rapz Posted September 23, 2013 Report Share Posted September 23, 2013 Thanks guys, it was a great experience and after nationals, I'm going to really try and put some size on for next year. So I ate everything in sight yesterday, just a few of the things I ate:Cream and jam donutsPeanut butter and jam rice cakesSalmonRiceBurger FuelChicken drumsticksChipsEggsNoodlesIce creamSpring rollsSponge cakeAfghan biscuitsChocolate milk I weighed in this morning at 81.3kgs so I gained 5kgs. Felt so bloated and lethargic. Back on the diet today though. Trained chest and abs today Squat20kg x1260kg x10100kg x5140kg x3180kg x3 (knee wraps)200kg x1 (knee wraps) Bench press20kg x1060kg x880kg x3 (paused)100kg x3 (all reps paused)110kg x1 (3 second pause) DB incline20kg x1225kg x12, 2 sets Machine pressx12, 3 sets DB flyes12.5kg x12, 3 sets Cable flyesx12, 3 sets Tricep pushdownsx12, 3 sets Abs10 mins 1 hour brisk walking fuarrkk all that goodness!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 24, 2013 Report Share Posted September 24, 2013 Fuarrkk that looks very nice first on the list that looked like what I did after the pans but mine was half a packet of rice cake topped with jam and peanut butter Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 24, 2013 Author Report Share Posted September 24, 2013 Back and calves today Pullupsx12, 8 Lat pulldownsx6, 2 setsx10 Barbell rows50kg x12, 12, 10, 10, 8 Lat pulldowns superset with straight arm pulldownsx12, x15, 3 sets Face pullsx15, 3 sets Incline rear delt DB flyes8kg x12, 3 sets DB curls12.5kg x14, 12, 12 Seated calf raisesx12, 4 setsx18, 4 sets Bicycle 10 mins 80.0kgs this morning. 2100 cals today Quote Link to comment Share on other sites More sharing options...
Optimass Posted September 24, 2013 Report Share Posted September 24, 2013 Welldone on the comp result mate ... mean feeds after lol. See you soon bro - Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 27, 2013 Author Report Share Posted September 27, 2013 Weighed in on the calibrated scales at 74.26kgs so successfully made weight for the under 75kg class. I had to stop drinking the night before and had no food before weighing in at 1pm. Have had a lot of food since then and I will try and get myself weighed again tomorrow morning to see what the increase is. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 27, 2013 Report Share Posted September 27, 2013 Weighed in on the calibrated scales at 74.26kgs so successfully made weight for the under 75kg class. I had to stop drinking the night before and had no food before weighing in at 1pm. Have had a lot of food since then and I will try and get myself weighed again tomorrow morning to see what the increase is.Videoing your lifts? Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 28, 2013 Report Share Posted September 28, 2013 Weighed in on the calibrated scales at 74.26kgs so successfully made weight for the under 75kg class. I had to stop drinking the night before and had no food before weighing in at 1pm. Have had a lot of food since then and I will try and get myself weighed again tomorrow morning to see what the increase is.Videoing your lifts?you wanna see him do those stiff leg dls from the back view dont ya? geez tom just saw your pics from that novice show looking really good man. i was just reminiscing those old times when you first joined with your skinny as but still ripped outdoor photo in your speedos (nopedo). then while replying to jimmybro i had a good chuckle remembering your 'better work story' where the girls check you out when you bend over to pick up boxes or something and they admire your manliness when you shoulder press the stock ahhaha. sounds like aaages ago but it was just a year or so ago right? damn you sure have come far Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 28, 2013 Author Report Share Posted September 28, 2013 Jumped on the scales before lifting this morning and I was 79kgs lol. CAPO National powerlifting championshipRaw PlusJunior Men Under 75kg class74.26kg weighin Squat210kgs - Good lift220kg - Miss220kg - Good lift Bench110kg - Good lift120kg - Good lift125kg - Miss Deadlift210kg - Good lift220kg - Miss Total550kgs Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 29, 2013 Author Report Share Posted September 29, 2013 Pictures from Friday at 76.5kgs. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted September 30, 2013 Report Share Posted September 30, 2013 When's the next competition, Tom? Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 1, 2013 Author Report Share Posted October 1, 2013 When's the next competition, Tom?12th of October, NZIFBB Nationals. Gonna do Junior Mens. Chest and Tris today DB bench20kg x1230kg x1040kg x10, 9, 6 Incline DB bench superset with DB flat flyes30kg x9, 10kg x1225kg x10, 10kg x1225kg x8, 10kg x12 Cable flyes superset with tricep pushdownsx12, x12, 3 sets Abs 10 mins Cardio 20 mins 200 calories 77.2kgs Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 1, 2013 Author Report Share Posted October 1, 2013 Back and biceps, calves Lat pulldownsx15, 12, 10, 8, 8, 8 Cable rowsx12, 4 sets Alberto rowsx10, 3 sets Rear delt DB flyes10kg x12, 3 sets Straight arm lat pulldwonsx12,3 sets DB curls12.5kg x15, 10, 8 Hammer curls10kg x10, 2 sets Standing calf raisesx15, 4 sets 75.9kgs. Feeling weak as f*ck lol from 2300 cals and <100g carbs. Having a bit of a refeed, gonna have 250g carbs and 3000 cals today. Quote Link to comment Share on other sites More sharing options...
rapz Posted October 1, 2013 Report Share Posted October 1, 2013 f*ck im starving on 3300 calories, couldnt imagine below 3000 lolol , looking good in those pics bro, legs in those side poses look good, and i like how your front delts pop on that most muscular! good luck for the weekend Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 1, 2013 Report Share Posted October 1, 2013 I second that as well looking very good with those progress pics bro and good posing as well.What is a alberto row? Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 3, 2013 Author Report Share Posted October 3, 2013 Skinfolds done yesterday 10 days out from Nationals, last time was 14th of September one week out from Waikatos. Bicep 3mm (last time 3mm)Tricep 3mm (last time 4mm)Subscapular 9mm (last time 9mm)Suprailliac 7mm (last time 7mm)Ab 9mm (last time 10mm)Pec 4mm (last time 5.5mm)Quad 5mm (last time 5mm) Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 3, 2013 Author Report Share Posted October 3, 2013 Progress pics today. 76.6kgs bodyweight. I think I'm about the same leanness that I was for Waikatos so I've got 8 days to improve on that. Took another set of pics after breakfast with same lighting as the other pics I've been taking. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 4, 2013 Author Report Share Posted October 4, 2013 Legs today Treadmill 20 mins 250cals. Did this first as I knew I wouldn't be able to do cardio after Squat20kg x1060kg x8100kg x8140kg x8, 2 sets (belt) Front squat80kg x10, 2 sets Lying leg curlsx13, 11, 12, 12 Leg extensionsx12, 3 sets Stiff legged deadlifts60kg x12, 3 sets Legs are FUCKED! Last leg train before Nationals next week. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 4, 2013 Author Report Share Posted October 4, 2013 Shoulders, arms and abs Barbell press20kg x1240kg x1260kg x8 DB shoulder press20kg x12, 12, 10 Delt triad10kg x12, 10, 8 Shrugs100kg x12, 4 sets Upright rowsx12, 3 sets Cable lateral raisesx12, 3 sets EZ Bar Bicep curls 21s10kg a side, 3 sets 75 rep quad set tricep extensions (Flex Lewis inspired)2 sets Hammer curls7.5kg x12 Abs 10 mins 75.9kgs. Had 3200 cals on Wednesday, 3100 on Thursday and 3000 yesterday and I've lost weight lol. Was 76.7kgs on Thursday morning. Hoping it isn't muscle cos I've been feeling a bit sick from lack of sleep last week. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 7, 2013 Author Report Share Posted October 7, 2013 Thanks Pseudo. I did enjoy it and my carb up and water depletion protocol proved to be successful. I looked as good as I possibly could IMO despite not being quite lean enough and it was enough to win the Junior Mens category out of 4 competitors. I came second in the Novice 70-80kg class to an absolute beast who was years ahead of me in development. I weighed in at 75.2kgs on the morning. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 7, 2013 Author Report Share Posted October 7, 2013 Last night I played a game of indoor soccer and got a good sweat going, pretty sure I burnt at least 500 calories easily. Today chest, tris, abs DB bench20kg x1230kg x1240kg x8, 7, 5 DB incline bench25kg x10, 10, 8 DB flat bench superset with DB flyes20kg x15, 12.5kg x10, 3 sets Cable flyes3 sets Bodyweight tricep extension superset with close grip pushups3 sets 77.1kgs bodyweight Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 8, 2013 Author Report Share Posted October 8, 2013 Back and biceps today Pullupsx12, 8 Lat pulldownsx8, 2 sets DB rows20kg x15, 3 sets Underhand lat pulldowns superset with straight arm pulldownsx12, 10, 3 sets Face pullsx15, 3 sets Bent over DB rear delt flyes superset with DB curls10kg x15, 15kg x10, 3 sets Hammer curls10kg x12, 2 sets Treadmill 20 mins 76.4kgs Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 8, 2013 Report Share Posted October 8, 2013 That Ab & Thigh pose is brilliant.Did you post, then remove another more recent photo? I just want to make sure it was you, and not a hiccup with the site. ;-) Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 8, 2013 Author Report Share Posted October 8, 2013 Yeah I did remove one this morning. Will keep it under wraps until Fridays progress pics Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 8, 2013 Report Share Posted October 8, 2013 Hah. Fair enough. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 8, 2013 Report Share Posted October 8, 2013 Looking forward to seeing the next set of progress pics before the show Quote Link to comment Share on other sites More sharing options...
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