half human/half machine - downloading training data...

[Android]

sounds like ur on a mission mate! man its scary to think nats are that close(cause CNIs a wk earlyer ,4 me). mite hav to rack ur brain ova these next few mths to get the dwn low on the tips and tricks of a master 8) :pfft:

ohh shoot I'm not a Master by age or by experience mate :shock:

[Android]

Best of luck with the big bulk coming up. How long is your pre comp cut gonna be?

I hope you reconsider doing the open class at the CNI's Android :pray: :pfft:

Yes I am considering it :-)

I'm not the only contender by any stretch of the imagination...there'll be other fine specimens quietly going about their contest prep, just not in public like myself.

The CNI's will be a good gauge of what's to come as there will be NO time to make changes to the physique between then and the Nats, except conditioning ... wow that's scary!

[1day]

sounds like ur on a mission mate! man its scary to think nats are that close(cause CNIs a wk earlyer ,4 me). mite hav to rack ur brain ova these next few mths to get the dwn low on the tips and tricks of a master 8) :pfft:

ohh shoot I'm not a Master by age or by experience mate :shock:

any1 that can get on stage with that difinition and mass is a master in my books :clap:

[Android]

These last few days have been maintenance, like the quiet before the storm.

As mentioned earlier I'm doing a bodypart once in 2 weeks.

Did Legs yesterday and repped out 113 leg extensions first set, it was light (of course) 50lbs which is 1/5 of the stack.

At 30 I wanted to stop, and at 60 I thought I should...but I had a conversation with my self in my head and I wasn't going to stop until I physically couldnt do another rep. That got me past the 100 mark where I would normally stop.

I know its a crazy amount to do, they pumped up something good and the following sets were small in comparison. Calf raises got a good light workout but lots of sets, lots of reps, and hammy leg curls too, but could only do 30+ reps per set. No size would be gained in these 2 weeks of work and I'm sitting on 106-107kg and still eating lots.

What's coming up, as of next week I'm going to increase my food even more, going to eat like a person 115kg in size, and train heavy and hard again but plenty of REST days. I'm going to try and reach 110kg+ in 3 mths

[Android]

My first lot of supplements arrived yesterday, these are to be put away until the cutting phase of my preparation for the Nats.

It's a tub of L-Glutamine, a tub of BCAA powder, a fat burner, a CLA, multi-vits, and an N.O/Beta-Alanine pre-workout supp.

I'll need more BCAA and L-Glutamine but this is what I am storing away for a few months.

Today I went in to do Back. I did 20-40 reps for each set of wide-grip pulldowns, where you pull the bar right down until you sit on the floor, then rep it out. The angle is different to sitting on the nice soft padding and there's a different 'feel' to the back as you squeeze it.

Seated rows were next, this time 20 reps per set.

Then bent-over dumbbell rows...nothing too hard as this is 2 weeks of REST and just keeping the size.

I weighed in at 107.5kg, my bulking up has worked wonders and despite not training I'm eating and holding my mass. 2 days ago I took a shot of B12 as I was losing my hunger and feeling like I was getting a flu (I had Wed, Thurs, and today is getting better...wow a 3-day flu is unheard of!) so really appreciated the immune-boost.

I brought my first bag of Weight-Gainer too. I haven't brought weight-gainer powder since .... ever tbh, last time was when I was a teenager trying to put weight on my skinny 68kg frame.

I think it's time to step up the calorie count as I am surely pushing my limits having only just reached 7kg over my maximum-ever weight. I am thankful I hadn't done this earlier as it gives me something 'extra'.

I really want to reach 110kg before 12 wks out from the show, and although I don't know my b/f I am guessing its easily 15%. This makes it possible to come in just under 100kg on stage...but I guess once water is gone it'll be more like 96kg...5kg more than this time last year.

I am also increasing the size of my rice container that I take to work each day. I did this 2 months ago and it got me to where I am today I mean it forces me to eat more and of course I 'have' to take more food if I want to grow - basic biology, chemistry or physics....whatever I didn't listen much at school.

Here's the containers, the first one I was using for the last 3 years up to 99kg, then 2nd one I am using now to get me to 107kg, and the closest one is the new one that will take me to 110kg and beyond! I weight the rice when I use it and see how much it is, not sure how much it wil take to fill it with cooked rice just yet.

Who cares about weight anyway it's going to be how I look at whatever weight...just a habit I have and I should try to lose it.

[Luigi]

lol that first rice container looks awfully familiar

[boostinggtir]

So do you still take bcaa an glutamine when bulking?

[Android]

So do you still take bcaa an glutamine when bulking?

I do by taking XTend, Purple Wraath, or some other intra-workout drink but I find as I eat more much food there's less need to supplement heavily.

I go for multi-vits and a pre-or intra-workout supp only, and visit creatine once or twice a year. (Done once already after the Nov comp...next one I start is in a couple of weeks I'll do SizeON which I've never tried before and that'll be my 2 creatines done for this year)

[Android]

Today was Triceps for me, I am starting to get back into high-rep training now it's time to get growth in areas that haven't grown from heavy weights/low reps.

My pre-workout was LG Science Anadraulic and Superpump250, intra and post workout was SizeON.

Tricep pushdowns with the V-bar were first and straight off the bat I got 73 reps out of the first set. Man that was awesome I picked a weight that was 1/5 of the stack and just went for it. I wanted to stop at 50 but squeezed out 10 more, then 10 more, then I couldn't reach 75!

Bit of a rest and into it again but only got 25 out, another rest and another 25, finally 30 more. A great start to the workout.

Next up I wanted to hit kickbacks while I was fresh in the my workout and chose 7kg as my weapon of choice. I did 4 sets of 20 reps each and couldn't get a single rep out past that they were painful in a good kind of way.

Next up was seated tricep pushdowns and I repped these out but forget how many I did. I think the first few sets were just 15 but I rested a bit more and went to 20+ I'm sure.

Finished off with bench dips where you put your arms behind you on a bench and feet out in front lower yourself down and up. My trieceps were so poked from so many reps today that I was shaking by 15 so it was 3 sets and home time for me.

I guess I did 300 reps in total, if I hadn't felt light-headed I would done biceps and done more of the same but it's ok, I had a PO shake and went home to cook up chicken and rice to eat.

I've eaten chicken and rice all day, baked beans, tuna, and oats as well. Extremely clean and now I want a coke :-| will head out to BK and pick up a burger and coke for dinner. I've got 300gms of cooked chicken in a bowl in the fridge so that's going to be my last meal before bedtime.

Well it's a REST day tomorrow and then Legs on Monday.

I'm preparing for another high-rep day, not too intense but I want to get some different squats done, the bar and the smith machine at least and some stiff-legged deadlifts. So I'll eat as much as I can tonight and tomorrow, some chocolate probably but no alcohol until the Nats are over with.

[boostinggtir]

Nice work out. Would you agree that tris can take a mean beating, in terms of been over trained, compared with biceps?

[Gym rat]

Very nice work out I would also agree as well triceps can take a mean blasting.

[Cliq]

Nice volume there..

Does your leg day normally include a bucket?

[Android]

Nice work out. Would you agree that tris can take a mean beating, in terms of been over trained, compared with biceps?

Seems to be the case. I've always done heavy weight and now switching to higher rep work but results aren't out yet as I've just started. In a month or two we'll know for sure 8)

[Android]

Nice volume there..

Does your leg day normally include a bucket?

Nah no bucket, no way I don't want to train until I'm sick.

[Android]

Today was supposed to be Legs, ended up just being Hammies, for 3 exercises. I switched things on their head today in many ways...

Lying Leg Curls were up first and did 3 sets of 50 reps, and another of 25 reps. The weight was the same as last time, not heavy (but last time I only managed 25 reps per set) so there's improvement in volume just on the 2nd time of working Hammies. I'm guessing next time I'll be able to do same or more. I tried to really treat the Leg Curls as bicep curls and squeezed at the top, this I normally do anyway.

Next up were standing Leg Curls and I did sets of 20. The weight was pathetically low as the Hammies were so tired already. I just put my head down and alternated without stopping for rest, 4 sets of 20 reps each leg.

Finally I did Leg Press but did it with light weight (3 plates each side).

I'll try and explain this part...I hope it makes sense...

Normally with Leg Press I do wide stance, I did this again, and I always go down deep, again I did this, but I always push upwards with my whole leg, perhaps with an emphasis on the quads and knees, it's just a natural pushing movement. The objective of the action being to straighten the leg (or just before straighten at least). But this time I concentrated on using the hip/leg to straighten the movement. The knee follows but I just tried to not push upwards using my knees like I normally do. I also placed my hands under my leg and kept it on my Hammy. I could feel the Hammy tighten and as I came down it bunches up into a ball like a bicep does. I then straightened completely my Legs. I could feel the stretch in the Hammy as if I was doing stiff-legged deadlifts this way.

It's the same idea as working back, try and use the actual muscle you want to work rather than trying to complete the movement however you can (using Biceps for pulldowns is an example...it wont give u a bigger back).

Anyway I can't say if this is good or not until i do it for months but I am willing to lower my weights down and feel the Hammy work rather than push with my knees and just get the movement done. Having said that, using knees and quads to push the weight up works the quads to I expect so it's not all gain, there's some loss in doing it this new way.

My reason is my Quads are looking fine, my Hammys still need to be bigger.

I can feel more Hammy work.

Hope that wasn't too boring to read and at least a little understandable.

Since hearing the U.S Pros talk about Art rather than a Sport I'm taking my training away from pushing weight and moving towards pushing muscle around. So sets and reps mean little to me right now altho I'll include them as a way to describe the workout.

My diet...yesterday was a BK meal (again) so today and forever is to be clean.

1.3kg of chicken and a container of rice, some apples and a banana, nothing else. I haven't yet switched to the large rice container as in the photo but I will be soon as I get back into working out fulltime again.

I weigh 107.5kg in the evening at the gym and although I had 2 weeks off I've force fed myself over 1 kg of chicken and countless carbs good and bad each day to maintain what I have.

I am taking Superpump250 and SizeON and Novedex XT

[Android]

Tonight was Chest, a long time coming can;'t remember when I last did it properly.

A HammerStrength machine for upper chest, warmup first for 30 reps then 4 sets a bit heavier for 15 - 20 reps. Well did make 20 on one set rest of them it was the pain that stopped me. Felt like my chest was being ripped apart and as I looked int he mirror at my chest (as I do) we saw blue spots appearing....ewwwww blood flow.

Maybe a panadol next time can get me to rep out further...

Next up was incline dumbbell press with 20kg for each of the 5 sets. 20 - 25 reps each set squeezing and feeling the upper chest again, really getting a good pump on and repeating that 5 times over!

Then cable flyes on a standard weight for 20 - 25 reps, 4 sets later and

3 basic exercises, 4 - 5 sets I can't remember but the chest stayed pumped up pretty well and I was admiring the tops of my shoulders as I did this one LOL...mate took photos but I need a haircut so will skip them tonight ay ;-)

Finished off with a couple of sets of pec deck, last set I pyramid down the stack until exhausted....was a long set that's all I know. Looking back I need to pick up the reps more...20 reps is too close to 12 I want to do 40-50 reps if I can in the future

Legs tomorrow, did Hammies on Tuesday so it'll be an emphasis on Quads and calves tomorrow. Fantastic splitting Legs in a week makes me happy!

[gazza]

how long have you been taking/going to take the novadex for mate?

i'm almost finished 8 weeks of it and have to say i found it to be bloody brilliant.

[Android]

how long have you been taking/going to take the novadex for mate?

i'm almost finished 8 weeks of it and have to say i found it to be bloody brilliant.

will use it until it runs out...about a month I guess?

Found it to be same as tribulus, it frees testosterone which feels good but doesn't make u feel stronger in the gym like methoxy does

[Android]

Back workout, the kind that prepares the Back for future pain.

I'm working on increasing intensity and reps on all bodyparts and today's Back workout was a trip around a load of Back exercises going for as many reps as I can.

Today I gave myself plenty of rest between exercises, next time the rest will be less...and less...and less.

I did partial deadlifts first up. Sets were 20 - 30 reps with 60 and 100kg.

Seated row machine next, first set was 100 reps wide grip. This took me ages and I alomost gave up at 50, then 60, then 70....then resolved myself to do 100. At 90 I had to rest-pause the last 10! The following sets were 30 each and close grip.

Next was incline dumbbell shrugs for 20 rep sets. By this point the middle of my Back was as weak as a kitten, the shrugs were only 20kg but failure was reached each set of 20.

I jumped on the pec deck last and raised th eseat as high as it would go, grabbed the bar (not the hand grips) and did rear squeezes with bent arms to finish off the middle of my Back.

As I was walking out the gym I stopped and jumped on another kind of seated row machine with close grip and repped out 40, then 30 reps. I held my lats tight each time they never got a workout today. Finally I did a set of lat pulldowns and left.

Was really happy with high reps today. The workout missed out Lats and major lower back work so I'll address that early next week.

Where did all my energy come from to rep out so much? I had 2 superpump250 serves...1 an hour before the workout and another 30 minutes before, as well as an energy gel, plus all the food I'd eaten before the 3pnm workout.

Brought my chicken meat for the following week from Aussie butcher...$105

[gazza]

how long have you been taking/going to take the novadex for mate?

i'm almost finished 8 weeks of it and have to say i found it to be bloody brilliant.

will use it until it runs out...about a month I guess?

Found it to be same as tribulus, it frees testosterone which feels good but doesn't make u feel stronger in the gym like methoxy does

really?? something has definatly been increasing my strenght levels of late and the novadex is the only supplement i haven't used before so i would have to put it down to that, recovery is a lot better too.

it claims to be anti aromatase as well so that has to be good, increased test and less estrogen.

[Android]

Today as an unbelievable day for Arms.

What made it good was the high-rep work, I refused to go heavy and instead went for 30+ reps. Still need to work up to 50, can't wait for that!

What happens is the first few sets are painful after 20 reps, and then as you go through the workout there is no pain at all, just a slow numbing sensation and that swollen look.

Did all of this 20+ rep sets:

Preacher curls (concentrated on top half squeeze)

Seated Tricep pushdown machine (some Preacher curl during rest to keep the bicep pump)

Ez curl Skull crushers until failure then close-grip press

Ez curl barbell curls

Tricep pushdowns with rope

Cable Tricep kickbacks superset with cable Bicep curls (single arm)

That was 4 exercises for Triceps and 3 for Biceps and left feeling on top of my preparation. Really hungry this afternoon, included a BK HellRaiser, large coke, and soft-serve cone. Chicken-wise I've already had 750gm (raw weight) and have 400gms left to cook to split between dinner and before bed.

Tomorrow is shoulders and I don't know how it will go since Arms are poked but I will have Tuesday off so will hang in there.

My Back (middle part and mainly traps) feels totally worked over and my Legs are just coming back to normal. I feel like taking it easy the last 3 weeks is paying dividends as far as energy for the gym goes.

[luv.me.oats]

I thought you were having a day off today?

Aussie Butcher ? Mad Butcher had chicken breast (skin on) for $10.99 per kg, stocked up $80 worth.

Ah yes sighted you yesterday too in your sexy black mobile.

Will pm as u are on line, me mobs is dead.

[Android]

Pwned my shoulders tonight bigtime.

First up was a seated machine side lat raise, repped out 35 to kick-start the action. Man my shoulders hurt from Arms yesterday and Chest a few days earlier...I think during Arms I was squeezing shoulders too hard they got a bit of a workout.

So first few sets were hard to do but after that they were pumping up and the lactic acid pain was lessened.

Won't bore u with details, everything was 20-30 rep sets and we pressed, and raised light'sh weights (8kg dumbbell side raises is pretty light). I can't get 50 reps from any shoulder exercise but I'm going to try and work my way up to that.

Shoulders were pumped up and sticking out sideways under my fat which was why it was a good workout. Also each exercise we really pushed past our limits, with rest-pauses until the shoulders hurt too much or collapsed.

Tomorrow is REST day, very well deserved and necessary because Wednesday is Legs.

After workout back home had chicken and rice for dinner, now at 9:30pm it's baked beans and tuna am still quite hungry for more food

[Android]

Several times tonight I got dizzy, had to close my eyes and hold onto something solid, and hobbled out of the gym like an old fella who's lost his zimmer frame.

That's right it was Legs night tonight!

I ate more than usual today by a bowl of oats and what a difference in energy and intensity I had. I also took 2 scoops of Superpump250 instead of 1, and sipped SizeON.

Seems to blow me up nicely, my Legs really pumped up and went quite hard on me. Didn't do Hammies or Calves so Saturday will be the day for those...kind of touched Hammies with Squats and Leg Press but our aim tonight was Quads.

Warmed up with Leg Extensions, first set was 69 reps, rest were all 20 as I increased the weight to pre-exhaust and not just pump the Quads up.

Then we did Smith machine squats, 40kg, 80kg, and 120kg right down, slow and steady, 20, 15, 12, 10 reps. Very wide stance, feet behind the bar line and strict as, with a squeeze at the top. This is where I felt dizzy after each set.

Lastly close stance Leg Press for 20+ reps each until the legs were exhausted. Even slowed it down to rep out 1 or 2 more, rest-pause, then 1 or 2 more to totally squeeze any life from them. This exercise is what made me walk funny and the inner legs were rubbing more against each other than they ever have!

Came home drinking a post-workout shake of protein and glucose, then straight away had a tine of baked beans, now eating 400gms chicken and rice - feel good!

[Gym rat]

Nice leg train Android it might be a good idea to hire a moblity scooter just be on the safe side of thighs.