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Author Topic: The Bull's journey back to the stage- operation improve everything!  (Read 36568 times)
SCOTTGALTON
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« Reply #90 on: November 21, 2016, 02:19:58 PM »

Cheers Scott getting there slowly mate with the rehabbing and its becoming less inflamed but I would say a few weeks yet until I dead or squat.

Diet wise at the mo my macros are 220p, 493c; 91f on a training day and less on non training, but I am still reverse dieting these back up. Last week my average weigh in remained the same on a 7 day average of 3600 cals per day with some being higher and some lower.
Average diet at the mo (Yes it's flexible!)

Breakfast: 1 cinnamon and raisen bagel, jam, peanut butter, 1 bowel of cereal with almond milk and maybe some peanut butter, 1 scoop whey
Snacks: Protein bar, piece of fruit, ricecake/crispbreads on the go
Lunch: Chicken or beef, spuds/rice/pasta, veg
Snacks: As above
Pre gym: Unfortunately I must confess to fair regular habit of picking chocolate for my pre workout sugars and fats! Sometimes also if commuting will have sushi. If I get home a bit earlier I tend to have oats or cereal
Post workout: Again meat, fish, veg and some carbs if I have them left!
pre bed: Peanut butter, oats, blueberries or yoghurt and peanut butter

I also like to throw into that mix a muscle food pie (40p; 20c; 8f) or muscle food pizza for variety. To be honest I like to mix my old school bro meal plan approach at the start of the day with a more flexible approach at the end. As you can see there a few less than optimal sources in there but I still believe in the fundamentals of nutrient dense food.

Cheers mate. Always nice to see how someone in the big boys class east being one of the smallest chaps on stage. I guess y offseason 2600 is pretty decent. I'm happy I invested time reverse dieting.


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thebull
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« Reply #91 on: June 14, 2017, 10:43:11 PM »

Leg day today,was rushed so just hit some quad work, will hit Hams tomorrow with calves.

Squats 130 , 8; 135 x 8,8,8
Single leg press 2 plates per side x 15; 3 x 15,20

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

We hit chest:
Incline db press: 40 x 10,10,7,6
Machine press 60 x 12,12,15 superset with machine fly
Cable upper chest fly 3 x 15
Db curl 15 x 10; 17 x 8; 15 x 8,6
Reverse grip curl 20 x 15,15,15

Loving that the season is under way and will be heading to some shows
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fhwill
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« Reply #92 on: June 15, 2017, 09:45:11 AM »

Woo hoo! Welcome back!  Cheesy
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thebull
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« Reply #93 on: June 16, 2017, 12:34:50 AM »

Haha thanks flick I'm always here just don't always post. Tonight hit my second back workout of the week which I usually do with delts and traps but didn't get hams and calves done yesterday so threw them in:

Thurs 15th June
1)Pull up bw x 12,12, 12, 12 9 Rpe 9
2)Barbell row 95 x  8,8,8, 8.   (4 x Cool
3)Floor rope pulldown on lay pull 50 x 15; 60 x 12 70 x 8, 8
4)Superset Romanian dead (grip!) 60 x 12,12, 100 x 6,6, 10,10, 6
5)Rear bent dbs: 15 x 15,15,15
6)Seated laterals 7 x 20; 10 x 20,20,20
7)Single calf raise bw x 15,15, 20 x 15,15,15,15



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Maveric Matt
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« Reply #94 on: June 17, 2017, 07:27:04 AM »

Leg day today,was rushed so just hit some quad work, will hit Hams tomorrow with calves.

Squats 130 , 8; 135 x 8,8,8
Single leg press 2 plates per side x 15; 3 x 15,20

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

We hit chest:
Incline db press: 40 x 10,10,7,6
Machine press 60 x 12,12,15 superset with machine fly
Cable upper chest fly 3 x 15
Db curl 15 x 10; 17 x 8; 15 x 8,6
Reverse grip curl 20 x 15,15,15

Loving that the season is under way and will be heading to some shows

Great catching up with you big guy, and I enjoyed the session too. Much needed! Thanks for arranging it  Cool

Nice to see you on here again, too!
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thebull
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« Reply #95 on: June 17, 2017, 08:15:53 PM »

Leg day today,was rushed so just hit some quad work, will hit Hams tomorrow with calves.

Squats 130 , 8; 135 x 8,8,8
Single leg press 2 plates per side x 15; 3 x 15,20

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

We hit chest:
Incline db press: 40 x 10,10,7,6
Machine press 60 x 12,12,15 superset with machine fly
Cable upper chest fly 3 x 15
Db curl 15 x 10; 17 x 8; 15 x 8,6
Reverse grip curl 20 x 15,15,15

Loving that the season is under way and will be heading to some shows

Great catching up with you big guy, and I enjoyed the session too. Much needed! Thanks for arranging it  Cool

Nice to see you on here again, too!

Yeah was great mate inspired me a lot and definitely going to keep in mind you advice on technique.

Hit shoulders today:
Press 27 x 8, 32 x 8,8,8
Lateral 10 x 15; 12 x 15,15,15
Cable lateral: 4 x 15,15,20
Upright row 20 x 15; 30 x 15,15,15
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thebull
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« Reply #96 on: June 21, 2017, 12:44:22 PM »

Bench 92.5 x 6, 6,6,8
Inc db press:35 x (4 x 8-12) 8,7,6,6
Inc fly 27 x 12,10,10,10
Standing curls db 10 x 15; 15 x 12,12,10,10
Cable curl 3 x 15
Crunches on ball 3 x 15

This was last night. But rushed for a variety of reason a but decent session. Chest already killing and even did some abs!

Am contemplating uploading my week's workout highlights to my YouTube to keep me motivated and honest with form but will see how we go. Have also always wanted to blog a prep so again may work towards that!

In condition news I'm due to have a little cut but I've just got to aroun 14/15lb over comp weight and training at this weight feels great whilst I can also sprint and run. I may actually give myself a month or two being a bit fatter like this then hit a cut.
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thebull
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« Reply #97 on: June 25, 2017, 11:17:09 AM »

Few sessions to update:

Weds legs morning rusher
Squat 130 x 8; 135 x 8,8,8 rpeasy (4 x 6 goal) 140 x 6,6,6,5
Leg press 250 x 15, 15, 12, 15
Knee thrusts 3 x 15
Gh raise: 10,10,10,10
Calf raise bw x 15; 20 x 15,

Thurs 22nd June tjs
1)Pull up wrist and flexor pain so subbed for cgpd: 80 x 12, 12,12 9,
2)Barbell row 95 x 9,99,9, 100 x 6
3)Nunez single rope pulldown 3 x 12-15 15 x 15 25 x 15,15, 30 x 15
5)Rear bent dbs: 12 x 15 15 x 15,15,15
6)4 x 8-12 laterals 12 x 15, 15,15,15
7. alternate curls 3 x 8-12 15 x 12; 17 x 12,12

Sat delts an tris with wood man at small brook
1)Press 4 x 8-12) 27 x  10, 8  32.5 x 6 (harder this week?hydration sleep dumbbells?) 27 x 10
2)Lateral (4 x 8-12) 12 x 12,12,12,12 (lighter as smallbrook and nippard form)
3)Seated nautilus lateral: 30 x 15; 70 x 1515,
4)Upright row 40kg x 12,12,10
5)pushdown 59 x 15, 77 x 12,12,12 86 x 12
6)closegrip press machine 64 x 12,12,12
7)overhead db extension 3 x 8-12

Gonna try and get in some deadlifts with back today gym pending. With my YouTube favourites all seemingly turning into lifestyle channels recently I have been forced back to watching jay cutler, Ronnie Coleman and dexter jacksons YouTube channel for inspiration!
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thebull
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« Reply #98 on: June 25, 2017, 07:19:06 PM »

Sunday pure gym
Deads  (after 10 @ 180 last week) 190 x 5,5,5,8
Underhand wide pull up be x 10, 10, 8, 8
Seated machine 66 x 12, 79 x 12, 12
Double machine drop set 12 reps total
Curls 18kg x 10, 10, 10
Time! (Next time add 4 x 8-12 pulldowna, 3 x 12-15 facepulls, 4 x 12-15 calves and luxury time hams?!)

Just put in this effort at pure gym soton. Pleased with the deads as had been sat travelling all day- double espresso before helped!

Found myself watching Ronnie colemans "the unbelievable" On YouTube and it is for me still the most impressive in terms of pound for pound strength and size ever! Lightweight !
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Maveric Matt
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« Reply #99 on: June 26, 2017, 09:56:52 AM »

I've noticed more and more adding more 'lifestyle' stuff into their content. I suppose it gets harder to keep coming up with new stuff.  I'll take a look at that Ronnie one! What was different about the Nippard lateral form?  (I watched one of his videos last night funnily enough - didn't really see the benefit of seeing him go food shopping though!)
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SuperSi
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« Reply #100 on: June 26, 2017, 10:59:16 AM »

Great to see you posting again, buddy.

Agreed on 'The Unbelievable.' I remember getting it when it first came out - incredible strength!
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fhwill
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« Reply #101 on: June 26, 2017, 11:38:52 AM »

I've noticed more and more adding more 'lifestyle' stuff into their content. I suppose it gets harder to keep coming up with new stuff.  I'll take a look at that Ronnie one!

Agree with this. I'm currently watching Generation Iron 2, which is a mix of lifestyle and bodybuilding... Not as good as the first one.
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thebull
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« Reply #102 on: June 30, 2017, 12:30:50 AM »

Few workouts to update you with:

Tuesday  tjs
Bench 92.5 x 7,7,7,7, 5 rpe 10
Inc db press:35 x (4 x 8-12) 10,8,8,7 rpe 9.5
Inc fly 27 x (12,10,10,10) x 12,12,12,12 rpe 8
Flat press 2-3 x 12-15: 30 x 12, 12
Barbell row 4 x 6-10: 90 x 10,10, 10, 8 rpe 8
V bar pulldown 4 x 8-12 80 x 12,12,12 rpe 8
Lag pulldown face pull 25 x 15; 30 x 15; 35 x 15,15
Shrugs db 40,45,50 x 15
Crunches on ball 2 x 15

Weds legs tjs
Squat 130 x 8; ) 140 x 7,8, 8, 8 (form may be due to knee pain?)
Leg press 250 x (15, 15, 12, 15) 220 x 12, 260 x12,12,12
Barbell lunge: 60 x 10,10,10
Gh raise: 10,10,10,
Romanian dead 60 x 12,12,12

Thursday new arms
1)Overhead extension (4 x 8-12) 37.5 x 12,12,12,12 rpe 8
2)Dips bw x 12,12,12,15
3)Single cable pushdown 4 x 12-15 -15 x 15, 20 x15,15,12
4)alternate curl 4 x 8-12: 17.5 x 8, 20 x 8, 22.5 x 8, 8
5)preacher gh raise single 15 x 12,12,8 (4 x 8-12 usually but forearm)
6)cable curl 3 x 8-12 40 x 12; 55 x 12,12,12
7)laterals 10 x 15; 12 x 15,15,15
8)ball crunch 25,25,20,15

I'm going to run one or two training blocks with an arms day! This is because they are my worst but yet I'm not always hitting them fresh. Secondly I know it may not be optimal but sometimes if I fancy doing it for a little bit it gets that desire it of my system and I can go back to being sensible again! Enjoyed today's arm session and indeed was stronger on all lifts than usual. Rest day tomorrow- likely just some CV

Am going to embark on a mini cut soon but training at 15lb over stage weight is good fun so may sit at this and only add a little for the next month before I then cut in a stronger position. Cut will be for about 8 weeks with a goal of about 7lb



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Maveric Matt
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« Reply #103 on: June 30, 2017, 09:53:31 AM »

Losing 7lbs should see you looking pretty sharp mate, from how I remember seeing you!
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fhwill
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« Reply #104 on: June 30, 2017, 11:07:45 AM »

I might just steal your Arm workout, mine suck  Sad Sad
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