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Author Topic: Training, Eating and life  (Read 340813 times)
SCOTTGALTON
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« Reply #2310 on: October 10, 2017, 01:07:43 PM »

Reached a peak just after the Ukdfba Southern

This weeks been good so far with the pure whey which I'm happy about. Reflex is not cheap. However I'm a big fan of their Nexgen multi vit.

Current diet mirrors that of Ben

1) eggs, oats, berries and honey
2) shake + nuts, banana, oats
3) chicken and veg
4) shake and nuts
5) dinner, varied but always home made
6) peanut butter and shake.

On workout days the oats and banna shake combo are post workout and another shake of just whey is 10am.

Back

deads from the floor
180kg x 6
140kg x 8

lat pulldown
65kg x 6

lat pull-down with independent pullies and d handles

50kg x 8
50kg x 8 then 2 drops

hammer 1 arm row
55kg x 8
55kg x 8 1 drop x 10

10 minutes hiit on the stairmaster. Quite hard
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ben-howard
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« Reply #2311 on: October 11, 2017, 08:50:34 PM »

Really like that structure of diet mate, works well with a busy schedule

Trainings looking nice and strong too, looking forward to the session!
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SCOTTGALTON
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« Reply #2312 on: October 12, 2017, 01:19:39 PM »

Thanks mate. I nicked it of you lol Does make things much easier and the benefit is on prep I can just follow it every day without any worries.

Digestion wise on pure whey this week and it's been fine. Trying the isolate next week.

Chest and Biceps

Incline dumbells
34kg x 8
34kg  x7

incline bar press
60kg x 8
70kg x 4 ds 60kg x 3

flys
18kg x 10
18kg x 8

ss
fly machine
2 sets with a drop at the end. Can't remember the weights.

seated dumbbell curls
14kg x 8
14kg x 8 rp 2

straight bar curls
30kg x 8
60kg x 6 ds 20kg x 5

hammers
18kg x 6 ds 12kg x 6 ds 8kg x 10

10 minutes hiit on the spin bike. Really good new spin bike with timers on. You can really nail the sprints, so much so I was really struggling near the end and soaked.
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SCOTTGALTON
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« Reply #2313 on: October 15, 2017, 07:18:03 PM »

Really loving training at the moment. Got some weight on this week. 68.3kg  Having 2700 cals and a bit more on some days depending on our dinner meal.


Legs Saturday morning at 7am

Leg ext
72.5kg x 12
80kg x 11 1 drop 50kg x 10
New machines are as smooth as silk, great kit.

Hammer strenght leg press
400kg x 12
450kg x 10 1 drop

squats
100kg x 8
120kg x 6
No mirror in front of the racks which really does focus the mind on feeling the move.

seated hamstring curls
72.5kg x12
80kg  x 8 1 drop

life fitness leg press
just did a couple of 20 rep sets. Don't really like it, doesn't go low enough.

calf press
can't rememeber weight did 2 working sets and some rest pause.
 
sldl
100kg x 10
130kg  x 6

Then did abs

The week after the UKDFBA finals we have a weeks holiday so I'm going to take a week off the gym. Total rest, get a couple of massages in and be ready to rock and roll to make the most of the offseason before next years prep starts, whenever that might be,
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Maveric Matt
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« Reply #2314 on: October 16, 2017, 12:33:18 PM »

Next years prep talk already..... Wink  I'm sure this weekends finals will motivate that!
What weight would suit you best? around 66K?
Squatting without a mirror must be horrific! I take it they just haven't got around to fitting one yet??
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SCOTTGALTON
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« Reply #2315 on: October 16, 2017, 01:09:27 PM »

I can't wait mate. I'm ready to rock and roll.

I compete about 59kg so I'd not get above 69kg really. Just getting the calorie up and pushing hard in training.

They have positioned the two power racks in such away that you can't get a mirror in front of them. It's a bit odd but It does focus the mind to how the movement feels. The racks are really good so I know I'm safe.
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SCOTTGALTON
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« Reply #2316 on: October 17, 2017, 01:28:15 PM »

The whey isolate test seems to be going well, seem to digest it better.

Shoulders and triceps

Seated dumbbell press
34kg x 8
30kg x 6 ds 20kg  3

Laterals
10kg x 12
14kg x 10
14kg x 8

cable side laterals
ss
rear delt high cables
2 sets 10 reps each

Shoulders got really pumped even though my bicep tendon is mega tight.

Pushdowns
24.5kg x 8
24.5kg x 8

overhead dumbbell ext
34kg x 6
30kg x 6

dips
me x 10
me x 10

10 minutes on the spin bike for hiit. Quite challenging, however I can't see me being able to do hiit on any other kit apart from the bikes.
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SCOTTGALTON
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« Reply #2317 on: October 19, 2017, 01:22:15 PM »

Chest and biceps today

Incline dumbells

36kg x 9
30kg x 8

For some reason we have kept the old technogym dumbells with the exception of 34,36,38,40,42 which are Jordan and are really well balanced.

Incline bar
70kg x 6
60kg x 4 rp 2

fly machine
30kg x 8
27.5kg x 8 1 drop

incline flys
16kg x8
16kg x 10

dumbbell curls
16kg x 8
16kg x 8

ez curl
30kg x 9
30kg x 8

straight bar curl
21kg x 8 the 2 drops

then 10 minutes hiit on the normal bike.
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SCOTTGALTON
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« Reply #2318 on: October 24, 2017, 10:20:22 AM »

Wow what a weekend that was.

Saturday I had the pleasure of training back with Ben Howard in the hotel gym, which is as stacked out with kit just like any gym. Really enjoyed the session, a lot more volume than I'm used to but I hung in there and feel pretty sore from it. After deads Jan joined in an she was really happy she did.

Sunday started early. The show was absolutely outstanding. I don't think there was a weak athlete in the whole show and with ex world champions not placing it just goes to show how deep the quality of athlete was. Nice to see my Good friends Ian Hendy and Rich Walker winning their respective classes and looking world beating. It was also a real honour to meet the team from all the other respective countries who competed and made the show a true international event.

Yesterday was spent driving home, trying to get our tv fixed, the winds have blow the dish off or buggered the cable and our toilet sorted, sometimes it flushes,sometimes not!! and getting in 11 hours sleep.

Off work this week so going to take a week off the gym. Don't feel I need it but training would negatively impact our week off and there is plenty of time for training.

I just wanted to say what a privilege it is to be part of something so fantastic as the UKDFBA family. Both myself and Jan really enjoy the time we get to spend with like minded people and being able to support the Kemps who really do put in tonnes of unseen work for natural bodybulding both in the Uk and with other countries
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SCOTTGALTON
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« Reply #2319 on: October 24, 2017, 10:22:13 AM »

Going to miss being part of the crew next year when hopefully I will be on stage. Just have to qualify
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SCOTTGALTON
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« Reply #2320 on: October 28, 2017, 05:53:58 PM »

After 5 days away for the gym I was getting the need to train today.

Shoulder is still tight after a very brutal sports massage so did a full push session so the shoulders were nice and warm after chest.

2 working sets

Incline dumbells
chest press machine
flys
dumbell press 1 set
barbell press 1 set
laterals
rear laterals
pushdowns
dips

The  did 15 minutes hiit on the spin bike to offset a week of more relaxed eating whilst on holiday
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SCOTTGALTON
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« Reply #2321 on: October 31, 2017, 02:30:04 PM »

Had the pleasure of hooking up with Ian Hendy and Rich Walker on Sunday at 7am fresh off the back of their winds at the UKDFBA. I can honestly say they are looking bonkers.

Workout was

BACK
V BAR PULL DOWNS
V BAR LOW CABLE ROW
REVERSE GRIP BARBELL ROW
SHRUGS
2 working sets after warming up and drops

Biceps
straight bar curls
dumbbell curls
2 working sets and drops

seated calves
standing calves.

As you can imagine, very intense.

To get back into my routine I did a bit of chest and cardio today. Not full bore but wanted to be back into routine.

incline barbell press
press machine, just arrived
fly machine
just did one set after warm ups as I really felt like I had nothing in me. Then did 10 minutes hiit on the recline bike.

Although I really loved my holiday, it's really nice to be back eating on routine. I'm defiantly a higher fat and protein guy and feel better when that's how I eat. Last week was all over the shop but to be honest I love cake  Grin
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SCOTTGALTON
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« Reply #2322 on: November 02, 2017, 02:14:46 PM »

Shoulders and Triceps

bar press
60kg x 10
60kg  x8

laterals
12kg x 11 very strict
14kg x 10 bit looser

cable laterals
5kg x 8
5kg x 8 and a couple of negatives

face pulls
20kg x 10
20kg x 10


pushdowns
25kg x 8
25kg x 8 1 drop

overhead dumbbell
30kg x 8
30kg x 8

dips
me x 8
me x 8

10 minutes on the spin bike for hiit today.  All good, right shoulders a touch tight but it seems to be how it is these days. Doesn't affect my every day life so I can live with it. Inflamed bicep tendon seems to be the problem. Massage booked on Saturday for my legs and will ask her to de knot my shoulders if she has time.

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SCOTTGALTON
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« Reply #2323 on: November 07, 2017, 02:55:37 PM »

A couple of workouts not logged

Legs on Saturday
Leg ext 2 working sets
leg press 2 working sets. 1x250kg  1 x 200kg and drop Seat right back and depth to the stopper
squats 130kg x 6 ds 100kg x 6. Rack now turned to face a mirror
pin leg press 100kg x 20
seated hamstring curl 2 working sets
dumbel sldl 50kg x 6 50kg x 6
calf press 2 working sets
then did abs

Had a sports massage after and it was very deep tissue. She great, highlighted some issues I need to work on in regard to strengthening adductors.

Back today
Dropped weight to focus on tight form

v bar pulldown 2 sets 1 drop
v bar low row 2 sets 1 drop
hammer row 2 sets 40kg x per side
deads 180kg x 3 140kg x 8 doing deads near the end is quite different to doing them first
shrugs 100kg x10

10 minutes hiit on the recline bike.


My focus on things is now form over weight. Just means dropping 10kg here and there to really nail what your working. Putting deads and squats away from the start make them feel better as I'm warm. Not as strong but warmer.

I have now handed my notice in at work. Going to an industial door company near me. Back to account manager for the major accounts. Pay cut but 10 minutes from home on foot. This will give me more time to train and it will certainly be less stressful than more dabble at production planning.

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SCOTTGALTON
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« Reply #2324 on: November 21, 2017, 02:11:19 PM »

Not really much to update. The focus have been on form and intensity and as a result have been very sore indeed. Had some really good workouts of late and I'm still enjoying the new gym set. up.

Other than that looking to keep the weight nice and steady and keep being very consistent.

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