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VIDEO: 11 days till British Finals - Squat 200kgx13 reps

10/8/2014

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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..........

HAMSTRINGS

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


QUADS

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







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VIDEO: Raw 250kgx5 Deadlift

8/6/2014

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I was happy with my strength levels during my back workout today so I decided to go for a heavier than usual deadlift as my final exercise. It felt pretty comfortable, so I think I may push it up to 300kg over the next few weeks as long as my contest dieting doesn't weaken me too much
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VIDEO: Fancy versus Basic exercises

8/3/2014

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I constantly see people at the gym trying out funky new exercises that they either got from magazines or friends. Funnily enough the people I see with the best bodies tend to stick with the good old fashioned basic exercises that have worked and stood the test of time. Don't waste your time constantly trying out the latest fad exercises, simply stick to exercises we all know that works, keep perfect form and try to train past the pain barrier on all your working sets to get real results!

Though if you reach a plateau in your training, then by all means switch up some of your training or exercises. 
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British Bodybuilding Championship Invite

8/2/2014

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After my winning exploits at the Yorkshire NPA championships 10 weeks ago I've been invited to compete at the British championship in mid-October, which is a mere 11 weeks away. 

I've started my contest diet today and I'm looking to improve on my weak areas, achieve a more muscular look as well as improving on my condition further. I'm looking forward to the hard work, discipline and pain over the next 3 months to see what I can achieve. Wish me luck! Sam
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VIDEO: Posing Routine from Yorkshire comp
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VIDEO: Smith shoulder press for bigger shoulders

7/3/2014

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Need to develop more overall shoulder mass? Try this shoulder-press exercise on the Smith machine. Ensure the bar comes to dead stop at the bottom of every rep to fully engage the deltoids. I used roughly 90kg here for 3 sets of 8 reps. 

If you want to make the exercise a little harder - don't lock out the bar, this will keep more constatnt tension on the shoulders.
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VIDEO: My 60 second competition posing routine

5/28/2014

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My 60 second posing performance at the competition. 









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Final Blog before competing tomorrow!!

5/24/2014

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I'd just like to say a major thank you for the overwhelming support I seem to be receiving from all quarters for my novice body-building performance tomorrow. From friends, gym members, the NPA group and random strangers!

This journey started in February 2013, with a plan to compete at the end of 2014 to give me enough time to gain enough muscle and improve my physique. Then 16 weeks ago I made a snap decision to compete rather than wait for the perfect moment. 

Well the moment of truth has arrived and I think I've prepared well, worked very hard and made sacrifices. I've also had great support and invaluable advice from champion body-builders Akin Fagbohun, Dominic Haley and Ricky Moore - thanks guys.

I'll post results as soon as I can and wish me luck!!!

Sam
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My bodybuilding competition venue & time details

5/23/2014

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For those of you who were enquiring about when I'll be competing - here are the details. 

It's on Sunday 25th May @ Huddersfield Sports Centre, HD1 1TW. The show starts at 1pm but I'll be on stage in the Novice Heavyweight class at approximately 3pm. 

Tickets are £14 on the door

Sam
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UPDATE: 4 days out from 1st bodybuilding comp!

5/21/2014

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Just 4 days to go with the show on Sunday......eeeeek!!! 

Today I completed my final chest, shoulder and traps workout after doing legs and back on Monday and Tuesday. I've been re-carbing this week to refill my muscles with glycogen after 2.5 months of depletion. You can see that my face looks a bit gaunt from all the weight that I've lost (20lbs), I've managed to achieve 'the look of death' which I was going for, this probably means I got my dieting right. Though I don't recommend this for my average personal training clients!!

My final training session is on Thursday then I'll be putting my final preparations in place but trying to relax up until the big day. 

Sam

BLOG: 2 Weeks out


BLOG: 3 Weeks out

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VIDEO: 200kg x 12 raw squat. 10 days out update

5/15/2014

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With 10 days to go I planned to go no higher than 160kg on squat today but ended up doing 200kg for 12 reps (my best for a while)  - I guess the powerlifter in me is not happy squatting sub-200kg per session. I'm very happy to still be handling these sort of weights so close to the show to keep hold of my hard earned muscles. Adrenaline rather than the carbohydrates must be giving me the energy to keep going! 

I then moved onto to couple of sets of 50kg lunges for 30 steps and hack squats followed by leg curls. After that I did one hour of cardiovascular training with 20 minutes of high intensity cycling included.

I'm happy with my condition as I've prepared just right for the show (so far!). So I'm looking to just coast into the show now - so it's gentle training, resting up and carb-loading from next week

Sam

Click link for - Online Exercise and Nutrition plans


Previous BLOGS

BLOG Update - 2 Weeks Out

BLOG Update - 3 Weeks Out

BLOG Upddate - 4 Weeks Out, My 15 month transformation

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VIDEO: Cardio today - High Intensity Interval Sprints

4/20/2014

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After doing the 15 mile bike ride in the week I decided it was time for some real high intensity exercise as I was short on time and really wanted to get my heart rate going. I performed 15 all out sprints with 40 second rest in between. 

Race anyone!!!???







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6 weeks out from 1st comp

4/11/2014

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I'm happy with body fat percentage 6 weeks out from show. I started cutting about 5 weeks ago and lost 5kg by dropping my calories, adjusting my macro-nutrient levels as well as performing some cardio. I'll be looking for the the same rate of fat loss by tweaking these numbers to get my body fat percentage much lower and get extremely peeled for the competition.


If you like these updates, then please LIKE page!

http://www.samwattfitness.com/1/post/2014/04/7-weeks-out-from-1st-bodybuilding-comp.html



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7 weeks out from 1st bodybuilding comp

4/2/2014

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I thought it was funny today when a gym member declared that I MUST be on steroids because my body has changed so much in the last few weeks and it looks like I've put on about a stone. So he was a bit surprised when I told him I've actually LOST 1/2 stone. I also explained that I haven't been taking anything except for less food and doing more cardio!! 


After that he then asked for a free diet and training plan, cheeky bugger - though I found it amusing :-)
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Shoulder Training - 10 Weeks Out From Comp

3/11/2014

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Very happy with training, I've lost nearly 1/2 stone but looking bigger
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VIDEO: Squat 220kg x 8, improvement on 210kgx8 5 days ago

2/9/2014

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I'm happy with improving my squat from 210x8 to 220kgx8 in less than a week. Looking at video, the depth could have been a lower and I will correct that next time but still happy shifting 34 stone for 8 reps. It's was definitely worth skipping Saturday night! Great leg session with Akin, who improved his personal best from 180kg to 210kg!!!

The session went like this: squat 140x8, 170x8, 200x5, 220x 8. As the volume was pretty low on the squats for hypertrophy so I followed this with 4 sets of leg press for 20 reps and 3 sets of leg extensions for 25 reps. Then it was onto hamstrings, 4 sets of stiff legged deadlift and 5 sets of leg curls. Productive Sunday! Sam
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VIDEO: 210kg x 8 Squat

2/4/2014

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Squat today - 140x8, 160x8, 180x10, 200x8, 210x8. Leg press 380kgx16 / 3 sets. Leg Extensions 5 sets of 16 reps with a nice squeeze at the top....oh that hurt!! Stiff-legged deadlift on shrug machine, followed by high volume prone and seated leg curls. I already trained chest this morning and will be training calves after my evening clients....got to fit in the sessions when I can!


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VIDEO: My top 5, guys douchbagging at the gym! Seen these before?

2/2/2014

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I made a video of top 5 female mistakes at the gym it's only right I do the same for the guys. 

Click HERE  for the top 5 female mistakes
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My goals for 2013 and 2014.....what are yours?

12/31/2013

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My Aims for 2013 were......

  • Set-up as successful independent personal trainer - CHECK
  • Gym train at least 4x per week and improve my physique - CHECK
  • Learn more about nutrition and eat more healthily - CHECK
  • Compete in an endurance event - Tough Mudder - CHECK
  • Design and build own website and set-up a successful social media presence - CHECK



Action (not goals!) for 2014


  • Compete in and win my first ever body-building competition
  • Inspire as many people as possible to reach their fitness and health goals, whether weight-loss, toning, entering endurance events, competing in body-building or bikini competitions
  • Squat and Deadlift 300kg
  • Put on another 1/2 stone in muscle
  • Take some holidays! (Well deserved in my opinion after 2 year hiatus) 



I expect to tick off every single one of these goals. What are you goals??


Happy New Year everyone!!!!


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VIDEO: Impressive 60kg walking lunges by my client Lucie

12/30/2013

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Superbly strong 60kg barbell walking lunges from Lucie (how many people can lunge their own bodyweight - male or female?). She has put on a stone in quality muscle within just 5 months of training with me but all in the right areas to improve her body composition. 


She trains super hard with heavy squats, lunges, deadlifts and under my careful supervision her body has  transformed as you can see from her selfie! Not forgetting - she also eats clean too (as she should, being a knowledgeable nutritionist!). 


Training hard and smart really does pay off! Are ready to make the change? If so, you can contact me for a chat @ http://www.samwattfitness.com/contact.html


Sam Watt

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Happy soon to be 2014 to all my clients!!

12/27/2013

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I just want to take time out to wish that my clients had a great Christmas and have an even better New Year. 2014 is going to be even better than 2013. 

The goals are vastly different - from weight-loss, building fitness model physiques, competing on body-building stage or in endurance events, to strength building or just general fitness - we'll work together and I'll guide you through to your goals.

The journey isn't always easy but once you've reach your destination, it will definitely be worth it!

Sam

 
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6 months before my first natural bodybuilding show

12/16/2013

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With hard and consistent training with the right diet, I've gone from 94kg to 102kg. That's 17lbs of muscle gain in just 10 months. I'll be looking to put on a couple more kilos before I start to diet down to the show at the end of May 2014.
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A MASSIVE reason why guys & girls ain't making gains at the gym

11/26/2013

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I trained today, while doing triceps dips the guy next to me was on the lat pulldown machine. While I managed to complete three sets in about 2.5 minutes, he didn't perform a single set! I see this time and time again and people wonder why they're not making gains. In order to fatigue your muscles to a point where they are broken down and rebuilt stronger bigger, they need to be stressed sufficiently. 

So having a 5 minute break on an isolation exercise or checking Facebook in between sets isn't going to get you results. If you really want to use your phone in the gym - set the timer to go off 40-50 seconds after your last set and see how much gains you make in your training!

Sam
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VIDEO: My 220kg squat today x5 reps...nice & deep!

11/13/2013

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Felt quite comfortable...looking to go a bit heavier over the coming weeks and maybe even try a 1RM
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VIDEO: My 220kg / 34 stone deadlift for 5 reps on yesterday

11/9/2013

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Need inspiration to build/tone your legs & bum...checkout my workout today

11/6/2013

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For those who don't train legs, it's time to start! Guys - don't have chicken legs with a gorilla upper body, girls - don't complain about not having toned legs or bum - train them!! if you don't have time to do a full leg session, you can always train quads/glutes then hamstrings in separate workouts. My workout today is s follows:-

5 minute warm-up on bike.
3-4 exercise to activate my quads, hamstring and glutes to get my body ready for the session and prevent injuries

  • WALKING BARBELL LUNGES - working up to 70kg, 20 steps
  • BARBELL SQUAT 200kg x 5 for 4 sets; 210kg x 5 - all squats were low; don't kid yourself with 1/4 squats, drop your weight & do it right!
  • LEG PRESS 3 sets of 10 reps at top weight
  • LEG EXTENSIONS  - 3 sets, 16 reps
  • PRONE LEG CURL - 3 sets of 21's....that is, 7 reps from bottom to mid range, 7 reps from mid to top (this is a killer), 7 reps full range. bottom to top
  • SEATED LEG CURL - 3 sets of 16 reps
  • CALF RAISE - 14 reps, 4 sets; 12 reps followed by 12 reps body weight calf raise x 3 sets


Start training legs this week!
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