Journey to WBFF European Championships: Crushing it!

[Striations]

Hey guys. So I decided to start a new journal, following on from my subsequent Journey to 2014 WBFF fitness show, as I think I'll now compete in the 2015 European Championships in Scandinavia. As I've had a hamstring injury and it has set me back somewhat. I'll give a brief overview of my daily workouts, with the addition of my diet and supplementation. Rather than bore you with a plethora of information, I'll jump right to it:

Height: 6"1
Weight: 81kg
Training time: 3 years (natural for life)
Training protocol: emphasis on volume and pyramiding down in weight every set/lots of drop & double drop-sets, sometimes employs FST-7 training.

[Striations]

So I think rather than log my entire workouts from now on, I'll just give a brief overview of them, perhaps going into more detail nearer to when I do decide to compete. Trained back/triceps/abs today and worked my up to 50kg for 8 on DB rows, 90kg on barbell rows with good form, 80kg on smith machine close grip bench.... Also hit wide grip chins, standing pulldowns, incline French press, cable pushdowns and for abs I did kettle-bell side bends, low-high cable woodchop and AB crunch machine.

Yesterday I hit a chest/bicep workout and worked up to 100kg on the seated chest pin-stack machine and hit a PB for hammer curls @ 46 kg for 3 reps with pretty good form. Will hit the 50s soon! I know it's not all about weight as I said before, but nice to lift big iron! The workout also included flat flyes and low cable crossovers and for biceps: cable and one-hand cable curls to follow the hammer curls, with an initial 4 sets on barbell curls working up to 50kg, then into a drop-set for 30 reps @ 20kg. Get them guns growin' baby! Lol Got an amazing chest pump and arm pump was pretty good as well.

[Striations]

http://i.imgur.com/UdgoyDW.jpg

[Striations]

Hey guys! Just got back from training quads/forearms/abs. Was a pretty intense workout. I warmed up on the stationary bike for 3 mins, just to get some blood in the legs before squatting. I then moved onto ATG smith machine squats, of which I hit a few warm up sets... Before working my way up to 100kg. Didn't want to go too heavy, due to the aforementioned hamstring injury, even though it feels better now. Subsequently, I moved to the leg extension machine, working my way up to 100kg and then hitting a double drop set down the stack: quads were on fire after this! Following this I went onto dumbbell lunges across the gym floor, leg press, seated hack squat machine (where I did 20 rep sets), inner/outer thigh superset for 50 reps each, finishing with barbell lunges! As I said, I enjoy volume training and feel i reap more benefit from it then doing fewer exercises.


For forearms I included some barbell wrist curls: 3 sets x 20 reps, actually dropped the barbell @ one point, as it slipped out my hands!! So much for grip strength! Afterwards, I moved onto abs: starting with kettle bell side bends, then cable woodchops (low to high), reverse bench crunches, before finishing with decline crunches with twist. Cardio wise, I did 15 mins on the stationary bike, followed by 15 mins incline treadmill. Wore espadrilles today, as I don't have a flat sole on my Nikes and like to feel the floor/machine when I train legs. However, they got soaked whilst walking through town to get an energy drink haha! Wanna get some Adidas Power Perfect weightlifting shoes for leg training... Was gonna get some vibrams, but they look a bit funky lol! Anyway back on topic... Had a 40g protein shake post workout and gonna have a meal later on. Will train back/calves tomorrow with cardio. Hope everyone's enjoying the weekend!

[Striations]

Just a quick update guys. Trained chest/bis/abs today. Hit decline smith machine presses up to 100kg, dumbbell flyes, then finished with low cable crossovers. Train chest twice a week (Tuesday also), hence why i only incorporated 3 exercises. Then moved onto biceps: nothing too heavy here; just cable curls, hammer curls, dumbbell curls and barbell curls to finish. Ended with abs: kettlebell side bends, then high-low cable wood-chops. The workout included 15 mins cardio on the X-trainer. Tomorrow is hams/tris/calves and ill give a more detailed update then. Enjoy the rest of the weekend everyone... Shame about the weather! :-[

[Striations]

So today I trained hams/tris. Started with hams and begun with some stiff-leg deadlifts just to get some blood in the muscle. Then I moved onto seated leg curls up to 55kg, dumbbell lunges across the gym floor and back, one leg cable curls, dumbbell stiff leg deadlifts, then finished on hack squat machine with feet high up the pad, really deep reps. This last exercise was a killer and the drop set on the end finished me off altogether!

Next came triceps. Started with some one arm cable pushdowns to warm up the muscle, then came the onslaught! Moved onto close-grip smith machine bench, pyramiding up to 90kg. Afterwards hit V-bar pushdowns, dumbbell French press, 2-arm cable pushdowns, one arm cable pushdowns (no attachment cable), straight bar pushdowns.... Triceps were pumped to the MAX! Cardio was next: 15mins x X-trainer/30 mins x incline treadmill. Was a gooood workout! Tomorrow is chest / forearms /abs... #crush-it!