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and as diet went on I did lack with strength so weight did become lighter for same sort of reps as was before normal pyramid system cardio was from start and increased the way through it ie started 1 20 mins a week then ended up 5-6 30-1hr sessions my cardio is very much done outside or garden I like circuit training and love to flip big tyre I have to be fair id done quite well on cut but very much messed up towards end as I made things more complicated than needed to be |
thrs was delts/traps
smith machine press 7 sets 20,20,18,15,15,10 dumbbell side raise 4 sets 15-20 front raise with bar 3 sets 10 machine delt raise 4 sets 20 rear delt machine 4 sets 20,20,18,15 dumbbell bent over rear delts 3 sets 20 upper rows 4 sets 10-15 barbell shrugs 5 sets 20 |
I hope you don't mind me commenting?
16 weeks is a long time to diet and train for a contest - IMHO. 12 weeks would be the longest I would consider, but (for me) 10 weeks is plenty. Everyone is different though. My mistake for the first show that I did was to diet too long, and too calorie restrictive. As such, in addition to losing fat, I lost a fair amount of muscle and ended up (in my view) flat for the show. I did win the weight class, but could have come in with more muscle and fuller looking. Obviously, the goal for a competitive bodybuilder is to come in as lean as possible while retaining as much muscle as possible. Based on my first experience with dieting and pre-contest preparation, the next show I did I moved up a weight class, was much larger and fuller and still very ripped. Came in second in my weight class in that show. No doubt, you learned some good lessons from your first show and I would imagine you'll be in a better position to do some things differently for your next show. But, that's how we learn. As far as losing strength, IMO, 8 weeks out from the contest date I'd add some AD-50, and 6 weeks out add some Halo. That should help with strength as well as hardening you up - IMHO. Erich Quote:
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cheers mate
yeah I learned quite lot from doing it and defo lost lot size all down to lack of experience but next time will be much better but hey that's next year now so my focus is size for now Friday done arms tricep rope pushdown 7 set 12-20 reps straight bar push down 4 sets 12-18 reps ez bar skull crushers 4 sets 12-15 reps dips 4 sets to failure dumbbell preacher curl 6 sets 12-20 ez bar preacher curl 4 sets 12-20 reps hammer curl 3 sets 12 each arm straight bar curl 2 sets 25 reps just pump at end |
right last week did train some days but with the cold not really worth logging
back yesterday chest/tricep flat barbell press 7 sets 20,20,15,15,10,10,7 cable fly 4 sets 15-20 reps incline hammer press 4 sets 12-18 dips 4 sets to failure 20 at least tricep rope pushdown 5 sets 10-20 straight bar pushdown 4 sets 15 dumbbell skull crushers superset with dumbbell close grip 3 sets cant remember reps |
Looks like a good workout
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but doing ham/calf and quad day tue back/bi lat pull down 7 sets 12-20 dumbbell row 4 sets 10 each arm all 4 sets close grip cable row 4 sets 12-20 wide grip cable row 4 sets 12 deadlifts 3 sets 6-8 reps haven't done deadlifts in while and was struggling at 160kg couldn't believe it these will be in now ez bar preacher curls 5 sets 10-15 dumbbell curls 4 sets 10 each arm standing barbell reverse curl 4 sets 12 then done quick pump on cable machine light 30 reps this burned like hell only the one set |
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