Click here - For online nutrition/exercise plans
|Sam Watt Personal Training||
After a few sets of no less than 15 reps on the squat and the same again on the leg press it was time to up the ante and really put my quads to the test. So I supersetted with 3 sets of the hack squat with a narrow stance (to bring out my outer sweep development) immediately followed by dumbbell lunges (leaning forward to place more emphasis on quads rather than hips). Give it a go for an insane quad pump and to test your ability to handle pain!
Click here - For online nutrition/exercise plans
After my winning exploits at the British last weekend, I just needed to remind myself that I'm still a powerlifter also! So after a tough back session I decided to attempt my heaviest deadlift for 12 years just to see what I could do. To make it more of a challenge, I did it without a belt while carb depleted. Needless to say, I quite happy with the result and form. Sam
Tomorrow I'll be stepping on this stage in front of 700 people to compete at the NPA British Finals. Since winning the Yorkshire overall title 6 months ago in my novice competition I've challenged myself to improve in all aspect of this bodybuilding pursuit. My physique, size and performance will hopefully showcase the hard work that I've put in to realise these goals.
I'd like to take to take the opportunity to thank everyone for the support I've received from friends, family, gym-goers and my personal training clients. With an especially a big shout out for all those making the trek to see me perform. Win, lose or draw - I'm going to savour the day and enjoy the experience but if things go really well hopefully I can add a national bodybuilding title to my 11 powerlifting UK titles to make it a round dozen!
I'll post results/updates tomorrow as soon as I can - wish me luck peeps!!
BLOG: Venue Details
It's this Sunday! Quite a few family, friends, gym members and personal training clients will be making the trek to Bedworth to see me compete. Travelling from as far as London and Bristol, all the support is appreciated!! The show starts at 5pm and will include top male and female competitors strutting their stuff on stage - it will be fun.
I'm no stranger to competing nationally and internationally having won 11 British Powerlifting titles but this is only my second bodybuilding competition but I would love to win another British title here to make it 12 in total.
After 2 1/2 months of strict dieting on low calories and low carbohydrates I've got 20 hours before I begin my carbohydrate reloading feast!!!! This can't come soon enough, considering the only carbs I'm consuming today is a small 50g bowl of oats. My big dilemma is whether to break the fast with the Poptarts or toffee popcorn - decisions, decisions.
I'm very happy with my current weight and condition as I'm lighter than at any point leading up to the Yorkshire competition but carrying more muscle. That can only mean one thing - my body fat % is lower. So it looks like the hard work, discipline and sacrifices may pay off.
p.s. the next time I do a carb reload shop it'll be on the day of the actual load. These delicious goodies are sitting there tempting me but I can't touch. Amateur!!!! :-(
With just 7 days to go before competing in the NPA British BodyBuilding Finals, I decided to increase my workload to burn the miniscule bits of fat that remain on my body! Hill sprinting is a fabulous way to to do this as well as toning the hamstring and glutes, improving lung capacity and cardiovascular fitness. Just ensure you're sufficiently warmed-up - a light 5-10 minute jog, followed by bodyweight squats and lunges and 2-3 medium paced hill sprints - then you're good to go!
Following my chest and biceps workout I did eight 30 second all-out hill sprints with a couple minutes recovery. I then went for a 40 minute bike ride down the canal to complete my 3 hour workout. Sam
After my tough leg session yesterday I needed to do cardio after my shoulder and triceps workout today but just didn't fancy a 40 minute walk, jog or cycle on the gym equipment for a couple of reasons:-
a) I find it quite boring to do endless cardio indoors - most of my cardio has been outdoors, bike rides, long walks and jogging but unfortunately the weather has turned recently
b) my legs and glutes are in the process of recovery after doing a 2 hour leg workout yesterday and I need to give them them time to fully recover - so I didn't fancy doing any endurance activities using these muscles
The solution?..................High Intensity Interval Training using battle ropes and a 20kg slam ball that uses mainly upper body and core muscles to raise the heart rate quickly, followed by a rest interval, then repeat. I did 20 seconds all out effort on both rope variants, then 15 maximum effort ball slams, followed by 80 seconds rest - repeated 8 times.
I estimated that I burned 300 calories in approximately 20 minutes, about the same as a 40 minute walk on the treadmill. Try it for a bit of time saving, added spice and variety to your cardio workouts!
With just 11 days before I compete in my second bodybuilding contest - the NPA British Finals (yikes!), I'm very happy with both my muscularity and conditioning. I've worked very hard on my weak points and that included a lack of definition in my quads. Therefore, today was my second 2 hour leg workout in 4 days (I don't advocate this for everyone but my body and immune system can handle this). So the workout went like this..........
Seated Leg Curl (4 sets, 15 reps)
nice slow tempo, fully contracting hamstring especially at the end of range
Prone Leg Curl (4 sets, 12 reps, last one being a drop set)
Stiff-legged Deadlift on shrug machine - (4 sets of 13)
nice deep stretch, pausing at bottom of lift to force the hamstrings to work harder
Leg Press - 45 degree (4 sets, 20 reps - 10 wide stance, 10 close stance)
these are a killer but has really helped with my quad outer-sweep development
Barbell Squat (Pyramiding up 200kg x 13)
the is the heaviest weight I've squatted for this prep, the weight felt light - so I thought "why not?"
Hack Squat (4 sets, 12 reps)
pause at bottom to reduce any momentum to work quads harder
Barbell Lunges (2 sets, 24 steps with 60kg)
leaning torso slightly more forward than usual to place more emphasis on quads rather than glutes
Leg Extension (5 sets, 15 reps - last being a dropset)
....followed by some 3 different glute exercise. This is my last heavy leg session before the British, I'll do a light session next week. Feeling very good and can't wait to get onto that stage in 11 days!
Sam Watt - Champion personal trainer and nutrition advisor