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

[HarryB]

Nice work bro.....

[HarryB]

You looked really good bro, my 2c is don't sodium deplete too early because your body needs it so transport fluid into the muscles with your glycogen loading. And it does cause an excess aldosterone after a couple of days which will cause that softer spill over look. If you keep your sodium up and think you're spilling over, ummmmm that's what diuretics are for lol pretty much you were saying anyways just reaffirming it for you.

Look forward to seeing a fuller and tighter Android at the nats!! Definitely nice balance and the roundness I knew you would have seeing you when you were in Sydney! Now just fill that shit out and create deeper separations!!

[train hard]

Had a couple of guys from my gym compete in your show and they all said the guy that won the 90s to 100 class looked awesome your doing something right :wink: don,t be discouraged at losing to Nathan that guy is a freak and been around along time hope you do the Nats and come in peak condition and you will give him a good run for his money along with who ever else turns up be cool too see what you look like live congrats :clap:

[Android]

Cheers all :-)

Really glad it's over and can get back to normal eating today. Eating and drinking loads of everything.

Good to get it done, will try and correct the conditioning mistakes for Nats by making some of my own decisions. I know what worked for me last time but I also know I came intot this show at a high bodyfat % so any amount of waterloss isn't going to hide fat.

With only 2 weeks to go there's little time left and the volume training takes forever to get done in a workout. so I'll make this change:

Will be adding a 1/2hr workout in 5:30am followed by 1hr cardio. Then in the afternoon it's med-high volume sets (25-50 rep sets) followed by 1hr cardio.

That's 1.5-2hrs workout plus 2hrs cardio a day.

The morning workout will be Legs, and Lower Abs. These areas need as much high repitition work as possible and in the case of Legs would only otherwise get 2 workouts done before I had to stop doing them a week from the show.

Will add in liquid Stanz to Tren and Prop and should see a big difference. Main focus though is on fatloss and lots of food...if that makes sense. So I will increase my intensity on the cardio machines rather than cruise for an hour.

[Android]

Food for Sunday wasn't over the top in terms of quantity but I went for things I couldn't eat in the following 2 weeks really. Times are estimates and unplanned, just put them in for some reference to the day.

******

Sunday

******

9am

50gm WPI Shake

Large bowl of Muesli with Trim milk

Bacon and 6 Scrambled eggs

Apple

10:30am

300gms Tuna and Salmon sashimi

12:30pm

200gms Chicken and 50gms White Rice, Apple

2pm

40gms Cream Cheese on 10 small crackers

100gms Chicken

4pm

Coke Zero

Handful of Almonds

Banana

5pm

Burger Fuel burger and thickshake

6:30pm

Steak and potato/pasta thing for dinner at Vivaces with a Vodka Martini

Movie theatre icecream with chocolate and nuts

9pm

Esquires Cheesecake and large flat white

10pm

Apple

[Android]

This morning I am 105.8kg and of course nice and full on fats and water.

Started off with 1/2 hr workout did Leg Extensions with 1/2 stack for x4 25-rep sets then fulll stack for x3 8 rep sets. Stiff-legged deadlift was 4 sets of 15 reps with 60kg. Seated leg curls was 1/3 stack and x3 12-15 rep sets.

Cardio on the crosstrainer was good pace did 125-130BPM for an hour with no break and plenty of water.

Post-workout and cardio had a 50gm WPI shake and a 40gm packet of raisins.

Got home and had a bowl of cooked oats with 5 cooked egg whites mixed in. This is what I used to eat pre-contest so going back to that.

Today food taken with me is in 3 boxes and total has 800gms (uncooked weight) chicken breast, 200gms (uncooked weight) Basmati Rice, and 1/2 kg mixed veges.

Pre-workout is a 50gm WPI shake and half a 40gm packet of raisins.

Post-workout and cardio will be a 50gm WPI shake and half a 40gm packet of raisins.

Dinner will be meat and veges, no carbs.

Supper will be white fish and an apple.

[nate225]

Well done Andrew. :clap:

[HarryB]

Got to fill out more and dry right out big man! You can look a lot better come nationals so DO IT!

[Android]

Well done Andrew. :clap:

Johnson

Cheers man, one more to go...oh how I envy SG right now LOL

[soundsgood]

Whats that? I can't see my screen through the big bag of potato chips in front of me hahaha :wink:

Only 2 weeks to go bro! Nail the conditioning and the overall title will be yours!

[Android]

Today was Shoulders and Triceps.

I had 2iu insulin then a chicken, basmati rice, vege meal at 4pm. At 4:30pm I had a WPI shake with packet of raisins.

Training started at 5pm and I weighed in at 108kg...haha fuckn love it.

I warmed up with x6 25 rep sets of shoulder press machine. Then a rear delt machine that kind of was like a seated row but the arms work rear delts, mostly.

Dumbbell side raises was 12.5kg, then 10kg when failing. By 2nd set my delts were the biggest I'd ever seen them and tight as a drum. I actually prefer this look to competition look...insane looking but was in a new gym so didn't take pics. Did heaps of these sets and last 3 sets went down to 5kg plates in each hand.

Did cable pull ups for front delts with a rope holding it away from the body, light weight repped out to 25 each set. Delts pumped so hard I had to make 2 attempts to lift my arm up and adjust the cable. No shit.

Finally did cable side raises again in 25 rep sets and concentrated on keeping arm straight and lifting higher than shoulder height for a squeeze.

Triceps next was rope pulldowns sets of...well i started going light but felt strong so did heavy 12 rep sets. Just how I felt today. Did a heap of these I forget how many sets.

Did kickbacks next with 8kg dumbbells for 4 sets each arm and holding the squeeze at the top for a little longer.

Cardio was 1hr on a bike at average of 120 BPM.

Overall session rocked with 8kg gain in 3 days of filling muscles with carbs and water this is my fastest gain lol I wonder where it will end, tomorrow, Wednesday? Will I hit 110kg and 5% bodyfat? Am seeing Nutro tomorrow for measureup so will see what my LBM is. It was always 97.5kg over the past 10 weeks so keen to know...

[Android]

Supplements I take when waking up at 5am:

50mcg T3

x6 BSN Nitrix

x2 Multi-Vit + oils

Fat-burner with Synephrine, 40mg DMAA, 200mg caffeine and other things.

This morning's workout was 20mins long and all Leg Press.

I honestly lost count of reps I had the sounds on and just repped. Different feet positions, different pace, some from all the way down to 3/4 up and then down again so pressure always on the Legs, that sort of workout. Was 2pps but after a few sets move to 4pps. Stretched Quads out occassionally of the machine by folding legs under me with knees out front and leaning back, really stretching the fascia if I can.

Cardio was great first 30mins pace was 130 BPM, then backed off to 120 BPM for remaining 30mins.

Weighed in at 107kg this morning and have measurements in an hour so will see what that is composed of.

Post-workout and cardio was 40gm packet of raisins and a 50gm WPI shake. Got home and cooked oats mixed with 5 scrambled egg whites, yumm!

[Android]

Had my measure-up this morning and am up 1.5kg LBM to 99kg. Seems to be my maximum given I achieved it with the rebound effect off a show.

I have to lose 2% bf in 10 days to come into the Nats at 4% or less so have decided to swap out the 1/2hr morning workout with cardio...so it'll be 1.5hrs cardio in the AM. Oh joy!

I did consider waking up at 1am and doing an hour cardio around the streets but will first try a midday walk I think. This should give me 3 cardio sessions a day of 3hrs total. I hate this just thinking about it but there's an end and it's only next Saturday.

Looking around there seems to be a formula floating around for maximum T3 dosage and it's 1.7mcg T3 per kg. I'll pop a 50mcg tonight to make it 150mcg and see what happens. 125mcg was fine a week ago.

I started taking liquid Stanz @ 50mg a day today so will likely sweat a bit tonight.

We discussed the water issue and the solution was to bring it in a day and a half later than what I did this time. I'm not sure I'll do that tbh it's obvious advice to make a slight change but doesn't seem enough for the Nats to make a difference. I have to come in looking way different for some impact. If I can lose 2%bf and hit condition I'll look different alright.

Not sure who is in the 90-100kg Open class. Nathan O'Hearn is over 100kg, Joe Ulberg is under 90kg (isn't he?). Anyone know who made it into my class?

[soundsgood]

Lance McMillan wasn't in your class at the Waikato show? Dont know if any of Darryns Rotorua boys Tim or Daniel Amos qualified this year. You best bet is to check muscleimaging.com and see who placed in your class at each show. To be honest its been pretty slack on the updates this year. The NABBA WFF Pan Pacific show I did 6 weeks ago doesnt have the class winners up yet :naughty:

[Android]

Lance McMillan wasn't in your class at the Waikato show? Dont know if any of Darryns Rotorua boys Tim or Daniel Amos qualified this year. You best bet is to check muscleimaging.com and see who placed in your class at each show. To be honest its been pretty slack on the updates this year. The NABBA WFF Pan Pacific show I did 6 weeks ago doesnt have the class winners up yet :naughty:

Yeah he was, at least I just knew him as Lance. Good physique on him.

Good idea will check that out mate cheers

[soundsgood]

Dude with that rebound you are going to really struggle to weigh in under 100 anyway. Good luck with Nato lol

[Android]

Tonight was Back

I did heavier weights I feel strong again am all car bed up and at a good steady weight again of 106-107kg.

Bent over barbell rows I warmed up with the bar, then 60kg, then 80kg did 4 sets of 15. Nothing to failure, getting the squeeze and steady rep cadence for all of them.

Lat pulldowns next and worked down to 2/3 stack and did 4 sets of 12-15 reps, again deliberate reps, concentrating on the muscles involved.

Seated row machine like cable row but has arms. Close grip and low pulling for lower lats.

Next a different seated row machine, the common type that has close and wide grip. Did close grip mostly heavy almost the stack. Then wide grip with lighter weight.

Hyperextensions last, nothing special, no weights used.

Abs crunch machine next with 3/4 stack weight, think it was 5 or 6 sets of 12-15 reps.

Some reverse crunches on the flat, was 6 sets of 8-10 reps.

Cardio was 1.5hrs long! 45mins on bike, 45mins on cross trainer.

First time done it for this length of time, was ok tbh...boring but ok. Got same for all cardio sessions from now on.

Just taken some GHRP-6, and will be taking all next week off work as planned. From Saturday it'll be 3 cardio sessions a day and 2 workouts.

[Android]

Dude with that rebound you are going to really struggle to weigh in under 100 anyway. Good luck with Nato lol

I know it's a concern for me, am sure it'll drop and think about 3-4kg is water held in the muscle and under the skin...take 2kg fat out from my cardio sessions and I should come in same but leaner

[Android]

1 and 1/2 hr cardio session this morning. Was 25mins on bike and 1hr 05mins on crosstrainer, average was 110-115 BPM which I hope is a good fat-burning zone for me. Will get re-measured this Friday if I can jsut to see if I've moved some fat around. Might be too early I am not sure if fat melts away the day you do cardio or whether it's a gradual process just know that overall it disappears eventually with cardio.

Post-cardio did 2iu insulin and some GHRP-6 and ate a 40gm packet of raisins with a 50gm WPI shake. Got home and had 8 large egg whites with one yolk.

I am hungry but can't eat again until 10am.

Morning weight is 105-106kg now, back to small carb meals is probably why, like 2 small mouthfuls of kumara with each meal and that's it.

Gary Jones suggested I just go into the next comp as I am, this is me yesterday morning...

[nate225]

Swole! :nod:

[soundsgood]

Holy crapamoly! Looking full as! Gary would have taken a second glance when he saw you lol.

If you can come in that full but keep midsection tight you will be unbeatable!

[HarryB]

He's not wrong bro!!!! That's full and hard!

[I Declare War]

Looking like a monster there mate! A real bodybuilder.

[thatwaslight]

f*ck massive! that is a bodybuilder!

[Android]

This morning b4 my 10am feed I couldn't stop myself from buying a chicken Vogel sandwich...hunger pains made me do it, so I didn't eat the kumara in my 2nd meal at 10, simple.

This arvo I had Chest and Biceps, while the All Blacks were using the gym. I was using the HammerStrength machine seated incline press and was shocked at the weight I used. I just quicklywent from 1pps, 2pps, 3pps to 4pps. This machine can't fit anymore than 4pps and most I cud do was 2 -2 1/2 pps cos it's half incline , half shoulder press really. I know the strength wasn't from carbs. Got off the seat after 12 reps with 4pps and Richie McCaw is just standing there watching, from his not too shabby incline bench of 2.5pps - lol was stoked with the strength!

Backed off with incline dumbbells next as I didn't want to injure myself just because I cud lift heavy. Warmed up with 35kg and then did 45kg low rep sets.

Finally almost flat bench dumbbell flyes with 15kg, 20-25 rep sets and Chest was pumped.

Preacher curl next and after a couple of warmup sets did 3/4 stack sets in 10-12 reps. Did 6 sets.

Single cable curls with 2 different grips, hammer curl across front of body and straight curls. Did around 10-12 sets of this until peak was exhausted and pipes were huge.

The muscles feel fuller despite am still relatively low carb...less than 200gms.

Cardio was a walk around the block with a sprint up a hill, then on the treadmill for an hour.

Tonight GHRP-6 at 100mcg, yesterday and this morning was doing 200mcg but it's gonna be too outrageous on hunger for me, I don't need reasons to eat more! Will stick with morning and bedtime shots as I don't have PWO meal now that cardio is after workout.