SPITFIRES "To compete again" JOURNAL !

Spitfire-1 · 11-08-2006, 08:53 AM

hey all!

Ok, i've decided to join the band wagon and start my own journal. I have been reading with interest some very good journals, and found the feedback from our own over 35's neighbourhood to be quite priceless. I cant think of another sport/passtime where people freely help each other out so much!

My history.

I started bodybuilding in my teens, and progressed well. In my early twenties i started to compete, and i placed well.(15 years ago)
since then i have got married and had a family. My training was put on the backburner as my growing children took up my time.(which i wouldn't have missed for the world).
I trained very irratically including a complete 3 year break.
Now they are in their teens and doing their own thing ( im just a wallet and a cab service to them both ...... lol )

I decided to start training again as a new years resolution.So i have been training full on again for just over 11 months.Im enjoying it more this time around. Things have changed so much !

My routine.

monday.....chest/back (calves, if recovered)
tuesday.....off
wednesday.....legs
thursday.....off
friday.....shoulders/arms (calves, if recovered)
sat/sun.....off

CHEST/BACK

Incline bench.....using either barbell/dumbell/fly (3/4 sets)
flat bench.....using either barbell/dumbell/fly (3/4 sets)
weighted dips(elbows out chin on chest) or machine decline to finish (3/4 sets)

B/O rows.....pro/ supp grip (3/4 sets)
Chins/pulldowns.....wide/parallel/close grip (3/4 sets)
Straight arm pulldowns/ pullovers or machine rows to finish (3/4 sets)

LEGS.

Barbell squats.....(4/5 sets)
Leg press or hack squat.....(3/4 sets)
Leg extensions.....(3/4 sets)
Leg curl or stiff legged dead lifts.....(4/5 sets)
Calves..... on either leg press or hack squat machines (4/5 sets)

SHOULDERS/ARMS.

Shoulder press.....free weight/smith/dumbell (4/5 sets)
Bent over laterals (4/5 sets)
Bicep curl (2 of the folowing ).....barbell/dumbell concentration/preacher
machine/cable close grip
Triceps (2 of the following).....Scull crushers/dips (elbows tucked in)/rope
overhead pulls/bar cable pushdowns.

METHOD.

All exersices are on an alternation of the following:-

Week 1. Rest pause
Week 2. Drop sets
Week 3. Assisted forced reps
Week 4. Straight sets

I will add my diet guide lines to the next post, as im off to the gym for legs.

Later all !

Hibiscus09 · 11-08-2006, 09:14 AM

Wow -- awesome contest photos!

Good luck to you as you prepare to compete again. Do you have a particular contest in mind?

I like how you have everything laid out. Looks good!

kimsquit · 11-08-2006, 09:44 AM

Welcome to the journalling section of the o35 forum - I like to think of this as the VIP room: velvet-roped off from the masses

~ Chris

Hank1962 · 11-08-2006, 03:23 PM

Welcome back. Great contest shots!! If you are anywhere near that now you don't have far to go.

jmc53 · 11-08-2006, 03:48 PM

Welcome.
There's not three non-North- Americans here (myself, one South African and now yourself). Excellent.
Looking forward to watching progress.
Do you follow the cricket?

Hibiscus09 · 11-09-2006, 08:05 AM

Hey, thanks for the comments in my bodyspace. I doubt I'll compete again. I enjoy lifting more when I'm not in competition mode. It's just a personal thing. It made it more like a job than an adventure for me.

Spitfire-1 · 11-09-2006, 08:18 AM

hey guys, thanks for the welcome!

Legs went particularly well. This was mainly because a friend of mine was in the gym at the same time as myself. He's a big guy and has been training for years too. I had him spot for me on my heavy sets on squats, and managed to add 4 reps to my best! I think a good spotter is so important to progress, and this proved it to me again. I was BUZZIN after that and had a real good session.

LEGS (straight set week)

Warm-up on bike 15 mins + streaching during first two sets of squats.

Squats.....40kg (88 lb) x 10
60kg (132 lb) x 10
80kg (176 lb) x 10
100kg (220 lb) x 10
120kg (264 lb) x 10
140kg (308 lb) x 10 (normally 5/6 reps)

Leg press.....160kg (352 lb) x 10
200kg (440 lb) x 10
230kg (507 lb) x 10......x 8

Leg curl.....5 sets progressing to 85kg x 8/10

Calves.....on the hack squat machine 5 sets progressing to 110kg (242 lb)
and a strip set to finish.

DIET.

My diet is quite varied as i love to cook...and do a good half of the cooking at home ( my wife loves and encourages it.....lol)
Anyone wanting help making b/building food taste good just ask....lol

PROTEINS.

Fish...... mainly tuna/salmon (fresh),prawns,scallops, and cod.
Meat.....beef,pork,chicken,turkey (basically, i'll cook anything with a face...lol)
Milk.....semi skimmed
Pulses.....Kideny,cannelonni,soya beans (inc. chick peas) Often overlooked by us b/builders but full of proteins, throw a can in stews/salads to up your intake.

CARBS.

Potatoes/sweet potatoes (my favorite)
Pastas
Rice (wild rice is my favorite)
A lot of root veg.....parsnips,squash,carrots,turnips,beetroot etc.
Porridge oats...mainly for breakfast
Wholegrain breads

FATS.

All meats are trimmed.
But as i said, i cook a lot, so the fat is usually left on when its being cooked for flavour. Thank god its the bulking season...lol

SUPPLEMENTS.

I always fortify milk with milk powder to add protein.
I have just purchased prolab's "n-large" and gaspari nutrition's "size-on" creatine.

Im not a lover of supplement companies , as they make a lot of worthless "potions", and market them to the unknowing as science breakthroughs.(usually for a small fortune). but im going to give these two a go.

Later guys.

Spitfire-1 · 11-09-2006, 08:22 AM

Quote:

Originally Posted by Hibiscus09

Hey, thanks for the comments in my bodyspace. I doubt I'll compete again. I enjoy lifting more when I'm not in competition mode. It's just a personal thing. It made it more like a job than an adventure for me.

Keep in touch!

scienceteacher · 11-09-2006, 08:25 AM

Looking forward to following your progress S-1, do you do any cardio during the offseason?

Spitfire-1 · 11-09-2006, 09:00 AM

Quote:

Originally Posted by scienceteacher

Looking forward to following your progress S-1, do you do any cardio during the offseason?

I dont tend to do any cardio, The reason for this is i'm a conservatory installer, and i'm on the go all day. I find my work is enough.

keep in touch bro

justtryn · 11-09-2006, 09:09 AM

Hey there Spitfire... I'll be watching your journal. Glad to have you here! What does your wife (and kids) think about your wanting to compete again? Just curious.

Gunn27 · 11-09-2006, 10:06 AM

Hi Spitfire, great looking pics and an interesting journal. Looking forward to following along.

I'm a displaced Brit, what other interest do you have, footy, rugby?

Hank1962 · 11-09-2006, 03:50 PM

Tell me how to make scrambled egg whites and plain oatmeal taste good. You will be my hero for life.

Spitfire-1 · 11-10-2006, 08:55 AM

Quote:

Originally Posted by justtryn

Hey there Spitfire... I'll be watching your journal. Glad to have you here! What does your wife (and kids) think about your wanting to compete again? Just curious.

They are behind me all the way. my wife trains too! but not b/building, more aerobic's etc

Spitfire-1 · 11-10-2006, 09:29 AM

Quote:

Originally Posted by Hank1962

Tell me how to make scrambled egg whites and plain oatmeal taste good. You will be my hero for life.

Depends on your tastes...in scrambled egg (why remove the yolk its bulk season), i would add chopped smoke salmon and chives, and season! Its wicked, my family love it.

Plain oatmeal, are you talking porridge oats? I add sliced banana and raisins or honey.

hope that helps...lol

Hank1962 · 11-10-2006, 09:36 AM

Thanks,

Maybe mixing fish, eggs, and oatmeal.... no bad idea. I have been focusing on food way to much lately; as you say it is bulking season. Thanks for the imput and I will try to mix things up a bit more in the future. I like the comment on supplements. I have a hard time finding what works.

justtryn · 11-10-2006, 10:56 AM

Quote:

Originally Posted by Spitfire-1

They are behind me all the way. my wife trains too! but not b/building, more aerobic's etc

That's great they're backing you. I know of a few folks, both here on the boards, as well as here at home who's family think they're nuts for wanting to compete - let alone lift. My wife works out as well, although she's had a couple of setbacks this year due to surgeries. At the same time, she does think I'm a bit nuts (well, I am) as I've become rather obsessed with this stuff.

Hank1962 · 11-10-2006, 03:17 PM

Quote:

Originally Posted by Spitfire-1

They are behind me all the way. my wife trains too! but not b/building, more aerobic's etc

That's great that your wife works out and supports you. Mine just doesn't get it but she has tolerated me for 24 years. She was the lone female in a house full of men; I have 3 sons.

Bob45 · 11-10-2006, 09:08 PM

Quote:

Originally Posted by Hank1962

Tell me how to make scrambled egg whites and plain oatmeal taste good. You will be my hero for life.

I mix it with cottage cheese Hank. If you like cottage cheese it goes great with the eggs and oats. I have it a lot.

Looking forward to following your progress Spitfire. Your squatting in the 300's already so you'll be where you want to be in no time. Did you post your stats?

Hank1962 · 11-11-2006, 04:54 AM

Quote:

Originally Posted by Bob45

I mix it with cottage cheese Hank. If you like cottage cheese it goes great with the eggs and oats. I have it a lot.

Looking forward to following your progress Spitfire. Your squatting in the 300's already so you'll be where you want to be in no time. Did you post your stats?

Now I understanding Bob mixing rum, coke, and cottage cheese. He really likes cottage cheese! My wife sneaks the cottage cheese in my eggs when she cooks and I'm not watching. Do you go deep on squats Spitfire or right at parallel?

Hibiscus09 · 11-11-2006, 07:34 AM

Hi Spitfire!

I love to cook also. My family doesn't like me turning what they consider "good" food into healthy items on the menu.

Have a great weekend!

empresscat · 11-11-2006, 07:57 AM

Quote:

Originally Posted by Hibiscus09

Hi Spitfire!

I love to cook also. My family doesn't like me turning what they consider "good" food into healthy items on the menu.

Have a great weekend!

As long as I don't tell people I've done stuff to make it healthy, they love it. Then they accuse me of "tempting" or "ruining" them - and I let them know that everything in the dish is good for 'em.

Hey Spitfire... saw the new journal and thought I'd check it out. I'll be interested to see how you do come comp time!
.

Bob45 · 11-11-2006, 08:09 AM

Do you have any current pictures? I see you like to mix things up. I like to also. I don't get stuck so quick and I am better at different rep ranges. I get told I should stick to one thing at least through a 6 week cycle.

Spitfire-1 · 11-11-2006, 08:25 AM

I trained this morning (sat), as i got in from work late friday.

SHOULDERS /ARMS

Seated shoulder press (smith).....6sets(inc 2 warm-up) finished on
60kg with rest pause (5-2-2)
Bent over laterals (b/d).....6 sets(inc 2 warm-up) finished on
18kg bells with rest pause (7-3-2)
Seated side laterals.....3 sets to faliure 16kg bells

Dumbell concentration curls.....6 sets(inc 2 warm-up) finished on 20kg
bells rest pause (5-2-2)
preacher machine (not cable).....3 sets finishing on 40kg with rest pause
(5-drop to 25kg-4-2)
Tricep extensions.....5 sets finishing on 50kg to faliure (7 reps) super set
with close grip again to faliure.
Body weight dips.....3 sets to faliure (between 6-10)

Good workout, i like saturday mornings, gym is empty ,so no waiting for a bench etc.

Physically, totally happy with workout..........Mentally, BUZZIN

started on my prolab n-large mass powder today..........chocolate!
If you are looking for a weight gain drink that tastes good, look no further!
ITS CHOCOLATE HEAVEN !!!!!!
Still waiting for the gaspari size-on to turn up.

HEY BOB/HANK! I always squat fully, its my favorite exercise.
I also do a lot of stretching, i think this helps with a full squat.

HEY HIBBY AND EMPRESS! I have been eating healthy for so long now it seems kinda normal to me...lol
Im tempted to do the NBF south of england qualifier for the british, but don't know if im aiming to high. I will see how bulk season goes!
chocy mass drink, chocy mass drink,chocy mass drink.......MMmmm!

HEY JT! hope your wife is ok now. Is she into b/building with you or fitness?

Spitfire-1 · 11-11-2006, 08:30 AM

Quote:

Originally Posted by Bob45

Do you have any current pictures? I see you like to mix things up. I like to also. I don't get stuck so quick and I am better at different rep ranges. I get told I should stick to one thing at least through a 6 week cycle.

Its a lot to live up to, posting some pics after putting 15 year old contest shots on...............lol

But seriously i would like all your help and opinions so i'll be sorting it soon.

thanks for the interest bob

Hank1962 · 11-11-2006, 08:40 AM

Seated shoulder press (smith).....6sets(inc 2 warm-up) finished on
60kg with rest pause (5-2-2)
Bent over laterals (b/d).....6 sets(inc 2 warm-up) finished on
18kg bells with rest pause (7-3-2)
Seated side laterals.....3 sets to faliure 16kg bells

So at 2.205 pounds per kg 60 kgs would be 132.3 pounds. I guess we all need to learn the metric system.

None of us look like we did 15 years ago... except maybe Hibs.

Bob45 · 11-11-2006, 09:18 AM

My old pictures are from 23 years ago!

Spitfire-1 · 11-11-2006, 01:15 PM

Quote:

Originally Posted by Hank1962

Seated shoulder press (smith).....6sets(inc 2 warm-up) finished on
60kg with rest pause (5-2-2)
Bent over laterals (b/d).....6 sets(inc 2 warm-up) finished on
18kg bells with rest pause (7-3-2)
Seated side laterals.....3 sets to faliure 16kg bells

So at 2.205 pounds per kg 60 kgs would be 132.3 pounds. I guess we all need to learn the metric system.

None of us look like we did 15 years ago... except maybe Hibs.

i'll post in pounds from now on........damn europe and their dumb ways

hibbs is a princess....im not worthy

justtryn · 11-11-2006, 02:17 PM

Good looking workout, Spitfire!

Say, I thought you Englanders were as stubborn as Americans when it came to the metric system. I have a couple of friends from England (one in Dover and one just outside of London), who were always dealing in English units when I went to school with them a couple of years ago.

Bob45 · 11-11-2006, 04:03 PM

[QUOTE=Spitfire-1]i'll post in pounds from now on........damn europe and their dumb ways

Good, I don't want to think too much. I have a mix of metric and standard plates. It took me a while to remember the amounts without adding them up all the time.