NABBA Nationals Preparation

[jimmybro1]

12 weeks out from the NABBA Nationals in Auckland I will start dieting down to 3-4% bf. In this journal I will track my progress for those of you interested.

Currently I am 88kg 179cm tall and about 8-9%bf (measured using pinch test).

Current marco's are: 300g protein, 400g Carbs and 100g Fat. This being split into 7 meals evenly spaced throughout the day.

At the moment have a five day split and 2 rest days which I train core.

Day 1: Back & Calves

-Lat Pull downs 2 warmup sets 3 working

-V-bar grip Lat Pull downs 3 working sets

-Seated cable row (narrow grip) 3 working sets

-Bent over Barbell rows overhand grip 3 working sets

-Dumbbell Pull overs 3 working sets

-Leg press calve raises 6 sets

-Seated Calve raises 3 sets

Day 2: Chest

-Dumbbell flat bench 2 warmup sets 3 working

-Incline barbell bench 4 working sets (focusing on tempo)

-Incline machine press 3 working sets

-Incline flies 3 working sets

-Flat machine flies 3 working and 1 burnout

Day 3: Rest

Day 4: Legs

-Squats 2 warmup 3 working

-Leg press 1 warmup 3 working

-Hack Squats (legs close together) 1 drop set (140kg,100kg,60kg)

-Stiff leg deadlift 3 working sets

-Seat leg curls 3 working sets

-Leg extensions 3 working sets

Day 5: Shoulders & Traps

-Seated Military press 2 warmup sets 3 working

-Behind head over head press 3 sets working

-Lateral raises 4 working sets, 1 drop set

-Front raises 3 working sets

-Rear delt flies 3 working sets

-Shrugs barbell 4 working, 1 drop set

Day 6: Arms

-Skull crushers 1 warmup set, 3 working

-Close grip bench press 3 working sets

-Tricep extensions 4 working sets

-Barbell curls 3 working

-Hammer curls 3 working

-Concentration or spider curls 3 sets, 1 burnout (wicked pump!)

Day 7: Rest

If interest I could post photos of progress up to the competition. (don't want to give to much away though :wink: )

[jimmybro1]

As for supplementation I take:

-Gulamine (5g twice a day, postworkout and before bed)

-BCAA's (either Xtend or Monster Amino 2 twice a day, during workout and before bed).

-WPI (With Oats, and postworkout)

-Multi-vitamin (Animal Pak, morning)

-M-Stak (Morning, almost finished won't use again)

-Vitamin C postworkout

-Beta-alamine (preworkout 5g)

[jimmybro1]

Pictures for 13 Weeks out.

Currently 89kg at 180cm.

[AZIDE]

.

[Optimass]

":1bvpqhzh]fuark...sick quads

:nod: agreed - solid JB

[jimmybro1]

Thanks, I definitely train them with as much intensity as possible.

What do you think I need to work on?

I reckon chest and back and lacking especially on poses like front double.

[jimmybro1]

Another..

[jimmybro1]

Have been maintaining 88-89kg for the past 3 weeks, now beginning to start dieting down. Carbohydrates have dropped to 140 grams a day, will introduce cardio and increase carbohydrates if low carbohydrates becomes to difficult. Will monitor skin folds and weight throughout the diet.

Training routine is the same as before, and will continue to be the same throughout my diet. Will continue to lift as heavy as possible but keeping within the 6-12 rep range.

[Wolffenbuttel]

Looking Awesome man!

How are ya holding up with the low carb diet?

[jimmybro1]

It's easy use to low carbs and get plenty of fats in my diet to make up for it. It's not low carbs yet!

[jimmybro1]

Cut carbohydrates down to 130 grams today, fat 60-70 grams and protein 280-300 grams.

Diet consists of:

-Fresh Salmon Fillets

-Skinless Boneless Chicken Breast

-Lean Beef

-Tuna

-Almonds & Wallnuts

-Kurmura

-Rice Cakes

-Oats

-WPI

Occasionally will have pork roast or lamb. 6 weeks out today and body-weight this morning was 86.8kg. Feel like I'm holding a bit of water because of all the seasoning I'm having now to satisfy my taste.

Found weight watchers Jelly the other day tastes wicked and mix BCAA's with it and have as a snack wicked treat before going to bed.

Training is the same and oddly hit some PR's this week on the squat and military press. Managed to bang out four reps at 180kg deep and free weight military press 90kg for 5 reps seated. Haven't come close to lifting that sort of weight since the peak of my bulk early this year!

Will have to have the addition of dreaded cardio starting tonight!

[jimmybro1]

Will post progress photo's when I have the opportunity.

[jimmybro1]

Trained chest this morning

Incline Barbell: 60kgx20, 80kgx10, 80kgx10, 80kgx9 + 1 forced

Flat Barbell: 60kgx14, 80kgx10, 80kgx10, 80kgx10

Flat flies Dumbell: 18kgx16, 20kgx14, 22kgx12

Dumbbell Pull-overs: 46kgx14, 48kgx12, 52kgx8

Pushup's: As many sets to complete 50 reps

Really focusing on form and contraction especially since I have tendonists in my left shoulder and can't move as much weight as normal. Strong focus on tempo and contraction.

[jimmybro1]

Getting dry needling do on shoulder to try resolve the problem, deep tissue massage could also be an option.

Also have strained wrist. The diet is breaking me! Have recently made the addition of glucosamine to supplementation.

[Flamer]

Getting dry needling do on shoulder to try resolve the problem, deep tissue massage could also be an option.

Also have strained wrist. The diet is breaking me! Have recently made the addition of glucosamine to supplementation.

Dry needling it great. Have had a neck/trap issue for what feels like forever. 3 seesions with the needling = 85% improvement. 1 more to go & I hope to be as close to "fixed" I I'll get.

Good luck.

[jimmybro1]

Thanks I've had it done before in my chest, shoulder and lats as my shoulder had dropped feel like I had just had a massive workout couldn't left my arm afterwards!

It took a while to regain strength on pressing movements though. (Like 2 months!)

[Flamer]

LOL - ditto. Thought I'd just done the round Taupo cycle using only my left trap! No strength for a good 2 weeks.

[prosty99]

good pics, yeah as you said chest and back would be the main things..thighs look winning

[jimmybro1]

Thanks prosty99,

I think I have brought up my back at least the detail in the lower back and thickness.

Chest will need to worked on over the offseason, outer chest has decent fullness so will be alright on the side chest and side tri poses. But not so good on most muscular.

I guess everyone has muscle groups that grow at different rates though. Shoulders, arms and legs seem to be the easier ones for me.

[jimmybro1]

Feeling better after 2 days off and a lot of stretching and foam rolling.

Going to attack legs tonight!

My routine is going to be:

-Stiff leg deadlifts 1 warmup, 3 working (12,10,8)

-Leg curls 3 working 1 drop set

-Squats 4 working, 1 set to failure at 100kg (somewhere around 25-35 reps)

-Leg press 3 working sets (feet close to work out outer sweep)

-Glutes bridges 3 working sets

[jimmybro1]

Absolutely destroyed legs!

Decided to start will squats as usually couldn't stray from my routine we are creatures of habit!

-Squats- 60kgx20, 100kgx20, 120kgx16, 140kgx14, 160kgx10

-Leg press- 160kgx20, 200kgx20, 240kgx20, 260kgx20, 360kgx12

-Stiff leg deadlift 60kgx20, 80kgx16, 100kgx14, 120kgx10

-Leg curls 3 sets, third a drop set

-Glute bridges 60kgx20, 80kgx20, 100kgx20 each with 10 second hold on last rep

-Stretches

Was pretty help with the intensity of the workout still feel light headed intensity was good!

Yes I like my volume when training legs they respond well to it.

[jimmybro1]

So looking forward to the offseason!

I think i'm going to eat a whole heap of Indian after nationals followed by pizza's.

The diet is getting really rough at the moment, starting to fantasize over food! I think it's a sign.

Destroyed Back this morning and did some quick abdominal work to finish the workout off.

Back routine was:

-Wide grip lat pull downs 20,14,12,10

-V grip pull downs 16, 12, 8

- Seated Rows 88kgx20, 96kgx16, 102kgx12, 112kg x 8

-Bent over rows 60kgx20, 80kgx16, 90kgx14, 100kgx12 (reverse grip)

-T bar rows 20, 16, 12

Abdominals

- Weighed cable crunches 20,18,16,12

- Leg raises on bench (8kg weight between legs) 20,18,18

[jimmybro1]

Took a new approach to training legs this morning at my usual 5am workout :shock:

Didn't do any squats!

Routine was:

-Leg press 6 sets

-Hack Squats 4 sets

-Stiff leg deadlifts 4 sets

-Seated leg curls 3 sets

-leg extensions 1 set

I never knew how exhausting leg press could be typically start with squats then move onto leg press. No wonder dorian yates had crazy legs despite not doing squats!

[jimmybro1]

10 days out today so didn't absolutely destroy my chest but still had a reasonable workout with good pump. Feeling extremely depleted after workout though!

Incline barbell press: 4 sets of 12 at 70kg slow 2-1-1 tempo

Flat dumbbell press: 3 sets of 10 at 38kg

Flat flies: 3 sets 20kgx18, 22kgx16, 26kgx12

Pull overs: 1 set 48kg

Finished with a few sets of calve raises.

[jimmybro1]

Oh and i'm already planing the meals i'm going to eat after the show!

Going you see how many 1 foot sub's I can eat each being different flavors of course. Going to start with three:

-Roast Chicken

-Meat Ball

-Pork Rib

Of course with each cheese and bacon!