The FORVM will be here when you can make it back, just take care of your family. The time at the real you age just flies by my friend, enjoy it. Not that they're bad as they get older, it's all good really.
Sending good vibes for you for this off-season.
Thanks my man, I still lurk around the boards as much as possible.
It's that time again, checking over & over waiting for the 2016 events fixtures to be published so we can get dates nailed down for prep contests & getting back on stage.
This one's going to be no different my man, I miss that contest-ready look.
In my job now, having left my previous role of a PT due to various changing circumstances, we've got a couple of part time wannabe bodybuilders, the type who check out the girls at the gym & weekly routine consists of Biceps, Chest, Biceps, Chest, Arms, and a weekend of decadence.
One of them said if I begin prep now, I may well be ready by show time (8 months away). I said look, if I wanted I could be stage-ready by the time we do our annual stock take (3 months away). His reply..."no chance".
My reply..."3 months is my standard contest prep length, start to finish, it's won me several trophies, fact."
End of conversation.
Part time wannabes judging me & telling me how to do shit? Fuck off, you do you, I'll do me.
5 x 10-14 Seated Calf Raises
100 reps A2G Squats, few sets as possible, resting around 30 seconds between sets
3 x 8-12 Hack Squat
4 x 8-12 Leg Press
Single Leg Seated Leg Curls for 2 sets 14 reps each
Seated Leg Curls for a set of 21s
Single Leg Extensions for 2 sets 12-14
Leg Extensions for 2 sets of 21s
2 sets 12-16 Leg Adductors
2 sets Single Leg Adductors on Left Leg to address the imbalance of the Right Adductor being slightly larger. Got to keep bringing up weak points that can cost placings on stage.
Time to get posting my sessions regularly again, just about to hit some wheels in the early hours, it's currently 2am here. Benefits of living a 3 minute walk away from a 24 hour gym, will be trained, washed, fed & grabbed a couple hours sleep next to my lady before the kids wake up & hectic family life begins again...
Time to get posting my sessions regularly again, just about to hit some wheels in the early hours, it's currently 2am here. Benefits of living a 3 minute walk away from a 24 hour gym, will be trained, washed, fed & grabbed a couple hours sleep next to my lady before the kids wake up & hectic family life begins again...
Dedication and discipline where the average would fail and fall. Keep grinding Mike.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
My precious, gorgeous, perfect little daughter is now officially a toddler. I'm pleased to say she seems to have decided to skip walking & has gone straight to a speedy little (somewhat wobbly) run. Couldn't be prouder or more in love with her. Oh & she's got some chunky old shoulders & at certain angles there are some definite lats to be spread.
Oh yeah, and contest prep begins in less than 3 weeks...
4 x 10-14 Lat Pulldowns, using Fat Gripz, wide overhand grip to the front. Drop set on 4th, followed immediately with a set of close underhand Pulldowns to keep the reps going.
4 x 8-12 Cable Rows with wide neutral grip, drop set on 4th.
4 x 10-14 Lat Pulldowns with D-Handles & rotating through the rep for maximum stretch & peak contractions. Followed up with 3 sets to failure on one hand to hit the left Lat, still lagging slightly behind the right side.
3 x 10-12 Cable Cobras, drop set on 3rd.
4 x 10-14 Machine Rows on unilateral, plate loaded machine similar to Hammerstrength equipment, using overhand grip. Finished with 2 further sets to failure using neutral grip.
5 x 8-12 Incline DB Press, last 3 Supersetted with Incline DB Flyes to failure
3 standalone sets 8-10 Incline DB Flyes
5 x 10-16 Cable Crossovers, drop set on last 2
3 x 8-10 Guillotine Press on Smith Machine
4 x 8-12 Rope Pulldowns, double drop on 4th
3 x 8-10 Single Arm Pulldowns with D-Handle
3 x Single Arm Overhead DB Extensions to failure
Light Leg Extensions to warm the old knees up
5 x 10-20 Seated Leg Curls, drop sets on last 2
4 x Glute Ham Raise to failure
2 x 10-12 Alternating Seated Single Leg Curls
4 x 10-14 Romanian Deadlifts
2 x 10-12 Romanian Deadlifts with DB's
5 x 10-15 Hack Squat Machine, drop on last set
4 x 10-14 Leg Press with lower foot placing to hit the Quads
4 x 15-20 Leg Extensions
2 sets to Failure Single Leg Extensions using Left Leg to bring up lagging outer left Quad
3 x 10-20 Adductor Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Havnt missed a session despite suffering with maddening toothache from a wisdom tooth for the past few days, if it doesn't start behaving itself, it's coming out.
Anyway, Wheels early this AM...
4 x 15-20 Seated Leg Curls, drop set on 4th
Supersetted with
4 x 10-14 GluteHam Raises
4 x 6-15 Romanian Deadlifts
4 x 10-16 Leg Press with high, wide stance
5 x 10-14 Leg Press with low, narrow stance
First 3 sets Supersetted with
3 x 6-8 Hack Squat Machine
3 x 8-12 Squats
4 x 10-20 Leg Extensions
2 x 8-12 Single Leg Seated Leg Curls, finished off with 3 reps on both legs, holding the weight at peak contraction for several seconds before fighting the stack all the way down, 5 seconds rest between each rep.
2 x 16 Leg Adduction Machine, with an extra 15 or so reps done as rest-pause, squeezing out extra mini sets of 3's, 2's & singles to cramp & failure
2 x 12-14 Leg Abduction Machine, with similar rest-pause torture