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Optimass

Optimass

By Optimass
in Workout journals

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Optimass Veteran member

Optimass

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Not sure how this is going to go as I'm not one to keep a trainng journal - having been there and done that.

Thought I might have a crack and see what comes of it ...

I have been training for nearly 15 years - have a significant background in strength training/bodybuilding/sports nutrition. Have competed a number of times INBA/NABBA and NZFBB.

75kg when I first started training (21years old) - came 2nd in my first show ... 5 in the class INBA South Pacifics - after only 18 months training. (85kg on the day).

Since then my biggest offseason weight - 132kg - biggest onstage weight 99kg.

to cut a long story short .... have just come free of a business deal gone bad... so took 11 months off training. Current weight:

I weighed in yesterday officially 113kg .... did a light leg train and weighed in same time tonight 114.8kg. So I'm guessing my weight is going to settle in two weeks around 120 - 122kg as I'm normally much bigger and my muscle will soak up the carbs pretty quick.

Goal at this stage is to get my head right with the training and reestablish a routine. This week and next week focuses on breaking down the muscle and getting used to the pain of recovery.

More to come ....

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Optimass Veteran member

Optimass

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Training tonight:

Db Press - 4 sets flat / only 2 to failure with some light front raises between. last set to 8reps failure @ 42kg

Incline machine bench 3 sets. Last set to failure 8 reps at 180lbs.

Db Flyes 4 sets - nice and deap with 3 second pause at bottom ... only 25kg on last set but 8 clean reps - my rotators feeling pretty good ... almost like new. (Damaged bothh side doing silly bench when I was young and impressionable :doh: )

3 sets Db pullovers accross bench - 42kg ... nice and deep.

3 sets bicep curl - last set 12 reps 22.5kg Db.

... no abs .... offseason! :pfft:

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gazza Senior member

gazza

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wow, that's a lot of experience. will be keeping my eye on this one. i find your posts very imformative and helpful so i'm picking your journal will be too :nod:

132kg :shock: how tall are you?

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Optimass Veteran member

Optimass

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no training tonight ... as stated I'm easing in to it.

Session last night was pretty ballanced as I'm feeling it right through the upper and medial section of my chest.

Tomorrow night is back ... haven't deadlifted for a while so is sure to be a painful reunion.

Food today ...

1.5 Cup Oats + 200g Lite yogurt

300g Cashews + a relentless + Protein Shake (PVL Naturals Vanilla)

2 cups Basmati Rice + 300g Tuna

500g of Surimi

350g Beef on 2 cups white rice /two tomatos+onion

Protein Shake (in about 30 minutes)

.......

Stay tuned ... :)

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SamWelly Senior member

SamWelly

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Nice start of a journal bro I'll be keeping a close eye as you are about my weight at the moment and the same height. Want to reach the 130 mark this year as I feel very small due to having long limbs... Need 20 inchs at least hangin off these shoulders to look anything impressive.

Not many of us tall boys around huh? :lol: Do you know of any pros around the 6-4 mark? Would be keen to see what a full frame at that height looks like.

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Bobsta Member

Bobsta

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sweet a big fella... Looking forward to watching your progress mate

Is that you in your avatar Bob .... legs are sick bro!

Yea its me, thanks mate, slowly getting there i guess :)

Go hard on those D.lifts bro, my favorite...

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Optimass Veteran member

Optimass

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300g cashews?

are these any good for you?

and were they salted or not?

Off season training = off season diet ... :wink: roasted are my fav ... and a bit of salt is good for the training as long as you are taking in water. I haven't been too regular but aim to be taking about 5L on a training day.

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Optimass Veteran member

Optimass

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Nice start of a journal bro I'll be keeping a close eye as you are about my weight at the moment and the same height. Want to reach the 130 mark this year as I feel very small due to having long limbs... Need 20 inchs at least hangin off these shoulders to look anything impressive.

Not many of us tall boys around huh? :lol: Do you know of any pros around the 6-4 mark? Would be keen to see what a full frame at that height looks like.

Yeah - in 2001 I was the only guy in the 95kg plus at the AKL Champs and came second to a guy that was 5'9 @ 85kg due to the classes being merged. Kind of put me off NZFBB a bit but to be fair it would have been a hollow win as it would have been good to have some competition.

Greg Kovacs was 6'3 .... I have a picture with him when I was quite young and we are pretty much same height .... he's just twice as wide :)

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Optimass Veteran member

Optimass

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Back and Traps tonight ....

Deadlifts 4 sets - failure set (not quite failure as I don't want to over do it) 10 comfortable reps @ 160kg

Unilateral Pulldowns - 3 sets ... failure set 42kg (each hand)

Seated row ... 3 sets 60kg

Shrugs ... 4 sets ... failure set 12 reps @ 180kg (Nice and clean with one second pause at top).

And finished with some decline crunches.

.......................

Not bad for a first back routine after so long. I felt pretty good about doing more weight on the deads but don't want to get a ahead of myself. (I had a shot of NO-XPLODE before the work out so it could have been just my mind playing tricks on me) --- Happy with 160kg this week and probably next week. Will look to add chins in about 4 weeks - once my weight starts to drop again.

115.2kg tonight so body is responding as expected. Plan for Thursday is to rest with 60 minute cardio planned for Friday. Legs for Saturday all going to plan ... Squats and Lunges :nod:

Food same as yesterday only 1/2 roast chicken (no skin) for lunch with two baked potatoes.

Water today was low again - this is where I need to improve only 3L today.

Chest is well done and will hopefully let up in time for Sunday night.

A bit disconcerted I have been the biggest mammal in the gym this week so far .... always good to bench mark yourself against others.

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