Doc Hollywood’s BodyBlog

And wouldnt you read about it, LEGS day. With a constant quad tear pissing me off for the last few weeks and not being able to squat i thought i would chance my arm, or leg as it is, with a few sets. And as luck would have it no worries up to 220, so i didnt push it, instead opting for some heavy pressing which hasnt given me any grief. For a last carbo enriched workout i am feeling them legs now.

Sunday starts my cutting month and a month of training on low carbs, time to suck it in and shed some fat, yeh ha.

After a flat day all round yesterday i was feeling a little overtrained, and was going to take the rest of the week off, before starting a mini diet next week. So i went and played some golf, ruined a good walk in some shocking weather. By the end of golf i was feeling bad that i was piking out of the dreaded deadlift day. So i deicded to go, its what you do when you know the competition may be taking the day off.

The warmups felt a tad lighter today so i thought i would push it up a notch and go for the 180kg lifts for 4s (400 pnds for the non metric around the world). After what seemed a 5 minute first rep 2 sets of 4 was accomplished. Way pissed of with the 3rd set, it was a put down, mind wasnt there, but got to a good place and did a final set of 3. Started deadlifting again 4 weeks ago and couldnt get 400 up so i am heaps stoked. Love those strength gains.

I think i have just about plateued with my weight at the moment. I would suggest my BF level is too high now and is bogging down my metabolism, stopping me from any more gains for the time being. Its only a few more days until I start my mini cut (4 weeks) anyway so that should put things right and allow me to get some cleaner gains. Just doing some quick calcs and at present i am 242 pounds at about 20% BF so at 6% BF that should bring me in somewhere about 205 - 208, which i would be happy with for the time being. But thats long term at the moment. My mini cut i am only looking to lose around 15 pounds which should bring BF to around 14% if i have done my calcs right.

ANyways it shoulders day today, great, no one ever lost a comp for having big shoulders.

Happy to see the scales ticked over to 110kg (242 pounds), dont think i will make it to 250 in the next 12 days, but am hoping for another 5 pounds.

Have changed the way i take my nitric sups after talking to the rep today. Daily supps look something like this now.

wakeup - multi vitamin, vitamin c and garlic tab.

0930 - Nox3x x 4 tabs

1000 - 5mg glutamine

1330 - Triandrobol x 4 tabs

1400 - Nitric rush 15mg

1430 Workout

1530 - Post workout - 4 x BCAAs 4 x NOX3X, Scoop Storm Volumizer.

2130 5grams Glutamine.

will see how this stacks up over the next week or so, should be interesting. ANyone doing similar, feedback would be appreciated.

Well there is just under 2 weeks to go before my 4 week cut cycle so i have been busting gut in the gym trying to eek out just a little bit more from each workout. Upped more incline dumbells to 3 sets of 8 (instead of 3 x 6) at 100 pound BDs (biggest the gym goes) but then added 10kg (22 pound) to flat bench for 3 sets 8 (250pnd). Still feeling pretty good after my sets 0f 310 last week.

The nitric oxide seems to be having the desired effect i think. It was heavy bicep day today 2 x cable curl warmup , followed by 3 x 6 x 165 ezy curl (up 5 pound from last heavy day) and then a couple of sets of hammer curls supered with some light curls and 2 sets of concentration curls to failure. Only 9 sets total but seems to work for me. Back to the nitric oxide, leaving the gym getting home, eating, and then taking a shower, the pump seemed still there, and my bi’s felt like they wanted out. So i grabbed the tape and they were still nearly an inch bigger than normal. Maybe this stuff will live up to some of its hype.

The cheese and kisses has decided to do my 4 week cut with me. Funny as she asked if that meant she couldnt have butter on her toast in the morning…. he he he what toast, welcome to the world of oats and egg whites.

Today i decided to find out what all the hype was about and try some NaOx. It was back and tris day so i took the recommended dose in the morning and then again 30 minutes before training.

I use a brand called Body science available here in Australia, dont know if the brand is available elsewhere, but they do some other good stuff so i thought i would give it a try. I havent done enough research to see if you require a certain level of saturation before the effects start to show, but i have to say i didnt feel any huge changes straight up. Not that i was expecting to, maybe a little more thirsty, but i have been upping the intensity since i have added deadlifts into the mix.

Anyways i paid about 100 aussie dollars for 200 and need to take 8 caps a day so at $4 a day just for them they had better bring something to the plate or they will be benched real quick. I would be interested to hear from people who have used it for a bit.

Today was normally golf day but I gave it up to go and deadllift at the gym. Have really been getting the urge to start doing some heavy lifting so i reckon I will set aside wednesday for the dreaded deadlifts.

The quad tear is still niggling at me and I think i may have aggravated it a little after a couple of warm up sets some good stretching and 3 working sets of 6 reps. I am still feeling myself into this brute of an exercise so my working sets were only 360 pound, damn heavy enough i reckon. Legs and back were tight as when i finished and we had some pre release tickets to watch Oceans 13. Great film but i was unconfortable as, seats were to small and sitting in one spot for ages, couldnt wait to get uyp for a stretch.

I was watching ESPN this weekend and came across a musclemania show on 19 year old Bradly Castleberry, jesus h christ does that young lad lift some serious poundages. 245 pound barbell arm curls, unbelievable.

Watching this show made me really want to get into the gym and stop being soft and start uping the poundages. After breaking my right collar bone in two places during my rugby career every time i tried to lift heavy i would rip my pec delt tie in. Gone is my ability to lift heavy above my head (presses) and chins are a struggle. Saying that i have been doing some heavy unassisted benching of late very close to what was causing me grief and have been getting away with it. So today with some motivation behind me i thought i would stack the bar with 140kg (308pound) and give it a crack. Absolutely stoked 2 sets of 6 with a little help on the last. After that the last set of 220 felt like a feather. Only 3 weeks of pigging out left (i mean bulking) before a 4 week cut so i might as well lift some heavy weights whilst i have the energy. This wont be any sort of a pre contest style cut more like a get the BF% under some sort of control type cut as years of neglect have taken its toll on the old waist line.

Well that was going to be the title for my first blog entry. Instead its going to be damn ripped that quad again well more precisley the proximal insertion of the rectus femoris. Its been an ongoing drama with sqatting for the last couple of weeks. Today i even did my heavy leg press sets (4) first, nice and slow with a full stretch at the bottom so as to make sure the wheels were fully pumped and warmed up. Alls good i thought, and bugger me with a pissy 220 squat down, one ah thats OK, down two, bugger bubble wrap pop and tear.

Anyway, my story, and why i am writing this blog.

I started in the gym after a good mate said I needed to put on some weight for rugby if I was ever wanting to play higher grades, so he dragged my 150pound frame into the gym and the journey started. To cut a long story short i have a bad case of OCD (obsessive compulsive disorder) and if i was going to train in the gym i was going to compete in BB comps as well. I did OK but was quickly disillussioned, by having to compete against steriod users, and the INBA wasnt really heard of in Oz back then. So I moved state and took a month of the gym. Unfortunately that turned into 8 years, of going for a week here and a couple of days there. After a back op which ended my rugby career i returned to the gym, and now the desire to compete has returned. As my photos show i am sitting around 240 but carrying way to much fat, the plan at present is to add a few more pounds (eating a lot cleaner now) until the end of the month and do a 4 week cut, 4 week recovery and 4 week cut again, i reckon that should get the waist under control so i can start the battle in earnest. Any input would be appreciated.