Harbour Nov 1,2008

[BANNER]

Thought Id start my log to the Harbour comp Nov 1st. This will be second comp since Sonny last year where I got a good eye opener about what conditioning should be. Anyhow thought Id chuck up stats and start my log from today. Should give me enough time to get ready. Here we go...

Weight- 109kgs

Height-6ft

BF-14%

Il put up waist, chest, quad, and arm sizes when i measure up 2nite.

Wed 3rd Dec,

am: abs- decline crunches-25,25,25,25

flat bench reverse crunches-12,12,12,12

roman chair jackknifes-20,20,20,15(each side)

broomstick twists-5 mins

cardio-treadmill, level 7, incline 5,45mins intervals 3mins on, 30secs off.

pm: shoulders, hams, and calves(post up after workout)

[biggurl27]

Hey Banner, good work on putting up a journal, look forward to reading your progress. I think you will find it is Wed 3 Sept today

[BANNER]

OH SHIT! Aww use know what I mean, must be the lack of carbs already :pfft:

[poos_n_wees]

You've started a journal!

I'm doing the same comp as you.. so this'll be fun Hows your diet looking at the mo?

Wed 3rd Dec

[jono]

Good to see another journal here

[samoan_muscle]

Best of luck for your prep...what gym do you train at??

[BANNER]

Best of luck for your prep...what gym do you train at??

Thanks

I train up at Massey uni, Im thinkin of doing my prep at your gym actually as the atmosphere reminds me of pumping iron. :nod:

[BANNER]

You've started a journal!

I'm doing the same comp as you.. so this'll be fun Hows your diet looking at the mo?

Hay thats cool. Diets been clean for over a month now. I was actully preping for Sonny but Id found the date change after Id planned my cutting period so I felt I would have been out by a few fats points.(well thats my excuse anyhow :pfft: ) Keeping it basic

7 meals, (1) 10 whites, half cup veges, 30g avocado. (2) protein shake (3) 200 chicks breast, half cup veges, tblsp hummus. (4) 2 tins tuna, half cup veges, 30grms avocado. (5) 200grms chicks breast, half cup veges, humus. (6) post workout proteinshake w glutes and creatine caps. (7) 8 egg whites, half cup veges and avocado. Every Sunday Im adding half cup rice or kumara to meal (3). And that will be the program for the next month then Il have a tutu with some carbs to see what responds best for loading :nod:

[samoan_muscle]

Best of luck for your prep...what gym do you train at??

Thanks

I train up at Massey uni, Im thinkin of doing my prep at your gym actually as the atmosphere reminds me of pumping iron. :nod:

Oh ok sweet - say hello if you end up joining up - it's not a bad gym, got all the equipment you need anyway. I'm pretty much the bber left at my gym now so shouldnt be too hard to pick out...

Just joined up at tony martins too in roskill so will be training at one or the other...

[Luigi]

so what are the benefits of having humus ?

sorry i dont know much about it thats why im asking...

[BANNER]

so what are the benefits of having humus ?

sorry i dont know much about it thats why im asking...

Apart from the fact that it tastes good my lady makes her own. Ground chick pea and olive oil, slat n pepper and a smidge of paprika I tell myself thats my good fats substitute for those meals :nod:

[BANNER]

Oh ok sweet - say hello if you end up joining up - it's not a bad gym, got all the equipment you need anyway. I'm pretty much the bber left at my gym now so shouldnt be too hard to pick out...

Just joined up at tony martins too in roskill so will be training at one or the other...

[poos_n_wees]

Sweet, sounds like you're well on your way :grin: What category are you shooting for at the comp?

Ground chick pea and olive oil, salt n pepper and a smidge of paprika I tell myself thats my good fats substitute for those meals :nod:

Oohh, gonna try this!!

Just joined up at tony martins too in roskill so will be training at one or the other...

Sometimes train here too.. got to be gentle with the plates and the wooden floors lol.

[BANNER]

Thurs 4th Sept

am- cardio and abs same as yesterday

pm- biceps, hams and calves

Bi's-2 sets warm up 20kg barbellx20,

alternate seated dumbell curls, 15kgx20(feel set), 17.5x12, 20kgx12, 22.5x10, 25kgx8, 27.5x6, 30kgx6

ez-bar preacher curls, 30kgx12, 35kgx12, 40kgx10, 40kgx10

cambered bar cable curls, 8 platesx 15(4 sets) supersetted with dumbell cross face hammer curls with 15kg

4 sets concentration curls with 10kgx9-12

Hams, lying leg curls(single leg) 52kgx20, 58kgx20, 60kgx15, 60kgx12(full stack)

Seated leg curls, (full stack)x15-5 sets

Stiff leg deads, 100kg(feel set)x15, 120kgx15, 140kgx12, 160kgx10, 170kgx6

Calves, seated calf raises, 40kgx20, 60kgx15, 80kgx12, 100kgx10, 120kgx5

standing calf raise(full stack) toes outx12, straightx12, toes inx12(3sets each alternating foot position)

calf extension on leg press, 60kg(4 sets to failure) wasnt counting

:cry:

[BANNER]

Sweet, sounds like you're well on your way :grin: What category are you shooting for at the comp?

I will do novice tall(physique) unless of course I get to 5%BF and find Im no longer as big as I thought and I will do athletic novice mens :nod:

[Arjun]

Sweet, sounds like you're well on your way :grin: What category are you shooting for at the comp?

Ground chick pea and olive oil, salt n pepper and a smidge of paprika I tell myself thats my good fats substitute for those meals :nod:

Oohh, gonna try this!!

Just joined up at tony martins too in roskill so will be training at one or the other...

Sometimes train here too.. got to be gentle with the plates and the wooden floors lol.

Darn, I used to go to Tony Martins too --> But i moved to bucklands beach this year so I've been training here (duh!)

Anyway GL with your contest prep!

[BANNER]

Friday- cardio and abs, day off for afternoon weights

Sat-am, cardio and abs, same as every morning

pm, quads and hams, leg extensions(pre exaust) 2 sets 1/3 stackx20, 4 sets (full stack)x15,12,12,12,10

hack squats, 40kgx20, 80kgx15, 100kgx12, 120x12, 140x10

barbell squats,60kgx20, 100kgx15, 100kgx15, 100kgx15, 60kgx20(ass2floor)

leg press, 200kgx15,200kgx15,225x12, 225x12, 180kgx12 superset with 10kg dumbell lunges

leg extensions, half stackx12-20 reps for 5 sets

lying leg curls, 5 sets full stack 12-20 single leg

seated leg curl, 5 sets full stackx20

stiff leg dead lifts, 5 sets 100kgx10-15

[BANNER]

Sun 7th Sept: Upper back

Wide grip chins, 4 setsx12

Hammer strength rows 4sets overhand, 4 sets under hand 30kgx20, 40kgx20, 50kgx20, 60kgx15

Lat pull downs, Full stack-5 setsx15-20

Wide bar rows, full stack-5 setsx12

Rope cable pulldowns:half stack, 5 setsx15-20

wide grip chins, 4 setsx8-10(no cardio or abs 2day)

[BANNER]

Mon 8th Sep: Chest and Traps and Rhombs

am:(no cardio :oops: )

pm:cable cross(warm up)13kgx20(2sets)

flat bench press100kgx15(4sets)

incline dumbell press 45kgx15, 47.5kgx12, 55kgx10, 62kgx8, 68kgx6

incline barbell press 60kgx15, 80kgx12, 100kgx10, 120kgx7 supersetted with

incline dumbell flys 15kgx10

hammerstrength seated press 35kgx12,40kgx10,45kgx8, 45kgx6 superset with flat flys 15kgx10

cable cross overs 13.75kgxfailure(3sets)

v bar pull down(full stack) 4 setsx15, (4plates)x100reps for 1 set,

reverse grip pull downs with long bar, (full stack) 4setsx15

reverse grip chin ups 4x12(bodyweight)

cable rows(vbar) full stack 4x12

incline bench dumbell shrugs 20kgx15, 22.5kgx15, 25kgx12, 27.5kgx12

[2guns]

yr workouts look solid bro!!

[BANNER]

yr workouts look solid bro!!

Cheers bradah, 'cuttings' a bitch with the lack of power but alls well that ends well hopefully

[BANNER]

Wed 10th Sept

am cardio and abs

pm quads, hams and calves

leg extensions(pre exaust) 5 sets 1/2 stack to full stackx20, 20,15,15,12,12

hack squat 80kg 15, 100kgx15, 110kgx12, 120x10, 140x8, 150x4

leg press 120kgx20, 160kgx15, 200x15, 240kgx15, 280x12

barbell squats 100kgx20(5 sets)

leg extensions 1/2 stack superset with lungesx20 with 12.5kg dumbells

llying leg curls, full stackx20(5 sets) single leg

seated leg curls full stackx15(5 sets)

standing calf raises(toes str8,out,and in) 4 sets each full stack

(sore ass either tomorrow or friday I can feel it already :oops: )

[BANNER]

Thurs 11th Sept

am- same cardio and abs

pm

Lower Chest

decline cable cross overs 1/2 stackx20(4 sets)

decline bench press 100kgx20, 120kgx15, 130kgx10, 140kgx7, 140kgx7, 130kgx8, 120kgx6, 100kgx10 superset first 5 sets with decline dumbell flys with 15kgx10-12

dips(bodyweight)x12(4 sets)

hammer shrugs 120kgx20(5 sets)

barbell chin raises with 18kgx20

barbell behind the back shrugs 100kgx30(4 sets)

cardio 30mins seated bike :nod:

[BANNER]

Friday and Sat off weights just cardio and abs

Sunday bi's tri's and calves

15kg dumbell standing alternate curls(warm up)x20(2 sets)

20kgx15, 22.5kgx12, 25kgx10, 27.5kgx8, 30kgx7, 32.5kgx6

superset with rope pull downs 1/2 stackx20

preacher bicep curls with ez-bar 30kgx12(5sets)

superset with close grip bench press 80kgx20, 80kgx20, 90kgx15, 100kgx15, 100kgx12

barbell curls with 30kgx15(4sets) superset with v-bar cable push downs 3/4 stackx15(4s sets)

hammer curls 15kg dumbellsx20(4 sets) tri set with body weight dips x 20 and rope hammer curls with 1/2 stack

4 sets seated calf raises and 4 sets each of standing claf raises woth alternate foot positions.

cardio 35 mins treadmill incline 5 level 7 2mins on 30 secs off intervals

[BANNER]

I will rotate this wokout log on a 5-6 day split for the next 3-4 weeks depending on my strength loss Il adjust my movements to about 80-90% of my max and raise the reps to around 20-30 range. I will post my workout change then for my 3-4 week buildup before comp to get some feed back on my conditioning and pre contest prep CHEERS ALL :nod: