Quote from
Editor on January 30, 2024, 7:57 pm
It's roughly 18 weeks until the NABBA Britain on June 1 at St George's Hall in Bradford.
I qualified by winning the NABBA UK Masters Over 45 in November, 2023.
Full prep will likely begin the first week in March. I concentrated on a hard rebound out of the UK show and that phase ended about three weeks ago. I put on about two stone [28lbs or so] and I'm still quite lean, so expecting a decent jump in stage weight again this time around. I came in roughy 14lbs heavier for the UK show.
This site is for ALL amateur bodybuilders, especially this forum, but I will try to kick things off by logging sessions and progress.
Today, Tuesday, was quads. I split my leg training into two sessions; quads, then hamstrings and calves later in the week.
I'm currently training with one of my clients, a 31-year-old called Nathan Taylor, who has bags of potential; big, long muscle bellies, rugged look, excellent shape – he will be an top Class 2/Medium bodybuilder once we get him to the stage.
Today's quad session is outlined below. I'm 47 and I have to manage my knees; I fear one or both of them is going to pop any time soon.
https://www.youtube.com/watch?v=cNQV25JgjGE&t=4s
Quads:
Leg extension
3x warm-up sets
65 x 25 reps
65 x 25 reps
65 x 20 reps, rest pause [10 sec] 10 reps
Smith Squats
80kg x 6 reps warm-up
120kg x 8 reps
140 kg x 6 reps
160kg x 6 reps
Leg press
280kg x 30 reps
400kg x 20 reps
400kg x 20 reps
Abductor
145 x 23 reps
145 x 15 reps
145 x 12 reps
Leg extension [to finish and push more blood into the muscle]
25 x 20 reps
25 x 20 reps
That's 14 sets total and takes roughly 1 hour and 15 minutes. Usually, I keep the Smith Squats fairly light and reps about 12-15 but I wanted to include some PR work today for myofibrillar training, something I do with chest and back also. Looking back at the squat video, however, I may not have been going low enough. I usually go parallel.
Nutrition wise, my quad days are always high days. I will outline these further down the line but essentially they consist of lower protein; 30g per meal over six meals. Carbs are 200g pre and post, then 175g for the remaining meals. The sixth and last meal is a cheat meal. But by then, I'm pretty stuffed.
It's roughly 18 weeks until the NABBA Britain on June 1 at St George's Hall in Bradford.
I qualified by winning the NABBA UK Masters Over 45 in November, 2023.
Full prep will likely begin the first week in March. I concentrated on a hard rebound out of the UK show and that phase ended about three weeks ago. I put on about two stone [28lbs or so] and I'm still quite lean, so expecting a decent jump in stage weight again this time around. I came in roughy 14lbs heavier for the UK show.
This site is for ALL amateur bodybuilders, especially this forum, but I will try to kick things off by logging sessions and progress.
Today, Tuesday, was quads. I split my leg training into two sessions; quads, then hamstrings and calves later in the week.
I'm currently training with one of my clients, a 31-year-old called Nathan Taylor, who has bags of potential; big, long muscle bellies, rugged look, excellent shape – he will be an top Class 2/Medium bodybuilder once we get him to the stage.
Today's quad session is outlined below. I'm 47 and I have to manage my knees; I fear one or both of them is going to pop any time soon.
https://www.youtube.com/watch?v=cNQV25JgjGE&t=4s
Quads:
Leg extension
3x warm-up sets
65 x 25 reps
65 x 25 reps
65 x 20 reps, rest pause [10 sec] 10 reps
Smith Squats
80kg x 6 reps warm-up
120kg x 8 reps
140 kg x 6 reps
160kg x 6 reps
Leg press
280kg x 30 reps
400kg x 20 reps
400kg x 20 reps
Abductor
145 x 23 reps
145 x 15 reps
145 x 12 reps
Leg extension [to finish and push more blood into the muscle]
25 x 20 reps
25 x 20 reps
That's 14 sets total and takes roughly 1 hour and 15 minutes. Usually, I keep the Smith Squats fairly light and reps about 12-15 but I wanted to include some PR work today for myofibrillar training, something I do with chest and back also. Looking back at the squat video, however, I may not have been going low enough. I usually go parallel.
Nutrition wise, my quad days are always high days. I will outline these further down the line but essentially they consist of lower protein; 30g per meal over six meals. Carbs are 200g pre and post, then 175g for the remaining meals. The sixth and last meal is a cheat meal. But by then, I'm pretty stuffed.
