samoan_muscle: NABBA Nationals 2007

[samoan_muscle]

Right I'm gonna jump on the band wagon here and keep a journal leading up to the NABBA NZ Nationals in Christchurch on October 13th.

As of today it is 5 weeks away however I started preparing around 7 weeks ago. Due to the fact I am doing all my own nutrition and training/cardio plan I want to use this journal as a way of keeping accountable rather than just doing the sneaky squirrel prep ones :pfft: :pfft: :pfft:

Going to log all cardio, food, and training for each day...

Stats at the moment:

Weight: 117kgs

Height: 6ft1

BF: 8.9% (using 4-site calipers...I think its higher - more like 9.5)

My goal is to be 5% at around 110kgs ish before dropping my water...want to weigh about 106-7kgs on stage. So Ive got about 4.5 weeks to lose as much fat as I can...approx 0.75% per week should put me on target. Gana cardio my ass off until the thurs afternoon before the show.

[blairandkelly]

all good sm any chance of some before pics :grin:

[Pseudonym]

Great to see everyone keeping competition diaries. I love reading these - they've got to be my favourite journals. :grin:

[Pure]

How tall are you bro?

[samoan_muscle]

How tall are you bro?

7 Foot 3

[samoan_muscle]

Will try to get some pics up sometime this week...I know, shit excuse, but I just need to find someone with a camera...one with a fairly robust lense

[Pure]

How tall are you bro?

7 Foot 3

My bad skimmed through your first post too quick

[AK]

Good luck with your prep

[2guns]

bro i would take some pics of u but i reckon your too ugly and my camera might blow up

[diamond]

bro i would take some pics of u but i reckon your too ugly and my camera might blow up

haha . just use the camera you used to take your pics. :pfft:

[Dumbelldog]

bro i would take some pics of u but i reckon your too ugly and my camera might blow up

haha . just use the camera you used to take your pics. :pfft:

Yeah Diamons right that one must be indestructible! :pfft:

[2guns]

.... if i wasnt in so much of a rush to get to the gym right now id think of a comeback but yeah u got me LOL

[poos_n_wees]

Damnn so doing the secret squirrel thing is bad?

Glad you've started a comp journal!

[samoan_muscle]

bro i would take some pics of u but i reckon your too ugly and my camera might blow up

haha . just use the camera you used to take your pics. :pfft:

Lmao!!

[samoan_muscle]

Monday 10th September

06.00am Fatburners / 5g L-Carnitine / Water

06.30am Cardio Stationery Bike (1 hr)

07.45am 50g Whey Protein / 0.5 cup Oats

10.00am 250g Chicken Breast

12.30pm 250g Chicken Breast

02.30pm 250g Chicken Breast

04.00pm 50g Whey Protein Shake / 5g L-Carnitine / 5g Glutamine

04.15pm Weight Training - Chest (45mins)

05.30pm Cardio Stationery Bike (1 hr)

06.45pm 60g Whey Protein Shake / 10g Glutamine / 10x BCAA Caps

07.45pm 250g Chicken Breast

08.30pm 50g Whey Protein Shake / 5x BCAA Caps

09.00pm BED

Total Calorie Intake Today = 2200

Chest Workout:

(Sets x Reps x Weight)

BB Bench Press

1 x 30 x 60kg

1 x 15 x 100kg

1 x 10 x 140kg

1 x 8 x 180kg

1 x 3 x 200kg

1 x 30 x 100kg

BB Incline Press

1 x 30 x 60kg

3 x 21 x 100kg

1 x 21 x 100kg + 10 x 60kg

Horizontal Machine Bench Press

4 x 35 x 100kg

DB Bench Flyes

1 x 30 x 15kg

4 x 20 x 17.5kg

AM Cardio = 1 Hr Stat Bike

PM Cardio = 1 Hr Stat Bike

[samoan_muscle]

Tuesday 11th September

05.45am Fatburners / 5g L-Carnitine / Water

06.15am Cardio Stationery Bike (1 hr)

07.15am 50g Whey Protein Shake

07.45am 50g Whey Protein / 0.5 cup Oats

10.00am 250g Chicken Breast

12.30pm 250g Chicken Breast

02.30pm 250g Chicken Breast

04.00pm 50g Whey Protein Shake / 5g L-Carnitine / 5g Glutamine

05.15pm Weight Training - Back (45mins)

06.00pm Cardio Stationery Bike (30mins)

06.45pm 60g Whey Protein Shake / 10g Glutamine / 10x BCAA Caps

08.15pm 250g Chicken Breast

11.00pm 50g Whey Protein Shake / 5x BCAA Caps

11.30pm BED

Back Workout

OverHand Wide-grip Pull-ups

5 x 10 x Bodyweight

Bent Over Rows (Supinated)

1 x 20 x 60kgs

4 x 15 x 100kgs

Seated Cable Row

1 x 30 x 80kg

3 x 15 x 150kg (?)

Iso-Lateral Hammer Strength Pulldown

1 x 30 x 40kg

4 x 15 x 80kg

AM Cardio = 1 hr Stat Bike

PM Cardio = 30mins Stat Bike

Short PM workout cos had to start work at 7.00pm and ran out of time...

[samoan_muscle]

Wednesday 12th September

05.45am Fatburners / 5g L-Carnitine / Water

06.15am Cardio Stationery Bike 1Hr

07.15am 50g Whey Protein Shake

07.45am 50g Whey Protein / 1 cup Oats

10.00am 250g Chicken Breast 1 cup Oats

12.30pm 250g Chicken Breast 1 cup Oats

02.30pm 250g Chicken Breast

04.00pm 50g Whey Protein Shake / 5g L-Carnitine / 5g Glutamine

05.30m Weight Training - Quads (60mins)

06.45pm Cardio Stationery Bike (60mins)

07.30pm 60g Whey Protein Shake / 10g Glutamine / 10x BCAA Caps

08.30pm 250g Chicken Breast

10.00pm 50g Whey Protein Shake / 5x BCAA Caps

1.30am BED

Quad Workout

5min Stat Bike Warm-up

BB Back Squat

1 x 30 x 60kg

1 x 15 x 100kg

10 x 10 x 120kg

Hack Squat Machine

1 x 20 x 1/2 PPS

4 x 15 x 1 PPS

Leg Extensions (Alternating legs)

1 x 30 x 1/2 Stack

3 x 15 x 3/4 Stack

2 x 15 x 3/4 Stack + 15 x 1/2 Stack + 15 x 1/4 Stack

AM Cardio = 60mins Stat Bike

PM Cardio = 60mins Stat Bike

[samoan_muscle]

Thurs 13th Sept

07.15am 50g Whey Protein Shake

07.45am 50g Whey Protein / 0.75 cup Oats

10.00am 250g Chicken Breast

12.30pm 250g Chicken Breast

02.30pm 250g Chicken Breast

04.00pm 50g Whey Protein Shake / 5g L-Carnitine / 5g Glutamine

05.30m Weight Training - Delts/Traps (60mins)

06.45pm Cardio Stationery Bike (40mins)

07.30pm 60g Whey Protein Shake / 10g Glutamine / 10x BCAA Caps

08.30pm 250g Chicken Breast

10.30pm 50g Whey Protein Shake / 5x BCAA Caps

1.30am BED

Deltoids / Traps Workout

Seated DB Press

1 x 30 x 25kg DB

1 x 15 x 35kg DB

2 x 12 x 47.5kg DB

1 x 15 x 42.5kg DB

1 x 15 x 35kg + 1 x 15 x 27.5kg + 1 x 15 x 17.5kg

DB Side Lateral Raises

Monster Set = 3 of

10 x 3kg

10 x 5kg

10 x 7kg

10 x 10kg

10 x 7kg

10 x 5kg

10 x 3kg

DB Front Raises

4 x 10 x 10kg

Rear Delt DB Rows

5 x 15 x 10kg

BB Shrugs

1 x 30 x 60kg

1 x 20 x 100kg

1 x 15 x 140kg

2 x 15 x 180kg

Dropset

1 x 15 x 180kg + 1 x 15 x 140kg + 1 x 15 x 100kg + 1 x 30 x 60kg

PM Cardio = 40mins Stat Bike

Did f*ck all cardio today

[samoan_muscle]

Fri 14th Sept

07.30am 50g Whey Protein Shake

08.00am 50g Whey Protein / 0.75 cup Oats

10.00am 250g Chicken Breast

12.30pm 250g Chicken Breast

02.30pm 250g Chicken Breast

04.00pm 50g Whey Protein Shake / 5g L-Carnitine / 5g Glutamine

04.15pm Weight Training - Biceps / Triceps (60mins)

06.00pm 60g Whey Protein Shake / 10g Glutamine / 10x BCAA Caps

08.00pm 250g Chicken Breast

10.30pm 50g Whey Protein Shake / 5x BCAA Cap

Biceps / Triceps W-Out

Alt DB Curls

1 x 30 x 15kg

1 x 15 x 20kg

2 x 15 x 22kg + 1 x 10 x 17.5kg + 1 x 15 x 12.5kg

Single Arm Preacher Curls

1 x 15 x 15kg

4 x 15 x 17.5kg

Hammer Curls

1 x 15 x 12.5kg

3 x 15 x 15kg

DB Tricep KickBacks??

1 x 30 x 7.5kg

4 x 15 x 10kg

Cable Pushdowns

[deegee]

Nice journal, look forward to seeing the pics

[NZPT]

great journal, look forward to the pics. nice bench stats too!

NZPT

[samoan_muscle]

Saturday 15th September

11.00am 50gm Whey Protein Shake

11.30am Weight Training (Calves / Abs / Hammies-glutes

12.30pm Cardio 1Hr Stationery Bike

02.00pm 50gm Whey Protein Shake / 1x Small Tin Creamed Rice / 10x BCAA Caps / 5g Glutamine

03.00pm 250g Chicken Breast / 0.75 cup Rice

07.00pm 60g Whey Protein Shake

09.00pm 250g Chicken Breast

12.30am 250g Chicken Breast / 0.5cup Rice

[poos_n_wees]

How did the comp go SM?