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 11 
 on: March 16, 2019, 10:09:23 PM 
Started by felix - Last post by felix
Here are a few photos of me taken on stage at the comp last Sunday where I came 1st Place in the o40s Mr Athletic and 1st Place in the o40s Mr Physique.












 12 
 on: March 16, 2019, 10:03:24 PM 
Started by felix - Last post by felix
I weighed myself on Saturday I was 11.3 lb so I have put on 2 1/2 lb since last week. I will just keep my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again next week and see what happens.

 13 
 on: March 16, 2019, 10:02:33 PM 
Started by felix - Last post by felix
Last week I weighed myself on Sunday the day of my comp I was 11.0 1/2 lb so I lost 1 lb in the week before my show. I just ketp my Macros Pro 232.5g, Carbs 351g, Fats 100g and Calories 3231 per day again last week with a few extra meals added in here and there to see what would happen.

 14 
 on: March 16, 2019, 04:57:51 PM 
Started by felix - Last post by felix
Just checking out your journal -  you've been keeping it up for a few years it seems.

Have you had any injuries during that time (I'd assume so) - if so, how did you deal with it to keep on track, and what did you change?

I have what I believe to be tendonitis in my shoulder (subscapularis) and have been out of the gym for a few weeks just resting it before starting rehab.


I have had quite a few injuries over the years between my elbows, shoulders and lower back, my shoulder give me that much bother I no longer train shoulders directly and in my chest workouts there are only a couple of exercises I can do without much pain so I just do more sets of these couple of exercises, for quite a while during 2017 and well in to 2018 both my elbows were that sore when I was training biceps and triceps even with very light weights that I did not train them directly for months but thankfully I am now training both Biceps and Triceps directly again without much bother if I stick to certain exercises. So I find if I have any injuries the best thing is just to work around them and if any exercise hurts to much just avoid that exercise and do something else that does not hurt instead.

 15 
 on: March 16, 2019, 03:44:22 PM 
Started by egg-custard - Last post by egg-custard
I taking in 200 grams of carbs today as Iím out for a very long run tomorrow around 18 miles
So Iím probley knocking myself out of ketosis for a short while but as the carbs will be burnt off it will be
Easy to get back to ketosis
Today was rest day my arm is a little sore again
So Iím taking some anti inflammatory to help matters
I still seem to loose a little strength in my right arm
Which is hindering my progress to get past my level of weights from before Christmas

 16 
 on: March 16, 2019, 11:13:12 AM 
Started by felix - Last post by egg-custard
Wow really really well done felix fantastic achievements
All your hard work and dedication payed off well
Look foward to your piccies
Again well done mate
Eggy

 17 
 on: March 16, 2019, 02:53:38 AM 
Started by felix - Last post by felix
I am delighted to say I came 1st Place in the o40s Mr Physique Class, 1st Place in the in the o40s Mr Athletic Class and 2nd Place in the Mr Classic Physique Class at the NIFMA Show in Belfast last Sunday. Here is a video of my Classes and Routines from the show allow for some reason he never put the Mr Classic Physique Class in the video, I have a lot of photos I will put some them up on here latter.

https://www.youtube.com/watch?v=8Bvvxj6bfxg&t=164s

 18 
 on: March 16, 2019, 02:46:42 AM 
Started by felix - Last post by felix
I trained Legs on Today

LEGS

WALKING DUMBBELL LUNGES
BW X 20
24LB DB,s X 12
41LB DB,s X 12
68LB DB,s X 12
112LB DB,s X 12

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
260KG X 6
300KG X 6

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 13

STANDING CALF RAISES
260LB X 20
325LB X 20
390LB X 20

 19 
 on: March 16, 2019, 02:44:18 AM 
Started by felix - Last post by felix
I trained Chest and Biceps on Wednesday

CHEST

DUMBBELL BENCH PRESS
35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
74LB DB,s X 8
74LB DB,s X 6
74LB DB,s X 6
52LB DB,s X 20

PEC DEC
28KG X 10
35KG X 10
42KG X 10
49KG X 10
56KG X 10

BICEPS

STANDING EZ BAR CURLS
20KG X 10
25KG X 8
30KG X 6
35KG X 6
40KG X 6
45KG X 6

TRICEPS

KICKBACKS
24LB DB,s X 10
30LB DB,s X 8
35LB DB,s X 6
41LB DB,s X 6
46LB DB,s X 6

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

GLUTE BRIDGE HOLDS
25s X 4




 20 
 on: March 16, 2019, 02:38:09 AM 
Started by felix - Last post by felix
I trained Back on Monday.                                                                                                                                                           

BACK

DEADLIFTS
60KG X 5
80KG X 5
100KG X 3
120KG X 3
140KG X 2

CLOSE GRIP CHIN UPS
22 REPS
20
18

HYPER EXTENSIONS
15 X 3

PLANKS
45s X 4

HIP THRUSTS
25s X 4

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