Road to UKBFF British finals 2011

**jstarcarr** · 01-01-2011, 01:48 AM

ok as its new year its a good time to start a journal

Ok Ive just completed my first full year of competing , did 7 shows. Now am taking time of to add size ready for next year.
I aim to do 1 of the last qualifiers for british finals and win this then go on to place at the finals.
I aim to do the light heavy weight class under 90kg but this could change

My current weight is 88kg and I have just recovered from lots of illness ie colds , so hopefully now I can concentrate 100% on training.

**jstarcarr** · 01-01-2011, 01:49 AM

My current training is YT3 designed by neil hill , changed it slightly to suit me

WEEK 1
COMPOUND 6-10 REPS

DAY 1 CHEST Decline bench press
Flat dumbbell press
Incline bench press
Dips
Leg press calfs

DAY 2 BACK Chin-ups
Bent over barbell rows
Deadlift
T-bar row

DAY 3 ARMS Barbell curls
Dumbbell curls
Seated dumbbell curls
Skullcrushers
Close grip bench
Dips

DAY4 SHOULDERS Barbell shoulder press
Dumbbell shoulder press
Machine shoulder press
Shrugs

DAY5 LEGS Squats
Deadlift
Leg press
Lunges
Standing calf raises

WEEK 2
COMPOUND&ISOLATION 8-12 REPS

DAY 1 CHEST Decline bench press
Flat dumbbell press
Reverse grip barbell bench press
Flat flyes
Leg press calfs

DAY 2 BACK Chin-ups reverse grip
Bent over barbell rows
T-bar row
Nautilus machine

DAY 3 ARMS Barbell curls
Dumbbell curls
Concentration curls
Skullcrushers
Close grip bench
Rope pushdowns

DAY4 SHOULDERS Barbell shoulder press
Dumbbell shoulder press
Dumbell laterals
Standing barbell rows
Shrugs

DAY5 LEGS Squats
Leg press
Leg extensions
Lying leg curls
Standing leg curls
Seated calf raises

WEEK 3
COMPOUND&ISOLATION DROP SETS 8-10 drop weight 4 times =1set

DAY 1 CHEST Dumbbell bench press
Flat flyes
Leg press calfs

DAY 2 BACK Chin-ups reverse grip
T-bar row
Nautilus machine (normal sets)

DAY 3 ARMS Dumbbell curls
Close grip bench
Dips (normal sets)

DAY4 SHOULDERS Dumbbell shoulder press
Dumbell laterals
Shrugs

DAY5 LEGS Leg press
Leg extensions
Lying leg curls
Seated calf raises

**jstarcarr** · 01-01-2011, 01:52 AM

diet yesterday and today will be mostly bad stuff , didnt train yesterday either due to lack of sleep so will probably train twice on monday and do chest am and hamstrings and calfs pm

**jstarcarr** · 01-02-2011, 05:59 AM

New years resalution is to stop drinking coffee , as from tomorrow. Cant wait to get bk in the gym on monday will be doing 2 workouts , morning chest afternoon hams an calfs.

**jstarcarr** · 01-03-2011, 01:41 PM

Training 03/01/11 AM

Chest compound & isolation

Decline press
60kg 12 warm-up
100kg 12 warm-up
140kg 12
150kg 6
140kg 8

incline dumbbell press
27.5kg 12 warm-up
35kg 12 warm-up
44kg 12 (couldnt get heavyer weights up as arms were sore)

reverse grip bench press
40kg 12 warm-up
50kg 12
50kg 12

machine seated fly
50lbs 12 warm-up
75lbs 12
75lbs 10
50lbs 12

**jstarcarr** · 01-03-2011, 01:48 PM

Training 03/01/11 PM

hams & calfs

single leg hamstring curls
15kg 12 warm-up
20kg 12
20kg 10

lying leg curls
50lbs 12 warm-up
70lbs 12
110lbs 10
130lbs 10
150lbs 9

1 leg standing calf raises

80kg 20
80kg 20
80kg 20

standing calf raises

150kg 20
150kg 21
150kg 19

**Life** · 01-03-2011, 02:06 PM

When do you start your cycle?

**jstarcarr** · 01-03-2011, 05:04 PM

Originally Posted by Life

When do you start your cycle?

in 6 week

**jstarcarr** · 01-03-2011, 05:04 PM

Diet 03/01/11

formass weight gain
whey isolate
pro 76 carb 89 fat 14 cal 792

maxi carb drink
protein bar
flapjack
pro 32 carb 180 fat 29 cal 1080

pro shake
pro 53 carb 50 fat 1 cal 421

flapjack
pro 16 carb 60 fat 26 cal 515

pro shake
pro 29 carb 21 fat 3 cal 223

1 chicken
300ml orange%passionfruit juice
pro 82 carb 30 fat 21 cal 495

4 scrambled eggs
10g flora light
pro 28 carb 0 fat 24 cal 390

cheese ham bagel
pro 24 carb 40 fat 13 cal 385

pro shake
pro 38 carb 23 fat 3 cal 282

Totals pro 378 carb 493 fat 134 cal 4583

**jstarcarr** · 01-04-2011, 02:50 PM

Training back (compound & isolation)

chin-ups
0kg 12 warm-up
20kg 12
30kg 8
20kg 11

plate loaded pulldown
40kg 12 warm-up
80kg 12
80kg 12
60kg 12

single arm dumbbell rows
44kg 12 warm-up
55kg 9
65kg 7

nautilus machine
no.8 12
no.10 12
no.10 12
no.8 12

**jstarcarr** · 01-04-2011, 06:26 PM

Diet 04/01/11

300ml orange&passionfruit juice
200g oats
1 scoop whey isolate
pro 49 carb151 fat 16 cal 965

2 cheese ham bagels
400ml orange&passionfruit juice
pro 51 carb 88 fat 26 cal 958

maxi carb drink
protein bar
pro 16 carb 120 fat 3 cal 565

protein shake
pro 29 carb 21 fat 2 cal 223

semolina
pro 14 carb 53 fat 7 cal 334

1 chicken
2 tortilla wraps
lettuce mayo
pro90 carb 73 fat 38 cal 760

2 cheese ham bagels
pro 48 carb 80 fat 26 cal 770

2 scoop formass
1 scoop whey
pro 51 carb 45 fat 7 cal 452

Totals pro 348 carb 631 fat 125 cal 5027

**jstarcarr** · 01-05-2011, 02:09 PM

Training 05/01/11

dumbbell curls
15kg 12 warm-up
30kg 12
35kg 10

barbell curls
50kg 12 warm-up
70kg 10
60kg 10

dips
0kg 20 warm-up
40kg 12 warm-up
60kg 12
80kg 8 the video

rope pushdowns
30kg 20 warm-up
50kg 12
70kg 9
50kg 12

hammer curls
20kg 12
20kg 12
20kg 12

wrist curls
20kg 12
20kg 12
20kg 12

**jstarcarr** · 01-05-2011, 07:32 PM

Diet 05/01/11

200ml orange & passionfruit juice
1 scoop whey isolate
pro 27 carb 21 fat 0 cal 206

2 cheese ham bagels
pro 48 carb 80 fat 26 cal 770

pro shake
maxi carb drink
pro 29 carb 121 fat 2 cal 626

pro shake
pro 29 carb 21 fat 2 cal 223

2 double cheese burgers
sugar donut
pro 59 carb 81 fat 60 cal 1085

vyo gain shake (got lazy)
bagel
pro 48 carb 68 fat 7 cal 522

vyo gain shake (got really lazy)
bagel
pro 48 carb 68 fat 7 cal 522

vyo gain shake
pro 40 carb 26 fat 5 cal 312

vyo gain shake (omg am so lazy)
pro 40 carb 26 fat 5 cal 312

Totals pro 328 carb 482 fat 109 cal 4266

**jstarcarr** · 01-06-2011, 01:07 PM

Training 06/01/11 compound & isolation

dumbbell shrugs
55kg 12 warm-up
75kg 8
75kg 8 (couldnt go heavyer due to grip)

upright rows
50kg 12
60kg 10
70kg 10

incline dumbbell press
32.5kg 12 warm-up
44kg 12
50kg 12

lateral raises
15kg 12 warm-up
25kg 12
30kg 11

machine press
40kg 12 warm-up
60kg 12
80kg 12

**jstarcarr** · 01-06-2011, 02:38 PM

Diet 06/01/11

1 scoop whey isolate
bagel & egg
orange & passionfruit juice
pro 41 carb 61 fat 5 cal 506

orange & passionfruit juice
100g oats
whey shake
pro 33 carb 86 fat 8 cal 543

turkey mayo wrap
pro 28 carb 33 fat 7 cal 322

vyogain shake
pro 40 carb 26 fat 5 cal 312

weight gain
pro 65 carb 104 fat 10 cal 772

curry
naan
pro 37 carb 83 fat 21 cal 685

3 eggs
pro shake
pro 58 carb 26 fat 14 cal 582

Totals pro 302 carb 419 fat 70 cal 3722

**jstarcarr** · 01-07-2011, 04:32 PM

Training legs 07/01/11 compound & isolation

Seated leg press
180kg 12 warm-up
300kg 11
380kg 8
420kg 13 (was being filmed so think this helped grt more reps)
450kg 10

stiff leg deadlifts on a box
60kg 12
60kg 12
60kg 12

leg extensoins
70lbs 12 warm-up
130lbs 12
240lbs 11 (full stack)

lying leg curls
90lbs 12 warm-up
150lbs 11
205lbs 6 (full stack)

**jstarcarr** · 01-07-2011, 04:47 PM

Diet 07/01/11

orange & passionfruit juice
vyo gain shake
pro 41 carb 46 fat 5 cal 406

curry & naan bread
pro 23 carb 106 fat 12 cal 630

3 bananas
whey isolate
pro 29 carb 70 fat 1 cal 412

pro flapjack
maxi carb drink
pro 16 carb 160 fat 26 cal 918

chicken wrap
cheese omelette
2 bananas
pro 52 carb 83 fat 24 cal 866

vyo gain & oats
pro 51 carb 86 fat 13 cal 670

vyo gain shake
pro 40 carb 26 fat 5 cal 312

Totals pro 252 carb 577 fat 86 cal 4214

**jstarcarr** · 01-12-2011, 02:00 PM

Training 12/01/11 chest high reps

dumbbell press
27.5kg 12 warm-up
35kg 12 warm-up
44kg 20
44kg 14

seated press
40kg 20 warm-up
80kg 20
120kg 20
80kg 20
40kg 20 (no rest with drop from 80)

fly machine
87.5lbs 12
125lbs 12
150lbs 14
75lbs 16

cable fly low pully
10kg 20
10kg 20 10kg 20

cable fly
20kg 30
20kg 26
20kg 21

Had some family probs this last week , everything ok but messed training up a bit. Watched a program about gear and its put me of a bit lol.

**davegmb** · 01-12-2011, 02:30 PM

lateral raises with 30kg DB's for 11 reps, strong stuff

**jstarcarr** · 01-13-2011, 02:51 PM

Originally Posted by davegmb

lateral raises with 30kg DB's for 11 reps, strong stuff

was a bit of swinging for last reps to get them up

**jstarcarr** · 01-13-2011, 02:51 PM

Triceps & calfs

close grip bench
60kg 12 warm-up
100kg 14
100kg 13
60kg 30
60kg 21

cable pushdowns
30kg 20 warm-up
50kg 24
50kg 22

overhead raises
40kg 21
40kg 20
40kg 17

standing calf raises
full stack 150kg i think

50
43
37
22

**jstarcarr** · 01-14-2011, 05:04 PM

Training biceps and back

barbell curls
20kg 20 warm-up
20kg 30
40kg 16
20kg 14 (drop set)

Dumbbell curls
15kg 20 warm-up
15kg 22
30kg 16
30kg 12
15kg 17 (drop set)
10kg 9 (drop set)

chin-ups 0 weight
20
20
17
14

seated rows
40kg 20 warm-up
80kg 14
120kg 14
160kg 10
120kg 7 (drop set)
80kg 9 (drop set)
40kg 10 (drop set)

close grip bent over rows
60kg 20
60kg 14
60kg 12
60kg 7 (drop set)

nautilus pullovers
20kg 12
20kg 12
20kg 12

machine reverse flyes
30kg 16
35kg 14
35kg 10
30kg 10

**jstarcarr** · 01-17-2011, 07:25 AM

went out on saturday for my birthday which is tomorrow got really drunk and didnt get in till 7, also broke my new years resolution of not drinking coffee. Having a rest day today then back to gym tomorrow.

**jstarcarr** · 01-19-2011, 03:35 PM

Workout today was rubbish gym was packed couldnt move took 2 hours to do about 20 sets , did chest and calfs heavy compund.

chest press
decline dumbbells
decline press
close grip bench
standing calf raises
seated calf raises

**jstarcarr** · 01-21-2011, 07:49 AM

Bicep workout 20/01/11

Barbell curls
30kg 12 warm-up
60kg 10
70kg 8
70kg 6

dumbbell curls
25lbs 12 warm-up
50lbs 9
60lbs 7

cable curls
80lbs 10
100lbs 10
120lbs 8
140lbs 7

hammer curls
50lbs 10
50lbs 10
50lbs 10
50lbs 9

**jstarcarr** · 01-21-2011, 02:16 PM

training video

**jstarcarr** · 01-22-2011, 11:07 AM

yesterday trained back & hams

machine pulldowns

200lbs 12 warm-up
260lbs 11
305lbs 9
305lbs 7

plate loaded pulldowns (really slow reps)
40kg 12
60kg 10
60kg 9
60kg 8

close grip seated rows
not sure on weight but did 4 sets with last 2 heavy

seated leg extensions
not sure on weight but did 4 sets with last 2 heavy

standing single leg curls
25kg 12 warm-up
30kg 9
30kg 7

lying leg curls
50lbs 12 warm-up
90lbs 10 (slow)
110lbs 8 (slow)
90lbs 8 (slow)

**ParadiseCup** · 01-22-2011, 11:13 AM

are you not competing this year ?

how often do you see Neil ?

**davegmb** · 01-22-2011, 06:56 PM

Great video bud, look forward to more

**jstarcarr** · 01-23-2011, 06:27 AM

Originally Posted by ParadiseCup

are you not competing this year ?

how often do you see Neil ?

Yes am doing the last qualifier for the British championships , so got plenty of time as its in september.

If you refering to neil hill Ive never met him, am being prepped by ifbb pro John hodgeson this year

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