Training Diary

This is going to be another training based post. I wanted to get a little more specific and give you an idea of what I do, and perhaps give you an idea of what you should be working towards.


A couple of bits first....the Mr Britain finals are this coming Saturday. Really looking forward to them and hope that I can win. My show prep has already begun and Friday 17th was my last arm workout before I walk on stage, its just full body workouts this week. Also, I gave the wrong information regarding Mr World, the location isn't Turin, its in Montecatini, Term. Which if your interested is about a 30 minute drive east of Pisa.

I have just been made aware of a little video of me posing during my recent 1st place in the NABBA North West show....please have a look here. Also the NABBA website has the pictures of the same show, you can view these here.

So, back to the training. The idea of this regime is to follow a three week rotation based on the idea I put forward in a previous post where you should work out Monday to Friday. 

Quick disclaimer - I apologise for how poorly formatted the blog looks with the tables. For some reason the blog didn't like the 'copy/ paste' element from when I wrote up the tables. Having played around with it for a few days (and getting no-where) I decided to just get the information up so that you could see it, and hopefully start putting it into practice.

Your week will look like this -
          
Training Week        

Day	AM	PM
	Contest Prep Only
Monday	Cardio & Abs	Chest & Calves
Tuesday	Cardio & Abs	Back
Wednesday	Cardio & Abs	Legs
Thursday	Cardio & Abs	Shoulders
Friday	Cardio & Abs	Arms & Calves
Saturday	Cardio
Sunday	Cardio

Weekly Rotations 

Week 1 
Heavy compound movements
Low reps (6-10 reps) 
Rest period 2-3 minutes and last 2 - 4 reps Negative

Week 2 
Heavy compound movements
Med reps (10-15 reps) 
Rest period 2-3 minutes and last 4 reps Negative

Week 3 
60% of Max compound movements
High reps (15-20 reps) 
Rest period 2 minutes 

The Negative Rep

As we are now getting into a routine where you are seeing what you should/ shouldn't be doing, I thought it was about time to explain the Negative rep. Every lift has two movements, up and down. Or as we shall refer to it, Positive and Negative. After you reach failure on the Positive (up) rep your partner should take up to 50% of the weight to get you through it. Then you perform a slow, controlled Negative (down) movement until either you reach failure, or until your partner can no longer get you through the Positive rep by only taking 50%.

You do this because your muscles are still working in the Negative rep, and it is these extra reps that will help you improve.

Now I will break down the specific workouts you should be doing in order to maximise each day. Remember to refer back to the Training Week table so that you know what muscle group you work out and when.

Week 1

Week 1 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Chest
Incline Dumbbell Press	5-6	8-10	2 to 3 mins
Chest Press Machine	4	8-10	2 to 3 mins
Incline Dumbbell Fly	3	8-10	2 to 3 mins
Fly Machine	3	8-10	2 to 3 mins
Standing Calf Raise
Seated Calf Raise

Week 1 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Back
Iso Lateral Pulldown	4	6-10	2 to 3 mins
Close Grip Pulldown	3	8-10	2 to 3 mins
Seated Low Row	3	8-10	2 to 3 mins
Straight Arm Pulldown on triceps machine	3-4	8-10	2 to 3 mins

Week 1 – Heavy  (Last two rep Negative Hamstrings only)
Exercise	Sets	Reps	Rest
Hamstrings
Seated Leg Curl	6	6-10	3 mins
Quads
Leg Press	5	6-10	3 mins
Leg Extension	3	8-10	3 mins
Squat Machine	3	10	3 Mins

Week 1 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Shoulders
Upright Shoulder Press Machine	5	6-10	3 mins
Upright Shoulder Press Machine (Hammer grip)	4	8-10	3 mins
Seated Lateral Raise Machine	3	8-10	3 mins
Dumbbell Reverse Flyes (Face down on Bench)	4	8-10	3 mins
Rear Delts on cable crossover Machine	6	8 - 10	3 mins

Week 1 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Triceps
Wide Grip EZ bar on tricep Machine	8	10	3 mins
Rope Pushdown	4	10	3 mins
Biceps
EZ Bar Standing Curl	4	10	3 mins
Seated Dumbbell  Curls	4	10	3 mins
Table Concentrated Curl Machine	2	10	3 mins

Week 2

Week 1 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Triceps
Wide Grip EZ bar on tricep Machine	8	10	3 mins
Rope Pushdown	4	10	3 mins
Biceps
EZ Bar Standing Curl	4	10	3 mins
Seated Dumbbell  Curls	4	10	3 mins
Table Concentrated Curl Machine	2	10	3 mins

Week 2 – Heavy  Last 2 - 4 reps Negative
Exercise	Sets	Reps	Rest
Back
Iso Lateral Pulldown	5	15	2 mins
T-Bar Row	4	15	2 mins
Seated Low Row	3	15	2 mins
Low to High Row Machine	3	15	2 mins
Straight Arm Pulldown on triceps machine	3-4	15	2 mins

Week 2 – Heavy  (Last two rep Negative Hamstrings only)
Exercise	Sets	Reps	Rest
Hamstrings
Seated Leg Curl	6	15	3 mins
Quads
Leg Press	5	15	3 mins
Leg Extension	3	15	3 mins
Squat Machine	3	15	3 Mins

Week 2 – Heavy  Last 4 - 5 reps Negative
Exercise	Sets	Reps	Rest
Shoulders
Upright Shoulder Press Machine	5	6-10	3 mins
Upright Shoulder Press Machine (Hammer grip)	4	8-10	3 mins
Seated Lateral Raise Machine	3	8-10	3 mins
Dumbbell Reverse Flyes (Face down on Bench)	4	8-10	3 mins
Rear Delts on cable crossover Machine  Week 2 – Heavy  Last 4 - 5 reps Negative  Exercise  Sets Reps Rest  Triceps Wide Grip EZ bar on tricep Machine  8 15 3 mins Rope Pushdown 4 15 3 mins Biceps EZ Bar Standing Curl 4 15 3 mins Seated Dumbbell  Curls  4 15 3 mins Table Concentrated Curl Machine 2 15 3 mins Week 3 Week 3 – 60% of Max  Exercise  Sets Reps Rest  Chest Incline Dumbbell Press 5-6 15-20 2 mins Chest Press Machine 4 15-20 2 mins Flat Dumbbell Fly  3 15-20 2 mins Fly Machine  3 15-20 2 mins Standing Calf Raise Seated Calf Raise Week 3 – 60% of Max  Exercise  Sets  Reps Rest  Back Iso Lateral Pulldown 5 15 - 20 2 mins Seated Low Row 4 15 - 20 2 mins Close Grip puldown 3 15 - 20 2 mins Straight Arm Pulldown on triceps machine 3 15 - 20 2 mins Week 3 – 60% of Max Exercise  Sets Reps Rest  Hamstrings Seated Leg Curl 6 20 3 mins Quads Leg Press 5 20 3 mins Leg Extension 3 20 3 mins Squat Machine 3 20 3 Mins Week 3 – 60% of Max Exercise  Sets Reps Rest  Shoulders  Upright Shoulder Press Machine  5 6-10  3 mins Upright Shoulder Press Machine (Hammer grip) 4 8-10 3 mins Seated Lateral Raise Machine 3 8-10 3 mins Dumbbell Reverse Flyes (Face down on Bench) 4 8-10 3 mins Rear Delts on cable crossover Machine  6 8 - 10 3 mins Week 3 – 60% of Max Exercise  Sets Reps Rest  Triceps Wide Grip EZ bar on tricep Machine  8 10 3 mins Rope Pushdown 4 10 3 mins Biceps EZ Bar Standing Curl 4 10 3 mins Seated Dumbbell  Curls  4 10 3 mins Table Concentrated Curl Machine 2 10 3 mins		8 - 10	3 mins