Blood and Guts

[Viking Power]

Well I have done powerlifting for a couple off years I have entered three Novices comps with average results.... I can always go back to powerlifting later in life just lost the spark for that at the mo....

Before I get to old I want to enter a Bodybuilding Comp.... I am going to get burnt here for a bit from the darkside but hey what the heck as long as you look good aye boys.. :pfft: :pfft: :pfft: :pfft:

Anyway as the title says I'm going to follow a basic program that Yates has done.... Bluk for 8 months then cut up for a show end off next year.

Goal be on stage at 100kg and above and work on it from there...

Here's the program I am going to follow its a 4day split - 2 on 1 off

Day1

Chest and Biceps

Incline Press

Machine Chest Press

Incline Dumbbell Flyes

Cable Cross Overs

Seated Dumbbell Curls Two Hands

EZ Bar Curls

Preacher Curl Dumbbell Single Hand

Day 2

Legs and Calfs

Leg Extensions

Leg Press

Hack Squats

Stiff Leg Deadlifts

Sitting Leg Curls

Standing Calf Raises

Sitting Calf Raises

Day 3

Back and Rear Delts

Hammer Strength Machine

Under Arm Chin Ups -weighted

Bent Over Rows - Overhand Grip

One Arm Pull Downs Hammer Strength Machine

Incline Reverse Flyes

Bent Over Dumbbell Flyes

Hyper Extensions - Weighted

Deadlifts Over Hand Grip

Day 4

Shoulders and Triceps

Smith Machine Front Press

sitting Laterials

Cable Side Laterials

Dumbbell Shrugs

Press Downs

EZ Curl Bar Extensions

Rope Push Downs

Notes - 5 - 6 working sets with one all out set

I am getting a diet plan written up for myself to follow next week so I will record this also but in the mean time I will write down my eats and training any feed back down the track would be great 8)

Before and during and after photo's will be taken training starts tomorrow.

[drizzt]

Nice VP, but I think you shoulda dropped into the 93s before switching :shifty:

Just kidding bro, good luck and will follow with interest!

[nate225]

You following me or what....PLer, SM, now shiny pants BBing fool! :grin:

Happy to help you out if ya wana yak sometime. Everyone should do a show before they knock it.... if nothing you learn a huge amount about yourself when dieting (wait and see bro!).

Nate

[samuelNZ]

good luck and will follow with interest!

Yes me too. Looking forward to reading. Good luck :nod:

[startinfromscratch]

I smell a missus

[tinytraps]

Good on you bro! With all the heavy lifting yourve done youll have alot of good muscle to show off when you lean up.

At sfs

[red machine]

U R DEAD TO ME....although i might add 100kg ripd at 5'5 would be UNIT

[PeterDolan]

:clap:

Did not think I'd ever see this!

Rookie, Nate and now VP

Anyone else?

[Viking Power]

Cheers Guys..... 8)

Eats for today

9.00am

4 whole eggs and 8 egg whites mix with 250gms off cooked rice seasoned

1 x coffee

12.00pm

185gm Tuna, 300gms cooked rice, 300ml water

1.30pm

Snack

150gm yogurt, 300ml water, 1 orange, 1 Muti Vit/Min

3.00pm

185gm Tuna, 300gm cooked pasta, 100gm season sauce all mix in together

300ml water

To come..

5.00pm

Snack

Milkshake - 35gms protein

6.30pm

300gms cooked potato's, 200gms chicken cooked 300ml water

8.00pm

Snack

Milkshake - 35gms protein

[Corey1982]

Bit of a shame to see you away from the platform again but I'm sure that you will learn alot down your path into bodybuilding, which I'm sure will help you in your powerlifting goals later on should you return back to them

I will be reading with interest and hope the motivation and drive comes back for you.

[Viking Power]

Cheers Cory train hard brother and smash some Pb's.... 8)

Training goals working set in bold build up to 12 reps and then add more weight and must beat last weeks effort, this week just putting up numbers to beat next week 8)

Day 1

Chest & Biceps

Incline Press

60 x 12

70 x 12

80 x 10

90 x 8

100 x 7

Hammer Strength Machine Press (weight for each side)

20 x 12

40 x 12

50 x 8

55 x 6

Incline Dumbbell Flyes

17.5 x 12

20 x 12

22 x 12

27 x 11

Cable Cross Overs

18 x 12

30 x 12

36 x 12

42 x 8

Seated Dumbbell Curls (two handed)

15 x 12

17.5 x 12

20 x 9

22 x 6

EZ Curl barbell Curls (weights each side)

10 x12

15 x 10

20 x 8

22.5 x 5

Preacher Curl Dumbbell (single hand)

10 x12

15 x 8

15 x 8

17.5 x 6

Food Intake

5.30am

Milkshake 35gm protein

back to bed

7.30am

3 whole eggs + 9 egg whites and 300gms off cooked rice, 1 Milo

10.30am

300gms cooked pasta 100gms off pasta sauce, 185gms tuna, 300ml water

12.00pm

pre workout snack

150gm yogurt, 1 orange

1.45pm

post workout snack

milkshake 35gm protein

To come...

3.00pm 1 Pizza (just clearing out the food in the fridge from the darkside :pfft: :pfft: )

6.00pm

185gm tuna, 300gms cooked rice

7.30pm

200gms cooked chicken, 300gms off potato's

9.00pm

Milkshake 35gms protein

[PeterDolan]

How you finding the various changes in your workout?

The numbers will start jumping once your body starts getting accustomed to the intensity

[Viking Power]

How you finding the various changes in your workout?

The numbers will start jumping once your body starts getting accustomed to the intensity

Hey mate 8) , the changes are good the diet is the key for me.....the intensity is usually high with me anyway when training so that part is cool I was in and out in an hour and ten beats 2 and half hours :pfft: :pfft: obviously the direct muscles seem to get sore and tried quick due to rest times being shorter so some lost off power there but on the other side off the coin more concentration is used in the pacific areas being targeted which is what its all about so i'm cool with that....yeah not too worried about the weight numbers as long as they are strict and the muscle is tearing I don't mind, my main goal is to smash last training days effort then i know it's only a matter off time before every is respectable cheers PD

[PeterDolan]

Good to hear VP. Keep goin' hard brother

[Viking Power]

Day 2

Legs and Calfs

Leg Extension

120 x 12

135 x 12

150 x 15

180 x 12

210 x 12

240 x 12

Leg Press (plates each side)

5 x 12

6 x 12

7 x 12

8 x 12

10 x 8

Lying leg press

(No hack Squat in our gym but will change to high bar squats next week)

195 x 12

275 x 12

315 x 12

395 x 12

Lying leg Curls

33 x 12

39 x 12

45 x 12

51 x 12

57 x 8

Sitting leg Curl

20 x 12

30 x 12

40 x 12

60 x 8

Stiff leg Deadlifts

60 x 12

100 x 12

140 x 10

180 x 5

Sitting calf Raises

30 x 12

40 x 12

50 x 12

60 x 12

70 x 6

Standing Raises

88 x 12

100 x 12

100 + 20kg x 12

100 + 40kg x 12

100 + 60kg x 12

Food Intake

7.30am

Milkshake 35gms protein

9.00am

3 whole eggs and 9 egg whites, 200gms Bacon (yes still clearing out darkside food :pfft: ) 1 x mutli- vit /min

10.30am

Pre - Workout snack

150gm yogurt, 1 orange

12.45pm

Post workout meal

milkshake 35gms protein

1.30pm

300gm cooked rice, 200gms cooked chicken

2pm - 5pm sleep

5.30pm

300gm rice cooked weight, 200gms cooked chicken

to come....

7.30pm

200gms cooked pasta, 100gms pasta sauce, 185gms tuna

9.00pm

milkshake 35gms protein

[Viking Power]

I am catching up with Human performance this friday for diet plans so will start adding food intake again once we have sorted out our plan... 8)

Day 3

Back and Rear Delts

Hammer Strength Pull Downs (weights each side)

30kg x 12

40kg x 12

60kg x 12

80kg x 10

100kg x 6

Underarm Chin Ups

BW x 12

BW x 12

BW + 10kg x 10

BW +20kg x 7

Bent Over Rows

60kg x 12

80kg x 12

100kg x 12

120kg x 6

Incline Reverse Flyes

12 x 12

12 x 12

12 x 12

17 x 10

20 x 8

Bent Over Dumbbell Flyes

20 x 12

22 x 12

22 x 10

30 x 6

Deadlifts not to floor and repeat

100 x 12

140 x 12

160 x 10

180 x 8

Hyper Extensions

BW + 20kg x 12

BW + 20kg x 12

BW + 20kg x 12

BW + 20kg x 12

[Viking Power]

:pfft: :pfft:

Oh well about to shot down here :pfft: :pfft: but i can handle it....

Stage one photo's at the beginning off my quest to go on stage end off next year will update every 3 months bodyweight 97kg

As you can see alot off work is needed all round....

[Viking Power]

I have taken some stage one photo's bound to get burnt oh well I can handle have to start some where I guess

Bodyweight 97kg

[HarryB]

I have taken some stage one photo's bound to get burnt oh well I can handle have to start some where I guess

Bodyweight 97kg

The thing is you have great power and drive so you just apply that to your bodybuilding training. PLs shift over and become great bodybuilders normally, because of the fact they have awesome power and discipline already, plus the muscle maturity is there. It's just a change of training focus, which by the looks you have come to terms with.

Bro if you can walk onstage at 100kg shredded that's an awesome accomplishment in itself!! Just try not to do at a show I am doing lol!!

[Viking Power]

I have taken some stage one photo's bound to get burnt oh well I can handle have to start some where I guess

Bodyweight 97kg

The thing is you have great power and drive so you just apply that to your bodybuilding training. PLs shift over and become great bodybuilders normally, because of the fact they have awesome power and discipline already, plus the muscle maturity is there. It's just a change of training focus, which by the looks you have come to terms with.

Bro if you can walk onstage at 100kg shredded that's an awesome accomplishment in itself!! Just try not to do at a show I am doing lol!!

Hey HarryB, 8) thanks for the kind remarks mate, Yeah I would like to walk on at 100kg but we'll see I was talking to a mate from the gym tonight he's 112kg at 11% bodyfat and he said he'll probably hit the stage at 102kg at 6 -7%, so I need alot off work maybe have to hit stage at high ninies first off we'll see I will be pushing hard for 100kg mark...I have a goal now just get to 110kg at 12% and I might just make it...

[Viking Power]

Day 4

Shoulders & Triceps

Smith Machine Shoulder Press Sitting

60 x 12

70 x 12

80 x 8

85 x 4

60 x 12

60 x 12

Sitting Laterial Raise

10 x 12

12.5 x 12

15 x 12

17.5 x 8

Cable Side laterial

3 x 12

4 x 12

5 x 12

6 x 12

7 x 10

Front Raises

10 x 12

15 x 12

17.5 x 12

22 x 8

Dumbbell Shurgs (Heaviest Dumbbells we have are 50KG so Barbell next week)

50 x 12

50 x 12

50 x 12

50 x 12

Dips

BW x 12

BW + 20kg x 12

BW + 40kg x 10

BW + 60kg x 2 (next week better do BW + 50kg and work on it)

BW x 20

BW x 15

EZ Curl Extensions

10 x 12

20 x 8

20 x 8

10 x 20

10 x 20

Rope Press Downs

48 x 12

54 x 12

60 x 12

66 x 9

[bar-belle]

Wow VP you could have knocked me down with a feather when the boys said you're changing to BB :shock: ....but from what I have seen mate you train with passion and intensity for your sport so I'm sure that you'll be a success and.... you're gonna be jacked . The CBC crew will be there to support ya when you get out on stage. By the way nice legs too :wink:

[Viking Power]

Wow VP you could have knocked me down with a feather when the boys said you're changing to BB :shock: ....but from what I have seen mate you train with passion and intensity for your sport so I'm sure that you'll be a success and.... you're gonna be jacked . The CBC crew will be there to support ya when you get out on stage. By the way nice legs too :wink:

hahahaha BB cheers mate, and as for the Jacked part well might have too..... :pfft: :pfft: :pfft: can't have those little legs hitting the stage now can we :pfft: :pfft: :pfft:

Good luck this weekend mate smash it....... Your determination will see PB's and records they will fall in time keep it up mate 8) .

VP

[steak]

Im still speechless :grin:

[morattigirl]

:clap:

Did not think I'd ever see this!

Rookie, Nate and now VP

Anyone else?

Big John?? :poked: :grin: lol nah jokes (i'll get flamed for even saying this lol)

So the rumour is true! VP changing codes... all good mate, you'll do really well! Look forward to following your new journal 8)