Tuesday, 29 December 2009
Training Day
TOday we will be training shoulders my favourite part.
Schedule.
Behind the neck press on smith machine. We start with 1 warm up set bar only, then 3 other sets with 60kg, 80kg, 90kg. (inc bar weight of 20kg).
Next is the machine press for 3 sets full stack of 100kg.
For rear delts.
4 sets of face down on incline bench side raises using dumbells.
Side raises seated this is stricter than standing 4 sets using 15kg, 17.5kg dumbells.
Front raises to finish using 20kg plate again seated as it keeps more pressure on the delts and less ability to cheat by swinging.
Then 4 sets of barbell shrugs for the traps on smith machine. You really feel the traps working on this as the shoulders have been exhausted by the first lot of exercises.
With the holidays upon us we are working to a tighter schedule as gym is closed Friday and Saturday, so we are fitting everything in on Sunday to Thursday.
More later.
Schedule.
Behind the neck press on smith machine. We start with 1 warm up set bar only, then 3 other sets with 60kg, 80kg, 90kg. (inc bar weight of 20kg).
Next is the machine press for 3 sets full stack of 100kg.
For rear delts.
4 sets of face down on incline bench side raises using dumbells.
Side raises seated this is stricter than standing 4 sets using 15kg, 17.5kg dumbells.
Front raises to finish using 20kg plate again seated as it keeps more pressure on the delts and less ability to cheat by swinging.
Then 4 sets of barbell shrugs for the traps on smith machine. You really feel the traps working on this as the shoulders have been exhausted by the first lot of exercises.
With the holidays upon us we are working to a tighter schedule as gym is closed Friday and Saturday, so we are fitting everything in on Sunday to Thursday.
More later.
Monday, 28 December 2009
Introduction to us
Hi I am dekster and my training partner is lee. we are competing in a natural bodybuilding comepition for the first time in 2010. I am 37 (will be 38) and lee will be 38 when we compete.
the competition will be in Scotland at we pressume the SECC, it is under the BNBF (Federation)
I am new to this blogging lark, but will endeavour to submit training articles, diet ideas and photos showinf condition throughout the next 6 months to the competition.
my idea for this is to give more insight into the Scottish natural bodybuilders out there.
Please excuse the lack of content at present but i have only just started.
the competition will be in Scotland at we pressume the SECC, it is under the BNBF (Federation)
I am new to this blogging lark, but will endeavour to submit training articles, diet ideas and photos showinf condition throughout the next 6 months to the competition.
my idea for this is to give more insight into the Scottish natural bodybuilders out there.
Please excuse the lack of content at present but i have only just started.
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