Sam Watt Personal Training
07985 107794
  • Home
  • About
  • Testimonials
  • Blog
  • Prices
  • Online Training
  • Videos
  • Contact
    • Map
  • Product

BLOG: 3.5 Weeks From British Finals

9/24/2014

0 Comments

 
Picture
Shot from Yorkshire's in May 2014
With barely 3 weeks until the British NPA finals, I've worked super hard on every aspect of my preparation to improve on my debut overall winning performance at the Yorkshire's 4 months ago. No resting on laurels here!

I've made major changes with my resistance/cardio training, nutrition as well as stage presentation to help me step up a few of levels and to improve on the picture you see here.

Resistance training
I've trained like a beast over the last few months, training up to 3 hours a day/6 days a week to improve on my weak points

Cardio training

I've included a balanced mixed between steady state and high intensity interval training to burn the fat


Nutrition
I've kept my calories and carbs much higher on this prep to keep my metabolism fired up as well as giving me more energy to train


Posing
I felt that I didn't do myself justice with the way I performed a number of poses, so I've been working hard to correct this



These changes seemed to have worked and I'm ready to hit that stage again!  Not long now........


Sam
0 Comments

BLOG: 4 Weeks Out, Body Fat Percentage - 32%!!!

9/19/2014

0 Comments

 
Picture
It's reassuring to know that my body fat percentage is only 32% four weeks from the British Finals - as my bathroom scale showed this morning!!


There's a reason why I don't recommend my clients use these as an accurate body fat measurement - because they're not accurate. A set of body fat calipers in experienced hands will give a much better result.


Well I'm off to do my daily 7 hours of cardio to get it down from 32% to sub-10%!!!


Sam
0 Comments

BLOG: 5 Weeks Out, Leg Workout

9/14/2014

0 Comments

 
Picture
I had a fab leg workout today, it consisted of mainly isolation exercises to improve detail rather than build general mass, which I'm already happy with. It went like this......

WARM-UP: 
10 minutes on the stepper, contracting quads on each step & focusing my mind on the task ahead

QUADS: 
Close Stance Leg Press

To target the outer sweep (vastus lateralis) - 3 working sets x 12 with the last set being rest-pause

Hack Squats
Once again to concentrate on outer sweep - 3 working sets x 12 with the last set being rest-pause

Dumbell Step Ups
Very much like a lunge but it isolates the quads - 2 working sets x 15 steps on each leg. Very tiring!

Dumbell Lunges
2 working sets - 40 steps

Single Leg Extension
3 sets x 15 reps

Leg Extension
3 sets x 12 reps - fully  contracting & squeezing quads



HAMSTRINGS: 
Seated Leg Curl

3 sets, 10 reps - holding & squeezing at end of range

Barbell Stiff-Legged Deadlif
3 sets, 10 reps - pausing at bottom of exercise to fully engage the hamstrings


ABDUCTORS: 
Seated Abductor Machine

3 sets, 20 reps 

0 Comments

BLOG: 5 1/2 weeks to British NPA Finals!

9/11/2014

0 Comments

 
Picture
Picture
With only 5 1/2 weeks to go, I feel my prep for the British has been going extremely well. I'm feeling fuller, more muscular and in better condition than at the same stage for the Yorkshire championship. I'm currently weighing in at 101kg which is 2kg heavier than previous but with more vascularity and detail.

I've changed the approach to my prep somewhat - by staying on a fairly high calorie diet I've managed to hold unto much more muscle and push myself even harder during both resistance and cardiovascular training while having much more energy in general.


This will be my final update photo prior to the comp as I will be concentrating on getting my body fat percentage much lower and getting this physique ripped to shreds!!


The picture below is 5 weeks out from the Yorkshire's for a direct comparison





Sam

Picture
0 Comments

    Author

    Sam Watt - Champion personal trainer and nutrition advisor

    Archives

    January 2020
    March 2018
    September 2017
    August 2017
    July 2017
    June 2017
    April 2017
    December 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    April 2016
    March 2016
    February 2016
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All
    Body Building
    Body-building
    Deadlifts
    Meal
    Nutrition
    Personal Training
    Personal Training
    Running
    Squat
    Strength Training
    Weight Loss
    Weight Training

    RSS Feed

Home         About        Testimonials       Prices       Testimonials      Online Training      Videos      Blog        Map     Contact

Copyright © 2013 to Sam Watt Personal Training Services. Designed and created by Sam Watt