Riggers Prep For World Champs In Ireland

[rigger]

Monday Afternoon before night shift Back and Shoulders :

Thought I would start with Deadlifts, 4 warmup sets then started with 160k but when I got to the 8th rep just new I wasn't up to Deadlifts today, legs too sore from saturdays extra workout and less than 3 weeks to full contest condition.

Moved to Pulldowns did 1 warmup set then 3 sets of 15, 14, 10 reps

then 2 sets of Chins, both at 12 reps

T Bar Rows 3 sets of 14, 12, 12 reps

Close Grip Pulldowns 1 set of 15 reps

Low Cable Rope Rows 1 set 20 reps

Standing Barbell Shoulder Press 60k 12reps

70k 10 reps

75k 8 reps

75k 7 reps

Standing DB shoulder Press 25k Db's 15 reps

Seated Db Side Raises 3 sets of 18, 8, 8 reps

Good dose of BCAA's and home for a sleep for an hour then a quick dinner of egg and tuna omlette and off to work.

[rigger]

Finished night shift this morning so home for a sleep then tonight down to the gym for Chest and Arms.

Barbell Bench Press 4 warmup sets then

1 set 125k 10 reps

1 set 140 k 4 reps

3 sets 145k 3 reps with drop sets to 130k 4 reps.

Incline Barbell Press 1 set 100k 9 reps

2 sets 110k 5 reps with drop set to 90k and 7 reps

Incline Flyes 1 set 30k DB's 17 reps

1 set 35k DB's 11 reps with superset of cable flies 12 reps

Dips 1 set with 30k DB 12 reps

1 set with 35k DB 9 reps

Cable Tricep extension using straight bar 2 sets Stack and 22.5 k DB 14 reps

DB skull Crushers 22.5k DB's 2 sets 14 reps supersetted with hammer curls 18 reps

Concentration curls 2 sets 16 reps

Barbell Curls 1 set 20reps

EZ bar curls 1 set 30 reps

A really good workout, home to dinner of steak and veges with potatoe this time. Put some carbs in there tonight as have dropped 0.5kg since last week and leaning up all the time so will keep feeding and stoking the furnace.

[rigger]

NIce big sleep in this morning to help get over the night shifts, lesurely read of the paper with a big dark cup of coffee then 30 minutes on the treadmill set at 10 degree incline, found it quite hard.

Tonight was leg night, took my time to warmup and did about 5 light sets of squats then put some more load on the bar and did 4 sets, increasing plates each set with reps of 20, 15, 10, 5 reps.

Then onto the leg press and did 4 sets, increasing plates each time with reps of 30, 23, 17, 15 reps.

Then did 2 super sets of Leg extensions of 20 reps and leg Press with 15 reps each time. Quads stuffed by now so onto Seated leg curls and did 4 sets in the 10 to 15 rep range, increasing weight each time.

Finished off with Deadlifts on 2 inch board and did 2 sets with 130k and 12 reps each time and I was done. Good dose of BCAA's and home for dinner of Chicken and veges with rice seeing as it was leg day.

[rigger]

Went and watched my Daughter play her very first game of Netball after school and she did great getting quite a few goals and player of the day.

Shot home for a protein drink, let it settle for half an hour then off to the gym for Back and Shoulders. Started off with 4 warmup sets of Pulldowns then did 1 work set using the stack for 17 reps.

Then it was time for Chins 1 set with bodyweight and 15 reps

Then 1 set with 20kg Dumbell around waist for 9 reps

Then 2 sets with 30k Dumbell for 6 reps with drop set to bodyweight and 10 reps. Moved onto Cable Rows and did 1 set with stack and 22.5k extra and got 14 reps. Second set increased weight to a 25 k dumbell for extra weight and got 13 reps. Then used the 27.5k dumbell and got 11 reps and supersetted it with low cable row with Rope using 75% of the stack and got 10 reps. Cable rows are definitely stronger this year, have never been able to handle 27.5k on top of the stack so something good is going on.

Then went and did 1 set of close grip chins and got 10 reps.

Attached the close grip handle to the pulldown machine and using the stack did 1 set of 13 reps and then did a superset of Low Cable rows using the Rope with 75% of the stack and got 10 reps

Then did 1 set of forward lean rope rows using the stack for 15 reps.

Onto Shoulders. Did 4 sets of Barbell press behind neck for reps of 15, 10, 6, 6 reps.

Then 1 set of standing alternating DB presses with the 27.5 k's and got 26 reps, another record for me.

Then seated DB side raises 4 sets of 17, 10, 8, 8 reps with a drop set at the end and got another 10 reps.

Finished off with 1 set of DB front raises for 16 reps and I was done.

A good dose of BCAA's and home for tea of Angus beef and vege stir fry with rice as well. Sat down with a cup of tea and watched the Hurricanes knock the blues over again with my boy. Excellent Day.

[nate225]

Good work Phil,

I always find going and watching my kids play sport (netball & rugby atm) is quite refreshing!! Had to learn not to be too competitive on the sideline tho!

Looks like things are tracking well for Chch, strength still looks okay from where I'm sitting - always a good indication that you're holding your hard earned mass.

Keep up the hard work, 2 weeks today!

Nate

[rigger]

Luckily Saturday was a day off training as I was stuffed and sore all over from the previous 3 days workouts. Went and watched my son play College rugby in the sun, he was switched from his usual spot at halfback and played his first ever game at 1st Five and went very well so I'm sure he will stay there for a few games, and they won by 50 points.

saturday evening went down to the gym and spent 1/2 an hour on the abs.

This morning spent 30 minutes on the Treadmill set at 10 degree angle, was very happy how I looked this morning, hard, grainy, legs and glutes separated. Just have to produce that on the stage.

Tonight was Chest and Arms and very happy how it went, the last few workouts I have either been matching or bettering what I did last year so hopefully that means growth.

First up Barbell Bench Press 4 warmup sets then 1 set at 125k 10 reps then 4 sets at 150k for 3 reps with drop sets of 3 and 4 reps at 130 and 120kg.

Onto DB Incline Presses and 3 sets with 50k DB's at 12, 11, 10 reps

Then 2 sets of DB Incline Flyes 1 set with 30K DB's and 18 reps

then 35 k DB's and 12 reps

Onto Cable Flyes using 80% of the stack and got 15 and 10 reps.

Then 1 set of DB pullovers accross bench with 45k DB and 15 reps

Onto Cable Tricep extensions and 3 sets with the stack and 25kg and reps of 12, 11, 10 reps. Then 3 supersets of overhead rope tricep extensions and DB hammer curls. I use the stack for the triceps and 25 k DB's for Biceps. Reps all between 12 and 18.

Then went a bit crazy with the biceps and did about 8 sets and doing different exercises, Concentration curls, hammer curls, EZ bar curls, cable curls at different angles, just felt good so went for it, may pay for it tommorrow but would have burn't some calories. Big dose of BCaa's and home for dinner of Angus steak again and veges with 1 potatoe.

[rigger]

Started off this morning with 30 minutes on the treadmill at 10 degree incline, had good sweat up by the time I was finished.

Tonight was Leg night again, stated off with Leg Press and did about 4 sets of warmups and then did 5 work sets increasing weight each time and reps were 30, 25, 20, 16, 12 reps, they all hurt like hell.

Then did 2 sets of Squats with Reps of 24 and 16 reps, started to feel it in the back so finished with just 2 sets then went and did Super Sets of Leg Extensions and Hack Squats, 3 Supersets with reps all between 12 and 20 reps. Then finished off with 4 sets of seated Leg Curls with reps of 25, 15, 12, 10. and my quads and hammies were done. BCAA's and home for Dinner of stir fried chicken and veges with half a cup of cooked rice.

[rigger]

Well a couple of very tough days at work. Yesterday bloody Powerco substation down the road decided to shit itself which caused a series of events at our Plant which then tripped. This meant we had to race around starting our Plant which takes over 24 hours. So yesterday I was on my feet for 12 hours and missed breakfast and Lunch. Luckily it was a planned non training day as I was stuffed, got home and basically ate food for 2 hours to fill back up. Today was no better 12 hours flat out, luckily I wasn't on my feet but was stressing as I was starting the Plant in the Control room and in control of lots of people outside and had a dozen things on the go at once on all the computer screens, still missed breakfast and lunch but managed to have 1 feed of rolled oats and protein and 1 protein shake, pushed myself when I got home tonight to the gym for some Biceps and Abs then back home for a couple of feeds. Have 24 hour break now then back to work tomorrow night so will have a back and shoulder workout tomorrow afternoon then hopefully a couple of quiet night shifts then a week to final prep for Christchurch. Still happy how Im looking, strength good and nice and lean.

[rigger]

Into the gym this afternoon for Back and Shoulders before 12 hour night shift. Started with Deadlifts, a week out from competing wasn't going to go silly with these, just wanted to feel some weight in the back.

4 warmup sets then 1 set with 160k for 10 reps then 1 set with 180k for 6 reps. Then onto Pulldowns and 3 sets of 18, 15, 14 reps.

then 3 sets of Chins of 12, 11, 10 reps.

then 1 set of Barbell bent rows with 100k for 15 reps.

Onto Close Grip Chins and 2 sets of 12 reps with supersets of close grip Pulldowns and 10 reps. Finished Back with 1 set of low Cable rows using the rope for 18 reps.

Shoulders 4 set of Standing Barbell Shoulder Press working up to 80k with Reps of 12, 8, 6, 6 reps. Then 3 sets of seated DB Lateral Raises and reps of 18, 9, 9 reps and drop set at end with another 12 reps. Then finished with 2 sets of DB front raises of 16 and 14 reps. Home for quick sleep, feed and off to work.

[rigger]

Well thats night shifts and work out of the way until after the contest next week and what a hell tough week work wise, busy busy, also to add to the stress levels it looked like for a while I wouldn't even be getting to Christchurch even though I had my time off booked in 6 months ago, at the last minute managed to get someone in the same position as me to fill in, was all a real mix up. There is no doubt as you get older you can put things in perspective a little better and deal with problems without getting stressed. So after sleeping today got up and had a feed of Rolled oats and protein powder with 2 big coffee's to wake up. Once that settled took a dose of Jack3d and headed off to the gym.

Today was Chest and Arms. Bench's 4 warmup sets Then 1 set with 125k and 10 reps then 1 set with 140k and 6 reps, then 3 sets with 150k for 3 reps with drop sets to 140k and 3 reps and 130k for 4 reps. Best flat benching this year. Onto DB Inclines and 3 sets with 50k DB's and reps of 11, 10, 9 reps. Then Incline Flyes 1 set 30k DB's and 17 reps, 1 set 35k DB's and 12 reps. Onto some Dips and with 35k DB got 10 reps with drop set to 15k DB and 8 reps. Pullovers 1 set with 45k DB and 16 reps

Cable Tricep Extension 1 set with stack and 25k for 14 reps and 1 set with stack and 30k for 9 reps then drop set to stack and 8 reps

Onto Biceps and did 8 sets total doing Cable ez bar curls and concentration curls. Very happy with my workout. Final Prep this week, will be interesting to see how it goes. Feeling good and I think looking good.

Have the week planned out with what I want to do but will take it one day at a time and adjust if necessary as I go along depending how I look and feel trying to make sure to look my best and peak for next saturday. Always exciting.

[rigger]

Ok started off this morning with a big cup of Coffee and a read of the paper then onto the treadmill for 32 minutes at 10 degree angle.

Tonight was Legs, Started off with Squats and did 4 warmup sets then did 2 work sets of 18 and 10 reps, struggled a bit with these mentally so moved onto the Leg Press and did 2 sets of 30 and 20 reps.

Then did 4 supersets of Leg Extensions and Hack Squats with all reps in the range of 12 to 20 reps. Then did 1 superset of Front Squats and 8 reps and Leg Extensions for 15 reps.

Then did 2 sets of Reverse Hacks with reps of 18 and 15.

Moved onto Seated Leg curls and did 2 sets of 18 reps and then finished off with 2 sets of Stiff leg Deadlifts for 10 reps each. Big dose of BCAA's and home for dinner of Steak and veges and no carbs.

[musclenz]

Glad to see you are still able to get down here Phil. Bloody work pressures...you sure dont need them one week out. Catch up Sat

[rigger]

Internet was down here yesterday so here is what I got up to yesterday ( monday ). Morning Cardio 32 minutes on the treadmill at 10 degree incline, 2 glasses of water afterwards then a feed of rolled oats ( not as much as I normally have ) and lots of protein powder. Lunch was shredded chicken.

had a large protein shake later in the afternoon then headed to the gym for a Back and Shoulder workout. Pulldowns 4 warmup sets then one set with the stack for 18 reps. Onto Chins with 1 set of 18 reps ( most Ive done this year, must be getting lighter ) then 1 set with 20kg and 9 reps

then 1 set with 30kg and 6 reps then 1 set with 35kg and 5 reps with drop set to bodyweight and 10 reps. onto Cable row and 1 set with stack and 25kg and 15 reps ( best ever ) then 1 set with 30kg and stack and 11 reps then 1 set with stack and 30kg and 11 reps with drop set to stack and 12 reps. Went hard on these and got my best ever numbers, crazy at less than a week from competing. Onto Close Grip Chins and got 2 sets at 10 reps. Then did 2 sets of standing low cable row with rope handle and 15 reps each. Onto Shoulders and Barbell Press Behind neck, 1 set with 70k and 15 reps, 1 set with 80k and 10 reps then 2 sets with 85k and 7 reps each. Then did 1 set of DB shoulder presses with 27.5kg DB's and going piston fashion got 28 reps, a record for me again.

Onto Seated DB side raises and did 4 sets with reps of 17, 10, 8, 17 reps.

Finished with 1 set of rope pulls to the neck for rear delte and 18 reps.

Home for Dinner of Fish and veges with 1/4 cup of cooked rice ( hardly a mouthful ). Had a protein powder pudding ( Pro Dessert ) before bed.

Up this morning feeling a little rough but did 30 minutes again on the treadmill at 10 degree angle.

[rigger]

Ok tonight was Legs again. Took my time warming up slowly as they were still a bit sore from 2 days ago. First up was Squats and did 4 light warmup sets. Didn't intend to go silly tonight just get some blood into the legs and feel them working. 1 set 80k and 25 reps always going butt to the floor.

1 set with 90k and 20 reps then 1 set at 100k and 17 reps. Happy with that. Then onto Hack Squats and did 3 sets with reps of 20, 18, 17 reps.

Then 3 sets of Leg Extensions with reps of 24, 15, 12 reps. Quads very tired by now. Onto Seated Leg Curls and 2 sets with reps of 20 and 10.

Then Stiff Leg Deadlift and did 3 sets with 100k for 10, 10, 10 reps.

Was intending to do Abs as well but was buggered so will do Abs in the morning instead of the Treadmill and give my legs a rest.

Home for Dinner of Chicken and Vege stir Fry, no rice or potatoe.

[rigger]

Well as expected today things got a little tougher. Normally when I hit the sack I sleep like a baby but last night had about 3 hours sleep then had to get up for the toilet again, all that water I'd been drinking, then couldn't get back to sleep and didn't nod off until about 6 this morning.

Anyway got up had a coffee and was intending to do some abs before eating anything, managed 3 sets of situps then 1 set of crunches and felt buggered so had breakfast of rolled oats and protein powder. Continued to drink lots of water through the day. Lunch was chicken and veges.

Went and watched my sons rugby practice after school and put 2 thick coats on as its freezing here in Taranaki and snowing to low levels on the mountain, no fun when your about 4 percent bodyfat.

Came home had a large coffee and some protein then headed to the gym for Chest and Arms. Took my time warming up as feeling rather tired but found the strength is still there. Barbell Benches 4 warmup sets then 1 set 125k and 10 reps then 1 set 140k and 6 reps then 3 sets with 150k and 3 reps with last set a drop set 140k 3 reps and 130k 4 reps.

DB Incline Bench 2 sets with 50k DB's and 12 and 10 reps.

Then Incline DB flys 1 set with 30k's and 18 reps. Then 2 sets of cable Flys for 15 reps each. Then did 1 set of Cable extensions with stack and 25k for 14 reps then 2 sets of tricep kickbacks with rope for 15 reps

Moved onto Biceps and did 5 sets of cable curls with reps between 10 and 20. Then 2 sets of concentration curls with the 20k db's and I was done. A big but good workout. Was planning to do some abs but was too stuffed, came home and did some posing and my routine twice in front of the family and felt quite sore, which is good. Dinner tonight was Steak with some carrots, cabbage and cauliflour. Will have a CNP Pro Dessert before I go to bed. These things I really look forward too. Shotgun Supplements get them in for me and they make dieting that little bit easier. Off now to have a cup of tea and some vitamin C.

[rigger]

Well today was the last chance to finish off everything for saturday.

Morning Cardio this morning 30 minutes on the treadmill at 10 degrees angle, it was hard. Rolled oats and protein powder for breakfast.

Egg and Tuna omlette for lunch, lots of water through the day, Protein drink then off to the gym for Back and shoulders.

Didn't plan to do too much or go too hard and feeling pretty tuckered out anyway. Pulldowns 4 warmup sets then 1 set with full stack for 20 reps.

Then 3 sets of Chins for 14, 12, 12 reps.

Barbell Row 1 set with just 80k and 20 reps which made me puff hard.

Close Grip Chins 1 set for 12 reps, Close Grip Pulldowns 1 set with stack for 12 reps. Low Cable Rope Rows 1 set with 3/4 stack for 16 reps.

Seated Barbell Press Behind Neck 1 set with 70k 15 reps, 1 set with 80k 9 reps. Barbell Press to front 1 set 80k 9 reps. Seated DB Shoulder Press 25k DB's 1 set for 15 reps. Seated DB Side Raises 1 set with 15k's 18 reps then 2 sets with 20k's and 10, 10 reps with drop set at end with 10k's and 12 reps. Done. Did some Abs, 3 sets of 20 reps of cable crunches and 3 sets of normal crunches 25 reps. Done. Went home and did routine a couple of times then Dinner of Chicken and Broccili. Looking forward to some big Carb meals tomorrow in Christchurch, look out Restaurants and Supermarkets.

[rigger]

Well thats the World Qualifier done and dusted and onto the Worlds next Month. All in all pretty happy with how things went in Christchurch, firstly great to catch up with Nate and Soundsgood and all the boys, probably the best part about competing, all the comparing of notes and chatting after the show with a couple of quiet Ales. Found the day quite emotional really, was getting regular updates backstage about my boys top of the table rugby clash. Right on fulltime he set up the winning try so that made me smile and then cruised onstage feeling relaxed and good.

About 2 hours before going onstage felt as though I was still filling out and it was too late then for any kind of complex carbohyrate so shot down to Pak and Save and got a cream cake, biscuits and crossionts, came back and pigged out on them and had a half hour sleep. Noticed it was doing its job as my vascularity from the food increasing all the time.

Note for next time go for about 7 carb up meals not 6. So small change there. Found the roads and one way system in Christchurch a headache, got a little lost a couple of times and so on the friday only got 3 litres of water in when I planned to get 4 litres, but it didn't hurt, although thirsty on saturday managed to hang in there. Pity the music was playing up for everybody as people put a lot of effort into their routines.

Most of us found the stage a bit narrow as well, highlighted in the mens overall where the guys on the outside were in the dark.

However that would have to have been one of the best overall lineups for a long long time, everyone looking top class and as Dave Smith said, anyone could have won from that lineup, all were that good.

So onwards to the Worlds, looking forward to travelling with Kagan and will do my best to help him wherever I can, keep him away from all the tempting airline food and keep the fluids up etc etc.

Headed to the gym today before night shift and did 6 sets of hack squats, 3 sets of leg extensions and 3 sets of walking lunges then did 6 sets of Bench Presses all medium weight, nothing too heavy just getting the blood to the muscle. Will launch back into normal training tuesday evening after sleeping off night shift. Took Sunday and Monday off the diet, took the family out for tea last night and enjoying some junk food and a couple of red wines. Happy with my condition in Christchurch, weighed in the same as last year but my waist was a good half inch smaller so knew I was in good nick, think I can come in better again in Ireland, especially considering I only did 10 30 minute cardio's before saturday and my strength is still as good and in some things better than last year. Planning on doing a lot of walking lunges to chop up the butt and hammies and continue to work on more detail in the back. Got a lot of comments on the weekend about how my lower back was shredded and generally improved from last year so that was nice.

[eatliftrest]

Comprehensive journal Rigger. Thanks for taking the time to post. All the best in the green isle.

[Android]

you looked great mate, all the best with the Worlds!

Extra carb-up meal definitely, I was always told and I always do...wake up at 4am Saturday for first meal of the day then back to sleep...gets an extra meal in ya that no-one else on stage has had :pfft:

[rigger]

Back into the gym again last night ( tuesday night ) for Back and Shoulders. Was certainly easy to get a pump after all those carbs, in fact darn painful. Pulldowns 4 warmup sets then 1 set with the stack for 18 reps then 3 sets of Chins for 14,13, 12 reps. Onto Barbell row and 1 set 100k for 16 reps and 1 set with 110k for 12 reps, everything fully pumped by now making things hard to hang onto. Cable rows 2 sets with the stack for 16 and 14 reps. then 2 sets of straight arm pulldowns for 16, 16 reps then 1 set of rope low cable rows for 15 reps.

Onto shoulders and Barbell press behind neck 5 sets of 15, 12,10,9, 9 reps working up to 80k. Finished off with 3 sets of DB side raises for 15,14,12 reps and shoulders so pumped it was hurting like hell.

This morning did 30 minutes on the treadmill and now I'm off to the gym for Chest and Arms.

[rigger]

Into the gym tonight for Chest and Arms, didn't do my usual amount of sets as still feeling a bit sore and recovering from saturday. Stiil easy to get an awesome painful pump so body is still dealing with all those extra carbs the last few days.. Bench Press, 4 warmup sets then 1 set with 125k and 10 reps, 1 set with 140k and 6 reps then 3 sets with 145k for 4 reps and drop sets to 130k and 4 reps. Onto Incline Barbell Press and 1 set with 100k and 10 reps then 2 sets with 115k and 5 reps.

One set of Tricep cable extensions with stack and 20k for 12 reps then 3 sets of DB skull crushers with the 25k's for 10 reps each.

Cable Curls for the biceps 5 sets for reps between 10 and 15 then 2 sets of concentration curls for 15 reps and I was done. Home to Stir fry veges and beef. Weight on the scales has come up about 6 kg from when I was depleted last week, but Im sure it will slowly drop back as I reduce carbs and add in the cardio again.

[rigger]

Well last night was the 4th workout in a row, don't normally do that but have some long work days coming up so got an extra one in this week.

Must say I'm darn sore this morning and looking forward to no training today apart from some Ab work if I feel up to it this evening.

basically 3 weeks to the Worlds so have to pull out all stops without over doing it. Last night was some legs, back and shoulders.

Squats 4 warmup sets then 2 sets of 20 and 15 reps, planned to do more but was still getting such a pump from last weekends huge carb up and this time in my lower back. So moved onto walking lunges and managed 4 good sets. Legs, butt and hammies feeling it from these this morning. Then did 3 sets of Hack Squats for 12 to 15 reps.

Moved onto Pulldowns and did 4 sets of 15 reps then 2 sets of machine rows for 15 reps. Finished off with 5 sets of seated Barbell presses to front with reps of 16, 12,10, 6, 6 reps up to 85kg and I was done and buggered. BCAA's and home for dinner of stir fried chicken and veges.

[rigger]

Yesterday, saturday felt absolutely buggered as had done 2 leg sessions this week and the legs were killing me, so friday was an Ab workout and thats it. Dragged myself to watch my son play rugby and get player of the day in the top of the table clash and from there I guess I started to pick up.

Down to the gym for a Chest and arm workout, all the usual stuff, in fact a few PB's. Check one of the other Chest and arm workouts as this one exactly the same. 5 sets on benches with 150k, 3 sets on Barbell incline with 115k, 2 sets of incline flys with 35k DB's, 1 set of DB pullovers, 4 sets for the triceps and 6 sets for the biceps. A lot of sets up in reps so great workout. Sunday morning 30 minutes on the treadmill at 10 degree angle and seemed to make my legs feel better so down to the gym tonight to smash the legs, yes again. Leg presses 4 warmup sets then 4 work sets of 35, 30, 28, 23 reps, increasing plates each time, painful but happy with that. Then did 4 sets of walking lunges. Each set 20 steps with 15 k DB's and they hurt like hell. Then 3 sets of hack squats for reps of 16, 15, 12 reps then 2 sets of leg extensions for reps of 20 and 15 reps.

Finished off with 3 sets of seated leg curls for reps of 20, 15, 10.

Legs were stuffed by then. Todays nutrition has been breakfast after cardio rolled oats and protein powder, lunch stir fried beef and veges, protein drink before training, dinner was stir fried chicken and veges with 1/4 cup of rice and another protein drink before bed.

[rigger]

Yesterday ( monday ) was a work day ( 14 hours ) and one of my few days off any training so just enjoyed chilling out once I got home with a little tv with the family. Today another 14 hour work day but shot to the gym tonight and did some hammies, nothing too heavy just 3 sets each of lying leg curls, seated leg curls and stiff leg deadlift then finished off with about 12 sets of different ab exercises then home for late dinner of chicken and veges, no potatoe or rice. Tomorrow being a 24 hour break from work will have a big sleep in then head to the gym for back and shoulders then an hours sleep and then off to work night shift. 2 nights to do then thats it Im on holiday and will have 9 days to train and prepare before heading off to Ireland. Have next week all planned out, will be an extra hard week of training and cardio but will take it just one day at a time.

[soundsgood]

How long will you have between getting into Ireland before you step on stage Rigger?

What sort of precautions do you take when flying? I used a compression suit when flying to Aus and that stopped a lot of water retention but as I was trying to water load at the time it was a pain in the butt having to get up and use the loo every half hour lol.