journey to Wellington April 09

[wilty]

Well here we go... i have procrastinated too long and finally have decided to compete in Wellington in early 2009. I have done a couple of shows before but have not got the results i wanted so this time i am going to put everything into it. Hopefully i will be able to post some pics soon. At the moment i am weighing in at about 97 kg with an estimated body fat of 11%. I am wanting to compete in novice over 80kg through NZFBB. By using this journal i will lay all my training and diet on the line. I have the help of an awesome trainer and i know with my hard work it will all pay off.......

So here we go.

TUESDAY 20th

Food intake

1 cup oats+ 4 egg white+ 2 scoops whey, 1 cup of youghurt and protein powder, 1 tin tuna + 1 cup rice+ veges, protein shake and 2 rice wafers, 300 gms chicken+ 200 gm kumara+salad, 4 rice wafers + 2 tsp peanut butter.

Aiming for 2-3 coffee's a day and aiming for 4 litres of water a day.

Training: Shoulders/Calves

BB press 40kg-12/50kg-10/50kg-10/55kg-10/60kg-9

db press 27.5k-9/27.5-10/30kg-10/30kg-9

side lat raise(10 full/10 partials) 2x12.5kg,2x15kg

bb front rasie (10full/10 partial) 1x17.5kg, 2x20kg

rear delt cable 10kg-12,10kg-12,10kg-13

rear delt machine 70-12,80-10,80-10,90-10,90-10(30 sec rest between sets)

bb shrug 120kg-12x4

db shrug 45kg-12, 45kg-12, 45kg-10

stand calf 135-15,135-15,150-15,165-15,180-12

seat calf 60-15,60-15,70-12,70-12

no cardio today but really should do some

so there we go watch this space

Ain't nothing but a peanut

[poos_n_wees]

LIGHTWEIGHT BEBEEEE!!!!111!!

Good luck with your prep Wilty! Look forward to following your progress

[wilty]

cheers poos and wees

hopefully doing the journal will keep me focused

[biggurl27]

Hi ya, cool you posted your journal like you said, will be keeping an eye on you bud :grin:

[Luigi]

good luck will be keeping an eye on journal.

[wilty]

hey all...installment number 2 and unfortunately not in the flashest of moods. Had to do pyometrics on course yesterday and have picked up a niggle to an old injury.......anyway got ina good chest and tricep workout as follows

BP 60-15/80-12/80-12/90-10/90-10

incl db 30-10/32.5-10/32.5-10/35-10

incl db fle 25-10/25-10/27.5-10

db decline bp 35-10/35-10/37.5-10

x-overs (30 sec rest btwn sets) 16.25-10/18.75-10/18.75-10/18.75-10/18.75-10

rope pushdown- 26.25-10/28.75-10/31.75-10/31.75-10

ohead rope ext(30 sec rest) 18.75-10/23.75-10/23.75-10/26.26-10/26.25-10

tricep ext m,achine 90-12/100-12/100-12/120-10

bar dips bw-10/bw-10/bw-10

abs 3 sets of swiss ball crunch, 3 sets of crunches/3 sets of oblique crunces.

Diet has been great as has water intake...no junk food today.

Shaun

Ain't nothing but a peanut

[teamfatboy]

Hey shaun,

great work, some big lifts in there - setting a good foundation.

[biggurl27]

Harden up mate, just do excercises that don't strain your injury, ways around it, don't think about it, be possitive and it will heal. Won't see ya at the gym for next week as doing cardio at home watching 5 five with the kids.

Haha water intake good, not surprising with that freeking 3 litre bottle you lug about :pfft:

[wilty]

Yeah it is FRiday roll on the weekend.......

Did back today and got a great pump....

Wide grip front pull down 60-12/66-11/72-8/78-6/84-5

close grip front pulldown 60-12/66-10/72-8/78-6/84-4

db row 4 sets 32.5kg-12 reps

bb row using smith machine 70kg-4x8

deadlift (yes i did deadlift last) 110-8/100-8/110-6/120-4

threw in some preacher curls as well....You know what they say "got to do curls for the girls"

preacher (machine) 100-10/120-8/140-6/160-4

swiss ball crunches 4 x 25

oblique crunches 3x15

did 15 mins on stepper at the end........

Diet all good no egg whites today as i could not be bothered....going to treat myself to a big treat meal tonight yee haa

Ain't nothing but a peanut

[teamfatboy]

threw in some preacher curls as well....You know what they say "got to do curls for the girls"

preacher (machine) 100-10/120-8/140-6/160-4

Ain't nothing but a peanut

OMG - tell me those weights are in pounds :shock:

(makes mental note to enter Masters, not novice :oops:

[wilty]

preacher machine are in pounds...everything else kg's

[teamfatboy]

Even in pounds, still awesome numbers - well done!

[wilty]

another day,,,,,, now todays entry may sound weird considering i did some bicep workout yestetrday but today i did arms.... unfortunately i overtrain and love the gym... i know i will get the comments about resting so please don't give a lecture ha ha ha..

anyway

alt db curl- 12kg-12/14-10/16-8/18-6/20-4

cable preacher 80-13/100-10/120-8/140-6/60-21/70-21

bb curl- 27-12/30-10/35-8/40-6/45-5

rope pushdown 100-12/110-10/120-8-130-7/70-20

rope ohead ext 70-12/90-10/100-8/120-6/60-20

one arm reverse pushdown 50-3x15

toe press 120 4x30

abs did crunces and swiss ball crunches

Cardio.... i did 15 mins of pyometric work which helps with core and gets a great sweat going...

diet is going ok.. did not eat much crap last night but not feeling very hungry today

Ain't nothing but a peanut

[wilty]

hey all

rocked it in the gym today...

even though diet has been bad and sleep really bad i had a awesome shoulder workout.....

here it is as follows.

seated bb press 40-12/40-12/50-8/50-9/52.5-8/55-8

side lat raise s/s with front raise

side 15kg 3x8

front 10kg 3x8

rear cable raise 7.5-12/10-10/12.5-8/15-6/17.5-4

hammer shrugs 80-12/110-10/130-8/130-8/150-7

db press 22.5-12/25-10/27.5-8/30-6

toe press 120-30x 6 sets

stand calf 15-10/150-10/165-10/165-10/180-10

3 sets crunches

3 sets swiss ball crunches

there we go

[tii]

What gym in Wellington are you at and whats ur height?

Have similar goals to you but I'm probably your probably over 180

oh and age?

[jono]

Hey good stuff, why dont you do deads first? Just curious.. :grin: