NZ's most Aesthetic Powerlifter

[soundsgood]

Journey from Novice Competitor to Open Mens Class 3 Champion

Currently in offseason mode training towards an Overall Mr NZ title in 2013

This is a Bodybuilding journal. Strength and BW is irrelevant. Physique is all that matters. Progress pics chaptered below

PROGRESS PICS

PICS -

SIDE RELAXED - PAGE 3

PROGRESS PICS FROM 2008 & 2009 - PAGE 4

FRONT RELAXED - PAGE 6

FRONT RELAXED, QUAD - PAGE 9

FRONT DBL BI'S, REAR DBL BI'S, SIDE RELAXED, M MUSC - PAGE 9

REAR DBL BI's - PAGE 10

COMP BACKSTAGE FRONT RELAXED w IFBB PRO - PAGE 11

ABS, LEGS - PAGE 12

ARMS - PAGE 14

180kg x 21 reps SQUAT VIDEO - PAGE 16

120kg x 18 reps BENCH VIDEO - PAGE 17

SIDE TRICEP, MOST MUSCULAR, FRONT DBL BI'S - PAGE 18

SNEAK PEAK PRE NABBA SHOW

QUADS, FRONT DBL BIS, REAR LAT SPREAD - PAGE 20

QUADS x 2, CALVES, 2 x NABBA/WFF AUCKLAND SHOW PICS = PAGE 22

ABS - PAGE 23

SIDE TRI - PAGE 24

BACKSTAGE MOST MUSCULAR WITH OVERALL COMPETITORS - PAGE 25

7 x NABBA/WFF NATIONALS PICS - PAGE 26

3 x PROGRESS PIC COLLAGES -PAGE 35

301.5KG SQUAT 3 PIC STRIP - PAGE 35

VIDEOS - 165kg x 8 Bench, 225kg x 8 Dead, 235kg x 8 Squat - Page 35

FRONT LAT SPREAD - PAGE 35

Gave up listing after this. Trust me I am a picture whore there is almost a new picture every page :pfft:

Previous comps -

2009 NZFBB CNI Novice Men Over 80kg - 1st

2009 NZFBB National Novice men 80-90kg - 2nd

2011 IFBB WA O'Mara Classic Over 100kg - (class scratched, combined with 90-100s) - 4th

2011 NABBA/WFF Pan Pacific Champs Open Men Class 3 - 1st

2011 NABBA/WFF National Champs Open Men Class 3 - 1st

2012 NABBA/WFF Christchurch Grand Prix Open Men class 3 - 1st

2012 NABBA/WFF Southern Hemisphere champs Open Men class 3 - 3rd

2012 NZIFBB Waikato Champs Open Men 90-100kg - 3rd

2012 NABBA/WFF National Champs Open Men Class 3 - 2nd

Starting stats -

5'8"

113kg @ 15-16% BF

JOURNAL ENTRY

Sat 15 Aug 2010 - Legs

SQUATS

20 x 20kg

12 x 60kg

10 x 100kg

10 x 140kg

8 x 210kg

8 x 190kg

8 x 190kg

8 x 190kg

LEG PRESS

20 x 120kg

30 x 160kg

40 x 200kg

50 x 240kg

60 x 280kg

50 x 240kg

40 x 200kg

30 x 160kg

20 x 120kg

LEG EXTENSION

21 x 100kg

21 x 100kg

21 x 100kg

21 x 100kg

HACK SQUATS (FORWARD FACING)

12 x 80kg

12 x 80kg

18 x 80kg

WALKING LUNGES (BARBELL)

24 paces x 60kg

24 paces x 60kg

CROSSTRAINER

30mins

[startinfromscratch]

the bro is back!

strong legs bro, damn!!

[TonganTerror]

wow brooooo mean strength 8 @210kg farrrrk thats insane and 113kg at 5 9 yeah ha I look forward to that day :nod: will be watching this one with interest

[soundsgood]

Thanks guys

Peak weight in off season was 121kg albeit at 20% BF lol. Strength is down about 10% from then.

Sunday - Shoulders/hammies/calves

DB Shoulder Press

16 x 25kg

12 x 35kg

12 x 45kg

12 x 45kg

10 x 45kg

Front Raises (slow as)

21 x 20kg plate

21 x 20kg plate

30 x 20kg plate

Side/rear raises w dumbells

18 x 17.5kg

18 x 17.5kg

18 x 17.5kg

Dumbbell shrugs

32 x 50kg

32 x 50kg

32 x 50kg

Plate loaded shoulder press machine

12 x 120kg

12 x 120kg

12 x 120kg

Lying leg curls

3 sets of 16 of stack

Seated leg curls

3 seats of 12 of 3/4 stack

Stiffleg deadlifts w dumbells

12 x 50kg

12 x 50kg

12 x 50kg

Standing calf raises

3 sets of 21 of stack

Crosstrainer

30 mins

Rower sprint

1km @ 3:29

Another high volume train. Felt pretty shattered after the crosstrainer but thought I'd

Push it and have a sprint on the rower. Not the greatest idea I've ever had cos

I nearly died towards the end. That was probably the low carb diet kicking in. All in all felt like a good solid train. After 4 weeks

Of Diet and cardio I'm feeling like

Conditioning and fitness have improved alot

[morattigirl]

Ha, you changed your title SG. Why? Did ya think people might get the wrong idea? :pfft:

I was actually waiting for a reply from Jimjim lol, he can't have seen it?...

[Pseudonym]

Hey bro, good to see you online again. I notice "Location: WA" - have you moved across the ditch? (Or is that old news?)

[soundsgood]

Haha yeah the former title could have been misconstrued as a bit risqué so I changed it Morattigirl. Trust you to pick up on that lol

And yes Psydo, I am Now in the promised land. Where average wage puts you in the top tax bracket back home, and where bogans drive brand new clubsports lol.

Monday - Back / Triceps

Warmup with 3 sets of 8 slow widegrip pullups

Deadlifts

20 x bar

10 x 60kg

10 x 100kg

10 x 140kg

8 x 210kg

6 x 210kg

6 x 210kg

4 x 210kg

Lat pulldowns -'Widegrip'

12 x 115kg

12 x 115kg

12 x 115kg

T bar rows

12 x 60kg

12 x 80kg

12 x 80kg

12 x 80kg

Dumbbell rows

10 x 65kg

10 x 65kg

10 x 65kg

Closegrip Bench

16 x 60kg

10 x 100kg

8 x 120kg

3 x 140kg + 2 spotted

Dropset to 10/100 and 20/60

Weighted dips

12 @ BW + 20kg

12 @ BW + 20kg

16 @ BW

Lying dumbell raises

16 x 20kg

16 x 20kg

16 x 20kg

Tricep Pulldowns

30 x stack

Crosstrainer

20mins

[morattigirl]

Haha yeah the former title could have been misconstrued as a bit risqué so I changed it Morattigirl. Trust you to pick up on that lol

Ahahaha crackup Tongan Terror was just giving me shit about that today telling me i'm shocking for thinking uhhh hmmm :shifty: :pfft:

Anyway back to the serious stuff now.... some awesome weights there SG. Wicked!!

[TonganTerror]

....

[morattigirl]

...

[Gym rat]

Nice leg train bro bet you need a mobilty scooter after that.

[soundsgood]

Lol @ you two lovebirds

Yesterday was Chest / Biceps

Flat Benchpress

30 x 60kg

12 x 100kg

12 x 100kg

21 x 100kg

21 x 100kg

Incline Dumbbell Press

12 x 40kg

15 x 52.5kg

12 x 52.5kg

12 x 52.5kg

Dumbbell incline flies

16 x 30kg

16 x 30kg

16 x 30kg

16 x 30kg

Dumbell pullovers

8 x 50kg

Preacher curls w dumbbells

4 sets of 12 x 25kg

Standing barbell curl

3 sets of 21 x 50kg

Dumbbell hammer curls (AKA heavy dumbbell swings) lol

3 sets of 12 x 30kg

Machine bicep curls

2 sets of 21 of stack

No cardio

Felt prett flat leading up to workout. My training partner sent me a text while I warming up on the bench that he was running 30 mins late so didn't bother going heavy just repped out some high reps.

[thatwaslight]

looking strong bro, you going to post up some pics?

[soundsgood]

Haha yeah why not bro. I'll get some pics up at some stage soon.

Have definitely leaned up in the last couple of weeks, weight down to 110.

Legs

Leg Extension

3 sets of 21 @ stack

Duck Squats (A2G, pause, slow rise and

Squeeze glutes at top)

6 sets of 20 @ 120/130kg

Leg Press

5 sets of 21 @ 350kg

Hack Squat

5 sets of 20 @ 70kg

Legs = demolished

[soundsgood]

Training volume increased again this week. My training partner is competing for the Mr WA title in 5 weeks, then the Australian nationals the following week so he has insisted we do more conditioning training. This has meant 5-7 sets per exercise, 12-20 reps and focusing more on squeezing the muscle we are trying to work.

While the weights we've been using haven't been as high as usual, definately feeling like I've worked the muscle just as hard at end of session.

Had a couple of other guys training with us this last week too. One is a former 6 x Mr Aussie, and the other is 6'7 145kg, been on more cycles than Lance Armstrong, so it's been good to bounce off training ideas with other bodybuilders.

Have been smashing diet and cardio still. Leaning up well still. Weight holding at 110kg but BF down to 12-13%. Will get fat test done this week hopefully.

[TonganTerror]

awesome mate sounds like heaven training among a couple monsters yeeyaa...

Im gonna be getting into the higher rep ranges for the next three months and reading your post just reminds me how hard and intense those higher rep sets are OUCH :shock:

[tomsammce]

good going mate, you have come along way! look forward to seeing you pics and lifts in 6 months time

[ohjoshua]

Wow at your weight for reps (esp squats) what numbers did you get for singles in your PLing comp?

[TonganTerror]

looking forward to training with you when you over soon mate should be some good tin moved between us id imagine yeeyaa

[soundsgood]

looking forward to training with you when you over soon mate should be some good tin moved between us id imagine yeeyaa

Yeah should be fun bro 8)

Wow at your weight for reps (esp squats) what numbers did you get for singles in your PLing comp?

My best lifts are 260kg Squat, 170kg Bench, 240 Dead.

Aiming for a 300 squat, 200 bench and 300 Dead by June next year. But I'm not a powerlifter and don't train like one so we'll just see how we go on those goals :pfft:

EDIT - best lifts in 2011 were 302.5kg Squat / 205 Bench / 267.5 dead so not to far off my goals (well deadlift was but that's a work in progress).

[soundsgood]

Trained at Global at the mount with Tongan Terror and Branch Warren errr I mean Clint.

Was made so welcome, you guys have such a good crew there

Weights were high, intensity was errrr intense and I really enjoyed it.

I'll let TT list the weights, I can't remember, but it was nice to squat 5 plates for reps with a couple of other guys for the first time in awhile.

TT you are an animal, power to weight you a bloody strong and look good doing it, I think you should keep going and hit the stage next year.

Moratti Girl it was nice to meet you too, sorry I didn't get a chance to talk properly, as you could probably tell, our session was full on, not much time to socialize lol

On another note, my Training partner in Perth won the overall title at the WA IFBB champs so is heading to Sydney for the Australian nats. I will be tagging along and will be cool to see if he can claim a top 3 overall medal in his first season. Can't be far off his pro card \:D/

Next stop is the Waikato Champs in Hamilton on Saturday. Lots of mates entering and we will see all the big guns coming out again. Give me more motivation for my training :grin:

[morattigirl]

Good to meet you too SG, was gonna say laters but I could see you were focused Come back anytime, we a friendly bunch (most of the time) :pfft:

[TonganTerror]

heres your workout bro had a blast was awesome training with you having two monsters around me was certainly something I could deal with daily bro always good being the weaker one training wise yeeyaa.

thanks for the positive comments bro dont know If Ill compete well I will one day whether it be PL or BB im unsure yet the next couple years will tell.

Today you got your supersets, dropsets and negatives if you include our hammie exercise oooooo and failure :wink: =SUCCESSyeeyaa

LEGS

Barbell squat

60kg x lots x 3 sets

100kg x 10

140kg x 10

160kg x 6

200kg x 4 SG x 6 or 8

220kg x 3(one assisted) SG x 6 unassisted :shock:

dropset no racking weight but continual weight on back

180kg x 6, 140kg x 6, 100kg x 6

SG 180kg x 10, 140kg x 10, 100 x 10 (was thinking at this point thats gonna cost you later SG :pfft: you dont out rep my training P without getting punished lol)

Front squat close feet s/s Reverse hack squat

60kg x 12 s/s 180kg x 12

60kg x 12 s/s 220kg x 12

80kg x 10 s/s 250kg x 8

Leg ext single leg

30kg x 12 s/s seated hamstring curl 45kg x 15

40kg x 12 s/s seated hamstring curl 60kg x 15

45kg x 12 s/s seated hamstring curl 60kg x 15

hamstring exercise secret squirrel but is a BW exercise and is death

3 sets

Standing calf raises

165kg x 15

205kg x 12

245kg x 10

Hack calf raises

105kg x 21's three feet placements 7 each two sets

90kg x 15 + 11 various feet placement.

[lightscribe]

Good to SG back. Might get an update some time next year if we're lucky. :pfft:

[lightscribe]

:protest: