IFPA World Championships - my journey

[LawrenceKing]

Hi all,
Am new to this forum (you may well have seen my thread introducing myself).

I am going to start posting my daily workouts, be they with weights and cardio or purely cardio on my run up to my first Pro show the IFPA World Championships, aka the Yorton Cup.

I hope you all find it interesting and insightful, it wont be purely i did this weight i did that many mins cardio, but will also include a little bit of my character and day to day activities that shape my life.

Any questions about anything then please do not hesitate to ask and i will answer to the best of my ability.

Lawrence

[LawrenceKing]

Evening people,

Had another busy day, pretty much non-stop since my last post with first session of cardio at the gym, didnt do the sunbed and time was pressing so abs will be done with back and biceps tomorrow.
went to see a friend and we had a look around town and grabbed a coffee - iced americano with sugar-free caramel syrup.
Walked the dogs in the woods for just shy of 45 mins - wish i could have counted this and shopping as my 2nd but of cardio!!
Went and bout some more CNP Pro-Peptide (vanilla this time) as i have only about 2 servings of my chocolate left.
sorted through some emails, hit gears of war 3 for 90mins then just arrived back from my 20 minutes "bridgeless" 'bridge walk'!
just eating a vanilla peptide - i mean eating as i blended it with ice and its thick enough to eat!!!
Well seeing as im training at 0630 tomorrow i guess i had better hit the hay!

Speak to you tomorrow!!

[LawrenceKing]

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

a shot of myself from the BNBF British Finals 2011 where i defended my middleweight title, won my Pro Card along with best male presentation and best wheels

[LawrenceKing]

Early morning to you all,
Up and chowing down on 100g sweet tatty, broccoli and a 150ml egg white omelette for a little pre wo meal.
Got back and biceps coming up @ 0630 so have left it a little late to eat as its now 0545 but I need something in my stomach, hence why it’s a small meal.
Slept pretty well and woke 10 mins before my alarm and can’t wait to hit the gym. Going to need some more sleep when I get back though as got work tonight, should really find out what time I’m starting (it was a last minute favour).
Any way I got to get my groove on – hit up a coffee and get myself to the gym.
I will post my workout when I get back whilst eating me post workout meal.

Ciao

[LawrenceKing]

So the workout is done and this is the 2nd good morning from me 
Hope everyone’s morning is going well so far, if it’s not then there’s always time for it to improve.
As I write this I am eating my Post Workout Meal of White Potato and Pollock fillet (a white, virtually fat free fish) with a little salt added.

The workout felt very productive although I was a little frustrated with my strength levels on the core lifts of Deadlifts and rack pulls. I know the body doesn’t know what weight is on the bar and only the stresses applied to it, but it’s always nice to lift a lot of iron.
I think a couple of nights of less than adequate sleep, and only a small meal in meal before training didn’t help, as I usually train later in the day once I’ve had a couple of meals.
Cardio was for 30 mins x-trainer instead of the usual 20 mins x-trainer and 20 mins power walk before last meal. This is due to the fact that I have work tonight.
Well on to the workout side of this post.

Warm up:
5 mins x –trainer

Back:
Wide grip chins:
BW x 12
BW x 12
BW x 12
BW+10kg x8 failure -> BW x 5 failure

Deadlifts:
60kg x 15
100kg x 15
140kg x 10
160kg x 8
180kg x 4

Iso Lateral Machine Single Arm Parallel Grip Rows:
70kg x 12
75kg x 12
90kg x 8 failure -> 70kg x 8 failure

Rack Pulls (from 2 inches below knee)
140kg x 5
160kg x 5
180kg x 4 failure

Biceps:
Standing alt D’bell curls
16kg x 15
18kg x 15
24kg x 5 failure -> 16kg x 4 failure

Ez bar curls:
(Weight of bar not Inc)
20kg x 15
25kg x 15
35kg x 6 failure -> 25kg x 6 failure

Across body D’bell hammer curls:
14kg x 12
14kg x 12
16kg x 8 failure + 2 partials

Abs: Tri-set
V-sit ups on bench -> crunches-> oblique crunches
BW: 25x25x20
BW: 25x25x20
BW: 25x25x20

Cardio – 30 mins x-trainer

With the workout done I headed to the changing rooms for my post workout shake. Need to get paid so I can re-stock on Pro-Recover (I so I don’t have to go back to unflavoured isolate and dextrose!! It’s convenient for me as I have a supplier 2 mins away (Paul Smith @ Fitness Development).

Any way I best get on with my day as got a far bit to do before work tonight and then tomorrow for 4 day shifts!
Catch you all later

[LawrenceKing]

evening all.
had a busy day today but got it all done and dusted in super quick time so managed to jump on the xbox for 90 mins of playtime.
Also got in a nap between meals and awoke 10 mins before i was due a feed.
Got work in 3 hours so think i'll just potter about for a bit and try and will this water out of my system :-)

feels good not to have to do cardio tonight - yes i am tempted to do another session due to worry that i wont be as good for my pro show, but more is not better, and i was made fully aware of this 4 weeks before the british finals. although it feels odd not to be really suffering the advice was sound and id be foolish to go against it.

what i will say is that my back is already starting to become achey from this mornings workout, that means tomorrow is going to be a brutally uncomfortable day!!

now do i have a hot or cold coffee...........................................

[LawrenceKing]

Saturday 1st Oct

Uuuurrggghh! Alarm jerked me outta sleep @ 0415!! That meant it was time for work - had an 80 mile drive to watford, hence why I was up so early.
Worked last night as well and didn't get to bed until midnight - but need the £££.
Despite the early hour I did my 1/4 turns and mandatory poses whilst meal 1 was cooking. Gràbbed my stuff, food and coffee and on my way I went.

@ work now.
Todays training will be chest, tri's and calves whith some cardio to follow also.

I will post the workout later on tonight once I have finished work.

[LawrenceKing]

Saturday 1st October continued

With work done it was time to hit the gym.
Am tired today as I worked last night and didn’t get to bed until midnight and up at 4, but needs must. Still going to make this a hardcore productive workout – no excuses!!!
Chest triceps and calves today, necked my Homemade Pre-workout and headed to the gym.

Warm-up – 5 minutes x-trainer
45 degree inclines smith machine presses:
(Wide grip and slow pace)
50kg x 20
60kg x 15
70kg x9 failure -> 40kg x 7 failure

30 degree incline D’bell flyes:
22kg x 15
26kg x 12
28kg x 8 failure

Machine chest presses:
60kg x 15
70kg x 9 failure -> 55kg x 7 failure - > 40kg x 10

Across body single arm machine chest presses:
30kg x 20
40kg x 15
45kg x 11 failure + 3 negatives

Standing straight bar French presses:
35kg x 15
40kg x 12
40kg x 11 failure

Ez bar cable pushdowns:
30kg x 15
35kg x 12
40kg x 9 failure

Overhead leaning rope ext:
22.5kg x 20
27.5kg x 15
32.5kg x 8 failure + 1 partial

Machine leg press toe presses -> standing calf raises -> tibialis raises
170kg->BW->BW
12 failure: 20:20
11 failure: 20:20
10 failure: 20:20
9 failure: 20:20
7 failure: 20:20

Cardio was 30 minutes on the cross trainer, kept my heart rate hovering between 130-150 bpm.

Work out done and feeling good. Got an unbelievable pump today surprising as I was so tired.
Time to go eat.
Now i’ll be cooking and prepping food for tomorrow whilst enjoying a coffee and yeah, maybe even a bit of x-factor later, but at the moment Radio 1-Xtra!!
Until tomorrow.......................

[bigdeadweight]

great blog, thanks for sharing with us.

you seem to do a lot of strip sets, what benefit do you feel you get from doing them? i use them occasionally but feel i cant recover properly if i do too often.

[LawrenceKing]

Thank you for the question my man.
The reason for the strip sets as a my main 'intensifier/intensity booster' is because I train alone and I feel it is the safest way to further stress the muscle group and not put myself in any danger of injury. Forced reps/negatives reps just wouldn't be viable.

As for recover - its all down to personal recover and recuperative abilities (as I'm sure your already aware) and its good that you have recognised that you are unable to add them in high frequency as some trainers wouldn't listen to their bodies.
I haven't seen any negative impact on my recovery with the frequency I add "boosters" to my workouts

Hope this answers your question.

[LawrenceKing]

Sunday 2nd Oct

Good morning.
So the alarm was holla-ing at 0500, must mean time to get up!

Stumbled down the stairs in my near 'just woken zombie' like state and got to cooking breakfast. Whilst this was doing I thrashed out my 1/4 turns and Mandatory poses as I do every morning. "HOLD THE POLE" I think to myself, and even sometimes I can hear the phrase "BAG OF SH*TE" being called as I fail make myself 'Wide' as I turn. I should know better by now!!

With this done, breathing hard and breakfast almost ready I grab the days food and stow it in my coolbag and load the car.

Oat pancake done with some cinnamon and splenda and Choc-Mint Peptide in hand I vacate the house and make my way to work and the impending cardio session that awaits when I finish......

Have a good day everyone.
See you all tomorrow.

[LawrenceKing]

I know I said see you tomorrow but thought I'd update you.

Did a 10 min powerwalk @ 0810 before meal 2. Incorporated it into one of my patrols - work and training at the same time. No Excuses!!!

Finally starting to get my appetite back to what it was.
After the finals and "eat up" meals I found that my appetite had declined somewhat so I reduced the amount of Broccoli I was consuming (use it as a "filler"). I was actually Not Finishing it all - unheard of for me the local dustbin!

Noticed yesterday and also today that this reduced amount is leaving me hungry. A good sign I feel and it is having a +ve effect on my mental state too.

Meal 3 in an hour and already looking forward to it :-):o16:

[bigdeadweight]

thanks for your reply mate.

what on earth is your job, the hours sound difficult to say the least.

[LawrenceKing]

I'm in the Security Industry and am currently doing Asset Protection.
As for the hours I've adapted to them and they give me a good structure and are currently working well for me. Do day and night shifts 0600-1800 or 1800-0600.

[bigdeadweight]

not the same i know but i worked the doors for 7 or 8 months. is so hard on the body to work those sort of hours. cant imagine the dedication to prep for a show and do those hours.

i do have to ask one question though, 'HOLD THE POLE'!! i think that needs some explanation haha

also, is battlefield 3 any good? i am a ps3 man myself, but lets not get into the sony vs microsoft argument :smash:

[LawrenceKing]

Hold The Pole is just a reference to the posing practice we were put through last year and became the catch phrase of the weekend :-) and inside joke but a couple of forum users who were there wil appreciate it.

As for battlefield 3 - not sure my man. I got gears of war 3 - and its awesome. Maybe a little biased as I love the whole series!!
The job I got - I love it. Let's me train, incorporate cardio into my patrols, and eat when I need to as well. I'd say its made some elements easier, other not so, eg -sleep. Get it as and when I can!!! But needs must!

[bigdeadweight]

doh! too many series of games. my poor little brain cant keep up!

finished cod black ops the other day, preferred cod mw2 personally.

a mate has just lent me socom special forces and am a few hours into dead space 2.

[LawrenceKing]

Monday 3rd October

Morning all.

Yesterday was a day of 2 halves. The morning and early afternoon were very good, weather was amazing, was in a +ve mood, appetite was coming back and even cracked out some cardio incorporated in my patrols at work.
After cardio was finished up my mood took a nose dive for no apparent reason! It may have been as I'm a little tired, could be the effects of the diet, could be the frustration of feeling blocked and -ve impact that has - or it could be an combination of them all.

Well as to today - I woke up @ 0437 and did the whole 'I'm not getting up until my alarm goes off!!' So went back to sleep for the 23 minutes until my alarm goes off.
Upon waking a second time I said to myself 'today will be a great day'.
As its a rest day today there was no morning posing, no cardio scheduled for today and no weights either so didn't need the gym bag.
Got my breakfast sorted and my food for the day from the fridge and with coffee in hand went off to work.

The weather is meant to be a scorcher again today by all accounts, but you never can tell.

Its legs day tomorrow so I'm going to make the most of this rest day and make sure my energy is high so I can put myself through it.

Two more days at work then I have 4 days off again. I love the short rotations (although it is followed by a stint of 8 night shifts......)

Have a good day all.

[LawrenceKing]

Tuesday 4th October

Howdy.

As for the remainder of yesterday.
my mood was all over the shop! Didn't enjoy the day for the most part but am not going to dwell on it so enough said about it.

Today is a new day and its going to be a good one.

Up with my alarm again today which was nice. Only woke twice in the night, damned "calls of nature".
Resumed posing practice this morning after yesterdays rest day.
Its legs today of which I am thoroughly looking forward to, followed by a little bit of cardio as well.
Added some red meat into the diet today for a little bit of a change, and I'm glad to say that my appetite still seems to be with me!

Will post the workout later tonight once its all done and I've made my way, with shakey legs to my laptop.

Have a good day everyone.

[LawrenceKing]

Morning all,
It’s my first of 4 days off today, and what do you know, the weather is turd!!!
First things first – time to document yesterday’s workout. Now it was meant to be legs, but my lower back was still suffering DOMS from the Deadlifts and rack pulls of my last back session, so I decided to give it an extra days rest, along with my mind too after my bad couple of days mentally, and hit them today on my day off when I could do them justice, as despite how much I love training legs it is still the toughest of the week!
I opted to mix my body parts up this week for a bit of a change, so yesterday’s workout was bi’s/tri’s and front and side delts.
Biceps and triceps consisted of supersets; delts were straight sets with intensifiers.

Warm up:
5 mins x-trainer
Bi’s and tri’s:
Rope hammer curls -> rope extensions:
20kg x 20 -> 20 kg x 20
25kg x 15 -> 25kg x 15
32.5kg x 11 failure -> 32.5kg x 9 failure

2 arm Lying D’bell ext -> seated simultaneous D’bell curls:
14kg x 15 -> 16kg x 15
14kg x 15 -> 16kg x 15
16kg x 9 failure -> 18kg x 7 failure

Straight bar cable curls -> straight bar French presses:
25kg x 15 -> 40kg x 15
27.5kg x 15 -> 40kg x 15
30kg x 9 failure -> 40kg x 12 failure

Straight bar cable extensions -> Ez bar curls:
27.5kg x 20 -> 20kg x 15
32.5kg x 20 -> 22.5kg x 15
40kg x 11 failure -> 27.5kg x 8 failure

Side and Front Delts:

Cable side laterals:
7.5kg x 20
8.5kg x 15
9.5kg x 12
11kg x 4 failure + 3 forced
Cable single arm front raises:
7.5kg x 12
7.5kg x 8 + 2 partials
5kg x 13 + 2 partial
D’bell standing side laterals: (used a rest pause technique with a twist of my own. Rep range is 15 – 6. Stop when reach 15 reps or failure rest 15 secs and then go again until either 15 or failure. This is repeated until you hit the lower end of 6 reps were the set finishes)
12kg: 15-12-10-6
10kg: 15-11-9-7-5

Cardio to finish up
X-trainer: 20 mins level 18 for 20 seconds/level 16 for 40 seconds. Repeated for the entire durations. Kept the heart rate at around 140.

Work was a busy day as we had an incident last night; luckily I wasn’t on shift, so a lot of patrols performed today. 8 x 10 mins each.

Now on to today:
Wednesday 5th October
Breakfast consisted of oats and cnp peptide, and posing practice all done.
As mentioned I have legs today which I will do around midday after another couple of meals.
This morning I have the dentist, just a check up. Other than that and with the weather how it is I don’t have much on the agenda. Possibly need to do some food shopping and definitely need to do some cooking.
Got some bison steaks out of the freezer last night so am looking forward to have those today, and got some kangaroo out for tomorrow as well ;-)
Will let you all know how the workout goes once it’s all done.

Have a wonderful day people.

[LawrenceKing]

Wednesday 5th October Continued

So I’ve done legs. One word – Brutal!
Trained @ City gym in Portsmouth for a bit of a change. It has slightly more equipment than my usual gym (Fitness First Waterlooville) and has a ‘Hardcore’ atmosphere – proper ‘Spit and Sawdust’ the type of gym I LOVE!!!

So here it is:

Leg Ext:
50kg x 20
70kg x 15
90kg x 14 failure -> 70kg x 7 failure -> 50kg x 8 failure

45 Degree Leg Press:
240kg x 12
280kg x 12
320kg x 12
360kg x 8 failure + 3 Forced

Hack Squats (Plate Loaded)
Used FST-7 with 80kg. 10-12 reps & 45 seconds rest
12/12/12/12/12/12/12 last set was +ve failure

Lying Legs Curls:
35kg x 20
45kg x 10 failure
45kg x 8 failure -> 35kg x 5 failure -> 25kg x 7 failure
D’bell stiff deads:
(Used as a deep stretch)
100Lb x 10
100Lb x 10
100Lb x 10

Lying Single Leg Curls:
20kg x 10
20kg x 8 failure + 2 partials
20kg x 6 failure + 2 partials

Barbell Lunges:
(In Place)
40kg x 20 steps
50kg x 20 steps
60kg x 20 steps

Cardio:
20 mins on Crossramp
20 secs Lv 16/ 40 secs Lv 10

Session all finished and I swear Bambi would be steadier standing up than I was walking to my car. A 5 min walk took at least 10 minutes.
Back at home I showered then rustled up some white tatties and egg whites, and my hamstrings are all ready getting tight! Tomorrow is going to be heaven................!!!

Getting a hair cut tonight but apart from that its rest and eating!!

Much love

[bigdeadweight]

thanks for keeping up this blog for us.

do you do free weight squats or do you focus on the leg press and more isolation exercises

[LawrenceKing]

Yes I do Free weight squats. In fact I love free weight squats, but as I'm so close to a contest I don't want to risk injury.

[bigdeadweight]

ah, that does make sense, must be easy to get niggles or worse when your bodyfat is very low.

[johnoliver]

Hey Lawrence, loving the blog mate.
Keep up the good work, and i'll keep on reading :-)

[LawrenceKing]

Thursday 6th October

DOMS!!! Legs are feeling GOOD after yesterday’s workout, and I love this pain!! And I’m glad they are sore as although i experienced some DOMS last week, it wasn’t as bad as I expected or wanted despite having a good workout.
As for sleep last night it was interrupted to say the least. Kept getting cramp from my big toe along to my heel in both feet, although luckily not at the same time!
Had Meal 1 consisting of CNP Choc Peptide and Medium coarse oatmeal which was very nice!! Just supping back on my 2nd consecutive coffee of the day.
It’s purely cardio today of which I will get done before Meal number 2, and then I’m going off to visit my Dad before catching up with a friend later on tonight.
I kind of wish it wasn’t just a cardio day as I am itching to train :mad5: but I realise my body does need the rest, more so than usual, so hopefully if I bash out some Abs that will satisfy the craving in me until tomorrow’s back, traps and rear delts session!!


For all those that train today, do an extra set for me seeing as I’m not training. And for all those for whom today is just a cardio day, I feel your pain.

T-Minus 2 weeks 6 days!!! WOOOOOOOOOOOOOOOOOOOOOOOOO!!

[LawrenceKing]

Thursday 6th October Continued.....

So cardio was done @ 0930 followed by abs.
20 mins Lv 18 20 seconds/Lv 16 40 seconds
Stepped up the pace a little bit today for a bit of a shock to the old system and was feeling good - although legs were protesting quite loudly!!

On to Abs and did them as a Tri-set:

Standing rope crunches ->Crunches -> Broom twists

23.6kg x 50 -> Bw x 50 -> 100 reps (50 each side)

28.4kg x 50 -> Bw x 50 -> 100 reps (50 each side) 10kg bag on back

30.6kg x 50 -> Bw x 50 -> 100 reps (50 each side) broom holding 3gd weight either end

With that all finished off I chugged the Isolate shake that was awaiting my return to the car and got my ripped glutes home.

All my meals were prepared and packed yesterday so jumped in the shower, donned my new Gifted Athletics T-shirt, Joggers, and Air Jordan 23's, grabbed food and in the motor of to see my dad.

See you all @ the back end of the day!

Miss you already........

[LawrenceKing]

Friday 7th October

This morning, predictably enough, ground hog day 
Up @ 0700, Posing practice, oats and a choc peptide, 2 coffees – must have made it stronger this morning as by the 2nd one the ‘Jitter Bug’ was starting to kick in!!
Has a massage booked at 0900, so popped to the gym for a sun bed to even out the tan, got the Spondoolies (£) for the massage and drove there mentally preparing myself for Pain! And I knew it would be excruciating as my legs are suffering!!

As predicted a great deal of pain was tolerated but I walked out feeling amazing and ready to smash Back, Traps and Rear Delts later this afternoon! Oh and I also booked another torture session for the 20th.

The weather has turned. @ 0800 the sun was making an appearance and it was warm, so I donned shorts and a Beyond Failure T-Shirt (of which I purchased at the BNBF British Finals). It is now cold so I am trying to warm up with a coffee, although this time it is decaf as I don’t fancy overdosing on caffeine and having a ‘crash’ before the workout.

Have cooked my broccoli for the day, my sweet tatties and chicken was already prepared and packed. I did have a Bison steak today – again a recommended steak, lovely flavour and lean too. Had this with, yup you guessed it, sweet tatty and broccoli!!

Well that’s pretty much all that is in my fuzzy, slow moving diet brain today.
I will post the workout a bit later when I am home again.

Lets smash today and get a step closer to getting on that stage and ROCK IT!!!!!

[LawrenceKing]

Friday 7th October continued............

So today was Back Traps and rear Delts.
Picked up my occasional training partner, and grief giver, Flick Williams from the train station @ 1315.
We were due to train @ Lougars @ the suggestion of Flick who had trained there before and said it was, Quote “awesome for back”.
As we were driving out the train station I informed her that she will have to guide me as I was unsure of the gym location, her reply ‘I don’t know how to get there!’
WHAT?!?! So she had suggested a gym to train at, which I supposedly “awesome for back” and she doesn’t know how to get there!! Well seeing as City Gym is spitting distance from the gym we opted to train there instead of doing a ‘Where’s Wally’ search for a gym!!

So onto the workout:
Some of the machines don’t have weight numbers on the machines, so I just recorded the number of plates I had the ‘pin’ in. I realise that this won’t mean anything to you guys and gals, but the next time I train there I’ll know what I did.

Close grip parallel grip pulldowns:
9 plts x 15
11 plts x 10
12 plts x 6 failure -> 8 plts x 7 + 3 forced

Parallel wide grip low cable rows:
5 plts x 20
7 plts x 15
10 plts x 6 failure -> 8 plts x 5 + 1 forced

Smith machine bent over rows:
(Underhand grip)
70kg x 15
90kg x 12
110kg x 6 failure -> 80kg x 7 failure

Face down incline 2-arm D’bell rows:
30lb x 20
45kb x 15
55lb x 12
65lb x 7 failure -> 3 partials

Wide grip chins:
BW x 8 failure + 1 partial
BW x 6 failure -> underhand grip x 5 failure
Underhand grip – BW x 8 failure + 3 partials

Behind back B’bell shrugs:
130kg x 15
150kg x 15
160kg x 8 failure + 2 partials

Trap bar shrugs:
(Bar weight not Inc as unsure of weight. Approx 20kg)
80kg x 15
120kg x 10 failure + 2 partials
120kg x 8 failure + 2 partials

Bent over D’bell rear laterals:
30lb x 15
35lb x 12
40lb x 8 failure -> 25lb x 7 failure

High cable rope face pulls:
11 plts x 15
13 plts x 10 failure
13 plts x 8 failure -> 10 plts x 10 failure

Cardio:
Cross ramp 20 mins 20 secs Lv 16/ 40 secs Lv 10

Everything done and dusted, supped on my isolate and dextrose shake, and then made our way into town for a post WO coffee. Opted for a Starbucks over Costa and had a Venti Americano Decaf, 3 pumps of Sugar-free hazelnut syrup with a little cold water. Had this as I chowed down on my post workout meal.
Come 1700 dropped flick off at the station for the train home, and I have just finished another meal. 2 more for me and it’ll be bed time. But for the time being I’m going to go try be sociable  ha-ha an easy feat for me!!!

[LawrenceKing]

Saturday 8th Oct

Have slept better the past couple of nights, although still waking up a few times.
Say started @ 0700 with oats and egg whites and 1.5 coffees. The half is because my mum came in from a night shift and sneakily got herself a cup from the filter whilst I was out the room!

England game ........ Well that's enough said about that.

Was going to do cardio before seeing a mate but was dawdling and procrastinating so didn't have time. Just meant I had to do it this evening, and to be fair it gave me a chance to get a few more meals in and something to fill my late afternoon.

Had a walk around town and found myself once again in starbucks. Had a few games of pool and then watched the first 2 episodes of Terra Nova. Is a pretty good watch so far.

Cardio consisted of 20 mins x-trainer, then I hit up a sunbed again and just had another meal. Have got 2 more to go tonight.

As for tomorrow; am back @ work on nights so its a long day!!! But have got chest calves and abs to look forward to.

Now what to do tonight...........

[LawrenceKing]

Sunday 9th Oct

Managed to sleep until 0800 today! First time in a long time, although it was broken sleep, wake @ 0600 and 0700!!

Had my oats, egg whites and coffee whilst watching the Argentina vs NZ first half, of course this was done after posing practice!

I can feel my energy levels getting lower on a daily basis, just got less get up and go in the mornings. Its more like get up, find it and then go!
But it is a rest day tomorrow with no posing, weights or cardio so am looking forward to re-energising from that!

Today’s agenda is pretty easy; cook, train, get stuff ready for work, put of going to work for as long as possible, try not to get hungry.

So its chest, calves and abs today and I haven’t decided at the gym I’ll be training at yet. My usual gym just doesn’t have the atmosphere I need, so it may be another trip down to City Gym, only thing is it’s so hardcore they only have one piece of cardio equipment 

Skyped with Vicky, Guy Dave and Ben Ten (for a few minutes before skype decided it was too difficult to show pics) last night and had a good half hour catch up. Everyone seemed in good spirits and wrapped up warm too! 2.5 weeks until we fly guys and girls!!!

Well.................. I best get to it then as it won’t do itself!

[LawrenceKing]

Sunday 9th October Continued.....

So it was City Gym I ended up in, kinda knew all along that I would.

Chest, calves and abs was on the agenda and what a session it was.

Chest:

Flat B'bell bench presses:
60kg x 20
80kg x 12
100kg x 5 failure -> 80kg x 7 failure

Incline B'bell Bench presses:
60kg x 15
80kg x 7 failure
80kg x 5 failure -> 60kg x 7 failure

Incline D'bell Flyes:
50lb x 15
60lb x 11 failure
65lb x 7 failure

Pec Deck:
8 plates x 12 failure
8 plates x 10 failure - 6 plates x 5 failure

Wide Grip parallel bar dips:
BW x 15
BW+ 1 set 20kg chains x 10 failure -> BW x 7 failure

Calves:

Standing calf raises:

140kg x 25
180kg x 20
220kg x 15
240kg x 11 failure (Rest Pause)-> 240kg x 6 failure (Rest Pause)-> 240kg x 4 failure

Seated Calf Raises:
40kg x 12
40kg x 11 failure
40kg x 11 -> 30kg x 4 failure -> 20kg x 7 failure

Donkey Calf Raises:
(To flush blood into them)

BW x 50
BW x 50

Abs:

Hanging legs raises:
@BW
20
20
13 failure -> knee raises 7 to hit the 20 reps

@ this point I jumped onto the Crossramp Trainer for my cardio as it had been in constant use for the last 40 minutes and didn't fancy waiting around if someone else jumped on it.
I did my 20 minutes - 20secs LV 16/40secs Lv 10.
I then went back and finished Abs

Abs resumed:

Standing cable crunches:
30kg x 15
30kg x 15
30kg x 15

Incline Roman twists with broom:
45 degree inc:
20
20
40 degree inc
20

Workout all done and felt pumped and energised! Best chest session I've had in ages.
Had my post wo shake and headed home.

For my post wo meal I had the usual white tatty and egg whites, but instead of baking the tatty I grated it and cooked it on the hob in a pan (1 calorie spray used) with tiny bit of grated red onion. Was a divine change and well worth the extra time and effort. In fact it was so nice I almost regretted doing it as I wanted to devour in all over again!!

Cooked up some sweet tatties, chicken and 3% Extra Lean Beef Mince (pricey but a nice addition) and got my stuff sorted for work and the next 8 nights up in Watford.
Meals today have to be 3 hours apart as I'm up until 0600 tomorrow and I do not fancy running out of food eating my usual 2.5 hours apart. The extra half hour can sometimes cause some major hunger issues!!

Finally an update has come out for my phone (Blackberry Torch) and am hoping it will sort out the glitches that have plagued me for months and nearly caused me to break it! So far so good............(Touch wood)

The drive up to watford was easy but started falling asleep so stopped and got a starbucks (no sugar-free syrup this time, just a venti black americano and a little cold water).

Tomorrow is a rest day and one thoroughly needed. Gives me time to cook a few days worth of food and also make sure I get enough sleep after todays long stint.

Anyways back to work and walking patrols in the cold!

Have a good sunday evening and for those of you who are having a Roast dinner - enjoy! (My mums lamb roast smelt amazing!)

[LawrenceKing]

Monday 10th October

Good Day to you all.

Am back up in Watford for work now.

So today is a rest day for me meaning no cardio, no weights and no posing. As all of you know these days can be the toughest mentally, finding it harder to force yourself NOT to do anything as opposed to forcing yourself TO do something.

Worked nights last night so got to bed at 0640 and managed to sleep until 1240.
Up and out of bed I got my first meal on the way of Oats and Egg whites accompanied by coffee with a little cinnamon and sweetener.

Started cooking up a few days worth of food, but had to visit the supermarket to get the protein sources (chicken, 3% ground beef and turkey), and vegetables (broccoli and green beans).

All this cooked and packed and time to make myself presentable.

Tomorrow is Legs day and I frankly cannot wait! It seems that all the journals I read everyone loves a legs day!
As for what my workout will consist of – I have no idea. I say this as last week’s workout went on instinct and was one of the best I’ve had in a long, long time and I had DOMS for ages!! But I do know there will be 20 minutes of cardio afterwards 

As for tonight – I hope everyone has a good one and gets a good night’s sleep so you can destroy the Iron tomorrow!!

Much Love

[LawrenceKing]

Tuesday 11th October

Morning my hard training Iron Warriors.

So today is Legs day! Oooo-Raaaa!
Meal one, oats and egg whites, done!! Coffee being consumed as we speak; well as I type anyway.

So on the agenda today is getting some stuff sorted for work purposes, getting the session from hell done, and that means its gonna be brutal and hardcore. Keep the body furnace ticking with some cardio and multiple meals, which seem to be getting ‘greener’ as the days go by – broccoli and green beans are one thing I will not miss, well at least not the vast quantities being consumed currently!!

Been watching the new season of Dexter (season 6). 2 episodes deep and its already as good as I remember. Also started watching a new programme called homeland – got episode 2 to watch today and will let you know what it’s like, so far so good though.

Right time to get things done and will report back later on the workout.

[LawrenceKing]

Tuesday 11th October continues....

City Gym. What a place to train. Think Fitness First has been relegated to 2nd choice to training legs if I can get to City. It just doesn't have to equipment or atmosphere!

Found a double serving of a Watermelon flavoured pre-wo supplement. Ronnie coleman uses it to eXplode :-p
Don't normally use them as I make my own. Tasted Amazing but other than that didn't notice any benefits that I don't get from my own.

Trained a little later than usual so the gym was busier thus a better atmosphere and a louder more frequent clanging on weights. I missed that sound (fitness first has all rubber coated weights).

As for the workout:

Leg Ext: FST-7: 30 second rest, 10-12 reps
@70kg - 12/12/12/12/12/11 failure+1 partial/10 failure

Lying Leg Curls: FST-7: 30 seconds rest, 10-12 raps
@40kg - 12/12/12/12/12/10 failure/8 failure

Hack Squats:
80kg x 12
100kg x 12
120kg x 9 failure -> 80kg x 9 failure

Stiff Legged Deadlifts: (on box)
60kg x 15
100kg x 12
120kg x 8 failure

Safety Bar Back Squats:
60kg x 15
100kg x 10
110kg x 6 failure -> 60kg x 15

Lying Single Leg Curls:
20kg x 12
25kg x 8 failure + 2 partials
25kg x 6 failure -> 20kg x 4 failure

Bench Step Ups: Alt Leg each rep
BW x 30
BW + 2x 30lbs D'bells x 30

Cardio: 30 mins Crossramp - Lv 16 20secs/ Lv 10 40 seconds

Workout done and dusted and PWO shake gulped!!

Saw Sotonye in the gym. Damn that man is big!! And looking good!
Traded a few words with him between sets and he is eager to hit the stage and experience the Yorton. He will do some damage - he's just got to keep doing what he's doing!!

Walking to the car and nearly threw up twice from the nauseous feeling my body was currently accommodating. The sign of a good session.

Back at home and only an hour or so after finishing up and my quads were already tight and feeling sore in the Vastus Lateralis.

Had my PWO Meal of white tatties and egg whites and popped to fitness first for a quick catch up with few friends and a sunbed.

Having one of those days where one minute you look good, the next you look bad, good, bad so on and so forth!

So I think its off to bed with me and my protein shake and almonds and ready for another day tomorrow!

Night night everyone!

[LawrenceKing]

Wednedsday 12th October

Well good morning to you all.

First things first - as for sleep last night. Was going well. I didn't bother trying until I was tired as I hate lying there not being able to sleep. This ended up being just before midnight. Filled the time with a little xbox and then read for about 45 minutes.

Woke in the night once as is usual, around 0330, and then was awoken by my mother getting ready for work and I honestly think that she couldn't have been louder if she tried!! So that was me awake at 0400. Couldn't sleep so read for about an hour and dropped back off @ 0500 until her dogs started barking @ 0600! Was fighting to stay asleep and managed until 0700. My alarm was set for then anyway.

Down stairs and the coffee filter was the first thing on, after the lights that is.
Just finished up my posing practice and its all still there, well in this lighting it is as its very favorable.
Breakfast is a'cooking consisting of oats and egg whites and I do believe I have all my food cooked for today as well. Know that's gonna leave me at a bit of a loose end for a 90 minute period. I suppose I could clean the car!

No idea what the weather is like but I may take the dogs for a walk, that is if they let me, as they tend to be temperamental and if they don't wanna go they'll just sit down and not move!

As for training today, I do believe I am hitting back witjh a friend of mine @ David Lloyd Gym in Port Solent. He has been badgering me to train together for sometime now and I finally have the time to do it.

Had a terrible dream last night about my condition and in it I had gotten fat. Its probably because I was worrying about it last night, and worrying about my body rebelling against itself after being on a diet for this long. I know my aim was to peak for the British Finals, which was a success for me, but naturally like everyone would (plus me being slightly more competitive than the average) want to look my best for the upcoming show! I will do my best and that is all I ever ask of myself, and of course I set myself goals just as I have for the Yorton. After all you need something to aim for.

Anyways - time to get on with the day. Got a lot to accomplish, but staying away from mirrors I think!!

[LawrenceKing]

Wednesday 12th continued.

Had a busy day today and got everything done that I wanted.

Energy levels are low and not liking how I'm looking unfortunately, but when am I ever happy with how I look??
Said I'd avoid mirrors but curiosity always gets the better of me regarding this!!
I just hope I can equal the condition I displayed at the brits........

The days sometimes seem to be not moving at all and others the time seem to fly by. I know its two weeks to go but it seems like forever at the moment. I assume that's because I think my condition gets worse every day and the sooner I can display what I have the better, plus the fact last year I wasn't as good at the Yorton as I was at the brits, and don't want this to be the case this year also.
I'm doing what I can and what I have been advised to do down to the letter so I AM happy and confident despite my worries, but they will always plague us won't they :-)

On to the workout.
As I mentioned I was meant to be training with a friend at David Lloyd but it fell through due to his work commitments.
Ended up at my usual haunt of Fitness First. And today's workout was Biceps, Triceps, Front and Side delts. I did this last week and thoroughly enjoyed it so decided to hit it again this week. The difference being that last week was a bi/tri superset. This week was one bicep movement 3 sets. Then a triceps movement 3 sets. Back to bi etc etc.
Exercise selection also changed.

Biceps and Triceps:

Standing EZ curls: (weight of bar not included)
25kg x 15
35kg x 12
40kg x 7 failure -> 25kg x 7 failure

Standing EZ French Presses: (weight of bar not included)
30kg x 20
40kg x 15
50kg x 6 failure -> 30kg x 8 failure

Standing Alternate D'bell Curls:
18kg x 15
22kg x 8 failure
22kg x 5 failure - 16kg x 4 failure
Normally go 20kg for 2nd set but someone was using it.

Smith Machine Close Grip Bench Presses: (unsure of the weight of the bar so not included)
60kg x 15
70kg x 10 failure
70kg x 7 failure -> 40kg x 12 failure

Seated D'bell Concentration Curls: (Elbow braced on inside of knee)
12kg x 15
14kg x 12
16kg x 6 failure + 2 partials + 3 negatives

Standing Overhead Single Arm D'bell Ext:
14kg x 15
16kg x 12
18kg x 7 failure - > 14kg x 5 failure

Front Delts:

D'bell Front Raises:
12kg x 12
14kg x 12
16kg x 7 failure + 2 partials

45 degree Incline Facedown B'bell Front Raises:
15kg x 15
17.5kg x 12 failure
17.5kg x 8 failure + 4 partials

Up-The-Rack D'bell Side Laterals - 10ks:
8kg>10kg>12kg
10/10/10

10kg>11kg>12kg
10/10/6 (3 deep breaths) 4

11kg>12kg>13kg
10/10/4 failure

Leaning Single Arm Cable Side Laterals:
5.7kg x 12
7.9kg x 10 failure
7.9kf x 6 + 2 partials

Cardio:
20 mins X-Trainer. 20seconds LV 18/ 40 seconds Lv 12

10 mins Treadmill. Speed 5 km/h Incline 11

Workout all done and I felt thoroughly pleased with myself. I now have my post wo shake and meal to look forward to plus a meal of sweet tatties and chicken and a peptide and udo's later tonight.

Its only 1950 and I'm already want my bed, but know if I do then I'll never make it through the night without waking up.

Tomorrow is just a cardio day. Think I'll hit it after a my first meal and get it done and dusted, then possible go back for just a slow walk on a high incline later in the evening (no bridges around here!!) Depending on how I feel and my energy levels.

Ear plugs in bed tonight I think as didn't appreciate being woken up as I was in the early hours of the morning!!

Hope everyone had a positive day and I'm going to go to sleep tonight thinking positive thought so they carry over until the morning and I will wake up happy with how I look as I'm gonna look awesome (always do in the morning).

Until tomorrow's update.......

[MrMartin]

Thank you for the question my man.
The reason for the strip sets as a my main 'intensifier/intensity booster' is because I train alone and I feel it is the safest way to further stress the muscle group and not put myself in any danger of injury. Forced reps/negatives reps just wouldn't be viable.

As for recover - its all down to personal recover and recuperative abilities (as I'm sure your already aware) and its good that you have recognised that you are unable to add them in high frequency as some trainers wouldn't listen to their bodies.
I haven't seen any negative impact on my recovery with the frequency I add "boosters" to my workouts

Hope this answers your question.

Hi LawrenceKing, actually admire u. u understood ur body and know how to make it stronger. keep up ur good job mate

[LawrenceKing]

Thank you for your kind words MrMartin. Everyday is a school day :-p

[LawrenceKing]

Thursday 13th October

Had a decent nights sleep last night from 2230 - 0730. Only woke twice for 'nature calls'
Feel nice a rested today. Did posing and worked hard - sweating by the end. Had my oats egg whites and coffee and was out the door by 0845 - the early bird and all that, and no unfortunately it wasn't a visit to the harvester!

Delts and arms are experiencing DOMS already and feel good!!!

Cardio was done @ 1015 today - the usual 20 minutes x-trainer Lv 18 - 20 seconds : Lv 12 - 40 seconds.
Then I hit up the sunbed for vanity purposes :-)
Will be back later for a slow treadmills session on a high incline for the glutes and hams!

Off into southampton with a mate for a bit o'shopping or maybe window variety at least!

Has anyone noticed that sweet potatoes from Israel are the nicest variety? Trust me they are - Waitrose is the place to get them!!

So its sunny @ the moment so do I opt for shorts or trackies?

Right I better cook some food before I get picked up @ 11............

[LawrenceKing]

Friday 14th October

Morning, morning.

ANOTHER decent nights sleep in the same pattern as last night. Woke @ 0715. I could get used to this restful sleep stuff!! (Probably jinxed it now though).

I'm sure you all know my routine by now: posing, breakfast, coffee blah, blah, blah.

Well its 0845 and the above is done along with my cooking for the day as well - I am 'on it like a car bonnet!'

Not got a massive amount to do today. Didn't end up cleaning the car yesterday as went shopping and ended up on the xbox for the afternoon, which was broken up with my 2nd session of cardio. Now this was just a slow treadmill with an incline as follows:
Speed 5 km/h
5mins Incline 11
5mins Incline 12
5mins Incline 11
5mins Incline 13

Now as for todays training it is Back, Traps and Rear Delts. A beautiful session if I may say so myself. I am going to tackle some Trap Bar Deadlifts as I haven't done them before.

Have dropped the amount of Veg I am eating (when I say veg read Broccoli) to 1kg bag per day (works out around 500g after cooking) as am feeling terribly bloated lately and have been for a few weeks now. It seemed to have helped yesterday. I also also substituted Almonds for Linseeds and/or Udo's for Fats as I believe I have some difficulty digesting Nuts - 'Blockage!' (and that's all I'll say). I do hope this helps but only time will tell.

Right I'm off to make myself look beauti.......... the best I can.

[LawrenceKing]

Friday 14th October continued....

Evening all.

So today was another pro-active day for me but I won't bore you all with the details!

Energy was a little up and down and did get a tired spell mid-day but I put that down to the 2hr 10 min round trip drive with only a 5 mins stop midway.

Had 3 meals before training today, I did contemplate getting another in but decided to train earlier instead. Just means I had an extra to look forward to afterwards :-)

Trained @ City Gym again and joined so my training is cheaper per session. Will asses if its worth me doing monthly and at the moment I'm thinking definitely, not just for the equipment but also atmosphere and knowledge too.
Only downside is that I will lose my current and longstanding training partner as I know he won't move and can totally understand why, but at the end of the day its my physique that Has to progress and selfish in that respect I will have to be.

So as for the workout, Back, Traps and Rear Delts:

Back:

Ultra Wide Grip Lat Pulldowns:
(No kg/lb on plates)
8 plates x 12
9 plates x 10
10 plates x 6 failure -> 7 plates x 6 failure

Close Grip Lat Pulldowns:
8 plates x 12
9 plates x 10
10 plates x 6 failure + 2 Partials

T-Bar Rows:
40kg x 15
60kg x 15
80kg x 8 failure

Single Arm D'Bell Rows:
110lb x 15
120lb x 15
140lb x 7 failure -> 100lb x 4 failure

D'bell Shrugs:
110lb x 15
120lb x 15
140lb x 7 failure

Trap Bar Deadlifts (bar is 30kg and inc in weight)
70kg x 15
110kg x 12
150kg x 10
190kg x 3 failure

Rack Pulls:
100kg x 15
140kg x 10
180 kg x 7 failure

Seated Bent Over Rear Delts:
30lb x 15
35lb x 12
40lb x 8 failure + 3 partials

Machine Shrugs:
(Unsure of weight)
Stack x 15
Stack x 12 failure
Stack x 8 failure

Rope Face Pulls:
11plates x 15
13 plates x 11 failure
13 plates x 8 failure

Cardio :
Crossramp, 20 mins - 20secs @ Lv 16 : 40 seconds @ Lv 10

All done and felt very good. Again wanted to do more during weights and cardio but knew I'd over reach myself if I did. Consoled myself with the thought of hitting chest, calves and abs tomorrow (that is if Abs have stopped experiencing DOMS).

Post WO shake and meal done. Got 2 more to go tonight.
Picked up a Digital EMS/TENS machine today for £20. Thought I'd get it whilst it was on offer. And won £3 on last weeks Euro millions - spent it on 3 x £1 scratch cards that will be done in a moment :-)

Well that's me for today.
Ciao

[LawrenceKing]

Saturday 15th October

Today's morning was the same as yesterday, and guessing it'll be the same as tomorrow.

Watched a little of the Wales v France Rugby match but was cooking the days Sweet tatties and Veg so was in and out of the kitchen.

Trained Chest, Calves and Abs today with my training partner, and it seemed an absolute age since we had trained together.
Session was productive seeing as I felt very tired today and had to psyche myself up, and it definitely helped motivate me knowing that I would have someone waiting at the gym for me and I can't let him down.
I can't wait to hit an off season and start regaining some lost strength and start growing!!

Forgot to mention that I checked out a new gym the other day simply called 24/7 Gym. I don't think I need to explain the name. It is where the old Fitness First in Fareham used to be (for those of you that know the area).
Did quite know what to expect as to whether they had kept the same equipment or swung more towards the cardio side or weight lifting side. I was pleasantly surprised at the range of equipment and obvious £ they had spent.
Has a better range of equipment than before and is almost half of what I'm paying @ FF and it has no contract. So another possible gym swap there!

As for the workout:

Chest:

Incline D'bell presses:
36kg x 12
40kg x 9 failure
40kg x 7 failure -> 30kg x 6 failure

Chest press Machine: (Seat Low to Hit Upper Pecs):
60kg x 12
60kg x 15
70kg x 10 failure (real slow reps)

Incline D'bell Flyes:
22kg x 12
26kg x 12
30kg x 8 failure

Calves:

Leg Press Toe Presses -> Donkey Calf Raises -> Tibialis Raises
(180kg->BW->BW)

19 failure ->20->20
15 failure ->20->20
12 failure ->20->20
11 failure ->20->20
10 failure ->20->20

Cardio:
20 mins X-trainer
Lv 18 20 seconds / Lv 12 40 seconds

Shoulder felt a little achey today, but that is because: 1 my side delts and traps and in pieces due to DOMS and 2 I feel a little run down and tired with energy being low.
Thankfully tomorrow is just Cardio and Abs then monday being a rest day!!

Worked this evening doing some more topless waitering :-) £ is £!! And that means more spend in LA!!

Oh and my Back from Top to Bottom, Traps and Read Delts protest every time I move!! I LOVE it!!

[LawrenceKing]

Sunday 16th October

Purely cardio today and a little Ab work too.
Breakfast, oh how I love breakfast.
How can oats and egg whites be SOOO damn nice!?

cooked and prepped days food and
Was very cold again this morning so ended up getting back into bed with a hoody on and played the xbox before hitting cardio @ 1040.
Normal x-trainer work
20 mins - Lv 18 20 seconds / Lv 12 40 seconds
As for abs:

Rope Crunches:
30kg x 50
35kg x 50

Crunches:
Bw x 50
Bw x 50

Obliques crunches:
Bw x 25
Bw x 25


Then hit a sunbed to even the tan out.
As for the rest of the day I plan to catch up with a few friends, maybe a nap again, but overall just relaxing.
Tomorrows rest day is much being looked forward to as I ache all over!

Have a good day everyone!

[LawrenceKing]

Monday 17 October

Rest day today so no cardio, posing or training. Slept from 1030pm through to 9am, now that’s the first time in a long time I have managed that. I still woke up feeling tired and wanting more so I definitely needed the rest.
Day was uneventful. Helped my old man with a little work he needed doing and just chilled out, by that I mean relaxed and being cold all day.

The last week of training starts tomorrow and it’s a tossup as to whether its legs or delts and arms. Will have to look at how the rest of the week is due to pan out with the upcoming depletion workouts etc. But whatever I train it’s going to be an awesome workout as I’m raring to go!!!

See ya tomorrow

[LawrenceKing]

Tuesday 18th October

up earlier than yesterday as don't want to seem like I'm lazy.
Went through 2 rounds of posing this morning and was feeling it afterwards!!

Breakfast was gone too soon as I love oats and egg whites!!

So its leg day. Planned to train early as was seeing a friend and we were going to the cinema, got my act together got down there for 10am - doesn't open until 11am. There's me thinking it was 9am opening, which to be fair to me it is, but only Saturday and Sunday! I blame diet brain!
Just means I'll be back down later after getting in a good few meals!
Ran a couple errands that I had to do and then went to the cinema.
Saw Real Steel - Hugh Jackman's new film about boxing robots. Now it sounds a bit weak for a story line but it’s actually very good!

Now on to the training, and the last leg session before the Yorton.

Leg Extensions:

60kg x 20
80kg x 15
100kg x 10 failure-> 60kg x 10 failure

Hack Squats:

80kg x 12
100kg x 12
120kg x 13 failure

45 degree Leg Presses:

200kg x 20
240kg x 20
280kg x 15
320kg x 12
360kg x 10 failure + 2 forced

Lying Leg Curls:

35kg x 15
45kg x 12
50kg x 10 failure
55kg x 5 failure -> 40kg x 5 failure

D’bell Stiff Legged Deadlifts:

100lb x 12
120lb x 12 failure

Glute/Ham raises:

BWx15
BWx15
BWx15

Broom Stick Twists:

300 rotations
Did this as I was waiting for Sotonye to finish up his cardio so I could get on!!!

Some stretching also done.

Cardio:
20 mins Crossramp: Lv16 x 20 seconds; Lv 10 x 40 seconds; Repeat

Was an awesome workout as I got a few extra reps with same weights as last time, and also managed to increase the weights on some exercises. Must be the thought of stepping on stage in 11 days and our competitors impending DOOM!! Hahaha.
I was sick in my mouth a little bit follow the workout and before cardio so Sotonye probably did me a favour by making me wait a little!

Well just had my post workout white tatty meal which means one more meal to go before bed.
Got a big back/traps/rear delts session to attend to tomorrow so a relatively early night is in order.

Hope everyone is good.

[LawrenceKing]

Wednesday 19th October

Well today was a good day. Sunshine, good night sleep, awesome training.

Well the sun was shining when I got up @ 0800 which always brightens ones day. I had breakfast then jumped into the hot tub for 30 mins – getting out wasn’t so hot, in fact it was downright cold!!

Cooked and prepped food for the day and second meal I had a Kudu fillet, first time having this meat and it was very lean and tasty.

Popped into town to run a few errands and had another meal.
Come 3pm it was time to gear up for training and today’s onslaught it Back, Traps and Rear Delts. Attacked them at City Gym. Workout as follows:

Back:

Wide parallel grip pulldowns:
8 plates x 12
10 plates x 10
11 plates x 5 failure -> 7 plates x 10 failure

T-bar Rows:
65kg x 12
90kg x 10
110kg x 5 failure -> 65kg x 6 failure

45 degree Incline Prone 2-Arm Row:
55lb x 12
65lb x 10
80lb x 8 failure + 3 partials

Wide Grip Chins:
BW x 8 failure
BW x 6 failure

Underhand Grip Chins:
BW x 7 failure
BW x 6 failure + 3 negatives

Smith machine bent over rows:
Overhand: underhand extended set
90kg: 90kg
9 failure: 5 failure

90kg: 90kg -> 50kg
7 failure: 4 failure -> 10 failure

Smith machine behind back shrugs:
130kg x 12 failure
130kg x 8 failure
90kg x 14 failure

D’bell shrugs:
100lb x 15
120lb x 15
150lb x 7 failure

Bent over d’bell rear delts:
25lb x 15
30lb x 15
35lb x 12 failure -> 20lb x 7 failure

2-arm high cable rear delts:
3 plates x 15
4 plates x 7 failure -> 3 plates x 7 failure
4 plates x 6 failure -> 3 plates x 6 failure

Cardio:
20 mins Crossramp – Lv16 x 20 seconds: Lv 10 x 40 seconds

Workout all done and was feeling good. Post workout shake downed and made my way home.
After post workout meal I jumped back into the hot tub for another 30 mins to relax.
Got a couple more meals (well one now as was eating one whilst writing this).

Just got a peptide to look forward to now.

Massage due tomorrow, and my last one before the Yorton, and it’ll be chest and delts for tomorrow’s workout.
Hoping I get another good night’s sleep tonight.

Speak tomorrow.

[LawrenceKing]

Thursday 20th October

Today’s morning was filled with a 60 mins sports massage which was very welcome despite the discomfort. Then the obligatory cooking.

Relaxed for the afternoon then it was time for chest, side and front delts @ City Gym.

Workout as follows:

40 degree incline B’bell presses:
60kg x 15
80kg x 12
100kg x 3 failure -> 60 kg x 11 failure

Flat d’bell presses:
80lb x 10 failure

45 degree incline d’bell presses:
80lb x 10 failure
80lb x 6 failure + 2 partial

45 degree incline d’bell flyes:
40lb x 15
50lb x 12
55lb x 7 failure -> 35lb x 5 failure

Wide grip v-bar dips:
BW x 20
BW+20kg x 7 failure

Stretched between each set

Down-the-rack d’bell side laterals: (aim for 10 reps per set)

30->20->10lb
10/10/10
10/10/8 failure+2 partial
10/8 failure/6 failure

D’bell front raises above head height:
15lb x 15
20lb x 9 failure + 1 partial

Cable side laterals:
2 plates x 12
2 plates x 11 failure + 1 partial

Machine standing military presses:
8 plates x 12
10 plates x 12
12 plates x 7 failure -> 10 plates x 4 failure -> 8 plates x 4 failure

Cardio:
20 mins Crossramp – Lv 16 x 20 seconds: Lv 10 x 40 seconds

Found it harder to get my HR up today and keep it elevated but worked equally as hard as usual.

Back home and had post workout meal of white tatty and egg whites. 2 more meals to go and thoroughly looking forward to them.

Tomorrow is arms and calves and looking forward to an early night tonight.

Hope everyone had a good day.

Ciao

[LawrenceKing]

Friday 21st October

Well hello there everybody. Another chilly morning today but looks like it will be a beautiful day.
Today is the last “proper” training session before the deplete workouts start and it is Cannons and Cows with cardio, and am again going to punish myself at City Gym.

My morning was less busy than usual as i cooked todays food yesterday, so breakfast was the usual and accompanied by the usual Man v. Food episode  Adam Richman you are my hero! But i still think i could out-eat him.
Popped into town for a few errands and saw a friend there who purchased my iPhone from me (not randomly, i had said it was for sale a couple weeks back!)
Went to Fitness Development and grabbed a couple of Pro-MR sachets (for the traditional morning after breakfast of oats and MR)

Looked for a bargain on the new Batman xbox 360 game but couldn’t find one under £40, and seeing as im planning on spending a lot of $$$ in the states i thought better of it – and the fact i purchased a new phone last night too....................! so have a Blackberry Torch for sale (or cash it in on Mazuma mobile)

Decided to train slightly earlier today so got to the gym for 1300hrs as was meant to be working tonight from 1930 but unfortunately it fell through.

So on to the workout. I mixed biceps and triceps up alternating between exercises after the first two that were supersetted.

Short Cambered Bar Cable Pushdown : Short Cambered Bar Cable Curls

10 plates x 30 : 8 plates x 30
12 plates x 25 : 10 plates x25
15 plates x7 failure :13 plates x7 failure

Bicep Blaster EZ Bar
(Bar Weight not included)
20kg x 15
25kg x 12
30kg x 7 failure -> 20kg x 6 failure

Close Grip Bench Presses
60kg x 15
70kg x 12
80kg x 7failure -> 60kg x 7failure

Alt D’bell Curls
35lb x 15
45lb x 10failure
45lb x 6 failure -> 25lb x 5 failure

Overhead Single Arm D’bell Ext:
25lb x 20
30 x 15 failure
35 x 7 failure -> 15lb x 12 failure

Preacher D’bell Hammer Curls
20lb x 20
25lb x 12
30lb x 5 failure + 3 Negatives

Close Grip Parallel Bar Dips
BW x 20
BW x 18 failure
BW x 12 failure

Seated Calf Raises
45kg x 25
45kg x 25
60kg x 12 failure
60kg x 11failure + 3 Partials

Prone Hack Squat Calf Raises
Just sled x 20
20kg x 20
40kg x 20
60kg x 20
100kg x 15 failure

Cardio:
20 minutes: Crossramp – Lv16 x 20 seconds : Lv10 x 40 Seconds

Finish @ 305pm

Felt very good after workout and had an unreal pump and an awesome workout to end on!
Necked the Post WO shake and headed home to get the Post WO Meal of white tatty and egg whites.
At a loose end now that work has fallen through as didn’t make plans due to the impending work commitments. Looks like it’ll be a night on xbox – not that im complaining overly much 
Tomorrow is an easy day of just cardio and Abs then rest, planning on getting it done early doors after 1st meal so around 1000hrs.
Meant to be working tomorrow night as well – unless it falls through.

Night all

[LawrenceKing]

Saturday. 22nd October

A day of just cardio and abs.
Energy was low upon waking this morning. Didn't sleep brilliant as I like multiple times during the night, then time 6am I got real tired and didn't wake until gone 8!! Oh how I long for a normal sleep pattern!!!

Got breakfast out the way and cardio was due at 1130 which is a little later than usual but I was up later.
Cooked my food before hitting the gym so everything was set for the day.
Grabbed a sunbeam after I finished up abs the headed home for a shower and a meal of sweet tatty, broccoli and Impala steak, and very nice it was indeed.
Headed back to the gym as I was putting my training partner through a chest and delts workout.
After we went back to his to just chill, well as much as you can with a one year old running around.

My new phone was delivered today, the spectacular Samsung Galaxy S2. I popped it on charge after the first gym visit as I knew id be playing with it when I got back.

All in all today was a good day despite energy levels fluctuating a little but nothing a coffee couldn't sort out.

Well its off to bed for me now as day one of depletion starts tomorrow.

We are on the home stretch now team. Lets nail this!!!

[LawrenceKing]

Sunday 23rd October

Deplete day 1 – let’s see how this goes shall we 

Slept bad last night so not a great start but I’ll get through it.

Today’s workout is back and traps which I love to do:

Wide grip lat pulldowns:
6 plates x 30
7 plates x 25
8 plates x 15

Close grip lat pulldowns:

7 plates x 15
7 plates x 15
8 plates x 15

2-arm bent over d’bell row:
55lb x 12
65lb x 12
75lb x 12

Straight arm rope pulldowns:
8 plates x 20
9 plates x 20
10 plates x 15

Machine front shrugs:
Stack x 20
Stack x 20
Stack x 20

Machine rear shrugs:
Stack x 15
Stack x 15
Stack x 15

T-bar rows:
55kg x 15
55kg x 15

Hyper extensions:
BW x 20
BW x 20
BW x 20

Cardio: Crossramp x 20 mins at level 6 and a sedate pace.

Felt good after workout and saw Sotonye there, was still upbeat but not as much as usual which is expected and can probably be said of us all too some degree.

Now it is time for home and rest. The hunger is getting to me and I have to try not to clock watch, which for me is difficult.
But day 1 is out of the way and tomorrow will be easier as I now remember what it is like.
Let’s hope I sleep better tonight.

[LawrenceKing]

Monday 24th October

Deplete day 2: let’s get this day rocking

Slept a great deal better last night, but despite this I woke up feeling DEAD!! Super low energy and no ‘get go’................. Not yet anyway.
Out of bed and down stairs for the quarter turns and mandatory poses in the big mirror in the dining room.
Breakfast on the go and coffee too – which I can tell is going to be greatly needed over the next few days so let’s hope we have enough and I don’t mistakenly buy decaf!!

Today’s workout is chest and delts – everyone’s favourite muscle groups as you don’t have to do a lot and they pump and look awesome!!

Before the workout I have a friend cutting my hair to make me look prettier for the Yorton, when I saw pretty I am not implying I am pretty, just that I won’t look as bad as I usually do 

So the workout out:

45 degree incline d’bell presses:
50lb x 25
60lb x 15
70lb x 8 failure

Nb – feeling weak today

45 degree incline d’bell flyes:
35lb x 15
40lb x 15
45lb x 12

Machine flat bench presses:
50kg x 12
50kg x 12

Pec deck – pushing through palms:
5 plates x 20
6 plates x 20
7 plates x 20

D’bell side laterals:
15lb x 20
15lb x 20
15lb x 20

Bent over rear delts:
15lb x 20
15lb x 20
15lb x 20

Seated military presses:
30kg x 15
40kg x 15
50kg x 15
60kg x 12

Leaning single arm d’bell side laterals:
15lb x 15
15lb x 15

Rope face pulls:
11plates x 15
12 plates x 15

Cardio: 20 mins Crossramp at level 6 using a sedate pace.

Workout done and feeling a little zombie like but enjoyed it greatly.
Saw Sotonye as I was leaving the gym and exchanged a few encouraging words for his upcoming work out of delts and back.

Now time for home, shower and sleep.

Not long to go now guys and girls so let’s get this done. Dig deeper than ever!!

[LawrenceKing]

Tuesday 25th October
Deplete day 3 is underway.

Woke up this morning with a depletion headache, and in fact went to bed with one too.
So with the last depletion workout due today along with the last set of cardio also its finally starting to become even more real that I’ll be in a different country tomorrow and a step closer to my first ever pro show!
No if you told me two years ago I’d be competing as a pro in America I may well have laughed at the absurdity of it. Of course it was a dream of mine, but not one I thought I would accomplish this early in my life.

Food is becoming more and more to the forefront of my mind, not with cravings, just with wanting to eat more. Meals seem to be over before I have even started them!! Blink and they are gone!

So for the workout, and its Guns today. Made the trip back down the City Gym for the final session.
I alternated between exercises as I find this gives me a great pump and keeps my strength up a little by giving one group a rest before being pounded again. Started with biceps this week.

Standing Alternate D’bell curls:
30lb x 20
35lb x 20
40lb x 20

Standing single arm overhead d’bell ext:
25lb x 20
30lb x 20
35lb x 13 failure

Cable curls using a slight cambered bar:
10 plates x 20
12 plates x 10
12 plates x 10

Cable extensions using slight cambered bar:
12 plates x 20
13 plates x 15
13 plates x 15

Straight bar curls using ‘biceps blaster’
20kg x 25
30kg x 15
30kg x 15

Standing straight bar French presses:
30kg x 20
35kg x 20
40kg x 15

Cardio: 20 mins Crossramp on level 6 at a sedate pace.

So everything is done and dusted. All that is left to do is posing practice over the next few days, run through posing routine and then just display the package I have forged.

Sotonye was entering the gym as I was leaving and as we were both subdued we exchanged few words, and wished each other well until meeting at the airport tomorrow.

So now it’s time to go buy the carb load food and get it cooked and prepped. Going to get it all sorted today so I can just grab and go tomorrow and not have to worry about anything. All my clothes and essentials are set out and just waiting to be put into the case.

Well its neatly time for another meal so I’m off. If I don’t get time to come back on before I leave then I will see you all after the show when I’m back on the 6th November.

Take care

[bigdeadweight]

Just wanted to say congrats to everyone that competed. i found the results as below. Does anyone have any photos from the event?

RESULTS

Pro Figure Short
1 Katrina Roundtree (MD) $2,000
2 Theresa Evans (CT) $1,500
3 Qawnana Crockett (VA) $1,000
4 Jacqulyn Brady (NJ)
5 Jamie Dubinsky (PA)
6 Tonia Coleman (MD)
7 Claudia Minadeo-Fox (OH)
8 Pam Willis (VA)
9 Thea Knust (NH)
10 Melissa Cunningham (VA)

Pro Figure Tall
1 Terri McBee (MO)* (BP) $3,100
2 Donna Shea (MA) $1,500
3 Nancy Accetta (MD) $1,000
4 Kate Grevey (MD)
5 Alexandra Ellis (MO)
6 Erin Iannacchino (NY)
7 Bren Lauver (PA)
8 Lisa Matthew (NE)
9 Nina Simone Ross (UK)
10 Joanna Bolt (CO)

Women’s Pro Bodybuilding
1 Patricia Beckman (KS)*(BP) $3,100
2 Cathy Vail (IL) $1,500
3 Sally Cianciolo (WI) $1,000
4 Vicky McCann (UK)
5 Cindi Criss (WI)
6 Katy Wayman-White (WA)
7 Chiara D’Arcangelo (UK)
8 Kristin Noblette (PA)
9 Corynne Pero (IL)
10 Alison Fiasconaro (MD)
11 Celia Cadena (TX)
12 Lisa Watson (CT)
13 Marcia Thorpe-Johnson (MD)

Men’s Pro Lightweight
1 Valentine Ezugha (IL) $2,000
2 Daz Cooper (UK) $1,500
3 Neal Rodriguez (NY) $1,000
4 Kent Bierly (NJ)
5 Carlos Renfro (NH)
6 Alberto Nunez (CA)
7 Lawrence King (UK)
8 M. Anthony Blake (VA)
9 Wil Usher, Jr. (DC)
10 Alhaji Sesay (MD)
11 Ed Castillo (IL)

Men’s Pro Middleweight
1 Cleveland Thomas (FL)*(BP) $3,100
2 Jason Janov (PA) $1,500
3 David Kaye (UK) $1,000
4 Dave Lovelace (FL)
5 Rico Browning (VA)
6 Erik Alstrup (Canada)
7 Jeff Alberts ((CA)
8 Garry Engle (MD)
9 Bob MacLeod (MA)
10 Ron Parmeter (NY)
11 Steve Sims (CT)

Men’s Pro Heavyweight
1 Henry Graham (Jamaica) $2,000
2 Russell Harleston, Jr. (NY) $1,500
3 Ben Tennesen (WI) $1,000
4 Dave C. Davis (VA)
5 Dave LaClair (NY)
6 Chris Nsubuga (UK)
7 Donovan Strong (MD)
8 Hugh Cotterell (Cayman)
9 Abraham Tchabe (Ivory Coast)
10 Eric W. Scott (WI)
11 Damon Gillis (DE)
12 David Weaver (KS)

[LawrenceKing]

Wednesday 16th November 2011-11-16

So I’m into my 2nd week off from training for some R+R and I must admit it is much needed but from the 3rd day out I was itching to train.
I have been performing 3 sessions of cardio each week consisting of 20 minutes with some full body stretching, all to help the body repair.

It’s always difficult to fill the time when I would normally be training and my Xbox can only keep me entertained for so long. If I hadn’t done cardio then I think I would have gone insane.

When I go back I am thinking of starting out with an abbreviated routine focusing around increasing my strength and reps in 4 core lifts: - Squat, Dead, Bench and Military press.
Not entirely sure how I will structure this routine yet as I am still reading up on it but will update as soon as I do. Not got long as I plan to go back on Sunday and start with legs.
Eating has been going well and am sticking to a clean diet. Gone back to my pre-contest diet due to my lack of activity but have increased my carbs by 30g the first week off training. The second week I increase carbs by 20g and fats by 10g.
It seems to be working well so far as I haven’t increased my weight massively, in fact after the first week it went down by 2lb. Next weigh in is Sunday morning.
Until next time............