking in any of their usual clarity and conciseness.  ;D

In essence I can't add anything to the eloquent way in which you expressed the events of that memorable Saturday just a few weeks ago now, but suffice to say, I was proud to be there with Dave, fighting in your corner. As you eluded to, things just seemed 'right' in so many ways as the day progressed which helped elicit that humour and ongoing banter which we all enjoyed...see...you're not the miserable bu663r that you're perceived to be! (Not always anyway!  :P )

Hearing you announced as the Winner was a moment I'll cherish and remember clearly; it being the culmination of a long, tiring day filled with emotion, stellar memories and laughter. I wouldn't have missed that for the world! Don't say this too loudly, but you may, just may just have inspired me to look seriously at doing 'something' in 2016! Never say never huh?  :o

Thanks for the memories mate. M

Thanks Mick, you already know what it meant to me that you and Dave were there. True pal! I hope you do push the boat out ... I'll be there with you all the way. Let's create some more fantastic memories and finish it off with an after-show pig out! LOL  ;D Just think you and Dave might do the same comp in different classes ... now that would be entertainment, with me operating as full-time tanner  :D ;D


Title: Re: The Comeback ...
Post by: DDG on October 25, 2015, 03:18:47 AM
I had a great delts and tris session yesterday and was really up for it, following my pre-workout iBCAAs and a VMX2 sachet (thanks Mick), I was wired to go:

Smith machine seated press, with bench at 85 degrees. Pyramid up to 27.5 kg a side, then back down, for approximately 6 sets.

Standing dumbbell lateral raises - 14kg x 6-8 reps - very strict form as always.

Dumbell shrugs - 42kg x 3 sets, 38kg x 2 sets - 5-8 reps.

Close drop bench on Smith - 6 sets x 5-10 reps;

Seated triceps dumbbell extensions - 26kg dumbbell x 3 sets x 6-10 reps.

Abdominal crunches x 3 sets x 10-15 reps.

Complete in 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 26, 2015, 09:54:21 PM
Slipped in a leg workout yesterday - just a light one with high reps and short rest periods. Volume and frequency stimulate muscle hypertrophy.

Leg press warm ups x 30 carriage, 1 plate 20 reps, 2 plates 20 reps, 3 plates x 3 x 20; 2 x 15 reps - 60 seconds rest.

Leg extensions x 4 sets

Dumbell stiff legged deads - 22.kg x 5 x 8-12 reps..

Seated leg curls x 4 sets

Standing calf raises x 5 sets.

Complete in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 26, 2015, 09:57:24 PM
This morning chest and biceps ...

Thirty degree Smith incline x 6 sets x 5-8 reps

Flat Smith press x 4 sets x 5-8 reps

Barbell curls x 4 sets @ 40kg x 6-7 reps (emphasising very slow negative).

Barbell leaning drag curls @ 22.5kg x 3 sets x 6-8 reps.

Complete in 25 minutes.


Title: Re: The Comeback ...
Post by: K_Dogs on October 28, 2015, 04:50:59 PM
Barbell leaning drag curls @ 22.5kg x 3 sets x 6-8 reps.

How are you performing these? I do body drag curls, but not heard of the leaning part before?


Title: Re: The Comeback ...
Post by: DDG on October 28, 2015, 10:28:16 PM
Barbell leaning drag curls @ 22.5kg x 3 sets x 6-8 reps.

How are you performing these? I do body drag curls, but not heard of the leaning part before?

Always difficult to describe an action that is much better demonstrated. I pinched the idea from Helder, who put up a video recently on facebook, advertised as one of his favourite biceps exercises. I thought to myself, I'll try that, and so I did and really rate the movement, but always following my 'bread and butter' heavy barbell curls.

I'm leaning slightly forward with my arms outstretch to allow the barbell to hang away from the body slightly. Then I drag up the bar several inches before curling to completion and then lower slowly all the way down. It really effective for a decent pump.

Here's the link to Helder's page: https://www.facebook.com/helder.a.barroso?fref=ts

Scroll down to 15th September and there's a video.


Title: Re: The Comeback ...
Post by: DDG on October 28, 2015, 10:48:23 PM
Yesterday at 6.20am I did a leg workout, using my usual working weight of 4 plates a side on the leg press and hitting 20 reps for each set, the last being particularly difficult as I was forced to pause momentarily between the last five reps at the end. In total, including the pyramid up, I did 6 sets of 20 reps, before moving to heavier than usual extensions.

Onto hamstrings. I did five sets of stiff legged deadlifts (with 30kg dumbells), moving within the limited range of mid-shin to part way up before descending again in a fashion of continuously flowing reps. Then, I finished with 4 sets of seated leg curls.

Five sets of standing calf raises rounded out the workout.

This session was particularly demanding and I actually struggled for the rest of the day, finding I had to ramp up my calories after returning home from work. I was wiped out and crashed out shortly after 10pm.

Today I returned to the gym around 8am to train back and rear delts. Three movements were the order of the day: 6 sets of pull-ups (around 50 reps), 6 sets of bent-over barbell rows (peaking @ 2 x 5 x 90kg) and 3 sets of deadlifts (100kg x 12, 10, 9). My lower back was pulp at the end. Five sets of rear delts on a thirty degree incline bench finished off the workout efficiently in around 30 minutes.

This evening I decided to go for a brisk walk around 6.15pm before my evening meal (meal number 5). I walked (marched) for about 40 minutes. I enjoyed this and like to include some aerobic work of whatever variety to keep me in good shape and staying healthy year-round. At other times, I enjoy doing higher intensity stuff, but given the fact my legs are still recovering from yesterday's pounding, purposeful walking proved to be a more sensible option.

Generally, I've increased my calories significantly since the show and everything has filled out nicely. I am still very low down, but now probably around two weeks from being able to compete again. In fact, I'd say I've rebounded quite nicely, with my current weight resting at around 10st 6lbs, but skin still paper thin on my delts and arms and not far off on my legs. I wasn't sleeping well so I've made what I consider two crucial adjustments to address this problem: i) I've increased my essential fat intake from salmon but also a Bulk Powders' oil blend; I've also increased my intake of magnesium chelate supplementation to 450mg about 30 minutes before bedtime, taken with 15mg chelated zinc. Together, the adjustment seems to be improving my quality of sleep. Last night I managed 6 hours, so hopefully it won't be long before I'm averaging 6-7 hours per night.

Tomorrow am, I am training delts and triceps. One of my favourite workouts - a nice easy one.


Title: Re: The Comeback ...
Post by: Badger on October 29, 2015, 08:47:48 AM
The Bulk powders ultimate oil is very good, I have been having 20ml a day with lunch and have noticed it eased my joint pain.

On the subject of BP I have been using the complete Bedtime shake with added tryptophan (a little nod to "the chemist" Frank Zane) and it really knocks me out.

Here's to hoping Mick comes out for another go as I am locked in for it now and have got all the relevant approvals to commence with operation shredded lightweight/small middle till I get there.

We will hook for a training session soon, your style of training is a touch more time efficient than the current 2 hour lower sessions we engage in currently lol so plenty of time for a steak to follow.



Title: Re: The Comeback ...
Post by: SCOTTGALTON on October 29, 2015, 09:49:46 AM
I hav just cracked open my udo's oil from the South East second and I must admit it doesn't have the slight bitter taste of some blends. Do you get that with the BP version as they use hemp


Title: Re: The Comeback ...
Post by: K_Dogs on October 29, 2015, 11:28:44 AM
Cheers Dean, will check out the video. Having the elbows back from the body really seems to take the delts out of the equation, which can only be a good thing.


Title: Re: The Comeback ...
Post by: Toby on October 29, 2015, 12:44:55 PM
That BP oil blend is very inexpensive compared to the UDO's, how do you rate it compared? I am like Dave, 20-30ml per day so not at the Feesey level of glugging from the bottle, yet


Title: Re: The Comeback ...
Post by: DDG on October 29, 2015, 12:50:26 PM
The Bulk Powders oil blend is really quite pleasant. It has a different taste to UDOs but is not in any way 'offensive'. I put it on my potato hash with a bit of extra virgin olive oil for taste (as I really enjoy the flavour of olive oil). I also take the BP blend straight off the spoon last thing and without any unpleasant after-taste.


Title: Re: The Comeback ...
Post by: Maveric Matt on October 29, 2015, 01:36:22 PM
On the subject of BP I have been using the complete Bedtime shake with added tryptophan (a little nod to "the chemist" Frank Zane) and it really knocks me out.




I may look into this - new one on me


Title: Re: The Comeback ...
Post by: DDG on October 30, 2015, 01:04:12 PM
So, yesterday I trained early at 6.20am and the focus was delts and triceps, with shrugs thrown in for traps. The workout was uncomplicated and comprised two movements for delts, two for triceps and shrugs.

For delts I did seated Smith machine press using an eight-five degree incline bench and performing 6 sets, with a pyramid up and down.

The second movement for standing side laterals with 14kg dumbells, strict form and reps in the range of 6-8.

For triceps I did close grip Smith machine press and performed six sets with a pyramid up and down

The second movement was seated overhead dumbbell extensions using a 28kg dumbbell for 4 sets.

I finished with 4 sets of shrugs using a 38kg pair of dumbells.

Yesterday late afternoon and into the evening I was driving for a long period and then sat down at a social function at work. The meal was terrible and I left most of it, while doing my best not to appear 'odd' or rude and trying some of it. The up shot is that I arrived home around 11pm and felt like I needed some exercise. So I quickly changed, put on my outdoors walking attire, and marched for 40 minutes through the town and out towards the adjoining village, before returning around a quarter to midnight. Three pieces of fruit and a small dish of oats and whey knocked me out and I slept solidly for 6 hours, before awaking to the prospect of this morning's leg workout.

Today I utilised a lighter leg workout, as currently I'm turning them around 3 times every 8 days. On the leg press, I warmed up with a pyramid to a light working weight and then pumped out 3 sets of 20 reps and 2 sets of 15 reps with only 60 seconds in between. Quickly onto leg extension for a 4 sets, then stiffed legged dumbbell deadlifts for 4 sets and seated leg curls for 4 sets. Four sets of calf raises completed the workout. It was quick and quite hard. In fact, I felt fairly wiped out at the end, before returning home for 100g oats and whey, after my PWO of iBCAAs and one ripe banana.


Title: Re: The Comeback ...
Post by: DDG on October 31, 2015, 06:53:59 PM
I had a great workout earlier today. Beforehand I felt really tired, but at the gym I had more strength than I've had in a while on pressing and curling. I tend to use the Smith machine not because I have an aversion to using dumbells or a barbell (in fact at home I used the latter all the time with the appropriate lifting forks and safeties) but the machine does save my wrists from any unwarranted strain. Anyhow, the weights were heavier today and reps higher too. I performed maybe 10 sets for chest, 5 of incline and 5 sets flat. For curls, I did 5 sets with 40kg for 8, 8, 7, 7, and 6 reps.

I think the introduction of more fats from salmon and the BP oil blend are now beginning to have a positive impact.

I'll be out for a walk later for 45 minutes or so.


Title: Re: The Comeback ...
Post by: DDG on November 01, 2015, 12:35:06 PM
I did the walk last night for about 50 minutes. I felt rocket charged as I'd eaten a good-sized dish of fruit about an hour before. When I got in a consumed 100g oats with BP Rhubarb and Custard flavoured whey - my favourite! A good 500cals right there. This morning when I awoke my legs were peeled.

And so onto leg training this morning. Beforehand at 8am I paid a trip to Costa and had a bucket with a shot of sugar-free caramel syrup - delicious. This woke me up and I felt great after nearly 7 hours sleep.

Legs began with leg press as usual.

Warm-ups first - 30 reps with the carriage, 1 plate a side x 20, 2 plates x 20, 3 plates x 20 and then to my working weight, 4 plates x 20 x 3, x 15 x 2. The latter were performed with 90 seconds rest in between. I was puffing hard.

Four sets of leg extension with 60kg.

Stiff legged deads with 32kg dumbells (the heaviest I've gone yet) x 4 sets of 8-12 reps.

Three sets of seated leg curls with 60kg x 5-8 reps.

Five sets of standing calf raises to finish.

Job done in about 30 minutes.

Had to laugh, one of the guys in the gym shouted to me 'those legs are *%$king ripped to shreds mate', to which I replied 'I was leaner 3 weeks ago when I competed'. He reckoned I couldn't be any leaner, so I added that I was now 6 pounds heavier than when I competed.

This morning's weight was 10st 4lbs. All good. 8)


Title: Re: The Comeback ...
Post by: DDG on November 02, 2015, 05:20:36 PM
Good back workout today, finishing with rear delts. Nineteen sets in 30 minutes.

Pull ups - 50 reps over 5 sets: 16, 10, 9, 8, 7.

Bent-over barbell rows - 6 sets: 50kg x 10reps, 70kg x 8reps, 80kg x 6reps, 90kg x 3 x 5reps.

Deadlifts - 3 sets: 110kg x 12reps, 120kg x 2 x 10reps

Rear lateral raises on a 30 degree incline: 10kg x 5 x 6-10 reps.

50g dates and 1 1/2 scoops of BP complete intra lemon and lime with additional l-leucine.

45 minutes later 100g oats with heaped scoop of rhubarb and custard flavoured whey protein concentrate.


Title: Re: The Comeback ...
Post by: Badger on November 02, 2015, 11:57:05 PM
I have yet to try the rhubarb and custard shake, I was skeptical as to whether it was possible to combine that many flavours into a whey..what's the judgement on that one?

Have you regularly used deadlifts mate? I am guessing you go with continuous tension? I thought I noticed some blockiness to your physique  ;) ;D

The leg press has had a fresh coat of oil on the runners for Sunday!


Title: Re: The Comeback ...
Post by: DDG on November 03, 2015, 12:04:03 AM
I have yet to try the rhubarb and custard shake, I was skeptical as to whether it was possible to combine that many flavours into a whey..what's the judgement on that one?

Have you regularly used deadlifts mate? I am guessing you go with continuous tension? I thought I noticed some blockiness to your physique  ;) ;D

The leg press has had a fresh coat of oil on the runners for Sunday!
Rhubarb and custard is my favourite!! Delicious. Give it a go.

I've not used deadlifts in a while, but the last two workouts I've thrown a few sets in at the end.

All good for the leg press! I'll be doing a light session on Wednesday, heavy on Friday and light again on Sunday, hopefully. Or maybe heavy on Thurday and light on Sunday ... I'll see how I'm feeling  :)


Title: Re: The Comeback ...
Post by: Toby on November 03, 2015, 12:04:53 AM
Probably a question for a Q&A but do you think your training style, weights, reps, routine would be effective for someone still building or more targeted to someone who already has it all and is maintaining what they have?


Title: Re: The Comeback ...
Post by: DDG on November 03, 2015, 08:33:12 PM
Probably a question for a Q&A but do you think your training style, weights, reps, routine would be effective for someone still building or more targeted to someone who already has it all and is maintaining what they have?

Good question. Perhaps let Jon have it and then if there's a part two to the interview I'll put together a considered response.



Title: Re: The Comeback ...
Post by: DDG on November 03, 2015, 08:36:17 PM
This morning's workout was done in the university gym. It was delts and triceps, nice easy one after legs and then back yesterday.

Cybex shoulder press - pyramid and one set down. Six sets total.

Standing side lateral raises 12.5kg dumbbell - 4 sets.

Dumbell shrugs - 3 sets x 40kg.

Bodyweight dips - controlled execution - 3 sets.

Close grip bench on the Smith machine - pyramid up - 4 sets.

Pushdowns - 3 sets.

Done in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on November 04, 2015, 07:27:01 PM
Today's workout late afternoon was chest and biceps. Fifteen sets in total completed in just 25 minutes.

Flat bench press - x 6 sets of 4-15 reps, incorporating a pyramid up and one set down.

Incline dumbbell press x 4 sets x 30kg x 5-7 reps.

Barbell curls x 5 sets; 3@ 40kg x 8,7,6 and 2@35kg and 30kg to positive failure.


Huge pump this evening.


Title: Re: The Comeback ...
Post by: DDG on November 05, 2015, 02:26:46 PM
Today was the calling of legs.

Leg press pyramid, 30reps carriage, 20 reps 1 plate, 2 plates, 3 plates and 4 plates X 2; 15 reps X 2.

Extensions @ 60kg X 4 sets.

Stiff legged dumbbell deads @ 34kg x 4 sets

Seated leg curls @ 60kg x 3 sets

Standing calf raises X 5 sets.



Title: Re: The Comeback ...
Post by: Nic on November 05, 2015, 03:12:50 PM
I'm a big fan of SLDL with dumbbells too :) A current favourite!


Title: Re: The Comeback ...
Post by: DDG on November 06, 2015, 12:50:43 AM
I'm a big fan of SLDL with dumbbells too :) A current favourite!

They're a good movement 😎


Title: Re: The Comeback ...
Post by: DDG on November 06, 2015, 07:14:58 PM
Four weeks post-competition:



[attachment expired]


Title: Re: The Comeback ...
Post by: Jon on November 06, 2015, 08:42:20 PM
Still really impressive Dean. Very full, separated and vascular. Better than my legs that just look like blobs right now. ;D

It must be an unusual (but nice) feeling to know that you could - if you wanted to - enter a show pretty much anytime with a couple of weeks' notice. Bit of a shame there is nothing around Christmas time or New Year. :)


Title: Re: The Comeback ...
Post by: DDG on November 06, 2015, 09:08:09 PM
Still really impressive Dean. Very full, separated and vascular. Better than my legs that just look like blobs right now. ;D

It must be an unusual (but nice) feeling to know that you could - if you wanted to - enter a show pretty much anytime with a couple of weeks' notice. Bit of a shame there is nothing around Christmas time or New Year. :)

Thanks Jon  :) And yes, it's a pity. I would have liked to have competed in the US with the UKDFBA team but I just can't be 'on it' at the moment. Those photos were taken in a London hotel room this morning around 5am. Last night I'd been to an awards ceremony and had 3 small glasses of red wine in an otherwise low-ish carb meal. Regardless, I'd trained my legs hard in the morning and then walked the stairs at the hotel a few times (I was on the 7th floor), so all good to keep things ticking along. As you say nothing's happening at this time of year, but still good to keep a record of current form. I might allow myself to smooth out a bit in the next couple of months, but nothing radical just a bit more body fat, possibly returning to my pre-comp condition, but still with some vascularity.


Title: Re: The Comeback ...
Post by: DDG on November 06, 2015, 09:11:29 PM
Back workout today .. nice simple one: pull-ups, bent-over rows and deads. Rear delt flyes to finish. Nineteen sets in 30 minutes.

Pull-ups x 6 sets -15, 8, 8, 8, 7, 7.

Bent-over barbell rows - 50kg x 12 reps, 70kg x 8 reps, 80kg x 6 reps, 90kg x 3 x 5 reps.

Deadlifts - 100kg x 10 reps, 120kg x 2 x 10 reps.

8kg dumbells x 3 x 8-10 reps.


Title: Re: The Comeback ...
Post by: DDG on November 10, 2015, 10:08:07 PM
Still going strong and without pausing to rest  ;)

Today's workout was legs and it's the hardest one I've done yet since the show:

Leg press (as always) - carriage x 30 reps, 1 plate x 20 reps, 2 plates x 20 reps, 3 plates x 20 reps, 4 plates x 25, 20, 20, 3 plates x 20 reps.

The first set had me puffing like a butcher's dog, and the rest just compounded the effort. My legs were blown after this lot and fit to burst, veins standing out prominently.

Leg extensions - 60kg x 4 sets x 6-8 reps.

Stiff legged dumbell deads - 36kg bells for 3 sets of 6-8 reps.

Seated leg curls - 60kg x 3 sets of 6-8 reps.

Standing calf raises x 4 sets of 6-12 reps to failure.

Done in 30 minutes and wiped out.


Title: Re: The Comeback ...
Post by: Badger on November 10, 2015, 11:09:08 PM
That sounds like a good honest punishing session on the leg press! When I do 20 reps my eyes are ready to pop out and I need a good lie down lol


Title: Re: The Comeback ...
Post by: DDG on November 11, 2015, 09:40:30 PM
ha ha, pop, indeed, Dave! ;D

Today was back and rear delts.

Pull-ups - 50 reps across 6 sets.

Bent over barbell rows - 60kg x 12 reps, 70kg x 8 reps, 80kg x 7 reps, 90kg x 2 x 5 reps, 80kg x 6 reps.

Deads - 100kg x 10 reps, 120kg x 2 x 10 reps.

Rear delt flyes with 8kg bells over a 30 degree bench.


Title: Re: The Comeback ...
Post by: Toby on November 11, 2015, 09:55:11 PM
Nicely done Dean. Efficient work out. Ever gone with the pendlay row?


Title: Re: The Comeback ...
Post by: DDG on November 12, 2015, 10:08:32 AM
Nicely done Dean. Efficient work out. Ever gone with the pendlay row?

Thanks, and no. The pendlay row is a movement intended more for power and explosive (speed) strength. It comes off the floor each time and focuses mainly on the concentric and not eccentric phase of the exercise. Thus it is more an accessory to the deadlift and stiff-legged deadlift and hence useful supplement to powerlifting. While my rowing position isn't too dissimilar (in performing the bent over row), I control the eccentric phase much more and do not put the weight down in between reps. Ultimately, I'm interested only in hypertrophy and not really anything else right now.


Title: Re: The Comeback ...
Post by: DDG on November 12, 2015, 08:39:08 PM
Today's workout was delts, traps and triceps.

Delts - 3 sets of behind neck press on Smith machine, then 4 sets of press from the front, seated and with the bench at an 85 degree angle.

Traps - 3 sets of shrugs x 40kg bells, 42kg and 44kg.

Triceps - 5 sets of close grip bench on the Smith machine pyramiding up and down; 4 sets of pushdowns.

Complete in about 25 minutes.


My fitness is quite good at the moment with a resting heart rate last thing of just 43 beats per minute, not my lowest of all time but not bad at 45 years.


Title: Re: The Comeback ...
Post by: K_Dogs on November 13, 2015, 09:14:23 AM
Hi Dean,

In relation to staying Ďleaní for a long period of time. At what point do you feel that you actually start to lose muscle?

Iíve come to believe that being around 12% is a nice balance, but I'm starting to question my motives, probably because itís a fairly natural set point and easy to maintain.


Title: Re: The Comeback ...
Post by: DDG on November 13, 2015, 05:41:57 PM
Hi Dean,

In relation to staying Ďleaní for a long period of time. At what point do you feel that you actually start to lose muscle?

Iíve come to believe that being around 12% is a nice balance, but I'm starting to question my motives, probably because itís a fairly natural set point and easy to maintain.


Hi Keith,

I think losing muscle and over-training are both symptoms of inadequate nutrition. If this is in place then there is no reason to suspect any loss of muscle of lack of ability to training consistently. Inevitably, some muscle will be lost in the latter stages of a diet, but we're not talking about 4-5% here as maintenance. Rather, a figure somewhere in the region of 10% or less, maybe 8-9%. I tend to gauge where I am according to how vascular I look and when this starts to fade then I now I've put on too much. Conversely, when it returns I can see myself becoming sharper and more defined. Within reason, I just think that being leaner looks better, and it certainly healthier year-round.


Title: Re: The Comeback ...
Post by: DDG on November 18, 2015, 11:04:08 PM
Still training on a daily basis and today was light legs three days after the previous lower body session.

Unusually I began with full squats - the bar, 60kg x 20 reps, 80kg x 12 reps and 100kg x 6 reps. Comfortable and the first time in well over a year. I will progress these in future workouts, I think.

Then to leg press - 3 working sets with 3 plates a side for sets of 20 reps.

Stiff legged dumbbell deads with 32kg x 4 sets.

Toe presses on the leg press to finish.

Today's diet:

6.30am 1 - one banana, a helping of blueberries and some black grapes. 1 scoop of apple crumble and custard flavoured whey.

7.40am train.

8.15 am - 1 1/2 scoop of iBCAAs intra workout (lemon and lime) with a ripe banana.

8.50am - 100g oats with 1 heaped scoop of whey.

12.15pm - cod, broccoli and sprouts mixed with tomato sauce - two small sweet potatoes.

3.15pm - cod and two small sweet potatoes

6.00pm - Fruit - one apple, one pear, one persimmon, black grapes and a banana (shared with junior, who ate most of the banana and quite a few of the grapes!! ARRRRRRGGGGHHHH LOL)

7.30pm - salmon, head of broccoli with tomato sauce and two small sweet potatoes.

10.30pm - whey and BP oil blend.



Title: Re: The Comeback ...
Post by: Toby on November 18, 2015, 11:14:29 PM
I love my son, but he is not getting my bananas!


Title: Re: The Comeback ...
Post by: Maveric Matt on November 19, 2015, 01:52:56 PM
Are you thinking of keeping the squats going for a while Dean? I haven't squatted in ages, but my gym is in the process of getting a V Squat machine that I'm keen to get on - ever used one before?


Title: Re: The Comeback ...
Post by: DDG on November 19, 2015, 08:35:20 PM
Are you thinking of keeping the squats going for a while Dean? I haven't squatted in ages, but my gym is in the process of getting a V Squat machine that I'm keen to get on - ever used one before?

Not sure Matt. I think I may throw them in occasionally, but I prefer leg pressing for hypertrophy and just feel my legs respond to this, and look better visually. I used to own a V squat machine - it was ok. To be honest, I love using the 45 degree leg press of whatever variety, and I've sampled a good few over the years, and nothing else comes close in terms of 'feel'.

[attachment expired]


Title: Re: The Comeback ...
Post by: SuperSi on November 19, 2015, 09:05:54 PM
It's commendable that you've stayed in such impressive condition, Dean. You're maintaining better condition than a majority of competitors display on stage.

I really like that V Squat machine - facing in and squatting well below parallel especially.


Title: Re: The Comeback ...
Post by: Maveric Matt on November 19, 2015, 09:13:40 PM
Are you thinking of keeping the squats going for a while Dean? I haven't squatted in ages, but my gym is in the process of getting a V Squat machine that I'm keen to get on - ever used one before?

Not sure Matt. I think I may throw them in occasionally, but I prefer leg pressing for hypertrophy and just feel my legs respond to this, and look better visually. I used to own a V squat machine - it was ok. To be honest, I love using the 45 degree leg press of whatever variety, and I've sampled a good few over the years, and nothing else comes close in terms of 'feel'.

Agree with you on that. Leg press and hack machine has been a staple for quite a while now for me.
I'm thinking the V squat may be good for a longer TUT sensation.
That's what I was planning on too Si - worryingly looking forward to it!


Title: Re: The Comeback ...
Post by: DDG on November 20, 2015, 08:36:05 PM
It's commendable that you've stayed in such impressive condition, Dean. You're maintaining better condition than a majority of competitors display on stage.

I really like that V Squat machine - facing in and squatting well below parallel especially.

Thanks Simon. I think it's just a year round commitment. This morning, for example, I set my alarm at 5.30am just to be up to train legs before 6.30am as this was the only opportunity in the day before work. Not always the most ideal moment, but I had to get on with it and still managed to carry out a relatively heavy session for me that I was pleased with. Diet is the other aspect. I truly believe that had I followed my current regime fifteen years ago I'd have been better back then. I took far too many liberties with my diet and consequently ended up out of shape away from competition which made the process of dieting down doubly difficult. Training frequency also helps, so it's a synergy of everything really, including modern supplements (especially iBCAAs which, for me, replace whey most of the time pre-contest).


Title: Re: The Comeback ...
Post by: DDG on November 20, 2015, 08:39:32 PM
Today's session was legs at 6.20am.

Leg press - carriage x 30, 1 plate x 20 reps, 2 plates x 20 reps, 3 plates x 20 reps, 4 plates x 25, 20, 20, 3 plates x 20 reps.

It was a hard one - the first set of 25 reps had me blowing hard and from here it only got worse! LOL

Leg extensions x 4 sets x 6-8 reps.

Stiff legged dumbbell deads x 5 sets @ 36kg bells x 6-8 reps. (Seated leg curl out of order!!! DOH ::))

Standing calf raises x 4 sets.


Title: Re: The Comeback ...
Post by: Badger on November 21, 2015, 09:48:29 AM
There is always someone that finds a way to break the gym gear..the bloody public, no better than apes lol  :D

I hope you compete next year mate, it keeps us young'uns in check!


Title: Re: The Comeback ...
Post by: DDG on November 21, 2015, 05:07:33 PM
There is always someone that finds a way to break the gym gear..the bloody public, no better than apes lol  :D

I hope you compete next year mate, it keeps us young'uns in check!

You never know, mate. This morning 10st 6 3/4lbs. Tonight is curry night and a couple of glasses of red too with the option of a liqueur coffee (though I never have the sugar or cream - just coffee and Tia Maria.

I had a great back workout earlier today, performing 16 sets in total plus 5 for rear delts in about 35 minutes.

6 sets of pull-ups - 53 reps total.

6 sets of bent-over barbell rows - 50kg x 12, 70kg x 8, 80kg x 6, 90kg x 3 x 5reps.

4 sets of deadlifts - 100kg x 12, 120kg x 10, 130kg x 8 and 140kg x 7reps.

Rear delts over a thirty degree bench - 10kg x 5 x 6-8 reps.


Title: Re: The Comeback ...
Post by: DDG on November 23, 2015, 08:59:32 PM
Yesterday was a delts and triceps workout, which went pretty well. I was fairly strong (peaking at 60kg on military press, 44kg shrugs and 50kg pull-over and press), so all good following the meal on Saturday evening.

This morning I did a light leg session on the leg press going up to 3 plates a side for 4 sets of 25 reps. These were followed by extensions x 4 sets and then seated leg curls as the machine is now working again. I decided against stiffed legged dumbbell deads as my back has been hammered already this week. I finished the workout with 5 sets of toe presses on the leg press.

Tomorrow chest and biceps await.


Title: Re: The Comeback ...
Post by: Toby on November 24, 2015, 05:39:34 PM
Strong on the military press Dean, pressing a huge number on ratio to bodyweight. How many reps were you doing at the 60?


Title: Re: The Comeback ...
Post by: DDG on November 24, 2015, 05:41:56 PM
Strong on the military press Dean, pressing a huge number on ratio to bodyweight. How many reps were you doing at the 60?

Just 4 reps for one set with a touch on the last one.


Title: Re: The Comeback ...
Post by: DDG on November 26, 2015, 12:27:53 PM
Following a heavy leg workout yesterday, in which I went up to 5 plates a side for 15 reps for the first time in a good while, and performed stiff 6.legged deads with 36kg dumbells,  today was the turn of back and rear delts.

I kept it simple - pull-ups, bent-over barbell rows and rear delt cable crossover flyes.

Pull-ups x 8 sets for 68 reps - 15, 9, 8, 8, 7, 7, 7, 7.

Bent-over barbell rows x 8 sets - 50kg x 12, 70kg x 10, 80kg x 8, 90kg x 6, 100kg x 5, 90kg x 6, 90g x 6, 80kg x 6.

Rear delts cable flyes x 5 sets for 6-10 reps.

Complete in 35 minutes.

Just as an aside, today, 27th November some sixteen years ago I won my UIBBN U65kg World title in Paris. The attached were taken on the Thursday evening two day's before the Saturday show.

[attachment expired]


Title: Re: The Comeback ...
Post by: Toby on November 26, 2015, 01:22:50 PM
Hard to tell from a slightly blurred picture but you look sharper now with improved condition, thinner skin and a more mature, grainy look


Title: Re: The Comeback ...
Post by: Maveric Matt on November 26, 2015, 01:58:32 PM
I didn't know you did yours in Paris too! You look a fair bit heavier in that picture - can you recall your stage weight?


Title: Re: The Comeback ...
Post by: Nic on November 26, 2015, 03:14:52 PM
Hard to tell from a slightly blurred picture but you look sharper now with improved condition, thinner skin and a more mature, grainy look

Definitely!


Title: Re: The Comeback ...
Post by: DDG on November 26, 2015, 06:31:35 PM
Hard to tell from a slightly blurred picture but you look sharper now with improved condition, thinner skin and a more mature, grainy look

Yeah, from photos it's always difficult to tell. I was pretty ripped for that competition and also the one in Leeds four weeks later, producing the attached most-muscular. For sure, sixteen years of additional training, day in, day out, is going to make a difference to the way I look. That's literally thousands of workouts on an already well developed base. So, yes, I have more muscle density now to reflect the fact I've been lifting weights for over thirty-one years and specifically bodybuilding for around a quarter of a century! LOL


I didn't know you did yours in Paris too! You look a fair bit heavier in that picture - can you recall your stage weight?
I didn't know you did yours in Paris too! You look a fair bit heavier in that picture - can you recall your stage weight?

Again, photos can be a bit deceptive. As I recall, I was under 10 stones in the pictures. In the 1999 most-muscular, taken just four weeks after those posted above, I weighed in at 9st 13lbs and was probably a shade lighter on stage. Compare that with 9st 12lbs last month (attached) and 9st 10lbs in 2014 (attached) or, indeed, 9st 12lbs in 2003 (attached).

[attachment expired]


Title: Re: The Comeback ...
Post by: Toby on November 26, 2015, 06:42:22 PM
I have seen the top picture a few times, one of the most impressive MM's I have seen.



Title: Re: The Comeback ...
Post by: DDG on November 27, 2015, 09:16:02 PM
Today's workout was delts, traps and triceps. By now I've allowed my body weight to increase to around 10st 7-8lbs, so I'm looking chunkier but still with decent quality, if not as extremely conditioned as before.

Military press - bar x 15 reps, 40kg x 12 reps, 50kg x 8 reps, 55kg x 7 reps, 60kg x 4 reps, 55kg x 6 reps, 50kg x 5 reps.

Standing dumbbell side lateral raises - 14kg x 5 sets 6-8 reps.

Dumbbell shrugs - 42kg x 10, 46kg x 2 x 6, 44kg x 8 reps.

EZ bar pull-over and press - 40kg x 12 reps, 50kg x 3 x 6-10 reps.

Cable pushdowns - 60kg, 65kg x 2, 60kg - 6-8 reps per set.

Complete in 35 minutes.


Title: Re: The Comeback ...
Post by: DDG on November 29, 2015, 08:53:35 AM
The product of dedicated posterior chain work ...

[attachment expired]


Title: Re: The Comeback ...
Post by: Turpin on November 29, 2015, 11:51:13 AM
Great pic and incredible physique .

 T.


Title: Re: The Comeback ...
Post by: Toby on November 29, 2015, 01:39:25 PM
What do you think it needs for good glutes with striations ?


Title: Re: The Comeback ...
Post by: DDG on November 29, 2015, 03:45:35 PM
Great pic and incredible physique .

 T.

Thanks T. 😎
What do you think it needs for good glutes with striations ?

I think it's partly genetic. Before getting into bodybuilding I was a respectable county level sprinter, which by its very nature requires an ability to fire the posterior chain, glutes and hams effectively. Beyond this, I've always trained my legs very hard, so there's over thirty years' training invested in the area. More than most, I also employ high reps with decent weight and this also makes a difference. I utilise movements which hit the area most effectively. Finally months of holding a low level of body fat meant that when I eventually turned the screw with my diet they came in really quite quickly.


Title: Re: The Comeback ...
Post by: Toby on November 29, 2015, 05:06:04 PM
What movement or movements do you feel really fires up the glutes in particular most effectively for yourself?


Title: Re: The Comeback ...
Post by: DDG on November 29, 2015, 06:42:25 PM
What movement or movements do you feel really fires up the glutes in particular most effectively for yourself?

Squats or high rep forty five degree leg pressing. Stiff legged deads performed going no lower than mid shin and not quite all the way up so as to keep the tension throughout. In the past simply sprinting from a dead start ...


Title: Re: The Comeback ...
Post by: Toby on November 29, 2015, 07:42:53 PM
Thanks Dean. I will pass on the sprints but already do the rest.  ;D


Title: Re: The Comeback ...
Post by: Badger on November 30, 2015, 08:39:52 AM
What looks to be maximal development of those muscles mate! Or as it is otherwise known..the promised land


Title: Re: The Comeback ...
Post by: DDG on December 01, 2015, 12:26:00 AM
What looks to be maximal development of those muscles mate! Or as it is otherwise known..the promised land

LOL  ;D

Today's workout was chest and bis. Three movements: flat bench, incline Smith and barbell curls. Total of 10 working sets for chest and 5 for biceps. Complete in 25 minutes.

Tonight I returned to the gym and did 30 mins cardio work on the stairclimber.

The prospect of legs beckons tomorrow  :o



Title: Re: The Comeback ...
Post by: DDG on December 01, 2015, 12:34:11 PM
Legs this morning and start to build up the weights again slowly.

Leg press - carriage x 30, 1 plate x 20, 2 plates x 20, 3 plates x 20, 4 plates x 20, 5 plates x 2 x 15, 4 plates x 15. These were very hard and I was blowing a lot, even after last night's cardio session which was intended to prepare me, fitness-wise, for this session.

Leg extensions - 3 x 60kg x 6-8 reps.

Stiff legged dumbbell deads - 38kg x 3 sets of 6-8 reps. With these I was really emphasising keeping my legs straight, chest high and pushing out my glutes on the way down. After all, the clue is in the title: stiff-legged - not bent knee-ed as some folk have a tendency to do with a pile of weight on!

Standing calf raises - 4 sets.

Job done in 30 minutes.

Some shots taken after returning home ...

[attachment expired]


Title: Re: The Comeback ...
Post by: Toby on December 01, 2015, 01:23:52 PM
After all, the clue is in the title: stiff-legged - not bent knee-ed as some folk have a tendency to do with a pile of weight on!


Isn't that a straight-legged deadlift rather than a stiff-legged one? Clue in the title as you say. I had always believed there was a difference. Or would you say a bend in the knees is the RDL?

* edit to add, I have always believed that either straight or mild bend or not, with the knees locked and a good range of motion and sort of turning ass upwards, twisting turn to stretch the hams put the load on them and the glutes and it all does the same job.


Title: Re: The Comeback ...
Post by: DDG on December 01, 2015, 02:16:35 PM
Stiff and straight are the same thing, it's just semantics.

The point about the movement is that the range is really quite short, since if you're doing it right you shouldn't be able to move lower than mid-shin and don't need to come further up than 3/4 in order to sustain tension on the hams and glutes. The glutes should be pushed out and back on descent keeping the back perfectly flat or even with a slight concaved arch (slightly hyperextended), emphasising posture of the chest held high.


Title: Re: The Comeback ...
Post by: Toby on December 01, 2015, 04:12:44 PM
Yep, that is what I do but the knee does have mild flex in it, locked hard, glutes are pushed out and back and almost slightly upward for a full stretch.

I feel the hams fully stretching in the movement and do not feel the slight bend takes any stretch out of it


Title: Re: The Comeback ...
Post by: Tannhauser on December 01, 2015, 08:20:34 PM
After all, the clue is in the title: stiff-legged - not bent knee-ed as some folk have a tendency to do with a pile of weight on!


Guilty as charged.

Re: photos. If I had legs like yours, I would never wear long trousers again.


Title: Re: The Comeback ...
Post by: DDG on December 01, 2015, 11:04:56 PM
After all, the clue is in the title: stiff-legged - not bent knee-ed as some folk have a tendency to do with a pile of weight on!


Guilty as charged.

Re: photos. If I had legs like yours, I would never wear long trousers again.

LOL cheers mate  ;D.


Title: Re: The Comeback ...
Post by: DDG on December 02, 2015, 09:33:15 AM
Solid back workout this morning employing just three movements and then some rear delt lateral flyes to complete the workout.

Pull-ups - 80 reps across 10 sets.

Bent-over barbell rows - 50kg x 12, 70kg x 10, 80kg x 7, 90kg x 6, 100kg x 2 x 5 ... at this point my lower back felt fried.

Deadlifts - 110kg x 10, 140kg x 6, 150kg x 5, 4.

Rear delt flyes - 8kg dumbells 4 sets to failure.

About 24 sets in 40 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 03, 2015, 11:05:47 AM
This morning's session was delts, traps and triceps ...

Military Press - bar, 30kg, 40kg, 50kg, 55kg, 60kg, 55kg, 50kg, 40kg. 3-12 reps - taking very slow negatives on the heavy sets.

Standing side lateral raises - 14kg x 4 x 6-8 reps.

Dumbbell shrugs - 44kg x 10, 8, 7.

Triceps pullover and press - 30kg, 40kg, 50kg x 2 - 6-15 reps.

Cable pushdowns - 65kg x 3, 60kg x 1 - 6-9 reps.

Job done in 35 minutes.

Last weights session today as this completes the four on one off cycle (I may do some higher intensity CV this evening). Tomorrow will be CV first thing.


Title: Re: The Comeback ...
Post by: DDG on December 04, 2015, 08:02:05 PM
So I did 30 minutes' worth of cardio yesterday evening working at between 70% and 80% maximum heart rate. I followed this up with plenty of stretching.

Today was supposed to be cardio day, but instead I opted again for a light leg session, which took a little more than 20 minutes to complete.

Leg press - carriage x 30, 1 plate x 20, 2 plates x 20, 3 plates x 20, 4 plates x 20, 15, 3 plates x 2 x 15. These were good, deep reps, with my feet positioned a little lower than normal and with a slightly wider stance toes pointed outwards. The variation gave me a tremendous pump and my quads looks so vascular at the end.

Leg extensions - 60kg x 3 x 7-10 reps.

Stiff legged dumbbell deads - 30 kg x 3 x 7-10 reps. Seated leg curls - 60kg x 2 x 6-8 reps.

Toe presses x 4 x 7-12 reps.

Looking much chunkier now with good condition at around 10st 9lbs.


Title: Re: The Comeback ...
Post by: DDG on December 05, 2015, 04:48:47 PM
One pound lighter this morning at 10st 8lbs, just in time for this evening's curry  :D ;D

I had a productive workout this afternoon - chest and biceps followed by 20 mins of moderate to high intensity cardio, with my heart rate mainly in the range of 130 plus and peaking at 160 in the final two minutes.

Flat bench press - 40kg x 15 reps, 50kg x 12 reps, 60kg x 9 reps, 70kg x 8 reps, 80kg x 3 x 5 reps.

Incline smith - 25kg a side - 4 x 6-8 reps, varying the incline.

Flat dumbbell flyes - 20kg - 2 x 6 reps.

Barbell curls - 22.5kg x 10 reps, 30kg x 8 reps, 40kg x 2 x 7; 2 x 6 reps.

Then cardio.


Title: Re: The Comeback ...
Post by: DDG on December 06, 2015, 08:19:07 PM
This afternoon's workout was legs and with each passing week I am improving in strength back to where I was at the beginning of 2015.

Leg press - carriage x 30, 1 plate x 20, 2 plates x 20, 3 plates x 20, 4 plates x 20, 5 plates x 20, 20, 15.

Leg extensions - 60kg x 4 x 6-8 reps.

Stiff legged dumbbell deads - 40kg x 3 x 8 reps.

Seated leg curls - 60kg x 3 x 6-8 reps.

Toe presses x 4 x 8-12 reps.

Complete in 35 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 07, 2015, 06:33:40 PM
Solid back workout this morning with fewer sets and overall volume. Still a good few reps across three exercises for the area.

Pull-ups  - 53 reps over 6 sets.

Bent-over barbell rows - 50kg x 12 reps, 70kg x 8 reps, 80kg x 8 reps, 90kg x 6 reps, 100kg x 5 reps, 90kg x 5 reps.

Seated cable rows - 30kg a side (60kg aggregate) - 3 x 6-8 reps - pulling in the wait, holding and squeezing. Drop to 24kg per side on final sets for 5 reps.

Rear delts cable cross-overs - 4 sets x 6-10 reps.

Complete in 30 minutes.

Tonight 30 minutes of cardio.


Title: Re: The Comeback ...
Post by: egg-custard on December 07, 2015, 06:46:39 PM
great journal...

fantasic info on your routines..il follow with interest

all the best eggy


Title: Re: The Comeback ...
Post by: DDG on December 07, 2015, 10:58:51 PM
great journal...

fantasic info on your routines..il follow with interest

all the best eggy

Thanks eggy  ;D

Tonight I did 30 minutes of cardio on the stairclimber. I was working between 70-80% but always do a sprint in the last couple of minutes, bringing my heart rate up to 155 beats this time or just under 90% of maximum heart rate. I think I burnt 450 cals according to the machine so not bad, then plenty of stretching to finish. Tomorrow delts and triceps beckon. I'm keeping up the volume in anticipation of all the Christmas nights out, beginning this Wednesday, then Saturday, then a week on Saturday and then, well, Christmas week itself. The answer to all this is more activity  ;D


Title: Re: The Comeback ...
Post by: DDG on December 09, 2015, 01:39:53 PM
Yesterday was delts and triceps, a swift one in about 25 minutes.

Military Press - bar x 15 reps, 30kg x 10 reps, 40kg x 8 reps, 50kg x 7reps, 55kg x 6 reps, 60kg x 4 reps (slow negatives), 55kg x 5 reps, 50kg x 5 reps (all slow negatives), 40kg x 8 reps.

Standing dumbbell laterals - 14kg x 6-8 reps.

Dumbbell shrugs - 44kg x 3 x 6-10 reps.

Lying triceps extensions - 30kg x 15 reps, 40kg x 3 x 7-8 reps.

Pushdowns - 3 x 6-8 reps.



Today's workout was light legs.

Leg press - carriage x 30 reps, 1 plate x 20 reps, 2 plates x 20 reps, 3 plates x 20 reps, 4 plates x 2 x 20, 1 x 15 reps.

Leg extensions - 55kg x 3 x 8-12 reps.

Seated leg curls - 50kg x 12 reps, 55kg x 2 x 6-8 reps.

Toe presses to finish - 4 x 6-12 reps.

Complete in 20 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 11, 2015, 09:07:29 PM
Busy couple of days for me, but training still went ahead.

Yesterday involved a change of scenery at the University gym for chest and biceps. Nice rack of Jordan dumbbells and fixed barbells so that's what I used.

Incline dumbbell press - 20kg x 20 reps, 30kg x 8 reps, 35kg x 3 x 5-6 reps, reduce incline 30kg x 2 x 6 reps, flat bench 30kg x 6, 27.5 x 8 reps.

Bodyweight dips x 3 sets.

Barbell curls - 17.5kg x 15 reps, 32.5kg x 8 reps, 37.5kg x 4 x 5-7 reps.


Today I trained legs.

Leg press - carriage x 30 reps, 1 plate, 2 plates, 3 plates and 4 plates x 20 reps. 5 plates x 20, 15, 15.

Leg extensions - 3 x 6-10 reps @ 60kg

Stiff legged dumbbell deads - 40kg x 3 x 8 reps.

Seated leg curls - 60kg x 3 x 6-8 reps.

Toe presses x 4 x 7-12 reps.


No bad considering I've managed only 5 hours sleep or less the last three nights.


Title: Re: The Comeback ...
Post by: DDG on December 12, 2015, 06:20:45 PM
Only a little more than five hours sleep again and feeling a bit tired but one of my best back workouts in recent times, today.

Pull-ups - 52 reps across 5 sets: 17, 10, 9, 8, 7.

Bent-over barbell rows - 50kg x 12, 70kg x 8, 80kg x 6, 90kg x 6, 100kg x 6, 90kg x 6, 5.

Seated cable rows - 56kg pulled into waist, hold for 3 seconds and squeeze, 3 X 6-8 reps.

Cable crossover rear delt  flyes - 4x 6-8 reps.

Body weight 10st 7lbs ... Curry night later 😎


Title: Re: The Comeback ...
Post by: Maveric Matt on December 14, 2015, 01:46:42 PM
What's causing the lack of sleep of late Dean?


Title: Re: The Comeback ...
Post by: DDG on December 14, 2015, 10:34:24 PM
What's causing the lack of sleep of late Dean?

Mainly children ... but there might other good reasons too  ;) ;D


Title: Re: The Comeback ...
Post by: DDG on December 15, 2015, 08:40:34 PM
Sunday's session was delt and tris and I just stuck with the basics in order to complete the workout in about 25 minutes.

Military press working up to 55kg started the workout (6 sets), then dumbbell side lateral raises using 15kg bells followed (4 sets) before moving to triceps and performing close grip bench presses (4 sets) and pushdowns (4 sets).

Yesterday was a fasted walk first thing for 30 mins and then a brisk walk in the evening for 20 minutes.

Today I trained chest and biceps, working up to 85kg on the flat bench (5 working sets), then incline Smith (4 sets) before performing 4 working sets of barbell curls with 40kg. Another quick workout but with slightly heavier weights and very controlled form.


Title: Re: The Comeback ...
Post by: DDG on December 16, 2015, 09:16:57 PM
Legs today and I was feeling a bit ropey despite managing 7 1/2 hrs and 7hrs sleep the last two nights. I figured I needed to wake up more but had no choice as I needed to train first thing or not at all. So, on just a few pieces of fruit followed by some aminos, about 45 mins apart, I set my mind to training lower body.

Leg press - usual warm up pyramid of carriage, 1 plate, 2 plates, 3 plates, 4 plates for sets of 20 and then a hard set of 15reps with 5 plates, before dropping down to 4 plates for another 15 reps. My thighs were blown. I then did 4 heavy sets of leg extensions before moving to stiff legged dumbbell deads with the 40s x 3 sets of 6-8 reps and 3 sets of heavy seated leg curls. To finish I did 4 sets of standing calf raises and was ready to go.

My physique looks better at this weight 10st 8lbs in the gym as I'm properly filled out but still with decent gym condition and compared with most people, I guess, still very lean and vascular.

Back beckons tomorrow, then delts and tris on Friday morning first thing.


Title: Re: The Comeback ...
Post by: Toby on December 16, 2015, 09:46:15 PM
Remind me, what was the show weight Dean?


Title: Re: The Comeback ...
Post by: DDG on December 16, 2015, 11:40:58 PM
Remind me, what was the show weight Dean?

9st 12lbs


Title: Re: The Comeback ...
Post by: DDG on December 18, 2015, 08:00:36 PM
Yesterday was back day and I wasn't really in the mood but still managed a productive workout.

Pull-ups - 50 reps across 5 sets - 15, 10, 9, 8, 8.

Bent-over barbell rows - 50kg x 12, 70kg x 8, 80kg x 8, 90kg x 6, 100kg x 5, 90kg x 5, 80kg x 6.

Deadlifts 110kg x 10, 140kg x 2 x 6.

Rear delt flyes with 8kg dumbells - 4 x 6-10.



Today - delts and triceps

Military press - bar x 15, 30kg x 10, 40kg x 8, 50kg x 6, 55kg x 5, 60kg x 3 (slow negatives), 50kg x 6, 40kg x 8

Standing dumbbell side laterals - 14kg x 4 x 7-9 reps

Close grip bench on Smith - 4 sets - 6-15 reps

Pushdowns - 4 sets - 6-10 reps.


Title: Re: The Comeback ...
Post by: DDG on December 22, 2015, 08:02:11 AM
Another three workouts in the bag since I last posted.

Light legs on Saturday, chest and bicep with 20 mins of cardio on Sunday, and heavy leg late yesterday afternoon. Weight at 10st 8lbs.

This morning I'll be training back and rear delts in about 30 minutes. Currently strength is good.

A few shots of my legs taken on Saturday.

[attachment expired]


Title: Re: The Comeback ...
Post by: DDG on December 27, 2015, 06:46:34 PM
Still training consistently over Christmas, including a late workout on Christmas Day of back and delts. This consisted of eight sets of pull-ups followed by high rep dumbell work on one arm dumbell rows for six sets, Arnold dumbell presses for five sets, lateral raises for five sets and bent over dumbell flyes (rear delts) for five sets. Today was the calling of chest and biceps at the gym in thirty mins.

Christmas has passed and still my body weight rests at 10st 7 1/2lbs. As they say physique development is very much a lifestyle but still I have eaten out several times, enjoyed a full Christmas dinner and finished off several bottles of red wine. All good with balance elsewhere and plenty of walking 😎

[attachment expired]


Title: Re: The Comeback ...
Post by: DDG on December 28, 2015, 12:59:12 PM
Just blasted my legs this morning in Sheffield.

I totalled about 150 reps on the leg press including warm up sets, but 80 reps at my working weight across four sets.

Stiff legged dumbell deads with 40kg bells for 3 sets of eight, followed by five sets of lying leg curls.

Toe presses to finish.



Title: Re: The Comeback ...
Post by: DDG on December 29, 2015, 11:56:45 AM
Monster back session with rear delts today.

8 sets of pull ups, 8 sets of bent over barbell rows and 6 sets of seated machine rows. Then 5 sets of bent over dumbell flyes and 3 sets of hanging leg raises. All done in 50 minutes 😎


Title: Re: The Comeback ...
Post by: Tannhauser on December 30, 2015, 05:59:53 PM
Blimey, I can't believe you're ten and a half stone. I outweigh you by five stone and your arms look twice the size of mine. I'm going o have to look into this low bodyfat business.

That last shot is great!


Title: Re: The Comeback ...
Post by: SCOTTGALTON on December 30, 2015, 06:19:10 PM
its all an illusion, sums up Bodybuilding really


Title: Re: The Comeback ...
Post by: DDG on December 30, 2015, 07:46:47 PM
Blimey, I can't believe you're ten and a half stone. I outweigh you by five stone and your arms look twice the size of mine. I'm going o have to look into this low bodyfat business.

That last shot is great!

Thanks mate. I have very small joints which helps too.

its all an illusion, sums up Bodybuilding really

The degree of development, muscle maturity/density and condition are all real, however. It is these elements that create the illusion in the first place. In their absence there's no illusion.


Title: Re: The Comeback ...
Post by: DDG on January 01, 2016, 06:41:12 PM
So New Year's Eve saw out 2015 with a swift leg workout, lighter and short rest in between sets.

Leg press - 6 sets @ 3 plates a side x 20 reps. Less than a minute in between each set.

Lying leg curls - 5 sets.

Toe presses - 5 sets

Workout complete in less than 25 minutes.


Today, New Year's Day, the gym was closed. So I've just done a 50 minute march up the road and back.  Set me up nice for this evening's meal: curry!

Tomorrow, chest, biceps and, most probably, 20 minutes of high intensity CV tagged on the end.


Title: Re: The Comeback ...
Post by: DDG on January 08, 2016, 10:18:17 PM
So, nothing has changed this last week. I've trained every day, hit my legs three times since last Friday - heavier on Sunday, light on Tuesday and heavier again today. I've also thrown in a bit of walking and some higher intensity CV on occasion.

My body weight is currently just under 10st 6lbs, so I'm looking a bit sharper again but with all the roundness of muscle as before.

Tomorrow will be another back workout, so lots of pull-ups, bent over rows and seated rows. I'll probably hang with dumbbells for rear delts rather than the cable that I used last time.

Life is good and training is bouncing along nicely. I'll likely not compete this year, but you never know, I'll always be within spitting distance if the thought takes my fancy  8)


Title: Re: The Comeback ...
Post by: DDG on January 09, 2016, 02:40:47 PM
Today's workout was back and rear delts. I wasn't really up for it but compensated with more focus and determination which resulted in a new personal best for pull-ups.

Pull ups - 10 sets totalling 90 reps - 15, 9, 9, 9, 8, 8, 8, 8, 8, 8.

Bent-over barbell rows - 8 sets - 50kg x 12, 70kg x 10, 80kg x 8, 90kg x 3 x 6, 2 x 5.

Bent-over rear delts flyes - 5 sets - 8kg x 12, 10kg x 10, 12kg x 3 x 7.

Simple.


Title: Re: The Comeback ...
Post by: Turpin on January 09, 2016, 07:08:46 PM
Still training consistently over Christmas, including a late workout on Christmas Day of back and delts. This consisted of eight sets of pull-ups followed by high rep dumbell work on one arm dumbell rows for six sets, Arnold dumbell presses for five sets, lateral raises for five sets and bent over dumbell flyes (rear delts) for five sets. Today was the calling of chest and biceps at the gym in thirty mins.

Christmas has passed and still my body weight rests at 10st 7 1/2lbs. As they say physique development is very much a lifestyle but still I have eaten out several times, enjoyed a full Christmas dinner and finished off several bottles of red wine. All good with balance elsewhere and plenty of walking 😎

 Terrific physique , truly gifted.

  T.


Title: Re: The Comeback ...
Post by: DDG on January 09, 2016, 08:20:34 PM
Still training consistently over Christmas, including a late workout on Christmas Day of back and delts. This consisted of eight sets of pull-ups followed by high rep dumbell work on one arm dumbell rows for six sets, Arnold dumbell presses for five sets, lateral raises for five sets and bent over dumbell flyes (rear delts) for five sets. Today was the calling of chest and biceps at the gym in thirty mins.

Christmas has passed and still my body weight rests at 10st 7 1/2lbs. As they say physique development is very much a lifestyle but still I have eaten out several times, enjoyed a full Christmas dinner and finished off several bottles of red wine. All good with balance elsewhere and plenty of walking 😎


 Terrific physique , truly gifted.

  T.

Thanks T. It always means a lot coming from someone I respect!

On reflection, I wish I'd trained the way I do now twenty years ago. The 'bodybuilder' mentality truly hurt me, I think. More frequent training and only to positive failure with higher volume certainly seems to suit my physique. The Heavy Duty nonsense that I followed back in the day was, for me, just that: nonsense. I live and learn. But I will always wonder (and never know) how much more rapid my progress might have been.


Title: Re: The Comeback ...
Post by: Tannhauser on January 10, 2016, 01:41:34 PM
The Heavy Duty nonsense that I followed back in the day was, for me, just that: nonsense. I live and learn. But I will always wonder (and never know) how much more rapid my progress might have been.


I know what you mean. I spent years and years training low volume, infrequently and with high intensity (in the sense of effort rather than high % of one rep max). I did carry a lot of mass from that approach in my 30s, and built some solid strength. But like you, I now wonder if I might have achieved a lot more physique-wise using different methods.

For me, it was that bleeding Mike Mentzer. I got sucked in because he justified his approach with well-constructed arguments, instead of just do-what-I do articles. Unfortunately, if the whole system is based on a misunderstanding of what causes muscle growth, then it doesn't matter how good the logic is. The conclusion is still going to be wrong.


Title: Re: The Comeback ...
Post by: DDG on January 10, 2016, 08:20:45 PM
The Heavy Duty nonsense that I followed back in the day was, for me, just that: nonsense. I live and learn. But I will always wonder (and never know) how much more rapid my progress might have been.


I know what you mean. I spent years and years training low volume, infrequently and with high intensity (in the sense of effort rather than high % of one rep max). I did carry a lot of mass from that approach in my 30s, and built some solid strength. But like you, I now wonder if I might have achieved a lot more physique-wise using different methods.

For me, it was that bleeding Mike Mentzer. I got sucked in because he justified his approach with well-constructed arguments, instead of just do-what-I do articles. Unfortunately, if the whole system is based on a misunderstanding of what causes muscle growth, then it doesn't matter how good the logic is. The conclusion is still going to be wrong.

True. Mentzer was also heavily assisted so resting seven to nine days between training body parts in the name of 'recuperation' wouldn't have impaired growth in a context of almost continuous anabolism. Since then studies have shown that dual factor theory trumps supercompensation and especially for naturals, since muscles recover quite quickly and certainly no more than 3 days before catabolism kicks in. In this sense, we can learn that attempts to annihilate a body part are futile. This simply drains the body's ability to recuperate in the broadest sense: blood, cells, glands and endocrine system etc.

I know from personal experience that I look better, bigger, fuller and sharper when I train more frequency (daily) and turn over each body part twice a week - i.e. every 3-4 days. The lesson I have learned is to find a way that allows me to do this without breaking down (colds and/or injury). Excellent nutrition and supplementation (amino acids pre and post workout) are crucial. Also training sensibly - up to but not beyond the point where I can adequately recover.


Title: Re: The Comeback ...
Post by: DDG on January 10, 2016, 08:26:55 PM
Today was delts and triceps.

Military press - bar x 15 reps, 40kg x 12 reps, 50kg x 8 reps, 55kg x 6, 5, 5 (slow negatives), 50kg x 2 x 6 reps, 40kg x 8reps.

Standing side lateral raises - 15kg x 5 x 6-8 reps.

Delts looked like cannon balls after that lot! LOL

Triceps dips - 3 sets body weight

Close grip bench on the Smith machine - 3 sets x 6-8 reps.

Close grip pushdowns - 3 sets x 6-10 reps.


Title: Re: The Comeback ...
Post by: Badger on January 10, 2016, 09:40:59 PM
Really impressive chinning and workload in your training mate.

Seeing your training and how effectively it works both with regards to lifestyle and the physical side of things goes to show regardless of the end goal it is vital a trainee trusts his intelligence in training.

With regards to what Tann touched on aswell as yourself it's easy to get pulled into a doctrine because it works, but everything works to a points. The genius is in finding what's optimal.


Title: Re: The Comeback ...
Post by: DDG on January 10, 2016, 10:38:53 PM
Really impressive chinning and workload in your training mate.

Seeing your training and how effectively it works both with regards to lifestyle and the physical side of things goes to show regardless of the end goal it is vital a trainee trusts his intelligence in training.

With regards to what Tann touched on aswell as yourself it's easy to get pulled into a doctrine because it works, but everything works to a points. The genius is in finding what's optimal.

Thanks Dave. I think my first major 'discovery' came when I was preparing for the ANB Yorkshire show in 1999 when at three weeks out I upped my game, trained more often and dumped my training partner just so I could move around the gym more quickly and burn up more calories. In the following three weeks I learnt that training faster, more often, with moderate weights and without forced reps was the way to improve the appearance of my physique. I looked leaner, fuller and by virtue of these two factors a good deal bigger.

Over time, I think I've learnt that when I'm in top shape I can reduce the volume a bit while keeping the pace of the workout reasonably quick. In 2014, I trained with very high volume but I think this cost me some muscle tissue compared with 2015 when I was a couple of pounds heavier in contest shape. I live and learn. 8)


Title: Re: The Comeback ...
Post by: DDG on January 11, 2016, 09:02:02 PM
Cardio work tonight. Thirty-five minutes of high intensity work, peaking at 156 bpm and averaging around the 137-140 mark, burning a total of 500 calories.

Plenty of stretching afterwards.

Good to mix things up.


Title: Re: The Comeback ...
Post by: SuperSi on January 12, 2016, 05:09:03 PM
I've fairly similar views: training more frequently = better results. Science aside, it's hardly surprising. Logically, I don't see how doing something every 10 days (so with rest weeks, some body parts may only get trained 30 times per year) can yield optimal results. Even before we knew about protein synthesis windows, mTOR pathways, etc., it just doesn't make sense.

Looking at athletes/sports teams, they would ridicule most of the bodybuilding training mantras. As has been said, physiology changes quite significantly for steroid users, which is where a lot of the old theories originated.

Also, and I've no evidence for this, I think a lot of people get into bodybuilding due to low self esteem and don't necessarily have any sporting background. As such, they can't cope with high volume/frequency training. In this instance, it almost suits to be pre-occupied with not 'overtraining.' A majority of people I've seen with a sporting background seem to have no issues with lots of training. All anecdotal - I'd like to research it at some point. 


Title: Re: The Comeback ...
Post by: ben-howard on January 12, 2016, 09:15:19 PM
Hit the nail on the head there Si Iv never met a bodybuilder with a serious sporting background that accepted HIT training, I know a fair few semi pro footballers that had to knock football on the head, and needed something to get stuck into , training 5-6 days per week is a minimum for them, and just look at guys that used to swim in their pre bodybuilding days, they would laugh at HIT ideas 


Title: Re: The Comeback ...
Post by: DDG on January 12, 2016, 10:15:20 PM
I've fairly similar views: training more frequently = better results. Science aside, it's hardly surprising. Logically, I don't see how doing something every 10 days (so with rest weeks, some body parts may only get trained 30 times per year) can yield optimal results. Even before we knew about protein synthesis windows, mTOR pathways, etc., it just doesn't make sense.

Looking at athletes/sports teams, they would ridicule most of the bodybuilding training mantras. As has been said, physiology changes quite significantly for steroid users, which is where a lot of the old theories originated.

Also, and I've no evidence for this, I think a lot of people get into bodybuilding due to low self esteem and don't necessarily have any sporting background. As such, they can't cope with high volume/frequency training. In this instance, it almost suits to be pre-occupied with not 'overtraining.' A majority of people I've seen with a sporting background seem to have no issues with lots of training. All anecdotal - I'd like to research it at some point. 

I agree Simon. As a former sprinter, I've always thought about the way sprinters and gymnasts train daily, make progress and just get on with it. It's the same with Olympic lifters squatting, for example, multiple times per week. In my view, anything that's worth having requires a serious investment and building a high quality physique is certainly no exception. Each to his own, but I know which option I prefer and I'll continue to follow this way for the rest of my training days.

This is one of the things I admire most about some of the old school weight trainers such as Albert Beckles and Tony Pearson who train on a daily basis and stay in shape year round.


Title: Re: The Comeback ...
Post by: K_Dogs on January 13, 2016, 12:28:27 PM
Hi Dean.
Have you ever noticed individual muscle development in the quads? The reason I ask, is that I'm blessed with the least quad flare known to man. Despite my best efforts I almost always end up with a burning vastus medialis. I understand that all muscles will work in unison to move a load and genetics mostly dictate shape , yet I wondered if you've ever noticed an emphasis on certain muscles?


Title: Re: The Comeback ...
Post by: DDG on January 14, 2016, 12:20:45 AM
Hi Dean.
Have you ever noticed individual muscle development in the quads? The reason I ask, is that I'm blessed with the least quad flare known to man. Despite my best efforts I almost always end up with a burning vastus medialis. I understand that all muscles will work in unison to move a load and genetics mostly dictate shape , yet I wondered if you've ever noticed an emphasis on certain muscles?

Hi Keith, in short, no I haven't. I don't really believe in the idea either for the reasons you mention. I think genetics are key and consistent application the means with which to optimise the hand our parents have dealt. I've no tips for isolation and haven't noticed that a particular movement favours one aspect more than another. I think this is one of the reasons why, over the years, I've kept my leg training fairly simple. For me the important thing is stimulation and ensuring that my legs are always fully pumped from the workout. Lots of reps and quite a few sets do the trick but always using a compound exercise. I think isolation exercise are really rather poor and this goes for most body parts actually possibly with the exception of delts and arms.


Title: Re: The Comeback ...
Post by: DDG on January 14, 2016, 10:51:37 PM
Heavy leg workout yesterday going to five plates a side on the leg press for a couple of sets of 15 reps. Heavy stiff legged dumbbell deads too. My legs were like pulp afterwards and so I made sure I did plenty of stretching. Currently my hamstrings are really flexible, which is good for posterior chain health and integrity.

Today I did an early back and rear delts workout. Just a simple six sets of pull-ups and four working sets (six sets in total) of bent over barbell rows. Lower volume today as I was a little tired and training virtually on empty following yesterday's leg session and with only fruit consumed first thing.

Current bodyweight 10st 6lbs.


Title: Re: The Comeback ...
Post by: K_Dogs on January 15, 2016, 12:11:15 PM
Thanks for the info Dean, much appreciated.

5 plates for 15 reps sounds nasty!


Title: Re: The Comeback ...
Post by: DDG on January 15, 2016, 07:54:15 PM
Thanks for the info Dean, much appreciated.

5 plates for 15 reps sounds nasty!

No trouble at all, Keith. The leg press is a Hammer Strength model, a big heavy thing, so 5 plates a side actually feels like 6 plates on my old machine at home, which had a lighter carriage and movement, although both models have a roller-bearing operation.

Today's workout was delts and triceps and I was surprising strong today. I put this down to extra sleep. For the first time since my son was born he is now sleeping until 7am in the morning. This is quite a feat for he's now 3 1/2 years old!! No kidding. I borrowed a GroClock from a friend which displays stars throughout the night and these gradually reduce in number until the sun appears in the morning at the time set for wake up. He observes this and stays in bed now until he sees the sun. Magic!! I'm now getting more than seven hours sleep when my kids stay over. This is a miracle. It also serves as rocket fuel for my workouts LOL ;D

Military press - 40kg x 15 reps, 50kg x 10 reps, 60kg x 4 reps (bearing in mind my current bodyweight is around 66kg), 50kg x 3 x 6-8 reps.

Side lateral raises - 14kg x 4 x 6-8 reps.

Pushdowns - 50kg x 15, 60kg x 10, 70kg x 8, 75kg x 6

EZ bar extensions - 3 x 8-15 reps.



Title: Re: The Comeback ...
Post by: DDG on January 17, 2016, 11:56:16 PM
Two days off this weekend, the longest break I've had since the end of July. However, plenty of decorating has been done! Physique is nicely filled out too. Tomorrow is the calling of chest and biceps.


Title: Re: The Comeback ...
Post by: DDG on January 18, 2016, 09:09:30 PM
Chest and biceps today. I was stronger on chest today but about the same on biceps. I achieved a huge pump in both areas, no doubt due to amply replenished glycogen stores following two days rest. The downside is that I was blowing a bit harder in between sets, but all in good preparation for tomorrow's leg workout. Bodyweight this morning was 10st 7lbs.


Title: Re: The Comeback ...
Post by: K_Dogs on January 19, 2016, 10:31:54 AM
Ohh yes, the GroClock is great, we tried it a little too early, but now it works like a charm.

Just make sure you get some decent true black out blinds before summer  8)
http://www.blocblinds.co.uk/?gclid=CKasy9zItcoCFRFmGwodXU0Gww

Getting close to bodyweight military press, that's solid work!


Title: Re: The Comeback ...
Post by: DDG on January 20, 2016, 10:00:36 PM
Ohh yes, the GroClock is great, we tried it a little too early, but now it works like a charm.

Just make sure you get some decent true black out blinds before summer  8)
http://www.blocblinds.co.uk/?gclid=CKasy9zItcoCFRFmGwodXU0Gww

Getting close to bodyweight military press, that's solid work!

Thanks Keith. I have improvised regarding blinds and simply hung up a thick blanket over the blinds covering the windows. Total blackout! Never worked, however, hence the GroClock.


Title: Re: The Comeback ...
Post by: DDG on January 20, 2016, 10:06:37 PM
Yesterday I did a heavy leg workout, pushing hard once again on the leg press and also with hams performing SLDL with 40kg dumbells in each hand. My legs are looking quite big at the moment and have pretty much blown up back to their potential for a lad of only 10st 6lbs.

This afternoon I hit back and rear delts.

Pull ups - 53 reps over 5 sets - 17, 10, 9, 9, 8.

Bent-over barbell rows - 50kg x 10, 70kg x 8, 80kg x 6, 90kg x 6, 5, 80kg x 8.

Rear delt flyes with 10kg bells - for 4 sets of 10-12 reps.


Title: Re: The Comeback ...
Post by: DDG on January 21, 2016, 01:27:36 PM
Delts and triceps this morning.

Military press - 40kg x 15, 50kg x 8, 55kg x 6, 60kg x 4, 3, 50kg x 6.

Dumbell side laterals - 14kg x 5 x 6-8 reps.

Lying triceps extension with the EZ bar - 4 sets - 5-15 reps

Pushdowns - 4 sets - 6-8 reps.

Done in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on January 23, 2016, 07:33:58 AM
Day off yesterday. Chest and back later today. Morning weight 10st 6lbs.



Title: Re: The Comeback ...
Post by: DDG on January 23, 2016, 06:41:46 PM
A bit stronger today, beginning with inclines on the Smith. I went up in a pyramid and back down one step, for a total of seven sets. I then moved to flat dumbell presses with a set of thirties for three sets with less than a minute in between. Chest was fried after this.

Barbell curls with three warm ups and three working sets: 20kg, 30kg, 35kg and 3 X 40kg.

All done in around 25 minutes. Tomorrow I'll be training legs.


Title: Re: The Comeback ...
Post by: DDG on January 24, 2016, 03:32:49 PM
Swift leg workout today in Sheffield, kept simple.

Leg press pyramid for 20 rep sets, including 3 at 4 plates a side.

Lying leg curl pyramid keeping reps in the range of 5-10 - 5 sets.

Leg press toes presses in the range of 6-12 reps - 5 sets.

About 16 sets in 22 minutes.

[attachment expired]


Title: Re: The Comeback ...
Post by: Turpin on January 25, 2016, 09:18:10 AM

 Love the simplicity of these Real , honest workouts.  No frills , no following anyone else's method , just what you have found works .. and it shows.

 T.


Title: Re: The Comeback ...
Post by: DDG on January 25, 2016, 09:35:35 AM

 Love the simplicity of these Real , honest workouts.  No frills , no following anyone else's method , just what you have found works .. and it shows.

 T.

Thanks T. Sometimes it feels as though I can achieve all that's necessary with just one key, compound movement, providing that I keep the reps high and use a weight that fully taxes my legs. Keeping rest periods quite brief also seems to work well as a means to optimise density.


Title: Re: The Comeback ...
Post by: DDG on January 25, 2016, 09:58:27 PM
Another fairly straightforward workout this morning in Sheffield.

Back but with some accessory work thrown in.

Pull-ups supersetted with dips x 5 sets, with 60 seconds in between sets.

Bent-over barbell rows x 6 sets - pyramid up to 90kg x 2 x 5 reps, then down to 80kg.

Bent-over rear delt dumbbell flyes x 5 sets with 8kg then 10kg x 4 x 8-10 reps.

Finished in around 25 minutes.


Title: Re: The Comeback ...
Post by: Rossdog on January 26, 2016, 08:43:11 PM
Oh man you should've come and trained at the muscle unit with me.. It's only 10 miles from Sheffield. 👍


Sent from my iPhone using Tapatalk


Title: Re: The Comeback ...
Post by: DDG on January 26, 2016, 10:22:44 PM
Oh man you should've come and trained at the muscle unit with me.. It's only 10 miles from Sheffield. 👍


Sent from my iPhone using Tapatalk

Where I train involves only 2 minutes' travel. Easier still! It's a small hardcore gym called The Max in Walkley ... http://www.maxfitnesscentre.co.uk/


Title: Re: The Comeback ...
Post by: DDG on January 26, 2016, 10:25:17 PM
Today was delts and triceps from home. I had limited time availability due to a trip to Birmingham.

Side lateral raises - 7 sets - 2 warm ups and 5 x 14kg for 6-8 reps.

Seated dumbbell presses - just 15kg bells for 5 sets of 10-12 reps - short rest.

Seated dumbbell one arms triceps extensions - 5 sets each arm with 14kg.


Title: Re: The Comeback ...
Post by: DDG on January 31, 2016, 11:35:35 AM
All is well and since the last post I trained chest and biceps on Thursday, heavy legs on Friday and back and rear delts yesterday. So, today, once again is the calling of delts and triceps before resting up again tomorrow. Post-curry and alcohol, my body weight this morning was 10st 8lbs.


Title: Re: The Comeback ...
Post by: DDG on January 31, 2016, 03:38:18 PM
Delts and triceps ...

Military press - 40kg, 50kg, 55kg, 50kg, 40kg - 5-12 reps.

Standing side lateral raises - 15kg x 3 x 6-8 reps, 12kg x 2 x 6-10 reps.

Body weight dips - 4 sets - 8-12 reps

Pushdowns - 4 sets 6-10 reps.

18 sets in 20 minutes ...

Looking quite lean today.


Title: Re: The Comeback ...
Post by: DDG on February 02, 2016, 12:25:42 AM
Some cardio work this evening. Interval training over 20 minutes, with my heart rate peaking at 161 bpm.

Good for fitness and metabolism.

Tomorrow is chest and biceps.


Title: Re: The Comeback ...
Post by: K_Dogs on February 02, 2016, 11:49:34 AM
Any thoughts on whether to show again in 2016?


Title: Re: The Comeback ...
Post by: DDG on February 02, 2016, 08:35:48 PM
Any thoughts on whether to show again in 2016?

Hi Keith. It is unlikely that I'll compete in 2016. I have no plans to at this point. I'm in good shape but this is how I like to look and maintain these days. It's better for my health and I feel it's a better representation of who I am and what I've achieved over the years. Nothing worse than a former title holder transformed into an unrecognisable object.

That said, I had no intentions of competing in 2015 or, for that matter, 2014. Personal circumstances created a desire and opportunity to buckle down and compete. There were no plans or pre-design. I was hovering in the vicinity and just decided in both cases at around five weeks out that I'd take the plunge. From my current position, I can't see that happening again. I'm in the throes of looking for a house and making other plans, so competition is currently well down the pecking order. In addition, in experimenting the last two years I feel as though I've proved to myself what's possible in my mid-forties. To a very large extent, then, there's nothing left to prove. Turning fifty in four years may or may not persuade me to dial it right down again, but four years is a long way ahead at a point in life where my body is likely to change now more radically than at any earlier point along the way. I sincerely hope not but I won't hold my breath. So far so good, however, so you never know.


Title: Re: The Comeback ...
Post by: DDG on February 02, 2016, 08:37:40 PM
Today's workout: chest and biceps

Incline Smith machine - 7 sets - pyramiding up and 1 set down.

Flat dumbbell press with 30kg bells x 4 sets.

Barbell curls x 6 sets - 3 at working weight and 1 set down.

Finished in around 20-25 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 04, 2016, 12:31:32 AM
Trained legs today at the university gym and went with squats for the first time in a good while. Although the weights were not so impressive, my form was tight and the reps were rock bottom, so it's all relative. Ultimately, you know you've had a decent workout when you leave the gym walking like 'Bambi' LOL

So, the workout went as follows:

Squats x 5 sets x 6-12 reps.

Horizontal leg press x 2 sets x 12 reps.

leg extensions x 4 sets x 4-8 reps.

Seated leg curls x 6 sets x 5-12 reps.

Toe press on the calf machine x 5 sets.

All done in around 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 04, 2016, 08:42:41 PM
My legs are completely totalled after yesterday. The worst case of post-workout soreness I can remember in the last few years!

Today was back. Simple workout.

Pull-ups x 6 sets

Bent-over barbell rows x 6 sets

Bent-over rear delt flyes x 5 sets.

Done in around 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 05, 2016, 10:42:33 PM
Another simple workout - delts and triceps

Military press - 40kg x 12, 50kg x 8, 55kg x 6, 60kg x 4, 50kg x 6.

Dumbell lateral raises - 14kg x 5 x 6-8 reps.

Close grip Smith machine press - 5 sets

Cambered bar pushdowns  - 4 sets.


Title: Re: The Comeback ...
Post by: Turpin on February 06, 2016, 11:41:39 AM

  Dean , could you give a break down of your daily eating .

  T.


Title: Re: The Comeback ...
Post by: DDG on February 06, 2016, 04:09:16 PM

  Dean , could you give a break down of your daily eating .

  T.

Yesterday, my intake looked like this, T. However, it can vary on a daily basis depending on when I train and what I train.

Awake at 6.30

6.40am - 1 banana, a few small pieces of pear (shared with the kids) and some black grapes.

7.15am - iBCAAs and l-leucine

7.45 am - train delts and triceps

8.10am - 50g dates and iBCAAs and l-leucine

8.50am - 80g pre-soaked oats with 1 scoop of whey isolate

11.50am - cod, vegetables (broccoli, red pepper, asparagus, peas and courgette) and a large sweet potato

3.40pm - cod and a medium sweet potato

6.10pm - potato hash (mashed potato mixed with red onion and garlic sautťed in olive oil), vegetables - (large portion of broccoli, red pepper and courgette) with salmon.

9.00pm - 1 apple, 1 pear and black grapes

10.50pm - 1 serving of micellar casein with additional leucine, hmb and tryptophan.


Title: Re: The Comeback ...
Post by: Turpin on February 06, 2016, 04:56:53 PM

 Thank you Dean .  Quite a contrast to my eating plan , and certainly works for you ( hence my asking ).  Do you soak your oats in water , and how do you add the whey ?

 T.


Title: Re: The Comeback ...
Post by: DDG on February 06, 2016, 10:31:42 PM

 Thank you Dean .  Quite a contrast to my eating plan , and certainly works for you ( hence my asking ).  Do you soak your oats in water , and how do you add the whey ?

 T.

Yes, I soak my oats, I pour boiling water on them last thing and leave them to swell overnight. In the morning I warm them in the micro for a couple of minutes, add a scoop of whey and stir in. The whey isn't affected by heat, it's just stirred into luke warm oats.


Title: Re: The Comeback ...
Post by: Turpin on February 07, 2016, 12:21:30 PM
Thank you for the details Dean   ;)

 T.


Title: Re: The Comeback ...
Post by: DDG on February 09, 2016, 09:31:43 PM
Yesterday I trained legs and decided to squat again. I've really lost some strength endurance on this movement since going with leg presses these last 3 years or so. However, I still managed a few decent sets going right down to my heels, pausing and returning back up. Next workout I'll go back to leg pressing, since I still feel this movement is best for hypertrophy.

Today was back and rear delts. Another simple workout.

Pull-ups 6 sets

Bent-over barbell rows - 5 sets

Bent-over rear delt flyes - 5 sets.

Done in a little more than 20 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 11, 2016, 03:58:28 PM
I had a very productive delts and triceps workout yesterday.

Today I trained legs and reverted to the leg press. Over the last few days I've reflected on squatting and decided that my legs look better when stimulated with high rep work on the leg press. They appear fuller, more separated and more vascular. Stick to what I know at this point in my weight training 'career'.

Leg Press - 5 sets

Leg extensions - 5 sets

Seated leg curls - 4 sets

Stiff legged dumbbell deads - 2 sets

Standing calf raises - 5 sets.

Job done in around 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 12, 2016, 07:27:29 PM
Today's workout was chest and arms - I wouldn't usually train triceps with chest but felt like 'topping' up today with pushdowns as these weren't preformed two days ago.

incline dumbbell press - warm ups with 20kg, 26kg and 34kg. Then 38kg, 36kg and 34kg x 2.

Flat dumbbell press - 30kg x 4

Triceps pushdowns x 5

Barbell curls - 22.5kg, 30kg, 40kg x 3, 30kg.

Finished in 30 minutes.



Title: Re: The Comeback ...
Post by: DDG on February 26, 2016, 11:37:47 PM
It's been a busy two weeks culminating in a work trip to Belfast these last two days. I hadn't trained since Wednesday evening when I did back, rear delts and accessory work for chest. Tonight, with only a pair of fifteen kilo dumbells I trained delts and triceps, performing 30 sets in 35 minutes. Five sets of heavy side laterals, five sets of front raises and five sets of rear delt flyes before repping out with the 15kg bells for another five sets. Five sets of triceps single one arm dumbell extensions and five sets of close, diamond shape hand position press ups to finish.

My 8 year old took a couple of shots afterwards 😎


Title: Re: The Comeback ...
Post by: DDG on February 27, 2016, 12:08:07 AM
...

[attachment expired]


Title: Re: The Comeback ...
Post by: DDG on February 28, 2016, 09:34:42 PM
I had a good leg workout yesterday going up to 5 plates a side for 15 reps. I think I managed seven sets in total using a simple pyramid up and down and for no fewer than 20 reps on any other set than my heaviest one. In total I completed around 150 reps and this was supplemented with leg extensions and stiff legged dumbbell deads with the 40s followed by seated leg curls for 3 sets each. Five sets of toe presses to finish.

Today I trained chest and biceps with some accessory work for triceps. Not bad after a full bottle of red wine last night and supplementary vodka.

Smith machine incline presses for 6 sets, then 3 sets of flat dumbbell presses. Four sets of heavy barbell curls and four sets of triceps pushdowns to finish.

Tomorrow, I'll do some aerobic work.


Title: Re: The Comeback ...
Post by: felix on March 12, 2016, 01:39:00 AM
Looking in excellent shape in the photos Dean.


Title: Re: The Comeback ...
Post by: Alex on March 12, 2016, 02:53:03 AM
 :o second that


Title: Re: The Comeback ...
Post by: DDG on March 14, 2016, 09:17:12 PM
Thanks guys. Ticking over at 10 1/2 stones. Probably looking about eight weeks out.

Busy at the moment with a house move and various other priorities. 😎


Title: Re: The Comeback ...
Post by: Turpin on March 14, 2016, 10:03:18 PM
Terrific physique Dean ,  balanced , full and naturally hard.

 T. 


Title: Re: The Comeback ...
Post by: DDG on March 16, 2016, 06:38:40 AM
Thanks T., I'll keep plugging away 😎


Title: Re: The Comeback ...
Post by: Badger on March 16, 2016, 08:13:59 AM
Quality!


Title: Re: The Comeback ...
Post by: DDG on March 16, 2016, 09:01:58 PM
Quality!

Cheers Dave 😎


Title: Re: The Comeback ...
Post by: DDG on March 23, 2016, 08:56:59 PM
Lots of workouts under my belt since the last post about a week ago. This week, however, I've dropped the volume a little in order to allow myself more rest. I've kept most loads the same and frequency is normal, but the volume in each session is reduced to allow recovery.

I'm hovering around 10 1/2 stones in still in pretty good condition.

No plans to do anything with this other than happily maintain as usual.


Title: Re: The Comeback ...
Post by: DDG on April 01, 2016, 08:26:41 PM
In the last few days I've had a few good workouts in Sheffield at the Max: Legs, back and rear delts and delts and triceps today.

For legs, I performed five sets on the forty five degree leg press, following by five sets of leg extensions and five sets of lying leg curls. Five sets of toe presses finished the workout. All this feels different since the equipment is different. The leg extension, for example runs on a chain and is driven from the centre. The leg press is old and not the smoothest I've known but this just means I don't need to use as much weight in order to achieve the same outcome.

For back, I did five sets of pull-ups, five sets of bent-over barbell rows and five sets of seated rows on a very good machine that seems to hit the lower lats predominantly. I finished off with five sets of bent over rear delt flyes.

For delts and triceps, I ran with five sets of military presses, followed by five sets of side lateral raises, five sets of dips and four sets of cable pushdowns.

All workouts were completed in 25-30 minutes. Short and sweet. Body weight is now 10st 6lbs.


Title: Re: The Comeback ...
Post by: Jon on April 04, 2016, 11:40:30 AM
Still holding good condition there Dean with impressive size and fullness. Fantastic base from which you could compete, but either way, a great off-season look.

Hope the house move is going well. :)


Title: Re: The Comeback ...
Post by: DDG on April 04, 2016, 02:51:49 PM
Still holding good condition there Dean with impressive size and fullness. Fantastic base from which you could compete, but either way, a great off-season look.

Hope the house move is going well. :)

Thanks Jon. My training's pretty consistent and I guess I'm averaging around 6 workouts per week. I doubt I'll be competing this year as I've a lot on, but then the same was true last year and I decided to at only five weeks out.

The house move is provisionally scheduled for the end of May, but as you know there are always obstacles so I just hope everything goes to plan.


Title: Re: The Comeback ...
Post by: DDG on April 07, 2016, 07:31:23 PM
Today I did a light leg workout just three days after a heavier one.

Five sets on the leg press all for 20 reps with just a minute in between and three of these were at my working weight. I followed up with four sets of extension and three sets of seated leg curls, before completing with four sets of toe presses on the leg press.

All done in about 20-25 minutes.

It'll be chest and biceps tomorrow with accessory work for tris. Then I'll take off Saturday and resume on Sunday with either legs or back and rear delts - I'll see what takes my fancy after curry and booze night :D

Current weight is 10st 7lbs and fairly lean with feathering across my back and some sign of striations in my glutes turned side on.


Title: Re: The Comeback ...
Post by: DDG on April 14, 2016, 10:58:52 PM
Training is ticking over nicely. Today I exercised chest and biceps with some accessory work thrown in for triceps.

I used the Smith machine exclusively for all pressing movements since this has been kinder on my arthritic wrist of late.

6 sets of incline press (30 degrees and 45 degrees), followed by 3 sets of flat press were performed before hitting triceps with 4 sets of close-grip presses.

I finished off with five sets of barbell curls and that was my workout. Done in just over 20 minutes and finished with a massive pump.

Tomorrow I'll be hitting legs again.


Title: Re: The Comeback ...
Post by: DDG on May 06, 2016, 10:49:10 PM
Still alive, still training well and hitting the gym consistently. My weight is coming down and I'm now hovering around 10st 4lbs. My legs are quite separated and feathered and my lower back is starting to come in again. Even my glutes are showing promise side-on. All is good and life even better. Keep on keeping on!!  :D ;D



Title: Re: The Comeback ...
Post by: SuperplexSteve on May 06, 2016, 11:16:37 PM
Good to hear from you again Dean, it's been a while.  It sounds like you're going to be hard to beat again this year (if you do decide to do a show).


Title: Re: The Comeback ...
Post by: DDG on May 08, 2016, 08:49:50 PM
[quote author=SuperplexSteve link=topic=3824.msg119297#msg119297 date=1462572997
Good to hear from you again Dean, it's been a while.  It sounds like you're going to be hard to beat again this year (if you do decide to do a show).
[/quote]

Thanks Steve. I've learnt not to say 'never' ... so I'd better not. However, I feel it unlikely I'll ever compete again because I don't feel I've anything left to prove. I'm happy staying relatively close to contest condition because this is how I like to look and all my clothes fit so much better (and look better). Losing the extra 5-6lbs is something I can do in about as many weeks but something which isn't particularly high on my list of priorities currently.

How about you?


Title: Re: The Comeback ...
Post by: Jon on May 09, 2016, 09:22:06 PM
Nice work on getting down to 10.4, Dean. I imagine pretty lean at that weight? Definitely within striking distance should the option tempt you. Good to be able to hover comfortably at that weight and have the luxury to decide at relatively short notice too.



Title: Re: The Comeback ...
Post by: DDG on May 09, 2016, 09:34:43 PM
Nice work on getting down to 10.4, Dean. I imagine pretty lean at that weight? Definitely within striking distance should the option tempt you. Good to be able to hover comfortably at that weight and have the luxury to decide at relatively short notice too.



Thanks Jon and yes, as you say, it's good to be there or thereabouts lest the mood take me. I guess I've lost about 4lbs over the last couple of months mainly as a consequence of having experienced some digestive issues which have forced me to drop oats and eat fruit for breakfast. I am, it appears, increasingly sensitive to gluten and can only get away with a once weekly indulgence (a bit of naan bread). If I cut out my weekly curry and stopped drinking wine (I had 2/3 of a bottle on Saturday night) then I would see the very low 10s and be sharper still. Alas, this would mean a sacrifice which I'm currently not prepared to make.

I am getting married at the end of July and will be on holiday thereafter in Italy. So I should imagine that wine, amongst other things, will no doubt feature in this week long escape to Florence and Venice. We're also hoping to complete on a house around the middle of June which requires some renovation but will hopefully look great when we finish the job. All hands to the pumps over the summer, so dieting for a show is very low on the list of priorities. I will, however, be putting some new equipment in the garage when I can in order to train from home. This will be fun and I'm very much looking forward to finding some new pieces this time around.

I hope your training's going well too!?  :)


Title: Re: The Comeback ...
Post by: Jon on May 10, 2016, 10:51:11 AM
Congratulations on the marriage news Dean, and a fine honeymoon destination.  :)

Along with the house move sounds like some pretty major life changes ahead, and no doubt the new place will keep you busy with jobs for a while. I can certainly see how this pushes competing down the priority list.

Yes, training is going pretty well here. Life and work is full on as always but making a push to string some workouts together. So far it's working!


Title: Re: The Comeback ...
Post by: DDG on May 10, 2016, 06:13:56 PM
Congratulations on the marriage news Dean, and a fine honeymoon destination.  :)

Along with the house move sounds like some pretty major life changes ahead, and no doubt the new place will keep you busy with jobs for a while. I can certainly see how this pushes competing down the priority list.

Yes, training is going pretty well here. Life and work is full on as always but making a push to string some workouts together. So far it's working!

Thanks Jon. Yes, life changing is the mood of the moment and certainly this year bodes to be one of my biggest and best yet!

Today I trained delts and triceps for 16 sets in about 25 minutes.

Standing military press cleaned off the floor ...

40kg x 15, 50kg x 8, 55kg x 7, 60kg x 4, 55kg x 6, 50kg x 7.

Side lateral raises x 4 sets - 12.5kg x 6-9 reps.

Lying ez bar extensions - 3 sets - pyramid

Pushdowns - 3 sets - pyramid.

Complete.


Title: Re: The Comeback ...
Post by: SuperplexSteve on May 10, 2016, 07:02:59 PM
[quote author=SuperplexSteve link=topic=3824.msg119297#msg119297 date=1462572997
Good to hear from you again Dean, it's been a while.  It sounds like you're going to be hard to beat again this year (if you do decide to do a show).

Thanks Steve. I've learnt not to say 'never' ... so I'd better not. However, I feel it unlikely I'll ever compete again because I don't feel I've anything left to prove. I'm happy staying relatively close to contest condition because this is how I like to look and all my clothes fit so much better (and look better). Losing the extra 5-6lbs is something I can do in about as many weeks but something which isn't particularly high on my list of priorities currently.

How about you?
[/quote]

Congrats on the wedding and good look with the new house.  It sounds like the next few months are going to be pretty full on for you. 

This year, I just want to give another good account of myself - improve on last year and be of a good enough standard to qualify for the finals.  In many ways, I think contest prep relatively "easy" - there is an end point in sight and it just requires consistent effort for a relatively short period of time.  Maintaining a good physique year-round however, I find is more impressive.  I think it takes more willpower and I'm impressed with folks at the gym that have the commitment to stay lean all year and have no plans to ever to compete.  It looks like you've struck a good balance.

Are you still training in the morning before work?  The sessions are still short and sweet.


Title: Re: The Comeback ...
Post by: DDG on May 10, 2016, 08:24:13 PM
[quote author=SuperplexSteve link=topic=3824.msg119297#msg119297 date=1462572997
Good to hear from you again Dean, it's been a while.  It sounds like you're going to be hard to beat again this year (if you do decide to do a show).

Thanks Steve. I've learnt not to say 'never' ... so I'd better not. However, I feel it unlikely I'll ever compete again because I don't feel I've anything left to prove. I'm happy staying relatively close to contest condition because this is how I like to look and all my clothes fit so much better (and look better). Losing the extra 5-6lbs is something I can do in about as many weeks but something which isn't particularly high on my list of priorities currently.

How about you?

Congrats on the wedding and good look with the new house.  It sounds like the next few months are going to be pretty full on for you. 

This year, I just want to give another good account of myself - improve on last year and be of a good enough standard to qualify for the finals.  In many ways, I think contest prep relatively "easy" - there is an end point in sight and it just requires consistent effort for a relatively short period of time.  Maintaining a good physique year-round however, I find is more impressive.  I think it takes more willpower and I'm impressed with folks at the gym that have the commitment to stay lean all year and have no plans to ever to compete.  It looks like you've struck a good balance.

Are you still training in the morning before work?  The sessions are still short and sweet.
[/quote]

I find staying on a good diet year round comparatively easy to do these days and certainly much easier than ten or more years ago. I pretty much eat only one loose meal a week and the rest is all healthy foods. Some days, like today and yesterday, I've eaten around 11/12 pieces of fruit, two heads of broccoli, mixed bell peppers, asparagus, tomatoes and plenty of fish, salmon and cod. Starches have come from potatoes only. I feel good on this type of regime and experience no cravings for junk.

Sometimes I still train before work but more often than not I train at other times of the day, and this is my preference away from competition. The sessions are short, as you say, and deliberately so. I don't want to hang about and much prefer to get the job done with short rest periods. I always achieve a tremendous pump and feel my physique responds better to this kind of approach than any other.


Title: Re: The Comeback ...
Post by: felix on May 11, 2016, 02:35:47 PM
Congratulations on your Wedding plans Dean. It sounds like you are very lean at the at the minute as I know how lean you get for your contests I am about 1 and half stone over contest weight at the minute and feeling out of shape and I can hardly see an abb allow ironically I am getting more compliments in the gym than when I am in shape.


Title: Re: The Comeback ...
Post by: DDG on May 12, 2016, 10:02:51 AM
Thanks Felix, yes I'm lean and this is how I plan to stay. It suits me and it's healthy and I just feel a whole lot better all round, including training. I find it very easy sticking to a solid diet free of junk and without the need to cheat excessively. The last six pound is always difficult to lose, but I guess I could shed another two or three simply by cutting out once my weekly indulgence if I chose to.


Title: Re: The Comeback ...
Post by: Badger on May 12, 2016, 10:53:23 AM
It is great to hear there are wedding bells on the horizon and a new homestead awaits (complete with a dungeon to equal the previous one I have no doubt!). Getting ready for a competition even when close to the competitive weight is an undertaking that has to take away from other parts or impact them in some way I have found.

The high frequency training is doing its job I see and keeping you thereabouts (not far off competition condition for most  :o).

I hope you enjoy Italy, we went to Riva Del Garda last September and I could easily of stayed there for a month. Great food and the scenery is breath taking... the coffee was beyond description to polish it off.

 

 





Title: Re: The Comeback ...
Post by: DDG on May 12, 2016, 07:56:18 PM
It is great to hear there are wedding bells on the horizon and a new homestead awaits (complete with a dungeon to equal the previous one I have no doubt!). Getting ready for a competition even when close to the competitive weight is an undertaking that has to take away from other parts or impact them in some way I have found.

The high frequency training is doing its job I see and keeping you thereabouts (not far off competition condition for most  :o).

I hope you enjoy Italy, we went to Riva Del Garda last September and I could easily of stayed there for a month. Great food and the scenery is breath taking... the coffee was beyond description to polish it off.

 

 





Sounds great Dave, I'm already feeling hungry for the food, wine and authentic coffee 😎


Title: Re: The Comeback ...
Post by: DDG on May 13, 2016, 10:08:46 PM
Tight for time today, so an improvised workout was in order ... starting at 9.30pm.

Five sets of pull-ups over hand using my pull-up bar in the door frame.

Then one arm dumbbell rows alternating virtually without rest for four sets.

Finish with five sets of bent-over rear delt dumbbell flyes.

All done in around 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on May 16, 2016, 08:45:00 PM
Tonight I had a very productive leg workout. As usual it was short and pacey but got the job done.

Leg press - pyramid up from the carriage, 1 plate a side, 2 plates, 3 plates x 20 reps. Then 4 plates a side for 20, 20 and 15, before dropping to 3 plates and grinding out another 15 reps.

Leg extensions x 3 sets of 6-8 reps.

Seated leg curls x 3 sets of 6-8 reps.

Toe presses x 4 sets of 7-12 reps.

Done in 25 minutes and looking quite vascular.


Title: Re: The Comeback ...
Post by: DDG on May 17, 2016, 09:19:36 PM
Today I trained chest and biceps with accessory work for triceps.

On the Smith machine I performed 8 sets of incline press pyramiding up and down. I went reasonably heavy for me - certainly as heavy as I go these days at my strongest, which worked out well today. Then I moved to dips. Four sets of body weight dips with minimal rest, maybe 30 seconds in between sets. My chest was heavily pumped after these as were my triceps too.

I finished with five sets of standing barbell curls working up to 40kg for sets of 6 reps.

Job done in about 20-25 minutes.


Title: Re: The Comeback ...
Post by: K_Dogs on May 18, 2016, 12:54:16 PM
Hi Dean,

Is there a point in your dieting / show prep that you feel that you're catabolic?


Title: Re: The Comeback ...
Post by: DDG on May 19, 2016, 07:24:36 AM
Hi Dean,

Is there a point in your dieting / show prep that you feel that you're catabolic?

Hi Keith, I hope you're well and that training is ticking over nicely.

Catabolism? Interesting question and I'm not sure there's a definitive answer. Except to say that when I'm very low in body fat for a long period of time, as was the case last year, where I was hovering within the region of being show-ready for at least five months (i.e. no more than 4-6lbs out), I noticed that I became fuller moving into the show as I was able to eat a decent amount of carbs, providing those carbs were consumed before 1pm in the afternoon.  Notwithstanding this, it is, of course, inevitable that we all lose some tissue in the process of attempting to get really peeled. The skill is minimising this loss and managing the fullness of our physique before stepping up on stage. So, in short, I wouldn't say I could pin a moment or period in time when I became catabolic, but rather noticed days when I appeared flatter and less impressive, at which point I would usually up my calories and carbs to compensate.


Title: Re: The Comeback ...
Post by: K_Dogs on May 19, 2016, 04:41:11 PM
Thanks, that has helped. Historically I've always held back on the middle part of the diet for fear of being ready too early, only to end up stressed, flat and dieting hard to last minute. I guess that getting it right only comes with experience.


Title: Re: The Comeback ...
Post by: DDG on May 19, 2016, 09:34:53 PM
Thanks, that has helped. Historically I've always held back on the middle part of the diet for fear of being ready too early, only to end up stressed, flat and dieting hard to last minute. I guess that getting it right only comes with experience.


I think the key issue is staying in shape for a long time.

Currently, I'm floating between 10st 3lbs-4lbs and I'm probably as sharp now as I was this time last year.


Today's workout in 25 minutes -

Back and rear delts:

Pull-ups x 5 sets - 60 seconds rest

Bent-over barbell rows - 6 sets, 4 working sets - 80kg ...

Rear delt flyes - 4 sets.



Title: Re: The Comeback ...
Post by: DDG on May 20, 2016, 09:44:41 PM
I had a very productive workout today exercising delts and triceps.

I began with military press cleaning the bar off the floor due to the fact the rack was in use.

Bar x 15 reps, 40kg x 12 reps, 50kg x 8 reps, 60kg x 5, 4 reps, 50kg x 7 reps, 6 reps, 40kg x 8 reps. I was very pleased with the pressing especially since my body weight is currently only 65kg. Rest was between 1 minute and 75 seconds on the heavy sets.

Standing side laterals 12.5 kg x 4 x 6-8 reps - 45 seconds rest between.

Body weight dips x 4 sets - 15, 12, 10, 9 - 35 seconds rest between.

Pushdowns x 4 sets x 6-8 reps pyramid.

Complete in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on May 23, 2016, 10:44:41 PM
Leg workout tonight and it felt hard.

Nothing fancy - 20 reps sets up to and including my first working set, then two more sets of 15 before reducing a plates and cranking out another 15 reps.

Three sets of leg extensions followed, then three sets of seated leg curls and two sets of stiff legged dumbbell deads.

Four sets of toe presses to finish.

All complete in about 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on May 24, 2016, 07:59:06 PM
Chest and biceps today with accessory work for triceps.

Incline Smith Machine press - 30 degree incline - pyramid up and down for 8 sets - up to 1 minute rest.

Body weight dips - 4 sets - 30 seconds rest.

Barbell curls - 1 set at 30 kg x 8 reps and then 3 sets x 6 reps @ 40 kg.

Workout complete in just 20 minutes.


Title: Re: The Comeback ...
Post by: DDG on May 26, 2016, 09:12:56 PM
Back workout today in 20 minutes.

5 sets of pull-ups

5 sets of bent-over barbell rows - 50, 70, 80, 90, 90kg.

4 sets of bent-over dumbbell rear delt flyes.



Title: Re: The Comeback ...
Post by: DDG on May 27, 2016, 08:27:42 PM
Today's workout was delts and triceps with chest as an accessory to triceps work via dips,

Military press X 6 sets, 40kg, 50kg, 60kg X 2 X 5,4, 50kg X 2

Standing side laterals X 4 sets @ 12.5kg

Triceps dips X 3 sets

Push downs X 4 sets.


This is my current form cold at around 6lbs over ...

[attachment expired]


Title: Re: The Comeback ...
Post by: DDG on May 29, 2016, 07:05:00 PM
Today was another swift workout comprising chest (assistance work from triceps) and biceps.

Incline Smith Machine press x 7 sets pyramiding up and down - around 60 seconds rest in between sets.

Body weight dips x 4 sets - 30 seconds rest.

Barbell curls x 5 sets - 30kg x 8, 40kg x 6, 5, 5, 5.

Complete in 20 minutes.


I looked a bit leaner in the gym this afternoon. My legs are feathered, hamstrings fully in and obliques and intercostals properly chiselled. Probably about 4-5 weeks off being ready.



Title: Re: The Comeback ...
Post by: merve on May 29, 2016, 07:53:32 PM
Sounds like another comeback 💪💪 is on the cards dean!


Title: Re: The Comeback ...
Post by: Jon on May 31, 2016, 12:20:25 PM
Abs looking tight there Dean and nice separation coming through on on the arms, chest and delts. I'm sure the legs will be on par too...

Not a bad spot to be in at all really!  :D


Title: Re: The Comeback ...
Post by: DDG on May 31, 2016, 08:11:52 PM
Thanks Jon. Here are my legs taken five minutes ago by laddo 😎

[attachment expired]


Title: Re: The Comeback ...
Post by: csaunders on May 31, 2016, 09:54:35 PM
Amazing, Dean!! I have nothing else to say, pure class.


Title: Re: The Comeback ...
Post by: DDG on May 31, 2016, 10:19:49 PM
Amazing, Dean!! I have nothing else to say, pure class.

Hey, thanks Chris, always appreciated from someone with decent wheels 😎


Title: Re: The Comeback ...
Post by: SuperplexSteve on May 31, 2016, 11:54:58 PM
That's just brilliant.  It's amazing you're able to hold onto this condition.  I know you've talked about your training and diet approach before, it all makes sense.


Title: Re: The Comeback ...
Post by: Jon on June 01, 2016, 12:33:47 AM
Inspiring Dean. Makes me want to train legs again tomorrow... and *not* have that pizza for my dinner afterwards  ;D


Title: Re: The Comeback ...
Post by: DDG on June 02, 2016, 08:25:55 AM
That's just brilliant.  It's amazing you're able to hold onto this condition.  I know you've talked about your training and diet approach before, it all makes sense.

Thanks Steve. I break my diet perhaps once a week, so that's how I tend not to gain too much year round. It's also significant that I train virtually daily, which helps considerably.

Inspiring Dean. Makes me want to train legs again tomorrow... and *not* have that pizza for my dinner afterwards  ;D

Thanks Jon. I'll be sampling the pizza in Florence next month 😉😎


Title: Re: The Comeback ...
Post by: DDG on June 02, 2016, 06:29:31 PM
Swift leg workout today in around 25 minutes.

Leg press X 6 sets, 4 at a decent working weight, hitting 20 rep sets in all cases but one where I totalled 15.

Leg extensions X 4 sets ... Weider peak contraction principle in operation lol

Lying leg curls X 5 sets

Toe presses X 5 sets

Job complete 😎


Title: Re: The Comeback ...
Post by: DDG on June 04, 2016, 08:25:51 PM
Day off today. Curry night and half a litre of red wine. Delicious.

Fasted walk in the morning with the wife-to-be and then back and rear delts in the afternoon.



Title: Re: The Comeback ...
Post by: Nic on June 04, 2016, 08:47:31 PM


Fasted walk in the morning with the wife-to-be...


I missed this news! Many congrats, Dean :)


Title: Re: The Comeback ...
Post by: DDG on June 05, 2016, 10:22:23 AM


Fasted walk in the morning with the wife-to-be...


I missed this news! Many congrats, Dean :)

Thanks Nic ... 29th July is the date 😊


Title: Re: The Comeback ...
Post by: DDG on June 07, 2016, 10:50:47 PM
Leg workout tonight, lower volume which has been the pattern of late as other things build in the background and take priority. Still I managed a good 25 minutes exercise.

Eight sets on the leg press, three at my top weight for sets of 20. In fact I performed only one set of 15 reps.

Four sets of leg extensions

Three sets of seated leg curls

Four sets of toes presses.

Pumped and vascular at the end ... and ready to eat!


Title: Re: The Comeback ...
Post by: DDG on June 09, 2016, 08:13:50 PM
Day off yesterday and chest and biceps this evening with accessory work for triceps via dips.

Incline Smith machine x 5 sets

Flat dumbbell press x 3 sets

Body weight dips x 3 sets

Barbell curls x 5 sets

Excellent pump and home for gluten free oats and rhubarb and custard flavoured whey ;D


Title: Re: The Comeback ...
Post by: Dan94 on June 09, 2016, 08:31:23 PM
First time on this thread, just saw opening post with the photos, looking good!


Title: Re: The Comeback ...
Post by: DDG on June 10, 2016, 04:43:38 PM
First time on this thread, just saw opening post with the photos, looking good!

Thanks Dan  :D


Title: Re: The Comeback ...
Post by: DDG on June 13, 2016, 08:20:44 PM
I had a good workout this evening focusing on delts and triceps with accessory work for chest through dips.

Military press - 40kg, 50kg, 55kg x 2 x 5 reps, 50kg, 40kg.

Standing dumbbell side lateral raises - 12.5kg x 4 x 7-8 reps.

Close grip bench on the Smith machine x 4 sets

Triceps pushdowns x 3 sets

Body weight dips x 3 sets.

21 sets in about 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on June 15, 2016, 06:57:07 PM
Having trained legs yesterday, I exercised chest and biceps today in a swift half hour.

7 sets of incline Smith machine presses - pyramiding up and then down. These felt really good and I achieved a tremendous pump. Just recently I've added more beans and pulses to my diet and this seems to have helped me in a variety of ways, including a fuller looking physique and better pump while working out.

I then performed 4 sets of body weight dips and these really finished off my chest. I always achieve a great pump with this movement especially by executing fairly slowly and deliberately.

From here I moved to barbell curls and performed 5 sets, 4 at working weight, today a little lighter at just 35kg.

Well pumped and ready for back and rear delts tomorrow, all being well.


Title: Re: The Comeback ...
Post by: DDG on June 16, 2016, 07:28:14 PM
Today I exercised back and rear delts.

For back I started with pull-ups and performed 5 sets.

Bent-over barbell rows followed for 6 sets, 4 at my working weight.

Rear delts comprised bent over dumbbell raises for 4 sets with a short hold in the top position (peak contraction for those who like the Weider principles ha ha).



Title: Re: The Comeback ...
Post by: Badger on June 25, 2016, 06:55:47 PM
When it comes to getting into condition and holding it the DDG methodology works a treat. Frequent training, quick paced demanding workouts and rock solid nutrition (with the odd curry and glass of wine).

Appreciate the guidance mate, and its good to see that you are still cranking out workouts on a daily basis. I hope i get to see you compete again when life is in the right place or the touch paper is lit.

Hopefully at the UKDFBA or one of the NPA shows we will get a chance to hang out and generally go through the routine. The 2011 season was such great fun in hindsight.

What are your thoughts on implementing cardio and what methods of cardio did you find work best?


Title: Re: The Comeback ...
Post by: DDG on June 26, 2016, 07:54:57 PM
When it comes to getting into condition and holding it the DDG methodology works a treat. Frequent training, quick paced demanding workouts and rock solid nutrition (with the odd curry and glass of wine).

Appreciate the guidance mate, and its good to see that you are still cranking out workouts on a daily basis. I hope i get to see you compete again when life is in the right place or the touch paper is lit.

Hopefully at the UKDFBA or one of the NPA shows we will get a chance to hang out and generally go through the routine. The 2011 season was such great fun in hindsight.

What are your thoughts on implementing cardio and what methods of cardio did you find work best?

You're welcome, Dave. Yes, I'm still hitting the gym almost daily if sometimes as briefly as only 20 minute sessions. My diet is pretty strict but varied and healthy. I've lowered my protein intake a bit and increased carbs more. Life is hectic right now as there's an imminent house move this week (hopefully Thursday to complete) and then a busy month ahead. It would be good to meet up later in the year, as you say to go through the 'routine'.

Regarding the introduction of cardio, I like both methods at different times. I quite like the low intensity (iBCAAs, glutamine pre-workout) stuff first thing for around 30-40 minutes. I've found this good for dropping some fat in addition to my usual style of training and strict diet all the way through. However, if I'm cardio-ing later in the day, I've used 20 mins high intensity too. Closer to a show, I won't do this, however, since it tends to spoil the appearance of my legs. Instead, I'd go with lower intensity work in the evening for around 45 mins, and then not too often, maybe twice per week. I have to be careful with cardio because it affects the way my legs look, causing them to lose fullness and vascularity. It's a fine balance between accelerating fat loss and sacrificing the visual attributes that count for everything on stage.


Title: Re: The Comeback ...
Post by: DDG on June 27, 2016, 03:49:22 PM
Quick break from packing.

Yesterday I exercised chest and biceps and today it was legs.

I had a great workout in about 25 minutes at the local pay-as-you-go gym in Sheffield.

6 sets on the leg press and my legs were uber-pumped.

I then performed 4 sets on the leverage leg extension - which is the first time I've used this piece but I was really quite impressed.

4 heavy sets on the lying leg curl and finally 4 heavy sets of toe presses on the leg press.

I really like the leg press in this gym as the backrest allows me to work the angles to suit my build and levers. All this means better quad stimulation and massive pump, which is what we're all aiming to achieve.

All good - tomorrow it'll be back and rear delts back home at Simply gym, which, incidentally, has recently been rekitted with all Jordan urethane dumbells and plates. There are superb. The gym has also introduced a lifting platform and bumper weights for those so inclined.


Title: Re: The Comeback ...
Post by: DDG on July 06, 2016, 10:55:52 PM
Today I trained legs, going a bit heavier than the previous workout. It was a swift one but effective with short rest periods.

6 sets of leg press

4 sets of leg extensions

3 sets of seated leg curls

4 sets of toe presses.

Morning weight 10st 3lbs which is just 5lbs over last year's stage weight. Lean and mean LOL :D


Title: Re: The Comeback ...
Post by: Damon Eaton on July 06, 2016, 11:12:07 PM
You putting the trunks on this year?


Title: Re: The Comeback ...
Post by: DDG on July 07, 2016, 06:14:29 AM
Unlikely Damon. Just lots going on and other priorities at the moment like getting our new house straight, getting married and honeymooning afterwards. Dieting for a show is just a burden right now, but I'm easily able to maintain good competitive shape just not what I can bring to the stage when I'm looking my best.


Title: Re: The Comeback ...
Post by: Damon Eaton on July 07, 2016, 07:45:14 AM
Unlikely Damon. Just lots going on and other priorities at the moment like getting our new house straight, getting married and honeymooning afterwards. Dieting for a show is just a burden right now, but I'm easily able to maintain good competitive shape just not what I can bring to the stage when I'm looking my best.

I understand and some things in life are certainly more important. Its a shame though as your last two outings you had more in the tank, I dont mean in terms of condition you had that pretty much nailed but you had more in terms of wins you could well be holding pro cards or world titles I mean.
Are you not tempted to go all the way one year?
You have a good physique dont waste it 😊


Title: Re: The Comeback ...
Post by: DDG on July 07, 2016, 11:23:47 AM
Unlikely Damon. Just lots going on and other priorities at the moment like getting our new house straight, getting married and honeymooning afterwards. Dieting for a show is just a burden right now, but I'm easily able to maintain good competitive shape just not what I can bring to the stage when I'm looking my best.

I understand and some things in life are certainly more important. Its a shame though as your last two outings you had more in the tank, I dont mean in terms of condition you had that pretty much nailed but you had more in terms of wins you could well be holding pro cards or world titles I mean.
Are you not tempted to go all the way one year?
You have a good physique dont waste it 😊

The first highlighted point pretty much captures where I'm at. There are other more important things to do. I have relied heavily on the competitive side when I've needed a crutch, comfort or some type of consolation. It has provided a outlet for my energy and a focus that has helped keep me positive. When everything else is good, then competition seems much less important as other priorities take over. This is not to say I wouldn't think of competing in the future, even if everything is fine, but that it is probably unlikely given other competing demands.

The second point is contentious, I feel. I don't think there's any more left in my body in terms of physical optimisation. I've pretty much topped out. I could match it again, but I couldn't improve. In terms of titles, I once held a 'world title' but what does this mean? It means that I defeated a bunch of guys on a given day, no more, no less. Sure, I could do it again but what would be the point? A 'Pro' card offers no incentive at all. What does this mean anyway? Just another opportunity to compete with another bunch of guys. In any case, such 'cards' are being given out like confetti - are they really so coveted? For those that want them, great. For me, I'm just content to have the memories, great photos and know that I optimised my physique on more than one occasion. No titles are worth more than knowing you've properly conquered a process ... I am content in this alone.


Title: Re: The Comeback ...
Post by: Damon Eaton on July 07, 2016, 01:37:34 PM
Thats fair enough.
This passion, hobby, lifestyle, sport is something you obviously love and live. If your content with the things you have done and achieved thats all that matters you have certainly achieved a lot.

I just wondered if those years you just did the one show did you not wonder how far you would have gone that season because I beleive you would have gone far.

What ifs are nuisence thats all but you have been doing this a long time and probably see things differently.


Title: Re: The Comeback ...
Post by: DDG on July 07, 2016, 08:38:13 PM
Thats fair enough.
This passion, hobby, lifestyle, sport is something you obviously love and live. If your content with the things you have done and achieved thats all that matters you have certainly achieved a lot.

I just wondered if those years you just did the one show did you not wonder how far you would have gone that season because I beleive you would have gone far.

What ifs are nuisence thats all but you have been doing this a long time and probably see things differently.

Thanks, yes it's a lifestyle for me and next month will mark thirty-two years of weight training.

I don't ever wonder what if ... In the last two years I have defeated people who have gone on to win bigger titles. For me, this is satisfaction enough 😎


Title: Re: The Comeback ...
Post by: Damon Eaton on July 07, 2016, 09:23:37 PM
Haha fair one.

32 years dwarfing my measley 14 years of iron. Hopefully I grow up to be a good bodybuilder like you one day.  ;D


Title: Re: The Comeback ...
Post by: DDG on July 08, 2016, 02:20:45 PM
Stringing together some decent workouts at the moment and have trained the last five days on the bounce. Today was back and rear delts, another simple workout of 14 sets over three movements: 5 sets of pull-ups, 5 sets of bent-over barbell rows and 4 sets of bent over rear delt flyes.

I'm feeling a little tired today so will gauge tomorrow according to how I recover overnight. If the urge takes me it'll be delts and triceps, followed by legs again on Sunday. I guess I'm pretty much turning over each body part every four to five days.

All good.


Title: Re: The Comeback ...
Post by: Toby on July 09, 2016, 09:26:02 AM
I have relied heavily on the competitive side when I've needed a crutch, comfort or some type of consolation. It has provided a outlet for my energy and a focus that has helped keep me positive. When everything else is good, then competition seems much less important as other priorities take over.

That resonates hugely and I can totally relate. If I held better year round shape like yourself, I would be very happy as life away from the madness of this BB thing is so settled.

I have a question Dean, coming from a comment on Dave's journal. I know you rate the high volume and frequency but I believe you previously have used heavier, lower volume training. Do you feel that the higher volume and frequency could be optimum or at least effective for all levels? I mean, you have built up a lot of mass over the last 30 odd years and I wonder if it is now effective as you are now looking to maintain as much of the muscle as you can as the years pass by. How about people without the years and muscle in the bank?


Title: Re: The Comeback ...
Post by: DDG on July 09, 2016, 08:45:45 PM
I have relied heavily on the competitive side when I've needed a crutch, comfort or some type of consolation. It has provided a outlet for my energy and a focus that has helped keep me positive. When everything else is good, then competition seems much less important as other priorities take over.

That resonates hugely and I can totally relate. If I held better year round shape like yourself, I would be very happy as life away from the madness of this BB thing is so settled.

I have a question Dean, coming from a comment on Dave's journal. I know you rate the high volume and frequency but I believe you previously have used heavier, lower volume training. Do you feel that the higher volume and frequency could be optimum or at least effective for all levels? I mean, you have built up a lot of mass over the last 30 odd years and I wonder if it is now effective as you are now looking to maintain as much of the muscle as you can as the years pass by. How about people without the years and muscle in the bank?

In reality Toby, the question is impossible to answer because I cannot know how my body would have responded had I not trained the way I did many years ago and simply gone with the high volume, high frequency approach from the get go. I used to employ very low volume and train using lots of forced reps and negatives on many, many sets. I would also employ lots of drop sets and rest pause techniques, training beyond failure and really pushing things. However, I was often laid up with a cold or nasty virus from running down my system to the point where my training often exceeded my body's ability to recuperate - (now we could have a separate debate about whether this was due to inadequate nutrition rather than morbid over-training). What I can say is that when I was involved in competitive athletics all my training was frequent and volume oriented. So, from the age of fifteen or so, I had a strong propensity and tolerance towards volume work, and this could be one of the reasons now why my body responds so favourably to this type of training. I came into bodybuilding with a strong athletic background and this is one of the reasons, I believe, how today I'm able to train day in, day out, without a break, running into a show AND recover.

As with so many things associated with natural bodybuilding a lot depends on a person's genetics. That is, one's ability to achieve very low levels of body fat, train hard, often and recuperate whilst in calorie deficit, and retain muscle tissue in the process. So, I could say the approach I use might be optimum at all levels but perhaps not ideal for all individuals given the particular nuances of physiology and metabolism that prevail across the community. Put differently, this is to say the high volume, high frequency approach may have some utility across the range but that some individuals may benefit more from a different approach if such 'density' proves excessive in terms of recovery. At my stage of training, my joints are thanking me more for the way I train right now than if I adopted the style of twenty odd years ago. The added benefit, I believe, is that high volume, high frequency is also more beneficial in terms of all round fitness and condition.     


Title: Re: The Comeback ...
Post by: DDG on July 11, 2016, 07:57:59 PM
I can hear the tumble weed whistling along a dusty, deserted avenue ... LOL  :D ;D

Yesterday I trained delts and triceps:

Military press - 40kg, 50kg, 55kg and 60kg (just 3 reps this time with a few lock outs and holds and a very slow negative), 50kg, 40kg for reps.

Standing side lateral raises - 12.5kg x  4 sets of 6-8 reps.

Close grip press on the Smith machine - 4 sets

Triceps pushdowns - 4 sets.

Rest day today as I feel a bit run down - it seems that I've picked up a mild bug, but I'll be back in the gym tomorrow for legs!  :o


Title: Re: The Comeback ...
Post by: DDG on July 16, 2016, 03:12:38 PM
Current form 😎

[attachment expired]


Title: Re: The Comeback ...
Post by: wolfstar47 on July 16, 2016, 08:03:02 PM
Dean, have you ever had your feet checked out? In this picture it appears you have pronated feet, the 1st MTP joint on the right foot shows adaptive stress ( bends inwards )  If left alone possible cause of problems further up the chain; knee, hip & spine !!  Great journal by the way, have followed for years !!


Title: Re: The Comeback ...
Post by: Badger on July 16, 2016, 09:14:11 PM
Always in the kill zone 8)


Title: Re: The Comeback ...
Post by: DDG on July 17, 2016, 08:04:30 PM
Dean, have you ever had your feet checked out? In this picture it appears you have pronated feet, the 1st MTP joint on the right foot shows adaptive stress ( bends inwards )  If left alone possible cause of problems further up the chain; knee, hip & spine !!  Great journal by the way, have followed for years !!

Cheers Wolfstar (don't know your name, sorry), I haven't had my feet checked out but that's an interesting observation. What would the corrective action/remedy be? I suspect it occurred some years back when I was putting a lot of pressure on my feet. Strange in a way as I used to sprint and was then certainly not flat-footed. Times change, I guess.

Thanks for following the journal, I'd be interested to hear back and any advice on the foot is most welcome ... I'm guessing you're either a physio or osteopath?


Always in the kill zone 8)

Absolutely. Natural training and physical culture is a lifestyle, an end in itself  ;)


Title: Re: The Comeback ...
Post by: wolfstar47 on July 18, 2016, 01:20:13 PM
 Correct Dean I am a Physio! Your problem is a common one, and is usually adaptive over the years. You could see a GP and seek a referral to NHS Podiatry, of course will take longer, but cheaper. Your other option is the private route, seek a good podiatrist in your area if so.

In either case you will probably need insoles,in either case they may form custom insoles, which are better than the stock items you see advertised. A tip would be to take a couple pair of shoes along to the assessment so that specific wear patterns can be observed.

Other than that check your Soleus & Gastroc length, either may be shortened or tight. You would need looking at to see if there were any specific muscle imbalance around the upper thigh/hip

Hope this helps


Title: Re: The Comeback ...
Post by: DDG on July 18, 2016, 09:01:08 PM
Correct Dean I am a Physio! Your problem is a common one, and is usually adaptive over the years. You could see a GP and seek a referral to NHS Podiatry, of course will take longer, but cheaper. Your other option is the private route, seek a good podiatrist in your area if so.

In either case you will probably need insoles,in either case they may form custom insoles, which are better than the stock items you see advertised. A tip would be to take a couple pair of shoes along to the assessment so that specific wear patterns can be observed.

Other than that check your Soleus & Gastroc length, either may be shortened or tight. You would need looking at to see if there were any specific muscle imbalance around the upper thigh/hip

Hope this helps

Thanks very much Wolfstar, I appreciate the advice. Dean.


Title: Re: The Comeback ...
Post by: DDG on July 19, 2016, 05:41:52 PM
Hot one today and I didn't much feel like it. Still, these are the ones that count in the grand scheme and so I just did enough to tick things over, which is something I've come to accept over the years. It was back and rear delts.

Five sets of pull-ups, really focusing on laying back as I pulled up. Full stretch at the bottom and explode upwards. As I start to tire on the latter sets I make sure to pause and hold for a second in the top position.

Five sets of bent over barbell rows performed parallel to the floor. These are almost like Pendlay rows but with no absolute drop and maintaining continuous tension throughout the movement. This is especially good for pausing in the bottom position where the barbell hangs and puts extra demand on the spinal erectors so as to maintain good posture and keep the back flat. 1 x 50kg, 1 x 70kg, 1 x 80kg, 1 x 90kg, 1 x 80kg. My form on these is crack on and it needs to be in order to avoid injury.

Four sets of rear delt bent-over dumbbell flyes.

Finished in around 25 minutes.

Sweating profusely and pleased to leave the gym since the air-conditioning has been failing this week LOL ... in about a month's time or so I'll have my own equipment again in the new dungeon. Can't wait ... I've been looking at several items from the Strength shop including the Riot rack with safeties and pull-up bar, wall-mounted dipping horns and a deluxe glute ham raise. From elsewhere I've been looking at a linear bearing leg press and rubber coated Body Max weights. Should be great. The garage isn't quite as wide as the last one I kitted out, but has adequate space at 18 feet by 8.5 feet. Certainly enough for my simple routines.


Title: Re: The Comeback ...
Post by: DDG on July 22, 2016, 04:37:57 PM
Picked up a virus which has laid me low these last couple of days. I'll keep my diet tight and all will be well - still weighing in at 10st 4lbs. Hopefully back in the gym this weekend, either tomorrow or Sunday. :)


Title: Re: The Comeback ...
Post by: Badger on July 22, 2016, 04:46:04 PM
A rack and a few choice machines and I can see some legendary home sessions getting done.

I had imagined you would already have a shortlist of pieces of kit in place ;D

With regards to barbell rows since abandoning using a lot of weight and focussing more on isolating the pull I have noticed that it makes for a much better contraction, in particular as I do mine the day after deadlifts which really allow you to feel how much hip and arms can come into heavy rows.

Following your advice to train daily and eat very cleanly this prep has gone shockingly well so far, I am still fresh for the painful yards that lie ahead. It really is quite simple - train hard and frequently while eating the best food sources in the correct quantities.. Who'd have thought  :D





Title: Re: The Comeback ...
Post by: DDG on July 26, 2016, 08:02:19 PM
Current form, about four pounds off ... evening/morning


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Title: Re: The Comeback ...
Post by: felix on July 27, 2016, 02:58:51 PM
Legs are looking great Dean your 4lbs of is far better than the vast majority will every attain on stage.


Title: Re: The Comeback ...
Post by: DDG on July 28, 2016, 11:20:23 PM
Legs are looking great Dean your 4lbs of is far better than the vast majority will every attain on stage.

Thanks Felix. I was lighter still this morning at a shade over 10 stones.

Last two workouts complete, upper body yesterday and legs today following a six day lay off.

Tomorrow I am getting married! Then honeymoon!  :D ;D


Title: Re: The Comeback ...
Post by: Badger on July 29, 2016, 05:59:33 AM
All the best to you both for a great wedding mate!

Enjoy Italy, knowing you though you will probably come back even leaner ;D


Title: Re: The Comeback ...
Post by: Nic on July 29, 2016, 06:39:40 AM
Happy wedding day! Many congrats :) :)


Title: Re: The Comeback ...
Post by: SuperplexSteve on July 29, 2016, 08:24:02 AM
Congratulations Dean!  Hope you have a restful week off.


Title: Re: The Comeback ...
Post by: Maveric Matt on July 29, 2016, 09:54:33 AM
Legs are looking great Dean your 4lbs of is far better than the vast majority will every attain on stage.

Tomorrow I am getting married! Then honeymoon!  :D ;D

Good luck!


Title: Re: The Comeback ...
Post by: Jon on July 29, 2016, 11:04:41 AM
Many congratulations Dean! Have a great time in Italy. :D


Title: Re: The Comeback ...
Post by: Damon Eaton on July 29, 2016, 05:00:23 PM
Congrats mate


Title: Re: The Comeback ...
Post by: felix on July 29, 2016, 11:36:06 PM
Congratulations Dean enjoy your honeymoon.


Title: Re: The Comeback ...
Post by: DDG on July 31, 2016, 06:38:14 AM
Thanks everyone ... Having s fabulous time 😎🇮🇹🍷


Title: Re: The Comeback ...
Post by: DDG on August 02, 2016, 10:05:08 AM
I had a great upper body workout at Florence Fitness yesterday, hitting chest first (incline Smith, flat dumbell), back (pull ups, bent over barbell rows), delts (machine press [Technogym and one of the best I've ever used], dumbell side laterals and rear delt flyes), triceps (push downs) and biceps (barbell curls). Thirty eight sets in total in around fifty odd minutes. Now on the train en route to Venice 🇮🇹🍷


Title: Re: The Comeback ...
Post by: Toby on August 02, 2016, 10:31:10 AM
Venice? Meeting up with Dave?


Title: Re: The Comeback ...
Post by: DDG on September 01, 2016, 08:16:03 PM
So it's been almost a month since I last posted. It has to be one of the busiest months I can remember but at the same time completely amazing and thoroughly enjoyable. I've been preoccupied moving into a new home and putting my energy into an endless list of tasks, finishing off home improvements, moving in and then embarking on further improvements. We're getting there and finally making some headway, getting straight.

At the same time I've also been training fairly consistently. I may have dropped the frequency a bit (not much but a few more rest days) but my overall shape is still very sharp and literally only several pounds over competition weight. In many respects being on the go so much has helped retain my condition complemented with a good diet. I'm a long way from establishing a set up at home as I first need to buy a new shed in order to make space for gym equipment in the garage. I would dearly like to lose the kids' bikes, lawnmower and various pieces of garden equipment before I even begin thinking about painting the garage and laying rubber matting in preparation. But I will get there and hopefully before winter sets in. My training is so simple that the most basic set should suffice. It will probably need to as the dimensions of the garage are a bit smaller than those at my last abode. The overall size is about 18' by 8' 3", so I've lost about 3 feet or a metre in width compared with my last garage. Still, this should be enough for a rack of sorts, forks or stands, a bench, pull up and dipping bars, a leg press, and either a professional glute ham piece or seated leg curl. I will also need a cable for movements like pushdowns and face pulls (I never do pulldowns and these days rarely perform seated rows). It should be exciting thinking about and choosing what to have. I'm looking forward to it, when I'm finally on top of everything else.

Today's workout was a fasted walk first thing (by necessity really as I took the car in for work to be done and walked home afterwards). It was early-ish so I decided in the moment to slip some aminos and march home for 35 minutes (a little more than 2 miles). Late this afternoon I trained legs. Still looking vascular, full and well separated. All good  8) 


Title: Re: The Comeback ...
Post by: DDG on September 29, 2016, 08:48:09 PM
I haven't posted in four weeks but on the positive side my garage gym is now taking shape. I've bought a rack, a good range of rubber encased weights, a 7ft Olympic bar, 5ft Olympic bar, Olympic EZ bar, pull-up bar, sissy squat machine and tomorrow am anticipating a delivery of a York STS glute ham raise and multi-functional bench. I've also ordered some dipping horns.

I might get myself a safety squat bar next ... but I will see. I recently injured my back, so recovery is my first priority before launching back in. I have a second appointment with the osteopath tomorrow evening. :)

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Title: Re: The Comeback ...
Post by: Toby on September 29, 2016, 08:54:32 PM
We have one of those sissys at my gym which I criminally under use. Handy little reminder that I should not neglect.

Hope the back recovers swiftly


Title: Re: The Comeback ...
Post by: DDG on September 29, 2016, 08:57:17 PM
We have one of those sissys at my gym which I criminally under use. Handy little reminder that I should not neglect.

Hope the back recovers swiftly

Thanks. I'll get there with the back; I can now at least stand and walk in a straight line LOL


Title: Re: The Comeback ...
Post by: Toby on September 29, 2016, 09:02:05 PM
We have one of those sissys at my gym which I criminally under use. Handy little reminder that I should not neglect.

Hope the back recovers swiftly

Thanks. I'll get there with the back; I can now at least stand and walk in a straight line LOL

Probably overexerting like a honeymooner  8)


Title: Re: The Comeback ...
Post by: DDG on September 29, 2016, 09:25:42 PM
We have one of those sissys at my gym which I criminally under use. Handy little reminder that I should not neglect.

Hope the back recovers swiftly

Thanks. I'll get there with the back; I can now at least stand and walk in a straight line LOL

Probably overexerting like a honeymooner  8)

... but I always 'warm-down' LOL ;D


Title: Re: The Comeback ...
Post by: Badger on September 29, 2016, 09:29:04 PM
We have one of those sissys at my gym which I criminally under use. Handy little reminder that I should not neglect.

Hope the back recovers swiftly

Thanks. I'll get there with the back; I can now at least stand and walk in a straight line LOL

Probably overexerting like a honeymooner  8)

... but I always 'warm-down' LOL ;D

Glad I am not the only one that insists on a proper dynamic stretching routine before and after  :D


Title: Re: The Comeback ...
Post by: DDG on October 01, 2016, 09:03:17 PM
Third part of the garage gym is now complete. This weekend the additions are dipping horns to complement the York STS Collegiate rack, York multifunctional bench with stringer that attaches to the rack, and York STS glute ham machine.

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Title: Re: The Comeback ...
Post by: Turpin on October 02, 2016, 10:18:21 AM
Looks like good solid commercial grade equipment Dean , no point in buying the cheap `home gym` stuff .

T.


Title: Re: The Comeback ...
Post by: DDG on October 02, 2016, 10:05:01 PM
Looks like good solid commercial grade equipment Dean , no point in buying the cheap `home gym` stuff .

T.

Thanks T. Yes, solid it is and I really liked the York rack last time before selling on. This time I bought the dipping horns and bench to go with the rack and I'm not disappointed.

Tonight saw me complete my first workout for 10 days since I injured my lower back around the right sacroiliac joint, my longest enforced rest in five years. I'm quite pleased actually to have performed five supersets of pull-ups and dips given the fact I was unable to stand a week ago last Friday. Tomorrow I'll be supersetting sissy squats and glute ham raises, adjusting the latter so I can perform 12-15 reps, with my knees a fair way down the pad. I was puffing a bit tonight, so with a bit of luck I should be in better shape tomorrow. Easy does it  8)


Title: Re: The Comeback ...
Post by: DDG on October 04, 2016, 08:38:24 AM
I hadn't trained my  legs in two weeks so last night was an interesting one, not least for the fact it was my first lower body workout since I injured my back. I worked out without weights and just using body weight exercises, supsetting sissy squats with glute-ham raises and hitting decent reps on both movements. I did only 5 supersets for the workout but my legs were burning intensely.



[attachment expired]


Title: Re: The Comeback ...
Post by: Turpin on October 04, 2016, 09:02:27 AM
 I used to employ a similar combination and TBH it resulted in the best shape my legs were ever in . I done a 3 way combo of barbell Sissy squat , roman chair squat and prone hyper ext ( the latter before I had a GHR apparatus ) .  You don't need heavy weight to create the required stimulus .

 T.


Title: Re: The Comeback ...
Post by: DDG on October 04, 2016, 11:18:34 AM
I used to employ a similar combination and TBH it resulted in the best shape my legs were ever in . I done a 3 way combo of barbell Sissy squat , roman chair squat and prone hyper ext ( the latter before I had a GHR apparatus ) .  You don't need heavy weight to create the required stimulus .

 T.

Indeed, it's all about stimulation and there are a variety of approaches ... I'm thinking of buying a safety squat bar too - any perspective on this T., or anyone else?



Title: Re: The Comeback ...
Post by: Turpin on October 04, 2016, 11:36:00 AM
I used to employ a similar combination and TBH it resulted in the best shape my legs were ever in . I done a 3 way combo of barbell Sissy squat , roman chair squat and prone hyper ext ( the latter before I had a GHR apparatus ) .  You don't need heavy weight to create the required stimulus .

 T.

Indeed, it's all about stimulation and there are a variety of approaches ... I'm thinking of buying a safety squat bar too - any perspective on this T., or anyone else?



  I have one but seldom use it Dean. I have used it for assisted safety squats ( feet together , hands free / hands holding onto power rack , squatting with feet and knees together to just parallel ) and found it great for these . BUT for heavy squatting I found it disengages the upper back musculature causing the chest to collapse at heavy load.

 T.


Title: Re: The Comeback ...
Post by: DDG on October 04, 2016, 12:23:04 PM
I used to employ a similar combination and TBH it resulted in the best shape my legs were ever in . I done a 3 way combo of barbell Sissy squat , roman chair squat and prone hyper ext ( the latter before I had a GHR apparatus ) .  You don't need heavy weight to create the required stimulus .

 T.

Indeed, it's all about stimulation and there are a variety of approaches ... I'm thinking of buying a safety squat bar too - any perspective on this T., or anyone else?



  I have one but seldom use it Dean. I have used it for assisted safety squats ( feet together , hands free / hands holding onto power rack , squatting with feet and knees together to just parallel ) and found it great for these . BUT for heavy squatting I found it disengages the upper back musculature causing the chest to collapse at heavy load.

 T.

Yes, that was my supposition actually. I like to feel the bar on my traps and not disengaged. Such a bar would be good for working calves with a decent block and I may use one for this purpose.

I enjoyed watching this video earlier and found it really informative:

https://www.youtube.com/watch?v=t2b8UdqmlFs


Title: Re: The Comeback ...
Post by: DDG on October 05, 2016, 10:15:47 AM
Another simple workout last night - non-weight bearing.

Five supersets of pull-ups and dips. No more yet. But my back is improving all the time.


Title: Re: The Comeback ...
Post by: DDG on October 05, 2016, 08:28:34 PM
I took the plunge this evening and decided to workout with weights for the first time in 13 days.

Incline bench, dips, 85 degree seated shoulder press, dumbbell side lateral raises, ez bar triceps extensions and short bar barbell curls.

Stretching afterwards and so far, so good. Huge pump and no real loss of strength overall.

Looking forward to a leg workout tomorrow and might try out light squats and some lunges, before sissy squats and GHRs.


Title: Re: The Comeback ...
Post by: lou t on October 05, 2016, 10:40:08 PM
Third part of the garage gym is now complete. This weekend the additions are dipping horns to complement the York STS Collegiate rack, York multifunctional bench with stringer that attaches to the rack, and York STS glute ham machine.

sweet looking equipment. Envious I am stuck in a commercial gym.

Hope your leg workout goes well


Title: Re: The Comeback ...
Post by: DDG on October 06, 2016, 08:31:04 AM
Third part of the garage gym is now complete. This weekend the additions are dipping horns to complement the York STS Collegiate rack, York multifunctional bench with stringer that attaches to the rack, and York STS glute ham machine.

sweet looking equipment. Envious I am stuck in a commercial gym.

Hope your leg workout goes well

Thanks - the equipment is great and a real luxury being able to train at home, in my own time and away from the crowds. I also like peace and quiet most of the time when training, thinking space, as I find the whole experience cathartic.

I'm gauging my back and there's a little soreness this morning so a non-load bearing leg session might be the order of the day, but we'll see. Thanks for looking in, Lou.


Title: Re: The Comeback ...
Post by: DDG on October 06, 2016, 09:24:56 PM
Simple, short workout. Sissy squats with resistance supersetted with glute ham raises x 5.

After the first set of sissy squats unaided I grabbed a 10kg plates and knocked out sets of 15 reps. I varied the resistance on the GHR machine by lengthening and shortening levers and range. The hardest set allowed me to perform only 4 reps. The easiest set 12 reps. Stretching afterwards, focusing on mobility of the sacroiliac joint. My backed cracked twice on the first 'pull' - a good sign that there's mobility in there and movement. I felt a lot better after that.


Title: Re: The Comeback ...
Post by: SuperplexSteve on October 07, 2016, 01:49:03 PM
The home gym is shaping up really nicely.  I'm fan of the GHR machine -  the first time I used it, I was surprised at how much of a pump I got from it.  It's nice to have the ability to vary resistance, and make the exercise as difficult as you desire.


Title: Re: The Comeback ...
Post by: DDG on October 10, 2016, 01:51:36 PM
The home gym is shaping up really nicely.  I'm fan of the GHR machine -  the first time I used it, I was surprised at how much of a pump I got from it.  It's nice to have the ability to vary resistance, and make the exercise as difficult as you desire.

Thanks Steve, yes, currently coming together quite well. The GHR machine is very good. It's the first time I've used one really as before I had only a compact version and this lacked adjustment suitable for my levers. On the other hand, this piece is really good and allows me to perform not only GHR movement but also back extensions, which are great for working the erectors, especially when coming back from injury.

Friday I did a back workout, comprising 6 sets of pull-ups, 5 sets of back extensions and 4 sets of rear delt flyes.

Saturday, I trained delts and triceps using just four movements: Military press (6 sets), standing side lateral raises (4 sets), close grip dips (5 sets) and one arm dumbbell extensions (3 sets each arm).

Sunday I rested and today I'll be training chest and biceps.

Still looking at buying a linear bearing leg press as my final piece of kit.


Title: Re: The Comeback ...
Post by: Badger on October 10, 2016, 03:24:09 PM
There is a great guy on Facebook called "Elahi Strength" . He specialises in ex commercial kit, I am currently on the lookout for a calf machine and chest press.

The option to do a back extension into a ham raise is a variation I have just added, usually I hold a reverse plank and do ham raises from there. Also I have found doing a form of roman chair sit-up the other way is a great and taxing move.

As a final variation I used when I injured my back was to hold the foot pads and place the roller pads against my stomach to do a reverse hyper.

Are you still think of getting a cable stack?


Title: Re: The Comeback ...
Post by: DDG on October 13, 2016, 12:20:49 AM
There is a great guy on Facebook called "Elahi Strength" . He specialises in ex commercial kit, I am currently on the lookout for a calf machine and chest press.

The option to do a back extension into a ham raise is a variation I have just added, usually I hold a reverse plank and do ham raises from there. Also I have found doing a form of roman chair sit-up the other way is a great and taxing move.

As a final variation I used when I injured my back was to hold the foot pads and place the roller pads against my stomach to do a reverse hyper.

Are you still think of getting a cable stack?

Thanks for the tip, Dave. I contacted him today and asked whether he had a linear bearing leg press in stock and he replied saying he does a custom model and sent me a photo. I've asked him for the footprint and price but as yet he hasn't replied.

I tried a different linear bearing model in Speke, Liverpool earlier today, a model made by Power Gym. The action was very smooth but the footplate is at the wrong angle for my mechanics. There's a crease in the footplate mid-way too and this didn't suit either. However, I did try the hack squat model they do and this was amazingly good. Felt more like a squat press and gave me food for thought but I am looking for a leg press so ... I've also looked at a model that's an iso-lever press. It looks really good, very study and fully commercial grade. This one is looking like a favourite right now.

Tonight I did an upper body workout, privileging back and shoulders.

Pull-ups x 7 sets - circa 60 reps.
Military press x 7 sets - 3 x 55kg
Standing lateral raises x 4 sets
Seated bent over lateral raises x 4 sets
Narrow grip dips x 5 sets
Weighted back extensions on the GHR x 4 sets. 


Title: Re: The Comeback ...
Post by: SuperSi on October 13, 2016, 04:25:33 PM
I'm envious of your home gym set-up.  :)

You're holding great condition, as always.

It's amazing how different bits of kit can feel. Essentially, a leg press is fundamentally the same no matter where it's from. However, I've found very similar to you with the different mechanics. I really like the Cybex plate loaded leg press - it just seems to 'work' for me. In the same way I love Hammer Strength plate loaded kit Vs a majority of the other manufacturers.


Title: Re: The Comeback ...
Post by: DDG on October 14, 2016, 10:52:41 AM
I'm envious of your home gym set-up.  :)

You're holding great condition, as always.

It's amazing how different bits of kit can feel. Essentially, a leg press is fundamentally the same no matter where it's from. However, I've found very similar to you with the different mechanics. I really like the Cybex plate loaded leg press - it just seems to 'work' for me. In the same way I love Hammer Strength plate loaded kit Vs a majority of the other manufacturers.

Thanks Si. Having some equipment at home again is a real luxury and something I've missed this last eighteen months.

Regarding condition, thanks again, I'm hovering around 10st 6-7lbs at the moment so a bit chunkier than I was earlier in the summer but all's well.

Still mulling the leg press situation. We shall see  ;D

I hope married life is treating you well - I'm sure it is 8)


Title: Re: The Comeback ...
Post by: Glen Danbury on October 14, 2016, 05:50:11 PM
you ever thought of asking one of the newer manufacturers to custom build a leg press to your preferred set-up?


Title: Re: The Comeback ...
Post by: DDG on October 16, 2016, 12:17:04 AM
you ever thought of asking one of the newer manufacturers to custom build a leg press to your preferred set-up?

To be honest, I'd never actually considered this Glen, though it is a good idea. I'm still hopeful that I'll find something suitable, maybe a lever machine with footplate that moves with the natural arc of the levers.

Tonight's session was upper body:

Incline bench press x 7 sets - (5 x 5 at working weight)

Dips x 5 sets

Pull-ups x 5 sets

Seated barbell shoulder press x 5 sets

Barbell curls x 5 sets.

All done in about 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 17, 2016, 08:11:25 PM
This afternoon's workout: Legs.

Squats x 5 sets

Sissy squats x 4 sets

Glute-ham raises x 4 sets (employing a pyramid moving the footplate one notch closer to the pads on each successive set).

Job done in 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 20, 2016, 09:06:04 PM
Manage to string together three more workouts.

Tuesday back and rear delts. This was the first time for reintroducing bent-over rows since I injured my back 4 weeks ago.

Pull-ups x 5 sets

Bent-over barbell rows x 4 sets (60kg parallel to the floor with very tight form).

Weighted back extensions on the glute ham machine.

Dumbell rear delt flyes x 5 sets.



Wednesday - delts and triceps

Standing military press x 7 sets (3 x 55kg)

Standing side lateral raises x 4 sets.

Narrow grip dips x 5 sets

One arm dumbbell extensions x 2 sets


Thursday - first time, this evening, I've squatted with 100kg since my injury.

Squats x 6 sets - 60kg x 20, 80kg x 12, 90kg x 10, 100kg x 6, 60kg x 2 x 10 (close stance). All squats to the floor.

Sissy squats x 2 sets - body weight only

Glute-hams x 4 sets - warm up on number 8 then two working sets at number 6 and back to number 8 for a rep out.

Legs were fried.


Title: Re: The Comeback ...
Post by: DDG on October 23, 2016, 07:39:33 PM
Friday: Chest, biceps

Incline bench x 7 sets (got an issue with my left shoulder joint which has been developing over the summer and into the autumn months).

Dips x 5 sets

Barbell curls x 5 sets


Saturday: light legs

Squats 60kg only narrow stance and hamstrings to calves: 1 x 20, 4 x 15 reps.

Sissy squats - 2 x 12 reps

Glute ham raises - 4 x 8-12 reps.


Sunday: back and delts

Pull-ups and dips 5 x supersets.

Bent-over barbell rows (up to 70kg only) x 4 sets

Military press x 5 sets

lateral raises x 4 sets

Bent-over rear delt flyes x 4 sets

Weighted back extensions x 3 x 12 reps with 15kg.



Title: Re: The Comeback ...
Post by: K_Dogs on October 23, 2016, 10:34:41 PM
How is your back now and have you regained your confidence?


Title: Re: The Comeback ...
Post by: DDG on October 24, 2016, 08:37:06 PM
How is your back now and have you regained your confidence?

Hi Keith,

My back is definitely better though I would never take it for granted again. Maybe I did when I held 90kg at parallel isometrically in the bent-over row and that's how I ended up temporarily incapacitated. Either way, things now seem to be on the mend. Tonight I squatted heavier, ensuring that with all reps my hams were on my calves in the bottom position. After using the bar x 20, I did 15 reps with 60kg, 10 reps with 80kg and 4 sets of 7 reps with 100kg. I think this represents an improvement. I have the strength to squat 120kg for reps, but I'm only interested in working with 100kg and building up the reps over multiple sets. When I have a leg press I'll dump squats for my favourite leg movement  :D ... this might be sacrilege to some but to me I've always achieved better quad development using a leg press (save for when I was able to squat 140-150kg for reps in my early 20s). I know I can squat and it's always there if I need it, but actually it's just a whole lot more pleasurable to sit in a leg press and rep away, achieving constant tension and now stress in my lower back. Yesterday with the bent-over rows I was also cautious. Again, I have the strength to go to 80kg now at parallel, but chose not to in order to take things one step at a time. Mechanically, I'm trying to sit back a little more rest my lower abs across my thighs for more stability. So far, this seems to be working.

How's your training going?


Title: Re: The Comeback ...
Post by: DDG on October 25, 2016, 08:03:00 PM
Tonight's session was chest and arms.

I'm having to go lighter on incline press as I've hurt my shoulder, or rather aggravated the joint which was initially injured over the summer.

Six sets of incline bench press.

Five sets of dips

Three sets of EZ bar extensions

Four sets of barbell curls.

Done in around 30 minutes.



Title: Re: The Comeback ...
Post by: DDG on October 27, 2016, 08:44:01 PM
After a day off yesterday I was back today with a leg workout. This time a little lighter than three days ago but utilising higher reps.

Bar x 20 reps, 60kg x 20 reps, 80kg x 15, 15, 12 reps (all full ones).

Sissy squats x 12, 11, 10 reps.

Glute-ham raises on hole 7 x 4 sets of 8-15 reps.

Legs were hugely pumped and looking really quite vascular. Still mulling the leg press situation and continue to vacillate between iso lever squat press and linear press models. I'm finding the over-engineering of certain machines a bit off-putting since they're arguably beyond my modest requirements - I don't go super-heavy or even heavy compared with most folk but like to keep moderate weights for decent reps. The Powertec roller-bearing machine looks smooth and fit for purpose and the adjustment looks really good (effective angles) and would suit my levers and build, I think. Still, I'm dithering as this isn't a full-commercial piece and so wonder whether in the end I'd be satisfied. It does look effective as Lee Priest demonstrates  on YouTube, however.


Title: Re: The Comeback ...
Post by: Turpin on October 27, 2016, 09:35:56 PM
You don't need to invest in a leg press Dean . Your Sissy squat (roman chair ) and a barbell squat variation are far better `bang for yer buck`.

T.


Title: Re: The Comeback ...
Post by: DDG on October 28, 2016, 09:07:36 PM
You don't need to invest in a leg press Dean . Your Sissy squat (roman chair ) and a barbell squat variation are far better `bang for yer buck`.

T.

But I do enjoy leg pressing and find the stimulation works better for me for hypertrophy, especially on quad sweep, though I appreciate squats are functionally superior. The sissy squats are a good burnout movement and hit me right down the front.

Today I trained upper body.

Five supersets of pull-ups and dips - bodyweight only.

Five sets of military press - 50kg

Four sets of standing lateral raises - 12.5kg

Four sets of bent over rear delt flyes - 11kg

Four sets of back extensions with a 15kg plate.


Title: Re: The Comeback ...
Post by: DDG on October 30, 2016, 11:22:20 AM
I did another short leg workout last night making a little more progress with squats.

Bar x 20; 60kg x 15; 80kg x 12; 100kg x 8; 110kg x 6; 80kg x 10. All full reps and the last set was performed close stance and feet parallel.

3 sets of sissy squats x 10-12 reps.

4 sets GHRs on #7,  7-12 reps.


Title: Re: The Comeback ...
Post by: DDG on November 09, 2016, 10:31:41 PM
Still alive and training consistently. My back is now pretty much back to where it was pre-injury and confidence has fully returned. This means my squatting is becoming more assured and bent-over rows are almost back to where they were before. Of late I've been making more use of supersets both for upper and lower body exercises. For legs, I'm utilising squats and GHRs supersetted, pyramiding up the weights for squats. For upper body I'm making use of pull-ups supersetted with military press, bent-over rows with side lateral raises etc. ... not every workout but certainly throwing some of these in to mix things up and sustain my enjoyment, which is very important in a cold garage. It also keeps my pretty warm LOL

Leg press is now ordered (linear bearing model) and will arrive (custom made to order) sometime in December. I say custom made because I've requested a back rest which adjusts higher than usual to ensure it runs parallel with the footplate, to suit my levers and particular mechanics.

Can't wait - then I can ditch squats and return to the movement I love most and which best maximises the appearance of my legs.


Title: Re: The Comeback ...
Post by: Badger on November 09, 2016, 10:41:36 PM
A good leg press is worth it's weight in gold, your legs inflate when you have the chance to consistently leg press whereas I have always noticed it hits my glutes/hamstring more.

Glad you have healed up mate, I tweaked my neck benching and can't turn my head to the left which is causing everyone no end of amusement.

When the chance arises it would be great to get a quick session in and a coffee


Title: Re: The Comeback ...
Post by: DDG on November 10, 2016, 02:11:09 PM
A good leg press is worth it's weight in gold, your legs inflate when you have the chance to consistently leg press whereas I have always noticed it hits my glutes/hamstring more.

Glad you have healed up mate, I tweaked my neck benching and can't turn my head to the left which is causing everyone no end of amusement.

When the chance arises it would be great to get a quick session in and a coffee

Absolutely that will be good and sometime in December would be great!😎


Title: Re: The Comeback ...
Post by: DDG on November 11, 2016, 12:37:47 AM
I was driving over from Sheffield this evening via Buxton and we hit a long traffic queue that kept us stationary for about half an hour. As traffic started to pass the other way several drivers stopped to explain to those on our side of the road what was going on further down the hill. It transpired that someone had died and the police were erecting tents preventing access across the bridge and over the other side of Buxton. Consequently, we had to drive a rather long detour which delayed us arriving home by more than an hour. In total the journey took more than three hours.

It was 9.15pm before I hit the garage for a delts and triceps workout but as I mused the possibility of copping out I remembered that I was well and alive and able to train and that for just those reasons alone I should workout and be grateful for the opportunity.

I had a great workout and probably trained with more gusto and enthusiasm than I have for several previous workouts.

Seated 85 degree barbell shoulder presses pyramiding up - 40kg, 50kg, 60kg, 65kg for 15-4 reps, then 60kg, 50kg.

Standing side lateral raises x 5 sets 12 1/2 kg dumbbells

Dips (narrow grip) x 4 sets.

All done in 25 minutes.


Title: Re: The Comeback ...
Post by: Maveric Matt on November 11, 2016, 10:58:28 AM
Funny how we can be motivated by the most basic of things sometimes.
The leg press sounds good, was it expensive? The one at our gym is lovely, very smooth.  Ironically, the better ones need a lot less weight, and others need piles of plates to give the required resistance.
I'm still working on them to buy a GHR.


Title: Re: The Comeback ...
Post by: Nic on November 11, 2016, 11:31:29 AM
The leg press at my local gym has been broken/cracked by someone (not a clue how, since it's a decent solid one in an old-school type gym). I haven't been feeling the love for that gym for a while, but lack of leg press is the nail in the coffin. Leg press is a must-have for me whether or not you squat as well!


Title: Re: The Comeback ...
Post by: DDG on November 11, 2016, 11:32:15 AM
Funny how we can be motivated by the most basic of things sometimes.
The leg press sounds good, was it expensive? The one at our gym is lovely, very smooth.  Ironically, the better ones need a lot less weight, and others need piles of plates to give the required resistance.
I'm still working on them to buy a GHR.

The leg press is reasonably priced not overly expensive at £1300 cash. I've tried one so I know the quality is good: linear bearing. My GHR is superb and I am really pleased I bought the York model which has revolving front pads that make a huge difference in performance and execution of either glute/ham work or back extension work. Here's the link to the leg press:

http://www.powerzoneuk.com/index.php?action=kit&kitid=1



Title: Re: The Comeback ...
Post by: DDG on November 11, 2016, 11:35:38 AM
The leg press at my local gym has been broken/cracked by someone (not a clue how, since it's a decent solid one in an old-school type gym). I haven't been feeling the love for that gym for a while, but lack of leg press is the nail in the coffin. Leg press is a must-have for me whether or not you squat as well!

Me too. My legs just don't look the same without a leg press, quad sweep especially but all round separation and conditioning too. I also really enjoy it and find the effect metabolically demanding probably due to more time under tension and continuous tension at that.


Title: Re: The Comeback ...
Post by: Nic on November 11, 2016, 12:11:57 PM
I agree, there's nothing quite like getting into the leg press and psyching yourself up for a good long set, knowing you're in there until it's done :D It's one of the few places in a commercial gym where I feel like I'm in my own little world.


Title: Re: The Comeback ...
Post by: DDG on November 13, 2016, 09:26:16 PM
Another leg workout late this afternoon. At the moment I'm training legs three times per week so this means chunky thighs and a baboon's ass, it's been a while but a return to the ape had to be done. To be honest, I'm quite enjoying it as my strength comes back in tandem with renewed confidence in squatting and the poundages I'm currently using, which seem to be increasing each and every workout.

Today I went with straight sets rather than supersetting and this paid off in terms of improved squatting.

I began with the bar for 20. Then 60kg for 20, 80kg for 10, 100kg for 10, 120kg x 6, 5 and finally 100kg x 8 reps. All good deep ones and good form; my back is coping very well and especially given the fact it's only six weeks or so since I couldn't even stand following injury. My body weight is hovering between 10st 8-10lbs, so I'm a few pounds heavier now than I've been for most of the early part of the year. However, my wife tells me that I look better at this weight (more of me, I guess LOL) ... I'm still reasonably vascular and retain a six pack so I'm certainly not fat if perhaps a little smoother than I've grown accustomed to in the last ten months or so.

I followed up with 2 sets of sissy squats with no weight and then 4 good sets of GHRs on hole number 6 for 6-10 reps. I'm certainly getting stronger on these too and my hamstrings have a nice sweep to them.

My next target is to achieve 8 reps with 120kg then 6 reps. I might then start chasing a few more reps at this weight.

All good.

I followed these


Title: Re: The Comeback ...
Post by: DDG on November 17, 2016, 01:45:42 AM
Well, I might be making small improvements in the squatting department but I witnessed a young women squat 130kg for a single the other day and it left me feeling really rather weak! It's not as if I haven't any quads or a decent pair of hanging hamstrings, but all I know is 130kg would surely feel very heavy ...  ;D

Had a good, simple back workout yesterday.

6 sets of pull-ups for around 50reps.

5 sets of bent-over barbell rows - 3 working sets at 80kg.

3 sets of back extensions on the GHR with a 15kg plate.

Rear delt raises off a thirty-degree bench - these were performed 'bro-style' with tri-grip plates, first using a 5kg in each hand and then two 5kg plates. I wanted to know what all the fuss is about with 'bro' lifting plates styleeeee and so I forget I had dumbells and went with the plates instead. Made me feel like a real 'Pro' and my rear delts were yowge at the end of 4 sets.


Today (now yesterday, I guess LOL) I did delts and accessory work for chest and triceps.

7 sets of seated front press at different angles.

5 sets of standing lateral raises (with dumbbells this time)

5 sets of dips.


Later today, I'll be training legs and attempting to reach between 8-10 reps with 120kg. :D ...


Title: Re: The Comeback ...
Post by: Badger on November 17, 2016, 02:45:18 AM
Sometimes I forget that the leg press foot plate can move further than 6 inches on the runners on each rep, itleast you didn't do the "steering wheel" thing  :P ;D #broproblems


There are some strong ladies out there, in Georgie's weight class there is a girl that deads 180kg+ at 50kg   :o

If in doubt before the set then be sure to get someone to slap you firmly, then sniff some ammonia, say a few expletives, slap yourself for good measure and chalk up! #powerliftingprotips


Title: Re: The Comeback ...
Post by: Nic on November 17, 2016, 11:01:26 AM
Well, I might be making small improvements in the squatting department but I witnessed a young women squat 130kg for a single the other day and it left me feeling really quite weak! It's not as if I haven't any quads or decent pair of hanging hamstrings, but all I know is 130kg would surely feel very heavy ...  ;D


For your viewing pleasure.... 210g at 47kgs  :o :o :o
http://coach.nine.com.au/2016/11/16/16/49/female-powerlifter-breaks-world-record-with-210kg-squat


Title: Re: The Comeback ...
Post by: DDG on November 17, 2016, 11:07:08 AM
I saw it yesterday. Impressive, even with obvious assistance.


Title: Re: The Comeback ...
Post by: Nic on November 17, 2016, 01:00:12 PM
Crazy, I can't even imagine unracking it!  :o


Title: Re: The Comeback ...
Post by: DDG on November 17, 2016, 06:35:11 PM
Crazy, I can't even imagine unracking it!  :o

She almost wished she hadn't! LOL


Title: Re: The Comeback ...
Post by: DDG on November 17, 2016, 11:04:59 PM
Legs today and a very simple workout. Three movements: squats, sissy squats and glute ham raises.

bar x 20, 60kg x 15, 80kg x 10, 100kg x 10, 120kg x 6, 5, 100kg x 8, 60kg x 15.  I couldn't add any more reps with 120kg but all the reps were good deep ones. Maybe next time?

3 sets of sissy squats - 7-10 reps.

4 sets of GHRs on hole 6 - 8, 8, 8, 7.

Workout complete - I may even train my calves once again when the leg press arrives  ;D ... thankfully, they're still in tact LOL


Title: Re: The Comeback ...
Post by: Turpin on November 18, 2016, 09:55:32 AM
Legs today and a very simple workout. Three movements: squats, sissy squats and glute ham raises.

bar x 20, 60kg x 15, 80kg x 10, 100kg x 10, 120kg x 6, 5, 100kg x 8, 60kg x 15.  I couldn't add any more reps with 120kg but all the reps were good deep ones. Maybe next time?

3 sets of sissy squats - 7-10 reps.

4 sets of GHRs on hole 6 - 8, 8, 8, 7.

Workout complete - I may even train my calves once again when the leg press arrives  ;D ... thankfully, they're still in tact LOL

Love it ... simple and ( obviously ) effective  ;)

T.


Title: Re: The Comeback ...
Post by: DDG on November 20, 2016, 02:11:19 PM
Legs today and a very simple workout. Three movements: squats, sissy squats and glute ham raises.

bar x 20, 60kg x 15, 80kg x 10, 100kg x 10, 120kg x 6, 5, 100kg x 8, 60kg x 15.  I couldn't add any more reps with 120kg but all the reps were good deep ones. Maybe next time?

3 sets of sissy squats - 7-10 reps.

4 sets of GHRs on hole 6 - 8, 8, 8, 7.

Workout complete - I may even train my calves once again when the leg press arrives  ;D ... thankfully, they're still in tact LOL

Love it ... simple and ( obviously ) effective  ;)

T.

Thanks T. I've another leg workout later today! Possibly a bit lighter with more reps.


Title: Re: The Comeback ...
Post by: DDG on November 22, 2016, 09:44:28 PM
Two days ago, I trained legs again. I went lighter on squats but upped the ante on GHRs, moving the pads to hole number 5. This cut my reps back to 3 sets of 8 and a set of 7 but really fried my hamstrings. In effect moving the rear foot pads closer puts my knees on top of the front pads increasing the leverage of the movement and working the posterior chain more intensely.

As usual I did several sets of squats, about 4 sets on this occasion followed by 4 sets of sissy squats.


Today, following a rest day, I worked back and rear delts.

This included 5 sets of pull-ups positing my hands at various widths but keeping the position always relatively wide.

Bent-over barbell rows for 6 sets, 4 at the working weight of 80kg with my upper body parallel to the floor. I guess I perform these as many would regard a Pendlay row, except I keep the tension on throughout the movement by not putting down the weight.

Back extensions for 3 sets of 9 reps with a 20kg plate.

Rear delt flyes for 4 sets.


Title: Re: The Comeback ...
Post by: DDG on November 23, 2016, 07:29:22 PM
Delts this evening with triceps and chest accessory work via dips.

Military press

bar x 15, 40kg x 12, 50kg x 6, 55kg x 3 x 4, 50kg x 2 x 6, 40kg x 10 (all to failure).

Standing side laterals, 11.5kg x 10, 12.5kg x 4 x 6-8 reps (all to failure).

Dips x 5 sets all to failure.

Legs tomorrow.


Title: Re: The Comeback ...
Post by: DDG on November 28, 2016, 10:30:32 PM
Three more workouts since the last post - legs last Friday 24th, Chest and arms on Saturday 25th, rest yesterday and legs again this evening.

bar x 20, 60kg x 20, 80kg x 15, 100kg x 10, 120kg x 5, 100kg x 10.

3 sets of sissy squats

4 sets of 10 reps of GHRs on hole 6 - hamstrings are adapting well to the new force of the GHR machine.


Title: Re: The Comeback ...
Post by: DDG on November 30, 2016, 10:06:25 PM
Following a day's rest yesterday, I trained back today.

Swift and simple. Four sets of pull-ups to failure, five sets of bent-over barbell rows to failure (working weight 80kg), three sets of back extensions to failure (holding 20kg plate). Four sets of bent over rear delt flyes.

All done in just over 20 mins.


Title: Re: The Comeback ...
Post by: DDG on December 05, 2016, 09:09:27 PM
Another few workouts in the bag and tonight's was another back workout.

No real surprises, same movements ... cos if it ain't broken ...

Pull-ups x 4 sets

Bent-over barbell rows x 5 sets

Weights back extensions x 3 sets

Bent over rear delt flyes x 4 sets

Finished in 25 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 08, 2016, 10:52:15 AM
Two days ago I trained delts with accessory work for chest and triceps.

Military press bar x 20 reps, 40kg x 12 reps, 50kg x 8 reps, 55kg x 6 reps, 57.5kg x 4 reps, 55kg x 5 reps, 50kg x 8 reps.

Standing side lateral raises x 4 sets 7-10 reps.

Dips x 4 sets each to failure.



Yesterday legs

Squats - bar x 20, 60kg x 10, 80kg x 10, 100kg x 10, 120kg 3 x 5.

Sissy squats 15, 12, 10 to failure.

GHRs hole 6, 4 x 7-8 reps.


Title: Re: The Comeback ...
Post by: DDG on December 11, 2016, 11:31:03 AM
Last night's leg workout:

Bar x 20, 60kg x 20, 80kg x10, 100kg X 10, 120kg X 6, 130kg X 4, 3, 100kg X 8.

Sissy squats 3 x 11-15 reps.

GHRs hole 5 x 8, hole 4 x 6, hole 3 x 3, hole 5 x 8.


Title: Re: The Comeback ...
Post by: DDG on December 13, 2016, 05:55:17 PM
Last night's back workout:

Pull-ups x 6 sets (13 reps down to 6 reps)

Bent-over barbell rows x 6 sets (4 working sets at 80kg) (6-12reps)

Weighted back extensions (20kg) x 3 sets (12reps)

Rear delt flyes x 4 sets



This afternoon's delts workout with accessory work for triceps and chest.

Military press x 6 sets (5 at working weight)

Standing side laterals x 5 sets (4 at working weight)

Dips x 4 sets (20 reps down to 10 reps)


Title: Re: The Comeback ...
Post by: DDG on December 14, 2016, 11:10:19 PM
Legs tonight:

Squats - bar x 20, 60kg x 15, 80kg x 10, 100kg x 3 x 10 reps.

Sissy squats - 3 x 8-10 reps.

GHRs hole 5 - 9, 7, 7 reps.



Title: Re: The Comeback ...
Post by: Turpin on December 15, 2016, 11:45:26 AM
I love the simplicity of your training Dean. No nonsense and all results .

T.


Title: Re: The Comeback ...
Post by: DDG on December 15, 2016, 06:30:43 PM
Thanks T. My exercises don't really change very much. They're the ones I like and seem to be quite effective. 😎


Title: Re: The Comeback ...
Post by: DDG on December 19, 2016, 12:45:28 AM
So I had a day off today, but last night I trained legs again - three days after the previous workout.

Same movements but with a different goal.

Bar x 20, 60kg x 20, 80kg x 10 and then 100kg - I went for 20 reps and got them. Panting like a butcher's dog afterwards but managed another two sets of 8 reps, before moving sissy squats

Sissy squats x 12, 12, 9 reps.

GHRs on hole 6 x 3 x 10 reps.

All good.

I have to say that the GHR machine I bought is positively the best hamstring movement I've known. Previously, I'd been a big advocate of seated leg curls, but the machine I picked up with revolving front pads is superb for keeping the movement going at the end of a set. I'm very satisfied with the purchase and its versatility both in terms of adjustment and the fact it can also be used for back extension work. It's a winner for all round posterior chain development.


Title: Re: The Comeback ...
Post by: Maveric Matt on December 19, 2016, 10:56:11 AM
I'm still working on my gym to purchase a GHR piece of kit.  Any recommendations I can pass their way?


Title: Re: The Comeback ...
Post by: DDG on December 19, 2016, 08:23:12 PM
I'm still working on my gym to purchase a GHR piece of kit.  Any recommendations I can pass their way?

There are lots of different models but one with good adjustment and heavy revolving pads, I'd say. My model is York STS and they retail at £900. I luckily managed to pick up mine for just £530! Bargain.


Title: Re: The Comeback ...
Post by: DDG on December 20, 2016, 10:03:46 AM
Last night was a back workout.

5 sets of pull-ups

6 sets of bent-over rows (4 at working weight)

3 sets of weighted back extensions

4 sets of rear delt flyes.

All done in about 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 20, 2016, 04:17:21 PM
Today - delts and accessory work for chest and tris.

Military press - 40kg x 12, 50kg x 7, 55kg x 5, 57.5kg x 4, 60kg x 3, 50kg x 6, 40kg x 11, 7.

Standing side laterals - 12.5kg x 5 working sets, warm up on 11.5kg.

Body weight dips - 4 sets - 52 reps.

Complete in 25-30 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 22, 2016, 09:43:40 PM
Following a day's rest yesterday, today I trained legs.

Squats - bar x 20, 60kg x 20, 80kg x 10, 100kg x 10, 120kg x 6, 130kg x 4, 120kg x 5, 100kg x 10.

Sissy squats x 13, 11 and 9.

GHRs - hole 4 x 7, 5, hole 5 x 9, 7, hole 6 x 9.

Done in about 30 mins.


Title: Re: The Comeback ...
Post by: DDG on December 23, 2016, 04:52:39 PM
Santa just came early 😀😎💪


Title: Re: The Comeback ...
Post by: felix on December 24, 2016, 01:51:27 AM
Looks a great Leg Press pretty similar to one we have in the gym I train in.


Title: Re: The Comeback ...
Post by: DDG on December 24, 2016, 07:37:23 AM
Looks a great Leg Press pretty similar to one we have in the gym I train in.

Thanks Felix, yes - very good, I haven't used it yet but plan to do so either on Christmas or Boxing Day. It's a linear bearing model with the carriage moving on a steel runner. It's very smooth and can be pressed with either leg individually without any corruption of the movement. It's a pretty compact piece too, no wider than 40 inches as I didn't require extended weight horns. Five plates a side will be sufficient for my leg workouts, though it has capacity for 10 a side. The manufacturer can make these to handle 20 plates a side but I figured I won't be needing that or big Dave to come sit on top! LOL


Title: Re: The Comeback ...
Post by: ben-howard on December 24, 2016, 09:43:45 AM
I'm very jealous Dean! Looks a right little dungeon! Gonna be a good new year of training for you!


Title: Re: The Comeback ...
Post by: DDG on December 24, 2016, 12:05:16 PM
I'm very jealous Dean! Looks a right little dungeon! Gonna be a good new year of training for you!

Ha ha ... yes, thanks Ben, it is very dungeon-like as it's really quite dusky in there too. My equipment is very basic: rack with safeties, dipping horns, pull up bar, GHR, sissy squat, adjustable bench, three bars, pair of spinlock dumbbells and weights. Now with leg press.

I can't wait for more enjoyable workouts.


Title: Re: The Comeback ...
Post by: DDG on December 26, 2016, 08:09:44 AM
Yesterday's leg workout:

Leg press short pyramid - 1 plate x 20 reps, 2 plates x 20 reps, 3 plates x 20 reps, 4 plates x 5 x 20 reps.

Sissy squats 3 x 9-12 reps

GHRs hole 6 3 x 8-10 reps

Toe presses 4 x 7-12 reps


Title: Re: The Comeback ...
Post by: DDG on December 28, 2016, 10:36:33 PM
Yesterday was a back workout - relatively early in the day and I felt a bit wanting for energy but still got through.

Pull-ups - 5 sets

Bent-over barbell rows - 6 sets

Back extensions - 3 sets

Rear delt flyes - 4 sets


Today, I trained delts with some accessory work for triceps.

Military press  - 7 sets - 40kg x 12, 50kg x 7, 55kg x 5, 60kg x 3, 55kg x 5, 50kg x 6, 40kg x 10 reps.

Standing side laterals - 5 sets

Dips - 4 sets - 22, 14, 11, 10.


Title: Re: The Comeback ...
Post by: DDG on December 29, 2016, 08:46:33 PM
Legs again today.

Leg press: 1 plate x 20, 2 plates x 20, 3 plates x 20, 4 plates x 20, 5 plates x 2 x 20 reps.

Sissy squats: 14, 11, 10 reps

GHRs hole 5: 10, 9, 7 reps

Toe presses: 4 plates x 4 sets all taken to failure.

Legs are starting to look more like themselves or as I remember them. 😎


Title: Re: The Comeback ...
Post by: DDG on January 01, 2017, 06:14:16 PM
Start the year as I mean to go on: purposeful leg workout.

Leg press x 8 sets @ 20 reps, 5 sets at working weight.

GHRs x 3 sets on hole 5, 9, 8 and 7 reps.

Toe presses x 4 sets.



Title: Re: The Comeback ...
Post by: Toby on January 03, 2017, 02:33:04 PM
I am catching up with journals slowly having been pretty much away for about ten weeks and got around to yours this morning and it triggered a thought I have been having and chatting about with Matt which is training style, intensity and the toll my own training of Max-ot is having on my joints. I know as one gets older we need to be more sensible and calculated in what we do and I am curious on two things of your training. i know I have touched on this before but do you feel your training style is more suited to maintenance of an already heavily built physique or do you think it would be effective for an experienced trainer with a good foundation but still seeking improvement? (not sure who I mean there!?!)

The other question is about intensity of each set. Do you work to failure or to a comfort zone of another rep or two still in the tank?


Title: Re: The Comeback ...
Post by: DDG on January 04, 2017, 11:14:22 AM
I am catching up with journals slowly having been pretty much away for about ten weeks and got around to yours this morning and it triggered a thought I have been having and chatting about with Matt which is training style, intensity and the toll my own training of Max-ot is having on my joints. I know as one gets older we need to be more sensible and calculated in what we do and I am curious on two things of your training. i know I have touched on this before but do you feel your training style is more suited to maintenance of an already heavily built physique or do you think it would be effective for an experienced trainer with a good foundation but still seeking improvement? (not sure who I mean there!?!)

The other question is about intensity of each set. Do you work to failure or to a comfort zone of another rep or two still in the tank?

Toby, I think there are relatively few people out there training who will not experience some kind of joint pain after many years of consistent application. I'm in my thirty-third year of lifting and so have to be careful. Recently, I've hurt my back, my hip and my left shoulder and have to work around these areas carefully and with some degree of caution.

It took me a long time to realise that progress isn't linear nor confined to a single process of adaptation and overload. Increasing loads is only one way of forcing adaptation and hence muscle growth. At nearly forty-seven years of age, I'm done with growth, and was probably done with it not so long after my early thirties. What I've achieved since then is better refinement, improved density and muscularity through more frequent training and time lifting weights. Together these factors can produce the appearance of improved size and muscle quality which counts for a lot in a sport that is judged visually. I no longer care about the weights I lift but rather the pump I achieve and appearance of my muscles post-workout. When I look in the mirror I don't see a physique in decline but one which still holds the same amount of muscle (or if it doesn't it certainly isn't discernible to me) as it did, say, ten years ago.

I think I realised around my early-mid thirties that frequent training with decent volume and more moderate weights was an effective combination for my physique. I have small joints which can be damaged quite easily. Yet I am able to employ weights that are relatively heavy for my skeleton and surrounding musculature. For hypertrophy, I think training each body part twice weekly is an effective way of achieving both maintenance and/or improvement if such work is combined with sensible eating and carefully planned nutrition. The whole point of bodybuilding is the emphasis placed on the 'visual'. It won't matter how often someone trains if their diet is out of whack with the purpose of the programme.

Regarding the intensity of each set, I pretty much work to positive failure, but not beyond, on each and every single set. There maybe a few warm-up sets where I cut it short, but all my work sets are performed to positive failure. Year round to ensure recovery I simply employ fewer exercises than I would were I getting ready for a show, where more volume will be used to increase energy expenditure and hence facilitate fat loss.

So, to answer your questions - yes, I think my style of training works both for maintenance and improvement (if other factors such as diet are adequately managed) and the purpose of each set would be to work towards positive failure and improved density (shortening rest periods where appropriate and employing reasonable volume).


Title: Re: The Comeback ...
Post by: DDG on January 04, 2017, 07:53:33 PM
Yesterday, I worked delts and did some accessory work for chest and tris.

Military press - bar x 20, 40kg x 12, 50kg x 6, 60kg x 4, 55kg x 4, 50kg x 6, 40kg x 10.

Standing side laterals - 5 sets x 6-10 reps.

Dips - 50 reps over 3 sets - 24, 14, 12.



Today, I worked legs.

Leg press - 1 plate x 20, 2 plates x 20, 3 plates x 20, 4 plates x 20, 5 plates x 3 x 20 reps.

Sissy squats - 10, 9, 10.

GHRs hole 5 - 10, 8, 8.

Toe presses - 4 plates 4 x 10-15 reps.



My leg press is absolutely superb and in thirty years I haven't used one better. It's super-smooth and a good 50% better than my previous machine, certainly the equal of one or two others I've used in gyms in the past.



Title: Re: The Comeback ...
Post by: Toby on January 06, 2017, 08:10:01 AM
Thanks Dean. Been mulling over your answer the last two days while nursing an unexpected injury to my back.

At 42 I am not going to grow either and am not completing lacking in muscle but need to improve its appearance with the deciding factor on that as you said coming down to a combination of factors but one of the biggest being a consistently good diet. The training becomes secondary if that is not in order. I place too much emphasis in my mind on my training and not enough on the other 23 hours.

Thanks


Title: Re: The Comeback ...
Post by: Philip brown on January 08, 2017, 03:11:38 PM
Think that as we get older training changes as are body changes... but training is a positive force that always can only improve us mentally and physically..... I find I put a lot more emphasis on what I eat  to help improve training and recovery, as when I was younger this can be easily neglected..,,.., an old time body builder said to me once that size is only a small part..... it's about turning pine into oak!!!


Title: Re: The Comeback ...
Post by: DDG on January 08, 2017, 10:46:48 PM
Indeed!  8)


Title: Re: The Comeback ...
Post by: DDG on January 16, 2017, 09:34:10 AM
Indeed!  8)

Lots of workouts behind me. Kind of got bored of writing them up LOL

Still leg pressing well and the rest is going well too. I'm currently the heaviest I've been in five years  :o ... hovering around 10st 10-11lbs. Bit more body fat (not a lot however) and chunkier ... trousers are clinging to my legs  ;D


Title: Re: The Comeback ...
Post by: DDG on January 19, 2017, 08:07:25 PM
Tonight's leg workout was simple and solid.

Seven sets on the leg press: 1plate x 20reps, 2 plates x 20
Reps, 3 plates x 20 reps, 4 plates x 20 reps, 5 plates x 20 reps, 6 plates x 15 reps, 5 plates x 20 reps.

GHRs - hole 6 x 12 reps, hole 5 x 10 reps, hole 4 x 8 reps, hole 3 x 4 reps.

The last set with my knees on top of the pads felt as though my hamstrings were being ripped out lol

Four sets of toe presses to finish and my calves were screaming.

I'm in love with my leg press ❤️ And suddenly my legs are looking like they should 😱



Title: Re: The Comeback ...
Post by: Philip brown on January 20, 2017, 07:34:14 PM
You have very impressive leg development..... have you ever used squats in your routine and if so do you think that leg press can give the same results....


Title: Re: The Comeback ...
Post by: DDG on January 22, 2017, 01:38:50 PM
You have very impressive leg development..... have you ever used squats in your routine and if so do you think that leg press can give the same results....

Hi Phil,

I read this one on the move and was then slow at returning to you.

Thanks for the compliment. I think a lot has to do with genetics and being athletic from a very early age regarding my leg development. At 12 I had to see a physio about a knee problem, he was physio for Leicester City football club back in the early 1980s. He commented then that my quad development resembled more a boy of 16 years than 12 and that was before I started lifting weights. At 17, I saw another physio about a hamstring pull and adductor tear sustained from long-jumping or, more specifically, training for such. The physio commented how strong my hamstrings were when he applied resistance to a simulated leg curl during treatment. So, I'm saying the base was always there.

Then to squats. I used to squat all the time from age 17 into my early 20s. I squatted a couple of times a week during my involvement in athletics and thereafter once a week in my early bodybuilding days. I would warm up with a plate a side for 15, then two plates for 15, then three plates for a sets of 15 reps. These were good 'halves' rather than full squats, but it always felt very easy at that age and my legs were big for my size and proportions. In a gym people always looked down at my legs when I wore shorts LOL

A back injury caused me some problems however. This was triggered by my ego and misconceived notion that I needed to add yet more weight to the bar. In truth, I didn't. My legs were already big enough. Instead I should have increased the reps, or reduced the rest periods or trained my legs twice a week instead of once. You live and learn. From here I tended towards the leg press and noticed even better quad development, in particular more detail and quality as I was able to employ even higher reps with decent weight and without troubling my lower back.

Today at nearly 47 (next month!) I can still squat 100kg for 20 reps all the way down. However, my preference at this stage and for my particular aims is to use a leg press. I enjoy this more and my legs look so much better on it than they do using squats. It's the visual that truly appeals to me though I recognise the value of squatting functionally and especially from my background as an athlete nearly thirty years ago.



Title: Re: The Comeback ...
Post by: DDG on January 22, 2017, 02:24:50 PM
Three of my favourite photos taken recently following different shows. The first two five days after the BNBF Midlands in 2014 and the second one about a week after the UKDFBA in 2015.


Title: Re: The Comeback ...
Post by: Philip brown on January 22, 2017, 04:09:42 PM
Truly awesome legs!!!!!
I used to squat all the time and have done 180kg for couple of sets of six and done 140kg for 20, I must say that 20rep work makes a man out of you.... it wasn't till I filmed myself doing squats that I became aware how unstable it was for me.... I know use a machine called a horizontal leg press that allows me to go below parallel with ease and concentrate on the legs.... I'm now 44 and it's funny how your always learning and adapting.....


Title: Re: The Comeback ...
Post by: Toby on January 23, 2017, 10:51:14 AM
Great quads indeed. Now where is the nearest leg press!


Title: Re: The Comeback ...
Post by: fhwill on January 23, 2017, 11:48:32 AM
I was just having this conversation this past weekend gone about Leg press vs. Squats. I can 'feel' a lot more leg pressing than squatting so I'm going to try to forget the "You must squat" mentality of lots of folk and just go with "the feel".

Nice to see evidence of great pins knowing you don't have to squat  :)


Title: Re: The Comeback ...
Post by: Badger on January 23, 2017, 06:18:36 PM
A serious pair of pins!

To chime in on the leg press discussion I found that switching away from squatting and focusing on leg press, GHR, deadlifts and extensions it added a decent chunk of tissue to my pins. Noticeably more than when I was squatting more often.

The single leg variation that was recommended to me by a physio in 2015 has been a staple for a good while now.

It's good to see the romance between a man and is leg press develop :)




Title: Re: The Comeback ...
Post by: DDG on January 23, 2017, 11:05:22 PM
Truly awesome legs!!!!!
I used to squat all the time and have done 180kg for couple of sets of six and done 140kg for 20, I must say that 20rep work makes a man out of you.... it wasn't till I filmed myself doing squats that I became aware how unstable it was for me.... I know use a machine called a horizontal leg press that allows me to go below parallel with ease and concentrate on the legs.... I'm now 44 and it's funny how your always learning and adapting.....

Cheers Phil - as you say, always learning and adapting  8)



Title: Re: The Comeback ...
Post by: DDG on January 23, 2017, 11:07:56 PM
Great quads indeed. Now where is the nearest leg press!

Thanks Toby ... the leg press certainly provides the opportunity for effective continuous tension  8)


Title: Re: The Comeback ...
Post by: DDG on January 23, 2017, 11:16:28 PM
I was just having this conversation this past weekend gone about Leg press vs. Squats. I can 'feel' a lot more leg pressing than squatting so I'm going to try to forget the "You must squat" mentality of lots of folk and just go with "the feel".

Nice to see evidence of great pins knowing you don't have to squat  :)

The 'you must squat' attitude is a bit misleading. Squats are king for functional work, no question. However, if the aim is hypertrophy then there are other useful means and leg pressing is a useful alternative.


Title: Re: The Comeback ...
Post by: DDG on January 23, 2017, 11:18:51 PM
A serious pair of pins!

To chime in on the leg press discussion I found that switching away from squatting and focusing on leg press, GHR, deadlifts and extensions it added a decent chunk of tissue to my pins. Noticeably more than when I was squatting more often.

The single leg variation that was recommended to me by a physio in 2015 has been a staple for a good while now.

It's good to see the romance between a man and is leg press develop :)

[\quote]

I think leg pressing, GHRs and other movements are a great way to build the legs. The romance runs true LOL




Title: Re: The Comeback ...
Post by: DDG on January 30, 2017, 01:47:30 PM
My last three workouts.

Back and rear delts -

Bent-over barbell rows - 50kg x 15, 60kg x 12, 70kg x 10, 80kg x 8, 90kg x 6, 6, 5.

Pull-ups - 8, 8, 7, 6, (these were hard after rowing!)

Back extensions with a 15kg plate - 15, 12, 12, 12.

Rear delt flyes - 4 x 7.5kg to failure


Delts and accessory work

Military press - 40kg x 12, 50kg x 6, 55kg x 4, 3, 50kg x 6, 40kg x 9

Standing lateral raises - 12.5kg x 6-8 reps

Dips - 26, 17, 13 and 12.


Legs

Leg press - 1 -5 plates x 20 reps, 6 plates x 15, 5 plates x 20, 4 plates x 20.

GHRs - hole 5 x 12, hole 4 x 10, hole 3 x 5, hole 5 x 8.

Toe presses - 4 sets to failure with 4 plates.


Title: Re: The Comeback ...
Post by: Toby on January 30, 2017, 06:18:29 PM
Dean, I was wondering if you could be kind enough to run through a day's diet pre-UKDFBA in 2015 if you can recall and have a moment to spare. Although I know its not a template and you were using it from a position of leanness which you had maintained 2011 onwards, but from memory I recall some similarities to how I am comfortable dieting but I was curious about approx cals, macros split.

I recall it being based around cod, broccoli, sweet potato with oats and whey early and pwo bananas but cannot recall how much fat was going in.


Title: Re: The Comeback ...
Post by: DDG on January 30, 2017, 11:31:12 PM
Dean, I was wondering if you could be kind enough to run through a day's diet pre-UKDFBA in 2015 if you can recall and have a moment to spare. Although I know its not a template and you were using it from a position of leanness which you had maintained 2011 onwards, but from memory I recall some similarities to how I am comfortable dieting but I was curious about approx cals, macros split.

I recall it being based around cod, broccoli, sweet potato with oats and whey early and pwo bananas but cannot recall how much fat was going in.

Toby, I'll be honest I can't do macros for you, either in terms of approximate calories or crude ratios. The foods you mention are accurate and I know I eliminated certain types of fish such as salmon and mackerel at about 3-4 weeks out, moving exclusively towards cods, sweet potatoes and broccoli. I cut out whey and oats in the final week and went with just aminos first thing with sweet potato before reverting to cod, sweet potato and broccoli for a second meal. In essence, my diet was extremely low in fat for the last 3 weeks and I was also careful to eliminate starches after 1pm. So, typically, I get in three good carbohydrate meals before 1pm and then move to cod and broccoli in the afternoon for my final two meals. Total meals for the day were five plus amino pre and post workout, typically with a banana after training.

I hope this helps.


Title: Re: The Comeback ...
Post by: Toby on January 31, 2017, 09:45:52 AM
Dean, I was wondering if you could be kind enough to run through a day's diet pre-UKDFBA in 2015 if you can recall and have a moment to spare. Although I know its not a template and you were using it from a position of leanness which you had maintained 2011 onwards, but from memory I recall some similarities to how I am comfortable dieting but I was curious about approx cals, macros split.

I recall it being based around cod, broccoli, sweet potato with oats and whey early and pwo bananas but cannot recall how much fat was going in.

Toby, I'll be honest I can't do macros for you, either in terms of approximate calories or crude ratios. The foods you mention are accurate and I know I eliminated certain types of fish such as salmon and mackerel at about 3-4 weeks out, moving exclusively towards cods, sweet potatoes and broccoli. I cut out whey and oats in the final week and went with just aminos first thing with sweet potato before reverting to cod, sweet potato and broccoli for a second meal. In essence, my diet was extremely low in fat for the last 3 weeks and I was also careful to eliminate starches after 1pm. So, typically, I get in three good carbohydrate meals before 1pm and then move to cod and broccoli in the afternoon for my final two meals. Total meals for the day were five plus amino pre and post workout, typically with a banana after training.

I hope this helps.

Thank you, that does help and it was roughly what I thought was the case but was going from an old memory and then scanned last night the journal again to refresh. Do you mind if I ask about the low fat towards the end as I was listening to a podcast with a chap Cliff Wilson who was talking about how he tries to keep fat at a modest level, certainly no lower than 40g towards the end of a diet else it can adversely affect hormone levels. Although I appreciate it is all particular to an individual, how did you feel that gave you a benefit at that time?


Title: Re: The Comeback ...
Post by: Maveric Matt on January 31, 2017, 10:57:46 AM
I know Brian Whitacre does very low fat (not sure for how long).  40g isn't too low, but I'm not sure what the 'minimum' levels would be for function?


Title: Re: The Comeback ...
Post by: Toby on January 31, 2017, 11:05:22 AM
40 g is not very low, that's what I was saying, that he tries to keep it at a moderate level and not go below that


Title: Re: The Comeback ...
Post by: DDG on January 31, 2017, 04:39:20 PM
People will have different theories. Frank Zane reportedly went as low as 20g fat pre contest. My fat intake in the final couple of weeks is very, very low. Probably no more than 15g. Does it optimise hormone output? Of course not. But the point about competitive bodybuilding is not how healthy you might be in the final days but how lean you can be to optimise stage appearance. I would not sustain this level outside competition and it's one of the reasons why I feel so wiped out in the final week or two. However, it works for me for this very short period of time. By ingesting fewer fats I'm also able to go with a higher carbohydrate intake which means fuller looking muscles and a decent pump in all my workouts. Higher carbs also allows me to achieve more vascularity and a harder physique. For me, higher fats and low carbs results in a smaller, softer looking physique. If it's the appearance that matters most then ...


Title: Re: The Comeback ...
Post by: Toby on January 31, 2017, 04:49:09 PM
People will have different theories. Frank Zane reportedly went as low as 20g fat pre contest. My fat intake in the final couple of weeks is very, very low. Probably no more than 15g. Does it optimise hormone output? Of course not. But the point about competitive bodybuilding is not how healthy you might be in the final days but how lean you can be to optimise stage appearance. I would not sustain this level outside competition and it's one of the reasons why I feel so wiped out in the final week or two. However, it works for me for this very short period of time. By ingesting fewer fats I'm also able to go with a higher carbohydrate intake which means fuller looking muscles and a decent pump in all my workouts. Higher carbs also allows me to achieve more vascularity and a harder physique. For me, higher fats and low carbs results in a smaller, softer looking physique. If it's the appearance that matters most then ...

Thanks for the reply and reasoning Dean and it makes perfect sense and is personally very useful information.


Title: Re: The Comeback ...
Post by: DDG on February 01, 2017, 09:36:04 PM
So last night's workout was chest and arms. I'm still struggling with a shoulder injury but at least managing to press something on the incline bench even if lighter than normal.

Five sets of incline press, four sets of dips, three sets of one arm dumbbell extensions and four sets of barbell curls did the trick.

Tonight I trained legs - a lighter session than three days ago. Pyramid up in weight on the leg press and then five working sets of twenty reps with four plates. Four sets of GHRs - one sets on hole six (fifteen reps) then three sets of hole five (eleven, nine and seven).

Four sets of toe presses to finish my calves off.

Job done.


Title: Re: The Comeback ...
Post by: DDG on February 02, 2017, 09:09:06 PM
Back and rear delts this evening.

Bent-over rows - 50kg x 15, 70kg x 10, 80kg x 7, 7, 6, 6.

Pull-ups - 8, 7, 6, 6

back extensions with 15kg - 3 x 15

Rear delts 7.5kg - 3 x 8-12 reps.


Title: Re: The Comeback ...
Post by: DDG on February 08, 2017, 09:38:25 PM
Lots of workouts completed and nothing much exciting going on except perhaps our house being marketed for sale.

Tonight's workout was back and rear delts and it went like this:

Bent-over barbell rows - 50kg x 15, 70kg x 10, 80kg x 7, 90kg x 5, 5, 5, 80kg x 6, 70kg x 8

Pull-ups - 4 sets 6-8 reps.

Weighted back extensions - 3 sets with 15kg x 15, 12, 12

Seated rear delt flyes with 9kg dumbells - 4 sets each to failure.


Title: Re: The Comeback ...
Post by: DDG on February 13, 2017, 10:57:34 PM
Heavy cold started last Thursday so I haven't trained since I last posted ... GROAN. However, I've decided to regard the break positively as it will also allow my shoulder injury to heal which can't be a bad thing.

It's the worst cold I've had for ages and so I ought to listen to my body and rest up. My diet is pretty good and my weight is stable.


Title: Re: The Comeback ...
Post by: DDG on February 14, 2017, 09:47:04 PM
Back in the saddle this afternoon with a simple and swift leg workout.

7 sets of leg press

3 sets of sissy squats
 
4 sets of GHRs
 
5 sets of toe presses.

Complete in about 30 mins.


Title: Re: The Comeback ...
Post by: Toby on February 15, 2017, 11:08:31 AM
Back in the saddle this afternoon with a simple and swift leg workout.

7 sets of leg press

3 sets of sissy squats
 
4 sets of GHRs
 
5 sets of toe presses.

Complete in about 30 mins.

Great leg pressing. Not that I'd expect anything else but superb form, control and depth on the FB video


Title: Re: The Comeback ...
Post by: DDG on February 16, 2017, 09:49:19 PM
Back in the saddle this afternoon with a simple and swift leg workout.

7 sets of leg press

3 sets of sissy squats
 
4 sets of GHRs
 
5 sets of toe presses.

Complete in about 30 mins.

Great leg pressing. Not that I'd expect anything else but superb form, control and depth on the FB video

Thanks Toby.


Today I mulled over what to train and eventually settled with a push session that I hadn't done for a while but just fancied it rather than a complete upper body workout which seems to over-face me a bit these days as I tend to prefer shorter workouts more for psychological reasons than physical ones I suppose.

In the end I did sixteen working sets in about twenty minutes so the pace was good and healthy.

Incline bench x 4 working sets

Military press x 4 sets

Side laterals x 4 sets

Body weight dips x 4 sets.

Great pump and my upper body seems all puffed out once again. On the eve of my forty-seventh birthday I'm now pondering what to train tomorrow. I could either go with a pull session or drop in a lighter leg workout again some seventy two hours after the previous session. I'll see how I feel in the morning. On many occasions in the past I've gone with legs on a birthday but tomorrow could be different. If I go with back it'll be bent-over barbell rows, pull-ups and back extensions, followed by rear delt flyes an biceps curls.

I enjoyed a half bottle of red-wine tonight with a good healthy meal of salmon, potato hash made with red onions, garlic and shredded sprouts and broccoli and sugar-snap peas and tomato sauce. It was a nice Chianti and went down very easily. This is a mere warm up for tomorrow when it'll be more red wine with a decent curry and most probably a liqueur coffee of Bailey's or Cointreau at home afterwards.

Looking forward to it! ... still 10st 9lbs ... so all good 8)


Title: Re: The Comeback ...
Post by: Toby on February 17, 2017, 09:53:21 AM
It was a nice Chianti and went down very easily.

No fava beans and liver?

Happy Birthday Dean.


Title: Re: The Comeback ...
Post by: Nic on February 17, 2017, 12:28:50 PM
Happy birthday!


Title: Re: The Comeback ...
Post by: DDG on February 17, 2017, 01:18:12 PM
It was a nice Chianti and went down very easily.

No fava beans and liver?

Happy Birthday Dean.

Thanks Toby 😎🍷


Title: Re: The Comeback ...
Post by: DDG on February 17, 2017, 01:18:41 PM
Happy birthday!

Thanks Nic 😎


Title: Re: The Comeback ...
Post by: Maveric Matt on February 17, 2017, 02:24:58 PM
Happy birthday!
Birthday curry? what else!


Title: Re: The Comeback ...
Post by: DDG on February 17, 2017, 05:35:52 PM
Happy birthday!
Birthday curry? what else!

Thanks Matt. Birthday curry it is without rival. Not before a leg workout however. I considered it wouldn't be right not to blast my legs on a birthday lol 


Title: Re: The Comeback ...
Post by: DDG on February 23, 2017, 11:49:06 AM
All's well. Lots of workouts completed in the last week, including this morning's delts and triceps session.

Five sets of seated shoulder press, 4 sets of side laterals and 3 sets of dips. Short and sweet.

Currently 10st 8lbs and legs are slicing up again  ;D


Title: Re: The Comeback ...
Post by: DDG on March 23, 2017, 11:34:00 AM
Wow, it's been a month since I last posted.

The workouts are still rolling along and I'm managing to nurse a shoulder problem which is becoming a chronic issue for me, and which I ought to seek professional help with, but I'm working around it by going lighter on inclines and reverting to dips and this seems to be keeping things going. In truth, my strength isn't great on anything involving chest these days.

All the rest is good. I'm still hovering around 10 stones 7-8lbs and in pretty good shape but not pushing for anything or breaking any records LOL

I'm loving my leg press and it's positively the best buy I've made in terms of gym equipment. My glute-ham raise is another perfect piece and my legs are still looking pretty decent on a very simple routine. I'm pleased other guys have to squat 200kg because I'm on a fraction of this weight (and only leg pressing) and my legs still blow up like balloons! LOL

It's funny but I sense a small change physically within myself: that I'm beginning to feel a little more tired and recover ever so slightly more slowly, a point I've noticed over the last twelve months or so really. Not surprising I suppose given that I'm now properly in my late 40s. However, the plan moving forward is to resist and exercise consistently and do all I can to avert the natural aging process.


Title: Re: The Comeback ...
Post by: DDG on March 26, 2017, 09:35:32 PM
Decent back workout earlier.

5 sets of pull-ups

5 sets of bent-over barbell rows

4 sets of weighted back extensions

5 sets of rear delt flyes.


Title: Re: The Comeback ...
Post by: DDG on April 02, 2017, 12:56:29 PM
 Managing to do some exercise pretty much every day at the moment. I trained legs yesterday and walked fasted this morning after amino acids. I'll train back, rear delts and possibly biceps later today. My weight is moving between 10st 9-10lbs currently.


Title: Re: The Comeback ...
Post by: DDG on April 17, 2017, 07:24:41 PM
Still the same weight and still training with the same consistency albeit from my new base in York. My equipment was shifted over a week ago and I had the fun of disassembling and rebuilding the kit to suit. My new space is the same as the old one but I much prefer this garage as I'm able to train with the front door virtually wide open which obviously lets in lots of light and fresh air.

I trained legs earlier this evening and recently I've started utilising one-legged leg presses as a means to pre-exhaust my legs before reverting to the standard movement with a little less weight. The results have been pretty good and it's a bit easier on my knees. The impetus actually came from a slight adductor injury after sprinting against the clock on a field near our new home for the benefit of my boys as we were recording times over a distance of around 35 metres. I was quickest by about 2 seconds so the legs still work even if I managed to tear a few fibres in the process! LOL

I've yet to mount my pull-up bar in the new garage which is always a pain and before I do I need to purchase some raw bolts from B & Q. In the meantime I'm using my safeties in the highest position with my Olympic bar running across - one of the benefits of being so damned short! ha ha


Title: Re: The Comeback ...
Post by: DDG on April 21, 2017, 06:04:20 PM
Back in Cheshire for the weekend and without my equipment; what will I do? LOL

I visited a relatively new hardcore/cross-fit place this afternoon owned and run by Tim Rosiek, former NABBA competitor and Universe winner.

It's a good gym and enjoyed bouncing through delts and triceps in around 25 minutes. For the first time in ages I used a machine for pressing before reverting to lateral raises, dips and pushdowns to finish.

Even with all the equipment on offer, I still tend to stick with basic movements to get the job done. Tomorrow, I'll venture back over there to train my legs. Should be interesting because the leg press there is the same model as the one I have in my garage. It'll be home from home!  ;D

I will obviously use the leg extension and seated leg curl machines too and they also have a pendulum squat so I might get really adventurous for the first time in ages while lifting weights :D


Title: Re: The Comeback ...
Post by: DDG on September 26, 2017, 02:05:55 PM
Back after five months, with game face on. Weight at 9st 12lbs and lines in my glutes.

I might be entering a show! 😃


Title: Re: The Comeback ...
Post by: Toby on September 26, 2017, 02:30:16 PM
Back after five months, with game face on. Weight at 9st 12lbs and lines in my glutes.

I might be entering a show! 😃

And if you were to win, will work or personal commitments allow you to travel to the World's?


Title: Re: The Comeback ...
Post by: DDG on September 26, 2017, 03:19:32 PM
Back after five months, with game face on. Weight at 9st 12lbs and lines in my glutes.

I might be entering a show! 😃

And if you were to win, will work or personal commitments allow you to travel to the World's?

Hi Toby, I wouldn't presume anything and would rather take things one step at a time. It'll be a serious challenge achieving my best this time around.


Title: Re: The Comeback ...
Post by: Toby on September 26, 2017, 07:23:31 PM
Back after five months, with game face on. Weight at 9st 12lbs and lines in my glutes.

I might be entering a show! 😃

And if you were to win, will work or personal commitments allow you to travel to the World's?

Hi Toby, I wouldn't presume anything and would rather take things one step at a time. It'll be a serious challenge achieving my best this time around.


I did nearly write *"when you win" but realised that was not proper. Good luck and we will see you on the day and lend some vocal support


Title: Re: The Comeback ...
Post by: DDG on September 27, 2017, 09:37:31 AM
Back after five months, with game face on. Weight at 9st 12lbs and lines in my glutes.

I might be entering a show! 😃

And if you were to win, will work or personal commitments allow you to travel to the World's?



Hi Toby, I wouldn't presume anything and would rather take things one step at a time. It'll be a serious challenge achieving my best this time around.




I did nearly write *"when you win" but realised that was not proper. Good luck and we will see you on the day and lend some vocal support

Thanks. 9st 12lbs this morning with a bit of a lcold developing. I hope this remains in check.

Good leg workout yesterday afternoon and solid chest and arms workout this morning.


Title: Re: The Comeback ...
Post by: Jon on September 27, 2017, 10:33:00 AM
Great to have you back again Dean :)

Hope life is treating you well and good to see you're considering entering a show. Seems like you're already hovering around your competitive weight... lines in the glutes are a good sign!


Title: Re: The Comeback ...
Post by: DDG on September 27, 2017, 12:28:11 PM
Great to have you back again Dean :)

Hope life is treating you well and good to see you're considering entering a show. Seems like you're already hovering around your competitive weight... lines in the glutes are a good sign!

Thanks Jon 😊 I hope you and family are also keeping well.

My entry form is in so I'm aiming to be ready for 22nd October. Fingers crossed.


Title: Re: The Comeback ...
Post by: DDG on September 29, 2017, 08:48:20 AM
Up a pound today from 9st 11lbs yesterday to 9st 12lbs today. I trained back this morning at 4.30am. And equalled my best on pull ups with 54 reps across 5 sets.

I then did 5 sets of close grip t bar rows, 3 sets of one arm dumbell rows, 3 sets of pulldiwns and 4 sets of seated cable rows to finish.

For rear delts I did 4 sets of seated bent over dumbbell flyes followed by 3 sets of reverse flyes on the pec machine.

Finally 3 easy ish sets of barbell curls.

All done in 40 minutes. The gym allows me to add more volume when I'm trying to enhance condition.

Hamstrings are sharp and vascular, glutes in and everything is becoming tighter. I've been a bit zombied the last two days but am increasing my carbs a bit today and from now on so I'm hopeful lol 😂


Title: Re: The Comeback ...
Post by: felix on September 29, 2017, 09:07:04 PM
Great to hear you are competing Dean I am sure you will do really well, I can remember seeing you compete at the BNBF Scottish in 2003 and 2004 and you are one of the best I have ever seen on stage, good luck with your preps.


Title: Re: The Comeback ...
Post by: DDG on September 29, 2017, 09:23:26 PM
Great to hear you are competing Dean I am sure you will do really well, I can remember seeing you compete at the BNBF Scottish in 2003 and 2004 and you are one of the best I have ever seen on stage, good luck with your preps.

Thanks Felix. That's really going back a bit to my prime years. Makes me feel old 😂 but it's all part of the adventure 😎


Title: Re: The Comeback ...
Post by: DDG on September 30, 2017, 11:37:16 PM
Two workouts today, one first thing in the garage, delts and tris around 7am, the second high intensity cardio tonight at 8.45pm. I pushed the latter up to 161bpm, so not bad for an old fella. The machine told me I'd done 600 cals in 26 mins. Tired now 😴


Title: Re: The Comeback ...
Post by: DDG on October 03, 2017, 06:13:11 AM
I had a good leg workout on Sunday in the garage putting in around 200 reps for my quads over 8 sets of leg press and 3 sets of sissy squats. My top working sets were at 6 plates for 2 x 15 reps. All other sets hit 20. Four sets of glute hams and 5 sets of toe presses to finish off.

Yesterday I trained chest and arms at the gym. For variety I started with incline dumbell press, incline machine press and flat dumbells flyes. I finished with 4 sets of dips and then threw in 5 sets of push downs. Barbell curls, working at 40kg followed, and then finally cable curls.

This morning I did 30 minutes fasted walking (no carbs in 14 hours just BP pre workout and 10g glutamine)  on the revolving stairs. Hard work! But my reward is increasingly sharp legs and glutes.

9st 12lbs this morning.



Title: Re: The Comeback ...
Post by: SuperSi on October 03, 2017, 05:25:08 PM
Good to see you'll be getting on stage again, Dean. :)

600kcal in 26mins is a solid effort!


Title: Re: The Comeback ...
Post by: DDG on October 03, 2017, 08:24:04 PM
Thanks Simon, still life in the old dog at 47!

Had a good back workout tonight in the new dungeon. Another best equalling series of pull ups: 54 reps over 5 sets. Six sets of BORs, 4 x 6 @ 80kg parallel then 4 sets of back extensions with a 20kg plate 10-12 rep sets.

5 sets of bent over flyes to finish. Back is feathering nicely. 😎


Title: Re: The Comeback ...
Post by: DDG on October 04, 2017, 07:52:58 AM
Thirty minutes of fasted cardio this morning. Just BP preworkout and 10g glutamine beforehand. Delts and triceps this evening.


Title: Re: The Comeback ...
Post by: DDG on October 05, 2017, 07:45:31 AM
Legs this morning at an unearthly hour.

Eight sets on the leg press, four hard, working sets, four sets of sissy squats, four sets of glute ham raises and five sets of toe presses to finish.

That's it for today.


Title: Re: The Comeback ...
Post by: DDG on October 06, 2017, 09:39:01 AM
Body weight 9st 12lbs this morning. Forty-five mins of fasted cardio on BP pre-workout plus 10g l-glutamine.

Chest and arms later today. Time to try out the new dumbells.


Title: Re: The Comeback ...
Post by: DDG on October 07, 2017, 08:04:35 AM
Good weights workout late yesterday afternoon. I was able to use my new dumbbells as the extra slim-line plates arrived the night before allowing me to make up dumbbells to 30kg (the limit being 32.5kg currently)

For chest I did incline bench first x 4 sets, then 3 sets of flat dumbbell press, then 3 sets of incline flyes and finally 4 sets of dips.

I did some accessory work for triceps - lying incline dumbbell extensions.

Barbell curls for biceps x 5 sets.

Early night and early rise - maintaining weight at 9st 12lbs but getting harder each day now.

This morning I did 45 minutes fasted walking. Rest from weights today.


Title: Re: The Comeback ...
Post by: ben-howard on October 07, 2017, 10:32:24 AM
Enjoyed following your prep for this year mate, inspirational mate still got it after a fair few years competing


Title: Re: The Comeback ...
Post by: DDG on October 07, 2017, 11:18:14 AM
Thanks Ben. I'm virtually ready right now but the next two weeks will hopefully see me dial in a little more. I hurt my back last Sunday sorting out my garage and lugging equipment around. I'll never learn. I'm nursing this right now and just need to be careful.


Title: Re: The Comeback ...
Post by: DDG on October 07, 2017, 08:41:09 PM
Changed my mind. Feeling good so decided to lift and train back. You have to mske hay while the sun shines on a diet two weeks out.

Five sets of pull ups, four sets of one arm dumbell rows, four sets of bent over barbell rows and three sets of weighted back extensions. To finish five sets of seated bent over rear delt flyes.

Twenty two sets in thirty five minutes.


Title: Re: The Comeback ...
Post by: DDG on October 08, 2017, 06:39:11 AM
With lots of stretching, care and attention my back seems to be responding quite well. This morning I was awake early again after hitting the sack early last night and dozing off before 10pm. At 4.30am I arrived at the gym and did 50 minutes fasted walking. Plenty of stretching afterwards and then home for breakfast. I'm maintaining weight at 9st 12lbs but becoming discernibly harder with each passing day. My glutes are hard at the moment so when I back off the cardio in the coming days my physique should fill out nicely again. I've shoulders and triceps to train later and may also do a few accessory sets for chest. Not long to go now and at the mid week point (probably Thursday actually) I'll be adding in creatine monohydrate for the first time in two years. This should serve as a rocket fuel and a timely impetus at only 10 days out and when things are beginning to get tough. I'll load for a week factoring it around my workouts. This always improves my cell volume creating a fuller look. It should also make my workouts that bit easier in terms of recovery and in reality there aren't that many of these left, probably another 12-13 or three circuits of my split.


Title: Re: The Comeback ...
Post by: DDG on October 08, 2017, 01:02:14 PM
Reflecting further on the health benefits of exercise as raised in Elesa's interview, I just took my blood pressure reading without rest in the middle of the day: 113/61 with a resting heart rate of 45 beats. I'll take that at 47 years.


Title: Re: The Comeback ...
Post by: DDG on October 08, 2017, 07:13:29 PM
Had a great workout this afternoon completing 37 sets in just 45 minutes. With the exception of five working sets (my heaviest ones) where I rested 60 seconds between sets the remainder of the workout was done with no longer than 45 seconds rest in between sets. Categorically I couldn't do this in a gym because I had all my equipment set up ready so I could move swiftly from one exercise to another without being impeded.

Shoulders, accessory work for chest and triceps were done as follows:

Military press x 10 sets (5 x 5 at 50kg the rest at 40kg).

Side lateral raises x 5 sets (12.5kg dumbbells)

Shrugs x 5 sets (32.5kg dumbbells)

Incline dumbbell press x 4 sets (30kg bells)

Dips x 4 sets

Pull-over and press x 4 sets

Crunches (performed by brining the pelvis and ribcage together simultaneously for a full contraction) x 5 sets.


Title: Re: The Comeback ...
Post by: DDG on October 09, 2017, 07:13:28 AM
Woke up this morning feeling like I'd be hit by a truck. Very tired. However on the positive side I managed seven hours sleep which is as good as it gets this close to a show. I managed to move from my slumber shortly after 5am - I'd be lying there for at least 30 minutes just thinking about it and contemplating what lay in store today, especially an impending leg workout.

I took in a light breakfast of 1 ripe-ish banana and 75g of blueberries then set about some mobility work to prepare my back. Twenty minutes before my workout I had a BP pre-workout drink with 10g glutamine added. At 5.45am I was ready to go and work my legs in the garage.

Eight sets of leg press in total with three at my top weight. 1 plate x 50 (pause after 30 for half a minute), 2 plates x 20, 3 plates x 20, 4 plates x 2, 5 plates (220kg total) x 3 x 20, drop back to 4 plates x 20.

My legs were all but creamed at this point so I did 5 sets of sissy squats to finish quads working in the rep range of 10-15 and really emphasising the squeeze at the bottom with tension running across my quads.

Glute ham raises were next and I forgot how many sets I did. I planned to do 5 sets but in my knackered-ness lost count and may have done four only. Either way they'd had enough and so I moved onto toe presses. Here I did five sets.

That was it in just 30 minutes.

9st 11 1/2lbs this morning.


Title: Re: The Comeback ...
Post by: Toby on October 09, 2017, 12:24:38 PM
Not long to go now and at the mid week point (probably Thursday actually) I'll be adding in creatine monohydrate for the first time in two years. This should serve as a rocket fuel and a timely impetus at only 10 days out and when things are beginning to get tough. I'll load for a week factoring it around my workouts. This always improves my cell volume creating a fuller look. It should also make my workouts that bit easier in terms of recovery and in reality there aren't that many of these left, probably another 12-13 or three circuits of my split.

I admire the knowledge level and attention to detail to know how to make these changes, when to make them and also to be so finely tuned and conditioned that the changes will make a discernible visual improvement.


Title: Re: The Comeback ...
Post by: DDG on October 09, 2017, 01:35:09 PM
Thanks Toby. Just years of doing it, thirty-three lifting and now eighteen years competing.


Title: Re: The Comeback ...
Post by: DDG on October 10, 2017, 07:38:04 AM
Well, yesterday was positively one of the worst I've experienced in recent times in terms of general well being. I was absolutely drained from about 2pm onwards and felt as though my legs could barely move me between places. I just wanted the day to end and ultimately it did with sleep shortly after 9pm.

First thing this morning I felt tired, although I'd managed seven hours sleep again, and got on with my workout at around 6am.

Chest, accessory work for triceps and biceps. Six sets of incline bench (three at top weight), three sets of flat dumbbell press, three sets of incline flyes, four sets of dips. Four sets of lying triceps extensions and five sets of barbell curls to finish. Then indoors and five sets of crunches in the front room.

In total twenty-five sets in around forty minutes.

Only two more cycles of my split to go. Just holding on and trying to avoid injury.


Title: Re: The Comeback ...
Post by: DDG on October 11, 2017, 06:55:34 AM
Shortly after 5am this morning I had an effective back workout with rear delts tagged at the end.

Five sets of pull-ups (today I managed 49 reps), followed by 4 sets of one arm dumbbell curls, 4 sets of barbell bent over rows, 3 sets of dumbbell pullovers (over my sissy squat bench which proved really effective) and 4 sets of weighted back extensions on the glute-ham bench.

Five sets of seated bent-over rear flyes rounded off the workout.

Today 25 sets in about 40 minutes. I decided to put 10g creatine in after my workout - a day earlier than envisaged but because this is the start of a new cycle of 4 workouts (Back and rear delts; delts and tris; legs; chest and arms) I considered it close enough.

Not as great a sleep last night so I'll expect to be tired later but all par for the course at this stage.


Title: Re: The Comeback ...
Post by: Toby on October 11, 2017, 09:55:19 AM
I understand the reasons for using creatine into the show but wondering why you do not use it day to day?


Title: Re: The Comeback ...
Post by: DDG on October 11, 2017, 12:08:59 PM
I understand the reasons for using creatine into the show but wondering why you do not use it day to day?

Hi Toby, because I'm essentially a light supplement user, year round using only BCAAs and whey. I don't feel the need for it but will willingly put it in when the need arises just before a show.


Title: Re: The Comeback ...
Post by: Toby on October 11, 2017, 01:44:58 PM

Hi Toby, because I'm essentially a light supplement user, year round using only BCAAs and whey. I don't feel the need for it but will willingly put it in when the need arises just before a show.

If you do not feel the need for it, absolutely no need to take it, outside of the obvious benefit at the show. I have never had an extended spell without it (nor been lean enough to judge) but does it make that much visual difference?


Title: Re: The Comeback ...
Post by: DDG on October 11, 2017, 03:40:49 PM
I do notice the difference in terms of overall fullness from enhanced cell volumisation. I probably also gain 1-2lbs in additional body weight.


Title: Re: The Comeback ...
Post by: DDG on October 12, 2017, 07:11:50 AM
I managed a better sleep last night but felt very tired this morning.

Following my pre-workout, with 10g glutamine and 5g creatine, I trained shoulders and triceps.

Military press x 8 sets (5 at top weight) - 60 seconds rest
Lateral raises x 5 sets - 45 seconds rest
Shrugs x 4 sets - 45 seconds rest
Dips x 5 sets - 45 seconds rest
Pull-over and press x 3 sets - 45 seconds rest

Crunches x 5 sets to finish.

30 sets in around 40 minutes.

Post-workout drink with 10g glutamine and 5g creatine plus a small, ripe banana

45 minutes later 8 egg whites and 300g (uncooked weight) sweet potato.

I now have two more carb meals with cod and broccoli then two more with just cod and broccoli.

Legs tomorrow - my penultimate leg workout.


Title: Re: The Comeback ...
Post by: DDG on October 13, 2017, 07:32:53 AM
Managed about 6 1/12 hours sleep, broken as always at this point before a show and in part interrupted by a feed around 1am which serves as my pre-workout fuel between 5am and 6am.

Pre workout drink, 10g glutamine and 5g creatine consumed at 5.30am and ready to go at 6am.

Legs - and I'm now not sure whether this was the penultimate workout or whether I might squeeze in two more before next Sunday, the first being in three days' time and then three days after that. I will decide as the day progresses for it'll mean changing my split to push, pull, legs as of tomorrow. I like training my legs quite near a show and I'm more comfortable with this being 3 days out rather than 5 days out ...

Regardless, this morning's workout went better than expected, especially considering I'm still nursing a back issue which requires a lot of stretching and attention throughout the day.

Overall, I did 20 sets in just over 30 minutes.

Leg press: 1 plate (60kg) x 50 reps (pause for 30 seconds after first 30 reps), 100kg x 20 reps, 140kg x 20 reps, 180kg x 20 reps, 220kg x 20 reps, 260kg x 15 x 2, 220kg x 20 reps, 180kg x 20 reps.

After these my legs were fried. I like putting in lots of reps and perform these in non-lockout style without any pauses throughout the movement which is smooth and continuous from start to finish. At the top end in weight I rested for 2 minutes as I was truly breathless and having also to put on more weight which inhibits recovery a little. For the remainder I rested just 90 seconds.

Then sissy squats x 4 sets of 9-12 reps. Here I really emphasised sitting back in the movement and squeezing in the slightly lower than half squat position, keeping tension on the quads throughout.

Glute-ham raises x 4 sets of 7-10 reps. My hams were toast at this point.

Toe presses x 4 sets to finish.

At this stage in my diet I quite surprised myself this morning. At the end my legs were looking very hard and vascular and also very full. Currently, I think they're as good as they've ever been ... we shall see in due course.



Title: Re: The Comeback ...
Post by: DDG on October 14, 2017, 07:19:02 AM
Back was pretty sore and agitated yesterday not helped by some seven hours' driving (not continuous but a couple of long journeys). However, having stretched last thing last night and slept reasonably well it felt somewhat improved this morning.

In the end I've decided to revert to a push, pull, legs split so as to fit in two more leg sessions prior to the show. These will fall first on Monday and then Thursday three days before, pretty much mirroring the approach I used two years ago. Neither will go quite as heavy as yesterday but perhaps to four or five plates hitting high reps and perhaps clipping rest a little more.

This morning I did chest, lighter delts and triceps.

Incline press x 5 sets (2 at top weight this morning). I confess to having had an accident on my second set failing to the rack the bar on one side, missing the catcher. I don't think I've done this before in all the time I've been training but the bar ended up coming down on my face and shoulder on one side. Thankfully I scuffed only the beneath my mouth, missing my teeth, but have taken the skin off my shoulder with the knurling despite wearing a sweat top. Had I been training in a vest only ... It's sore and a little bruised but will hopefully heal up before next Sunday.

The workout proceeded with flat dumbbell press x 3 sets, incline flyes x 3 sets and dips x 5 sets.

From here I performed 3 sets of seated shoulder press to the front and 3 sets of dumbbell flyes before finishing with 3 sets of alternate one-arm dumbbell extensions.

All done in around 35 minutes coming indoors to do 5 sets of abdominal crunches.

Post workout drink (around 12g of BCAA with 8g leucine, 10g glutamine and 5g creatine) with a ripe banana.

Fifty minutes later 8 egg whites with just over 300g (raw weight) of sweet potato. Two more carbs meals today and then two with just cod and broccoli.

Tomorrow will be a pull workout.





Title: Re: The Comeback ...
Post by: DDG on October 15, 2017, 07:44:44 AM
Very early doors for a very solid pull-focused workout this morning.

Pull-ups x 5 sets - today managing 48 reps, one-arm dumbbell rows x 4 sets x 10 reps (32.5kg), bent-over barbell rows x 4 working sets x 8 reps, dumbbell pullovers x 3 sets x 8-10 reps, weighted (20kg) back extensions x 3 sets of 12 reps.

Seated rear delt dumbbell flyes x 5 sets (11.5kg); barbell curls x 5 sets 5-8 reps.

Thirty sets completed in around 45 minutes.

I put in a few more carbs yesterday with an extra intake at 3pm (approx. an extra 400 cals).

Another dietary adjustment to make today and that's it for the final five workouts leading towards the show, starting tomorrow with legs. Training will finish on Friday, with only Saturday as rest before Sunday.
 


Title: Re: The Comeback ...
Post by: DDG on October 16, 2017, 06:49:26 AM
Another early morning workout completed and now only four left before the show.

This morning was legs and it went like this:

Leg Press x 9 sets - 60kg x 50 reps, 100kg x 20, 140 x 20, 180kg x 20, 220kg (working weight) x 3 x 20, 2 x 15.

Sissy squats x 3 sets - 8-10 reps.

Glute-hams x 4 sets - 6-10 reps.

Toe press x 5 sets.

Done in less than 30 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 17, 2017, 04:05:28 AM
Very early morning workout today but another productive one with now only three remaining.

Shoulders, chest and triceps:

Military press x 8 sets (5 sets x 50kg x 5 reps).
Side lateral raises x 6 sets 12.5 kg dumbbells.
Incline dumbbell press x 5 sets (30kg).
Dips x 5 sets.
Pull over and press x 5 sets.
Shrugs x 5 sets.
Abdominal crunches x 5 sets.

Complete in 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 18, 2017, 11:07:23 AM
I trained back and rear delts this morning.

Pull ups x 5 sets
Dumbell rows x 4 sets
EZ bar bent over rows x 4 sets
Dumbell pullovers x 4 sets
Weighted (20kg) back extensions x 4 sets.

Rear delt flyes x 5 sets

Complete in 40 minutes. Good workout and pretty much breathless from start to finish.


Title: Re: The Comeback ...
Post by: DDG on October 19, 2017, 06:36:03 AM
Final leg workout complete and lighter as planned but faster in pace.

Leg press - 60kg x 50 reps, 100kg x 20, 140 x 20, 180 (today's working weight) x 4 x 20 - all done with just 45 seconds in between sets.

Weighted squats on the sissy squat bench throwing emphasis on the quads - 4 x 9-15 reps @ 40kg.

Glute-ham raises x 4 x 6-10 reps.

Toe press x 5 sets 10-15 reps.

Done in around 25 minutes.

Last workout tomorrow - chest and arms (and this time I'll be trying not to drop the bar on my face and shoulder - [shoulder is a mess - scabbing over but taking time to heal]).


Title: Re: The Comeback ...
Post by: DDG on October 21, 2017, 08:35:37 AM
Last workout completed yesterday at around 4.30am at the gym- just fancied a change and to do some cable work along with the usual dumbell work.

Chest and arms:

Incline dumbell x 4 sets
Flat flyes x 4 sets
Dips x 5 sets
Triceps pushdowns x 5 sets
Dumbell extensions x 4 sets
Barbell curls x 4 sets
Cable curls x 4 sets

This morning just a walk into the city (30 mins), sit down for coffee, then back (another 30 minutes).

One day left 😎
 


Title: Re: The Comeback ...
Post by: Monbeef on October 22, 2017, 08:25:11 AM
See you there, Deano!


Title: Re: The Comeback ...
Post by: DDG on October 23, 2017, 11:23:59 PM
See you there, Deano!

Great to see you, James.

Marvellous feeling to win the British Lightweight Title for a second time. I'm delighted, thoroughly chuffed and will now be competing in the US hopefully.

Back on it tonight with a leg workout after the kids were in bed. It's been another long day after only around 4 hours sleep. Following yesterday's show and leaving the venue around 11pm Tom and I ate curry in Coventry and finished there just after midnight. By the time we arrived back in Cheshire it was 2am, and by the time I'd scrubbed myself clean it was nearly 3am. I played on my phone for a while to come down and got to sleep around 3.30am. I was up at 7.30, enjoyed some oats (which tasted delightful after a week off them), and got to the opticians for an eye test! LOL

Tonight I trained legs.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 5  20 (45 seconds rest in between all sets)

Squats with 40kg over the sissy squat bench (an exercise tip I picked up recently from Damian Lees' video) - 4 sets x 8-10 reps

Glute-hams x 4 sets 6-10 reps

5 sets of toe presses to finish.

All done with minimum rest and I was finished in around 25 minutes.


Title: Re: The Comeback ...
Post by: fhwill on October 24, 2017, 09:12:09 AM
Congratulations Dean. I haven't seen many photos, but you looked pretty granite in the ones I did see  8) Good luck in your training to Boston  8)


Title: Re: The Comeback ...
Post by: Damo NY on October 24, 2017, 11:36:09 AM
Well done Dean. You're a class act  8)

No doubt Team UK will be bringing back a few World Titles in Boston again this year.  ;)


Title: Re: The Comeback ...
Post by: Toby on October 24, 2017, 11:45:22 AM
Congratulations Dean. A sterling performance and a clear winner on the day. Great to hear that you sound like you are seriously considering Boston as it is certainly the sort of stage that a physique like yours deserves to be on.

 A quick question if you do not mind, I noticed through the transitions that you are suffering with a little bit of bloat, any idea what caused it ?


Title: Re: The Comeback ...
Post by: felix on October 24, 2017, 03:06:11 PM
Well done Dean excellent result, good luck with your preps for the Worlds.


Title: Re: The Comeback ...
Post by: DDG on October 24, 2017, 08:46:26 PM
Congratulations Dean. I haven't seen many photos, but you looked pretty granite in the ones I did see  8) Good luck in your training to Boston  8)

Thanks Flick   8)


Title: Re: The Comeback ...
Post by: DDG on October 24, 2017, 08:47:56 PM
Well done Dean. You're a class act  8)

No doubt Team UK will be bringing back a few World Titles in Boston again this year.  ;)

Thanks Damian  8)


Title: Re: The Comeback ...
Post by: DDG on October 24, 2017, 08:49:54 PM
Congratulations Dean. A sterling performance and a clear winner on the day. Great to hear that you sound like you are seriously considering Boston as it is certainly the sort of stage that a physique like yours deserves to be on.

 A quick question if you do not mind, I noticed through the transitions that you are suffering with a little bit of bloat, any idea what caused it ?

Thanks Toby. I'm definitely going to Boston.

Bloat? Could be number of things - too relaxed, broccoli throughout the day, and it's my natural shape - I'm never flat in the abdominal region - lot of muscle there too. Your guess is as good as mine.


Title: Re: The Comeback ...
Post by: DDG on October 24, 2017, 08:50:51 PM
Well done Dean excellent result, good luck with your preps for the Worlds.

Thanks Felix.  8)


Title: Re: The Comeback ...
Post by: DDG on October 25, 2017, 07:22:03 AM
So, in the garage again this morning before the kids woke up. My sleep's been erratic and patchy of late and so I've decided to add in 3g of CLA caps hopefully to regulate my hormones more effectively - Jon raised the question on Sunday and I've reflected on it since.

This morning was back and rear delts which I completed in 40 minutes at a good pace.

Pull ups x 6 sets - 50 reps.
One arms dumbbell rows (32.5kg) 4 x 7-10 reps.
Bent-over barbell rows 4 sets x 7-10 reps.
Dumbell pullovers 3 sets x 8-10 reps.
Weighted back extensions 5 sets x 10-12 reps.

Seated rear flyes 5 sets x 8-10 reps.

I was looking really grainy this morning and my body fat is as low as I've known it. In fact if I can continue in this vein for another fortnight I think I'll be at my best ever in Boston, really full and ripped, truly ripped, as my skin is currently like tissue paper in the upper body. I've increased my carb intake and I'm currently eating five meals with starches in, yesterday consuming 1.5kg of sweet potato (uncooked weight), so I'm doing well over 300g probably 350g of carbs daily and now averaging low-mid 2000s calories per day.


Title: Re: The Comeback ...
Post by: Toby on October 25, 2017, 08:53:55 AM
I said you would be back in the gym smashing the leg press the day after the show  ;D

I see you got a pro card so are travelling as a WNBF pro. How did that come about as I thought just one was on offer? And of course congratulations, no one would deny your physique is elite pro standard.


Title: Re: The Comeback ...
Post by: DDG on October 25, 2017, 12:38:05 PM
Regarding the status in question it's within Lee Kemp's gift and discretion to award one if appropriate, Toby.


Title: Re: The Comeback ...
Post by: ben-howard on October 25, 2017, 01:05:23 PM
And you fully deserve pro status mate and to be honest have been pro worthy since before I even begun training haha!

Congratulations on your showing one of my favourite bodybuilders your physique is world class as you will discover in just over 3 weeks time!


Title: Re: The Comeback ...
Post by: DDG on October 25, 2017, 02:00:45 PM
And you fully deserve pro status mate and to be honest have been pro worthy since before I even begun training haha!

Congratulations on your showing one of my favourite bodybuilders your physique is world class as you will discover in just over 3 weeks time!

Thanks so much Ben. I will give it my all that's for sure 😎


Title: Re: The Comeback ...
Post by: DDG on October 26, 2017, 06:03:29 AM
This morning's workout was legs and I went a little heavier this time with a bit more rest in between sets, working around four movements and finishing in less than 40 minutes to complete 20 sets.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 4 x 20 (90 seconds rest);

Squats over a sissy squat bench - 60kg x 4 x 8 reps

Glute-ham raises - 4 sets x 6-10 reps (hamstrings were properly friend after the second set actually)

Toe press x 4 sets x 8-10 reps @ 220kg.

Legs are looking very hard and vascular, same for glutes really. I think I have only four such workouts remaining before flying out to Boston working on a 72 hours' turn around.

Tomorrow is a 'push' session privileging delts, moving to chest and finishing with triceps.



Title: Re: The Comeback ...
Post by: DDG on October 27, 2017, 08:01:08 AM
Push session this morning privileging delts and proceeding with chest and triceps.

Military press x 6 sets
Dumbell lateral raises x 6 sets
Incline dumbbell presses x 4 sets
Incline dumbbell flyes x 4 sets
Dips x 4 sets
Pullover and press x 4 sets
Dumbell shrugs x 4 sets.

Crunches x 5 sets.  Complete in 50 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 28, 2017, 07:13:17 AM
Today was a 'pull' session involving back and rear delts.

Currently, I'm not doing any direct cardio and haven't for the last three weeks. Instead I've ramped up the volume and density of my weights workouts in order to enhance metabolic rate and improve my condition overall. At the same time my carb intake remains high at around 350g per day, which is keeping me hard, full and vascular. I also have plenty of energy for workouts in terms of experiencing a sustained pump which is good news.

Pull-ups - 8 sets - 64 reps (not one of my best totals but I'll take an average of 8 reps per set at the moment);
One arm dumbbell rows - 6 sets (5 @ 36.5kg x 8 reps);
Bent over ez bar rows (supinated grip) - 6 sets of 7-10 reps - squeezing and holding at the top;
Dumbell pullovers - 4 sets;
Weighted back extensions - 4 sets;
Rear dumbbell flyes - 6 sets.

So, in total, 34 sets in 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 29, 2017, 07:47:37 AM
Well despite feeling quite tired this morning I had a great leg workout. In fact it was probably the best one I've done all year in terms of weight and reps performed and my legs are looking now as they should be, I feel.

Leg press - 60kg x 50 reps, 100kg x 20 reps, 140kg x 20 reps, 180kg x 20 reps, 220kg x 20 reps, 260kg x 3 x 15 reps, 220kg x 2 x 15 reps. (90 seconds rest).

Squats over the sissy bench - 60kg x 4 x 8-10 reps  (60 seconds rest).

Glute-ham raises - 4 x 6-10 reps (60 seconds rest).

Toe presses (220kg) 5 x 7-12 reps.

Complete in 40 minutes.


Title: Re: The Comeback ...
Post by: DDG on October 31, 2017, 09:05:11 AM
I had a very good workout yesterday in which I did chest, accessory work for delts and arms.

I trimmed out 60g of carbs however and really felt the pinch but reaped the benefit this morning with improved hardness.

The workout went as follows:

Incline barbell x 6 sets
Flat flyes x 4 sets
Dips x 5 sets
Seated press x 5 sets
Lateral raises x 5 sets
Pullover and press x 5 sets
Barbell curls x 5 sets

This morning I trained back:

Pull ups x 6 sets
One arm dumbbell rows x 5 sets, 4@38kg
Bent over rows x 5 sets
Pullovers x 5 sets
Weighted back extensions x 5 sets
Seated lateral raises x 5 sets

Both workouts completed in 45 minutes.
Pul


Title: Re: The Comeback ...
Post by: DDG on November 01, 2017, 08:14:22 PM
I had an excellent leg workout this morning around 4am. The weights are remaining high and reps still in full force. Pretty good for two weeks out and now some seven weeks into the diet considering I started the process from an already low base.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 20, 15, 15, 15, 220kg x 20.

Squats over sissy bench with 60kg - 4 x 8-10 reps.

Glute-ham raises - 4 x 6-10 reps.

Toe presses - 5 x 8-12 reps.

Complete in around 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on November 02, 2017, 06:33:36 AM
Things seem to be going well, I'm pleased with the way I'm looking and my condition has certainly improved on what I achieved just eleven days ago. My glutes and legs are now properly dialled in and I think there' s a noticeable reduction in body fat right across my physique. This has been done by sustaining training volume and frequency and by improving density over the weeks while keeping carbs relatively high. Doing so has also meant I've been able to sustain strength levels and in some cases actually improve performance, especially when training legs. I'd put this down to enhanced focus and just being in a zone at the moment along with an improved level of fitness. Other adjustments that I've made in this dieting phase have been to add in lots of glutamine and creatine and BCAAs exclusively. So, for example, I've consumed no whey or oats now in around three weeks (with the exception of the morning after the show). In terms of solid food my plan has been to stick rigidly to cod, sweet potato, tender stem broccoli and asparagus. It's really quite exciting because I genuinely believe that if I continue on this path for another two weeks I could produce my best and potentially look better than ever. Indeed, with just two weeks remaining (I fly out today in a fortnight's time) I have probably as many workouts as there are days remaining. In other words plenty of time yet to improve even more and become grainier as the workouts come and go.

This morning's session was 'push' privileging delts and adding in accessory work for chest and biceps.

Military press x 8 sets - (6 at working weight x 5 reps)
Standing side lateral raises - 5 sets
Flat dumbbell press - 4 sets
Incline flyes - 4 sets
Dips - 5 sets
EZ bar extensions - 4 sets
Seated dumbbell curls - 4 sets.

34 sets completed in around 47/48 minutes.


Title: Re: The Comeback ...
Post by: SCOTTGALTON on November 02, 2017, 02:16:29 PM
Hi Dean

Glad all is going to plan. What is you thinking behind the no oats or whey but lots of creatine and aminos?


Title: Re: The Comeback ...
Post by: K_Dogs on November 02, 2017, 04:34:02 PM
Massive congratulations Dean. I've probably read all your journals over the years and I'm really glad that you've taken your Pro card and will finally take on the worlds.
I get the impression that you put absolutely everything on the line and push yourself way beyond what is normal (and healthy) so it's great that you've managed to save the little bit extra needed to take on the finals.

Go easy now as it sounds like you're truly peaking and you don't need a silly injury this close  :)


Title: Re: The Comeback ...
Post by: DDG on November 02, 2017, 08:16:01 PM
Hi Dean

Glad all is going to plan. What is you thinking behind the no oats or whey but lots of creatine and aminos?

Hi Scott,

Pretty much, fingers crossed and certainly no room for complacency. The reason for taking out oats is simply to reduce fats further. I'm focusing on sustaining high carbs and stripping out as much fat as possible. Whey is derived from dairy and at this point I will stick with aminos to keep my physique harder looking. Training every day means that levels of protein synthesis are relatively high as are my energy requirements. I may not be using all of the creatine I'm ingesting but I'm using it now as insurance so that cell volumisation is fully optimised - lots of glutamine too, for that matter, around my workouts.


Title: Re: The Comeback ...
Post by: DDG on November 02, 2017, 08:18:55 PM
Massive congratulations Dean. I've probably read all your journals over the years and I'm really glad that you've taken your Pro card and will finally take on the worlds.
I get the impression that you put absolutely everything on the line and push yourself way beyond what is normal (and healthy) so it's great that you've managed to save the little bit extra needed to take on the finals.

Go easy now as it sounds like you're truly peaking and you don't need a silly injury this close  :)

Thanks Keith. Yes, I certainly do push myself and as you suggest probably to unhealthy levels at this point in the cycle. At the sharp end competitive bodybuilding isn't healthy and I do need to monitor what I do. Regarding injuries you're absolutely right. I felt a small twinge in my back today and I'm having to nurse things very carefully so as not to put myself out of action. As you say I don't want or need an injury right now!


Title: Re: The Comeback ...
Post by: DDG on November 03, 2017, 06:40:04 AM
I approached this morning's back workout with a little trepidation. Yesterday's minor twinge and intermittent discomfort encouraged me to stretch plenty last night in order to ensure everything would be okay today. I think it paid off. Sensibly I avoided bent-over rows and, indeed, there was no real loss in leaving them out this morning as I'd included them in the last back workout only three days ago. Instead I incorporated more pull-ups which seemed to offer the additional benefit of stretching out my back through the long period of hanging over many sets. Overall I had a tremendous pump in my back this morning and really felt it, more so perhaps than on some other occasions and as I write this nearly an hour after the workout ended I can still feel a pump in my lats and across the middle of my back.

Pull-ups x 10 sets - 80reps ... I was really pleased to achieve a total of 80reps over ten sets at two weeks out. In one sense you could argue this is to be expected because I'm relatively light in body weight but in a different sense I'm also very deep into my reserves right now and although it has been suggested, following the last show, that I might not need to 'dig' any deeper but simply maintain the reality is that I have done so in order to dial in my legs further as well as shed more body fat across my entire physique. In my view, I look better for it ... time will tell.

One arm dumbbell rows x 5 sets - 9 reps (31kg dumbbell)
Pull overs x 4 sets - 8-10 reps (31kg dumbbell)
Weighted back extensions x 4 sets (20kg plate - 8-12 reps)

Rear delt flyes x 5 sets.


Title: Re: The Comeback ...
Post by: DDG on November 04, 2017, 07:55:46 AM
So, no further adversity regarding my back. I stretched again last night and was in a good place this morning to train legs. As the countdown to Boston becomes ever more real at the two week point, I now have only three leg workouts remaining! How valuable these have been in pulling in my condition and reducing body fat all over. In fact my style of weight training overall has been most effective in terms of fat loss and metabolic impact. I haven't done any dedicated cardio work now for four weeks, though I am active and on my feet throughout the day (I try to walk for up to 45 minutes every day in the middle of the day). This morning I decided, in the interest of protecting my lower back, to go a plate lighter than 3 days ago but reduce rest in between sets to just a minute. What a killer this proved to be across my working sets and what a huge pump it produced too!

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20 reps - 1 minute rest

Two minutes, then:

Squats over sissy bench - 60kg - 6 x 10 reps

Glute-ham raises - 5-10 reps over 4 sets

Toe presses - 220kg x 5 sets.


Title: Re: The Comeback ...
Post by: MJB on November 04, 2017, 12:54:36 PM
That's got to surely be the best shape I've seen you in Deano. It's plain to see that you've tightened up massively in the last fortnight, so much so that obvious condition aside, you actually look bigger. That leg sweep, together with those hamstring / glutes are simply stunning. Mind boggling really what you're actively achieving now at 47, and testament to not only your focus and diligence to to cause, but a devout and staunch commitment to clean eating and maintenance over the last 20 years. As I said before, I'm proud of you mate, and your journey this year has been nothing short of inspirational; with your greatest chapter, I foresee, still to be written. :)


Title: Re: The Comeback ...
Post by: DDG on November 04, 2017, 08:49:27 PM
That's got to surely be the best shape I've seen you in Deano. It's plain to see that you've tightened up massively in the last fortnight, so much so that obvious condition aside, you actually look bigger. That leg sweep, together with those hamstring / glutes are simply stunning. Mind boggling really what you're actively achieving now at 47, and testament to not only your focus and diligence to to cause, but a devout and staunch commitment to clean eating and maintenance over the last 20 years. As I said before, I'm proud of you mate, and your journey this year has been nothing short of inspirational; with your greatest chapter, I foresee, still to be written. :)

Thanks a lot Mick, it means a lot coming from you as we've known each other now a very long time. You've always been in my corner and I'm truly grateful for your support always! Thank you 😎👌


Title: Re: The Comeback ...
Post by: Toby on November 04, 2017, 09:31:16 PM
Dean I am full of admiration for the dedication and single-minded driven approach this year and in recent years but I do have a question which is tricky to pose as any mistake in my wording may give an impression that I am trying to imply something so I wanted to say that upfront to make it clear this is not the case.

So, over the years you have clearly expressed an opinion that a seasoned and well trained bodybuilder who performed well in their younger years cannot continue to improve into their 40's if natural and in conversation named a couple guys who were doing great stuff in their 40's with, I felt, a suggestion that there was a strong possibility they had some added help to pull this feat off. As you are now older than those guys, how have you managed this and so I am assuming your earlier opinion has now changed now you have reached a more advanced age yourself so now have experience of this feat?



Title: Re: The Comeback ...
Post by: DDG on November 05, 2017, 09:35:32 AM
Dean I am full of admiration for the dedication and single-minded driven approach this year and in recent years but I do have a question which is tricky to pose as any mistake in my wording may give an impression that I am trying to imply something so I wanted to say that upfront to make it clear this is not the case.

So, over the years you have clearly expressed an opinion that a seasoned and well trained bodybuilder who performed well in their younger years cannot continue to improve into their 40's if natural and in conversation named a couple guys who were doing great stuff in their 40's with, I felt, a suggestion that there was a strong possibility they had some added help to pull this feat off. As you are now older than those guys, how have you managed this and so I am assuming your earlier opinion has now changed now you have reached a more advanced age yourself so now have experience of this feat?

Thanks for posing the question, Toby, as I'm sure you have simply articulated what some people are perhaps thinking but have elected not to express here. I can well appreciate your concern that posing such a question is a tricky proposition. However, I often find myself in similar situations at work and though my critical manner in daring to raise such difficult questions isn't always well received it is part of life to challenge the taken for granted and to ask those very questions that call to account individuals and their practices in order to receive back full and honest answers. With this in mind I welcome your question in the spirit in which, I think, it is intended and will engage with it fully and openly.

As you rightly point out I have made various assertions in the past regarding the issue of progress relative to age. Simply put I have been sceptical. I have openly doubted the possibility of continuous improvement and progress in competitive natural bodybuilding as middle age beckons. The reason for this is mainly physiological. That as our bodies age certain physiological changes take place, most notably the decline of endogenous levels of testosterone within the body. This is a fact and has been demonstrated empirically. Personally speaking at 47 I am not as strong as I was at 31 or 35, nor do I recover quite as well from punishing heavy workouts. My pressing movements, for example, are significantly down on what I was able to manage when I was younger. I cannot now exceed 70kg on an incline bench, for example. I can press only 6 plates on a leg press for reps that I could manage with 8 plates at 31 years. Strangely my 'pulling' seems to have declined less but the overall trend is downwards. That said, I have not taken time off weight training in nearly 25 years. I take very few days off at all actually and even when I'm not competing I enjoy lifting so much that I train most days. I think this has made a big difference to the way I look especially over the last 6 years since I started getting back in competitive shape at the tail end of 2011. What all this means, I think, is that frequent training and consistent stimulation and application may actually stave off a deterioration that other, less active, bodybuilders experience with age. The fact I follow a relatively strict nutritional plan year-round also makes a significant difference (something I never used to do in my 30s!). It means I've less work to do when I decide to move from coasting to competing. I was able to get in shape for the finals, for example, in just five weeks. But there's more to it than this ...

I spoke with Lee Kemp recently about what I feel are the two most significant differences in my preparation now compared with the past. The first and most important point is that I no longer deviate from the diet. I just don't break it. In the past when I thought I was in shape I also thought I deserved a reward like a cheat meal (a curry, a bag of cookies or some other such treat). I'd binge for an evening and purge for the rest of the week in order to reclaim lost ground. Don't get me wrong I was able to stay in shape but both physically and psychologically it was a punishing schedule. In fact, in retrospect, I'd say that at it's most extreme I was bordering on the experience of an eating disorder. In competitive bodybuilding terms such 'booms' and 'busts' are counter-productive as they prevent steady progress and further serve to drain the body of vital resources, both physically and psychologically. For me the emotional and psychological was the most debilitating aspect for such practices tended to make me feel depressed. Today, by keeping things even and always steady I am able to keeping moving forward without undermining progress and by doing so also able to keep my carb intake relatively high as my metabolism becomes more efficient at burning calories. Currently on some days my carbs are approaching 400g per day, for example!

A second point linked to the first is training frequency. In the past I'd always taken more rest in between workouts. Today, by keeping everything 'even' nutritionally I am able to recover more effectively by employing more moderate weights and training with density rather than intensity per se in mind. This also helps avoid injury. The combination of high frequency workouts and a very strict eating plan have proven highly anabolic and ideal for focused hypertrophy. Which leads to my second significant difference ... supplementation.

These days my diet is stripped back to eating cod, broccoli, asparagus and sweet potato and that's it! I don't eat oats when I get close to a contest and I don't consume any whey protein. Instead I stick with BCAAs around my workouts and also through the night as I wake up. Combined with this I currently consume creatine monohydrate pre and post workout (though I hadn't used creatine for two years [when I last competed] until quite recently) and copious amounts of l-glutamine. I use micro-nutrients daily - vitamins and multiminerals and just recently added CLA for better hormone regulation. This 'stripping back' has certainly improved the way I look physically which is all important in a sport where the visual is at a premium.

So, overall, the key differences: better, cleaner dieting sans cheating; simpler supplementation; consistent training and a more disciplined approach; enhanced frequency and improved training density.

Now I'll return to your question. All this has been a journey and learning curve for me. I gained a lot from it both in terms of self-knowledge and understanding and more obviously personal enjoyment and satisfaction. I love training, it's a big part of my life and I'm committed to it. Put simply I live and breathe the lifestyle of physical culture. It's who I am and how I wish to continue to be. In this crucial respect therefore I think I'm really quite unusual, if not unique certainly very rare. I doubt there are as many out there as committed to the lifestyle as I am and I think those around me, most notably Vicky who has lived and breathed it with me these last three years, would attest to this. So, while I continue to be surprised (because I do sometimes doubt myself as I did before beginning preparations for the finals this time ... could I do it again, would my body respond?) by my own steady progress through middle age I remain somewhat sceptical there are many as committed as I am to perfecting themselves physically and making the same sacrifices as I do. And I say all this from a position in which I'd consider myself relatively genetically gifted for the sport. Good genes, total application and a deep knowledge and understanding of self and exercise physiology and metabolism are the key differences for me, for I'm more disciplined and committed today than I ever was 10 or 15 years ago.   


Title: Re: The Comeback ...
Post by: DDG on November 05, 2017, 09:41:14 AM
I had a good night's sleep last night, for once and a great workout this morning, which lasted an hour - virtually unheard of for me but I was just so motivated and enthused as I worked through the sets that I carried on until I felt I was done for the day.

Chest - incline bench x 8 sets
Flat dumbbell flyes x 6 sets
Dips x 6 sets
Seated shoulder press x 5 sets
Lateral raises x 5 sets
Pull-over and press x 4 sets
Barbell curls x 6 sets
Seated dumbbell curls x 4 sets
Hammer curls x 4 sets

So around 48 sets today - more volume than usual but I thoroughly enjoyed it and had a massive pump.


Title: Re: The Comeback ...
Post by: Toby on November 05, 2017, 01:17:39 PM
Thank you for taking the question as it was intended which was with no hidden meanings but a genuine interest as I have continuously felt that I have limitations myself now at the age of 43 with no chance of improvement, gains or changes to composition and I even say that to others and judge other 40 plus people in the same way and that is partly through the things we have discussed or I have observed you saying as past differences aside (which I hope are in the far past), I do believe you know your onions as they say.

Simply put, consistency, steadfast dedication of a long term plan without deviation nor "slip up" will continue to pay dividends in advanced years?

Interesting that you mention the almost binge/purge scenario of long ago as that seem so out of character to for you, an idiot like me yes, but not you.

Thanks again, a fascinating read which is informative and personally speaking, quite educational and one that I think will benefit me.


Title: Re: The Comeback ...
Post by: DDG on November 05, 2017, 01:57:40 PM
Not at all Toby, you're welcome. I hope it might be useful both to you and anyone else mulling the same questions and/or prospects as middle age looms.  :)


Title: Re: The Comeback ...
Post by: Nic on November 05, 2017, 04:22:37 PM
Brilliant answer Dean (and gives me hope - or certainly stops me thinking "it's not worth it" - as I move into my 40s :) )


Title: Re: The Comeback ...
Post by: DDG on November 06, 2017, 06:39:32 AM
Brilliant answer Dean (and gives me hope - or certainly stops me thinking "it's not worth it" - as I move into my 40s :) )
Thank you Nic  :)


Title: Re: The Comeback ...
Post by: DDG on November 06, 2017, 06:51:22 AM
Following yesterday's marathon upper body workout, today I decided to slip in another lower body session, again performed at a fast pace.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20 reps ... all with just 60 seconds rest in between.

Two minutes rest.

Squats over sissy bench - 60kg x 4 x 10 reps - 60 seconds or less in between sets.

Glute-ham raises - 4 x 5-10 reps

Toe presses - 220kg x 5 x 6-12 reps.

Complete in 35 minutes.


Title: Re: The Comeback ...
Post by: DDG on November 07, 2017, 07:11:49 AM
Today was another long workout. I just fancied it again. Motivated, committed and determined to bring my best to Boston.

I did a pull-workout.

Pull-ups x 7 sets - 60 reps.
One arms dumbbell rows 30kg x 10 reps then 5 working sets @ 38kg x 7 reps.
Bent over rows - 1 x 50kg x 10 reps then 5 working sets @ 70kg x 7 reps.
Pull-overs - 31kg x 2 x 10, 3 x 7.
Weighted back extensions - 20kg x 4 x 10-12 reps.
Rear delt flyes - 11.5kg x 5 x 6-7 reps.
Seated dumbbell curls - 6 x 5-8 reps
Hammer curls - 3 x 5 reps.

42 sets in a little over an hour.


Title: Re: The Comeback ...
Post by: DDG on November 08, 2017, 07:51:36 AM
Feeling a little more weary now in the mornings as my reserves dip lower with each day that passes. The good news is that I'm getting tighter all the time, which is a lesson really in understanding that when you think you're virtually there there is always a bit more still to come off. This morning's session was a 'push' session, privileging delts.

Seated shoulder press to the front x 6 sets
Standing lateral raises x 6 sets
Flat dumbbell press x 4 sets
Incline dumbbell flyes x 4 sets
Dips x 5 sets
Pull-over and press x 5 sets.


Title: Re: The Comeback ...
Post by: MJB on November 08, 2017, 11:17:13 AM
Feeling a little more weary now in the mornings as my reserves dip lower with each day that passes. The good news is that I'm getting tighter all the time, which is a lesson really in understanding that when you think you're virtually there there is always a bit more still to come off. This morning's session was a 'push' session, privileging delts.

Seated shoulder press to the front x 6 sets
Standing lateral raises x 6 sets
Flat dumbbell press x 4 sets
Incline dumbbell flyes x 4 sets
Dips x 5 sets
Pull-over and press x 5 sets.

Hang in there Champ. Not long to go now. :)


Title: Re: The Comeback ...
Post by: DDG on November 08, 2017, 02:02:29 PM
Feeling a little more weary now in the mornings as my reserves dip lower with each day that passes. The good news is that I'm getting tighter all the time, which is a lesson really in understanding that when you think you're virtually there there is always a bit more still to come off. This morning's session was a 'push' session, privileging delts.

Seated shoulder press to the front x 6 sets
Standing lateral raises x 6 sets
Flat dumbbell press x 4 sets
Incline dumbbell flyes x 4 sets
Dips x 5 sets
Pull-over and press x 5 sets.

Hang in there Champ. Not long to go now. :)

Thanks Mick, I'm hanging in there. I've about eight more workouts left, including three leg workouts. All is good.


Title: Re: The Comeback ...
Post by: Jon on November 08, 2017, 02:35:39 PM
Great updates here Dean, very interesting following your progress and congrats on getting the WNBF pro status and worlds invite too. Sounds like you're bang on track with the prep, and although the diet is probably biting you can start ticking off these final workouts. Best of luck with the final big push for Boston! :)


Title: Re: The Comeback ...
Post by: DDG on November 08, 2017, 02:45:51 PM
Great updates here Dean, very interesting following your progress and congrats on getting the WNBF pro status and worlds invite too. Sounds like you're bang on track with the prep, and although the diet is probably biting you can start ticking off these final workouts. Best of luck with the final big push for Boston! :)

Thanks Jon. Yes, ticking them off is a good way to think of it and also method to practise. I'm enjoying training, as always, but will be ready to climb off the 'wheel' at the end of next week. Not long now 😎


Title: Re: The Comeback ...
Post by: Nic on November 08, 2017, 08:06:15 PM
Hi Dean, I've got a question (although it might be too early for you to know what the answer is).

Do you feel that your mindset or attitude to the sport - and your participation in it - has changed since getting Pro BB status?

I suppose I'm asking how "turning Pro" made you feel. Clearly it hasn't affected how serious you are about training, or about how you want to present yourself on stage, as it's been a year-round lifestyle focus for many years.

But... do you feel different?

(I hope that's not a weird question!)


Title: Re: The Comeback ...
Post by: DDG on November 08, 2017, 08:41:54 PM
Hi Dean, I've got a question (although it might be too early for you to know what the answer is).

Do you feel that your mindset or attitude to the sport - and your participation in it - has changed since getting Pro BB status?

I suppose I'm asking how "turning Pro" made you feel. Clearly it hasn't affected how serious you are about training, or about how you want to present yourself on stage, as it's been a year-round lifestyle focus for many years.

But... do you feel different?

(I hope that's not a weird question!)

Hi Nic, not a weird question just a curiosity. Mindset is a complex thing but my attitude pretty much changed towards things when I returned to the stage in 2014. At that point I decided it didn't any longer matter what anyone else was doing but that I was going to focus on self and squeeze the very last remnants of potential out of my body before it eventually (but inevitably) turns to seed. The possibility of competing in an elite line-up in the WNBF is a privilege I was happy to accept and proudly embrace. I go into this as I did the finals with complete focus and determination to achieve my best. The rest is beyond my control. So, the invitation made me feel happy, contented, satisfied. It also felt like it was something that I deserved and something which has, over the year, eluded me simply because I allowed extraneous influences and my own self-destruction to intervene. These days while I'm always deadly serious about training and perfectionism I'm less psychologically addled with the politics around the sport ... providing I hit my own peak/personal best/level of satisfaction on the day I'll be happy. Of course, I want to win, who doesn't, but the most important part is process, knowing I gave it every last ounce of effort and bringing the polish of the finished article to the stage.


Title: Re: The Comeback ...
Post by: Nic on November 09, 2017, 09:06:42 AM
Thanks, Dean  :) I love hearing about people's thoughts and feelings towards training and competing. IMO one of the most interesting things about our sport is that it naturally attracts people who are willing to be in it for the long-haul, and that demands patience and a certain "calmness" and contentment. Athlete maturity goes beyond muscle maturity  :)


Title: Re: The Comeback ...
Post by: DDG on November 09, 2017, 10:03:35 AM
This morning marked the last of my heavier leg workouts. It was good to do it and get it over with, as only two more now remain.

Leg press: 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 15, 220kg x 2 x 15.

Squats over sissy bench: 4 x 10 @ 60kg.

Glute ham raises: 4 x 6-10 reps.

Toe presses: 5 x 8-12 reps.


Title: Re: The Comeback ...
Post by: Toby on November 10, 2017, 11:39:29 AM
Dean I have a dietary question. You are following a rigid plan with limited food choices which obviously working perfectly for you and I note extreme low levels of dietary fat but I have been listening to many podcasts and reading papers which seem to be debunking (or least proclaiming to) the theory that the so called rigid clean eating is actually necessary.

Take the misunderstand flexible dieting approach which is not a case of "poptarts after training" or "eat any shit which what you want" but rather that energy balance is primary importance as long as one takes care of the micro nutrients. Take 80-90% of the diet from single source ingredients such as fish, chicken, potato, rice, oats etc then allow some movement in the other 10-20% but importantly, adhere to a plan and deficit. An example of approach being that they look at the bigger and wider picture, energy balance over a week so lets say for example you have a family meal out, rest of the day single source stuff like chicken etc then have a slice of cake in the evening with the family meal, if it puts you 200kcal over, you can trim by 200 the next day to balance.

Going on the assumption that one strict "clean" eater and one more flexible dieter hit identical calories, identical macros, identical energy expenditure and going also on the assumption that most of the food is good sources, why do you feel or do you feel that your own approach is better for hitting optimum condition?



Title: Re: The Comeback ...
Post by: DDG on November 11, 2017, 06:33:33 PM
Toby, the bottom line for me is that I do what works for me. Simple food choices serve to simplify the process, enable me to make adjustments without doing too much thinking and avoid setting myself up for cravings or developing a taste for foods which really aren't enabling me to transit from A to B.

The belief that all calories are the same as long as bottom line macros tally is also dubious, I think, since different foods with different GIs and Glycemic Index loads impact insulin differently. What I eat allows me to take closer account of insulin regulation and hence keep the body in a sustained fat burning mode despite consuming large quantities of carbs.

I wouldn't necessarily advocate extremely low fats, as I ingest, for absolutely everyone but it works for me in terms of dialling my condition. However, one of the first adjustments I'll make after the show is to reintroduce salmon and mackerel and other fat sources because by this point my body is feeling it all a bit and needs to recover. At this very sharp end, right before a show, there is a difference between ultimate appearance and optimum health and my balance is currently tilting perilously away from the latter but as it's short term only I'll live with it and suck it up for just another week.


Title: Re: The Comeback ...
Post by: DDG on November 11, 2017, 06:43:53 PM
Another couple of workouts in the bag.

Yesterday was a pull workout.

Pull-ups x 6 sets (50 reps)
One arm dumbbell rows x 6 x 10 reps (31kg)
Bent-over rows x 5 x 7 (70kg)
Pull-overs (31kg) 4 x 7-10 reps
Weighted back extensions 4 x 8-12 reps (20kg)
Rear delt flyes 5 x 6-8 reps

Barbell curls 5 sets x 6-10 reps (32kg-40kg)
Seated dumbbell curls x 3 x 15kg
Hammer curls x 2 sets x 15 kg.


Today push:

Incline bench - x 5 sets
flat dumbbell flyes x 5 sets
Dips x 5 sets
Seated shoulder press x 5 sets
Lateral raises x 5 sets
Pull-over and press x 5 sets

Tomorrow legs ...


Title: Re: The Comeback ...
Post by: Toby on November 11, 2017, 06:58:26 PM
If I am reading you right, with the research still a bit undecided on what exact impact foods GI have on fat oxidization, especially when within a set calorific and macro number, you have decided to first go with what you know works and has been tried and tested for yourself and secondly one that allows you to give maximal chance of adherence, almost like a shut down of the taste buds for a set period of time. If you do not get a taste of it, you don't want it? Also there is huge value at the very sharp end (and for that I am differentiating the average competitor to the elite such as yourself) in being able to make minor manipulations to numbers, which of course will be easier to calculate and implement if the same choices are used, just alter the portion size.

Least that's how I interpreted it. Interesting indeed, I have been delving into this all more than ever this year and hearing podcasts and reading papers is all well and good, but without knowing the test subjects it is hard to know where the value is but as I know you, I can relate and understand more from your results as I know the questionable variables are removed.


Title: Re: The Comeback ...
Post by: DDG on November 11, 2017, 07:40:44 PM
If I am reading you right, with the research still a bit undecided on what exact impact foods GI have on fat oxidization, especially when within a set calorific and macro number, you have decided to first go with what you know works and has been tried and tested for yourself and secondly one that allows you to give maximal chance of adherence, almost like a shut down of the taste buds for a set period of time. If you do not get a taste of it, you don't want it? Also there is huge value at the very sharp end (and for that I am differentiating the average competitor to the elite such as yourself) in being able to make minor manipulations to numbers, which of course will be easier to calculate and implement if the same choices are used, just alter the portion size.

Least that's how I interpreted it. Interesting indeed, I have been delving into this all more than ever this year and hearing podcasts and reading papers is all well and good, but without knowing the test subjects it is hard to know where the value is but as I know you, I can relate and understand more from your results as I know the questionable variables are removed.

I think your inference is right. That's pretty much what I meant. The science is 'out there' but as you tacitly allude we're all different and the nebulous nature of how one person responds to a stimulus compared with another is so difficult to call and subsequently pin. The fact remains there are a great many armchair theorists whose expertise makes them intimately acquainted with the science but they haven't even approached doing it for themselves and therefore aren't always the best placed people to make definitive judgements on what works and what doesn't. And there are lots of similar examples that exist in medicine where things seem to work but the science hasn't yet been able to explain quite why, or how, or why with some people but not others. It's fascinating but there's no lack of uncertainty on such matters.


Title: Re: The Comeback ...
Post by: DDG on November 12, 2017, 08:24:26 AM
So today was my penultimate leg workout before flying out to Boston. A lighter session and somewhat tapered but still enough to keep everything fully charged and stimulated. This morning, perhaps more than previously, I was also very mindful of my back which was a bit fussy yesterday and so wanted to protect against causing further trauma to that area with only a few workouts remaining.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 4 x 20, 180kg x 3 x 20 reps. All 60 seconds rest.

Sissy squats - 2 sets - bodyweight only and focusing on the squeeze at the bottom.

Glute ham raises - 5 sets - 6-10 reps

Toe presses - 6 sets - 8-12 reps.


Title: Re: The Comeback ...
Post by: DDG on November 13, 2017, 07:41:45 AM
Early start again this morning and my metabolic rate currently feels as though it's flying and running efficiently.

I did a pull workout this morning but avoided bent-over rows in order to protect my back.

Pull ups x 6 sets
One arm dumbbell rows x 4 sets
Pull overs x 4 sets
Inverted rows with supinated grip x 3 sets
Weighted back extensions x 3 sets
Rear delt flyes x 5 sets
Barbell curls x 5 sets
One arm dumbbell curls x 3 sets
Hammer curls x 2 sets.

Done in around 50 minutes.


Title: Re: The Comeback ...
Post by: DDG on November 14, 2017, 08:18:21 AM
I will be pleased to reach the finish line of Boston this weekend. My body is struggling a bit right now with a back injury and the presence of sciatica which is somewhat uncomfortable running down my right leg. I'm managing to nurse it as best I can and work around the problem in terms of getting the workouts done. A good night's sleep last night (managing almost eight hours) certainly helped and my workout today also benefited from the additional rest and recuperation time.

PUSH:

Incline bench x 6 sets
Flat flyes x 4 sets
Dips x 5 sets (may have been 6, I lost count)
Seated shoulder press x 5 sets
standing lateral raises x 5 sets
Pull-over and press x 3 sets (may have been 4, I lost count)
One arm dumbbell extensions x 3 sets

All done in around 45 minutes following by some stretching. Not long to go now. I'm in York Minster today reading names at the Graduation ceremonies for my School. Quite daunting in front of around 600 plus people should burn up a few more calories.


Title: Re: The Comeback ...
Post by: DDG on November 15, 2017, 10:20:02 AM
So, yesterday went off well. No obvious gaffes, stumbles or other embarrassing moments in the Minster. I ate a few more carbs too so my brain was functioning quite well.

Last night I managed a healthy 6 hours and this morning felt pretty good on it. Just as well because this was my last leg workout, at three days out, before flying out to Boston early tomorrow morning.

I was delighted with the workout and especially given the recent problems I've been having with my back. Everything held together well and my output was good, better than three days ago in fact.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20 - all with 60 seconds in between

Weighted squats over the sissy bench - 4 x 8 reps @ 60kg, 1 x 9 reps at 40kg.

Glute-ham raises - 4 sets - 6-10 reps.

Toe presses - 5 sets - 6-12 reps.


Title: Re: The Comeback ...
Post by: DDG on November 15, 2017, 10:23:49 AM
...


Title: Re: The Comeback ...
Post by: DDG on November 15, 2017, 09:10:50 PM
Completed a second workout today 12hrs after this morning's leg workout.

Back, rear delts and biceps.

Pull-ups x 5 sets
One arm dumbell rows focusing on a pendulum movement to engage the lays more x 6 sets
Bent over ez bar rows with supinated grip (relatively light emphasising a squeeze) x 5 sets
Dumbell pull overs x 3 sets
Rear delt flyes on glute ham bench holding pronated position while raising our arms to the side with 5kg plates
x 5 sets.

Barbell curls x 4 sets
Seated dumbell curls x 4 sets.


Title: Re: The Comeback ...
Post by: DDG on November 16, 2017, 04:44:36 AM
So, this is my last entry before leaving for the airport. It's roughly 3.40 and I plan to arrive at Manchester Terminal 1 by 6am.

I did my very last workout about an hour ago, which was a push workout lasting approximately 50 minutes.

This means I've now worked my entire body in the space of a day. I hadn't planned it this way but it certainly feels better for having accomplished it.

Everything is looking tight and hopefully as it should. I've a long time to relax on the plane and sleep til my heart's content if I wish. I'm satisfied that from a training angle I couldn't have done anymore. I've trained every single day for a month, in fact since the British finals. It's not orthodox but it pulls me in and overtraining is a deliberate move to enhance my condition and also keep my body in an anabolic state.

I hope to do the team proud, bye for now  8)


Title: Re: The Comeback ...
Post by: fhwill on November 16, 2017, 10:09:09 AM
Safe travels and hope you have a blast up there


Title: Re: The Comeback ...
Post by: SuperSi on November 16, 2017, 05:30:58 PM
No doubt at all you'll do the team proud, Dean.  :)

All the best for the weekend!


Title: Re: The Comeback ...
Post by: DDG on November 20, 2017, 11:24:43 AM
I've just landed back in Dublin and am now waiting for the connecting flight to Manchester en route home to York.

The trip to Boston has been an amazing and most memorable experience. Top of the list, I think, is team spirit and cameraderie. We truly gelled as a team and enjoyed being around one another, sharing ideas, experiences and chit chat in a context of kindered souls and shared purposes. The team was hugely successful too in a variety of respects not least medal haul but also in terms of impact, presence and cohesiveness. There was a real feeling of having arrived globally at times bordering dominance. But away from the stage it was thoroughly refreshing to spend some quality time with people with whom otherwise we might never cross paths. The experience of sharing personal experience was good in itself, with new friendships being made and older ones consolidated and further deepened.

From a personal perspective I learnt more about myself and my attitude and approach to the sport. I learnt to accept defeat yet importantly not be defeated. To see that what I produced was a personal best and to value this intrinsically and as part of my on going 'body project' to improve self, make further refinements and produce a yet more aesthetic model next time around. I learnt more than ever that the purpose of my project is to play to and further enhance my strengths appealing to detail, poise and stage presence. People commented, more than before, how much I appeared to be enjoying myself on stage, how much I smiled and projected positively and professionally throughout the prejudging phase. This feedback gives me renewed optimism and a real sense of purpose and ambition to continue doing what I love most, following the lifestyle and living the culture and dream. It also relates an important lesson: that real champions remodel competitive setbacks to create an impetus for improvement. Thanks to my teammates for the pleasure and also showing me the way. 😎


Title: Re: The Comeback ...
Post by: Toby on November 20, 2017, 12:15:44 PM
Something different in your attitude this year Dean, I may need to come and take your temperature to check you are ok  8)


Title: Re: The Comeback ...
Post by: DDG on November 20, 2017, 10:07:48 PM
Something different in your attitude this year Dean, I may need to come and take your temperature to check you are ok  8)

Is this a back-handed compliment Toby? If so, thank you.


Title: Re: The Comeback ...
Post by: DDG on November 20, 2017, 10:13:17 PM
So I got back home late afternoon with oedema in my feet, around my ankles and generally water-logging both calves from the long haul flight and long drive back. Not nice.

I decided to go out for a walk for half an hour to the supermarket to drop some water, while keeping the volume of my intake high. It was still largely in evidence however when I returned so I bit the bullet and trained legs. This really helped actually and now the water is starting to disappear. My blood pressure is now good, if a little high earlier, so all is okay.

Following yesterday's upper body workout at Gold's in Boston, I hit leg tonight and did it swiftly. Despite a lack of sleep for the last few days I had a very effective workout:

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20 - (60 seconds rest)

Sissy squats - 4 x 10-12 reps - 30 seconds rest

Glute ham raises 4 x 6-12 reps - 45-60 seconds rest

Toe press 5 x 8-12 reps - 30 seconds rest.

All done in around 25 minutes.


Title: Re: The Comeback ...
Post by: Toby on November 20, 2017, 10:45:45 PM

Is this a back-handed compliment Toby? If so, thank you.

Indeed, its "bants" as the kids call it, more comfortable than being outright nice


Title: Re: The Comeback ...
Post by: Toby on November 20, 2017, 10:46:58 PM
Have you given any thoughts to future thoughts re: specifics of future competitive aims?


Title: Re: The Comeback ...
Post by: DDG on November 20, 2017, 11:21:43 PM
Nothing's certain right now Toby. I'll have to see how things pan out in the new year. Until then I'll be keeping training going and working on the detail.


Title: Re: The Comeback ...
Post by: Maveric Matt on November 21, 2017, 10:56:18 AM
The travelling back is a real killer isn't it.  Not nice.
I'm a bit surprised you haven't taken a few days / week off the training / diet etc. as it's pretty stressful on the body dieting and competing?


Title: Re: The Comeback ...
Post by: DDG on November 21, 2017, 03:21:09 PM
Hi Matt, well I guess that's an option and some people take it while I elected not to. At the end of the day training to me is like brushing my teeth. It's a part of my routine. Sometimes I train when I'm tired and that's fine. Over the years I've found such consistency has paid off handsomely.


Title: Re: The Comeback ...
Post by: SuperSi on November 21, 2017, 05:51:14 PM
Congratulations on a very successful season, Dean. :)

I appreciate it's not all about placings, far from it, but what do you feel you'd need to do differently to nail the top three? 

From a small sample of pics, your conditioning looked on-point and you've always had outstanding balance. Is it simply a case of the lightweight weight cut off being too high or is there something you'd change?


Title: Re: The Comeback ...
Post by: Glen Danbury on November 21, 2017, 06:25:04 PM
Well done Dean. Weight class looked to have a large range as looked some really big guys in with you


Title: Re: The Comeback ...
Post by: DDG on November 22, 2017, 01:10:34 AM
Congratulations on a very successful season, Dean. :)

I appreciate it's not all about placings, far from it, but what do you feel you'd need to do differently to nail the top three? 

From a small sample of pics, your conditioning looked on-point and you've always had outstanding balance. Is it simply a case of the lightweight weight cut off being too high or is there something you'd change?

Thanks Si.

In terms of breaking the top 3 that's an interesting question. After prejudging a number of Americans in the audience felt I was in the running for a top 3 placing. They said that I stood out, especially in the symmetry round. They were very complimentary. However, 'they', of course, weren't judging. But what this emphasises is the perennial issue that beauty is in the eye of the beholder. It wasn't so much a case of what I lacked as what the judges were looking for. They went for size over proportion, structure, symmetry and balance. Not one of the guys above me was in better condition. I therefore believe that I played the right card by playing to my strengths, a different panel, on a different day ... it's wholly subjective as we know. I'd change nothing.


Title: Re: The Comeback ...
Post by: DDG on November 22, 2017, 01:12:15 AM
Well done Dean. Weight class looked to have a large range as looked some really big guys in with you

Thanks Glen and yes. I was dwarfed all round. But I'm happy with how I looked. Aesthetically it all worked out for me.


Title: Re: The Comeback ...
Post by: stuartmc92 on November 22, 2017, 02:46:08 PM
This was the best version of you I have personally witnessed. The lighting wasn't great which lessens the impact of the granite hard conditioning you were in. Under different circumstances some of the placings could have been different. I think all of the UK Pro lightweights had a case for placing 1 or 2 positions higher. 


Title: Re: The Comeback ...
Post by: Jon on November 22, 2017, 03:32:42 PM
Many congrats on your worlds performance Dean, and to come away from the comp and be totally happy with the package you presented on the day is the main thing, as well as enjoying the whole experience of competing abroad. Looking at the last shots you posted before you went out the conditioning seemed spot on, and you really seemed to have nailed it. As already mentioned it sounds like a case of giving up a fair bit of size to heavier competitors, with judges opting to favour that. The lightweight class no doubt went up to a decent weight, I'd be guessing around 165lbs?

Thanks for sharing your journey with us all, and looking forward to seeing some photos when they arise. :)


Title: Re: The Comeback ...
Post by: DDG on November 22, 2017, 07:37:41 PM
This was the best version of you I have personally witnessed. The lighting wasn't great which lessens the impact of the granite hard conditioning you were in. Under different circumstances some of the placings could have been different. I think all of the UK Pro lightweights had a case for placing 1 or 2 positions higher. 

Thanks Stuart and, yes, I'm inclined to agree: that this was the best I've ever looked. In fact I think we were both in top shape, the hardest and most ripped in the class. The rest is out of our hands.


Title: Re: The Comeback ...
Post by: DDG on November 22, 2017, 07:42:40 PM
Many congrats on your worlds performance Dean, and to come away from the comp and be totally happy with the package you presented on the day is the main thing, as well as enjoying the whole experience of competing abroad. Looking at the last shots you posted before you went out the conditioning seemed spot on, and you really seemed to have nailed it. As already mentioned it sounds like a case of giving up a fair bit of size to heavier competitors, with judges opting to favour that. The lightweight class no doubt went up to a decent weight, I'd be guessing around 165lbs?

Thanks for sharing your journey with us all, and looking forward to seeing some photos when they arise. :)

Thanks Jon and, yes, I was outsized for sure but I'm proud I was not out-classed. The official cut off for the class was 156lbs. However, in Damian's case he stuck in by a whisker and then carbed up 4lbs to be on stage at 160lbs. I would have fared better as a bantamweight alongside guys more my height and closer to my weight. Alas ... it was good to be noticed and complimented.


Title: Re: The Comeback ...
Post by: DDG on November 22, 2017, 10:11:25 PM
I had a great workout last night which involved push movements.

Flat bench x 6 sets
Incline flyes x 4 sets
Dips x 5 sets

Military press x 5 sets
Side laterals x 4 sets

Pull over and press x 4 sets


This morning I did an hour's fasted cardio - which was much needed after the curry I'd eaten last night!

This evening I trained legs.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 20, 220kg x 20, 180kg x 20 reps. (90 seconds rest)

Sissy squats with 60kg  - 3 x 10; 1 x 8. (60 seconds rest)

Glute-ham raises  4 x 6-12 reps (60 seconds rest)

Toe presses x 4 sets. (30-45 seconds rest)


Title: Re: The Comeback ...
Post by: DDG on November 23, 2017, 10:41:01 PM
The added fats seem to be working their magic. I slept 8 1/2 hours last night which was much needed but also quite incredible given my track record. All this meant I was too late this morning to do anything other than get ready for work.

After work I trained back, rear delts and biceps and had a really good workout.

Pull-ups x 5 sets
One arm dumbbell rows x 3 sets
Dumbbell pullovers x 3 sets
Bent over barbell rows x 3 sets
Weighted back extensions x 4 sets

Rear delt dumbbell flyes x 4 sets

Barbell curls x 5 sets
Incline dumbbell curls x 2 sets
Incline hammer curls x 2 sets

Complete in 50 minutes.

Today I ate two pieces of salmon and I've had a generous helping of banana vanilla crumble flavoured whey infused peanut butter (gorgeous stuff I bought at the show for $10) last thing with micellar casein. I hope this helps me sleep just as well as last night.

Tomorrow morning I'll do some steady state cardio fasted.


Title: Re: The Comeback ...
Post by: Toby on November 24, 2017, 11:25:08 PM

Tomorrow morning I'll do some steady state cardio fasted.


What is the reasoning for doing cardio fasted?


Title: Re: The Comeback ...
Post by: DDG on November 24, 2017, 11:30:35 PM
Steady state dips into fatty acids. I would never do it, however, without BCAA and glutamine support. In the end I opted out of the cardio and did a lighter 'push' session with short rest periods. Much more effective and metabolically demanding.

Tomorrow is a leg workout - a lighter one compared with three days ago and also hopefully faster in pace.

My new weights arrived today. Four more 20kg plates to enable a load of 6 per side without pinching others and more 5kg slim line plates for my dumbbells to enable a build of more than 40kg per dumbbell now and a nice balanced pair of 31.5kg bells with three 5kg plates a side.

I also bought, half price, a really nice dipping belt from the Strength Shop to enable weighted dips on heavier push days.

All good.


Title: Re: The Comeback ...
Post by: DDG on November 25, 2017, 08:08:58 AM
On visiting the osteopath yesterday I now have a solution to my on-going back issues. I hadn't seen this guy before but he works from the same unit as his older, female colleague who's been treating my back these last twelve years. He was very good and suggested that my problem is to do with an anterior rotation of my pelvis on the right hand side which requires some correcting through improved flexibility, specifically stretching my adductors on that side and hip flexor. He was able to achieve some release for me both through manipulation and acupuncture and now I'm stretching my adductors on a daily basis, the combined effort of which seems to be moving things in the right direction. All good.

This morning I trained legs. I had a very good workout and as my new weights arrived yesterday I'm now able to simply load on the 20s without borrowing from elsewhere to make up the numbers. This is wholly positive as an economy of effort while training.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 4 x 20 (60 seconds rest)

Sissy squats - 60kg x 3 x 6-10 reps, 40kg x 2 x 8 reps. (60 seconds rest)

Bulgarian split squats - 11kg dumbells x 2 x 10 reps (I was like Bambie at this point!) (60 seconds rest)
 
Glute-ham raises x 4 x 6-10 reps (60 seconds rest)

Toe presses - 220kg x 4 x 8-12 reps. (30 seconds rest)


Photos - one week post-show ...


Title: Re: The Comeback ...
Post by: DDG on November 25, 2017, 08:09:34 AM
...


Title: Re: The Comeback ...
Post by: Toby on November 25, 2017, 08:46:17 AM
Steady state dips into fatty acids. I would never do it, however, without BCAA and glutamine support.

I thought that fasted had greater fat oxidation during the exercise than fed but that paints a small picture on the overall picture as fed then had a greater fat oxidation in the subsequent hours for a greater total fat oxidation.


Title: Re: The Comeback ...
Post by: Toby on November 25, 2017, 01:04:12 PM
Sorry to add immediately before you had a chance to reply but I have taken the dog out for a 90 minute (fed  ;) ) walk at a brisk pace and been mulling this over. I know the results you have speak for themselves but aren't we taught that correlation is not causation? So although there are certain hormone and insulin responses etc which are conducive to fat breakdown and oxidation during fasted cardio but then our metabolism doesn't operate in a vacuum and although you burn more ratio of carbs through fed cardio, you then burn more fat in subsequent hours. Leads to the personal question I ask on the importance of burning a few extra fat calories while exercising, if an hour later, the ratio shifts to a greater carbohydrate utilization?

Doesn't the bigger picture of a weeks total of calories consumed, calories used and the subsequent deficit or surplus count first and foremost, then breaking down to the small details, the evidence does not seem to support fasted being superior over a 24 hour period?


Title: Re: The Comeback ...
Post by: DDG on November 25, 2017, 01:57:40 PM
But who's making the argument, Toby, that fasted cardio is superior, I'm certainly not. I simply said that this is what I was planning to do and what I have done first thing on and off for a good while now. I have also done higher intensity cardio with positive results.

I'm well familiar with the arguments for against but try not to sweat the detail. As long as I'm losing body fat by creating a deficit, however this is done, I'm happy.

The bottom line is calories expended over calories consumed. Doing some cardio occasionally when fasted has the benefit of keeping insulin in check while optimising natural growth hormone output. Both of which are conducive to fat oxidation. By far the single biggest influence on my ability to burn fat is via weight training, short rest periods, ramping up the volume of workouts and heightened frequency. This has a far greater impact on metabolic rate than anything else I do.


Title: Re: The Comeback ...
Post by: DDG on November 27, 2017, 10:11:35 PM
Today's workout was a heavier push session.

Incline bench x 5 sets
Flat flyes x 3 sets
Weighted dips x 3 sets - bodyweight x 2 sets

Seated shoulder press to the front x 5 sets
Lateral raises x 4 sets
Shrugs x 3 sets

Pull-over and press x 5 sets.

Crunches x 5 sets.


Title: Re: The Comeback ...
Post by: DDG on November 28, 2017, 07:46:53 AM
Just had an excellent leg workout and my pins seem to be improving all the time, both in terms of fullness and vascularity. It's an interesting one but they look a lot better than they did just before the show and yet the rest of my physique isn't as sharp and certainly not stage ready.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 4 x 20 - 80-90 seconds rest

Bulgarian split squats with 14kg dumbells - 3 x 8 reps each leg.

Sissy squats with 40kg - 3 x 8 reps.

Glute-ham raises - 4 x 5-10 reps

Toe presses - 260kg x 3 sets, 220kg x 2 sets, 180kg, 140kg x 3 sets.


Title: Re: The Comeback ...
Post by: egg-custard on November 29, 2017, 01:51:01 PM
Thatís a great leg routine you did
Iíd like to try something similar but wont match your weights but
the exercises seem cool Iím going to my other gym I attend where they have a leg press
So I will give it a go
Great journal great read
Eggy


Title: Re: The Comeback ...
Post by: DDG on November 29, 2017, 10:02:30 PM
Thatís a great leg routine you did
Iíd like to try something similar but wont match your weights but
the exercises seem cool Iím going to my other gym I attend where they have a leg press
So I will give it a go
Great journal great read
Eggy

Thanks Eggy, I'm pleased you enjoy reading it and that's it has at least some utility. I love training as you might have read but training legs is really something else. Not always the easiest part to train but the one where I never 'chicken out' regardless of how I'm feeling. I always push and if I'm feeling not sufficiently motivated I tend to 'gee' myself up even more. I think volume and high reps really pay. I can go heavier but I wouldn't want to compromise the reps I perform since I think this is what produce both size and condition through significant metabolic impact.

Tonight's workout was another of my favourites: back, rear delts and biceps.

Pull ups x 6 sets
One arm dumbbell rows (38.5kg dumbells) x 4 sets
Bent over barbell rows (80kg) x 4 sets
Pull-overs (38.5kg) x 3 sets
Back extensions (20kg) x 3 sets

seated rear delt flyes x 4 sets

Barbell curls x 5 sets
Seated dumbbell curls x 2 sets
Seated hammer curls x 3 sets


Title: Re: The Comeback ...
Post by: DDG on November 30, 2017, 07:53:28 PM
Currently weighing in at 10st 4/5lbs and looking very sharp still. My glutes are still shredded and legs very detailed and vascular. The main different is more blurring in my back and not quite as sharp through my upper body, although it's all relative.
Anyhow, another enjoyable workout this morning: delts and triceps with accessory work for chest through indirect stimulation.

Military press x 6 sets (peaking at 55kg) - simple pyramid from 40kg upwards.
Front EZ bar raises x 4 sets
Side lateral raises x 5 sets (15kg) (14kg x 2) (12.5kg x 2)

Shrugs (38.5kg dumbells) x 5 sets

Weighted dips x 5 sets (15kg x 3) (10kg x 2)
Pull-over and press x 4 sets
Close grip press (EZ bar) x 2 sets

Had a brisk walk in the middle of the afternoon to get a haircut (a break after several hours sitting) - 15 mins there, 15 mins back.

Going for a longer walk tonight (also did a 30 minute walk last night - roughly 2 miles). I enjoy walking because it's low impact, it's good for my health and keeps everything moving as it should without overtaxing my body or impairing recovery from weight training. It also helps relieve stress and ensures my blood pressure is where it needs to be - (i.e. at 120/80 or lower!).


Title: Re: The Comeback ...
Post by: DDG on December 01, 2017, 07:15:39 AM
Trained legs early this morning. My fitness is really good right now and paying dividends during leg workouts. The brisk walking makes a huge difference actually. I kept it simple today but increased the volume a little.

Leg press: 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 6 x 20 reps (all with 60 seconds in between)

Sissy squats: 40kg x 5 x 10 reps (60 seconds in between)

Glute-ham raises: 5 x 7-12 reps (60 seconds in between)

Toe presses: 220kg x 8 x 6-12 reps (45 seconds in between).

Two weeks post-competition these represent a commitment to the lifestyle. Currently on around 3000 calories a day and eating very generous servings of clean food with lots of variety, deriving mainly from vegetables, fish and some fruit.


Title: Re: The Comeback ...
Post by: DDG on December 01, 2017, 07:30:05 AM
...


Title: Re: The Comeback ...
Post by: Toby on December 01, 2017, 12:10:33 PM
3000 cals is a mighty fine number, will not go hungry on that. How does it compare to the lowest of prep?

By the way, what determines a clean food? I take 80% of my diet from single source ingredients for example - chicken, banana, green beans, potato, fish


Title: Re: The Comeback ...
Post by: DDG on December 01, 2017, 04:09:34 PM
3000 cals is a mighty fine number, will not go hungry on that. How does it compare to the lowest of prep?

By the way, what determines a clean food? I take 80% of my diet from single source ingredients for example - chicken, banana, green beans, potato, fish

Yes, 3000 cals is starting to feel comfortable now. To begin with it wasn't touching the sides, however, as I was hungry all the time. I confess, even now, I'm a bit food obsessed, often finding myself thinking about the next meal. It'll take some time for this to wear off I'm sure and usually coincides with increased body fat. My lowest calories coming down were probably no lower than 2000 and possibly even higher than this. Certainly towards the end I was ramping up to over 2500 calories and still feeling hungry.

No doubt they'll be different definition of 'clean food'. My understanding and working definition is all food that isn't processed. So, typically, fruit, vegetables and fish. Of course, supplements are processed foods and I'd regard these as the anomaly since they're specifically designed to serve a purpose. The things you list I'd regard as clean food providing they come as they are without further preparation, sauces or other fancy condiments.


Title: Re: The Comeback ...
Post by: DDG on December 02, 2017, 11:24:06 AM
Had a great workout this morning at Pure Gym Sheffield North which made a pleasant change from doing it in the dungeon.

It was a 'pull' workout incorporating back, rear delts and biceps.

As usual I began with pull-ups x 6 sets for 50 reps.

Bent-over barbell rows with a short bar - x 6 sets

One arm dumbbell rows x 3 sets

Seated cable rows x 4 sets

Pull downs x 3 sets

I really enjoyed using the cables this morning for variety and found the seated low row variant really hit my erector and lower back well. I was really pleased with the amazing pump I felt in the area.

Seated dumbbell flyes for rear delts x 5 sets

Barbell curls x 5 sets

Machine preacher curls x 4 sets

All done in just over 45 minutes.

And now for some Christmas shopping at Meadowhall  :D ;D


Title: Re: The Comeback ...
Post by: DDG on December 02, 2017, 04:22:54 PM
Christmas shopping done at Meadowhall and enjoyed a Burrito while I was there. Chicken, rice, beans all x 2 because their portions are so measly and thoroughly enjoyed it even it did cost £.8.60!

Coffee now and off for a brisk walk. One of the great things about Sheffield is all the hill and I'm right at the top of one currently so nice warm up walking down for 15-20 minutes and then a workout coming back!

Should make tomorrow's push workout feel like a stroll in the park and ditto legs on Monday.


Title: Re: The Comeback ...
Post by: DDG on December 03, 2017, 10:48:49 PM
So today's been a very active one. It started with a pre-workout around 7am and then a 26 minute walk down a steep hill and then back up. My heart was really pumping by the time I reached the top. It also properly revved up my metabolism for the day. Around 4.15pm I trained at Pure Gym York, where I did a 'push' session, privileging chest today, then delts and finally triceps.

Incline Dumbell press x 5 sets
Flat flyes x 4 sets
Machine incline press x 4 sets
Bodyweight dips x 5 sets

Military press x 5 sets
Lateral raises x 4 sets

Pull-over and press x 4 sets
Close grip EZ bar presses x 4 sets
Cable pushdowns x 4 sets

All done with short rest periods of between 30-45 seconds except for the opening presses where I took a minute.

Out for a fast walk soon following by 100g oats and whey.
 
 
 
     

 
 
     

 


Title: Re: The Comeback ...
Post by: DDG on December 05, 2017, 06:13:41 AM
Training is going very well at the moment and yesterday's morning session was no exception. I put in my best leg workout yet in terms of load and volume.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 5 x 20 (90 seconds rest)

Sissy squats - 40kg x 4 x 7-12 reps.

Bulgarian split squats - 10kg in each hand x 2 x 8 reps.

Glute ham raises - 4 sets x 7-12 reps.

Toe presses - 260kg x 4, 220kg x 4 sets - reps 6-12 reps.


Last night I walked for over an hour as I visited my eldest, Tom, and we had Nando's together and then walked afterwards.

Walking this morning and then weight training later today.


Title: Re: The Comeback ...
Post by: DDG on December 05, 2017, 11:02:39 PM
This morning I ended up walking the same route as last night, around 4 miles in 1 hour. Great for health and all round condition.

This afternoon (late afternoon) I trained back, biceps and rear delts, changing the order of the last two body parts in order to prioritise my arms.

Pull-ups x 8 sets - (not yet back to my best but still managed 68 reps).
Bent-over rows x 7 sets (1 x 60kg x 12) (6 x 80kg x 6)
One arm dumbbell rows emphasising the pendulum movement in order to contract the lats fully x 3 sets
Dumbell pullovers x 3 sets
Weighted back extensions x 3 sets

Barbell curls x 6 sets (4 x 40kg x 5-6 reps)
Hammer curls x 4 sets of 8-12 reps

Rear delt flyes in bent position x 4 sets

38 sets in around 1 hour.

Tomorrow is a push session and some walking.


Title: Re: The Comeback ...
Post by: DDG on December 06, 2017, 07:35:19 AM
This morning's workout was push, privileging delts and triceps with accessory stimulation for chest.

Military press x 8 sets (up to 55kg).
Lateral raises x 6 sets
Front EZ bar raises x 4 sets
Dumbell shrugs x 4 sets

Weighted dips 1 x (10kg), 4 x (15kg), 1x (10kg), bodyweight.
Pull-over and press x 4 sets
Close grip EZ press x 3 sets


Title: Re: The Comeback ...
Post by: Toby on December 06, 2017, 11:31:02 AM
This morning's workout was push, privileging delts and triceps with accessory stimulation for chest.

Military press x 8 sets (up to 55kg).
Lateral raises x 6 sets
Front EZ bar raises x 4 sets
Dumbell shrugs x 4 sets

Weighted dips 1 x (10kg), 4 x (15kg), 1x (10kg), bodyweight.
Pull-over and press x 4 sets
Close grip EZ press x 3 sets

Dean do you stand or sit for the Military press ?


Title: Re: The Comeback ...
Post by: DDG on December 06, 2017, 12:57:25 PM
This morning's workout was push, privileging delts and triceps with accessory stimulation for chest.

Military press x 8 sets (up to 55kg).
Lateral raises x 6 sets
Front EZ bar raises x 4 sets
Dumbell shrugs x 4 sets

Weighted dips 1 x (10kg), 4 x (15kg), 1x (10kg), bodyweight.
Pull-over and press x 4 sets
Close grip EZ press x 3 sets

Dean do you stand or sit for the Military press ?

I mostly stand Toby but push very strictly without assistance from my legs. When my back troubles me I'll sit to protect it.


Title: Re: The Comeback ...
Post by: Toby on December 06, 2017, 06:50:53 PM
Then those are really good numbers, some great pressing Dean. I am ultra strict myself, trying not to extend out through my back, full extension of my arms, core held tight and going this rigid has seen a big drop in my numbers. Currently only hitting 50kg but a much better exercise.


Title: Re: The Comeback ...
Post by: Adam on December 06, 2017, 08:12:10 PM
Hi Dean ,

Firstly congratulations on your recent successes this years bodybuilding season,  shows great dedication to natural bodybuilding in that you  are still improving after being in the game so long. 

Really enjoying the journal.  I see you dont include deadlifts in your back routines.  Is there a reason for this ? Do you feel they effect your leg workouts soon after ? Would you prefer to use a SLDL or do you not find much benefit to these either ?

Also with your'workout perimeter nutrition' to you consume an ' intra workout drink ' and or a post workout drink ? From looking at your journal am i right in thinking you have neitehr and just follow up your workout with a meal some thirty minutes later ?

Thanks alot keep the journal going enjoying it . 


Title: Re: The Comeback ...
Post by: DDG on December 06, 2017, 10:24:48 PM
Then those are really good numbers, some great pressing Dean. I am ultra strict myself, trying not to extend out through my back, full extension of my arms, core held tight and going this rigid has seen a big drop in my numbers. Currently only hitting 50kg but a much better exercise.

Thanks Toby, my strength is picking up a little this last week or so. Right before the contest 50kg was really heavy and I was probably managing only a couple of strict sets with this weight before dropping to 40kg which is more comfortable to handle. Today I managed three sets at 55kg for 2 x 5 and 1 x 4 before dropping back to 50kg and then 40kg. Typically I tend to use a pyramid going up and then back down.


Title: Re: The Comeback ...
Post by: DDG on December 06, 2017, 10:36:53 PM
Hi Dean ,

Firstly congratulations on your recent successes this years bodybuilding season,  shows great dedication to natural bodybuilding in that you  are still improving after being in the game so long. 

Really enjoying the journal.  I see you dont include deadlifts in your back routines.  Is there a reason for this ? Do you feel they effect your leg workouts soon after ? Would you prefer to use a SLDL or do you not find much benefit to these either ?

Also with your'workout perimeter nutrition' to you consume an ' intra workout drink ' and or a post workout drink ? From looking at your journal am i right in thinking you have neitehr and just follow up your workout with a meal some thirty minutes later ?

Thanks alot keep the journal going enjoying it . 

Thanks Adam. It's been one hell of a year and completely unexpected but I'd no ambitions to take the stage again but it just worked out that way and I think from around the time of June, when I started factoring in long walks outside, I began thinking about the possibility of competing though at that point only vaguely.

You're right I don't use deadlifts and there are a couple of reasons for this really. One is that I've had a few back issues in recent times and so I nee to be careful in order to avoid outright injury and complete rest. I have deadlifted in the past on and off but never really gone for it with deads as I have squats, for example. I find that other movements like bent-over rows and weighted extensions are really effective at working the errectors and lower-mid back thickness. And yes giving dead a proper trial would inevitably interfere with my leg workouts which are really quite frequent. Again, I've used SLDL but have avoided them recently because of my back issues. Done properly you don't need much weight with these either.

I don't use an intra workout drink during my workout but I do use an intra-workout drink (BP's) at the end of my workout. If I'm training first thing then I also use a pre-workout drink. Or if I haven't eaten for over three hours then I'll use one too. Post workout I tend to have a meal 45-60 minutes after 10g of BCAAs (post-workout drink) and some fruit.


Title: Re: The Comeback ...
Post by: DDG on December 07, 2017, 08:49:14 PM
This morning's leg workout went really well, a lighter one than three days ago but a bit quicker in pace and with good volume.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 6 x 20 reps (60 seconds rest in between all sets)

I was breathing hard at the end of the final set and needed to take 90 seconds to recover before starting sissy squats.

Sissy squats - 40kg x 1 x 15 reps; 3 x 12 reps.

Glute ham raises x 4 sets 6-12 reps.

Toe presses - 220kg x 4 sets; 180kg x 4 sets.


Out for a walk this evening.


Title: Re: The Comeback ...
Post by: DDG on December 09, 2017, 12:07:58 AM
Two workouts in the bag today. First thing I trained back, rear delts and biceps. Just recently I came across this video:

https://www.youtube.com/watch?v=fyQsyf3kd_k

 which is part of a great series and very worth watching, so tried to implement the form and really noticed a difference. The weights employed were cut back as I was emphasising the movements and form in order to engage the target muscles, namely teres major and lats. With the exception of pull-ups to begin, all back movements today involved cables: wide grip pull-downs, straight arms pulldowns and seated close grip rows - all for five sets. I then used the pec machine for rear delt flyes before launching into biceps. For this I borrowed from this video:

https://www.youtube.com/watch?v=FguZ-3p06mc

and so I performed incline dumbbell curls and then curls over a bench with an EZ bar. Again, the weights were very modest but the stimulation in the biceps was incredible. If the theory pans out then I'm hoping for a stronger barbell curl at some point in the future.

Tonight I returned to the gym some 16 hours later to do 45 minutes of moderate intensity cardio - the machine told me I'd burnt 800 calories. My legs were pumped as hell and like a road map of veins. I stretched afterwards. Feeling tired now so should sleep well.


Title: Re: The Comeback ...
Post by: DDG on December 09, 2017, 08:26:10 AM
Nice early one done this morning before driving down to south Cheshire. I always look forward to the Starbucks drive through actually where I order my favourite large Americano with sugar-free hazelnut syrup in it. Lovely.

So this morning's workout was 'push'.

Incline barbell press x 6 sets (70kg working sets)
Flat dumbbell flyes x 5 sets (22kg dumbells)
Weight dips (15kg plate)
Military press (peak weight 50kg) mainly at 40kg x 5 sets
Standing side lateral raises 12.5kg x 5 sets x 8 reps
Pull-over and press x 52kg x 3 x 6-8 reps
One arms dumbbell extensions 12.5kg x 3 x 5-7 reps
Band-pull pushdowns x 3 sets.


Title: Re: The Comeback ...
Post by: Toby on December 09, 2017, 01:44:07 PM
Great video series, oddly I have been watching the exact same ones over the last week. I was unsure of form on a couple things so asked Alex Gallagher (Alx Brawn) and those are what he asked me to look at.


Title: Re: The Comeback ...
Post by: DDG on December 09, 2017, 08:42:49 PM
Coincidences all round. I was impressed and that says a lot lol ... I learnt from his videos and my back workout yesterday really hit the mark. I swear I think my back looked wider this morning!


Title: Re: The Comeback ...
Post by: DDG on December 10, 2017, 07:34:04 PM
Today was legs and uncharacteristically came some 36 hours after the previous workout as I was busy with the kids all weekend. My current body weight is 10st 7lbs so quite considerably up from my recent competition weight but without any appreciable fat gain. In other words I have rebounded nicely by eating wholesome foods, consuming very little junk and training frequently. The other positive is that my cardiovascular fitness is on point at the moment as I'm maintaining a lot of aerobic work in addition to regular weight training. The combination seems to be working well, although I'll have to guard against injury (as I've had a few minor niggles which I manage), and today I felt very good so really went for it. Aside from the physical I am also highly motivated at the moment and I think this mind set makes a huge difference to the process. I'm hungry for each and every workout and look forward to each session enthusiastically. Perhaps for the first time in a very long time I feel refreshed and reinvigorated. Without question the two recent competitions and trip abroad have enabled me to feel this way - as though I belong again. And while I have always trained consistently with the view that the process is intrinsically good, as it is, my focus has undoubtedly sharpened over recent months and so this continues post-competition.

Leg press - 60kg x 50 reps, 100kg x 20 reps, 140kg x 20 reps, 180kg x 20 reps, 220kg x 20 reps (all with 60 seconds rest); 260kg x 20 reps, 300kg x 3 x 15 reps, 260kg x 15 reps, 220kg x 20 reps (all with 90 seconds rest).

For me this represents the best series in years. I haven't done 300kg for a very long time and to perform 3 sets of 15 today (I could feel it was in there) is a major personal achievement.

Sissy squats - 60kg x 2 x 10 reps; 2 x 8 reps (60 seconds rest in between)

Glute-ham raises - 4 x 6-12 reps.

Toe presses - 220kg x 3 sets, 180kg x 4 sets.

Complete in 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 11, 2017, 08:04:27 AM
I exercised back, rear delts and biceps this morning at the gym. I'm not usually a coward but minus three is a bit too cold for an outing to the garage when I know perfectly well the gym will be considerably warmer and, in addition to this, I have a further incentive to target my back slightly differently from now on which favours variety at the gym with various cable options and other elaborate pieces of equipment.

Still I started off with pull-ups with a very wide grip to accentuate the drive of my elbows into my sides which targets the area (lats and teres major) more effectively. It is, however, a humbling experience in terms of repetitions especially given the accent on peak contraction and pausing at the top. Currently I'm not reaching above eight reps, which is incidental but also interesting for the fact it represents an almost 50% drop compared with the exercise performed with a narrower hand placement. I did 5 sets here.

I then moved to the divergent pull-down which really targets the area I'm seeking to develop. Four set here before finally moving to conventional lat pulldowns with a very wide grip at the end of the bar on each side for another 4 sets. I finished off my 'lat work' with 3 sets of straight arms pulldowns. Again, the weight was very light but the movement so precise as to pin the teres major perfectly.

From here I did 5 sets of bent-over barbell rows, a bit lighter than previously but accentuating constant tension and deliberate pause at peak contraction, or where the bar touches my abdomen.

I finished back with 4 sets of seated cable rows, which after the bent-over rows really take their toll in the mid-lower back area.

Rear delts - 4 sets of dumbbell flyes; 4 sets of reverse pec dec flyes

Biceps - 5 sets of barbell curls. Again, a bit lighter here but emphasising the angle of the wrist kinking downward at the top portion of the movement throwing exclusive tension on the biceps rather than forearm flexors.

3 sets of dumbbell curls performed facing down on an incline bench and working in the mid-range without pause to accentuate metabolic activity and 3 sets of standing cable curls doing the same.

At the end my biceps were toast.

I really enjoyed this workout for the variety and feel in the muscles.

Maybe some cardio later ... too cold for walking however. ;D


Title: Re: The Comeback ...
Post by: DDG on December 12, 2017, 08:10:02 PM
Indeed it was too cold for walking last night so I went back to the gym instead and did 45 minutes at 70-75% on the stepper for another estimated 800 calories. Not sure about the accuracy of these measures so I don't place too much store in them but it sure as hell made me hungry. I got back and put around 700 calories back in and then an hour later had a great night's sleep.

This morning I did a push session, roughly 12 hours after the cardio workout, a lighter one this time having gone heavier three days ago.

Incline dumbbell press bringing the dumbells together at the top for my pec recruitment - just 5 sets after 2 warm-ups.

Dips x 5 sets - just body weight today

Military press - just 40kg x 5 sets

Standing lateral raises x 5 sets (12.5kg dumbells)

Shrugs x 4 sets

Lying incline dumbbell extensions x 4 sets

Band pushdowns x 4 sets.

Done in around 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on December 12, 2017, 11:34:10 PM
Forty minutes of cardio done at the gym tonight. Still can't brave the cold very easily although I did manage to train in the garage this morning at minus two degrees.

Tomorrow is a leg workout so tonight's cardio should prepare me well in terms of fitness.


Title: Re: The Comeback ...
Post by: DDG on December 13, 2017, 08:21:41 AM
Legs trained this morning just after 6.30am. Lighter today with a faster pace which actually always feels as difficult and produces a tremendous pump.

Leg press: 60kg x 50reps, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 6 x 20 (all with 60 seconds rest in between)

90 seconds in between exercises

Sissy squats: 40kg x 4 x 12 reps (60 seconds rest)

60 seconds rest in between exercises

Glute ham raises: 4 x 8-12 reps

30 second rest in between exercises

Toe presses: 220kg x 4 x 6-12 reps; 180kg x 4 x 6-10 reps (30 seconds rest)


Title: Re: The Comeback ...
Post by: DDG on December 14, 2017, 08:13:57 AM
Couple more workouts done since last posting.

Last night I decided to train back, rear delts and biceps at the gym.

Again the focus is on developing width or rather targeting those areas that may not have been directly stimulated previously by adding in new movements to effect such. I employed the same three as the previous workout: very wide grip pull-ups, divergent pulldowns and lat pulldowns, all for 5 sets each. I then moved to heavy bent over rows working up to 90kg for a couple of sets of 6 reps. I finished with close grip cable rows for 4 sets. In total I did 25 sets for back.

For rear delts I simply did bent over lateral raises.

For biceps I did barbell curls, again emphasising a slight kink in the wrist or downward drop on the upward motion and at the top to throw all the stress on the biceps. I followed this with EZ bar incline bench curls (i.e. lying in the pronated position with arms hanging over the bench and curling upwards). Finally I did some metabolic work with the cable and flushing the biceps with non-stop, non-lock reps.


This morning I did a push session using dumbells and accentuating the driving together of thumbs at the top of the movement. This recruits the chest more. It really works.  I did 6 sets of dumbbell incline press before doing 5 sets of dips.

I followed these with 6 sets of military press (peaking at 50kg) and then 5 sets of dumbbell lateral raises. Four sets of shrugs finished off the area.

For triceps I did 4 sets of pull-over and press and then 2 sets of close grip, EZ bar bench.

Solid workout and massive pump all over.

Body weight around 10 1/2 stones or 66kg.


Title: Re: The Comeback ...
Post by: DDG on December 15, 2017, 04:45:51 PM
Had a great leg workout this afternoon and again improved on the last heavy one, adding a further set to my working sets at the heaviest weight.

Leg press - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 20, 300kg x 3 x 15, 260kg x 20, 220kg x 20. (less than 90 seconds rest in between most of the heavier sets - just 60 seconds on the way up).

Sissy squats - 60kg x 3 x 8 reps.

Glute ham raises - hole 4 x 10, hole 3 x 2 x 5-6 reps, hole 4 x 7 reps.

Toe presses - 220kg x 6 sets - 6-12 reps - 4 sets flushing for metabolic work - declining weight with each subsequent set for 4 sets.


Title: Re: The Comeback ...
Post by: DDG on December 17, 2017, 10:53:04 PM
Couple of sessions completed yesterday: pull in the morning and then about 16 hours later a good, push session.

This morning I trained legs again and, certainly, the higher frequency seems to be benefitting my fitness levels and with this I have improved strength endurance too.

Today was a lighter leg session but I managed my best series yet for a lighter workout going to 260kg for 3 sets of 20 reps and taking only a minute in between sets on the way up and down. The series went, quite typically:

60kg x 20, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 20, 220kg x 20, 180kg x 20 - (60 seconds rest)

Sissy squats - 40kg x 4 x 10 reps

Then glute hams x 4 sets

Then toe presses x 8 sets.


Title: Re: The Comeback ...
Post by: DDG on December 19, 2017, 08:54:43 AM
Quick update - might be the last in a while over the festive period. Still training on a daily basis and currently twice every other day. Keeping quite lean and bodyweight is around 10st 8lbs. I'm now noticeably bigger (filled out) in my shoulders, back and legs, in particular.

Yesterday I did a pull workout around 5am for an hour and then a push workout at 8pm for around 45 minutes. My strength is improving and certainly the increased frequency, while sustaining decent volume, seems to be working quite well. This means every other day I'm training legs. The pattern may be disturbed over Christmas as I'm flying around a bit but hitherto this is how it's panning out.

This morning's session was legs and again I'm trying to add something extra each time I train them. This morning I moved from 15 reps at my maximum weight to two sets of 20 and a set of 15 reps, albeit with slightly more rest in between.

Leg press - 60kg x 60, 100kg x 20, 140 x 20, 180 x 20, 220 x 20, 260 x 20, 300 x 2 x 20, 1 x 15, 260 x 20. From 260 kg up I was taking 2 minutes rest in between sets.

Sissy squats - 60kg x 4 x 10 reps

Glute-ham raises - 4 x 8-12 reps.

Toe presses x 8 sets - straight sets and some with a push to enhance metabolic activity.


Title: Re: The Comeback ...
Post by: DDG on January 01, 2018, 01:25:16 AM
Happy New Year folks and all the best for 2018!!💪💪


Title: Re: The Comeback ...
Post by: DDG on January 03, 2018, 11:45:07 AM
It seems no one posts much on here anymore. Pity.

Training's been going well. I'm managing to put sessions together on a regular basis, mostly daily and often twice a day. Today, I'll be hitting legs this morning and then do a lighter push session in the evening.

My bodyweight is around 10st 8-9lbs and body fat is still pretty low although sensibly increased since I competed. I'm now enjoying the variety of home training and gym training. Typically, I always train legs at home, while I venture to the gym to train back (pull session) and alternate between home and gym for push. I'll also throw in the odd moderate to high intensity cardio session at the gym while taking plenty of exercise walking at other times.

All is well.


Title: Re: The Comeback ...
Post by: Jon on January 04, 2018, 04:19:09 PM
Happy New Year Dean!

The forum seems a bit quiet this week. Maybe everyone has been taking a bit of time off? I've had a couple of weeks away from the gym myself but plan to get back into the swing soon.

Good to see training is going well and you've kept the momentum going strong. Any plans for this coming year? :)


Title: Re: The Comeback ...
Post by: Toby on January 04, 2018, 04:37:34 PM
It seems no one posts much on here anymore. Pity.


Nope. Shame. I've considered posting my progress as it is quite exciting but it seems I would now hear an echo back at me.


Title: Re: The Comeback ...
Post by: MJB on January 05, 2018, 02:41:06 PM
Iím still here Ďstalkingí mate... ;D


Title: Re: The Comeback ...
Post by: DDG on January 08, 2018, 12:17:31 AM
Happy New Year Dean!

The forum seems a bit quiet this week. Maybe everyone has been taking a bit of time off? I've had a couple of weeks away from the gym myself but plan to get back into the swing soon.

Good to see training is going well and you've kept the momentum going strong. Any plans for this coming year? :)

Happy New Year Jon  :D

Yes, maybe everyone did the sensible thing and have a rest. Alas I trained through the holiday but thoroughly enjoyed doing so. I even trained on Christmas Day! Something to do in the evening after I'd spent time with the family at different points throughout the day. And the gym wasn't empty either - at least 8-10 people were in there. Competitively, I'm not sure. So much can happen in a year and this last year has been a case in point really. I cannot plan but will just continue doing what I enjoy and see where that leaves me when the time comes. I hadn't planned on competing in 2017 but around June/July time I was in decent shape and I started thinking about it. By September I knew I was doing it. I don't think I could have looked better than I did in Boston. I was as conditioned as I've ever been with arguably more density. So the question for me is do I really want to do it again. Maybe I will later in the year, or maybe something else will overtake the idea. We shall see.



Title: Re: The Comeback ...
Post by: DDG on January 08, 2018, 12:18:24 AM
It seems no one posts much on here anymore. Pity.


Nope. Shame. I've considered posting my progress as it is quite exciting but it seems I would now hear an echo back at me.

ha ha. Echoes all around then.


Title: Re: The Comeback ...
Post by: DDG on January 08, 2018, 12:19:14 AM
Iím still here Ďstalkingí mate... ;D

Nice to know you're still there mate and that someone is still pursuing me LOL :D


Title: Re: The Comeback ...
Post by: DDG on February 10, 2018, 02:09:25 PM
Still alive, still training on a daily basis and still maintaining a cardio presence in my workout regime. I'm the heaviest I've been in about five years currently hovering around 11st 1-2lbs. I hadn't planned this but I'm also the leanest I've been at this weight, I think. My fitness is very good and my leg workouts are pretty much where they were in the mid 2000s, my pressing is up where it was around 2011-2012, so I can't complain. In a nutshell, more food, few dietary breaches and consistent intake, even in the night at times, be it a banana and whey or some oats if I'm up a short while. Taken together it all promotes anabolism. I'm turning over each body part once every 72-96 hours and incorporating moderate to high intensity cardio (30-40minutes), at least twice a week, which coupled with very quick leg workouts serves to enhance my fitness, stoke the metabolism and promote lean-ness. The bottom line is that I'm really enjoy my training and also enjoying carrying a bit more muscle - not really new muscle but reclaimed tissue with lower body fat. The extra fat I've gained since competing is also helping keep injuries at bay too. My tendonitis has gone and my joints feel healthier although my back is an on going source of attention an management, which I address throughout consistent stretching.


Today's leg workout (lighter than four days ago - last two evenings cardio work of 40 mins an 30 mins respectively):

Leg press 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 5 x 20, 200kg x 2 x 20reps - just a minute in between each set

Sissy squats bodyweight only - 3 x 8-9 reps squeezing at the bottom.

Glute-ham raises - 4 x 6-12 reps.

Toe press x 5 sets - 220kg 6-12 reps.

Complete in 35 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 11, 2018, 03:18:08 PM
Trained back this morning.

6 sets of pull-ups
5 sets of Pendlay rows
4 sets of dumbbell pullovers
5 sets of weighted back extentsions

5 sets of rear delt flyes

5 sets of incline dumbbell curls.



Cardio later today.


Title: Re: The Comeback ...
Post by: DDG on February 18, 2018, 08:59:04 AM
Day off today after a birthday workout yesterday. I did a push workout and tagged on biceps for good measure. Thirty two sets in around forty-five minutes.

I had a few snaps taken to mark the occasion and while the lighting is poor and camera perennially crap you get the idea hopefully, sitting at 71kg or between 11st 1 1/2-2 1/2lbs.


Title: Re: The Comeback ...
Post by: merve on February 18, 2018, 11:31:11 AM
fair play to you Dean. that's a great place to be in.


Title: Re: The Comeback ...
Post by: Toby on February 18, 2018, 12:45:47 PM
Belated happy birthday. Still look in good nick at 71kg albeit a touch blurry. Still solid, cut although everything is a touch more rounded and softer.

How is life? Did you go out for the birthday?

(also just noticed that we were 21kg apart in bodyweight in October. Today we are 5kg  ;D )


Title: Re: The Comeback ...
Post by: DDG on February 19, 2018, 10:16:06 AM
Thanks Marvin!  ;D

Hi Toby, yes, amazing how weight can change. First time I've let go properly in about six years. That is, training consistently but eating plenty of clean food and without too much concern for volume. I've also ramped up fats out of necessity really to stave off injury and niggles. I have a back issue again right now so need to be careful.

Regarding my birthday, I had the kids from Friday morning across the weekend and until tomorrow evening. They were with me and I bought them pizza to celebrate. I cooked myself a meal and had a large glass of red with it. I also enjoyed a PhD triple chocolate diet whey bar with a Starbucks coffee in the afternoon. The wine was a bottle of Malbec from the kids and it was lovely. I had the remaining small glass last night.

Life has its ups and downs, I've learnt that in the last few years. Work is going pretty well though inevitably challenging. The kids are growing up fast and we're very close; my youngest has boundless energy! And beyond this I enjoy my new found free time to exercise as I wish and make some new friends. So all's well really and the future looks bright. How's you?


Title: Re: The Comeback ...
Post by: Toby on February 19, 2018, 10:45:36 AM
Good to hear that things are well and most importantly that you are getting quality time with the kids, they are what really matters at the end of the day. How does it feel to be slightly higher in bodyweight than you have been in recent years?

I am really well thanks for asking. All three kids doing great, eldest training as a dental nurse (to then move on to hygienist training), my middle one had been quite ill for 18 months (still is to a degree) but she made it to Bath Spa uni and is excelling, got a 1st for two of her first three assignments and my youngest is settling in well to "big" school with his disabilities not seemingly holding him back. And me, getting older and now engaged to an amazing lady.  ;D


Title: Re: The Comeback ...
Post by: DDG on February 19, 2018, 02:19:17 PM
Good to hear that things are well and most importantly that you are getting quality time with the kids, they are what really matters at the end of the day. How does it feel to be slightly higher in bodyweight than you have been in recent years?

I am really well thanks for asking. All three kids doing great, eldest training as a dental nurse (to then move on to hygienist training), my middle one had been quite ill for 18 months (still is to a degree) but she made it to Bath Spa uni and is excelling, got a 1st for two of her first three assignments and my youngest is settling in well to "big" school with his disabilities not seemingly holding him back. And me, getting older and now engaged to an amazing lady.  ;D

Well first off many congratulations! That's great news. I'm really pleased for you 👌😊

Also very positive to hear your children are doing so well. You're right about the children they are very important. My youngest probably has ADHD which isn't always easy to manage but he's a bright kid, very loving and has a lot of potential. A bit of a daddy's boy really. The other one is more reserved and sedentary but loves school and is academically quite capable. We get on really well because it's always peaceful between us and he's sensitive and loving too.

As for the heavier weight I'm able to mange fewer pull ups but my back looks wider LoL And generally heavier weights on everything possibly except rows which were strong to begin with. On that note I've really gotten into Pendlay rows but today had to keep with none weight bearing movements on my lower back. Amazing how heavy a pair of 17kg bells can be when rowing strictly in an arc whilst braced against a bench at 45 degrees. Back extensions are great too.

Overall all my pressing is up, including leg work. However I will drop for a while now to allow my lower back to mend ... again. I didn't ever think I'd be training as I do, both as often and with the loads I'm using, at getting on for 50! Just goes to show, I guess, that often where the mind goes ... and especially if the lifestyle is consistent and conducive.


Title: Re: The Comeback ...
Post by: Toby on February 19, 2018, 03:30:49 PM
A back made of glass is an annoyance and I can relate to that as I have been suffering for over a year with lower back trouble, but mine is self inflicted through poor form. You have been struggling with yours for a while too haven't you?


Title: Re: The Comeback ...
Post by: DDG on February 19, 2018, 04:09:25 PM
A back made of glass is an annoyance and I can relate to that as I have been suffering for over a year with lower back trouble, but mine is self inflicted through poor form. You have been struggling with yours for a while too haven't you?

Just over thirty years to be precise. I injured it long jumping aged 17. I've acstrong back but I'm light everywhere skeletally which has made me susceptible to all kinds of injuries over the years as my strength to weight ratio is quite favourable. Still this latest episode was triggered not by lifting weights but lifting my equipment around the garage three weeks out from the British finals. It was never going to recover on an ultra low fat diet, with ultra low body fat and a punishing daily routine.

Since then it has ebbed and flowed but this is the principal reason for fattening up a bit. Hopefully over the coming months it'll get better.


Title: Re: The Comeback ...
Post by: DDG on February 21, 2018, 07:08:04 AM
Good leg workout yesterday and my back held up pretty well.

Leg press: 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 20, 220kg x 2x 20 reps. All with 60 seconds test.

Sissy squats - body weight x 3 x 10-12 reps.

Glute hams x 4 x 7-12 reps

Toe presses x 5 sets to finish.


Title: Re: The Comeback ...
Post by: DDG on February 21, 2018, 08:22:33 PM
Tonight's was a push workout and of late I've retreated back the garage and to basics. Too many Daves around the gym in January wanting to get big for the park in the summer. So unless I train at the crack of dawn, which I always do come competition, I enjoy training after work in the evening or at other times of the day where my work schedule permits.

Incline bench x 4 sets
Flat dumbbell press x 4 sets
Weighted dips x 3 sets + bodyweight set x 1

Standing military press x 5 sets
dumbbell side lateral raises x 4 sets
Dumbbell shrugs x 4 sets

Single dumbbell, two arm extensions x 5 sets
One arm dumbbell extensions x 1 set.

Done in 50 minutes.


Title: Re: The Comeback ...
Post by: Toby on February 21, 2018, 09:32:12 PM
What is your rep range and rest time there Dean?

Not too dissimilar to my own push session so I will give it an approval lol


Title: Re: The Comeback ...
Post by: DDG on February 23, 2018, 02:01:29 PM
My rep range on inclines is 8-4 reps; dumbells for 6s, dips 6-8 reps: press 12-3 reps, laterals 6-8 reps, shrugs 10-8 reps; triceps extensions 12-5 reps.

60-45 seconds rest on most sets. 75 seconds on heaviest benches.


Title: Re: The Comeback ...
Post by: DDG on February 23, 2018, 07:38:15 PM
Tonight's leg workout:

Leg press - 60kg x 20, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 10 x 20 - 50 seconds rest between sets.

Glute ham raises - 5 x 6-12 reps

Toe press - 5 sets to failure.

24 sets in 35 minutes.


Title: Re: The Comeback ...
Post by: Toby on February 23, 2018, 08:44:16 PM
Tonight's leg workout:

Leg press - 60kg x 20, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 10 x 20 - 50 seconds rest between sets.

Glute ham raises - 5 x 6-12 reps

Toe press - 5 sets to failure.

24 sets in 35 minutes.

On the leg press, was that 10 sets of 20 or 20 sets of 10?


Title: Re: The Comeback ...
Post by: DDG on February 23, 2018, 10:03:20 PM
10 sets of 20 I'm fit! LOL 😂  :D


Title: Re: The Comeback ...
Post by: Toby on February 23, 2018, 11:09:53 PM
That is seriously good work. I'd never recover in time, not many would


Title: Re: The Comeback ...
Post by: DDG on February 24, 2018, 12:47:03 PM
That is seriously good work. I'd never recover in time, not many would

Thanks Toby. It helps keep me in shape, hopefully. Plus I enjoy training this way. I like to be reasonably fit and don't mind doing the volume. In any case I've found over time that, for me, volume maintains muscle and doesn't often over tax my structure. I get absolutely nothing from super heavy weights for lower reps except a potential injury.


Title: Re: The Comeback ...
Post by: Toby on February 24, 2018, 01:44:43 PM
That is seriously good work. I'd never recover in time, not many would

Thanks Toby. It helps keep me in shape, hopefully. Plus I enjoy training this way. I like to be reasonably fit and don't mind doing the volume. In any case I've found over time that, for me, volume maintains muscle and doesn't often over tax my structure. I get absolutely nothing from super heavy weights for lower reps except a potential injury.

I get that, I am decent volume with current cycle at an average 29 sets of 12-17 reps but I take a solid 2-3 mins rest on the bigger lifts (any squat variation, leg press, hacks and any upper pressing movement)


Title: Re: The Comeback ...
Post by: DDG on February 24, 2018, 06:22:13 PM
Today's session was a lighter upper body workout, less back.

Incline (30 degrees) dumbbell press - 4 sets
Incline (45 degrees) dumbbell press - 4 sets
Flat bench flyes - 3 sets
Seated iso incline machine press x 3 sets

Seated iso shoulder press x 5 sets
Dumbbell lateral raises x 4 sets
Reverse pec dec flyes x 4 sets

Triceps dumbbell extensions x 3 sets
Cable pushdowns x 4 sets
Dips x 4 sets

Seated incline dumbbell curls x 5 sets

Complete in around 55 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 25, 2018, 11:29:37 AM
Cardio last night. Around 27 minutes - just long enough really to burn just over 500 calories.

Rest day today. Although I'm off for a brisk walk soon which will be around 35 minutes and the same coming back with a saunter in between.


Title: Re: The Comeback ...
Post by: DDG on February 26, 2018, 09:38:45 PM
True to form I ignored the above and ended up training yesterday but not before I'd walked for over an hour, albeit broken into two bursts. In fact on the return route I walked 2 miles in just 25 minutes, which was a reminder to self of just how quickly I walk when putting my mind to it (nearly 5mph) LOL

So some three hours later I trained legs - I was intending to keep it lighter but then changed my mind when I got in there and got going.

Same series of warm-ups to start: 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 20, 200kg x 2 x 20 reps. These were all done with just less than a minute in between from the point of 220kg upwards. My legs were screwed after this and I've given up on sissys for while to allow my knees a bit more recovery. I simply did five sets of glute hams and after this my legs were like putty but the stuff that's gone off. Hard to touch LOL

Five sets of toe presses and that was my lot. Twenty sets in just over 30 minutes.


Today, I was at the gym at 5.30am for an early doors back workout. Big Dave and his brother weren't around so I enjoyed a bit of cable play to improve the bat wings. Forty-five minutes for 18 sets of back, 5 sets for rear delts and 5 sets of incline dumbbell curls and the job was done.

Brisk walk to the supermarket tonight in freezing conditions (which I hadn't bothered and can't wait for the winter to go and do one!). Just under 11 stones this morning. Is this the start of a long but inevitable taper?  :D ;D


Title: Re: The Comeback ...
Post by: DDG on February 27, 2018, 09:46:50 PM
Today's workout was a push session ...

Incline bench x 5 working sets

Weighted dips x 5 sets

Military press x 5 sets

Standing lateral raises  5 sets

Dumbbell Shrugs x 4 sets

One arm triceps extensions x 6 sets (each arms)

Overhead dumbbell extensions x 2 sets to failure.

32 sets in 45 minutes.


Title: Re: The Comeback ...
Post by: DDG on February 28, 2018, 05:06:07 PM
Lighter leg workout today:

Leg press - 10 sets: 60kg x 50, 100kg x 20, 140 kg x 20, 180kg x 20, 220kg x 6 x 20 all with just 45 seconds rest in between.

Sissy squats - 4 x 8-10 reps - 45 seconds rest

GHRs 5 x 6-15 reps - 45 seconds rest

Toe presses - 5 sets - 30 seconds in between.


Title: Re: The Comeback ...
Post by: DDG on March 03, 2018, 11:33:36 AM
Managed a decent back workout in Thursday and a rest day yesterday. That was quite a miracle. And only because I have a touch of sciatica. Old age and pushing the body too hard, too often. I know the reasons I just rarely listen..

Back: pull ups super-setted with dips x 5 sets

Dumbells pull overs 36kg x 4 sets

Pendlay rows x 4 sets 60kg

Bench dumbells rows at 30 degrees x 4 sets 22kg

Back extensions x 4 sets

Rear delt flyes x 5 sets

Incline dumbells curls x 5 sets. 


Title: Re: The Comeback ...
Post by: DDG on March 05, 2018, 12:06:26 AM
Decent couple of workouts this weekend.

Push yesterday with biceps.

First time in around 5-6 years that I benched 80kg on a 45 degree incline for 5 perfect reps. Then a second set of 4 reps. I was pleased with this.

5 working sets of incline press
4 sets of dumbbell flyes
4 sets of dips
5 sets of military press
4 sets of dumbbell laterals
3 sets of shrugs
5 sets of overhead dumbbell extensions supersetted with incline dumbbell biceps curls.


Today - 9 sets on the leg press - 5 working sets at 220kg x 20 reps.

5 sets of sissy squats with 40kg - 10 reps

5 sets of glute-ham raises - 6-14 reps

All sets performed with only 45 seconds rest - even between transitions! - it was non-stop and very dense.

Toe presses 220kg x 5 sets - 30 seconds rest in between.

Very swift and time efficient.


Title: Re: The Comeback ...
Post by: DDG on March 07, 2018, 12:11:56 AM
Yesterday I did a back workout:

Pull ups x 5 sets
Pull overs x 4 sets
Pendlay rows x 4 sets
Pronated incline bench rows x 4 sets
Back extensions x 3 sets

Pronated rear delt flyes x 4 sets
Incline dumbbell curls x 5 sets

Today's light push session

Incline bench x 4 sets
Flat dumbbell flyes x 3 sets
Bodyweight dips x 3 sets
Seated overhead press x 4 sets
Dumbbell laterals x 4 sets
One arm dumbbell triceps extensions x 4 sets each arm
Shrugs x 3 sets.



Title: Re: The Comeback ...
Post by: Toby on March 07, 2018, 01:51:35 PM
Nice and efficient work as always Dean.

Have you always worked volume and a higher rep range and if no, did it take long to adjust (I am finding it quite taxing) and if yes, for what reason?


Title: Re: The Comeback ...
Post by: DDG on March 08, 2018, 08:06:41 PM
Nice and efficient work as always Dean.

Have you always worked volume and a higher rep range and if no, did it take long to adjust (I am finding it quite taxing) and if yes, for what reason?


Busy few days hence the delay in getting back, Toby. Thanks for looking in again and the compliment.

I guess I've worked with volume for quite a long time now, over ten years. At different times I've tapered back a bit, when pressed for time for example, but by and large I've always performed and, indeed, preferred more sets. The reps aren't always high except for leg work, principally quads. I get nothing from leg presses which heave a tonne of weight lock out at the top and return, other than sore knees, a bad back and very little hypertrophy. My legs always respond to rhythmic reps and high ones. For hamstrings I utilise lower reps. And for other body parts I employ a mix of lower rep and higher rep work, sometimes together and sometimes across different workouts.

Yesterday was a leg workout and I took this to 6 plates a side or 260kg for 3 sets of 20 with a minute in between. All other sets was done with 45 seconds in between on the pyramid up.

Then I did 3 sets of sissy squats, followed by 4 sets of glute-ham raises and 5 sets of toe-presses to finish.

All done in 30 minutes.

Today was a back workout

6 sets of pull-ups
4 sets of dumbbell pull overs
4 sets of pendlay rows
4 sets of back extensions

5 sets of seated rear delt flyes
5 sets of seated incline dumbbell curls.

Bit slower, but complete in around 45 minutes.



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 10, 2018, 04:29:29 PM
I'm a firm believe in exercising for general health as much as I am building muscle tissue to sustain metabolism and, from an aesthetic angle, maintain my physique.

This week I've walked to work and back three times (17.5 miles), fitted in a moderate intensity 40 minute cardio workout and also walked into town and back today (5 miles). Alongside this I've weight trained every day for between 35 minutes (leg workouts) to 50 minutes (upper body workouts). Walking is excellent exercise and I tend to cover 2.5 miles in less than 30 minutes. A walk to work, which is 2.9 miles, takes me 40 minutes in the snow and 36-37 minutes with my trainers on in good weather. So the pace is quite fast and certainly so relative to my height and levers.

After today's walk I trained legs.

For this I did 9 sets on the leg press - 5 at today's working weight of 220kg for sets of 20 with 45 seconds rest in between.

Then I did 5 sets of squats performed on a sissy bench with 60kg for sets of 12 and then 10s.

Four sets of glute-hams and five sets of toe presses saw the workout to completion. Throughout there was no more than 50 seconds rest between anything including transitions. So the pace was fast and I was a bit out of breath throughout.

My weight is sticking at 11 stones to 11.1lbs.

I must eat fewer carbs I think to get it shifting again. For sure, my legs are very chunky right now but I'd like to move closer towards 10st 8lbs in the coming weeks.


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 10, 2018, 05:15:20 PM
Nice new journal name, I wish I had thought of "Chronicle" now.

Do you track steps at all Dean? I know the apps and gadgets are not accurate (even when one does input data and make adjustments) but the data is useful as adjusting how many it says you are doing is quite a useful tool for one element of the  non direct exercise movement part of the equation. I am cutting so part of my daily data is ensuring I am hitting a set amount which is simply making sure it is an increase to what it said I was doing a month ago.

By the way, if you do not drop in weight, I will soon be lighter than you. I am currently 11st 9lb and am aiming for 600g weekly drop so will be in that region in roughly 6 weeks  ;D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 10, 2018, 06:29:52 PM
Nice new journal name, I wish I had thought of "Chronicle" now.

Do you track steps at all Dean? I know the apps and gadgets are not accurate (even when one does input data and make adjustments) but the data is useful as adjusting how many it says you are doing is quite a useful tool for one element of the  non direct exercise movement part of the equation. I am cutting so part of my daily data is ensuring I am hitting a set amount which is simply making sure it is an increase to what it said I was doing a month ago.

By the way, if you do not drop in weight, I will soon be lighter than you. I am currently 11st 9lb and am aiming for 600g weekly drop so will be in that region in roughly 6 weeks  ;D

Thanks Toby. You know I don't track anything. Absolutely nothing. Not food, not reps and sets or volume and frequency measures. I just go with it. This way I enjoy what I do more. A long time ago I tracked everything and wrote it all down. These days I haven't the time really or the inclination if I'm honest. I know my body pretty well and so I just make a few adjustments and things start to happen. So this week I cranked up the activity a bit. However tonight I'm letting my hair down properly (bad metaphor I know) and will be indulging on a night out. Can't wait!!! 😊😎


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 10, 2018, 07:33:36 PM
You feel that eventually after years of consistency (with periods of tracking) lead to a point where you are in tune enough with yourself to be more intuitive?

To be honest that is something I talk about with Lee (my missus, not Kempy), that I hope after a year or so of staying consistent that I will be more able to just relax and go on pure instinct and occasional checking and tracking.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 11, 2018, 02:15:30 AM
You feel that eventually after years of consistency (with periods of tracking) lead to a point where you are in tune enough with yourself to be more intuitive?

To be honest that is something I talk about with Lee (my missus, not Kempy), that I hope after a year or so of staying consistent that I will be more able to just relax and go on pure instinct and occasional checking and tracking.


Yes absolutely. But it isn't only with my diet I think I'm very intuitive about a lot of things in life. Gut instinct and a strong sense of familiarity counts for a lot. Science and our attempts at precision take us only so far in the end. The rest is gut feeling of knowing what to do in the event that things remain static to create purposeful change. Experience does weigh a lot in this.


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 11, 2018, 11:08:16 AM
Gotcha. A great way to be able to work and make it a part of your life rather than being your life.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 11, 2018, 06:49:51 PM
Today was back, posterior delts and biceps at the gym for a change.

Pulldowns (wide grip to the front) x 5 working sets

Straight arms cable pulldowns x 5 sets

Divergent pulldowns x 4 sets

Pendlay rows x 4 sets

Seated cable rows x 3 sets.

Rear flyes on the pec machine x 5 sets

incline dumbbell curls x 5 sets



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 12, 2018, 10:59:16 PM
I was in the mood for training this evening and determined to burn a fair few calories too so I made sure I completed forty sets in as short a time frame as possible, without sacrificing too much weight in the process. It was a push session and went accordingly:

Incline bench x 5 sets
Flat dumbbell press palms facing inwards - (a technique I picked up from watching a video with Mike O' Hearn) x 5 sets
Flat dumbbell flyes  x 4 sets
Body weight dips x 5 sets

Standing military press x 5 sets
Side lateral raises x 6 sets
Shrugs x 5 sets

Pull over and press x 5 sets.

Complete in around 50 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 13, 2018, 07:58:43 PM
Plenty of exercise today. I've walked at least seven miles in total both to and from work and about a mile each way at lunchtime to get a hair cut.

Then I trained legs this evening. Didn't much feel like it but still put in the reps and sets as usual.

Leg press x 12 sets - pyramid up 60kg x 50; 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 5 x 20, 180kg x 3 x 20. All with only 45 seconds rest in between. So, at the pace I'm repping that's 35 seconds on 45 seconds off.

4 sets of glute-hams which were in any case shot by this point from all the leg pressing

4 sets of toe presses - shins were shot from all the walking.

20 sets in 30 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 15, 2018, 08:53:54 PM
Training still going on.

Yesterday was back, rear delts and biceps at the gym between 5am and 6am.

For back I did two different types of pulldowns, parallel grip to the front and pronated grip to the front x 4 sets each.

Straight arm pulldowns for 4 sets

Divergent pull-downs for 4 sets

Seated cable rows for 3 sets

Incline bench dumbbell rows for 4 sets

Rear delts on the pec dec machine for 6 sets

Incline dumbbell curls for 4 sets

Cable curls for 3 sets.

All done in 55 minutes.

Also walked 5 miles - to and from work.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 15, 2018, 08:59:28 PM
Today I did two session over 12 hours apart.

The first was between 5am and 6am at the gym, a push session.

Incline Smith machine press x 4 sets
slight incline dumbbell flyes x 4 sets
Flat dumbbell press in parallel and focus on triceps and inner chest x 4 sets
Machine incline press x 3 sets
Dips x 4 sets
Machine shoulder press x 5 sets
dumbbell lateral raises x 5 sets
Shrugs x 4 sets
Overhead triceps extensions x 4-5 sets (lost count)
Triceps pressdowns x 4-5 sets (lost count).

Tonight 6.30pm - legs

Leg press x 10 sets - pyramid up in the usual way then 6 working sets at 220kg x 20 reps - all sets with just 45 seconds rest in between
lunges x 12 reps on each leg then alternative for another 6 reps on each leg
Sissy squats with a 10kg plate x 2 sets x 10 reps.

Glute-ham raises x 4 sets

Toe presses x 4 sets

Complete in 30 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 17, 2018, 11:20:46 PM
Yesterday I trained back. Today I did two sessions again. Push this morning and legs this afternoon.

Both decent workouts, heavier on legs today and with short rest periods. Thirty sets this morning, twenty sets this afternoon.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 18, 2018, 08:15:37 PM
Bit of a hard day driving to and from Cheshire in less than optimal weather. A six hour round trip which never does my back any favours but a necessary chore in order to take back the kids.

After a rest and some light stretching I trained back, biceps and rear delts today. Another thirty sets in forty-five minutes, this time in the dungeon rather than the gym.

Pendlay rows x 6 sets - 4 working sets at 80kg.

Pull-ups x 4 sets - fewer reps these days at a heavier body weight although my back seems to like this.

Pronated incline dumbbell rows  x 4 sets

Bench pullovers with dumbbell x 3 sets

Back extensions x 3 sets

Incline dumbbell biceps curls x 5 sets

Rear delt dumbbell flyes x 5 sets.

Oat pancakes and fruit spread post workout. Very nice indeed. ;D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 20, 2018, 01:14:10 AM
Push session:

Incline bench x 4 sets
Flat dumbell press x 3 sets
Flat flyes x 3 sets

Seated overhead press x 4 sets
Standing dumbell lateral raises x 4 sets

Seated one are dumbell extensions x 3 sets
Body weight dips x 3 sets

Shrugs x 3 sets.

27 sets in 35 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 21, 2018, 04:38:10 AM
Quick and simple one for legs last night.

Just three exercises: leg press, glute hams and toe presses.

Leg press- working up 60, 100, 140, 180 and 220kg for 20 reps with 45 seconds rest. Then 5 x 260kg x 20 reps with 60 seconds rest. Then 3 x 220kg for 20 reps.

GHRs x 5 sets

Toe presses x 4 sets.

Done in just over 30 mins.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 21, 2018, 09:34:39 PM
More walking to and from work again today. That's 15 miles so far this week.

Tonight's session was a pull workout. Simple again.

Pull-ups x 6 sets
Pendlay rows x 6 sets
Dumbbell pullovers x 3 sets
Back extensions x 3 sets

Incline dumbbell curls x 4 sets
Seated rear delt flyes x 3 sets.

All good. Morning bodyweight 11st 1/2lb or 70kg on the nail.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 22, 2018, 11:42:56 PM
Busy day at work today. Didn't leave until 8.15pm and then had to walk 2.5 miles home. Still that's now 20 miles for the week so far. I'll hopefully hit 30 counting tomorrow and Saturday if I walk into town and back.

Dropped my aminos around 9pm and in the garage for a lighter push workout at 9.30pm. Forty-minutes of weight training for 25 sets in total.

Incline press x 4 sets
Incline flyes x 4 sets
Dips x 4 sets
Seated overhead press x 4 sets
Standing lateral raises x 4 sets
One arms triceps dumbbell extensions x 4 sets
Shrugs x 3 sets.

Keeping it real @ consistent training for leisure and life  ;)


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 23, 2018, 02:43:17 PM
You made me curious about distance and I am walking insane amounts. I track and monitor steps but had not looked at my GPS app for months to measure distance. Averaged 52 miles per week since Christmas  :o


Title: Re: Chronicles of the physique culturist ...
Post by: Nic on March 23, 2018, 04:44:50 PM
That's dog-ownership for you! I don't know about you, but a "I feel guilty for neglecting my poor dog" day for me is 2 x 3-mile walks. How long was that lovely walk we went on (when Arnie caught that squirrel!)?



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 23, 2018, 08:52:22 PM
I think I  need a dog, Nic  ;D We'd get along very well.

25-30 miles is just the walking to and from work, Toby.

If I had a GPS I'm sure I walk further but it's all speculation without an accurate measure.

Regardless I do enjoy walking.

Tonight I trained legs - bit more of a tickle this session, the lighter of the two I usually do.

Leg press - 10 sets - 6 at working weight of 220kg for sets of 20 and just 45 seconds rest between all sets.

Sissy squats - bodyweight - 3 x 12 reps.

After this my quads were shot.

Glute-hams x 4 sets - and hamstrings were really popping, followed by toe press for 5 sets to finish.

So 22 sets completed in just over 30 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 23, 2018, 08:57:32 PM
That's dog-ownership for you! I don't know about you, but a "I feel guilty for neglecting my poor dog" day for me is 2 x 3-mile walks. How long was that lovely walk we went on (when Arnie caught that squirrel!)?


I have to admit, he has caught another one since!!

25-30 miles is just the walking to and from work, Toby.

If I had a GPS I'm sure I walk further but it's all speculation without an accurate measure.

Regardless I do enjoy walking.


My number is all in, but I know half of it is designated walking time. I find it the best time to just get the head in the game and think about life stuff


Title: Re: Chronicles of the physique culturist ...
Post by: Nic on March 23, 2018, 11:13:07 PM
I think I  need a dog, Nic  ;D We'd get along very well.


Yes!  :D I heartily approve of this idea!


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 25, 2018, 04:55:22 PM
Yesterday I did a pull session at the gym using only cables for a change. This also allowed some rest for my lower back since three days earlier I'd done a heavier session of rows and pull overs which always put more stress on the area I'm currently managing.

Pull-downs - x 7 sets - straight bar to the front
Pull-downs x 4 sets - close grip (parallel) to the front
Divergent pull-downs x 3 sets
Straight arms pull-downs x 4 sets
Seated cable rows x 4 sets

Incline dumbbell curls x 4 sets
Preacher machine curls x 4 sets

Dumbbell rear-delt flyes off a 30 degree bench x 4 sets



Title: Re: Chronicles of the physique culturist ...
Post by: Toby on March 25, 2018, 08:42:06 PM
I incorporate the straight arm pull downs to some of my work, a new exercise for me and not on my current routine but I have to say that I do really rate this and can feel the lats working well and if one uses a sensible weight, its a nice exercise to keep a tight form.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 26, 2018, 06:19:42 PM
I incorporate the straight arm pull downs to some of my work, a new exercise for me and not on my current routine but I have to say that I do really rate this and can feel the lats working well and if one uses a sensible weight, its a nice exercise to keep a tight form.

Yes, I think that's the point with these, Toby. Weight isn't so significant but good form certainly is. It's important to lean in and feel the lats contract at the bottom of the movement where the tension is greatest. I pause there to emphasis the point really. I also really rate dumbbell pullovers and again use only a moderate weight for good reps with good form.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 26, 2018, 08:35:08 PM
Legs tonight.

20 sets in 30 minutes.

Leg press - pyramid up in the usual fashion and then 5 working sets at 260kg x 20 reps - 1 minute in between.

Sissy squats with 40kg x 3 x 10 reps

Glute hams x 4 sets

Toe presses x 4 sets.

Done.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 28, 2018, 07:31:06 PM
Two more workouts in the bag.

Last night pull which consisted of the following:

Pendlay rows x 5 sets
Pronated incline bench dumbbell rows x 5 sets
Pull-ups x 4 sets
Pull-overs x 3 sets
Back extensions x 3 sets

Incline dumbbell curls x 4 sets
Seated rear delt flyes x 4 sets


Tonight push, which went like this:

Incline bench x 4 sets
Flat dumbbell press parallel facing in front of chest x 4 sets
Flat dumbbell flyes x 4 sets
Military press x 4 sets
Side lateral raises x 4 sets
One arm dumbbell extensions x 3 sets
Body weight dips x 4 sets
Shrugs x 3 sets


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 29, 2018, 02:36:52 PM
Afternoon leg workout - 25 sets in around 35 minutes.

Leg press x 10 sets - pyramid up and then 6 working sets @ 220kg x 20 reps - 45 seconds between everything.

Sissy squats x 5 sets x 12 reps.

Glute hams x 5 sets x 5-12 reps.

Toe presses x 5 sets - 6-10 reps.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 31, 2018, 08:36:47 AM
Following the above leg workout, I managed to slip in a second one focusing on back and biceps with rear delts thrown in. This involved cable work exclusively and therefore emphasised lats - pull downs to the front, straight arm variety, divergent variety and seated cable rows. This I did for about 20 sets and then followed up with 8 sets of biceps - (incline dumbbell and machine preachers) before finishing with 5 sets of rear delt flyes over a 30 degree bench.

Yesterday morning I went for a brisk walk for 35 minutes before doing a push session in the afternoon. A quick one as it happened performing around 32 sets in 45 minutes. So of these with only 30 second rest in between.

This morning is legs ...

I'm mulling whether to take off tomorrow ... hmmmmmmm. Haven't had a day off in a month ... it'll be challenge for sure.


Title: Re: Chronicles of the physique culturist ...
Post by: egg-custard on March 31, 2018, 02:30:38 PM
Wow great workouts there


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on March 31, 2018, 04:42:07 PM
Wow great workouts there

Thanks.

This morning I trained legs.

12 sets on the leg press (pyramid up then 180kg x 20, 220 x 20, 260 x 3 x 20, 220 x 2 x 20, 180 x 2 x 20)
3 sets of sissy squats
4 sets of glute hams
4 sets toe presses.



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 01, 2018, 09:40:26 PM
Day off today. No training for the first time in over a month.

Eaten really well and really clean. Probably around 2500 calories over five, evenly spaced meals, each four hours apart.

Tomorrow is a back workout.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 03, 2018, 06:56:04 PM
Back workout yesterday went very well.

Pull ups x 5 sets (reps have fallen a lot as I'm so much heavier but my back seems not to have suffered in the process)

Pendlay rows x 5 sets (four @ 80kg)

One arm dumbbell rows x 3 sets

Dumbbell pullovers x 3 sets

Weighted back extensions x 4 sets

Incline dumbbell curls x 4 sets

Seated rear delt flyes x 4 sets.


This morning legs:

11 sets on the leg press - 7 at working weight 220kg x 20 reps - all rest periods less than one minute - the first few at 45 seconds.

Sissy squats x 3 sets

Glute-ham raises x 4 sets

Toe press x 4 sets



About to do a 'push' workout shortly as I'm getting itchy feet.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 03, 2018, 08:42:40 PM
Second workout of the day complete: push

Incline bench x 6 sets
Flat dumbbell parallel facing press off chest x 3 sets
Flat flyes x 3 sets

Overhead press x 5 sets
standing lateral raises x 4 sets

one arm dumbbell extensions x 4 sets
close grip ez bar press x 3 sets

shrugs x 3 sets.

Good pace at 45 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 05, 2018, 08:16:35 PM
Yesterday evening was a 'pull' session at the gym.

Dumbbell pullovers x 4 sets

Supinated, close grip pulldowns to the front x 4 sets

Mid-shin deadlifts x 4 sets

Seated close grip cable rows x 4 sets

Pec dec rear flyes x 5 sets

Incline dumbbell curls x 4 sets; machine preacher curls x 4 sets.


Tonight was legs.

Pyramid up to 220kg working weight then 10 sets x 20 reps with less than a minute in between all sets.

Sissy squats x 4 sets

Glute hams x 4 sets

Toe presses x 4 sets

Legs blown to bits  ;D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 08, 2018, 09:58:42 PM
Yesterday morning was a 'pull' workout at the gym:

Dumbbell pullovers x 3 sets - 34kg
Straight arms pulldowns x 3 sets
Lat pulldowns (supinated close grip) x 4 sets
Mid shin deadlifts x 4 sets 90kg
Pronated bench dumbbell rows (synchronous) x 4 sets

Rear delt flyes over a bench

Incline dumbbell curls x 4 sets
Machine preachers x 3 sets


This evening legs:

Pyramid up to working sets (4 warm-ups x 50, 20, 20, 20) then: 220kg x 20, 260kg x 3 x 20, 220kg x 6 x 20 reps - all less than a minute in between.

Sissy squats x 4 sets

Glute-hams x 4 sets

Toe presses x 4 sets.

Legs looking reet massive  :D ;D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 09, 2018, 07:32:19 PM
Not really in the mood for it this evening but nevertheless still put together a pretty decent workout - 'push' today.

Incline bench x 6 sets @ 70kg 6-8 reps
Flat flyes x 3 sets x 15 reps
Palms facing parallel dumbbell press off chest x 3 sets
Body weight dips x 4 sets

Overhead press x 5 sets (3 working sets @ 50kg)
Standing side lateral raises x 4 sets 14kg bells
Shrugs x 3 sets - 32kg bells

Single arms dumbbell extensions x 6 sets - 14kg bells.

All good.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 10, 2018, 08:00:29 PM
On the back of good news this evening, being confirmed in post at work after a 12 months probationary period, I was in a better frame of mind about tonight's workout.

Pull session in the dungeon.

Pullovers - 8 sets - 5 at heaviest weight and 3 more at a lighter weight.
Pull ups x 2 sets - Chins x 2 sets
Mid shin deads x 3 sets - high reps
Pronated bench dumbbell rows x 5 sets

Incline dumbbell curls x 5 sets

Seated rear delt flyes x 5 sets

Lovely meal afterwards.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 12, 2018, 09:32:02 AM
Legs last night around 8pm.

Leg press - pyramid up and then five working sets at 220kg x 20 reps - 45 seconds in between.

Sissy squats x 3 sets

Glute hams x 3 sets

Toe presses x 4 sets.

19 sets in around 30 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 12, 2018, 06:50:58 PM
Deload push session tonight.

Incline bench 60kg x 5 sets
Dips x 5 sets

Overhead press 40kg x 5 sets
Lateral raises 12.5kg x 5 sets

One arm dumbell extensions 12.5kg x 4 sets
Close grip bench 40kg x 3 sets

Shrugs 32kg x 3 sets


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on April 13, 2018, 12:31:22 PM
Deload push session tonight.

Incline bench 60kg x 5 sets
Dips x 5 sets

Overhead press 40kg x 5 sets
Lateral raises 12.5kg x 5 sets

One arm dumbell extensions 12.5kg x 4 sets
Close grip bench 40kg x 3 sets

Shrugs 32kg x 3 sets

What rep range were you using here Dean?


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 13, 2018, 03:17:25 PM
Depends, Toby. Rest was short at 45 seconds. So range typically 8-12 reps. Higher end early on then lower with fatigue setting in.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 13, 2018, 07:08:25 PM
Legs tonight another light session.

Legs press pyramid up. Then 6 working sets at 180kg x 25 reps. All with only 45 seconds in between.

Sissy squats x 3 sets

Toe presses x 4 sets

Glute hams x 4 sets.

20 sets in less than 30 minutes.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 15, 2018, 08:55:21 AM
Back workout yesterday.

Pull ups x 5 sets
Pull overs x 5 sets
One arm dumbell rows x 5 sets
Back extensions x 5 sets

Rear delt flyes x 5 sets


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on April 15, 2018, 01:00:29 PM
I was looking at a couple FB pics Dean and can see a rounder face than normal and as you said, have put on about 7kg which is unusual. Any specific reasoning for that and any idea on future plans re competing? Would you continue as a pro as I think that requires one competing within a two year time period.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 15, 2018, 04:10:07 PM
Yes, well spotted Toby. As you say, a rounder face and some seven kilos heavier than my last stage weight. I'm solid it simply carting more body fat than I have in about five-six years. People around me say I look healthier for it and younger too. Not a bad strategy at 48.

Nothing specific I just started eating more carbs and found I rather enjoyed it actually so carried on. I won't be competing this year as I'm lacking motivation and desire to compete. The last push took a lot out of me. I'm still recovering if I'm honest, still not sleeping brilliantly although it's improving overall and I'm still nursing a back issue which I'll be seeing a chiropractor (on a work colleagues' recommendation) about hopefully this week.

Regarding competition then I'll never say never again as I know how prone to changing my mind I can be; however I think it unlikely I'll compete again. Two reasons for this really. One is that I'm actually satisfied with how I looked last year. I was balanced, full and ripped, properly peeled. I couldn't have looked any better than I did in Boston. So, at 48, there's nowhere to go and nothing left really to achieve. Never in my wildest dreams did I imagine I'd be in that kind of shape in my late forties. The second point then is career. I'm in a big job and a place in my life where I feel I'd just like to enjoy other stuff a bit more. Training is a preguven but the wrapping of contest dieting and months of toil is something I can happily live without. All's well with me and I'm so proud to have the many photos to look back on.


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on April 15, 2018, 06:09:19 PM
I have said it before, but there is a difference in you since Boston, which is a positive thing. Maybe either a ghost put to bed or satisfaction reached?

Whatever it is, it is a good thing to read and pleased you are settling in to a nice phase of just enjoying life, dare I say, without putting yourself under pressure


Title: Re: Chronicles of the physique culturist ...
Post by: Nic on April 15, 2018, 06:39:38 PM
I agree ^^^ :)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 16, 2018, 06:55:04 PM
I have said it before, but there is a difference in you since Boston, which is a positive thing. Maybe either a ghost put to bed or satisfaction reached?

Whatever it is, it is a good thing to read and pleased you are settling in to a nice phase of just enjoying life, dare I say, without putting yourself under pressure

Difficult to put my finger on it really. Maybe just a broader perspective on things generally - I've had a lot going on everywhere, personally and professionally and some of these events have enabled me to put other things firmly in perspective. Reflecting back I think the last 3 1/2-4 years has really allowed me to squeeze everything out of my physique. I've just been more committed and, perhaps more importantly, at different times, personal circumstances have just enabled me to become more focused and disciplined in approach. I'm not sure whether it was the trip to Boston as much as the process of getting there that had the greatest impact on me. I don't think I ever dreamed I'd achieve the level of condition reached last autumn at this point in my life and so it was a real privilege to do that. A great sense of personal satisfaction and contentment.

Yes, it's good not to have too much pressure - I always train regularly and stay in decent shape but eating more clean food is just great.  ;D

Day off today. Trained the last fifteen days consecutively so I need a break today.  


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 17, 2018, 07:30:49 PM
Choked back on the volume a bit today and also change my split for the first time in many months.

Chest and biceps -

Incline press x 4 sets
Flat flyes x 3 sets
Body weight dips x 3 sets
Incline dumbbell curls x 4 sets.

That's it!


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 18, 2018, 08:38:01 PM
Legs today. Walked about 7 miles earlier - to and from work and also from work into town and back.

Leg press x 10 sets - pyramid up then 220kg x 20, 260kg x 3 x 20, 220kg x 2 x 20 reps - all with 60 seconds rests in between.

Glute hams supersetted with toe presses x 4 sets

All done in around 25 minutes.



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 19, 2018, 09:06:11 PM
Back tonight:

Pull ups x 4 sets
Pull overs x 4 sets
One arm dumbell rows x 3 sets
Back extensions  x 4 sets

Rear delt flyes x 4 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 21, 2018, 09:10:21 AM
Delts and triceps last night.

Military press pyramid up and down:

40kg x 15; 50kg x 8; 55kg x 6; 60kg x 3; 50kg x 6; 50kg x 6; 40kg x 10.

Side laterals 14kg x 4 x 10 reps

Shrugs x 4 sets

One arm dumbell extensions x 3 sets

Dips x 4 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 21, 2018, 06:43:20 PM
Walked about seven miles today and then gave my legs a tickle.

Pyramid up 60, 100, 140kg, 50, 20, 20 reps respectively then 3 x 180kg x 40 reps with 60 seconds in between.

Toe presses 3 x 15 reps

GHRs 3 x 10, 8, 8 reps.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 22, 2018, 10:18:33 PM
Morning weight 10st 13lbs. Walked about 9-10 miles today.

Trained chest and biceps:

Incline press x 8 sets peaking at 80kg x 3 reps.
Dips x 4 sets

Barbell curls x 5 sets
Standing dumbbell curls x 3 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 25, 2018, 06:41:48 PM
Three workouts bagged since the last post and 15 miles walked to and from walk over the last three days.

Monday I trained legs - just 10 straight sets on the leg press peaking at 260kg x 3 x 20 reps; 4 sets of toe presses and 4 sets of GHRs.

Tuesday - back and rear delts - 4 sets of pull-ups, 4 sets of pullovers, 4 sets of one arm dumbbell rows and 3 sets of back extensions - 3 sets of bent over rear delt flyes.

Tonight - delts and tris - 7 sets of military press peaking at 60kg x 3 reps, 4 sets of lateral raises, 4 sets of shrugs, 3 sets of one-arm dumbbell extenions, 3 sets of close grip EZ bar presses, 3 sets of dips.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 27, 2018, 06:42:18 AM
Light legs last night.

Pyramid up on leg press:

60kg x 50, 100kg x 20, 140kg x 20, 180kg x 3 x 40 reps - 1 minute in between

Toe presses x 5 sets; GHRs x 4 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: SuperSi on April 30, 2018, 05:26:54 PM
Looking really good in the pics you put on Facebook, Dean. The level of condition you're sustaining is testament to your consistent approach :)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on April 30, 2018, 11:11:02 PM
Looking really good in the pics you put on Facebook, Dean. The level of condition you're sustaining is testament to your consistent approach :)

Thanks Si. I try my best always.  :) I'm not the strongest and certainly weaker now than I was, say, ten years ago but regular stimulation and a good diet help no end.


Since the last post I've done four more workouts: chest and bis, heavier legs, back and rear delts and delts and tris tonight. Now under 11 stones at 10st 12 1/2lbs.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 02, 2018, 07:08:18 PM
Active rest day yesterday, the first in a while. I walked 7 miles.

Today I trained chest and arms.

Incline bench x 5 sets
Flat dumbells x 3 sets
weighted dips x 3 sets plus 1 bodyweight.

one triceps extensions x 3 sets

Incline dumbbell curls x 5 sets.

Job done.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 03, 2018, 10:23:36 PM
Trained legs earlier and kept it simple.

Leg press x 12 sets - 60kg x 50, 100kg x 20, 140kg x 20, 180kg x 20, 220kg x 20, 260kg x 3 x 20, 220kg x 2 x 20, 180kg x 2 x 20 (1 minute rest in between sets)

Toe presses x 5 sets

GHRs x 4 sets


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 06, 2018, 06:40:11 PM
Yesterday I trained at the gym anticipating all the big Daves but actually as it's so hot at the moment it turned out that I was the only Dave in there! :D

I trained shoulder and triceps with accessory work for chest.

Plate loaded Matrix seated shoulder press: Think I did about 9 sets - I lost count but reckon I did at least 5 x 5 reps at working weight.

4 sets x 10 reps of lateral raises with 14kg dumbells.

Shrugs with 34 kg bells - 4 x 8-10 reps

Overhead triceps extension x 4 working sets

Cable pushdowns x 4 sets

Body weight dips x 5 sets.



Today I gave my leg a tickle in the garage with a lighter session after 5 miles' walking.

Pyramid up to 180kg then 10 sets x 20 reps with 45 seconds rest in between

Toe presses supersetted with GHRs x 4 sets with 30 seconds in between.

Fast one and legs thoroughly worked out.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 07, 2018, 07:11:57 PM
Chest and biceps at the local gym today. 

Incline dumbell, incline flyes, pec machine flyes and dips. Chest were reet pumped 😳😂

Incline dumbells pyramid up (as I've got tendinitis and currently struggling with pull ups) and then four working sets before doing some quicker cable curls with a straight bar to flush and for capillary work.

Enjoyed it.

Job interview tomorrow: presentation am and interview pm. I'm ready and will give it my best shot.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 08, 2018, 08:02:06 PM
Legs today. A bit heavier but still nursing my back so still trying to be careful.

Leg press - pyramid up and then 5 x 20 reps with 200kg (45 seconds rest in between)

Toe presses x 5 sets

GHRs x 4 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 09, 2018, 06:30:56 PM
Trained back at the gym today.

Pullovers 3 x 10 working sets
Close grip pulldowns 3 x 6-10 reps
straight arm pulldowns 3 x 6-10 reps
One arms dumbbell rows 3 x 8-10 reps
Seated cable rows 3 x 7-10 reps

Reverse flyes on the pec machine x 5 sets.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 11, 2018, 08:08:01 PM
No training for me today but I did go to see the osteopath about my long suffering back. Transpires that my pelvis was slightly misaligned and needed to be straightened up. This was causing some significant pulling on a ligament jointed to my right sacro-illiac joint. So, the guy did a great job in breaking done some of the scar tissue which had built up and impeded blood flow to the area. Apparently, after working on the area it was bright red indicating that it had been starved of decent flow for a while. He then treated me with some dry needles in the upper glutes.

Starting to feel better now and I'm stretching my quads to alleviate the slight tightness in there too. I'll be having another few appointments so all should be right over the summer, hopefully. For now, I just have to rest 48 hours, which will be the longest break I've had in ... you know, I can't actually remember! :D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 13, 2018, 08:18:05 PM
I've been catching glimpses of Bodypower hysteria on other social media. You know, in all the years I've been training I have never been! I guess I'm not that interested otherwise I'd have made the effort by now.

Short one this morning. Chest and biceps.

Incline press x 4 working sets
Incline flyes  x 3 sets
Dips x 4 sets

Incline dumbbell curls x 3 sets
Seated dumbbell curls x 2 sets ... essentially very different angles.



Title: Re: Chronicles of the physique culturist ...
Post by: Toby on May 14, 2018, 09:22:50 AM
No training for me today but I did go to see the osteopath about my long suffering back. Transpires that my pelvis was slightly misaligned and needed to be straightened up. This was causing some significant pulling on a ligament jointed to my right sacro-illiac joint. So, the guy did a great job in breaking done some of the scar tissue which had built up and impeded blood flow to the area. Apparently, after working on the area it was bright red indicating that it had been starved of decent flow for a while. He then treated me with some dry needles in the upper glutes.

Starting to feel better now and I'm stretching my quads to alleviate the slight tightness in there too. I'll be having another few appointments so all should be right over the summer, hopefully. For now, I just have to rest 48 hours, which will be the longest break I've had in ... you know, I can't actually remember! :D

A good practitioner is priceless, have you been seeing this guy for long? I have misalignment issues myself and get straighten up frequently now but my body seems to drift back naturally to the misalignment which is frustrating. Couple days break you say, could have gone to bodypower  ;)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 14, 2018, 07:50:27 PM

No training for me today but I did go to see the osteopath about my long suffering back. Transpires that my pelvis was slightly misaligned and needed to be straightened up. This was causing some significant pulling on a ligament jointed to my right sacro-illiac joint. So, the guy did a great job in breaking done some of the scar tissue which had built up and impeded blood flow to the area. Apparently, after working on the area it was bright red indicating that it had been starved of decent flow for a while. He then treated me with some dry needles in the upper glutes.

Starting to feel better now and I'm stretching my quads to alleviate the slight tightness in there too. I'll be having another few appointments so all should be right over the summer, hopefully. For now, I just have to rest 48 hours, which will be the longest break I've had in ... you know, I can't actually remember! :D


 ;D ... why didn't I think of that. Possibly because I had mini-me in tow this weekend. Saved by my youngest son!


Tonight was a leg tickle. Managed to work up to 220kg for 3 sets of 20. But I'm being a bit careful as my back is still awfully sore. Legs are looking pretty decent thought considering I'm not quite at full bore.

Overall I did 8 sets on the leg press, 3 sets of sissy squats, 3 sets of GHRs and 4 sets of toe presses. Perfectly swift.
A good practitioner is priceless, have you been seeing this guy for long? I have misalignment issues myself and get straighten up frequently now but my body seems to drift back naturally to the misalignment which is frustrating. Couple days break you say, could have gone to bodypower  ;)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 15, 2018, 05:58:34 PM
My back is such a pain in the arse. And that is such a tragic pun. Regardless I trained back today with plenty of stretching both before and after my workout.

Pull-ups x 4 sets
Bent-over barbell rows x 5 sets
Bench pullovers x 4 sets
Back extensions x 3 sets

Bent-over lateral raises x 4 sets

All done in around 30 minutes.

Also walked 5 miles.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 16, 2018, 09:19:38 PM
So day I didn't walk but instead trained delts and triceps.

Military press x 6 sets (5 @ working weight)
Side lateral raises x 4 sets
Shrugs x 4 sets

Close grip ez bar presses x 4 sets
Dips x 4 sets

Job done.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 20, 2018, 08:42:50 PM
In the last four days ...

Chest and biceps on Thursday, leg workout on Friday, rest yesterday (but I walked around 10 miles) and today I did a pull workout at the gym. I think I'm going to revert to pull, legs, push again as I've decided this works best for me and I actually prefer it.

Bench pull-overs x 5 sets (pyramid up to 3 working sets)
Supinated close grip pull-downs x 4 sets
Straight arms pull downs x 3 sets
Bench supported two arm dumbbell rows x 5 sets
Seated cable rows (close grip) x 3 sets

Incline dumbbell rear flyes x 4 sets

Incline biceps dumbbell curls x 4 sets (3 working weight)
Standing biceps dumbbell curls x 2 sets


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 21, 2018, 08:22:58 PM
It's been coming on for a while but finally my back is knackered.

It'll be complete rest until I see my osteopath on Friday and then further rest thereafter. I can see this taking a good 10 days and then a return to non-weight bearing exercises to begin with.

On a scale of 1-10, 10 being the worst experience I encountered in September 2016 this is probably an 8. I'm able to get around but not easily and I'm on Ipubrofen, as of tonight, to reduce the inflammation and discomfort.

I'll get there again.


Title: Re: Chronicles of the physique culturist ...
Post by: ben-howard on May 21, 2018, 09:01:21 PM
Oh no! Sorry to hear this dean, hope you get it sorted quickly, you bounced back before and will again Iím sure!


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 22, 2018, 06:53:55 AM
Oh no! Sorry to hear this dean, hope you get it sorted quickly, you bounced back before and will again Iím sure!

Yes, thanks Ben, it all takes time, and maybe a signal finally that I need to back off a bit and train within my means. I'm sure part of my recovery involves an adjustment in mindset. As it's unlikely I'll be competing again I should simply lower my frequency to enhance recovery. Thirty four years lifting can take a toll.


Title: Re: Chronicles of the physique culturist ...
Post by: ben-howard on May 22, 2018, 09:11:53 AM
A good approach mate, high frequency must be a strain at times. But Iím sure youíll bounce back mate youíll find your stride again mate itís ingrained in you!


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on May 22, 2018, 01:54:09 PM
Any idea on the root cause of the flare up Dean?

Such an annoyance and as a fellow back injury sufferer, you have my sympathy. Just accept the couple weeks loss and then push on only when ready


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 26, 2018, 09:34:27 AM
Thanks Ben. :)

Toby, the deepest root is when I first injured my back thirty years ago long jumping. That's when the misalignment was first caused. Later I injured it squatting and rowing and, well, just weight training.

The thing that's triggering it most, it seems, is leg pressing. Using weights, reps, volume and frequency that my legs can handle but which my skeleton can no longer deal with on a regular basis and recover adequately. I'm afraid it's a factor of age and wear and tear. Simple. I've been lifting for 34 years and at some point it has to take a toll. It has and so I'm now going to reduce the frequency with which I train and start yoga. No kidding. I think I can lift weight 3-4 times per week max and then supplement with plenty of walking and yoga.

As I'm not going to compete again - this has effectively answered any small doubt I may have had - and just work to maintain a good physique while recognising it's not about competing anymore.

All good. :)


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on May 27, 2018, 10:34:21 AM
That sounds a sensible and sustainable way to approach it Dean. Slide into a retirement from the competitive side while maintaining a good physique. It will allow you to enjoy life and create a nice balance, in theory


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 27, 2018, 07:41:56 PM
That sounds a sensible and sustainable way to approach it Dean. Slide into a retirement from the competitive side while maintaining a good physique. It will allow you to enjoy life and create a nice balance, in theory

No absolutely. I've had a good run and I've had the absolute best out of my body. I've no regrets and there's nothing left in the tank, so to speak.

I'd quite like to do more cycling too so I'm going to see about this at some point, I think.



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 29, 2018, 06:01:40 PM
So, not much to report other than an overwhelming lack of training. In fact an overwhelming lack of exercise. Very untypical but most definitely necessary.

My back hasn't been too good but now a few days in I think today has started to show signs of some improvement. I'm hoping that a week on Saturday/Sunday I might be sufficiently fit to resume exercises with body weight only, principally pull-ups and dips. In the meantime I'm managing everything with a radically reduced carb intake and fewer overall calories. It seems to be working so far and body weight has reduced (due to atrophy), so I'm now down to 10st 9lbs.

Still, I will hopefully be lean and fit by August if my recovery continues. I'm also thinking of buying a bike on the cycle to work scheme. I think it would help me a lot fitness wise and also with my back moving forward. And something else to get excited about - (the choosing a bike, that is).


Title: Re: Chronicles of the physique culturist ...
Post by: SuperSi on May 30, 2018, 09:43:06 AM
Sorry to read about your back issues, Dean. That must be incredibly frustrating for you. Hopefully, as you alluded to, there's light at the end of the tunnel. :)


Title: Re: Chronicles of the physique culturist ...
Post by: Maveric Matt on May 30, 2018, 09:58:10 AM
So, not much to report other than an overwhelming lack of training. In fact an overwhelming lack of exercise. Very untypical but most definitely necessary.

My back hasn't been too good but now a few days in I think today has started to show signs of some improvement. I'm hoping that a week on Saturday/Sunday I might be sufficiently fit to resume exercises with body weight only, principally pull-ups and dips. In the meantime I'm managing everything with a radically reduced carb intake and fewer overall calories. It seems to be working so far and body weight has reduced (due to atrophy), so I'm now down to 10st 9lbs.

Still, I will hopefully be lean and fit by August if my recovery continues. I'm also thinking of buying a bike on the cycle to work scheme. I think it would help me a lot fitness wise and also with my back moving forward. And something else to get excited about - (the choosing a bike, that is).

Hope you see some improvement on the back soon.  I know how debilitating it can be. I doubt you would have seen much atrophy at this stage? possibly just glycogen reduction?

Obviously gym comes first for me, but cycling can be an enjoyable hobby.  In some ways it can trump weight training in terms of sense of short term achievement.  Getting to the top of a big climb can give you a good sense of satisfaction  :)  (remind me of this when I'm doing a 50 mile sportive on Sunday!   :D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 30, 2018, 03:37:16 PM
Sorry to read about your back issues, Dean. That must be incredibly frustrating for you. Hopefully, as you alluded to, there's light at the end of the tunnel. :)

Thanks Simon. It's one of those things. In the past it would have really disturbed me - (the prospect of not being able to train) but now it all seems much less significant. I'm really only concerned with being able to walk freely again without looking like I've 'cacked' myself  ;D

It's improved again today and I've been on my feet more. Just stretched out and it clicked back into place again. The clicking is a good sign on sacro-illiac joint stretches as it least denotes mobility. I'm optimistic I'll be walking pretty well by the weekend now. Fingers crossed.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 30, 2018, 03:43:36 PM
So, not much to report other than an overwhelming lack of training. In fact an overwhelming lack of exercise. Very untypical but most definitely necessary.

My back hasn't been too good but now a few days in I think today has started to show signs of some improvement. I'm hoping that a week on Saturday/Sunday I might be sufficiently fit to resume exercises with body weight only, principally pull-ups and dips. In the meantime I'm managing everything with a radically reduced carb intake and fewer overall calories. It seems to be working so far and body weight has reduced (due to atrophy), so I'm now down to 10st 9lbs.

Still, I will hopefully be lean and fit by August if my recovery continues. I'm also thinking of buying a bike on the cycle to work scheme. I think it would help me a lot fitness wise and also with my back moving forward. And something else to get excited about - (the choosing a bike, that is).

Hope you see some improvement on the back soon.  I know how debilitating it can be. I doubt you would have seen much atrophy at this stage? possibly just glycogen reduction?

Obviously gym comes first for me, but cycling can be an enjoyable hobby.  In some ways it can trump weight training in terms of sense of short term achievement.  Getting to the top of a big climb can give you a good sense of satisfaction  :)  (remind me of this when I'm doing a 50 mile sportive on Sunday!   :D


Thanks Matt. Yes, a bit of atrophy and a little depletion. I was 1/2lb lighter this morning too. All bodes well as I'm looking forward to keeping at around 10 1/2 stones again. It's all well and good building up to over 11 stones, and I'm pretty lean at this, but I do feel much less mobile and I'm always aching or feeling heavy. When my eldest son thinks he's marginally slower than me on his feet is a sure sign I need to get fit and mobile just to reveal the truth of the matter  ;D ;D

The best bike I ever had was stolen back in 2003. I bought it just before Christmas in 2000 - it was  Trek hybrid, which cost £350 back then. I remember going out on it twice around the hills of Leicestershire on Christmas day in 2000. As you say a great feeling to reach the top of a challenging ascent and I was wheezing like a butcher's dog at the top of one of those baby monsters.

Good luck with the Sportive - I'd be more concerned by my ass cheeks (and the rest  :D) over that time frame ;D


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on May 31, 2018, 04:47:14 PM
Bit more progress today. More mobile and walking more freely. Small steps - figuratively and quite literally.



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 01, 2018, 06:46:12 PM
Good progress yesterday. Following a night out, the first in ages, and sharing a bottle of Prosecco too, I managed to walk 2 miles back from town without a reaction to my back. Today I've walked a couple of miles too, with a haircut in between. All's well.

Physique wise having put a few carbs back in I've filled out quite nicely and actually probably look better than I did a few weeks back before I hurt myself. At around 10st 9lbs now and starting to feel better on my 12th consecutive day of rest from weight training.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 03, 2018, 11:17:41 AM
I walked 4.5 miles yesterday and back to working out again today!

This morning I exercised for almost an hour and did an upper body session incorporating 7 sets of pull ups, 3 sets of bench pullovers, 5 sets of dips, 3 sets of high reps seated dumbbell press, 3 sets of high reps lateral raises, 3 sets of pronated rear delt flyes, 5 sets of one arms dumbbell extensions and 5 sets of seated dumbbell curls.

Felt good, huge pump and looking reasonable for a two week layoff, the longest I can remember in many, many, years, around 20, I think.


Title: Re: Chronicles of the physique culturist ...
Post by: SuperSi on June 04, 2018, 09:51:17 AM
Great to see you back training again, mate.  :)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 05, 2018, 06:01:20 PM
Great to see you back training again, mate.  :)

Thanks Si  :)

Just put another session together a little earlier - upper body again as I'm not yet strong enough in my lower back to entertain leg training.

At 6.30pm this evening I'm doing a yoga beginner's class. Will be interesting.


Title: Re: Chronicles of the physique culturist ...
Post by: Toby on June 06, 2018, 08:23:09 AM
Great to see you back training again, mate.  :)

Thanks Si  :)

Just put another session together a little earlier - upper body again as I'm not yet strong enough in my lower back to entertain leg training.

At 6.30pm this evening I'm doing a yoga beginner's class. Will be interesting.

Have you looked at hot yoga? I cannot say I know much about it but was talking to Nicola about it last week and she explained its benefits so I am looking to give it a go myself


Title: Re: Chronicles of the physique culturist ...
Post by: Nic on June 06, 2018, 12:30:01 PM
Ooh glad I got you interested! I must say I am *loving* my hot yoga. I've tried yoga in the past but never stuck with it, but there's something different about this.

Dean - I hope the yoga is a benefit to you in general and particularly with the current niggles. I'm far from a yoga expert but obviously tell the teacher your injuries/issues and they will advise on which poses not to do, or give you modifications etc.


Title: Re: Chronicles of the physique culturist ...
Post by: Maveric Matt on June 06, 2018, 12:33:44 PM
What the hell is 'hot' yoga??
Yoga does seem quite popular again lately and I know a few guys from work who have got into it and enjoy it, and find it compliments their sports (mostly cycling).


Title: Re: Chronicles of the physique culturist ...
Post by: Nic on June 06, 2018, 02:57:07 PM
Well Matthew if you followed my blog, you would find out. (It's yoga in a heated room)

Definitely a good supplementary thing for all sports tbh - I'm finding it very beneficial for weight training.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 07, 2018, 05:16:10 AM
Great to see you back training again, mate.  :)

Thanks Si  :)

Just put another session together a little earlier - upper body again as I'm not yet strong enough in my lower back to entertain leg training.

At 6.30pm this evening I'm doing a yoga beginner's class. Will be interesting.

Have you looked at hot yoga? I cannot say I know much about it but was talking to Nicola about it last week and she explained its benefits so I am looking to give it a go myself

I have heard of hot yoga but confess I know nothing about it, nor have I looked it up to check it out. Maybe something to consider ...



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 07, 2018, 05:19:34 AM
Ooh glad I got you interested! I must say I am *loving* my hot yoga. I've tried yoga in the past but never stuck with it, but there's something different about this.

Dean - I hope the yoga is a benefit to you in general and particularly with the current niggles. I'm far from a yoga expert but obviously tell the teacher your injuries/issues and they will advise on which poses not to do, or give you modifications etc.

Thanks Nic. I hope so too. I turned up to the class and unfortunately it was full the other evening, probably due to the glorious weather, so I returned home. I've been told I can go same time next week. Eventually eh?


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 07, 2018, 07:33:14 PM
Back to doing push/pull.

Also back to benching today. Very light, but still it's progress. Incline bench, flat dumbbell and dips. The kneeling dumbbell shoulder press, seated side laterals. Close grip ez bench and dumbbell triceps extensions to finish.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 10, 2018, 07:19:27 PM
Two more workouts in the bag and gradually my back is becoming stronger. I've done pull and push, incorporating some leg work (glute ham raises and sissy squats) in my pull-workout.

Things are moving in the right direction. :)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 13, 2018, 08:44:32 PM
Back has been a bit sore mainly induced by seating at work. Anyhow progress there is being made because I've recently had a workplace assessment and will soon be receiving a standing desk. I already have a wooden based chair to sit on which is great.

I'm now configuring quad work in my push workout and hamstrings in my back workout. First time for everything. Obviously the leg work is relatively light at the moment as I'm simply doing body weight and some weighted sissy squats at the end of my push workout. Ditto for GHRs at the end of my back workout. Seems to be doing the trick.

I've lost size on my legs but this actually looks better in clothes since my legs are big anyway. I'm down to 10 1/2 stones and my abs are now also sharper than below.

Staying healthy is the aim and so far so good.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 19, 2018, 05:31:44 PM
Training is happening on a fairly frequent and almost daily basis. I'm still following a pattern of one half my body as 'push' and the other as 'pull'.

Tonight was a 'pull' session.

Currently I'm prioritising my lower back so I begin with 5 sets of 20 reps back extensions. Then I complete 5 sets of glute ham raises.

From here 5 sets of wide pronated grip pull-ups, 2 sets of close supinated grips pull-ups and 3 sets of dumbbell curls. To finish I did 4 sets of rear delt flyes with a 5kg plates lying over a bench and emphasising full range and contraction at the top.

All done in around 35 minutes. Back looks pretty wide and hamstrings haven't gone anywhere. Quads have lost some size as I'm still only tickling them with baby weights but my chest and delts are no on their way back up.

It's amazing just how quickly my body seems to respond. I just have to keep my diet good and then everything falls into place when I'm able to train properly.

My back isn't 100% but it's improving all the time, which is good.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 21, 2018, 07:09:24 PM
Yesterday I walked a lot. In fact I'm pretty much averaging about 6 miles a day. Today was the same and I did a push workout tonight.

Twenty sets for upper body and five for quads.

Incline bench x 4
Flat flyes x 3
Military press x 4
Side laterals x 4
Dips x 3
One arm dumbbell extensions x 3
Leg press x 5 sets



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on June 27, 2018, 07:27:12 AM
Still going well and my back is steadily improving. Again it's not yet 100% but with each passing week it does feel stronger. Interestingly as I'm forced into going lighter with my legs, tagging on sets at the end of either push or pull sessions, my upper body seems to be filling out more and looking better for being prioritised.

Last night I did a push session:

Incline press x 4 sets
Dips x 3 sets
seated dumbbell press x 3 sets
seated lateral raises x 3 sets
one arm dumbbell extensions x 3 sets
Leg press x 5 sets working up to 3 x 20 @ 180kg.
 


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 03, 2018, 07:43:38 AM
Training quite well and consistently which is important. As of the end of last week I've reverted to a push/legs/pull routine as my back is now strong enough to cope with a full leg workout. In fact I managed 3sets of 20 at 200kg on the leg press two days ago. My legs have responded instantly and now look much fuller. Still no rowing movements for back just two varieties of pull ups and weighted back extensions with a 20kg plate. My back looks pretty good actually and not much different from its best. So, all is well.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 09, 2018, 09:15:07 PM
Training is ticking along reasonably well. I'm moving on a three on one off basis and sometimes a straight through with six on the bounce.

Tonight's session was 'pull'.

Five sets of pull ups and three sets of chins for upper back. Four sets of dumbbell curls, four sets of rear delts flyes pronated on a bench and four sets of back extensions on the GHR.

Simply workout but back looks quite reasonable considering I haven't performed any rows for approaching two months now.


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 13, 2018, 07:21:08 PM
Back is still a bit fussy but I'm managing it and still training reasonably well. To aid the problem I've recently bought myself a decent hybrid bike on the cycle to work scheme. It's a Specialised Sirrus with hydraulic discs. It looks really smart but importantly performs really well. The last two evening I've been out for around 30 minutes and then returned to do plenty of stretching. In fact last night as cycled as a substitute for training my legs as my back had been tricky all day.

All working out well. Current body weight 10 stones 6lbs  8)


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on July 18, 2018, 05:18:47 PM
Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 18, 2018, 07:44:41 PM
Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?

Hi Allan,

Thank you. My back? Is not great and I'm managing it as best I can. It's a lot better than it was. Still I'm unable to perform anything bent over or even involving rowing. All I do is pull-ups and chins and back extensions on the GHR machine. Regardless it still looks pretty decent and I haven't really lost anything. I'm more concerned about keeping healthy and sustaining this over time. I'm able to walk freely and push myself on my new bike.

And herein lies the answer to your second question: my high intensity cardio now comes from what amounts to interval work on my bike. This isn't designed but rather happens as I cycle around York, stopping for lights, recovering and then burning up again. So I'm getting decent aerobic exercise which is really positive. At the end my legs are shot and massively pumped. I'm trying to sustain one leg workout with weights per week. This was last night. No tail off in performance really. Still able to hit sets of 20 with 220kg. I could go heavier, it's in the tank, but I'm airing on the side of caution, naturally.

How is your training?


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on July 23, 2018, 04:52:01 AM
Hi Dean!

Thanks a lot for your answer.

You are one of my favourite inspirations.

You have lower back problems? So the rowing machine is not possible? By the way.....chins and pull-ups are all you need.

One question: Are there any workout vids from you?



Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 25, 2018, 06:08:23 PM
Hi Dean!

Thanks a lot for your answer.

You are one of my favourite inspirations.

You have lower back problems? So the rowing machine is not possible? By the way.....chins and pull-ups are all you need.

One question: Are there any workout vids from you?



Thanks Allan. Yes, I've had lower back issues for over 30 years, first caused through long-jumping and a slight anterior rotation of the pelvis on my right hand side. I probably could use a rowing machine but I prefer back extensions for now on the GHR machine I have. The rest is upper back work, as you know, and my back hasn't suffered so much since I've modified things recently.

No workout vids from me. I think the best time to have done this would have been last Autumn on the run up to competing in Boston. I was in top shape then, and moving quickly with decent strength levels and without too many injury worries. Alas it didn't happen.

Today I decided to ride my bike for just under half an hour rather than train legs with weights. Still gave me a massive pump and good for fitness too. My legs haven't shrunk much either. Just goes to show what can be done with different types of exercise rather than weights all the time. Don't get me wrong it wouldn't do for competition preparation but for general maintenance and upkeep it's more than sufficient.


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on July 26, 2018, 01:57:59 PM
Hi Dean!

Thank you. You are right with your attitude. I like your readings very much! Please donīt stop!!!


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 26, 2018, 07:44:17 PM
Tonight's was a 'push' workout, quite quick and not too heavy for twenty sets in total

Incline bench x 4 sets - up to 75kg on 30 degrees.
Dips x 4 sets
Standing dumbbell press - around 16-17kg for reps to failure x 4 sets
Standing lateral raises 14kg x 4 sets
Close grip bench with ez bar 55kg x 4 sets



Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on July 27, 2018, 05:42:17 PM
Hi Dean!
Thanks. You are strong!

Iīm interested in your cadence per rep for example at dips and leg press: positive, negative and static? or short: how is your TUT at these exercises?


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 28, 2018, 02:48:39 PM
Hi Dean!
Thanks. You are strong!

Iīm interested in your cadence per rep for example at dips and leg press: positive, negative and static? or short: how is your TUT at these exercises?

Thanks Allan, I wouldn't consider myself strong but my strength endurance is still pretty reasonable. Generally speaking I control the negative or eccentric phase always and shift the concentric aspect as quickly as possible. This is especially pronounced on a movement like dips. On the leg press, however, my reps are smoother and more rhythmic without locking out. It take me 35 second to perform a set of 20 reps on the leg press. The only isometric tension I incorporate is on chins to engage the biceps more and also sometimes on standing dumbbell curls.

Today's pull workout:

Pull ups x 6 sets - 48 reps
Chins x 4 sets - 24 reps
standing dumbbell biceps curls 14kg x 3 x 8 reps
pronated rear lateral raises x 4 sets (5kg plate)
Back extensions x 4 x 12 reps.


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on July 30, 2018, 09:03:01 AM
Hey Dean!

PERFECT! Thanks.

Hope to see soon new pics :)


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on July 30, 2018, 02:51:55 PM
Had a good leg workout yesterday and hardly felt it breathing wise. I think the bike riding is paying off.

I just did a straight pyramid from one plate up to six plates a side for 20 reps each set with about 90 seconds rest in between the heaviest sets. Then I moved down to 4 plates. Eight sets in total.

Three sets of sissy squats of 12-14 reps with a pair of 14kg dumbells.

Four sets of GHRs and then four sets of toe presses to finish.


Today I did a push session (now on holiday with the kids for eleven days).

Incline press @ 70kg x 4 sets

Bodyweight dips x 4 sets

Standing lateral raises x 4 sets

Standing dumbbell shoulder press x 3 sets

Close grips ez bar bench x 5 sets.

All complete in around 35 minutes.   8)



Title: Re: Chronicles of the physique culturist ...
Post by: Turpin on July 30, 2018, 09:59:18 PM
Always love the simplicity ( yet effectiveness ) of the method you employ Dean.

T. 


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on August 02, 2018, 02:13:41 PM
Thanks Craig. Still ticking over. I hope your rehab is going well too. Dean.


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on August 09, 2018, 05:40:11 PM
Hi Dean!

How much cardio do you do theses days?


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on September 01, 2018, 10:28:44 AM
Hey Dean!

How are you?


Title: Re: Chronicles of the physique culturist ...
Post by: DDG on September 04, 2018, 08:07:49 PM
Hey Dean!

How are you?

Hi Allan,

All is well thanks. Busy doing other things recently but still training on a three on one off basis with a bike ride often in between. I ride for around 25-28 mins on a route I have which is around 8 miles, I think.

So Iím pretty fit still. Poundages are healthy and Iíve recently reintroduced bent over rows, albeit with lighter poundages.  Weighing in at between 147-149 lbs and fairly lean.


Title: Re: Chronicles of the physique culturist ...
Post by: AllanD on April 25, 2019, 06:23:00 AM
Hey Dean!

What about you? Do you still training? How often?

What about your health and back?

Hope for an answer!