I tried out the pulldowns the way you like to do them...palms facing shoudler width and i really felt it good mate. i might do this fst-7 style for a period. what you recon...or would it be better doing the fst 7 sets with an isolator as my arms tend to take over after a few sets on back exercises like pulldowns?

Rab wrote:I tried out the pulldowns the way you like to do them...palms facing shoudler width and i really felt it good mate. i might do this fst-7 style for a period. what you recon...or would it be better doing the fst 7 sets with an isolator as my arms tend to take over after a few sets on back exercises like pulldowns?

FST 7 has to be an isolation exercise or it doesn't really work, as the idea is to force blood in the muscles. 7 sets of 10 with 30 seconds rest between sets is hard, so you'c cheat with ulldowns. Cable rows, or seated machine rows would work

Craig wrote:

Richard wrote:You know its what you want to do Rab, so go for it.

Strong pullups, I'm surprised you're not getting big lats from them, maybe try experimenting with your grip - wide/narrow/pullups/chins etc.

maybe he's not using his lats to pull himslf up as they are the weakest link! Time to relearn how to do the exersize?

Good call - I think that was always my problem with pull ups - Am doing somewhat lighter pull downs atm and can really feel the lats being used - So hopefully am doing it right - I have already noticed a difference in my lats compared to when I used to do what I thought were pull ups with weights attached.

Also the mix it up idea is a good one - The guys at my gym were telling me they had some evil pull up combo - I'll find out what it was and let you know.

Try lat machine pull-downs (on machine) with narrow grip, palms facing twds you. Use slow, controlled reps. These always really hit my lats.

Just past shoulder width hand grip elbows coming directly outward not forward hits the lats every time

Plenty ideas then. Will get it brought up im positive. Ive never had an incenticve like this before to improve so going beyond all my previous efforts should be easy to maintain through the short window of oppertunity i have.

Diet wise, i have a plan in place now.

been on mega calories since the show and have watered over to a bad state. things are being cleaned up today...still a few treats..not going cold turkey....and planning the way forward

goign with about 350g protein and starting aith 250g carbs which will be ramped up. Fats will be coincidental from the egg yolks and beef etc. not goign to be adding much in the way fo fats other than the omega oils and a little walnut on chicken perhaps. Continuing to get guidance from Weeman and Ramsay on this as they aint let me down yet with everything they have done and said.

Got a few aches and pains. right elbow is sore, especially when doing a bicep shot. just dry joints id imagine catching up. lower back has been a little achy too but not pain as such

Ive been warned not to go too heavy too quickly even if im feeling super strong again. recipe for injury and disaster for the long term picture of having me bigger and skinless for the brits

Bit of deadlifts/back thickness, hams, traps and calf's last night

deadlifts
140k for 4 sets of 6

BB Yates rows superset with shrugs
100k x10 +10 shrugs
100k x10 +10 shrugs
110k x10 +10 shrugs
110k x10 +10 shrugs

single leg curl machine
4 sets of 10-12 per leg

standing calf machine
3 sets of 15-20 reps moderate intensity

*****************************

Deadlifts were comfortable enough in terms of lifting the weight, just a bit raw still so being careful

Yates rows were stood quite high and drawing the bar up my legs to hit the lower end. of the lats which I can always really feel with Yates rows like this

Reason for the single leg ham curls is it lets you focus on each hammy and I think it helped me coming into the shows doing this to create a good mind muscle connection for "popping" the ham out when doing the rear poses.

light calf stuff as the bastards are cramping up something stupid. probably with me having gone from super low sodium and water manip, to a 3 day binge with pizza and chip shop grub.

Need to work hard on calf's to bring them up a little. They have seemed to respond well to giving them a total high intensity battering. 2 things that have given some results have been Something KP suggested a while back - a 10 sec pause at the top and taking it to collapse level failure. The other being picking a weight that will get you 15 reps to failure and rest pausing it up to 30 reps

Rest Pause is great for shocking the muscles, so KP's idea for calves should really pay dividends

I think so too mate. they need punished!

Since ive had to give up golf for this, im now down a good saturday mornig calf workout so will need to ensure that i do something for them like a bit of skipping. this would do me good asweel for keep ing that fraction leaner.

Skipping's not a bad idea. Do you know anywhere decent for rope?

ollie wrote:Skipping's not a bad idea. Do you know anywhere decent for rope?

I do. Wiggsy does toooooooooo!
What kind of rope are you looking for?

Rilla wrote:

ollie wrote:Skipping's not a bad idea. Do you know anywhere decent for rope?

I do. Wiggsy does toooooooooo!
What kind of rope are you looking for?

I don't at the moment because of this fucking broken toe. Hopefully in another month or so.

Get this rope, its the nuts:
http://www.buyjumpropes.net/Long_Handle ... 20jump.htm

I've no idea what the difference between different ropes is. I just want a skipping rope

That one looks good though and you can't go wrong for 9 bucks.

It's a good rope for sure.

Yep, i bought cheapo ones that do fine from amazon. white rope with red handles for a few quid just.

Did a fair bit of skipping as cardio during the prep to break it up. with you having to concentrate it passes the time better.

ollie wrote:I've no idea what the difference between different ropes is. I just want a skipping rope

That one looks good though and you can't go wrong for 9 bucks.

Its nicely made, turns as fast as more expensive ropes I own & the long handles are good for crossovers etc.

Chest & Biceps

Flat DB Press
30k x12
35k x12
45k x12
45k x12
45k x11

Hammer Str Press
30k x10
40k x9
50k x9
40k x10

Cable Crossover
3 blocks x12
4 blocks x12
5 blocks x12

BB Curls
20k x10
40k x10
40k x10
40k x10

Cable CG Preacher using a small "V" bar so half hammer grip
4 blocks x10
4 blocks x10
4 blocks x10

Concentration Curls
12k x10
12k x10
12k x10

****************************************

Very basic and moderate workout. weight was reasonable but not flat out. held back a little to play it safe still with the risl of injury being high and worked on moderate volume but working the muscle real good. Strenght clearly down but i expect this to come flooding back quick.

Got a crazy pump today and full to bursting point, but watery too. probably a little bit of fat aswell obviously after a week of eating like fcuk. Was 18lb up this morning on my weigh in weight on Sunday passed. Probably shat out 2lb of that after 2 coffees to loosen me off right enough. all the gut content is starting to leave me now with the diet being cleaner and things are starting to move again

Might be worth a colonic mate, just to rinse you out

Might not be but i dont fancy that at all

maybe pick up a packet of anti constipation tabs/laxatives today at the supermarket to flush me through good. i aint constipated but it wouldnt do any harm to get the huge volume of food i have eaten and must have lingering still moving a bit better.

or rimming.

Rab wrote:Might not be but i dont fancy that at all

maybe pick up a packet of anti constipation tabs/laxatives today at the supermarket to flush me through good. i aint constipated but it wouldnt do any harm to get the huge volume of food i have eaten and must have lingering still moving a bit better.

Ask weeman, I'm sure he could find someway of getting crap out of you

Not bad. Page 2 of a thread before it has begun And it wasnt even Simon or me this time that started it Damn KP

Broccoli is pretty good for getting things moving as are dried Apple Rings and Licorice. Otherwise Bicarb in water with Lemon Juice.

eggs, castor oil and a curry, with a shot bottle of chilean cabernet sauvignon
if that doesn't have you decorating the pan- nothing will