Monday I start with 10 min on bike, nothing too hard just to warm up.
Next I perform some light stretching then proceed with bench press
doing 10 sets of 3 to 5 reps using 3 different height boards on chest
2", 4" and 6". Each workout we will use a different board height not all
3 in same workout. The weight I use on the boards are 6" - 300kg 3reps
and 317.5(700lbs) 1 rep. On 4" board I have done 280kg and on 2" board
275kg. Training up to the Arnold 2005 PWO I benched 300kg to my chest
and my last heavy bench before a show is 2 wks away. I then drop back to
100kg for 8 reps.
Next comes close grip bench, I do 3 sets 5 reps working up to 220kg then
proceed onto light shoulder press 2 sets 8 reps 70lb max then light
front and side delt’s. My next exercise is heavy vbar pushdowns working
up to the full stack plus a
20kg plate added for 6 to 10 reps. Lastly I do ab’s performing 5 sets of
10 reps with a heavy weight added if required. That’s Monday done.
Tuesday is rest day.
Wednesday is squat night, starting with bike and stretching same as Monday. For squats I do
10 sets of 3 to 8 reps, working up to 410kg before a show. I work mainly
on explosive power always squatting with as much explosive power as
possible.
After squats I do 1/4 squats to a box these are done every alt wk and
are stopped 5 wks out. The weights I use are 455kg(1000lbs) for 3 reps
after which I proceed onto deadlift. I do 10 sets of 3 to 5 reps working
up to 362.5kg/800lbs for 3 reps, 3 weeks out from a show but always
pulling the weight as fast as possible. Next is partial deadlifts pulled
from shin height, these are done using straps as the key here is
explosive power and not grip. The maximum weight I have done on these is
470kg/1036lbs 3reps and 420kg/922lbs for 10reps. That’s wednesday done.
Friday is only a assistance day again starting with bike and stretching then onto:
Lying leg curls 4 sets 8/10reps
Single leg curls 2 sets 8/10reps
Leg ex 3 sets 12/20 reps
Leg press max weightt 600kg 20 reps
Seated calf raises 2 sets 20 reps
Barbell shrugs 4 sets 10/12 reps max weightt used 410kg/900lbs
Hammer rows single arm 3 sets 8/10reps max weightt used 200kg
Vbar pulldowns 3 sets 8/10reps
Dumbbell concentration curl 3 sets 12 done for pump only
Dumbbell hammer curls 3 sets 10reps max weightt done 130lb
Abs floor crunches 4 sets 10/12reps
That’s my weekly workout after a big show. My weights do drop then I build them up again towards a show.
My daily supplement programme is as follows.
Upon waking I take 20g Pro Glutamine or Pro G.F pre competition.
Mid morning - Pro Mass made with milk.
Lunch - meal and serving of Pro Peptide.
Mid afternoon - meal and serving of Pro Mass made with milk.
Pre-workout Pro Peptide or Pro G.F. pre competition.
During workout - Pro Napalm.
Post workout - Pro Recover.
Evening - meal.
Before bed - Pro Peptide.
Also each morning and evening I take Pro Vital.
My meals consist of:
Chicken, steak, eggs, lots of milk, potatoes, rice, bread, beans, cheese, cerial with sugar (ha ha)
Also I do like chocolates, lots of chocolates (ha ha) not good though. I
like eating but try to keep to a good diet most of the time.
People I would like to thank:
CNP Ltd and Kerry Kayes, Phill Connolly of DYA
Brian Batcholdor
Dave Beattie
Forza
Metal gear
Lads from Bodies gym in Leeds
My wife Stacy.
Thank you for all your help it is much appreciated.
