steve_boutcher’s BodyBlog

I’m currently training for my very first natural bodybuilding show. I’ve never thought of competing until about 6 months ago when I finally decided to take the plunge. I figured I live the lifestyle, so why not do a show. I eat, breath, live and shit bodybuilding anyway. Having a goal of competing is great motivasion to be better.

My main motivation for competing is simple. I want to do something that not many people can, my challenge to myself therefor is to see if I’ve got what it takes. I don’t know another bodybuilder and have actually never even met a competitive bodybuilder in person. This is a totally solo affair for me which in itself makes it all the more challenging.

I’ve managed to gain about 15 lbs of pure muscle in the last year and a half after a lay off of about a year whilst I was travelling. I’d like to gain another 10 lbs or so but I must admit I’m finding it almost impossible. Still, anythings possible right?

I have turned my training around recently as my gains have slowed right down. I usually train using HIT and I love the intensity of it. I train using high volume training right now and the shock of changing my system has certainly kick started my growth. These gains are really most noticable in the mirror, I try not to judge using the scales - they lie!

Today my workout started even before I reached the gym. About a meter of snow fell during the night and it just so happened that the snow ploughs hadn’t gotten to work on my route yet. Wading through snow up to my waist was one hell of a warm up, phew!!!! The normal 15 minute walk took a good half hour today.

Today is the 2nd time this week I train quads, I’m gonna get those suckers to grow no matter what! I’m focusing on single leg work this time in order to help even out my legs. I only work as hard as my weakest (left) leg of course. This was an extremely tough workout, very demanding.

SINGLE LEG HACK SQUAT: (horizontal version) 4 sets of 15 - 25 reps each.

SINGLE LEG EXTENSION: 3 sets of 15 - 25 reps each

DONKEY CALF RAISE: 4 sets of 15 - 25 reps (man this hurts!)

SQUATTED CABLE CURL: 8 sets of 8 - 10 reps (straight bar attached to low pulley)

CONSENTRATION CURLS: 4 sets of 6 - 10 reps

Should have done dumbbell shrugs but I didn’t have time today, shame. I guess I’ll survive though as my traps aren’t exactly my weakest body part. I’ll try and fit them in tomorrow. Enjoyed this session. Was nice to pretty much have the whole gym to myself, a blizzard will stop most… but not me!

Total training time was 65mins

Started with back instead of chest today, felt I should prioritize it over my chest seeing as it isn’t quiet as well developed. Noticed I’ve got slight simitary issues as well.

BENT OVER BARBELL ROW

7 sets of 7 reps

LAT PULLDOWN (supinated grip)

4 sets of 10 - 12 reps

INCLINE BARBELL BENCHPRESS

7 sets of 7 reps

DIPS (half moon, rounded back)

4 sets of 10 - 12 (only managed 8 reps on last 3 sets)

OBLIQUE CRUNCHES (on the floor, raising up to each knee)

4 sets of 10 reps

Pretty good session although my chest didn’t get the best pump I’ve ever had. Same with the back. Did enjoy the session though and noticed that I’ve got great seperation between the upper and lower pecs. Doing dips in the half moon position was a bit of a shock. This requires you to round your back during the movement and hang the legs slightly in front of the torso. Man! This was sooo much harder than the normal arched back, feet behind the torso position I’m used to. Like that I can easily push out 20 full ROM reps, but in the half moon I struggled to get 10 reps. It also felt great on the pecs. The shoulder also felt okay.

Monday 19th February  Legs
This was my first session back after being sick for the whole of last week with flu. Felt like crap when I was ill but I was eager to get started again today.

Started with squats, ahhh my favorite exercise! I’ve recently decided to shift things up a bit by increasing my volume of work. I’ve been doing HIT for a long time and although I really enjoy the intensity my results have stalled.

BARBELL SQUATS

9 sets of  9 reps

HORIZONTAL HACKSQUAT MACHINE (narrow stance)

4 sets of  8 … 10 reps

SEATED LEG CURL

4 sets of 8 … 12 reps

LEG EXTENSION

4 sets of 10 … 12 reps

SEATED CALF RAISE

4 sets of 15 … 25 reps

These sets were not taken to total muscular failure, my goal was to achieve the volume of work required. I did a similar workout 2 weeks ago and my legs were trashed for about 5 days after. I enjoyed this session and felt great and surprisingly strong after being ill all last week. Got a great quad and calf pump, limped out of the gym like an old man. Love it!

Total training time: 65mins