Biggaz's "The Best Is Yet To Come" Thread

[biggaz]

So after much encouragement and support from Gbg (ok, after repeated nagging lol) I finally emailed Derek.

Rob Moran has sent the training program, antagonistic training, totally different to anything that I've done before, so I'm eager to begin.

The supp's are ordered, cupboards, fridge and freezer stocked, the backs as good as it'll ever be ;-(

I want to compete next year, but this depends on how things develop. Last year saw some health problems, which explained a lot of things, which stalled progress.

I'm sure the best is yet to come........

Gary

[tvicemanXXL]

Originally Posted by biggaz

So after much encouragement and support from Gbg (ok, after repeated nagging lol) I finally emailed Derek.

Rob Moran has sent the training program, antagonistic training, totally different to anything that I've done before, so I'm eager to begin.

The supp's are ordered, cupboards, fridge and freezer stocked, the backs as good as it'll ever be ;-(

I want to compete next year, but this depends on how things develop. Last year saw some health problems, which explained a lot of things, which stalled progress.

I'm sure the best is yet to come........

Gary

Hit it hard man, set goals and don't look back! You are in good hands with Rob and the rest of the team!

[biggaz]

Originally Posted by tvicemanXXL

Hit it hard man, set goals and don't look back! You are in good hands with Rob and the rest of the team!

Is there any other way to hit it!!

I think I'm going to get a lot out of this, and I'm ready.

Cheers Gaz

[bbqwizard]

You are going to love A.T.S! Definately an ass kicker

[biggaz]

Originally Posted by bbqwizard

You are going to love A.T.S! Definately an ass kicker

Originally Posted by bbqwizard

You are going to love A.T.S! Definately an ass kicker

I think yoou may be right. Todays been interesting, after a three week break, I can't imagine what its going to be like in five weeks time lol

BACK AND CHEST ATS TRAINING

WEEK 1

Rack Deads
100kg (220lb)x10
120(264)x10

Having to establish some working weights after the break.


T Bar Rows
70kg(154lb)x10
80(176)x10

WITH

DB Bench Press
25kg(55lb)x8
27.5(60.5)x8

Dropped a little weight here, always do after a break. Struggled at 7-8 reps and asked Kath, my partner, for a little help (sad to say, not very nicely)

Her reply that I looked to be doing ok cracked us both up, so I had to restart

Pullups
6,6 Not my strongest exercise

WITH

Incline DB Bench Press
25(55lb)x8
25(55)x8


Seated Cable Rows
140lbx10
184x10

WITH

Dips
10, 10

Found the dips fairly easy, so may add some weight next

Overall a good session, things were better than I expected after the layoff, with little back pain. Still keen to see what affect the supps have on me.

[IronIc]

Welcome Gary! You're already burning the iron, I see

[biggaz]

Originally Posted by IronIc

Welcome Gary! You're already burning the iron, I see

You know me of old sweetie, 100% every time. I can't wait to the 5 set week

I'm struggling with the diet though, its a lot higher carb than I'm used to, And with three meals at work its going to be a problem. I've been reading Rob Morans thread today and his diet was high protein and fat a yr or two back, which I think would be more attainable.

I'll give it a try for a couple of weeks and then, if necessary, email him and see if I can change things round.

Its never the gym with me, always getting enough food. Still when I get to the stage, cutting won't be a problem.

[IronIc]

Originally Posted by biggaz

You know me of old sweetie, 100% every time. I can't wait to the 5 set week

I'm struggling with the diet though, its a lot higher carb than I'm used to, And with three meals at work its going to be a problem. I've been reading Rob Morans thread today and his diet was high protein and fat a yr or two back, which I think would be more attainable.

I'll give it a try for a couple of weeks and then, if necessary, email him and see if I can change things round.

Its never the gym with me, always getting enough food. Still when I get to the stage, cutting won't be a problem.

Since you're an ectomorph, Gary, the higher carbs should be beneficial to you

I tried Keto ... and it got me pretty sick My body does not like high-fat foods! It lllllooooovvveesss carbs, lol -- but I have to limit my carbs. Darn it!

[biggaz]

Originally Posted by IronIc

Since you're an ectomorph, Gary, the higher carbs should be beneficial to you

I tried Keto ... and it got me pretty sick My body does not like high-fat foods! It lllllooooovvveesss carbs, lol -- but I have to limit my carbs. Darn it!

I guess I've been on a keto type diet for a long while, without intending too. Almonds, avocados, salmon, whats not to like ;-)

I avoid too much bread cos my chiro thinks its worsens any inflammation in my back, so sandwiches are out. I'm just going to have to experiment to get the balances right.

My appetite is through the roof, which is a good thing, but I may have trouble sticking to the 3500 cals limit.

What no-one mentioned about this antagonistic training is that you get twice the DOMS lol, still that'll stop after a couple more weeks..

[biggaz]

Bi's, Tri's and Forearms

BB Curls
30kg (66lb)x10 2 sets
with
Close Grip Bench Press
40(88lb)x10
50(110)x10

Haven't done these exercise for probably two years now. Both a bit disappointing, but loads of room for improvement

DB Curl
15kg(33lb)x10 2 sets
With
Skull Crushers
20(44lb)x10, 2 sets

Don't know what happened on the skull crushers, but I was throwing weights off the bar like mad. I've dropped almost twenty pound from what I was doing two months back.

Cable Curls
50lb x10
60x10
with
Tricep Press Down
70lb x10
80 x10

BB Forearm Curls
20kgx10 2 sets

DB Forearm Curls
10kg(22lb)x10 2 sets

The forearms exercises hurt, never done these before.

I haven't done an arm session for a year or two, so this has been an eye opener. I had hoped the vasocharge and extend would have arrived today, still a no show. Better be here before thursday....leg training next ;-(

[gbg]

Hello there gaz!


IN

Edit to post: once you get the supps, if you don't mind log them in.
I also think the higher carb will be more beneficial for you, what you were doing in the past wasn't working, give it time your body type can handle it and needs it for weight gain.

Yes I ice!

[biggaz]

Originally Posted by gbg

Hello there gaz!


IN

Edit to post: once you get the supps, if you don't mind log them in.
I also think the higher carb will be more beneficial for you, what you were doing in the past wasn't working, give it time your body type can handle it and needs it for weight gain.

Yes I ice!

Gotta love dat ice ;-) I know exactly what you mean by "No fixing", The ice and massage seems to maintain mine, keeping it good enough to go to work, if not train, and relieving the muscle spasms.

Decided that even when mines bad, I'm still going to train, I can still work arms, do pullups and chin ups etc, even leg extensions. I'm not taking any more time out this year.

I'll post everything tomorrow night, the vasocharge and xtreme is here. Never tried NO so we'll see what happens. I liked the beta alanine when I was using that, but there's half the dosage in the vasocharge.

Going to go with these two to start and see what, if any, results I get, before adding anything else.

I know I'll gain weight on this diet. I haven't got it exactly dialed in yet cos I'm trying different things to find out what I can eat during the day. Tried cous cous? today, (not for me).

I am getting good carbs early in the day (oats,wp, bananas and olive oil in milk), can't eat early at all, then rice or pasta around lunch time. But I'm always hungry. Started on my midday,3rd, meal at 10AM!!!!

And the last three nights I've been getting up at 2-3 AM to eat, cos I'm hungry. The metabolism has got to have changed somewhere.

Have to go, there's a venison burger on George with my name on it ;-)

[CEClifter]

WOW this look great! Keep it up and good luck in the future!

[baileys423]

This team ROCKS!! Good luck w/ your goals

[biggaz]

Originally Posted by CEClifter

WOW this look great! Keep it up and good luck in the future!

Originally Posted by baileys423

This team ROCKS!! Good luck w/ your goals

Thank you kindly ;-), the best is yet to come.

Yesterday was my birthday, so we went for a meal and a few drinks, consequently we had a lot later night than normal.

My 3rd meal, prawns with seafood sauce and pasta just didn't work out. I can't eat cold pasta. learn something new everyday lol.

And to cap everything, I climbed all day, which I haven't for a while and my back is sore as hell. and its leg training.

Food as soon as I arrived home, massage for my back and vasocharge and xtend made up, so much water so no chance of dehydration then ;-)

Legzz



Squats
70kg(154lb)x10 2 sets

with

SLDL
60(132lb)x10
70(154lb)x10

Had planned on 80kg for the squats but the way the back is tonight, I attempted that but wasn't confident.

I meant to email Rob with some questions about changing some exercises. I train at home so no legpress. But I'm keen to try multiple lowish rep sets of squats. (Tried 20+ rep sets with little improvement), so I'm subbing extra squats in.

Squats
70kg x10 2 sets

with

lying Leg Curls
50lbx10
60x10

New exercise, so finding a working weight. Think I can go higher on these

Leg extension
100lb x10
120x10

with

DB Lunges
15kg(33lb)x10 2 sets

Seated BB Calf Raise
40(88lb)x10
80(176lb)x10

Found these ok, but a bit uncomfortable

Standing Calf Raise
100(220lb)x10
120(264)x10

I still hate leg training.........

I didn't notice anything from the vasocharge, but I only sed 1 measure as per instructions. Definitely double that next time, but wonder if it'll take a few weeks to build up in my system?

Then again, tonight I could have done with nitrous oxide instead of nitric

[gbg]

Originally Posted by biggaz

Thank you kindly ;-), the best is yet to come.

Yesterday was my birthday, so we went for a meal and a few drinks, consequently we had a lot later night than normal.

My 3rd meal, prawns with seafood sauce and pasta just didn't work out. I can't eat cold pasta. learn something new everyday lol.

And to cap everything, I climbed all day, which I haven't for a while and my back is sore as hell. and its leg training.

Food as soon as I arrived home, massage for my back and vasocharge and xtend made up, so much water so no chance of dehydration then ;-)

Legzz



Squats
70kg(154lb)x10 2 sets

with

SLDL
60(132lb)x10
70(154lb)x10

Had planned on 80kg for the squats but the way the back is tonight, I attempted that but wasn't confident.

I meant to email Rob with some questions about changing some exercises. I train at home so no legpress. But I'm keen to try multiple lowish rep sets of squats. (Tried 20+ rep sets with little improvement), so I'm subbing extra squats in.

Squats
70kg x10 2 sets

with

lying Leg Curls
50lbx10
60x10

New exercise, so finding a working weight. Think I can go higher on these

Leg extension
100lb x10
120x10

with

DB Lunges
15kg(33lb)x10 2 sets

Seated BB Calf Raise
40(88lb)x10
80(176lb)x10

Found these ok, but a bit uncomfortable

Standing Calf Raise
100(220lb)x10
120(264)x10

I still hate leg training.........

I didn't notice anything from the vasocharge, but I only sed 1 measure as per instructions. Definitely double that next time, but wonder if it'll take a few weeks to build up in my system?

Then again, tonight I could have done with nitrous oxide instead of nitric

Happy Birthday Gary!!!



Nice legz, our favorite
I use 2 scoops of Vaso and always get a good "charge"

[IronIc]

Happy Birthday Gary!

[biggaz]

Originally Posted by gbg

Happy Birthday Gary!!!



Nice legz, our favorite
I use 2 scoops of Vaso and always get a good "charge"

Originally Posted by IronIc

Happy Birthday Gary!

Wow, birthday wishes from the nicest ladies on BB.com ;-) Thankyou!!

2 scoops of Vasocharge tonight and no buzz ;-(

Delts, Traps and Core

Military Press
40kg(88lb)x6 2 sets

WITH
bb Shrugs
80(176lb)x10 2 sets

Actually did one set of 10 with 100kg(220lb) on the bar but couldn't rerack it, stands are too high, need to alter them.

DB Side laterals
7.5x10 2 sets Could have gone higher on these really, next time!

WITH

DB Shrugs
50(110)x10 2 sets

DB Reverse Flyes
7.5(16.6lb)x8 Again should have gone higher

WITH

Prone DB Shrugs
40(88lb) x10
30(66lb)x10
Dropped the weight because I couldn't get the full ROM on the higher weight. Noy sure if this was the correct exercise. (Laid on incline bench, drawing the shoulder blades together)

Decline Crunch with 10kg plate
10,10

WITH

Back Extensions
10,10

Leg raise on dip station
10 and 10. Second set changed to crunching knees to chest due to back pain in first set

Torso Twists
Searched these, and got a few differnt answers so spent 5 minutes passing a weight plate to kath, behind me, twisting the other way to take it back etc Had a laugh if nothing else ;-)

[gbg]

Originally Posted by biggaz

Wow, birthday wishes from the nicest ladies on BB.com ;-) Thankyou!!

2 scoops of Vasocharge tonight and no buzz ;-(

Delts, Traps and Core

Military Press
40kg(88lb)x6 2 sets

WITH
bb Shrugs
80(176lb)x10 2 sets

Actually did one set of 10 with 100kg(220lb) on the bar but couldn't rerack it, stands are too high, need to alter them.

DB Side laterals
7.5x10 2 sets Could have gone higher on these really, next time!

WITH

DB Shrugs
50(110)x10 2 sets

DB Reverse Flyes
7.5(16.6lb)x8 Again should have gone higher

WITH

Prone DB Shrugs
40(88lb) x10
30(66lb)x10
Dropped the weight because I couldn't get the full ROM on the higher weight. Noy sure if this was the correct exercise. (Laid on incline bench, drawing the shoulder blades together)

Decline Crunch with 10kg plate
10,10

WITH

Back Extensions
10,10

Leg raise on dip station
10 and 10. Second set changed to crunching knees to chest due to back pain in first set

Torso Twists
Searched these, and got a few differnt answers so spent 5 minutes passing a weight plate to kath, behind me, twisting the other way to take it back etc Had a laugh if nothing else ;-)

I think with the prone DB shrugs you should be flat not on a incline.
Be careful w/ the twist could irratate you low back, keep pelvis neutral.
Great session!!

[IronIc]

I laughed when I saw how you were doing the torso twists

Nice workout!

[biggaz]

Originally Posted by gbg

I think with the prone DB shrugs you should be flat not on a incline.
Be careful w/ the twist could irratate you low back, keep pelvis neutral.
Great session!!

I lol'ed. I'm six one, on a flat bench I can pinch my shoulder blades together and the bells would still be on the floor ;-) Seriously I need to email rob and verify this.

The twists honestly aren't a problem (seemed a bit pointless really!) because of the work I do I'm as flexible as a 42yr old, no back pain at all.

Originally Posted by IronIc

I laughed when I saw how you were doing the torso twists

So how do you do them?

The sort of things I found on my search, looked like something Rocky did in one of the films, passing an old fashioned medicine ball, back to back with a little black guy.


I really would like to get one of those, you remember the leather covered ones that all school gyms used to have? They were huge (when you were 12) probably weighed 10LB or so

[gbg]

Originally Posted by biggaz

I lol'ed. I'm six one, on a flat bench I can pinch my shoulder blades together and the bells would still be on the floor ;-) Seriously I need to email rob and verify this.

The twists honestly aren't a problem (seemed a bit pointless really!) because of the work I do I'm as flexible as a 42yr old, no back pain at all.




So how do you do them?

The sort of things I found on my search, looked like something Rocky did in one of the films, passing an old fashioned medicine ball, back to back with a little black guy.


I really would like to get one of those, you remember the leather covered ones that all school gyms used to have? They were huge (when you were 12) probably weighed 10LB or so

The prone shrugs will actually benefit you with your currant back issues, they help strengthen the scapula, just have to lift the bench up a couple of feet

[biggaz]

Originally Posted by gbg

The prone shrugs will actually benefit you with your currant back issues, they help strengthen the scapula, just have to lift the bench up a couple of feet

I wonder if hanging shrugs would, I know the movement is in a different direction but I can feel it around the same area?



YESTERDAYS BACK AND CHEST

Rack Deads
100kg(220lb)x10
120(264)x10
100(220)x10

Struggled with the last 2-3 reps at 120. I'll go at 110(244lb) next time

T Bar Rows
80(176)x10
80x10
90(198)x10 PB

with

DB Bench
27.5(60.5)x8
27.5x8
30(66)x8 PB


Pull Ups
6,6,6

With

Incline DB Bench Press
25(55lb)x8
27.5(60.5)x6 to failure
25x5 to failure

Tried to move forward with the incline press, failed badly. I seem to do better putting these earlier in the w/o

Cable Rows
184lbx10
206x10
206x10

The odd no's are due to the weight stack on the cables being in pounds, then adding kg plates on top ;-)

With

Dips
bwx10
bw+10kgx10
bw+10kg x8 to failure


Lat Pulls
120lbx10
130x10
140x10

These aren't in my program, but I'm hoping they'll help withh my pull ups. (and I haven't done them for ages.)

This last week I haven,t stuck to my diet, but have tried to get used to eating more. Tried some different foods, some will stay, some not.

Weighed myself on sunday AM, up 0.4lb.. Couldn,t believe that after the quantity of food I'd been eating. Tried again this morning, up 2.4lb total in last eight days.

Everything is now organised to stick to the diet, fats still higher than suggested (due to the amount of milk I drink), buts its as close as I can get.

Works been cancelled today, yoohoo!! due to the snow... three inch and the country stops, so I've a total chilling day, walking Roxie (the rottie) and eating,eating and eating... Life is good ;-)

[biggaz]

BI'S,TRI'S AND FOREARMS

BB Curl
27.5kg(60.5lb)x10 3 sets
with

Close Grip Bench Press
50(110lb)x10,
55(121lb)x7 to failure
55x8 up 11lb
I'll up weight as I hit 10 good reps

DB Curl
15(33lb)x10
15x10
17.5(38.5lb) x8 to failure up 5 1/2 lb

with

Skull crushers
22.5(49.5lb)x10
25(55lb)x10
27.5(60.5lb)x10 PB Back to what I was doing a month back ;-)

Cable curl
60lbx10
70x10
70x10 up 10lb

with

Tri Pressdown
80lb x10 3 sets

BB Forearm Curls
25kg(55lb)x10 3 sets up 11lb


DB Forearm Curls
10(22lb)x10 3 sets

Not sure with these forearm exercises whether or not I should be chucking lots more weight on? I do get really pumped, with veins like a road map, but don't feel that pushed.

[biggaz]

Meant to be leg training tonight, but I had a back incident yesterday at work.

I slept badly and by lunchtime today was ready to come home. The chiro managed to fit me in and adjusted my spine and did some massage work, boy can he cause some pain ;-(

Feeling probably 90% right now, so I'm taking an extra rest day, with plans to catch up over the weekend

[biggaz]

LEGS


Squats 70kg(154lb)x6 3 sets

with

SLDL
70(154lb)x10
70x10
80(176lb)x8 Up 10kg/22lb


Squats
70(154lb)x6
70x10
80(176lb)x6 Up 10kg/22lb

With

Lying leg curls
60lbx10
60x10
70x7 to failure Up 10lb

Leg Extensions
130lb x10 3 sets Up 10lb

With

DB Lunges
20kg/44lb x10 3 sets up 5kg/11lb

Seated Calf raise
Did these on the multigym which was harder than the BB seated raises I did last time
80lbx10
90x10
90x10

With

Standing Calf Raises
120kg(264lb)x10
120x10
130(286lb)x10 Up 10/22lb

Thats it, legs over for another week. I can't imagine the 4 and 5 set weeks to come. This session felt pretty gruelling, guess its just something I'll have to get used too. ;-0

[gbg]

Originally Posted by biggaz

LEGS


Squats 70kg(154lb)x6 3 sets

with

SLDL
70(154lb)x10
70x10
80(176lb)x8 Up 10kg/22lb


Squats
70(154lb)x6
70x10
80(176lb)x6 Up 10kg/22lb

With

Lying leg curls
60lbx10
60x10
70x7 to failure Up 10lb

Leg Extensions
130lb x10 3 sets Up 10lb

With

DB Lunges
20kg/44lb x10 3 sets up 5kg/11lb

Seated Calf raise
Did these on the multigym which was harder than the BB seated raises I did last time
80lbx10
90x10
90x10

With

Standing Calf Raises
120kg(264lb)x10
120x10
130(286lb)x10 Up 10/22lb

Thats it, legs over for another week. I can't imagine the 4 and 5 set weeks to come. This session felt pretty gruelling, guess its just something I'll have to get used too. ;-0

Hey gaz! nice leg session! how does your back feel afterwards?
just curious because I had to stop squats for a while because they aggravated my back.
Hows the No X working for you?

[biggaz]

Originally Posted by gbg

Hey gaz! nice leg session! how does your back feel afterwards?
just curious because I had to stop squats for a while because they aggravated my back.
Hows the No X working for you?

Hey Gbg, been getting kinda lonely in here ;-), far better than my legs did. Had a warning twinge in the fifth set, but I think that was cos I went forward onto my toes and arched my back. So I upped the weight for the last set lol

I do the leg curls on the multigym, which is far from ideal and that can cause pain.

I had the worse doms I've ever had, I couldn't sleep friday night, so napped in the afternoon for almost eight hours and missed my training. I think the multiple low rep sets you suggested were the cause.. ;-)

Still not that enthusiastic about the vasocharge, but I don't react to stuff that well, even caffeine. I noticed someone was adding extra beta alanine to theirs, 2.5g I think, which I definitely did react too at 5grams.

I think I was doing better on creatine, BA and glutamine with apple juice before this!!

Its so bloody annoying when the body won't let you do what you need too..

[gbg]

Originally Posted by biggaz

Hey Gbg, been getting kinda lonely in here ;-), far better than my legs did. Had a warning twinge in the fifth set, but I think that was cos I went forward onto my toes and arched my back. So I upped the weight for the last set lol

I do the leg curls on the multigym, which is far from ideal and that can cause pain.

I had the worse doms I've ever had, I couldn't sleep friday night, so napped in the afternoon for almost eight hours and missed my training. I think the multiple low rep sets you suggested were the cause.. ;-)

Still not that enthusiastic about the vasocharge, but I don't react to stuff that well, even caffeine. I noticed someone was adding extra beta alanine to theirs, 2.5g I think, which I definitely did react too at 5grams.

I think I was doing better on creatine, BA and glutamine with apple juice before this!!

Its so bloody annoying when the body won't let you do what you need too..

Ha! glad to hear the multiple low sets are working!! guess that's what's you need, keep it up!!
I'm very surprised about the Vaso because I'm not sensitive to stims at all and the vaso works great for me, but I train at 5am on an empty stomach and put 2 scoops of BA in my Xtend.
I know how you feel about the body limiting you in certain areas,
VERY frustrating! all we can do is work around it and keep pushing, it makes me mad so I use that aggression in the gym! take the negative and make it work FOR you buddie

[biggaz]

DELTS, TRAPS AND CORE

Military Press
40(88lb)x6 3 sets
with
BB Shrugs
80(176lb)x10
100(220)x10 2 sets up 44lb

Took the bb off the rack deadlift stand which solved last weeks racking prob's

DB Side Laterals
10(22lb)x10 Pulled something between the shoulder blades so dropped the weight
7.5(16.5lb)x10 2 sets
with
DB Shrugs
50(110lb)x10 3 sets

DB Reverse Flyes
10(22lb)x10 3 sets

with

Kelso Shrugs New exercise
40kg(88lb)x10
60(132)x10 2 sets

Decline crunch
Done with a 22lb plate held at arms length above the head
3 sets of 10
with
Back extensions on swiss ball
3x10

Knee raises on dip station
10
10 with 10kg plate between feet
10 with 15kg plate

with
Torso Twists
3x10 to each side

Don't know what I've done but I'm still getting stabbing pains between the shoulder blades if I shrug or close my shoulder blades. Neck mobility is ok though???