Big dick playa

[Leeroid]

Delts today

 

20 mins treadmill

 

Lateral db raises

10kg x12, 3 sets

 

Shoulder press

22.5kg x12, 10, 10

 

Upright rows

x12, 3 sets

 

Front barbell raises

x12, 3 sets

 

Crunches

x30

 

75.6kgs bodyweight.

[Leeroid]

Skinfolds today

 

Bicep 3mm (last Wednesday 3mm)

Tricep 3mm (last Wednesday 3mm)

Subscapular 8mm (last Wednesday 9mm)

Suprailliac 7mm (last Wednesday 7mm)

Ab 9mm (last Wednesday 9mm)

Pec 4mm (last Wednesday 4mm)

Quad 4mm (last Wednesday 5mm)

 

 

[Leeroid]

I came 3rd out of 6 competitors in the Junior Mens at the NZIFBB National champs. It was a pretty tough lineup and I'm happy with the placings. The two that placed above me had better conditioning and better development.

 

I started carbing up on Thursday this time and I overspilt so I didn't look as lean as I could've and ended up looking really soft and smooth. It was a valuable experience and I learnt a whole lot about my body that I can keep in mind for when I compete again.

 

I'm going to let my body recover and not sure if I'm going to use again. But for now, it's back on the bulk and racing for 100kgs. I just want to enjoy a normal diet again.

[Clueless]

Solid effort still, well done. Any pics nohomo

[Gym rat]

Well done Leeroid and that is always a nice feeling to look forward to bulking again and plus being normal as well

[Leeroid]

 

Gym rat wrote:

Well done Leeroid and that is always a nice feeling to look forward to bulking again and plus being normal as well

[Gym rat]

Same I also learnt lots as well being my first year of competing like not to carb on the week of the show.Which dosent work well for us first timers and it only works for guys like Phil Heath,Jay Cutler etc

[Hitro]

Looked good on stage mate and deserved your 3rd place.

Well done.

[Clueless]

Wow nice 1 look good, slightly homo

[rapz]

well done bro, hard luck on the placings, good XP time round

[southernsamurai]

Looked conditioned. You forgot to come and say hi, was expecting a friendly greeting LOLOLOL

[Leeroid]

Same I also learnt lots as well being my first year of competing like not to carb on the week of the show.Which dosent work well for us first timers and it only works for guys like Phil Heath,Jay Cutler etc

Ha, it's all a learning process.

 

 

Looked good on stage mate and deserved your 3rd place.

Well done.

Cheers man

 

 

Wow nice 1 look good, slightly homo

Thanks bro!

 

 

well done bro, hard luck on the placings, good XP time round

Cheers man, your turn now haha

Looked conditioned. You forgot to come and say hi, was expecting a friendly greeting LOLOLOL

Lol, thanks

[Leeroid]

Finally got back into the gym today after a 12 hour day at work. Started on my first day of 5/3/1 programming so it will be interesting to see how I progress on a structured program. The main reason I decided to incorporate a program was to limit my progress and prevent myself from burning out my CNS or sustaining an injury.

 

My goal is to reach 100kg bodyweight by July next year, while staying under 15% bodyfat then commence my cut for the Waikato bodybuilding champs. Also want to compete in the Waikato CAPO powerlifting champs in April next year and get some big lifts. Goals are 280kg squat, 160kg bench and 260kg deadlift totalling 700kg in the Under 90kg class RAW plus.

 

Military press (ROM bar down to chin)

20kg x12

45kg x5

52.5kg x5

60kg x12

 

Delt triad

10kg x12, 10, 8

 

Bicep triset

3 sets

 

Tricep giant set

3 sets

 

Machine curl

x12, 2 sets

 

Abs 10 mins.

 

Pump in arms was insane. Feeling bloated as f*ck atm though lol. Weighed in at 83kgs this morning and I feel like I have edema in my hands and feet lol. Sunday I had 7000 calories, yesterday I had 3700 calories cos I went to sleep early, and today I had 7000 calories again. Macros today were 900g carbs, 410g protein, 170g fats.

 

Planning on bulking with 5000 cals initially from tomorrow, 5 meals of 1000 calories with macros like so: 600g carbs, 300g protein, 150g fats. I will weigh myself and take progress pics fortnightly to gauge progress and re-assess depending on results.

[Northland Powah]

Solid looking plan there. Looking foward to watching this journal.

[Leeroid]

Northland Powah wrote:

Solid looking plan there. Looking foward to watching this journal.

[ringsport]

Any chance of posting your 5000 calories diet? roughly would like to see your 1000 cal meals, I'm having trouble eating 3800 at the moment.

 

[Leeroid]

Here is today's diet. I am only eating to 80%, could eat 7k cals relatively clean easily.

[Leeroid]

Yesterdays dirty diet LOL

[FellowshipOfTheRon]

wow man good work and looking forward to seeing you work towards that new goal of lean 100kg, that's a MASSive milestone

[Pseudonym]

I feel like I have edema in my hands and feet lol

You probably do. I had major water retention issues after my last comp. I could press a thumb into my ankle and the indent would stay there for ages.

[Northland Powah]

Lol @ 20 chocolate wheaten

[Gym rat]

I also had some water realated issues as well like my ankles looked puffy figured that would be normal when one is coming off a comp.

[Leeroid]

Upper back, biceps, abs (non 5/3/1 day)

 

Pullups

x10, 6, 4

 

Lat pulldowns

x8, 3 sets

 

Barbell rows

40kg x15, 12, 12

 

Underhand lat pulldowns superset with straight arm pulldowns

x12, x10, 3 sets

 

Face pulls superset with rear cable flyes

x15, x12, 3 sets

 

Hammer curls superset with incline DB curls

12.5kg x10, 9kg x8, 3 sets

 

Decline situps

x50

 

Holding so much water it's a joke. I have rings in my ankles from my socks and getting shin pumps.

[Leeroid]

Pics from last Friday morning, the day before nationals. I was 77kgs after a carbload Thursday

 

 

[Leeroid]

And pics taken just now, 83.6kgs. Gain of 6.6kgs in 7 days LOL. Strong rebound.