Wolffenbuttel

[Wolffenbuttel]

Hi guys!

Im entering my first bodybuilding contest in September this year (NABBA S.I's)

And am wanting to use this journal as a place to dump my workouts and progress logs etc.

I've been training on and off for ages but have only gotten what I would call serious about it the last few years.Must have been sparked by doing a two year diploma in Personal Training and starting my own PT Business at Les Mills

Anyway Lets Get into it!

Current Stats Are:

Height 170cm Short

Weight91kg

Bodyfat Is Sitting at 14%

At the moment I have two weeks left of a Modified High Intensity Training Program modeled After Dorian Yates and Mike Mentzer The Split is

Monday-Chest and Biceps

Decline Bench

Incline Hammer Press

Flyes

Concentration Curls

Olympic Bar Curls

Tuesday

Dumbell Pullovers

Closegrip Lat Pulldown

1 Arm Dumbell Rows

Widegrip Seated Row

Rack Pulls

Thursday-Delts and Triceps

Dumbell Shoulder Press

Dumbell Side Raise

Cable Side Raise

Rear Delt Raise

Reverse Flyes

Cable Pushdowns

Skullcrushers

French Press

Friday-Legs

Leg Extension

Leg Press

Hack Squat

Seated Leg Curl

Standing Leg Curl

Staning Calf Raise

Seated Calf Raise

So thanks for dropping in and WATCH THIS SPACE!!

[Ronin]

Hey there, good on ya for taking the plunge, should be a good show.

So you'll be novice physique short, yeah?

[Wolffenbuttel]

Junior Men is me mate! are you hitting the stage this year aswell?

[Wolffenbuttel]

Monday 25th June 2012

Chest and Biceps

Decline Bench Press

Warmup 1 90kgx 12

Warmup 2 105kg X 10

Failure Set 115kg X 9

Incline hammer strength chest press

Warmup 1 70kg X 10

Failure Set 100kg X 7

Dumbell Flyes

Warmup 1 25kg X 12

Failure set 32.5kg X 8

Concentration Curls

Warmup 1 17.5 X 12 each side

Failure set 25kgX 8 each side

Barbell Curls

Failure Set 55kg X 8

Followed by 1 hour posing practice, today chest and biceps are feeling tickled but not as thrashed as I would like might try a bit slower tempo for next week.

Posing is coming along alright though will have to transition to no mirrors fairly soon to get better prepared for being on stage

[Phedder]

Good to see you back on here mate! Even though you're prepping for the stage you still put this journal in the Strength/Powerlifting section, I know you're all about the heavy stuff at heart :wink:

Look forward to seeing you on stage, going to be very impressive for a first timer :nod:

[Wolffenbuttel]

Haha thanks Phed! Glad you caught that one!!

Im pretty pumped to get up there really going to be a pretty awesome learning curve! Lets hope this is the first of many comps!!

Tuesday 26th June

Back

Dumbell Pullovers

Warmup 1 12x30kg

Warmup 2 12x35kg

Failure Set 8x45kg

Closegrip Lat Pulldown

Warmup 1 12 x 72kg

Failure set 10X93kg

1 Arm Dumbell Rows

Warmup 1 12X47.5kg

Failure Set 9x 60kg

Widegrip Seated Row

Warmup 1 12x 84kg

Failure Set 10x 105kg

Rack Pulls

Warmup 1 10 x 140kg

Failure set 12 x 220kg

Back is slowly becoming my favourite bodypart to train possibly because it comes just before a rest day?

Only posed for a half hour after this one was running short on time between clients felt a little weird without having mirrors to go off but will need to get used to it!!

[Wolffenbuttel]

Today was Shoulders and Triceps!

Felt Weak today and some of the lifts reflected this.

Thursday 28th June

Delts and Triceps

Seated Dumbell Shoulder Press

Warmup 1 12 x 25kg

Warmup 2 12x 35kg

Failure Set 7 x 40kg

Dumbell Side Raise

Warmup 1 10 x 15kg

Failure set 9 x 17.5kg

Cable Side Raise

Failure Set 12 X 21kg

Rear Delt Fly

Warmup 1 12 x 70kg

Failure set 6 x 90kg

Triceps Pushdown

Warmup 1 12 x 63kg

Failure set 15x 83kg

Skullcrushers

Warmup 1 12 x 32.5kg

Failure set 6 x 42.5kg

French Press

Warmup 1 12 x 57kg

Failure set 8 x 63kg

[Wolffenbuttel]

Well the Bulk is officially over and am beginning to cut starting Monday!

So I've spent the majority of last night writing a diet and new training plan which is!!

Diet

M1= 60gms Oats

5 eggs

2 whole 3 whites

PRE= 100gm Rice

185gm Pam's Smoked Tuna

10ml Olive oil

M= 40gm Protien (Whey)

1 Tbl Sp Dextrose

POST= 8 rice cakes

1 chicken breast

tomato+ Spinach

M2= 5 eggs

2 whole 3 whites

¾ Bannana

M3= Rump Steak 130gms

1 potato

olive oil 10 mls

M4= whey protien

20gms Peanut Butter

2 carrots

Training

Day 1

10mins TABATA ROW

Leg Press 4x 20

Leg Extension 4x20

Hack Squat 4x20

* For all Quad exercises I'm going to be using a narrow stance to focus on outer Quads

Seated Hamstring Curl 3x20

Lying Hamstring Curl 3x20

Bodyweight Calf Raises 5x100

30min Stationary Bike

Day2

10mins TABATA ROW

100 Pullups in as many sets as possible

Close Grip Lat Pulldown 3x15

Wide Grip Lat Pulldown 3x15

Dumbell Pullovers 3x15

Widegrip Seated Row 4x15

Bench Pull 4x15

Bodyweight Calf Raises 5x100

30 mins Treadmill Walking

Day3

10 mins TABATA ROW

5x100 Bodyweight Calf Raises

High Intensity Circuit/ Crossfit *Shudder*

40mins

30 mins Stationary Bike

Day 4

10 mins TABATA ROW

5x100 Bodyweight Calf Raises

Incline Flyes 3x20

Reverse Grip Bench Press 3x15

Cable Crossovers 2x20

Dumbell Concentration curls 10x10

30 mins Treadmill

Day 5

10mins TABATA ROW

5x100 Bodyweight Calf Raises

Upright Row 3x15

Dumbell Shoulder Press 2x15

Cable Raises 3x25

Dips 10x10

Close grip Bench Press 2x20

Am going to have to monitor my measurements very closely but I'm pretty sure this should help me drop fat. Any Feedback would be awesome.Kinda interesting putting my entire life for the next ten weeks up for all and sundry to take a look at but Accountability Breeds Adherence :nod: :nod:

[Phedder]

Hey bro, I've got to get 20 measurements to become accredited for my ISAK (International Society for the Advancement of Kinanthropometry) course. Not sure if you're familiar with it but it's a very specific method of caliper testing, takes a good 10 minutes just to mark people up for pinching

Anyway I'd be happy to take your measurements if you want, I know you have plenty of people around who can also but you'd be helping me out to meet my quota too I'll email my adviser and see if I can use the same person multiple times if their measurements will be changing significantly over time.

[Wolffenbuttel]

Sounds Awesome Dude! more than Happy to help out!

Hit me up on FB or flick me a text!0274485135

thoughts on diet and training?

[Phedder]

Just flicked you a message about the measurements mate.

Diet looks good, nice to see you not neglecting the fats. Some of the guys at Sky are on a diet of pretty much protein + mixed vege and spinach with a little bit of rice pre and post ex, hate to think how that's making them feel.

As for training it's very much a preference thing, but I'd still recommend some kind of strength based exercise in there at the start of each session. My logic goes that if you're pushing the body hard at a low rep range, it'll be more inclined to keep as much muscle as possible so it can still push those heavier weights next time. It doesn't have to be much at all, just something to tell the body 'Hey, I'm still lifting heavy so keep that muscle around because I need it.' 1-2 sets of 3-6 reps at the start of a session should be enough, then continue on with your regular high volume approach. I like to think that training should be there to maintain or possibly build more muscle, and the diet and cardio is there to strip the fat.

Legs - Squats or Leg Press

Back - Weighted pull ups/Heavy BB/DB rows. Deadlifts possibly but maybe not the day after legs.

Chest - Bench Press, BB/DB.

Shoulders - Shoulder press, BB/DB.

The basic heavy compound lifts really. warm up however you need then hit 1-2 sets of 3-6 sets as heavy as you can go

Will catch up sometime this week for the measurements and more of a chat

[Wolffenbuttel]

Sounds good to me mate! Your input is always welcome! :nod:

Day One in Hell

Episode 1: The Oats and Eggs Dilemma:

For breakfast everyday over the next ten weeks I'm taking in 5 eggs (3+2) and 60grams of oats.There is no issue with this aside from the fact I have a seething hatred of both Oats and Eggs, I must have woken up before my brain opened up shop today because In my early morning daze I thought it would be a good idea to blend Eggs and Oats together and drink it....while it got the job done there must be another way of ingesting this? :pray:

Episode 2: The missing Client.

Due to my slight neurotic tendencies I have based my entire work week around when I should be eating.And assuming ceterius parabus this would work perfectly except for the fact that it involves more than one person.Anyway I sorted my morning clients out and got to eleven o'clock...I was there...my client wasn't...This meant for those playing at home I had a whole hour of sitting in the staffroom staring at my training gears waiting to workout :evil: :evil:

The Workout:

Today was Legs....

4mins TABATA ROW

Leg Extension 4 x 20 @ 56kg

Leg Press 4x20 @ 300kg

Hack Squat 3x20 @ 80kg

Seated Hamstring Curl 3x20 @ 47kg

Lying Hamstring Curl 3x20 @ 50kg

15mins Stationary Bike

15mins Treadmill

45min Posing afterwards

End result=Pain

[Wolffenbuttel]

Brain fog is settling in! must mean my cutting diet is working!

First weigh in and measure is on monday morning feeling fairly confident I'm already leaner.have been trying to post pictures up but having a few tech issues but they are on the way :nod:

Today was just a standard 30min cardio session but yesterday was slightly more exciting! Firstly I found Chilli Seasoning and now enjoy 2/3 of my food a whole heap more and secondly I had my best workout of the week in terms of intensity and enjoyment it went as follows!

Superset:

Decline Bench Press 10 X 100 8x 110 5x120

Weighted Chin ups 10xBW+15 6x BW +15 8x BW+15

Chest Tri-set: All at 36kg

Flat Cable Flyes 15,15,12

Incline Cable Flyes 12,10,7

Cable Crossovers F(20) F(18) F(6)

3 x 15 Preacher Curls @ 37.5kg

Bicep Curl 21's 30kg Barbell x 2

[Wolffenbuttel]

REFEED DAY!!!!!!- Enough Said?

Today training was vastly overshadowed by my first refeed!

Weight has been dropping off to quickly so I decided to make today my first chance at refeeding.Sorta designed as a mental break and also a chance to see what happens! plus the added leptin of returning to base level cals is a nice wee perk!

Anyways targeted bodyparts today were Delts and Triceps.My Deltoids are probably my weakest bodypart as things are sitting now I pop medially and am lacking a heap of development in the anterior and posterior heads of my shoulder unsure how much I can build these up while I'm cutting but I'm gonna have a fiddle with it.

Superset:

Standing Barbell Military Press 10x60kg 7x60kg 8x60kg

With

Weighted Tricep Bench Dips 12x30kg 8x50kg 6x50kg\

Triset:

Anterior Shoulder Press (Dumbell's in a neutral grip in front of body)

15x12.5kg 15x12.5kg 12x12.5kg

With

Dumbell Side Raises

15x12.5 8x12.5 10x12.5

With

Rear Delt Raises

10 x 12.5 8x12.5 4x12.5

Close grip Bench Press 21's @ 60kgx2

3x15 Tricep Pushdowns @ 63kg

[Phedder]

My Deltoids are probably my weakest bodypart as things are sitting now I pop medially and am lacking a heap of development in the anterior and posterior heads of my shoulder unsure how much I can build these up while I'm cutting but I'm gonna have a fiddle with it.

Wouldn't say they're weak at all mate, just overshadowed by your freakin arms :shock:

For your first comp you've got plenty of size all over, as long as you come in well conditioned you'll look damn impressive :nod: Training's looking much better too, and I bet that refeed was amazing.

[Wolffenbuttel]

Cheers Phed! Have tweaked training a little bit, now a whole heap more enjoyable than before.I'm Also meeting up with Sam on Saturday to go over posing and stuff so that may change things again.

Diet is going pretty well provided I eat my meals every three hours if not I become pretty angry and feel quite faint.

Training now is:

Monday and Thursday: Legs

Front Squats 3x5

superset 1

Hack Squat 3x15

Kettle Bell Squat 3x20

Superset 2

Leg Press 3x12

Walking Lunges 3x10 (Each Leg)

Superset 3

Leg Extension 3x12

Hamstring Curl 3x20

Tuesday: Chest and Biceps

Superset

Decline Bench Press 3x6-10

Weighted Chin ups 3x6-10

Triset:

Cable Flyes 3x15

Incline Flyes 3xF

Cable X overs 3x12

3x15 Preacher Curls

21's Barbell Curls

Wednesday:Shoulders

Superset

Military Press 4x6-10

Upright Row 4x6-10

Triset:

Front Raise 4x15

Side Raise 4x15

Rear Delt Raise 4x Failure

4x15 Reverse Pec Deck

4x15 Rear Delt Row

Friday: Back and Triceps

Superset

Bent Over Row 3x6-10

Close Grip Bench Press 3x 6-10

Triset:

Close Grip Lat Pulldown 3x15

Wide Grip Seated Row 3x15

Dumbell Pullovers 3x15

Pushdowns 3x15

Dips 21's

[Wolffenbuttel]

Yesterday was Legs:

Front Squats 3x5 @ 90kg

Superset1

Hack Squat 3x15 @ 150

Kettlebell Squat 3x20 @ 24kg

Superset 2

Leg Press 12x200 12x200 13x200

Lunges 3x20 @ 20kg

Superset 3

Leg Extension 3x12 @ 59kg

Hammy curl 3x20 @ 48kg

Today was Chest and Biceps!

Decline Bench Press 6@100 6@120 6@130

With

Weighted Chins 8x15 8x20 6x20

Triset:

Cable Flyes 15 @ 27 15 @ 27 12@ 27

Incline Cable Flyes 12 @ 27 8 @ 27 6@ 27

Cable Crossovers 12 @ 27 12@ 27 8@27

Preacher Curls 3x15 @ 46kg

21's @ 32.5kg

Quads Ass and Hammys so sore today dreading waking up in the morning!!

[Gym rat]

it might be a very good idea to have a zimmer frame on stand by just be on the safe side of things.

[Wolffenbuttel]

Wednesday was a rest

Thursday was legs again-Its amazing how much of a difference refeeding made on quality of the workout.On Monday the intensity from legs was awesome and the soreness lasted untill wednesday night.Fastforward to Yesterday though and I could have been a different person the intensity and focus just wasn't there almost time for a refeed I think.

Legs:

Front Squats 3x5 @ 90kg

Hack Squats 1x8@ 150 1x12 @ 120 1x15@80

with

Kettlebell Squats 1x15 @ 24 1x 12 @ 24 1x20 @ BW

Leg Press 3x 12 @ 200

with

Lunges 3x20 @ 20

Leg Extension

3x15 @ 59

with

Leg Curl

3x20 @ 59

I left that workout feeling like it was a complete disaster but when I woke up today I was greeted with some DOMS not as bad as after monday but it's still there \:D/

Today I hit Back and Triceps

Close Grip Bench Press 3x6 @ 80

with

Bent Over Row 3x6@80

Close grip lat pulldown 3x15 @ 60

with

Seated Row 3x12 @ 60

With

Barbell Pullovers 3x8 @ 31.5

3x15 Tricep Pulldowns

21's on the Dip Bars

[Wolffenbuttel]

Solid Weekend of Posing diet is starting to get kinda comfy so should be time to halve the calories again :grin:

Monday was Legs

Hack Squats 3x15 @ 120

With

Kettlebell Squats 3x15 @ 24kg

Leg Press 3x12 @ 300

With

Walking Lunges 3x10 @ 20

Leg Extension 3x15 @ 46

with

Hamstring curl 3x20 @ 59

Managed to forget about the front squats but will not be making that mistake again on thursday

Tuesday- Chest and Bi's

Decline Bench Press 1x 4 @ 130- too heavy 3x6 @ 120

With

Weighted Chins 3x6 @ 20kg

Flat Cable Flyes 15,15,12

Incline Cable Flyes 15,12,8

Cable Cross overs 15,11,6

All at 27kg

Preacher Curls 3x15 @ 46kg

Barbell Curls 21'sx2 @ 42kg

Am quite happy with the way things are shaping up now.I'm feeling more and more confident with hitting my poses and holding them for longer!

the cord I ordered for my camera finally arrived so I can post some pics and hopefully get some feedback!!

[Phedder]

Definitely leaner than when I last saw you, looks to be going well :nod: Might pay to chuck those pics up in the picture forum, likely to get a bit more traffic there, and therefore more advice/criticism. Would be sweet if you could somehow make them bigger as well?

Still all good to do another check up next Wednesday?

[Wolffenbuttel]

Next Wednesday would be awesome! Im pretty pleased with how to cut is going! bodyweight is sticking around 86 and the only measurement which is decreasing is my waist!!

[Wolffenbuttel]

:cry: :cry: Thursday- LEG DAY AGAIN

Superset 1

Hack Squat 3x15 @ 100kg

KB Squats 3x25 @ 24kg

Superset 2

Leg Press 3x20 @ 300kg

Lunges 3x20 @ 20kg

Superset 3

Leg Extension 3x50

Leg Curl 3x50

[Wolffenbuttel]

Friday- BAck and Triceps

Felt really really good today which was awesome must be the introduction of a few new supps to the regime!!

Superset 1

Close grip Bench Press 3x6 @ 80

Bent Over Row 3x6 @ 80

This felt really easy today,Particularly on the rows am hoping to push both lifts up for next week!!

Triset 1

Lat Pulldown 15x 46 15x46 15x46

Seated Row 15x46 15x46 15x46

Barbell pullovers 15x21 15x31 15x31

This hammered me! Ended up with a pretty incredible pump all over my back and really pumped up the biceps too!

Triceps Pushdowns 3x15 @ STACK!

Dips 21's

Session done! BOOM! ended the day with a great massage and am pretty pumped heading into shoulders and posing tomorrow.

[Wolffenbuttel]

Training going well and I'm leaning up a whole heap! Have my second appointment with Phed tomorrow to get my bodyfat done officially and also some measurements which should be awesome!

Monday was shoulders

Superset

Military Press 4x6-10

Upright Row 4x6-10

Triset:

Front Raise 4x15

Side Raise 4x15

Rear Delt Raise 4x Failure

4x15 Reverse Pec Deck

4x15 Rear Delt Row

New diet is finally taking its toll! after this session I just went home and crashed out on the bed almost immediately! I wonder if this has anything to do with the extra cardio I've been throwing in at 430am? :-s :-s

Today was chest and biceps

Decline Bench Press 3x6 @ 120

With

Weighted Chins 3x6 @ 20kg

Flat Cable Flyes 15,15,12

Incline Cable Flyes 15,12,8

Cable Cross overs 15,11,6

All at 27kg

Preacher Curls 3x15 @ 46kg

Barbell Curls 21'sx2 @ 42kg

I trained chest and biceps with one of the other trainers from work.Ifound it pretty cool having someone there to help motivate and push through a few of the grinding sets!

was up again at 430 doing my cardio went straight into posing after weights then hit another hour of cardio on the walk home

BURN FAT BURN!!!