Tlaf bodybuilding journal

[Matrix]

I understand mate, I think it just does athletes a disservice to have poor side lighting. Especially when the competitor numbers and revenue are good enough to warranty good overhead venue lights. It doesn't  make any sense to me.

 

The Dream Tan looked good, I think the supplier in NZ has now ran out so I predict there will be some people who leave it up to the last minute scrambling to get some in the next few weeks!

[HarryB]

Someone was selling a couple of tubs on here for probably 4x the normal price. 

[trainlikeafreak]

I just brought a new tub of the #2 for $37.50 from NZ muscle. Thanks Matrix for reminding me lol

[trainlikeafreak]

The gold looks so cheap but the red looks amazing IMO 

[Realtalk]

Fucking cronies stuffing their pockets at competitors expense and all these agendas within small sporting federations. What's it cost to enter an nzifbb show these days? And what's it cost to attend?

 

Alex and Leanne are good people, stick with them bro. 

 

Matrix, I hadn't realised that was what it was but I had noticed everyone looking light and yellowish in the nzifbb photos. Makes sense what you say though.

 

 

 

 

[trainlikeafreak]

Legs today

 

had first carbs pre workout in about 50 hrs which was 110g kumara (raw weight) felt like a zombie before even getting to the gym.

 

leg ext heavy with negatives and contractions

5x12

 

squats

100k x6

140k x6

160k x6

60k x100. Holy shit... Video to come once it finally uploads

 

single leg press slow negatives and full ROM

2pps x10

2.5ppsx10, 2 sets

 

LYING LEG CURL

4x12 last set drop set

 

romanians 

4x10 with 60k

 

hip thrusts

60kx10, 3 sets

 

30 min stair master as well as my daily 60 min walk this morning 

 

feeling it big time today. Oh well harden up. 21 days.

 

 

 

[HarryB]

Good work :) 

[trainlikeafreak]

60kgx100 reps. 

 

 

[Realtalk]

I embedded the link for you mate.

 

Good stuff!

[trainlikeafreak]

1 minute ago, Realtalk said:

I embedded the link for you mate.

 

Good stuff!

Thanks bro

[trainlikeafreak]

Chest

 

low incline flys

12.5x10

15x10

20x12

22.5x12

30x6 ds 20x6

 

low inc presses

30k x8 pause press

40kx 8 pause press

45k x8

45k x8 DS 30k x6

 

incline bb nose press

60x12

80k x6-8 DS 60 4-6, 2 sets

 

flat db fly

15k x10 

20k x10, 2 sets

 

pec dec

3x 12-15

 

stabdig calf raises in smith

2pl x8-10, 4 sets

 

med ball crunch w 2 sec squeeze

25

20

20

 

leg raises 

3x10

 

30 min stair master.. Legs so so sore.

[trainlikeafreak]

Couple more photos I've come across. Nationals will be interesting :)

[trainlikeafreak]

60 mins fasted cardio + 200 reps abs

 

breakfast with my daily 24g carbs

 

delts

 

seated bb

60k x12

80k x12

100k x4 DS 80k x4 DS 60k x4

80k x8 DS 60k x4-6

 

seated Lat raises

15k x12

20k x8 DS 15k x6, 3 sets

 

incline bb raises ss standing db front raises

10 and 6, 3 sets

 

rev pec dec

5x sets 12-15, last 2 sets drop sets 8 and 8

 

standing behind the head bb press

40k x15 slow controlled 

60k x8

 

shoulders feel dead. Nothing in them lol.

 

30 min incline tredmil

[maccaz]

33 minutes ago, trainlikeafreak said:

 

 

breakfast with my daily 24g carbs

 

 

i feel for you

[trainlikeafreak]

1 hour ago, maccaz said:

 

i feel for you

Haha. It's all temporary my man. Food is going nowhere in a hurry

[trainlikeafreak]

60 min walk

 

breakfast

 

m2

 

back

 

bb rows

80k x8

100k c8

110k x8 DS 80k x6

80k x10 DS 60k x4

 

tbar row v handle

3 sets pyramiding each set, 10 reps but last set 8 reps DS 4 reps

then 1x back off set for 12 with hard contractions

 

underhand grip seated row

4 sets for 10 going up each set. All 10 reps. Last set a drop set for 10/6

 

single arm tbar rows

3x10

 

lat pull down ss straight arm

pull downs

8-10/8-10, 4 sets 

 

db pull overs

3x 15-20

 

smith shrugs

3x10

 

30 min incline tredmil.

 

i think that's how it went lol.

good session considering how smashed I was feeling. Shitty sleep last night but that's standard this close to show time. Gotta keep pushing. Probably harder than I was before Hawkes bay now and 102 morning weight. I think the cheat meals after the show gained me a kilo or 2 of muscle lol.

[trainlikeafreak]

Arms

 

cable push downs SS cable curls

3x 10-15 each

 

lying down db ext SS incline db curls

3x 10/6

 

ez bar skull crushers SS ez bar preacher curls

3x15/15

 

close grip bench w 6 sec negative SS hammer curls

3x 6/8

 

4 sets of glutes and 3 sets of calves

 

30 min incline tred

 

everything is finally beginning to look how it's meant to. 16 days left.. Gives me 14 to get lean as possible and a further 2 to load and dry out. Let's see what happens :)

 

[trainlikeafreak]

Huge re feed last night so feel great today lol. Up around 2kg

 

LEGS

 

leg ext

4x 10-12 drop set 6-10 last set did 3 drops

 

leg press with 2 sec pause at the bottom

6pps x15

8ppsx15

8ppsx12 DS 6pps x8 rest pause 4 reps

 

squats slow and controlled

60x10

100x10

120x10

150x 5 DS 100x 5 DS 60 x10

 

bulgarian split squats with 2 sec pause at the bottom

20kg x10

30kg x10

30kg x10 DS 20kg x10

 

lying leg curl w 2 sec squeeze ss Romanian DL all hammies and glutes 

10/10, 3 sets

8 DS 4-8 SS 10, 2 .sets

 

30 min stair master.

 

all about feel today. Was tough but can't fucking wait to be back up there. Happy with how I'm looking but know how much more I can improve by show time. 12 days to improve before another big load

[trainlikeafreak]

Sorry forgot a did a back off set on leg press too.

6pps x50 roller coaster reps no resting. How could I forget that lol

[trainlikeafreak]

Chest

low incline DB pause press

30kg x10

40kgx8

50kg x8

50kg x5

 

incline bb chin press

60kg x12

80kg x12

100kg x4 DS 80kgx2 DS 60kg x6

 

low inc DB fly

20kg x10-12, 3 sets

 

flat bench 

60k x20

90k x8 DS 60kg x8

60k x8

 

pec dec

3x 10 with partials

 

standing calf raises heavy

4x10

 

kneeling cable crunch

4x15

 

decline plate sit ups

2x12

 

30 min incline tredmil

[trainlikeafreak]

Delts yesterday.. tonnes of volume, different angles, reps etc..

back today.. similar style

lat pull downs

one arm cable rows

db pull overs ss straight arms

tbar

cable row

rack deads

 

no logging today too worn out lol.

 

BW 101.6 first thing this morning. Was 100.8 before my load prior to Hawkes bay but I am a lot harder than that now. It's amazing what a few days of binge eating and a couple re feed meals can do to the body when on a low carb diet.

[trainlikeafreak]

Arms today.. 4 exercises each little rest lots of drop sets and contractions blah blah blah. 99.9kg thismorning.. that was quick lol. Body is patiently waiting to load up and compete now.

9 days.

[trainlikeafreak]

7 days out legs

 

leg ext

3x 8-12 DS 6-8

 

back squats with 2-3 sec pause

60kx15

80k x15

100k x8 DS 60x8, 2 sets

 

single leg ext

3x 10 DS 6

 

horizontal leg press

3x20

 

lying leg curl 

8 reps with a pause then another 6-8 reps just pumping. 2  sets

then  did a big drop set 4 reps at a time 4 drops

 

single leg curls constant tension.  As many sets as it took for hammies to go numb

5x15

 

rdl with dbs. 10 reps with pause at top and bottom incorporating glutes then 5 reps constant tension on hammies

2 sets just 20k dbs

 

hip thrusts on the smith machine

3x 10-15

 

3 sets of adductors

10-15 DS 6-8

 

30 mins incline tred which equates to 90 min cardio so far. May go for a little walk later on.

 

constantly feeling like I've been hit by a bus. So that's a good sign. Going to be very much improved from Hawkes bay.. but I need to be. It's on.

[trainlikeafreak]

6 days out. Not much left in the tank but trying to make sure I do enough to keep what I have. Not the time to slack off but also not the time to be over doing it in the gym.

 

incline smith

1pps x15

2pps x10

2.5 pps x 8 DS 2pps x2

2pps x8 DS 2pps x8

 

low incline fly

15k x15

20k x10

20k x8

15k x15

 

bench press

1pps x15

2pps x6-8 DS 1pps x8

1pps x15

 

flat DB fly

15kg x10

20kg x10, 2 sets

 

cable flys

3x10-12

 

bw dips

2  sets to failure

 

kneeling cable crunches

4x 15-20

 

med. Ball crunches

4x20

 

hard exaggerated contractions on abs

 

30 min incline tredmil as well as 1 hr thismorning fasted.

 

[trainlikeafreak]

5 days out zero carbs from today

 

60 min fasted walk 

 

3 meals and 5L water

 

back 

 

lat pull down - 2x 6-8 DS 4-6, 1 x10

single arm cable row - 3x 10-15

stright arm pull downs - 3x15

seated cable rows underhand - 3x12

tbar row overhand - 3x12

lower back ext - 3x12

 

hard exaggerated contractions. Absolutely no energy and everything felt so so heavy but I'm leaving nothing to chance and absolutely nothing in the tank. Hands down hardest prep I've put myself through but it WILL show in 5 days time. I'm not putting myself through this just to show up, have a good time and "beat my best".. did that at Hawkes bay. Time to finish the job now. Carbs start Thursday.

 

30 min incline tredmil to finish. Low intensity