Optimass

[1day]

well done dude, wicked mass. ahaha luv ur otha pic too :pfft:

[laurasaur]

10 weetbix, love it :nod:

[Gym rat]

Good work dude I also love that pic :pfft: :pfft:

[Optimass]

10 weetbix, love it :nod:

yeah ... bowls not big enough for 14 :cry: :wink:

[Bobsta]

Looks like you're eazing into it nicely bro.

What weight did you compete at in the past?

[mr natural]

wish I had done a few measures last week but thought I'd take some tonight.

Chest: 118cm

Waist: 100

Thigh: 68

Calf: 43

Bicep: 40cm

Forearm 34cm

tackle: 3"(pumped and flexed) :oops:

Bicep flexed 45cm :?

Arms coming up quite vascular at rest today. so inspite of low water intake I'm still expanding ... measures should go up some more over the next two weeks for sure. can see the veins in my legs but not prominant yet.

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

to much imformation! :shock:

[biggurl27]

:pfft:

[Optimass]

Looks like you're eazing into it nicely bro.

What weight did you compete at in the past?

Last comp was 2001 NZFBB Aucklands - 99kg on stage. Was about 9% bodyfat :pfft: but in the open over 95kg class you kind of know your not going to see many in the regionals so you prep for nationals pretty much from the outset.

I'm definately a lot bigger but would look to come in under 100kg for sure. But I'm not sure its a direction I need to take my training at the moment. May be next year .... may be.

[Optimass]

wish I had done a few measures last week but thought I'd take some tonight.

Chest: 118cm

Waist: 100

Thigh: 68

Calf: 43

Bicep: 40cm

Forearm 34cm

tackle: 3"(pumped and flexed) :oops:

Bicep flexed 45cm :?

Arms coming up quite vascular at rest today. so inspite of low water intake I'm still expanding ... measures should go up some more over the next two weeks for sure. can see the veins in my legs but not prominant yet.

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

to much imformation! :shock:

[Optimass]

Back tonight - dedicated the whole workout to it - my preference.

Dead lifts 4 sets: 3rd set 6 reps at 180kg - then did 2 clean reps at 200kg.

Unilateral cable pulldown 3 sets: 3rd set failure 8 reps at 225lbs

Bent over one arm rows (I do these by putting a bench horizontal to a T/bar machine) - Find it easier to hold on to the weight pin.

3 sets: Failure 10 reps @ 50kg each arm.

Cable rows 3 sets: Faliure set 225lbs - 8 reps

Reardelt machine: 2 set 3/4 stack 10/12 reps

Decline crunches 2 sets of 12 slow ecentric crunches with a 10 plate on my chest.

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

Food same as yesterday except a shake afternoon and chcken stirfry for dinner .... Water 4L much better.

.....

Back felt really good tonight - wanted to get past 200kg - psycological milestone. Will look to add 2 more reps to 200 next week. Everything else feels good. Chest nearly recovered already. Weigh in still 115kg but I'm sure I'm losing bfat - hense the measure yesterday. At his rate I'll need a new uniform before the end of next month :nod:

[Optimass]

:pfft:

You know you can seriously affect a mans confidence laughing at his measurments like that :pfft: ... it's not about the size anyway - it's where you put your eyes :wink:

[HumanPerformance]

Good to see you are back in training Opti. Are you thinking of competing this year? Or maybe next year? I saw on some of your earlier posts you were talking about Kovocs and Victor when they came over. Did you go to Kovacs seminar when he was over here? I went along and was amazed there were only like 8 people attending it (although flex wheelers seminar was the same). Kovacs was huge allright, I saw him stand on the scales at Les Mills in the city and he was 168kg!! But out of all the pros I think victor was definately the most impressive, just so incredibly thick. I saw him train chest at the old Golds and he performed flys with 60kg dumbbells like they were nothing! Actually I saw Kovacs perform 2 workouts while he was here and his strength was no where near what he supposed to be able to lift (according to musclemag) makes you wonder. Its a shame the NZFBB dosent bring them over anymore. They used bring over a top pro for every national championship, although they allways left them till last of course so you had to sit there till like 1 in the morning.

[Optimass]

Not sure I will get time to do the prep this year. For me to be competative I need to have a clear flight path in to a show - being so talk means everything needs to line up. - I would have been keen on the elite but had promised my wife a holiday away and so flights were booked before a firm date was set for that show. Mentally I think next year will be an easier option if it works out. Not which fed but I would probably be keen to do Outlaws show "Country Classic" - same one Alex has been doing each year. A lot of work to put in between now and then.

Agree ... Victor was probably the most impressive pro for strength I have seen in person. I was training at Dons when Kovacs was over - he was training out there but was fully covered - wouldn't take his sweat shirt off as he said his sponsors would approve ... :roll: MuscleTech :roll:

Jason Brott (NZ) was his Chaperone (spelling?) ... I thought Jason was more impressive in some respects. From memory he was 142kg and around 6ft - looked way more proportional than kovacs and probably sronger. I worked for a small time with him on the door at Kitty O'briens and remember him showing me his calfs ... :shock: at least as big as my thigh at the time :nod:

[Optimass]

Todays activity is brought by the letters "L" and "C" annnd the number "3"

LEGS:

Squats

2sets 12 reps @ 60kg

2sets 10 reps @ 100kg

2sets 8 reps @ 140kg

1 set 3.5 reps @ 180kg - not quite failure > wanted to break 180kg > last rep wasn't full so can't claim it

Leg Press

1 set 6 reps @ 350kg

1 set 6 reps @ 450kg

Final set 8 full reps nice and slow @ 450kg

Reverse Lunges

2 sets 40kg 8 reps each side > focus on maximum stretch.

Concentration curls - Hamstring

3 sets 12 reps / final set 110 lbs

Calf raise - Standing

3 sets 12 reps / full stack - pulse at finish each 25/35/50.

Leg raises

2 sets 12 slow reps > on horizontal bench.

Shake n Bake

END

Good workout - please to be back on to lunges > will be looking to add another set next week and 20kg. My glutes and inner thigh will be sore in two days for sure. Quads coming up good >

Weight still anchored at 115kg > have drop a belt size since the start of the journal so things are coming along just fine.

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

meal highlight today was dinner > 350g chicken / med kumara / 8Tbl spoon coconut creme / 2 cups cooked rice / 1 small finely chopped onion and 2 desert spoons of curry powder .... truely thermogenic :nod:

[Luigi]

squats coming along nicely...

what are reverse lunges ?

and what is 'shake n bake' ?

[Optimass]

squats coming along nicely...

what are reverse lunges ?

and what is 'shake n bake' ?

stand bar on shoulders > step back as far as you can and lunge down ... then push off from the bottom and return to the standin position. no forward motion on your knee and absolutely f*ck your hammys, glutes and inner thighs ... :evil:

Shake n bake baby ... shake n bake (Horleys Crossfire tonight) :pfft:

[Optimass]

Todays effort

Chest bicep - went a bit overtime today approx 1 hour / took some extra time to warm up the shoulders. Glad I did as they feel good and performed well.

D/b Flat bench / super set with front raise 10kg plate. 4 sets 40 sec intervals.

D/b Flat bench working sets x 3 / last set 50kg d/b's 6 reps

Incline press - smith machine 3 sets / last set @ 60kg 12 reps (just testing the shoulder this week - will ease into this as I have had issues with rotators in the past).

D/b Flat - Pec Flyes 4 sets / last set 30kg d/b 6 tight reps very happy :nod: My favorite chest exercise by far.

D/b Pullover 2 sets / last set 8 reps @ 50kg

Dips 1 set to failure

Standing d/b curl 3 sets / last set 8 reps @ 30kg

Machine curl / 3 sets last set full stack 6 reps.

Shake n Bake ... END

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

Food today

12 weetbix + 500ml milk

2 x toast n Marmite + 200g cottage cheese + banana + shake in water

200g Tuna - smoked flavour in canola oil - 2 x 100% grain bread and 150g cheese.

1 large bowl of home made pumpkin soup + 1 toast

Shake with milk

400g terakihi - steamed vegies + kumara

Will shake n bake before sleeping.

Was stood up again by 2guns today. He was under the thumb with the mrs on the weekend, shopping, hair n nails etc .... and then was late back from giving free foot massages at the local retirement home. :pfft:

my legs are fully smoked after lunges the other night ... tomorrow is going to be agony

[Optimass]

time to upload -

Last week was nearly a right off for training after a good start with Chest. Managers meetings and prep for store leading up to the long weekend taking its toll.

I did get a session in yesterday - goal was a high rep train on legs. but as it turns out the leg press was broken -- so decided to do a resistance train on a spin bike and a serious assualt on my abs.

Legs were extremely pumped and abs are shot today so all went as planned. Have maintained 115kg for the last 2 week now I am going to take training in a new phase -

I will reset my nutrition from this week with a focus of dropping my carbs out in meal 5 and 6. I am going to ad a 4th day of training which will either be a spin class of a sprint session as my legs respond very well to this type of cardio.

Target over the next 8 weeks is to drop my body weight by 6 - 8kg.

I'll post up my nutrition plan over the next few days - and show the base program I will be following with rep/set functions etc.

......

I am in the market for a deal on protein powder - anyone have any suggestions? WPC

[Optimass]

Chest Biceps tonight - following on from a lighter leg session. Focused on reps.

D/b Press Flat - 4 sets / final set 50kg

incline Smith Machine Press - 3 sets / final set was a drop set from 100kg 4 reps/6 reps/10 reps stripping 20 kg.

D/b flat Flyes - 4 sets / final set 25kg x 12 reps

D/b Pullover 3 sets / final set 50kg x 8 reps / rest pause 10 seconds + 4 reps

d/b Bicep curl 3 sets / Final set D/b Hammers 30kg 6 reps ea

Machine curl 3 sets / final set stack - only 4 reps than dropped 20%/rest pause 10 seconds and did 6 more reps

Wrist curl superset with reverse curl 2 sets 15 reps x 12 reps 40kg BB.

END

........

Good moderate workout tonight - weigh in at 116.4kg tonight :nod:

That's 3.4 kg added since the 10th May ....

Rest day tomorrow ...

[Android]

D/b Pullover 3 sets / final set 50kg x 8 reps / rest pause 10 seconds + 4 reps

Now that's something I haven't done in a long long time, will try it out, do you do it on a flat bench or brace yourself on an incline?

[startinfromscratch]

Opti do you train at CP teatatu?

iif you whats their casual rate?

[Optimass]

D/b Pullover 3 sets / final set 50kg x 8 reps / rest pause 10 seconds + 4 reps

Now that's something I haven't done in a long long time, will try it out, do you do it on a flat bench or brace yourself on an incline?

Always on a flat bench - shoulders on bench and arse off so you can push your hips right down while you extend out the top - nice slow eccentric phase - swear by them - and you great a great pump on your chest to finish.

watch from 45 seconds ...

[Optimass]

Opti do you train at CP teatatu?

iif you whats their casual rate?

Yeah mate - I think a casual is $20. $10 for 10 days at the moment

Gym has a lot of equipment and caters for a good sized lifter. D/bs up to 62kg and plenty of rack weight for squats and deadlifts.

[Calvin]

Enjoying reading your journal optimus. Keep up the good work

[Android]

cheers I've got Chest and Tris tonight so will give them a go :pfft: