2guns Posted January 19, 2007 Report Share Posted January 19, 2007 Saw you compete at two comps last year – way to go you looked great, very cool seeing your Bro with you as well.thanks, i looked good at the north harbour but not the counties or any others, just went to see the right people.but ill take this year off and compete at the nationals 2008, so u better all watch out! :nod: Quote Link to comment Share on other sites More sharing options...
Evie Posted January 19, 2007 Author Report Share Posted January 19, 2007 ANDREW:I really don't know - honestly. Getting advise from BF Family friend - gym owner and very experienced BB himself, so I will ask his recomendations at the next weigh in and BF testing. At 11.8 % now but I am sure holding most of it in lower body, but I think he has a mm total fat measurement that he goes by - sort of a maximum measurement you can have and still be acceptable on stage. I should really get some pics up so that people can see my body type - probably suited to Physique, We shall see. Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted January 19, 2007 Report Share Posted January 19, 2007 ANDREW:At 11.8 % now but I am sure holding most of it in lower body, but I think he has a mm total fat measurement that he goes by - sort of a maximum measurement you can have and still be acceptable on stage. So are both of 11.8% bodyfat at the moment? Shucks - thats a bit of a coincidence.Bodyfat tests are just numbers really - remember its how you look on stage rather than what your current bf% is....they are also quite inaccurate...just dont get caught up in it thats all. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 19, 2007 Report Share Posted January 19, 2007 Just curious... who's your trainer/nutritionist? Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 19, 2007 Report Share Posted January 19, 2007 I should really get some pics up so that people can see my body type - probably suited to PhysiqueGood idea, Evie. Look forward to seeing these. Why not post them in the NZBB Challenge while you're at it? Quote Link to comment Share on other sites More sharing options...
waldo Posted January 19, 2007 Report Share Posted January 19, 2007 2guns would be into that!Sorry, I'll stop now.... Quote Link to comment Share on other sites More sharing options...
2guns Posted January 20, 2007 Report Share Posted January 20, 2007 hey take it easy old guy Quote Link to comment Share on other sites More sharing options...
waldo Posted January 20, 2007 Report Share Posted January 20, 2007 Old? I'm not even 30 yet! Right, stopping now. Quote Link to comment Share on other sites More sharing options...
Andrew Posted January 21, 2007 Report Share Posted January 21, 2007 Bodyfat tests are just numbers really - remember its how you look on stage rather than what your current bf% is....they are also quite inaccurate...just dont get caught up in it thats all.I’d agree with that 100% it’s what you look like in the mirror that counts Quote Link to comment Share on other sites More sharing options...
Evie Posted January 22, 2007 Author Report Share Posted January 22, 2007 Fri (5) Legs: HamLeg Press 4 14Squat 4 FailDeadlift 20 4 FailLunges 4 14-16Leg Curl 4 10Glute Kick Back 4 FailCalf raise 4 20Calf Leg press 4 FailOk gotta admit that was a killer work out, really and truly felt a little ill walking/crawlilng between excersises. My Squats on the Smith Mach were very deep - I normally don't go to the full extent in terms of range of motion but this was great! Painful! By Friday afternoon I was really starting to feel it esp. in my glutes, by Saturday every step or clench was amplified!Sat (6) Arms (wk1) Each arm day will vary in terms of focus. This Saturday the focus was placed on Tris and Bis as secondary. It really worked, Sunday morning my Tris were tight. Not included in this post - but finished off with forearms - but got to the point I was so worked that gripping the bar was a challenge, completly 'KILLED' em! Seated Overhead Tri ExtEZ Bar Curl (standing)Over head Cable Tri ExtIncline db curlReverse Grip press downEZ Bar preacher curl Rope Press downRope Hammer curlSUNDAY ... REST Day, didn't get up to much at all - I'm a sad case (I know & I don't care), some shopping, reading in the sun and house cleaning yippy!Samoan Muscle: Nope I'm at 11.8% Body Fat and my BF is at 8.9% Body Fat. I see now that I mis-read Andrews question. My BF is looking at Tall Athletic for his first comp. Poos: Must admit that I've been reluctant to answer your question, as he is only guiding us, making sure we are on the right track etc - would hate you to think he wrote the workouts or anything. But we've been getting help from Tony Martin, he's been a great help! Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted January 22, 2007 Report Share Posted January 22, 2007 Samoan Muscle: Nope I'm at 11.8% Body Fat and my BF is at 8.9% Body Fat. I see now that I mis-read Andrews question. My BF is looking at Tall Athletic for his first comp. 8.9%! Holy hell that is pretty lean for 16 weeks out - I expect he'll be coming in sliced then! Quote Link to comment Share on other sites More sharing options...
Evie Posted January 22, 2007 Author Report Share Posted January 22, 2007 Yeah I know - he's eating everything in sight (when he remembers) most of it pretty clean. But he's been at that point for the last 2 months. He's got a physical job so cardio is not an issue right now! Unlike my computer / desk bound self, I get up and walk around as much as I can here in the office - no internal e-mails from me!Although the Body Fat measurements are really just so we know that it's fat we're dropping not muscle - at the end of the day no-one watching the show will know or care what our Body Fat is, it's all about presentation. And anyway I really thought I'd look leaner at this percent than I do where I am now, just goes to prove we're all diferent and will only know for sure on the day! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 22, 2007 Report Share Posted January 22, 2007 Poos: Must admit that I've been reluctant to answer your question, as he is only guiding us, making sure we are on the right track etc - would hate you to think he wrote the workouts or anything. But we've been getting help from Tony Martin, he's been a great help!Kewl.. :grin: Quote Link to comment Share on other sites More sharing options...
Evie Posted January 23, 2007 Author Report Share Posted January 23, 2007 Boring post today - very busy at work! Diets been clean, not at all feeling tired or too hungry, am sleeping really well too, my mood has been steady and good, generally feeling happy and my scale (I know I know it's only numbers don't hop on it every day... blah blah...) weight is consistantly dropping 100-200 grams every few days - diffinatly not moving upwards! I gotta say thanks for the questions and feed back it means alot that you'd even spend the time reading my training. I will post todays LEG work out tomorrow - it was a killer tears in the corners of my eyes at the end of a few sets of Leg press, and drop sets of Quad Extention ha ha what a joke right at the end of training something like 10 reps, 6reps, 4 reps, 4 reps - gotta love it!Mon (1) Back Wide Grip Chins 4 8Close Grip Chins 4 FailT-Bar 4 8-10Reverse BB Row 4 FailOne Arm Row 4 10-12Cable Row 4 16Hyper Extention 4 10-12Cardio Cardio 10 mins Jog run sprint on T/MillDIETMeal 1 Oats & Protein ShakeMeal 2 185gm Can of TunaMeal 3 1/2 can lite Tuna & Chilli 3 x Rice cakes & 1/2 tin asparagusMeal 4 1/2 can lite Tuna & Chilli 1/2 tin asparagusMeal 5 + PLV Whey Cooler 80 calMeal 6 BBQ Steak (YUMMY) Green Veg: Beans & Broc Quote Link to comment Share on other sites More sharing options...
Evie Posted January 24, 2007 Author Report Share Posted January 24, 2007 24 January 2007Well there are no princesses here today! I got my training partner back for the first time this year, which made drop sets so much better, no running around the machine, no people steeling the weights… Yahoo! Yesterdays leg work out was great again, I really feel and see the muscles I’m targeting working each and every rep. As for walking after the work out… not a smooth stroll out the gym door, more of a tentative limp. Diet is good, although I did indulge in a rather large and tasty piece of Salmon but seriously, it was great. Tonight might have to be snapper or another lite fish and heavy on the greens and no starchy carbs I think. As for my work outs: Legs followed by Chest belowTues (2) Legs: Q Leg Press Vastus (push from toes) 4 12Squat Vastus (on raise machine) 4 FailLeg Press 4 12Squat 4 FailLeg Press Close 4 12Squat Close 4 FailCalf Leg press 4 20Calf raises 4 failSeated Quad Extention 4 FailFOOD!!!!Meal 1 Oats & ShakeMeal 2 Fish / Egg white / Cottage Cheese bakeMeal 3 Fish / Egg white / Cottage Cheese bake 3 Brown grain rice cakesMeal 4 250 gm cotttage Cheese 3 Brown grain rice cakesMeal 5 + PLV Whey Cooler 80 cal 1/2 Protein Bar Meal 6 Large Salmon fillet Beans/Broc & kumuraWed (3) Chest Fly 4 10-12Bench Press 4 DSFIncline Bench Press 4 10-12Over head db 4 10-12Incline dbell press 4 10-12Press Ups 4 failDecline Bench press 1 Drop set (Smith Machine + 30kg-12reps /20kg-10reps /10kg-10reps) Quote Link to comment Share on other sites More sharing options...
deegee Posted January 24, 2007 Report Share Posted January 24, 2007 Good journal Evie, very imformative I look forward to following your progress. Quote Link to comment Share on other sites More sharing options...
Evie Posted January 25, 2007 Author Report Share Posted January 25, 2007 WORKOUTS & MEALS GOING WELL - HAPPY WITH PROGRESS. Like I said the other day, it's great having my training partner back, we really worked those shoulders good and proper! Legs (Ham) to was great, there were 3 of us doing the work out together and we really motored through it and pushed hard, was dripping with sweat (it's so warm in the gym to begin with anyhow). My job is keeping me away from the office next week, am staying in a hotel and will go to another gym. No problem with training or anything as BF will be with me and we'll train together. As for logging my work outs in this journal, I will be unable to do so as I'm not going to have much Computer access - bummer! On a side note though, I'm getting pretty tired in the afternoons and don't really deal with stupidity in the work place very well - oh I do wonder what is to become of my attitude when the dieting gets very structured. he he... well I must remember that I've chosen to do this so I can choose not to have a rubbish attitude! Thur (4) Shoulders Military Press (last set drop set) 4 12Up right row Bar 4 FailCable Raises 9 lb 4 10Dumbell Shrugs 20kgDB 4 fail Rear Delts 9 lb 4 12/10/10/10Shrugs (BB) 40kg 4 FailClean & Jurk Bar 4 12Arnold Press 5kg 4 FailFri (5) Legs: H Leg Press 4 14Squat 4 FailDeadlift 20 4 FailLunges 4 14-16Leg Curl 4 10Glute Kick Back 4 FailCalf raise 4 20Calf Leg press 4 Fail Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 26, 2007 Report Share Posted January 26, 2007 On a side note though, I'm getting pretty tired in the afternoons and don't really deal with stupidity in the work place very well - oh I do wonder what is to become of my attitude when the dieting gets very structured. he he... well I must remember that I've chosen to do this so I can choose not to have a rubbish attitude!Nice workouts there Evie :grin: Quote Link to comment Share on other sites More sharing options...
Evie Posted February 1, 2007 Author Report Share Posted February 1, 2007 Tired but positive and on track....I'm back from my Expo - I had to stay in the City most of the week in a hotel and with the long Auckland weekend it was a challenge to fit work outs in but it was done! Saturday - Arms loved it - Bi focusSunday - Day offMonday - Back Day - Anniversary weekend mucked me round a bit - my gym didn't open till 9am, the Hotel gym is lame, the Gym across the road wasn't even open - so I went to LMills Auck - they opened at 7am and I had to be at work by 8.30am so time was tight but I fit it in - some great heavy last sets I must say! Tuesday - Legs (Quads) - Drove to my own gym for 5.30am openingWednesday - Chest - Own gym 5.30 - had training partner - really good drop sets! Thursday - Shoulders - Own gym - training partner again helped with drop sets and lots of heavy weights! Sore today (Friday) Started work at midday so hit Treadmill and Bike 80 mins total cardio - was really in the mind zone for cardio - body paying for it in the afternoon, very tired.Friday - Legs (Ham) - back home and into normality again with training and rountine.Diet It can be hard being away, what with resturant buffet breakfasts on offer, resturant food all the time, missed meals etc the list goes on. But my hotel always up-grades me and i have a kitchen so I can cook and eat in my room which is great, took bullet blender also so shakes were easy. I did eat out a few times - BF and I found a great japanese place and I had sashimi for lunch (yummy protein) and a steak house... very yummy! This is in fact the first time I've lost weight (continuing with consistant results from weeks following) after being away from home for work! Clothing is feeling loose and at times at certain angles or lighting conditions I'm seeing progress in the mirror! Can't wait to see results in BF tests etc - just gotta be sure I'm losing fat. Quote Link to comment Share on other sites More sharing options...
Evie Posted February 12, 2007 Author Report Share Posted February 12, 2007 Tis time to cut …This is the ‘Final count down’ … insert music hereOkay. Have plan in place, and taking this thing head on in 2 week increments. Training = 1 more week of the 6 day split as followsMonday: ChestTuesday: Legs, Quads & CalfWednesday: BackThursday: ShouldersFriday: Legs, Hams & CalfSaturday: ArmsSUNDAY:RESTThen I will be doing 3 day split (variation of exercises each day)Monday: Chest/BackTuesday: LegsWednesday: Shoulders / Arms Thursday: LegsFriday: Chest/BackSaturday: Shoulders / Arms Abs at the end of work outs SUNDAY:RESTAha now before I get the ‘what about resting body parts / recovery, growth etc’ The exercises will differ and the order will change so each day will be different.My rep range has now changed from 8-12 to 12-18. Cardio oh beautiful cardio, this week will be 2 sessions directly after work outs and 3 either at lunch time or after work. Total only 5 this week. Diet = 6 meals (2 – 3 hours)Pre wk out: 2 x Fat Burner & ½ Energy drinkPost wk out - M1: Oats with water & Shake with water (Bleee – but I’ll get used to it again)AM Tea - M2: 3 Egg Whites & 1 x Small Kumara + Multi Vitamin & Flax seed oilLunch – M3: 1 tin tuna (185gm) & ½ cup brown rice & 1 cup Green veg + 2 x Fat BurnerPM tea – M4: Shake with water & Kiwi Fruit OR Carbless bar (if needs be)Dinner – M5: 1 Chicken Breast & 1 cup green vegBed time – M6: Shake with ice & water Extras = Black coffee if needed, 2 cups green tea & 2-3Lt water. I’m really trying to minimise my consumption of Coke & Sprit Zero (but I’m telling ya right now, if I have to I’m hitting the soda). Quote Link to comment Share on other sites More sharing options...
Small Posted February 12, 2007 Report Share Posted February 12, 2007 good to see u back..i wondered wher u had got to nd how things were goin?how long exactly to your comp?and who gave you your cutting diet? good luck!!!oh and wats the reason 4 changing your split? Quote Link to comment Share on other sites More sharing options...
Evie Posted February 12, 2007 Author Report Share Posted February 12, 2007 MONDAY 12 FEB Chest Fly: 4 sets, 16 reps Bench Press: 1 set, 16 reps Dropset: 12res/12reps Dropset:8/14/12Dropset:8/10/12Incline DB Press: 4sets 16 reps Bar dips: - leaning forward to focus chest - 4 sets 6 repsIncline Bench press: 4 10-12 Over head db: 4set = 1.16r 2.16r 3.14r 4.18r Hanging leg raise: 4set 12repCable rope crunch: 4 sets 12repDiet = 6 meals (2 – 3 hours)Pre wk out: 2 x Fat Burner & ½ Energy drinkPost wk out - M1: Oats with water & Shake with water (Bleee – but I’ll get used to it again)AM Tea - M2: 3 Egg Whites & 1 x Small Kumara + Multi Vitamin & Flax seed oilLunch – M3: 1 tin tuna (185gm) & ½ cup brown rice & 1 cup Green veg + 2 x Fat BurnerPM tea – M4: Shake with water & Kiwi Fruit OR Carbless bar (if needs be)Dinner – M5: 1 Chicken Breast & 1 cup green vegBed time – M6: Shake with ice & water Mood: Excited by the challenge, I really want to hit this exactly to plan. Now after having a chat with trainer we are focusing on Novice Tall Figure. Building up cardio and re-evaluating progress every 2 weeks. Spent this past weekend Detoxing and had healthy but large meals - from now on portion control and eating to plan is my friend! 13 weeks to go - 91 Days Quote Link to comment Share on other sites More sharing options...
Evie Posted February 12, 2007 Author Report Share Posted February 12, 2007 good to see u back..i wondered wher u had got to nd how things were goin?how long exactly to your comp?and who gave you your cutting diet? good luck!!!oh and wats the reason 4 changing your split?Thanks - I've been great - work has had me away from office and traveling around a little so I've not posted here, but am still tracking in my paper journal, and really it was pretty much same old same old, some good lifts but by no means personal bests (that will come again after comp)!There are 13 weeks till comp time ahhh sounds like not many weeks now! But I'm taking it 2 weeks at a time - easy! ? :shock: ? Diet from trainer who used to work at my gym, has done a few friends of friends (girls & guys) with great results, Friend of BF's training partner - Nikki. We are still working with Tony also for overall guidence and mentor. Changing split for variation, and should (believe it or not be easier to fit in cardio) and I can change around excersises (within reason) and do heavy and light/high rep days too. They are my reasons and I'm sticking with them... he he he Quote Link to comment Share on other sites More sharing options...
Evie Posted February 13, 2007 Author Report Share Posted February 13, 2007 Well sometimes you just have to be adaptable now don't ya? It's only day 2 in the count down after all, can't get all tetchy just cause we can't use the Leg Press machine we want – but stuffed if I’m gunna use the other one at my gym – last time I put my back out and was out of training for 1 ½ weeks!So we changed today’s leg day from Quad focus to Hams – which is great cause I was in the mood for a killer session and that’s what I got – and the added bonus Hams are done for the week yay! Legs: Ham Squats Deep: 4 sets: 12/14/16/16 Box Step up’s (weighted): 4 Sets 18/18/20/20Deadlift: 4 sets:12repsLeg Curl: 4 sets: 18/12/10/8 (increased weights)Glute Kick Back 4 sets: 16/14/12/12 Walking Lunges with DB: 4 sets: 14/14/14/10Calf raise 4sets: 12reps Calf Leg press 4sets Fail (12-16)Ab’s x 8 sets 12 repsPre wk out: 2 x Fat Burner & ½ Energy drink Post wk out - M1: Oats with water & Shake with water AM Tea - M2: 3 Egg Whites & 1 x Small Kumara + Multi Vitamin Lunch – M3: 1 tin tuna (185gm) & ½ cup brown rice & 1 large cup Green veg + 2 x Fat Burner PM tea – M4: Shake with water & Kiwi Fruit Dinner – M5: 1 Chicken Breast & Salad GreensBed time – M6: Shake with ice & waterBreak down approx: P:170 (56%)C:125 (30%)F:19 (14%)3.5 lts water Quote Link to comment Share on other sites More sharing options...
Evie Posted February 14, 2007 Author Report Share Posted February 14, 2007 HAPPY V'dAY GREAT BACK DAY WITH MY TRAINING PARTNER TODAYTraining4 Sets of everything ChinsLat Pull Downs Seated RowT Bar RowReverse Grip Bent over RowSingle DB RowsHyper extension12 Sets Ab's (Mixture of ex)CARDIO30 Bike20 T/MillOk well that's it for me, diet as per normal + 1 Extra Shake. Had to be done! I'm off home for Valentines Day dinner ... nice romantic ... Chicken Breast & Green Veg ... Then shake later on ... wow the life of a Body Builder. Quote Link to comment Share on other sites More sharing options...
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