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

[Android]

cheers guys

bring on Dec 8th!

[Android]

I've made a training change going forward that will hopefully help me achieve my upcoming goals.

It's my intention to continue competing in CAPO and improving on my 3 major lifts. At the same time I want to continue with Bodybuilding and the first goal is to always win my class.

I am not good at following programs, that's just a fact. I give up, get bored, or think I know better LOL.

So to satisfy both goals for next year I will do what I did for the first CBC comp and that was dedicate my first compound lift of the workout to Power Lifting. Do the first exercise PL style aimed at improving my strength and working heavily on technique. Then make the switch to bodybuilding exercises to add muscle size for the remainder of the workout.

I like the easy concept of 8 sets of 3 reps that VP mentioned a while ago. This is simple, easy to follow, and easy to make incremental increases. Some variation on that would be ok with the occassional 1RM day to satisfy the ego and test the progress.

For bodybuilding, it's the 4 or 5 sets in the 12-15 rep range on exercises that target certain muscles of course, volumize and stress the muscles enough and then eat and keep them filled up straight after the workout.

When it comes to preparing for a PL comp I'll likely start hitting the workouts a bit more PL specific about 6 weeks out.

This, I hope, will satisfy my desire to be strong on the platform and good enough to keep winning my classes on the stage.

For now, it's time to cycle off and shed some fat for summer time, get fitter again. I think around 110kg is comfortable enough for me between now and New Years.

[Big john]

Android = the stan efferding of new zealand? 8)

[soundsgood]

Just looked at the results of the capo nationals and it appears you have the highest total. Doesn't that make you the number 1 lifter in capo (NZ champ) disregarding wilks etc?

Nice work bro

[Android]

Oh cool....do I get my Pro card now?

[Optimass]

Yep - points asside Android is in pole position. Panzer still to post all 3 lifts although equiped.

Great to see another "powerbuilder" leading the way in powerlifting hahaha :grin:

[Android]

High reps for life!

Quick update...the Prime Minister just came through our building this afternoon, opening ceremony stuff.

I tried to get away quietly but he saw me and called me over, I ended talking to him across a row of desks.

He asked me a few questions...

PM: Does anyone here know your name, you must spend alot of time in the gym?

Me: they all know my name, I don't all theirs :pfft:

PM: Are you a bodybuilder?

Me: yeah kind of

PM: What can you bench?

Me: 200kg

PM: Wow that's alot *looks at bodyguard to see if he can bench that LOL*

PM: how old are you?

Me: ummm...*thinking* ... 41

PM: you're in great shape

Me: thanks

PM: Do you want a job with my guys? (points to bodyguard saying I should join the Police)

Board member: speaks up telling PM he can't have me

PM: How much do you weigh?

Me: 120kg

PM: How long have you been doing this?

Me: 12 years, was 69kg before that.

PM: Wow, if you stop going to the gym and working out what will you weigh then?

Me: about 100kg

Then I kinda waved at him like that was enough, and he laughed saying "so you've had your 20 questions....ok fair enough".

funny!

[Phedder]

Surely the first question he should ask when offering a bodyguarding job is if you voted for National

Great results at the comp, especially that deadlift. Definitely come a long way :clap: With a bit more strength specific training and some technical refinement, 300kg is yours next year no doubt :nod: The biggest issues I spotted in that vid is you lifted straight up, instead of lifting back and up if that makes sense? You can use your bodyweight to help leverage the bar up by creating tension and sitting back a bit more before lifting. Hard to explain online but I'm sure Big John, Opti or Steak would be able to give you some pointers. A lot of brute strength there waiting to be untapped :twisted:

[Android]

Hahaha cheers Big John, but as long as you remain the deadlift king I'm way off that title!

Surely the first question he should ask when offering a bodyguarding job is if you voted for National

Great results at the comp, especially that deadlift. Definitely come a long way :clap: With a bit more strength specific training and some technical refinement, 300kg is yours next year no doubt :nod: The biggest issues I spotted in that vid is you lifted straight up, instead of lifting back and up if that makes sense? You can use your bodyweight to help leverage the bar up by creating tension and sitting back a bit more before lifting. Hard to explain online but I'm sure Big John, Opti or Steak would be able to give you some pointers. A lot of brute strength there waiting to be untapped :twisted:

haha...oddly I have never voted before.

I don't mind who gets in, as long as they takes turns we get balance imo

Agree Phedder, my brute strength must be close to it's limit and I need technique to add on more weight. A stronger core and bigger hammies are both on my wish list for next year just to be sure I gain another 40-50kg in raw total.

300kg is my next goal, you mind-reader you!

[soundsgood]

High reps for life!

Quick update...the Prime Minister just came through our building this afternoon, opening ceremony stuff.

I tried to get away quietly but he saw me and called me over, I ended talking to him across a row of desks.

He asked me a few questions...

PM: Does anyone here know your name, you must spend alot of time in the gym?

Me: they all know my name, I don't all theirs :pfft:

PM: Are you a bodybuilder?

Me: yeah kind of

PM: What can you bench?

Me: 200kg

PM: Wow that's alot *looks at bodyguard to see if he can bench that LOL*

PM: how old are you?

Me: ummm...*thinking* ... 41

PM: you're in great shape

Me: thanks

PM: Do you want a job with my guys? (points to bodyguard saying I should join the Police)

Board member: speaks up telling PM he can't have me

PM: How much do you weigh?

Me: 120kg

PM: How long have you been doing this?

Me: 12 years, was 69kg before that.

PM: Wow, if you stop going to the gym and working out what will you weigh then?

Me: about 100kg

Then I kinda waved at him like that was enough, and he laughed saying "so you've had your 20 questions....ok fair enough".

funny!

Fucken lol!

Post of the month \:D/

I bet you've given John Keys bodyguards an inferiority complex now hahaha

[bar-belle]

Ditto ^^ great post.

Cool to catch up with you last weekend. Impressive lifting :salute: Like your conventional deadlift....you made it look so easy :grin:

[Big john]

wouldnt change your deadlift imo bro (srs)...if it aint broke, dont fix it. if you want to work technique go sumo LOL...conventional is just brute force trauma

[Android]

Yeah Big John I've done Sumo twice now for comp prep and been surprised on comp day with PBs lifting conventional.

Seems to be something in that :-)

[Kalidane]

Awesome result and cool story bro

Them close protection guys must have been well surprised to run into a unit at a pencil-neck factory!

[Android]

Sunday post (not Monday as the forum time above says...its wrong)

Back into bodybuilding.

Started back taking PWO shake with Glucose and WPI. And exercise-wise back into the 8-15 rep range. 15 for lighter weights, pumps and warm-ups, 8 reps for the heavy stuff.

I just did 2 upper Back exercises today, Shrugs and seated rows. Did pyramid up rather than my usual warmup, mid-weight, heavy weight for sets routine which gives me about 8 sets per exercise. This time I used 10kg plates as I hit the heavier weights which I rarely use.

Shrugs were on a plate-loaded hammerstrength machine. Started on 1pps and did 2 warmup sets. THen 2pps did a couple of these. Then 3 pps, then 4pps. At 4 plates my grip only allowed me to do 5 reps before slipping out of my hand.

I will continue to do this for my grip strength. But Traps weren't exhausted so I dropped back to 3pps where my grip could hold for 10-12 reps. I did a couple more sets. Haven't done Traps for months.

Seated rows were on a hammerstrength machine.

I set the seat low and did these one arm at a time starting with 2pps. Easy 15 reps each side so I concentrated on the muscle and alot on the eccentric part of the movement.

Added 10kg each set and worked my way up to 4pps. Was getting 8 tough reps out each set and inner Back and Lats were feeling strong but tiring. Did a few sets at this weight.

I did some Hammy stretching after this workout.

PWO in the car and then later dinner was seafood. Followed by snacks in the night like natrual peanuts and unnatural popcorn.

Today Traps are starting to hurt, inner Back also feeling tight.

Starting measurements before bodybuilding again are that my Arms are 20" cold, and my Legs are 28 1/2" cold. Despite not working Arms much for PL they're holding their size so I am confident they'll get to 21" after 3-4mths BB training. Got alot of work todo on my Delts which have also been neglected so thinking I'll stop with flat bench press and go back to just Incline for Chest which will utilise the front Delts abit.

Of course the occassional flat benching is allowed :-)

[Android]

Arms today.

I need to get a pre-workout that numbs the lactic acid while working out. Last time I used iSatori H-Blocker it did that and more for me, 4 years ago so will visit a few places and find some. Has all the beta-alanine goodness and stuff as well but something numbs the pain I remember smashing biceps with just major pumps and no lactic acid pain, vividly.

Trained with girlfriend today so got a few tips on different ways to do things, always helpful.

Alternated exercises starting with barbell curls, sliding up the front of the body keeping elbows far back.

Then cable pushdowns. Halfway through changed to straight arm almost like lat exercise but a variation that really hit a new area of Tricep for me. Then finished off with normal ones.

Cable curls one arm at a time, then overhead extension on the cable to stretch the tricep out.

Lastly was standing supinated dumbbell curls one arm at a time.

Finished with some core work, mostly targeting the lower abs this time and was done.

Feels good to be back BB'ng, but today in LM was over-packed hence why we stayed with cable for many exercises. No harm, still made good with what we had and happy with the workout.

[Android]

This morning got up and was out the door at 5:30. Came back home from a walk at 6:45am was an easy stroll first time out but felt good to get up early again.

Another change I made recently is with diet. In the last month this has moved away from chicken every day to beef. Have lowered the amount I take in the day from 1kg down to 0.5 - 0.75kg. Training is not to muscle failure so not feeling like I need to eat as much protein. Recovery will tell me to adjust but early days and feeling like I recover from a workout ok. Am buying Flank steak which stir-fries perfectly into a nice soft meat if you just cook rare and let the heat in the meat cook itself a little longer. And $12/kg is comparable to chicken breast most days.

I will be using the SARM Osterine in my PCT instead of DHEA, with some Nolvadex of course.

[Android]

Shoulders workout last night.

Started with hammer strength shoulder press, worked up to 3pps and did a few working sets of 4-6 reps. Strength feels great!

dumbbell side raises next with 12.5 and 15kg dumbbells. Did this on a steep incline seat so couldn't cheat. Did 10-12 rep range of each weight, probably 6 sets in total.

cable side raises next to the front of the body. Did 20-rep sets for a wicked pump. Palms were facing upwards to shift the focus of stress onto the front delts slightly while still working the sides.

Seated lateral raise last and did 6 sets in the 12-15 rep range. My delts love this exercise it's strict and there's always stress with no relaxing point. I don't drop down to my sides I always keep the pressure on so time under tension is for the length of the set.

Muscle-sore delts last night, feel nice and tight this morning. First BB delt workout in a loooong time

[Android]

Legs today.

Squats working up to 5pps for a couple of short fast sets of 2. Then backed off to 4pps for 6-8 rep sets, fast, as soon as I am up its back down again to keep the tension on the whole time.

Leg Extensions, 4 sets in the 10-18 rep range from memory.

Standing calf raises, 6 sets in the 12-15 rep range.

Feel good, strong, motivated. Tomorrow is Rest day after 4 days straight in the gym

[Android]

Friday was BodyBalance....

yeah BodyBalance LOL. Yoga, Pilates and Tai Chi all in one 50 minute session.

Found some static poses hard on the quads and balls of my feet...120kg of weight isn't fair!

I did some of the Yoga stuff like Lotus position and leaning forward with elbows against inner knee balancing only on your hands. But other poses were far from perfect. First time so will improve.

Fridays are now Body Balance time for me. Not strength or growth related just enjoy the calm relaxed atmosphere of the class and meditation at the end. Used to do Hatha Yoga in late teens so familiar with some of the things we were doing.

Must be my low Test that causes me to take this kind of class :pfft:

[Android]

Chest today.

Brought Ronnie Coleman's Testogen-XR for pre-workout sustenance. Tastes like all the others I guess, no feedback yet this was the first workout I used it on.

2 basic press movements, lots of sets per exercise in the 8-15 rep range.

No time for anything else had been over a week since last Chest workout so happy to get in to train.

Holding body weight at 119.5kg, expect it to drop with 1 and 1/4hr morning walks but happy with stomach dropping in size already. The walks make me hungry I eat two bowls of cereal and each one is 150gms or 3 times the serving size plus add a chopped banana on top of one of them. Also buy something in the day, like today I brought a bacon and egg burger and a Redbull at 3pm to add to the food I already take.

Took a pic of Legs today, really happy with their shape from Power Lifting...thanks CBC for the motivation and outlet to compete!

[steak]

Our pleasure bro....I have some mean pre work out supps bro...have to be careful on these bad boys....KS Specials :twisted:

[Android]

will look u up for those steak :-)

Went to the gym Tuesday and after g/f came back from class saying it was full, and I had walked around both levels of the LM city gym looking for any available machine, we left!

Never done that before but it was crazy busy and left me wondering whether to switch to another gym that doesn't over-subscribe their memberships.

So yesterday rode my new sports bike in early, free parking, and less busy just had to use lockers to store jackets and jeans.

Trained Back and I just hit the upper area.

Lat pulldowns were first and worked down to 2/3 stack and did a few working sets.

T-Bar rows next and went up to 5 plates for a few working sets.

Then seated row I went down to 3/4 stack quickly and did a load of sets. Just sat down for like 20 minutes, did 10-12 reps, rested, another 10-12 and so on. Every 3rd rep I stretched forward but every other rep was "normal". Lats pumped up really well doing this exercise.

Last one was a Hammer Strength lat pulldown, one arm at a time. Usually I sit strict forward facing and pull the weight back as far as I can. This invariably uses the biceps in the last 1/4 of the movement just can't help it and straps don't assist when you pulling right back behind side of the body.

So I twisted slightly instead and actually felt that although I wasn't going behind my body as much, the twist was actually working the inner portion of Back really well. Surprised a little that being less strict was hitting the right muscle, inner back instead of biceps.

Did attempt a set of shrugs but got side-tracked in conversation so didn't do more than 1 set.

Good day though, and as usual get home to have PWO shake, then g/f cooks dinner....sweeeeeet.

This morning 1 and 1/4 hr walk at 5:30am just slowly working into a routine and waking up at this time is a bit easier. Not taking any "supps" for fatloss and not controlling my diet at this stage just want to find my natural size for the food I eat and training I do.

Still 119.5kg, no change in weight. Have found appetite increased alot since walking, could be a good way to approach PCT for me in the future to hold size I've gained.....will see

[Android]

Today was Legs and I dunno where the time went but in 50mins just enough to do Squats. I did a set of front squats at the end and a set of Good Mornings but then time to finish up.

Warmed up with sets of Leg Extensions in the 20-rep range and in between sets did hamstring stretching until hands were touching the ground and a little more.

Squatting was good today, felt good as I worked up the plates. After a warmup of the bar and 1pps I got into doing 6 reps per set.

At 4pps I added my belt and did 6 reps.

Then went up 20 to 200kg and did 4 reps.

Then went up to 5pps and did 3 sets. First set was 3 reps, 2nd and 3rd just 2. I kind of chickened out on the 3rd rep I really could have got it. But if I can do 3 reps per set of a weight it's time to increase and I wanted to stay on 220 for 3 reps another week. Am in no hurry to jump to 230 and will only get a little weaker as the weeks go by anyway, into PCT territory.

Holding onto 119-120kg. Really not expecting this and tbh want it to drop to 110-115kg over summer but the long walking in the morning is making me really hungry during the day!

Looking for a bike jacket this weekend and then get it tailored. Tried 6XL on for size and it's way too tight, but baggy in the stomach area. Am the wrong shape for motorbike jackets :-(

[Android]

Body Balance Friday!

Much better flexibility and form today.

Still hurts putting all weight on one foot while trying to balance so I just alternate legs midway through the pose. All good, fun, and relaxing!