Riggers Prep For World Champs In Ireland

[rigger]

After enjoying reading some of the other peoples taining journals, particularly Soundsgoods I thought I would jump in as well.

With three and a half weeks before walking on stage in Christchurch got up this morning to do my first cardio on the treadmill ( yes no cardio up until now) was happy with what I saw in the mirror and my legs were still bloody saw from the other day so put it off for one more day.

Prep this year has been a bit shorter due to 1. Crazy long hours at work the last few months so didn't want to burn out, 2. Last year with 3 shows in 3 months struggled to get any improvements for the last show in Southport England for the Universe, so this time trying not to peak too soon.

OK 22/4/12 Finished night shift this morning and so takes quite a while to wake up and get rid of the feeling of jetlag, a dose of Mesomorph or Curse helps though. Leg day: Leg Press 6 sets of light warmup sets simply to help wake the body up and warm up my old wornout knees, been doing high reps lately so 5 sets of 35, 30, 25, 20, 15 reps increasing weights each time and bloody hurts like hell, a lot easier to do higher weight and less reps. Then onto squats and similar again keeping the reps a bit higher, no need to warm up here and into it with 5 sets of 22, 18, 14, 12, 8 reps increasing plates each time with a drop set and another 10 reps. Quads are fried now so 2 sets of seated leg curls 15, 15 reps and 2 sets of deadlifts on 2 inch board for extra stretch in hammies 15, 15 reps and I'm done.

23/4/12 Back and Shoulders : Pulldowns 4 warmup sets then one set of 18 reps with the stack. Chins; Bodyweight 15 reps then grab a 20k db and a set of 8 reps, Then 2 sets of 6 reps with a 30k db with a nice stretch at the bottom, then one set with bodyweight only for 10 reps.

Cable rows 3 sets with full stack and extra 25k for 15, 13, 12 reps.

Then 2 sets with rope doing standing rows with cable 2 sets of 15 reps then back to pulldowns and 1 set of 15 reps.

Shoulders. Barbell press behind neck. 5 sets starting with 70 k for 15 reps,

80k 10 reps then 3 sets of 85 k at 7, 7, 7 reps last set dop set with 70k and another 7 reps. Seated side lateral raises 4 sets of 22, 15, 14,13, 12 reps and Im done for the night. Chest and arms next Tuesday night.

[thatwaslight]

mean, what are your stats? bw etc?

[nate225]

mean, what are your stats? bw etc?

Forget the stats, here's the man himself!

[Android]

Welcome back Mr S, or is it Mr T...

Be good to see you in less than perfect condition on stage and see how big you really can get before any big show preparations whittle you down.

You would look awesome as a mass monster on stage with that crazy midsection...no homo but it looks fark'n impressive.

I just want to see bigger arms, bigger delts, and bigger quads is all...not too much to ask for

[rigger]

Thanks guys for the comments. Stats, well as any successful bodybuilder knows its all about the illusion of size. I think I got up to about 97kg max over summer which is the heaviest I've ever been, now sitting at 92 k at 1.75metres and last year competed just under 91k so only a kilogram or so of fat to get rid of. I plan to be in contest condition for one month compared to 3 months last year. People often think and say they are in a bulking phase but in reality they are only eating a crap diet. You cant grow hard muscle with junk food and I cant see the point in being a bodybuilder at any time of the year if you cant show some muscle definition.

Thanks for posting the Universe video nate, I messed that one up a little as when I was walking on stage spotted my kids in the audience and for a moment had a wave of emotion which kind of threw me and I had to battle to refocus and lost my way a little.

Yes would love to put more size on the arms and quads and it is not for lack of effort I can tell you. However I am very happy with what I have done as I am only an Amateur afterall and put a lot of effort into my job and chase the kids with all their sport as well so only so many hours in the week to put into bodybuilding but certainly plan to keep improving.

[soundsgood]

Hi Rigger, great to see you posting a pre comp journal on here. I'd love to pick your brains on some of the little intracacies of your prep. Your stage conditioning is mind blowing and if it wasn't for that damn T-rex (Mark Reid) coming over from Aussie and pinching the title I'm sure you would be defending another overall Mr NZ title this year.

I've heard some people say they like to get down to competition levels of bodyfat early so they can harden up as they come into a comp. I've heard others who say the longer you are down there the more muscle wastage occurs. Which approach has worked best for you in the past? Being in condition 3 months early last year certainly worked conditioning wise last year but did you have to sacrifice much size?

Looking forward to seeing you on stage mate. Catch you in Chch

[rigger]

Hi Soundsgood thanks for the nice comments. I believe potentially you have what it takes to be NZ's no 1 bodybuilder. From reading your log it seems you are doing things a little different this year prep wise, and lots of cardio in there too. Everyone is different the trouble is, but be careful as you can get to a point and no matter how hard you train or how much cardio you do the body's condition will stay the same. My advice to you is be careful with all that cardio, I think it is better to do an extra session in the gym pumping the iron on 1 or 2 lagging bodyparts than increase cardio above about 4 or 5 sessions a week. Generally anything over 5 or 6 kg above contest condition for me is about as fat as I want to get in the off season. I have got plenty of Taranaki people to win different National titles over the years and I think the key is to constantly adjust things and make small changes every few days, in other words if your stuffed dont do that cardio and have a couple of big clean feeds with extra carbs or sometimes it just means digging in and doing the hard yards and going to bed feeling rather hungry. Not to be a smart arse but I would love to do your prep cause as I said you really have it all there.

[rigger]

Ok tonight was Chest and Arms

Barbell Bench Press 4 warmup sets

then 5 work sets 120k 10 reps

followed by 4 sets of 140k 4 reps with drop sets on each to 130k with 4 reps each.

Incline Barbell Press 100 k 10 reps

then 2 sets 110 k 5 reps with drop sets on both with 90k with 7 reps

Incline flyes 1 set 27.5 k dumbells 18 reps

1 set 30k dumbells 15 reps

Dips 1 set with 25k dumbell around waist 12 reps

1 set with 30k dumbell 10 reps

Cable machine straight bar tricep extension - 3 sets - stack and 20k db

14, 12, 10 reps

Overhead Rope tricep extension 1 set 14 reps

Seated DB hammer Curls 5 sets 15 to 20 reps each

Home for dinner of big plate of stir fried veges and beef minus any sauces etc.

Can only handle hammer curls at the moment for biceps as a couple of weeks ago doing deadlifts with 200k one of my straps broke, lesson- get new straps when they start to look a little frayed. I was lucky I got away with it and should be ok in another week or two but I was lucky.

[nate225]

This is one journal I will be following with interest, mainly for selfish reasons!

I see you as an example of a guy who has made the most of what he's got and achieved a fantastic result without having been gifted freakish genetics as a starting point. As a fellow 'grafter' I would like to achieve similar though hard work & a common sense approach. I was very impressed seeing you at the Nationals last year & also your conditioning at the Universe.

I must say I did notice the posing was a bit off in the video (I thought you may have dried out too much & had a brain fade!) but knowing what its like seeing your kids in the audience & the emotions they can cause at these times (from PLing/Strongman) I may leave my troops at home for my. BBing 'debut'.

I look forward to seeing you in Chch and picking your brain sometime Phil.

Keep up the hard work mate & thanks for the words of wisdom you have shared in your journal to date.

Nate

[southernsamurai]

Awesome journal, awesome physique!

Will be following this one for sure, look forward to seeing you compete!!!!

[Pseudonym]

Ooh, subscribed! Are we going to see progress pics along the way, Rigger?

[whiterhyno]

Great journal

Just a q

Is the reason you don't like to go over 6kg and get too heavy due to being a hard gainer?

Or are you able to gain weight in general easily?

Just curious as there are the 2 schools of thought here.

Obviously yours works just wondered the rationale

[nate225]

Great journal

Just a q

Is the reason you don't like to go over 6kg and get too heavy due to being a hard gainer?

Or are you able to gain weight in general easily?

Just curious as there are the 2 schools of thought here.

Obviously yours works just wondered the rationale

Maybe as a Masters competitor it is sensible health wise not to get too far out of shape - extra weight as an older male isn't great, and isn't as easy to shift as when 25 years old! :grin:

[rigger]

Ok today was a nice easy day, this morning after a big black cup of coffee jumped on the treadmill for the first time this year and did 30 minutes.

Tonight was just Abs at the gym for 30 minutes and then home for dinner of steak and veges.

To answer your question Whiterhyno, I see no point in going over about 6kg from contest weight. Guys say they are in a bulking phase but really that means " a junk food " stage. I can put weight on as easy as the next guy if I eat the same junk food as him and push my caloric intake way over what it needs to be. If you put on 15 kg in the off season is that muscle? no its fat and you have to get it back off. You dont have to go over 10 to 12% bodyfat to put muscle on, in fact plenty people ( if their diet is right) put muscle on in the pre contest phase.

I dont like the term " hard gainer " there is something defeatest about it.

When someone starts training hard they gain muscle relatively quickly then as they push towards their genetic potential it gets harder and harder and different training and nutrition strategies etc etc need to come into place.

[nate225]

Ok today was a nice easy day, this morning after a big black cup of coffee jumped on the treadmill for the first time this year and did 30 minutes.

Unsubscribed.... :pfft: :grin:

After Coach has had me doing an hour a day / 7 days a week I'm hating seeing you & SG get away with so little cardio!

I'm definately adopting your leaner offseason approach going forward! :nod:

[musclenz]

Be nice to see you back in CHC Rigger. Has t makings of a great show. Im sure you will be in great shape as always.

[rigger]

OK tonight was leg night, had been thinking about it all day, well in the end gave it everything and was darn well pleased how it went.

First up was Squats, took my time warming up and probably did about 5 sets or so to warmup but keeping it light and the reps low.

Ok the work sets, figured I would do some painful higher end reps to start so it went like this 6 sets of 20, 18, 12, 8, 5, 5 reps increasing weight each time and the last 2 sets had drop sets in there as well of 8 reps each. All reps arse to the floor. Didn't plan to go down to 5 reps but was feeling good so put extra weight on the bar.

Then Leg Press, no half reps,full range motion 5 sets increasing plates each time of 28 reps, 18, 17, 15, 15, last set drop set with another 12 reps. By this stage legs screaming so moved along to seated leg curls and did 4 hard sets of 12 to 15 reps

Then Deadlifts on 2 inch board for extra stretch in hammies, planned to do 2 sets but managed only one of 12 reps at 140 kg and pulled the pin as I was shot. A good dose of BCAA's and home for dinner of stir fried chicken and veges ( no sauces etc) and as it was leg night about 3/4 of a cup of cooked rice as well, then a nice cup of tea and my vitamin c tablets which when Im dieting are a replacement for a few biscuits. Not the same but it has to do when your dieting.

[rigger]

Ok first thing this morning after coffee was 30 minutes cardio on Treadmill, legs sore from yesterdays session.

Tonight Back and Shoulders

Pulldowns 4 warmup sets then 1 work set with stack for 18 reps

Chins Bodyweight only 1 set 15 reps

1 set with 20k DB 8 reps

1 set with 30 K DB 6 reps

1 set bodyweight only 14 reps

Barbell Bent over rows 1 set 110 k 14 reps

1 set 120k 10 reps

1 set 125k 8 reps

Close Grip Cable Pulldowns Stack 1 set 14 reps

Stack 1 set 12 reps

Low Cable Rows with Rope 18 reps

Barbell Press Behind Neck 1 set 40 k 10 reps to warmup shoulders

1 set 70k 15 reps

1 set 80k 10 reps

1 set 85 k 7 reps

Standing Barbell Press to front 60k 12 reps

Seated DB side raises 2 sets 16 reps

Cable rear delt raise 1 set 14 reps

Rope cable pulls to neck for rear delts 20 reps

Good workout, stuffed at the end, Good dose of BCAA's, home for dinner of steak and veges with half cup of cooked rice.

[rigger]

Ok today was a rostered work day as I do shifts but was lucky enough to get the day off as my son is now at boys college and today he was playing halfback for the college team. He got smashed a couple of times too but got up and carried on ( proud father ) and they toughed out a win.

So tonight I was able to get to the gym and mixed things up a little as I want to adjust my program order next week.

So Chest Bench's 4 warmup sets then 1 set 125k 10 reps

then 5 sets of 3 with 140k and last set drop sets of 130k 4 reps followed by 100k with 9 reps

Then some legs, was going to do some squats but no way as legs still killing me from thursday so Reverse Hacks 5 sets 12 to 15 reps

Step ups on bench with 30kdb's 20 reps

then Leg extensions 5 sets starting off at 40 reps increasing weight and finishing last set at 18 reps and done for the day.

Long 14 hour work day tomorrow so no training, may do some abs but will see when I get home from work.

[soundsgood]

Man thats alot of volume Rigger. Takes about 2hrs to get through?

Are you just looking at doing 5-6 1hr treadmill sessions a week for your cardio in the last 3 weeks or will you ramp it up a bit closer to the comp?

[rigger]

Yes most workouts take a good 2 hours to get through, however I take quite sometime these days to warmup the body. The big compound exercises I take my time whereas things like biceps, triceps, shoulder lateral raises etc I get through pretty quickly, seems to work for me and the longer workouts really tap into fat burning zone. I remember Lee Priest once saying he will sometimes do 3 hour workouts and he doesn't care if people criticize as it works for him.

I will just judge where Im at on a daily basis and adjust my cardio from there.

Between now and the show I would guess about 10 treadmill sessions of about 40 to 50 minutes and keep smashing those big workouts.

[rigger]

Long day at work yesterday, 14 hours but came home had a black coffee, changed and shot to the gym for 1/2 hr of abs, got back home and showed the wife who went yuck there's veins all through your abs, that made me happy. 24 hours off work as night shift tonight so big sleep in today and will have a back and shoulder workout this afternoon and then off to work.

[nate225]

What sort of work do you do rigger? Do you find shifts impact on training for you? Any tips for other shift workers to mitigate impacts?

[rigger]

I am a Petrochemical Engineer at an Ammonia/Urea plant, big oil and gas industry here in Taranaki. Great job, controlling different chemical reactions on a huge scale in a big plant, every day is different, some days can be relatively quiet, others absolutely controlled chaos. Sometimes you may have to go for 7 or 8 hours without a break ( no time to eat ) if your trying to hold on to the plant ( happenned the other day ) or sit back all day ( happenned yesterday ) and just monitor it.

For shift work you have to look after yourself ( bank beforehand as much sleep as possible ) and take a couple of days afterwards to get extra sleep to make up for what is lost.

[nate225]

Cheers rigger,

Though I don't work shift, I work in the Pulp & Paper / Lumber industry and a lot of our staff do. One of the boys in the mill is competing and works rotating shifts, must be a challenge, or at least another issue to manage.