Riggers Prep For World Champs In Ireland

[rigger]

Yep drink as much water as you can when flying. The last couple of years when going over to the Universe I trained on the morning just before I left and got another session in when I got there on the thursday.

I stand as long as I can at the back of the plane and drink heaps of water so in and out of the toilet and standing reduces any leg issues as you can flex them. Only go and sit down when I have to and maybe get a nap. Takes over 30 hours to get to UK so long time and dont eat bugger all in that time just protein.

This year we are all leaving on the tuesday so will get there UK time wednesday 1 pm so will hopefully train wednesday night and then another one thursday and maybe 1 cardio session as well. Had no issues water bloating last couple of years with plane trip and I think the standing up out of the seat helps a lot.

[rigger]

Yesterday start of night shift so as planned headed to the gym in the afternoon for Back and shoulders. Pulldowns 4 warmup sets then 1 set with full stack for 20 reps. Onto Chins and 1 set with reps of 16 with bodyweight then 1 set 20kDB and 10 reps then 1 set with 30k db and 7 reps then 1 set with 35k db and 5 reps with drop set to bodyweight and 10 reps, very happy with that. Onto seated cable rows and 1 set with stack and 25k and 15 reps then 2 sets with 35 k and 10 reps each so PB there for me. Close grip chins 1 set 12 reps then 2 sets of pulldowns with medium grip handle and 12 reps each. Onto Shoulders and Barbell press behind neck 5 sets starting with 70k and working up to 90k reps between 15 and 7.

Then 2 sets of barbell press to front with 80k for 8 reps each. Shoulders screaming after that. Finished off with 3 sets of DB side raises with reps of 18, 12, 10 reps and drop set at last set for another 12 reps. Done.

Home for 1 hour sleep then quick feed of stir fried veges and chicken and off to work. Got to work and felt terrible, felt as though it was some dodgy chicken. Luckily could get one of the guys to look after controlling the plant and was able to go and have a lie down for 3 hours and they could come and get me if there was a problem. So about 1 am I was back up on deck and although still feeling very queasy quite a bit better. So spent the whole night without eating anything and when I got home had some toast and went to bed. Tonight feeling much better and eating again in fact bloody starving. Intend to stay away from chicken for a while. Today was nice to have off training and as tonight is my last day at work for awhile will be launching into the training tomorrow night after a sleep.

[rigger]

Finished night shift this morning so home for sleep through the day. Once up had a good feed of rolled oats and protein and 2 big cups of coffee while watching the F1 Monaco replay. Down to the gym tonight for Chest and arms, feeling rather jet lagged so took my time to warmup.

Benches 5 warmup sets then 1 set with 125k and 10 reps then 4 sets of 150k for 3 reps with drop set to 140k for 3 reps. Feeling pretty good now so had a go with 160k and got 2 reps with one of the boys just keeping an eye that I wasn't going to fail. Onto Barbell Incline presses and 1 set with 100 k for 10 reps then 2 sets with 115k for 5 reps and drops to 100k for 5 reps and 90k for 6 reps. Strength and endurance very good.

Onto Incline flyes and 1 set with 30k DB's and 18 reps and 1 set with 35k's and 14 reps. Onto dips and 1 set with 30k around waist and 13 reps and drop to bodyweight and 8 reps. Onto overhead rope extensions for triceps and 3 sets of 12 reps with 75 percent of the stack.

Then did 4 sets of EZ bar cable curls and reps 10 to 15. Then 2 sets of concentration curls and reps around 15. Best chest and arm workout this year so diet and nutrition must be pretty much bang on. Still very lean and vascular. Intend to add the cardio in again on sunday and although measure it daily I intend to do cardio right through the whole of next week but will see how the energy levels go, cant see the point in blowing out in the gym and you cant lift bugger all weight, after all its all about muscle.

[Gym rat]

Been enjoying reading your journal Rigger and best of luck in Ireland

[rigger]

Legs this evening and as is often the case once I finally get warmed up probably got a bit carried away. Anyway started with squats and 4 warmup sets and most things these days for legs higher reps. 3 worksets of 25 reps, 17 reps and 11 reps, adding plates each time, darn tough. Onto walking lunges and did 4 sets of 20 steps with medium weighted dumbells. Tough but hits the spot.

Then did 4 sets of hack squats for reps of 20, 19, 12, 12 reps and last set drop some weight and did half reps ( bottom position to halfway up ) for another 12 reps. Then did 2 sets of leg extensions with reps 20 and 14 and last set drop set for another 12 reps.

Back to the Hack squats, put quite a few plates on and did 2 sets of reverse hacks for reps of 12, 12 reps.

Then 2 sets of seated leg curls for 20 and 12 reps and I was stuffed, BCAA's and home for dinner of steak and veges with half cup of cooked rice as well. Cardio in the morning, hope I can walk.

[Ninja]

Awesome journal best one on the site :clap:

[Ann]

A comprehensive journal Phil and a pleasure to read. A toiler from way back and a person who is clear in where he wants to go.

Not long now bud, you are doing fantastically well. Keep doing what you are doing.

Enjoy your time in Ireland, you have a great team and no doubt you will all look after each other. Don't forget to catch up with the Aussies - a great bunch as you know. :nod:

Missy

[rigger]

Nice sleep in this morning to try to help get over the night shifts. Big cup of coffee and onto the treadmill for 30 minutes, legs complaining some after smashing them last night. 2 Big glasses of water and a sit down for 20 minutes then breakfast of rolled oats and protein powder. Lunch 4 eggs and 1 can of tuna omlette with 3 desert spoon fulls of cooked rice.

3 hours later a protein drink, let it settle then down to the gym for Back and Shoulders. Pulldowns 4 warmup sets then 1 set with the stack for 20 reps. Onto Chins and 1 set with bodyweight and 15 reps. 1 set with 20k and 9 reps, 1 set with 30 k and 7 reps, 1 set with 35k and 5 reps with drop to bodyweight only and 11 reps. Onto Cable rows and 1 set with stack and extra 27.5k for 15 reps (PB ) then 2 sets with 30k for reps of 12 and 10.

Grabbed the 65k dumbell and did 2 sets of DB rows for reps of 12 and 11.

Then 1 set of Medium grip pulldowns with 80 percent of stack for 15 reps and superset with low cable rows using rope and 12 reps.

Onto shoulders and Barbell presses behind neck for 4 sets starting with 70k and finishing with 90k and reps 15, 10, 8,6 reps. Then did 2 sets of presses to front with 80k for 9 reps each and last set drop to 70k and 7 reps. Feeling very fatigued now and stuffed but as I often say to myself would the world champion be happy with that workout, so dig deep and finish off as planned. Then 3 sets of DB side raises for reps of 19, 12, 10 and drop set on last for another 10 reps. Then 1 set of DB front raises for 12 reps and I'm done. Big dose of BCAA's and home for dinner of steak and veges with 3 desert spoon fulls of cooked rice. Nice cup of tea and 5 x 500g of vitamin C. Looking forward to day off training tomorrow, just cardio in the morning and Abs at gym tomorrow night.

[Android]

Great Journal to read mate, +1 for the Vitamin C

[rigger]

Yesterday ( monday ) was a day off the weights and luckily too as I was stuffed, could feel it in the legs, just wanted to sit down all day as the legs had zero energy. Anyone who has done a hard bodybuilding diet will know what I mean I'm sure. So it was cardio in the morning on the treadmill for 35 minutes and just some Abs at the gym in the evening. Yesterdays diet and today's was much the same was rolled oats and protein at breakfast, lunch an egg and tuna omlette, afternoon a protein shake and Chicken and veges at dinner with more protein powder before bed. So really only the rolled oats at breakfast is the carb intake for the day.

Today did 35 minutes on the treadmill this morning then Chest and arms tonight at the gym. Benches 4 warmup sets then 1 set 125k for 10 reps, then 1 set 140k for 6 reps then 3 sets at 150k for 4 reps with drop to 140 for 3 reps and 130k for 4 reps. Best flat benching this year and happy as sitting around 4 percent bodyfat give or take a bit, certainly as lean or maybe even leaner than in Christchurch I think.

Anyway onto Incline benches and 1 set with 100k for 10 reps, 1 set at 110k for 7 reps and 1 set at 115k for 5 reps with drop to 100k for 5 reps and 90k for 6 reps. Onto Incline DB flyes and 1 set with 30k DB's and 18 reps and 1 set with 35K DB's and 14 reps.

Then did 3 sets using straight bar and did cable tricep extensions with stack and extra 30k for 12, 11, 10 reps and then drop the extra 30k and another 12 reps. Then 1 set of cable kickbacks and 12 reps.

Moved onto Biceps and mixed it up with EZ bar curls doing half reps from top position to halfway down supersetted with cable curls for 5 sets and all reps between 12 to 15.

Then did 2 sets of standing DB curls and reps about 20 supersetted with cable curls for 10 to 12 reps and I was done. BCAA's and home for dinner of Steak and veges with 1/2 cup of cooked rice. Protein shake with just a little water to make it into a paste now and off to bed.

[rigger]

Yesterday ( wednesday ) started off with 30 minutes on the treadmill, thats 4 days in row which is quite a lot for me then Legs again at the gym in the evening. Started off with 4 warmup sets on squats then 3 hard out work sets going up in the plates each time for 23, 17 and 11 reps.

Moved on to walking lunges and managed "6" sets of 20 steps each time and increasing the Dumbell weight each time, certainly hitting the spot and the glutes getting very striated now. Then went to the hack squats and did 3 sets with reps of 20, 15, 12 and then did 1 more set with less weight where I only did the bottom half of the rep for 20 reps, killers for lower part of the quads. Then managed 3 sets of leg extensions with reps of 20, 15, 10 and drop set on last set for another 10 reps.

Moved on to stiff leg deadlift and wanted to do 4 sets but only managed 2 sets with 120k for 12 reps each. Totally stuffed, 6 sets of lunges does that.

Home for dinner of chicken and veges with half cup of cooked rice. Then got up to make a cup of tea and was still absolutely starving, looked in the fridge and saw all the muffins, cakes and biscuits I had bought the kids at the supermarket and although it happens rarely I almost gave in so to fill the ache I had a bowl of rolled oats with some coconut and a banana with protein powder. Im sure I needed that feed anyway and have been very strict and putting in extra workouts anyway. No cardio today, my legs are too sore. Will head to the gym tonight for back and shoulders and planning to smash legs again ( especially walking lunges ) again on saturday.

[rigger]

As planned headed to the gym tonight for Back and shoulders, found it tough going but hung in there. Pulldowns 4 warmup sets then 1 set with stack for 20 reps. Onto Chins and 1 set at bodyweight and 15 reps then 1 set with 20k and 10 reps then 1 set with 30k and 6 reps and then back to just bodyweight and 13 reps. Moved onto cable rows with 600mm wide handle and 1 set with stack for 17 reps then 2 sets with stack and 20k for 12 reps each, using a wider grip certainly targets different area in the back.

Then did 1 set with the stack for close grip pulldowns for 14 reps and then 1 set of close grip chins for 11 reps supersetted with low cable rows using rope for 15 reps. Finished back with 1 more set of cable pulley rows with 15 reps and drop set for another 10 reps.

Onto Shoulders and did 3 sets of DB shoulder press with reps 16, 12 and 12. Then did 1 set of barbell presses to front with 60k for 12 reps.

Moved to the cables and did 2 sets of 15 reps of shoulder side raises.

Grabbed some DB's and did 1 set of 14 reps for DB side raises.

Went back to the 60k Barbell shoulder press and could only do 9 reps, triceps still weak from chest workout 2 days ago so I was stuffed and tired so that was plenty I thought for one day. Thats another 3 big workouts in 3 days. No weights tomorrow just cardio in the morning and Abs tomorrow night at the gym. Went home and posed in front of my wife who assured me I was looking leaner than in Christchurch so happy with that as have a few cardio's still to do and some last minute tightening up on the diet over the next few days.

[rigger]

Friday morning jumped on the treadmill and set it to 10 degrees and did 36 minutes then friday night was just abs at the gym. Feeling pretty stuffed and hungry, came home had dinner of steak and veges with 1/2 cup of cooked rice. Half hour later still hungry so had a cup full of rolled oats, half a banana and lots of protein, felt bloated afterwards, protein again before bed. Saturday morning no cardio as the boy had rugby and too knackered to get out of bed any earlier then 7.30 am. Rolled oats and protein and a big coffee and off to morning rugby. Lunch, stopped at the supermarket on the way home and just had some shredded chicken. Rested most of the afternoon then protein drink before the gym, let that settle and off to smash those legs again. Spent a good half hour doing a little stretching and just slowly easing into it. Leg Press 4 warmup sets then 4 good work sets with reps of 34, 28, 27 and 20. and good weight too for me.

Onto those dreaded lunges again and did " 6 ' sets again of 24 steps each set going heavier dumbells each time, rapt with that and feeling much better as well. Then did 2 supersets of leg extensins and Squats with reps for leg extensions around 20 reps and squats 15. Finished quads with another 2 sets of leg extensions and last set did 4 drop sets.

Then did 2 sets of seated leg curls for reps of 20 and 12 and then 2 sets of stiff leg deadlift with 110k for 12 reps each. BCAA's and home for dinner of just chicken and veges, no carbs. Protein powder again now and off to bed. Will try and get on the treadmill in the morning again.

[rigger]

This will be my last report before flying out for Dublin tomorrow. Have a few things to do tonight on top of 1 more training session. Well saturday evening went to the gym and smashed legs again and Sunday morning did manage to do 40 minutes on the treadmill, however as the day went on my hammies, butt and quads got stiffer and much more sore so last nights Chest and arms at the gym I was hobbling around. No cardio this morning as my right hammy is very sore so need to rest it. I did feel it twinge a bit on the last set of lunges but it didn't really worry me at the time as your in the zone so to speak. Last nights Chest and arms was very tough and I usually get a second wind or start to feel good half way through a workout but last night was a struggle the whole way so didn't do the volume I normally do. Benches 5 work sets up to 150k with 1 drop set at last set, 4 sets Incline benches up to 115k with drop on last set then 3 sets of Cable flyes with reps around the 20 mark. 3 sets of overhead Rope extensions for triceps for reps around 20 then 3 sets of Cable curls and 3 sets of DB curls all around the 20 rep mark and home to crash on the couch.

I think Im up to some Shoulders and Back this evening but not intending to push too hard just flush some blood into the areas concerned and Kagan and I are planning to do a little in the gym in Dublin after we get there Wednesday so will do some weights wednesday evening and maybe a little thursday depending how things look and feel after sitting in a plane for 30 hours.

[musclenz]

Good luck Phil. Take care of KO. Reckon you have all got a good chance of coming back with some silverware

[rigger]

Thanks for that Musclenz, I couldn't have done anymore in my preparations as an amateur bodybuilder holding down a fulltime demanding job, have given it absolutely everything. In fact have pushed right up to the limit where I know my body starts to break, no doubt my mind and determination is stronger than my old physical body. The last few days really really struggled and felt bad but had a big sleep in this morning and no cardio today and starting to bounce back. Just having a protein drink and then will head down to my gym and have a workout but not intending to go "too" silly. Have learnt a lot this year again of what works and what doesnt for me. One dont max out on squats or leg press every week with reps less than 10, too hard on the hips and back and for me doesnt make my legs bigger just stronger. Do more reps in the 15 to 25 range for legs. Do more hack squats and lunges for legs. Every set doesn't have to be balls out to failure. Dont cut carbs too low, have some low low carb days but not too often. Only use cardio to boost your metabolic rate to keep your core temperature humming along in the fat burning zone, dont do heaps of long cardio to burn calories per say for that session otherwise it just flattens you out and stuffs you for the gym workouts.