You need to train in decent gym, what fed are u gonna compete with? theres a bwla gym in crystal palace i think, but if you can make it there i HIGHLY reccomend training at genesis gym in wembley i think and get in contact with dave beatie aka Bulldog. In fact, its a must, even if its once a month.. You should go for deadlift and squats too.

You need to train with experience lifters because i bet your bench form is shiite, i bet your capable of alot more, you just need to work on technique and have patience like Kampos is doing..
Training with a bunch of guys prancing around covered in oils and fake tan is going to get you nowhere!

p.s karl, your forgettin my squat is actually gettin quite good! couple of months back did 170 x 5 in wraps and last week i did 3 easy and very deep reps of 200 without the straps up on my suit yet, all at 78kg bodyweight or seomthintg like that! bitch!

Yeah next gen is a real faries gym, theres quite a few competing BBers in there forever lifting their little vests up to look at their abs, sadly its also by far the best equipped gym in a good 20 mile radius, I checked out one in St Albans (5 miles away) that was supposed to be pretty serious, but again it was mainly BBers.

In all honesty ive still not fully looked into a federation, I planned to get to my 110kg/570-600 total lifts for the summer and then look into it properly. I do have 1 lead tho that a town about 10 miles north from here has a weight lifting club that specialises in PLing/Oly lifting/Strongman but its not an open gym as such. Trying to get more details there.

doh.. it was easy to find on the net.

Looks promising, and not as secret squirrel as i was told it was.

http://www.hitchinandletchworthweightli ... ub.org.uk/

Looks like a good place to start, 20 mins drive away.

Could you get to Dartford to train? If so my old gym has some powerlifters also has Terry Hollands training there. Several other top strong men trained there in the build up to WSM 07. Reflexions is the name,think it has a website. Just look out for all the gangsters,drug dealers and fighters(boxers,kick boxers,mma and bare knuckle) Good gym though

Tuesday 25th March

Arms

Decline CGBP
60kg x 10
70kg x 10
80kg x 10
90kg x 8
100kg x 2 (2 second rest on chest then drive up)
Note: Note sure why but i find these harder to do on decline than i do flat, less chest involvement maybe.

Seated EZ bar tricep Extensions
20kg x 10
20kg x 10
25kg x 10
Note: First time ive done this, i like, really felt my tri's on fire.

Dip Machine
50kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
Note: I really love this machine, even once i can dip my BW for good reps ill still use it as its the same movement but with more stability. I leaned forward on the first set to see if it engaged my chest as dips would and it does, so will start doing these on chest day as well.

Barbell Curls
30kg x 10
25kg x 10
30kg 6
Note: Nope, wrist still dont like being fully supinated under load, back to EZ curls next time.

Seated Zottman curls
10kg each arm x 10
10kg each arm x 10
10kg each arm x 6
Note: Humbling as ever, but you cant argue with the pain.

Incline Hammer Curls
10kg each arm x 12
10kg each arm x 12
10kg each arm x 12
Note: Too light really, but the zottmans fried my arms so not a bad thing.

Cable Rope curls/Pulldowns Superset (Gay Simons i believe these are called)
11.25kg / 16.25kg x 15
13.75kg / 18.75kg x 12
16.25kg / 21.25kg x 10
18.75kg / 23.75kg x 8
21.25kg / 26.25kg x 6
Note: Decent finish.

Overall : Good arms workout, felt good giving them their own day as they usually play second fiddle to the big boys which shows on me as im all torso with arms like pipe cleaners.

It is good to give arms there own day,couple of weeks doing that and you will see the difference. Nice session mate.

Nice little Simon set there...

How's the yoga going?

Went twice, didnt feel i got much out of it so looking at alternatives at the mo. Its been a bit messy recently and ive missed out on my cardio, but will be back on that this week (friday).

Seated Tri Extentions realy hit well. Using a DB is a good variation too if you get stuck on a weight.

What weight you at now big boy? Is the guy in the mirror looking as sexual as one would like yet?

Rab

still 117kg, not shifting, but ive visibly put on more muscle mass, so i think its safe to assume my BF% is dropping. Ive got that thing with my chest now where if i tense it you can see horizontal lines going up the pecs, if that makes sense.

you went to a yoga class?!

Im NOT angry.. just very dissapointed with you mark...

Pilates mate Osteopath recommened it to bring some balance into my lifestyle..ive binned it now though, its for old ladies and people on paleo diets

Had a wee break this week, not been good nutrition wise, ive eating all manner of tasty crap including a pizza, a curry, lots of chocolate and even had my first alcohol for about 9 months last night (which i really felt in the gym today).. but back to business now, couple more months of BBing type stuffs so i look half decent on hols then back to the proper traning in June.

Sunday 30th March

Drank 6 (count em! 6!) beers last night, which is more than ive drank in the previous year in total! so felt like shit today.. but was determined to punish myself so dragged myself into the gym.

Chest/Delts

Incline DB press
25kg each arm x 15
25kg each arm x 12
30kg each arm x 10
36kg each arm x 10
42kg each arm x 4
42kg each arm x 3
30kg each arm x 8
Note: Much harder than it should have been, ill blame the booze and take it as a lesson learned. Although i used a Rom that didnt lock and kept constant tension so that could also have contributed as i used to clang them together.

Flat DB Flyes
22kg each arm x 10
22kg each arm x 10
22kg each arm x 10
22kg each arm x 10
Note: Easier, need to start upping the weight. Again the rom was aimed to keep constant tension.

Incline Smith Press
Smith+30kg x 10
Smith+40kg x 10
Smith+50kg x 10
Smith+60kg x 5
Smith+65kg x 5
Note: good pumping action and limited the rom to chest to just where i feel my front delts/tricpes start to engage to keep focus and tension on upper chest.

BB Hang Cleans and Press
40kg x 6
40kg x 6
40kg x 5
40kg x 5
Note: Hammered my energy reserves as ever but good stuff.

Lateral DB raises
12kg each arm x 10
12kg each arm x 8
12kg each arm x 8
12kg each arm x 8
Note: Determined to up the weight here and bring my weak delts up with my back and chest.

Hammer Strength Seated Shoulder Press
60kg x 10
60kg x 8
60kg x 8
Note: Didnt feel i got much out of this really.

HS Machine Dips
50kg x 12
70kg x 10
80kg x 10
90kg x 8
100kg x 6
Note: Leaning forward hits the chest superbly, ive not done anything with free weights that feels like this.

Overall: Drink made me groggy and tired, but pushed on. I know its not indicative of a good workout, but had an amazing chest pump when i was done. The limited rom and the dip machine really worked my chest in ways that PL traning doesnt.. can see why the BB boys get into it, it didnt look like me in the mirror in the changing rooms

A few beers and your crying about feeling groggy

You will always be a powershirtlifter Mark and will never make the step up to bodybuolder with that attitude!

Good big workout if you ask me.

Rab

Im not a drinker mate, never have been.. unlike you sweaties that have McSpewens Export on your Weetabix

Monday 31st March

Legs

BB Squats
WU 30kg x 15
80kg x 10
130kg x 8
Wraps loose/Belt on
150kg x 6
170kg x 3
Note: Not overlly pleased, expected more reps out of 170kg.

SLDL from 10inch platfrom.
80kg x 10
80kg x 8
80kg x 6
Note: Hard work but good hamstring stretch.

Hack Squat
50kg x 10
80kg x 10
100kg x 10
Note:Note as deep as i would have liked, but after squats and SLDLs happy enough.

HS Plated Leg press
140kg x 12
200kg x 10
230kg x 10
250kg x 10
Note: All very easy but didnt want to go mad.

Seated Calf raise
90kg x 15
140kg x 12
160kg x 10
180kg x 10
Note: Held last rep of each set at full extension for 3-5 seconds.. massive burn on last 2 sets.

HS Plated Leg extension
50kg x 20
50kg x 15
50kg x 10
Note: I could still walk which was unacceptable, so did a burnout set of light leg raises.

Overall: Good legs session, done in 80 minutes, took me ages to walk to the car.

Plenty of weight and volume there big fella,well done!

Mark

When you are a bodybuilder you have no business going down to anywhere other than the "Clanking" sound when metal hits metal on the hack squat!

Man up big yin!

Its a HS machine you handsome swine.. i can usually get arse to ankles nearly but was just sub parralel last night.

Marks1972 wrote:Its a HS machine you handsome swine.. i can usually get arse to ankles nearly but was just sub parralel last night.

Yes...i was talking about a machine

Unless you hear "clank" at the bottom then it wasnt deep enough you cheating shirtlifter!

Ps - Thanks for the compliment. I am one handsom swine alright!

You mean when you hit the bottom, all the tension in the muscles are released and you have a nice girly rest. Bet you have a cup of tea on a doilee waiting for you at the bottom dont you

Marks1972 wrote:You mean when you hit the bottom, all the tension in the muscles are released and you have a nice girly rest. Bet you have a cup of tea on a doilee waiting for you at the bottom dont you

HAHA

Make all the jokes of it you want you filthy swine....But dont use the Hack machine if you cant hack going atg. Big wimp!

oh very good

Wednesday 2nd April

Triceps/Biceps

Decline CGBP
40kg x 15
60kg x 12
80kg x 10
90kg x 8
95kg x 4
Note: Wanted 100x6 for my last set but only chavs nearby and dont trust people with legs smaller than my arms to spot me

Seated Ez Tricep Extensions
20kg x 12
30kg x 10
35kg x 8
40kg x 6
Note: Good stuff, nice burn in the tris

Dip Machine (narrow setting)
70kg x 15
90kg x 12
100kg x 8
110kg x 5
Note: Very pleased with the 110kg x 5 as the movement is very strict.

Ez Preacher curls
20kg x 12
30kg x 10
35kg x 6
40kg x 4
Note: Kept good form, wrists nagged a bit so went wider on the last set.

Face down incline Hammer curls
16kg each arm x 12
16kg each arm x 10
16kg each arm x 8
16kg each arm x 8
Note: Nearly got the weight right for a good pyramid reps wise, 18kg next time should be spot on.

Zottman Curls (aka..pain!)
10kg each arm x 10
10kg each arm x 8
10kg each arm x 6
10kg each arm x 6
Note: No idea why these are so hard and painful, but the pump they give me is fun.

SuperSet Rope Extensions/Rope curls
16.25kg/11.25kg x 15
18.75kg/13.75kg x 12
21.25kg/16.25kg x 10
23.75kg/18.75kg x 8
Note: Good finish.

Overall: Solid arms session, forgot to take BCAA before and bring with me which was a little annoying but ho hum.