andyebs training LOG
 

thought id start up little training log

been quite high volumes of late and some may even say overtraining but to be fair ive been doing great with it so will stick with it

now I be honest I have no plan when walk in gym I do what I feel like on the day
and don't train weekends so mon-fri 5 days week
so will start from yesterday workout

delts/traps

dumbbell shoulder press 8 sets reps where 20,20,20,20,15,15,10,10
dumbbell side raise 4 sets 20,20,15,15
front raise with bar 4 sets 15,15,15,15
side machine raise 3 sets 20,20,20
rear delt machine 4 sets 20,20,20,20
upper rows 4 sets 15,15,15,15
barbell shrugs well on smith 5 sets 0f 20 reps

andyebs training LOG
 

https://uploads.tapatalk-cdn.com/201...6729997d01.jpg

This was took yesterday
I'm now biggest I've been at 90kg at 5,6
I know I'm very fluffy as they say but I've been much worse
The goal for this year is just to add as much size as possible and early next year cut again for my second competition and do a lot better
Aiming for 95 and see how I do for the moment and how long that could take


Sent from my iPhone using Tapatalk

Looking good mate. Good luck reaching your training goals, and contest next year. Reading your first post, the only thing I would say is to make a fair evaluation of where your physique stands right now and then come up with a training plan designed to address any weaknesses and create better symmetry for your next show.

sorry missed firdays as was too busy to log on


Friday
arms

tricep rope pushdown 8 sets 20,20,20,20,18,15,12,12, most of the first sets are more warm up
tricep straight bar pushdown 20,20,15,15
EZ bar skull crusher I do 10 skull crushers then ten close grip push so 4 sets 20
dips 4 sets to failure just bodyweight so 15-20 reps
cable kick backs 3 sets 20

standing dumbbell curl 8 sets 20 20 20 20 15,15,10,10 agoin most are warm ups very light
EZ bar curl 20,20,15,15
preacher machine curl 3 sets 20
dumbbell hammer curls 3 sets 15-20


no good Monday was away for family do so missing this week back workout

also gear wise
im taking test 400 X 3ml so 1200mg per week I do this sun,tue,thrs
tren e again I do 3 ml week same time as test makes 600mg PW
I have to say never been this high with tren and I l know its not massive but feeling the difference in aggression in the gym

Just a little info on IM injection sites. I'm sure you already know this. I rotate between Left & Right Ventral and Dorsal gluteal sites. https://www.bd.com/hypodermic/pdf/In...Guidelines.pdf

t be fair I rotate site from quads to glutes
my partner is a nurse and she does for me so im good on that point

to be fair my goal has been to overall get bigger
apart from what I see in myself cant really say my weekness and whats needed I didn't get any feedback fom the show I already done because poor federation
just looking to add size
I can post comp pics from last year and put your input in I don't mind how harsh are

chest day today

flat barbell press 6 sets 20,20 20,20 15,6 maxed out bit on last set ego took over
incline machine press 4 sets 20 20 15 15
incline fly 4 sets of 15
cable fly 6 sets of 12-15 reps
dips 2 sets to fail

was done by last set

Sure, post some of the competition photos. Front, side and rear if you have them?

Here's one of me from when I was competing. https://s18.postimg.org/f6vf62ldl/Bodybuilding.jpg

looking good shredded
how long ago was that

here is some pics of during cutting and the show

come show day went very wrong I bloated out badly and got very nervous

Andy, that photo is 15 years old. I'm a bit larger now but of course not in contest shape. I have something on the radar for Fall 2018. Going to work on adding more mass. When you did your show, what was your starting weight and what did you weigh at contest time. From what I see in the photos you posted, IMO, you need to bring up your calves, and hamstrings. I'd also suggest working on adding size to your upper and middle chest. Take a look at Franco Columbo and Lou Ferrigno's upper chests. IMO, to many guys at the amateur level don't focus enough on upper chest. A good upper chest, in addition to lower, goes a long way to creating better symétrie especially when you have to do a side chest pose during pre-judging.

andyebs training LOG
 

yes calves and hams I have seen they need bringing up too but poor calves don't grow well saying that they have come on loads

and also chest these was exact same things I picked out on myself

to be fair I got bit lazy on legs and skipped few workouts here and there but back at it now



I was about 82ish when started my cut last yeah very fat gut lol and when weighed in I was 71kg but to be fair I needed to be more lean and still had little areas could have done better with cutting

im 90kg now and looking to keep gaining till early 2018 before cut 95kg would be good starting point for cut



but if have any suggestions to help hams calves and chest im willing to give try



with calves the high reps I have been doing have done well



but with extra fat carry now hard to see hams progress



chest doing ok cant complain really

Here is side pose for some reason can't find any of my pics
Also I beat the two people in the pics as was beginner class
https://uploads.tapatalk-cdn.com/201...9c74a3724c.jpg

leg day today

leg press 6 sets 20,20,20,15,15,12
hack squat 4 sets of 12-15
leg extenstion 4 sets 12-15
bad girl machine 3 sets 10
laying ham curl 5 sets 12-18
stiff leg deads 4 sets 10reps
claf machine press 5 sets 20
calve raises on leg press 3 sets 8

The following is just food for thought, so take it for what you feel it's worth. Without seeing what you looked like before starting your diet, 82kg to 71kg is 24 lbs. Wondering if you might have dropped too much weight and lost some size along the way (I know I did for my first show. Ended up winning the weight class but could have been bigger and fuller)? When you started training for your contest, did you train any differently? How long of a diet, and what was a typical day's diet?

As for chest, try 3 workout in a row focusing on upper and middle chest, then 1workout for lower? You just posted your leg workout, so I'll suggest that perhaps you want to split quads and hams? If you always crush quads first, you're more than likely a little gassed before training hams? Below is a copy of my current workout. The exercises are just representative, and can be switched to suit you needs. Just a guideline/suggestion. Quads and hams are split so I can focus hard on each.

Your back looks good. Just keep training for width and thickness.

Sunday: Chest/Abs
Incline Bench Press 4×10-15
Incline Hammer Press 4×10-15
Dumbbell Fly’s 3×10
Decline Cable Fly’s 3×8-12
Dips 3×10

Monday: Back/Calves
Rear Lat Pulldown Wide Grip 4×10
Machine Rows 4×10
One Arm Dumbbell Rows 4×10-15
Incline Machine Pulldown’s 4×10-15
Low Back Bench Extensions 4×10

Tuesday: Shoulders/Traps /Abs
Rear Delt Machine 4×10-15
Seated Dumbbell Shoulder Press 4×8-15
Seated Lateral Side Raises 4×10-15
Upright Row 4×10-12
Dumbbell Shrugs 4×10-15

Wednesday: Rest
Recovery

Thursday: Quads/ Triceps /Calves (Note I can't squat because of a lower back fusion)
Incline Leg Press 4×15
Seated Leg Press 4×15
Leg Extensions 5×20
Single Leg Extension 3×20
Triceps Cable Extension’s 4×10
Seated French Press 4×10
Cable Kick-Backs 4×10
5. Seated Calf Raises 4×10
Standing Calf Raises 3×8-12

Friday: Hamstrings/ Biceps /Abs
Lying Leg Curls 4×15-20
Seated Leg Curls 4×8-15
Hamstring One Leg Curls 4×10-15
Dumbbell or Machine Curls 4×10-15
Preacher One Arm Dumbbell Curls 4×10-15
Hammer Curls 4×10-15
Wrist Curls 5×10-15

Saturday: Rest
Recovery

yes mate I did lose size
to be fair my diet knowledge was lacking really so I opted for keto and think reduced to far and was flat and had defo lost lot size and then took ages to even get back to same sort of size as was before
my plan for next time is to get good coach and stick to there plan

yes I did also start to train legs twice week splitting hams/calves and quads up and did find this was best time legs grew
but as said went through little lacking period where I didn't train them for couple months at all then started back with every now and then now im back to solid every week I was going to split them up bit
was just trying full arms day as arms lacked but have seem to come on well latley

this was how I think of changing as I cant train weekends that's family time but have mon-fri always

chest/tri
hams/calves
delts/traps
quads/calves
back/bi

I don't ever train abs reason ive found is im very thick in my waist and just don't want to make it any thicker

The routine you posted below looks good. How long of a diet are you thinking for your next contest? When you started to diet for your last contest, did you do anything differently training wise (e.g. lower weight higher reps, increase cardio?)? I know it's only through the internet, but if there's any pre-contest training advice I can share from my experiences, I'd be happy to.

well I done 16 weeks prep but wasn't very lean at start I had put on great deal of weight and been off gear for quite some time

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

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

thanks had to split up arms so could get two leg days
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