Ryan B's Road to BNBF Final.....

[djryanb]

Hello! Im Ryan Beattie and somehow I managed to win the Scottish Novice Class last Sunday, im still in shock as I only set out to just compete and enjoy the experience, as long as I wasnt the worst looking guy up there id've been happy and anything else was a bonus! Congrats to all the others that placed and i look forward to keeping in touch with them either on here or at the club, which leads me on to thank the body academy and the club as their help was invaluble.

Ive been following a few guys journals already on this and other sites so ive decided to start my own as it will keep me focussed and determined to stick to my training plan.




Ive had this week 'off', an am cardio session and two feeble weight training sessions dont count.

My aim is to come in a lot leaner and with better leg condition but maintain as much size as possible oh and to have a higher level of stage stamina as the novice class were up for 26 mins!!

So 16 weeks to go and it begins tomorrow, its going to be tough as i have to juggle work, training,djing and fatherhood(missus is due in 3 weeks!) im sticking to my 4 days on 1 day off plan as it suits my lifestyle and worked for the qualifier. Having been re-educated in nutrition this week from Guy im looking forward to it!

Day 1 Back Hams Calves
Day 2 Chest Biceps Abs
Day 3 Quad/Glutes Calves
Day 4 Shoulders Triceps Abs
Day 5 Off
Day 6 Repeat Cycle[/img]

[djryanb]

Last night didn't go to plan, turne up at the gym only to find it shut due to the bank holiday, so I had to drive to my works gym, not as good but it'll do.

So Back HAms and Calves,weight in kg

Bent Over BB Rows 15x50, 8x90 8x100 drop set 12x60.
Deadlifts 12x60 8x110 8x1404x160
T Bar Rows 8x50, 8x60 8x60, drop 12x35
Straight Arm Rope Pulldowns 3x12.

Seated Curls, 12, then 3x8....
Standing Curls 3x12....

Calf Press Machine 2x 25
Single Leg Calf Press 2x25

Had to improvise on the hams and I wasn't too pleased with them, enjoyed being back in the gym and lifting reasonably heavy again, hopefully back up to full strength in a couple of weeks!

[djryanb]

Tuesday 1st June

Chest Biceps Abs

Inc Dumbell Press 15@22kg, 8 @34, 8 @38 4@46kg, drop set of 12@22

Flat Hammer Strength 15 @40 8 @80 8 @80 drop 12 @40kg

Cable Crossover 3 sets of 12

Incline Cable Flyes 3 sets 12.

Straight BB Curl 15@15kg 8 @35 8 @40 8 @40 drop 12@20kg

Seated DB Curl 2x8 @20kg 12@16kg

Preacher Curl Machine, 3 sets 12..

Abs....2x15 oblique curl on bench
2x15 weighted double crunch
2x30 lying leg raises....

Decent session topeed off with a much needed Pro Recover!

[djryanb]

Wed 2nd June

Quads Glutes Calves

Leg Extension Warm Up 3x15
Leg Press 15@100 8@200 4@300(too heavy!) 6@250
Barbell Squat 15@50 20 @50 25@50kg
Smith Squat(Feet Forward of Bar) 15@30kg 20 @30 25@30
Unilateral Leg Extension 3 sets of 15.

Calf Machine Press 3 x25
Unilateral Calf Machine Press 3 x25

Enjoyed the burn from the high rep squats!

[djryanb]

Thursday 3rd June

Shoulders Triceps Abs

DB Press 15@18kg, 8@34kg 9@34kg 12@18kg(drop)
Rev Flye warm up set of 15 then 3 sets of 12
Seated Lateral Raise 3 sets of 12 with 12kg DB
Cable Lateral Raise 3 sets of 12.
DB shrugs 8@34kg 8@46 8@46
Upright Cable Rows 3 sets of 12.

Close Grip 3 sets of 8 '60kg
Press Machine 3 sets of 8 raising the weight each time
Single Arm Rev Grip press down 3 sets of 12.....

Looking forward to tomorrow off, Legs are sore from yesterday

[djryanb]

Saturday 5th June

Back Hams Calves

Bent Over Rows 15@50 8 @70 8@100 12@50
Rev Grip Pulldowns 15 8 8 12...
Hyper Extensions 3 sets of 12@15kg(first time ive tried this, and im keeping it in every second session.
Straight Arm Rope Pulldowns 3 sets of 12..

Seated Curl set of 15 then 3 sets of 12...
Unilateral Lying Curl 3 sets of 12

Calf Press Machine with varying foot position 3 sets of 25
Unilateral Calf Press Machine 3 sets of 25.

This was an am training session as i had a bbq in the afternoon, was happy with it though.....

[DaveBriggs]

great conditioning mate, especially your legs and obliques. i bet winning was a beautiful feeling.

i am doing my first bnbf show in around 7 weeks. will be following your journal.

[djryanb]

great conditioning mate, especially your legs and obliques. i bet winning was a beautiful feeling.

i am doing my first bnbf show in around 7 weeks. will be following your journal.

cheers dave, i was struggling for leg condition until the last week and then they suddenly came through..... was an awesome feeling, totally unexpected, 15 weeks to the final so im cutting out the crap from today, have enjoyed the two weeks off it though! all the best for your comp! what class you doing?

[djryanb]

Sunday 6th June

Chest Bis and Abs

Incline DB Press 15@24kg 8 @38kg 8@42kg 12@24kg
Flat Hammer Strength 15 @ 40kg 8@80kg 8 @90kg 12@40kg
Inc DB Flye 12@18kg 12 @18kg 12@20kg
Cable Crossover 3 sets of 12.

Straight BB Curl 15 @15kg 8 @35kg 8 @40kg 12 @20kg
Seated DB Curl 3 sets of 8 @22kg
Machine Preacher Curl 3 sets of 12...

3 sets of 30 Lying leg raises
2 sets of 15 Oblique Crunch
2 sets of 15@25kg Standing Oblique Crunch
3 sets of 20, decline bench crunches.

didnt eat properly all day and struggled got my post wo pro recover in though!....

[djryanb]

Monday 7th June

Holding my hand up and admitting that this has been my first day of clean eating, feel much better for it, no guilt! weighed myself this morning, 91kg after a pee..... i want to begin a hard 10- 12 week diet at 88kg so i have 3 or 4 weeks to sort my life out and get some abs back!

Started with 630 am cardio. 5g glutamine

22 mins incline walk, 23mins bike.....585 cals burned

then 5 pm Quads/ Calves

Leg Extension, 3 sets 15 @10kg plate
Leg Press 15 at 100kg 8 @200kg 6@250kg 4@300kg 12@ 100kg..
Smith Squats(Feet forward of bar) sets of 15, 20 and 25....
Leg Extension 3 sets of 15 @10kg,

Machine Calf press utilising different foot positions 3 sets of 25,
Same but unilateral 3 sets of 25....

Gym was packed full of summer holiday makers, grr, so i had to skip a quad exercise.....

pro recover at the end and then back home to decorate!

[djryanb]

Posted: Wed Jun 09, 2010 12:16 am Post subject:
Tuesday 8th June

Cardio at 630 am, 25 x trainer 20 mins bike

Shoulders Triceps

DB Press 15 @18kg 8 @30kg 8 @34 8@34 12 @18kg

Rev Flye 3 sets of 12

Standing Lateral raise(only because there were no benches) 3 sets of 12

Cable Lateral 3 sets of 12

BB Shrugs 8@100kg 8 @140 kg 4@180kg

Upright Cable Rows 3 sets of 12

Close Grip Press, 3 sets of 8 @ 70kg

Machine Press 3 sets of 8

Alternate Grip Pressdown 3 sets of 12

2nd day of clean eating, looking forward to weighing myself on monday morning then ill adjust my diet from then.

[ScottishMark]

Keep it up man.

You gonna make the club this week?

[djryanb]

Keep it up man.

You gonna make the club this week?

Nah mark not making this one, will be atthe next one though, how's the training/ diet going? I've put on 9kg!! An feel fat!

[djryanb]

Thursday 10th June

Back Hams Calves

Bent over rows 15@60kg 8@95kg 8@105kg 12@60kg
Deadlifts 8@120, 6@140,4@160,1@180kg
wide pulldowns sets of 15,8,8,12.
Straight arm pulldowns 3sets of 12
Reverse Cable Flye 3sets of 12

seated curl 3sets 12
lying curl 3sets of 12
adductor 3sets of 25
abductor 3sets of 25

calf machine press 3sets 25
unilateral calf press machine 3sets of 25

been workin on the house til late every night so I've not made cardio since Tuesday, not too fussed about it though. Think I'm gonna change to a Monday to Friday training split til 6 weeks out so that I have more time to either add a bit of cv on the end or the steam room!!

[djryanb]

Friday 11th June

Chest Biceps Abs

Incline DB Press 15@24 8@38 8@42 12@26kg

Flat Hammer Strength 15 @30kg 8 @ 75kg 8 @85kg 12@40kg

Incline DB Flye 3 sets of 12, 20kg, 22, 22

Cable Crossover 3 sets of 12....

BB Curl 15 @15kg 8@35kg 8@ 35kg 12 @20kg

Seated DB Curl 3 sets of 8, 22kg Dbells

Machine Preacher Curl 3 sets of 12.....

Ran of time time before i started the 2nd job so i missed abs...

[djryanb]

Busy weekend with the house so I had to miss quads on Saturday, managed to squeeze in shoulders tris and abs yesterday.

Sunday 13th June

DB PRess 15@18kg 2 sets of 8@34kg 12 @18kg
Seated Lateral Raise 3 sets of 12 @ 12kg
Front Cable Raise 3 sets of 12
Cable Lateral Raise 3 sets of 12

BB Shrug 8@120kg 8@170 4@190kg

Close grip press 12@ 20kg 8@70kg 8@75kg 8@80kg
Machine Press 3 sets of 8

lying leg raises 3sets of 30
oblique side crunch 3 sets of 15
decline bench crunch 3sets of 20.

Busy couple of weeks ahead so I have a new training plan, weights in the am and cardio at dinnertime.

[djryanb]

Monday 14th June

starting am training so that I have more time at night for a couple of weeks, let's see how it goes... Also reverting to a mon-fri regime, increasing the volume and having Saturday and Sunday off

Monday back
Tuesday chest calves abs
Wednesday arms abs
Thursday legs calves
Friday shoulders abs

first session went well and I don't think my lifts were affected with the early start had a whey and udos shake at 6am.

Bent over row 15@bar only, 8@95 8@105 12@60
Partial deadlifts 8@100kg 8@140 6@160 4@180kg
wide grip pulldowns 15, 2sets of 8 then drop of 12 with rev grip
seated cable row 3sets of 12
straight arm rope pulldowns 3sets of 12
rev flye machine 3 sets of 12
rev dumbell fly 3sets of 12

enjoyed it this morning had a pro recover on the way to work, doing 45mins cardio at 12...

[djryanb]

Tuesday 15th June

chest calves abs

incline db press 15@ 22kg 8@38 8@42 12@22kg
flat smith press 3sets of 8@60kg(not including bar)
incline cable flye 3 sets of 12
cable crossover 3sets of 12
pec flye machine 3sets of 15

Lying leg raises 3sets of 30
oblique crunch 2 sets of 15
double weighted crunch 3sets of 15

ran out of time so I missed calves also missed dinnertime cardio due to the flying schedule at work. Moved into the house last night so hopefully I'll be back to the normal routine by the end of next week.Need to get my finger out!

[djryanb]

WEdnesday 16th June

officially the worst day of the prep so far, decide to do am cardio and then arms at dinnertime,

Forgot my food so I had to cut the cardio 15mins shor and go back home to pick it up....all was well til I went to the gym to do arms, locked my keys in the boot!

So with that on my mind I quickly went through this

bb curl 15 rep warm up then 2 sets of 8@40kg,12@20kg
standing db curl 3sets of 8 @22.5kg
single arm cable concentration curl 3sets of 12

close grip press 3 sets of 8@70kg
single arm reverse grip pressdown, 3sets of 12

didn't get my pro recover as it was locked in the car and from 1pm til 9pm I didn't get a protein meal and ended up resorting to eating chocolate etc, while waiting for the rac. Disappointed in myself big time!

[djryanb]

Thursday 17th June

planning on doing a spin class 2night so I'm swapping legs for shoulders.

Db press 15@18kg 2 sets of 8@34kg 12@18kg
seated db lateral raise 1set of 12@12kg, 2sets of 12@14kg
rev cable flye 3 sets of 15
cable lateral raise 3sets of 12
Db shrugs 8@38kg 8@42kg 8@46kg
upright bbell rows 3sets of 12@36

[djryanb]

Skipped legs on Friday as I was too busy so I done them on saturday, thought I'd be sore after my first spin class but I was fine so legs on Saturday went like this

Saturday 19th June

leg extension 3x15 warm up
barbell squat 12@60kg, 8@100kg 8@130 6@150kg
leg press 15@125kg 8@225kg 6@275kg 4@325kg
walking lunges 2 sets of 8 steps a side, one set with 15kgdbells, 2nd with 20.
Leg extension 3sets of 15 increasing weight each set

disappointed at the squat weights but it was the first heavy squats I've done since the comp so I know it'll get better

having one more week of am training/lunchtime cardio then I should be back to the normal routine and begin the cut !!

[djryanb]

Monday 21st June

back and calves

barbell bent over rows 15@60kg 8@100 8@105 8@115kg
partial dead lift 8@140kg 6@160 4@170 kg
wide pull downs 12 @50kg 8@72 8@80 12(rev grip)@ 50
seated rows 3 sets of 12 @57kg
straight arm pull downs 3 sets of 12@40kg

seated calf press machine 3sets of 25
unilateral seated calf press machine 2 sets of 25

[djryanb]

Tuesday 22nd June

Chest and abs

Incline dumbell press 15@22kg 8@38 8@42 12@22
flat hammer strength 8@70kg 8@90kg 8@95kg 12@40kg
incline cable flye, 3sets of 12@25kg
cable crossover 3sets of 12 @25kg
incline machine press 7 sets if 10(fst 7)

lying leg raise 3 sets of 30
standing oblique crunch 2 sets of 15 with 20kg
decline crunch, 3sets of 15...

Felt good and done 40mins cardio at 6pm, seeing the southern pics is encouraging!

[djryanb]

wednesday 23rd june

Arms

Close Grip Press 15@20kg 8 @60 8@70 8@75kg
Dip Machin 8@75kg 8@ 80 8@85kg
Rev Grip cable pressdown 3 sets of 12 @ 15kg

Close Grip Barbell Curls 12@20kg 8@35 8@40 8@40 12@20kg
seated dumbell curls 3 sets of 8@20kg
Machine preacher curls 3 sets of 12 @ 35kg
High Cable Curl 12@25 15@25 15@25kg

Missed Cardio in the pm as a jet came in to land just as i was away to leave after the england game.....

12 week point on sunday, starting to cut the cals a bit, ill post up the diet plan next week.

[djryanb]

thursday 24th june

legs

leg extension 2 sets of 15 warm up
leg press 15@100, 8@225 8@275 6@325kg
smith squat(feet forward) 15 20 25@30kg
walking lunges 2 sets of 16 steps @ 22kg dumbells
leg extension 3 sets of 15(pyramiding up)

[djryanb]

friday 25th june

shoulders traps

standing barbell shoulder press 15@bar only 12 @40kg 6@60(first time trying this ex. didnt really like it so i went back to dumbelss)

dumbell press 2 sets of 8@34kg

rev cable flye 3 sets of 12@15kg
seated lateral raise 12@12kg 12@14kg 12@14kg
rev machine flye 3 sets of 12 @ 55,60,70kg

dumbell shrugs 3 sets of 8 @ 38, 42 46 kg
upright cable rows 3 sets of 12 @ 55kg

went home and out for a 20min run, first outdoor run since the before comp, struggled! so im giving them a miss for a couple of weeks till i get my cardio legs back!

thats me had 5 weeks of training, averaged 3 cardio sessions a week and pretty much ate what i like on top of the usual chicken, sweet potatoes, oats and brocolli. we had a curry tonight to try n bring on the baby, nothings happened yet though....barbeque tomorrow and them im ready for a strict hard 12 weeks beginning sunday, i want to be around 83kg(or lower) a week before the finals, so ive got 9kg to lose in 11 weeks, last prep i was 96 at this exact point and i was 85kg a week before so im confident i can do it......

Back to fasted am cardio and pm weights...sticking with my new 5 day split....but its all baby dependant!

[djryanb]

monday 28th June

Got renewed motivation mainly due to the fact im back to pm training but also after daves win at the weekend, truly inspirational!

so monday went like this

cardio 630 am

20 mins incline walk(15% 4.0mph) 20 mins bike, 5 mins stairmaster.

Back and Calves at 1730pm

Pullups sets of 8 8 8 7 6.
Bent Over Rows 15@60kg 8 @90kg, 8@105kg, 8@115kg 12@60kg
Partial Deadlifts 8 @130kg, 6 @150kg, 3 @180kg.
Wide Pulldowns 15@57.5kg, 8 @72.5kg, 8 @80kg 8@80 kg
Straight Rope Pulldowns 3 sets of 12@45kg
Dumbell Shrugs 12@38kgs, 10@42kg 8 @50kg

Calf Machine Press

3 sets of 25 @ 65kg

Unilateral Calf Press 3 sets of 25 @ 45kg.

Got myself a cool iphone app called gym buddy, lets you record your sets reps, weights etc, really handy...

Diets looking something like this just now

0600am 5g Glutamine and a strong black coffee.

0800 100g Oats 2 scoops Pro Peptide

1100 150g chicken, 200g(ish) sweet potato

1400 150g chicken, 200g(ish) sweet potato

1645-1700 25g whey and 15ml Udos

Post Workout Pro Recover

1930 150g chicken 200G brocolli

2200 1 scoop pro peptide 15ml Udos

To reduce cals in the future(if i need to) ill be reducing oats and udos, but ill see how it goes, critique is welcomed....went in to work this morning and couldnt be arsed with it, so ive took a week off, the gf gets enduced saturday if she hasnt dropped by then so ive got 3 weeks off, happy days

[djryanb]

tuesday 29th june

cardio at 9am...(im on holiday!)

20 mins stairmaster, 25 bike

630pm Arms

Barbell Curls 12@30kg, 8@40kg, 8@40kg,double drop, 8@30, 8@20kg
Seated Dumbell Curls 8@20kg 8@22kg 8@22kg
Machine Preacher Curls 12@40kg, 12@45, 12@45kg
High Cable Curl 15@15kg, 15@20kg 15@20kg
Rev Wrist Curls 15@30kg, 20@30kg, 20@30kg

Close Grip Bench Press 10@60kg, 8@70kg, 8@80kg
Machine Pushdowns 15@57kg 10@80kg, 8@87kg, 8@87kg
Unilateral Rev Grip Pushdowns 15@15kg, 15@20kg 15@20kg.

Abs
lying leg raises 4 sets of 25
standing oblique crunch 3 sets of 15 with 20kg
weighted rope crunch, 3 sets of 15.

10 min HIIT on a bike, dont know why, just felt like it.

Pro Recover to finish!

[djryanb]

wednesday 30th june

chest abs

Gym was rammed so i had to pick different exercises

Incline Smith Press 15 @30kg(didnt count bar) 10@50, 8@70 12@30kg
Flat Hammer Strength 15@40kg 8@75 8@85 8@95kg
Incline Cable Flye 3 sets of 12 @27kg
Cable Crossovers 3 sets of 12 @30kg
Decline Dumbell Press 3 sets of 15@22kg

Abs

Lying Leg Raises 3 sets of 30
Standing Oblique crunch 3 sets of 15 @20kg
Weighted Decline Bench Crunch 3 sets of 15 @15kg.

[djryanb]

Thursday 1st jULY

Gotta love DW SPORTS gyms, 5pm session and the leg equipment is probably the only kit guaranteed to be free....

so here it goes

Squats(Deep/proper ones) 10@100kg, 8 @130, 8 @140 6 @160 3 @180kg
Leg Press 15@125kg 10@250kg 6@325 kg 4@375kg
Smith Machine Lunges 12@ bar only, 12@10kg 12@10kg
Leg Extension 15@50kg 15@60kg 15@70kg

Leg Curl 12@70kg, 12@75kg 12 @80kg
Unilateral Lying Leg Curl 7 sets of 10 FST

Calf Press Machine 3 sets of 25 @65kg
Unilateral Calf Press Machine 3 sets of 25@45kg

didnt make cardio today or yesterday, but i did manage a mile and a half run round Clatto while the gf walked it, babys still not out, hospital tomorrow so i may have to skip shoulders or do it early, we'll see.