Optimass

[steak]

Nice! cheap protein source thats fun to shop for

[Optimass]

1st day back in 2 weeks - nice easy chest train.

Was also my first session at Coast Barbell - seems I have arrived just in time as the last bodybuilder had just stepped into the shadow. (Pling).

Have another full on week at work before time permits regular training - probably get out for a few runs around the new neigbourhood. Some good hills to climb etc.

Will look to hit legs this week - again lite. Two weeks till clean bulk starts - aim is for 135kg (15kg gain in 4 - 6 months).

Nutro has been a nightmare with movg house - e.g nailed a whole pizza + spare ribs and 6 inch smoked chicken sandwich the other night. has been reasonably good today aside from my post training meal - 350g beef mince in buritos - not bad really but a lot of cals none the less.

[steak]

Welcome bro! Will be good to watch come back to form...strong mofo. I knew someone big had walked in the gym when the light from the door was blocked out Be good smashing the tin with from time to time.

[tinytraps]

Good stuff opti! Im sure you'll bring a good atmosphere to coast and show them what its really about. Would be good to catch up and have a train too bud :nod:

[steak]

show them what its really about

Translation: I like to do lots of bicep curls in the squat rack :grin:

[HarryB]

show them what its really about

Translation: I like to do lots of bicep curls in the squat rack :grin:

Well you have to admit it's much handier to pick the bar up in the rack than it is off the floor.. ha ha ha ha

[Optimass]

Lite chest today - with a little biceps thrown in. Work has been the focus over the last few weeks and of course the big move up to the coast.

Finally have a clear path to train so should get a full run in this week - havent done legs for 3 weeks and the cardio has drop out too over the last few weeks - so hope to have the worst case of d.o.m.s towards the end of this week.

Need to weigh myself > but I'm feeling about 122ish ...

Have officially joined CBC > the mirror is just about big enough but will do for now :grin: ... (payment sent Barbella 3 months in advance ...) Great location, only 500m up the road according to google - must be fate.

[Big john]

Lite chest today - with a little biceps thrown in. Work has been the focus over the last few weeks and of course the big move up to the coast.

Finally have a clear path to train so should get a full run in this week - havent done legs for 3 weeks and the cardio has drop out too over the last few weeks - so hope to have the worst case of d.o.m.s towards the end of this week.

Need to weigh myself > but I'm feeling about 122ish ...

Have officially joined CBC > the mirror is just about big enough but will do for now :grin: ... (payment sent Barbella 3 months in advance ...) Great location, only 500m up the road according to google - must be fate.

nice to hear youll be training at coast, will have to come up at some point and check out the Opti-the-mus smashing some tin CBC styles 8)

[Optimass]

will be a while before I'm smashing the tin :pfft:

Lite legs tonight squats for the first time in 3 weeks - nothing specil - tapped out at 150kg with 2 sets 2 at the end. Will take an equal amount of time to build this back p - first time I have squated without a mirror Changing gyms takes a bit of time to get used to new bars - have been working with old ones for so long it feels odd having a straight one for some reason.

Shoes not really comfortable too - so did the last set b/foot and it felt much more comfortable.

Calf raise on the squat machine was good - I'm feeling the pulse reps already. and finish with some concentration leg curls.

Should have reps back in at 150 next week - will look for 8 before starting to increase. Tendons feel tight so won't take long.

Just good to be training again

[Rookie]

Good to see you back at it Opti, how does your leg training now differ to your days as competitive BBer?

[Optimass]

Good to see you back at it Opti, how does your leg training now differ to your days as competitive BBer?

not as much leg pressing of late - I didn't really start squating until say the last 3-5 years, but having forced myself into doing them I have grown to prefer them.

10 years since the last show so I guess my age is a factor too - hard to say though. Aiming for a clear run over the next 20 weeks so it will be interesting to see what comes out of it.

One thing that will be different (planning to change) will be incorporating sprints into my weekly shedule. Will use this as an alternative to high intensity cardio over the bulk period. (Starts Monday).

[Optimass]

Trained back yesterday - nice and easy into it.

Lat pulldown - lite for reps - 5 sets.

Shrugs: 4 sets Final set 10 reps @ 180kg

Tbar row: 4 sets Final set 6 reps @ 100kg

Upright Row: 4 setsLite - only 30kg - just activating traps and delts

Rear Delt d/b seated raise: 4 sets: final set 12 reps with 25lb d/b (not heavy).

Chair dips - body weight only 3 sets for 10 - 12 reps.

Tricep push down 3 sets - not sure how much - only lite tho

Skull crushers 2 sets @ 30kg for reps.

END

Triceps already recovered - traps are blown well but good to go again.

Start wekly rotation again tomorrow night > Lookig for more of te bench tomorrow night. 140kg for 6-8reps will be good. Should be back to 160+ in a fortnight.

Another ear infection this week - seems to b a regular occurance lately. not sure why but hopefully it passes soon.

Looking forward to tomorrow night

[Optimass]

Chest and Bicep tonight ...

Flat bench > 5 sets Final set 1 rep @ 160kg (+1 assisted) 140 was pretty comfortable for 5 no worries.

Incline d/b 4 sets final set 6 reps @ 40kg

d/b pullovers (across bench) 2 sets 10 @ 40kg and 2 sets 8 @ 50kg.

Dips (knees tucked forward) 2 sets @ body weight (120+) set one 15 reps / set 2 10 reps

d/b Flyes: 3 sets 10 @ 22.5kg (just easy tonight)

Ezi bar curl 2 sets / final set 45kg for 10 reps

Concentration curl 2 sets 25lb - focus on slow eccentrics - arms stil a bit fucked after back on Saturday. (But feeling a good pump tonight).

Definately strong than last week - will get a few more reps in at 160 next week - aiming for 2 full and 1 assist. (I want to feel 180kg again soon - but baby steps).

No injury dramas - touch wood Although - ear infection reached its peak at 2am this morning. Will be glad when its gone as it nearly caused an excuse tonight - but I was so keen to get to the gym nothing was going to stop me. Faded a bit during dips and curls ...

Traps still tight from Saturday too - overall feeling full across the shoulders which means my body is responding well to the training.

Scared the nativs with a bit of posing - need to hand out the sunglasses next time - moon tan in full effect.

...

Still finding my groove at CBC > changing gyms taps a bit of confidence etc but it wont be holding me up much longer. It's just getting used to the bench heights and thicknesses, bars (have been using bent ones for so long its a novelty to have one that doesn't flex under even lite weights :pfft: ) Almost like learning a new language.

....

Have up the nutro over the weekend - worked my way through 1.5kg of age sirlion and a half bag of potatoes (mashed potatoes never gets old).

[Optimass]

New Journal Title ...

Optimass Powerbuilding Mass Attack 122 - 135kg in 20 weeks

Thats the plan from here - have a trip to indo booked in 10 weeks - hopelly won't get mistaken for a silverback on the beach

I'm feeling deadlifts may be in order tomoro night .... not sure :think:

[Rookie]

Good to see you back at it Opti, how does your leg training now differ to your days as competitive BBer?

not as much leg pressing of late - I didn't really start squating until say the last 3-5 years, but having forced myself into doing them I have grown to prefer them.

10 years since the last show so I guess my age is a factor too - hard to say though. Aiming for a clear run over the next 20 weeks so it will be interesting to see what comes out of it.

One thing that will be different (planning to change) will be incorporating sprints into my weekly shedule. Will use this as an alternative to high intensity cardio over the bulk period. (Starts Monday).

Was there any particular reason you didn't squat early on in your BB career?

New Journal Title ...

Optimass Powerbuilding Mass Attack 122 - 135kg in 20 weeks

Thats the plan from here - have a trip to indo booked in 10 weeks - hopefully won't get mistaken for a silverback on the beach

I'm feeling deadlifts may be in order tomoro night .... not sure :think:

Fark 135kgs :shock: Good goal bro, what's the plan of attack with regards to nutrition so you don't pack on too much fat. Didn't you say you had a slow-ish metabolism?

[Optimass]

(Squat) Had a bad experience early on > fell forward with 210kg on the bar - guy spotting me wasn't paying attention. Lucky was inside a cage. .... that and it was not very comfortable at first being so tall.

...

No real plan nutritionally > just regular meals - try and limit the crap to one meal a week. I tend not to dwell too much whengaining and focus on strength gains. Will clean it up a bit in about 6 weeks - always good to let my body guide me and lets my mental focus more on getting a rythym going in the training.

[Pete_S]

135kg - thats a lot of chicken and rice Opti?

Feel free to devulge your "supplementation" plan......and good luck with the plan

[Optimass]

135kg - thats a lot of chicken and rice Opti?

Feel free to devulge your "supplementation" plan......and good luck with the plan

... eye of newt .... tongue of toad .... blood of kracken .... lots of numus bread ... :grin:

[Optimass]

No training - fucken guted ... my ear as described by wiki:

http://en.wikipedia.org/wiki/Otitis_media

Imagine the worst sinus and throat infection of your life but in you ear canal and then times it by 5.

Paracetamol x2 / ibuprofen x2 + 60mg codine every 6 hours and it still hurts as described above.

Hospital two nights ago and two trips to the doc and still nothing has changed :x

Have some tramadol for tonight so hopefully get more than 2 hours sleep .. (last 2 nights have been shit)

:banging:

[Pseudonym]

That's not good, Opti. We don't like the sound of that.

So have you moved jobs as well as houses, or is this an epic commute to work now?

[Optimass]

That's not good, Opti. We don't like the sound of that.

So have you moved jobs as well as houses, or is this an epic commute to work now?

Commute is only about 10 minutes longer ... Approx 45 minutes in the morning total but for the most part you are moving as opposed to stand still like on the north western.

... tramadol works a treat ... had a full nights sleep and I'm feeling pretty special right now

[holdenman]

... tramadol works a treat ... had a full nights sleep and I'm feeling pretty special right now

Haha tramadol is great! You're lucky it puts you to sleep, it has the opposite effect on me for some reason!

[Optimass]

... tramadol works a treat ... had a full nights sleep and I'm feeling pretty special right now

Haha tramadol is great! You're lucky it puts you to sleep, it has the opposite effect on me for some reason!

... the opposite effect didn't happen till the next day :pfft: ... had found, like the codine it took a coupl of doses to embed in my system. Was wearing my moon boots pretty much the whole next day!

...

Got in for a train finally on Saturday - Back it was.

Deadlifts 6 sets: last set 2 reps @ 220kg

Lat pulldown 4 sets: last set 10 reps heavy (not sure what weight??

Shrugs 4 sets: last set 12 reps @ 180kg

1 arm Tbar rows 3 sets: Last set 8 reps @ 60kg

t bar row: 2 sets: last set for reps @100kg

end - pretty hammered after that - wanted to go a bit longer but didn't have the energy.

Weign in yesterday was 119kg - need to increase my calories some what but want to do it clean - so will review this week. (Went fishing yeserday morning and caught my limit in just over an hour of snapper - biggest one 7lb nothing under 30cm - protein sorted this week )

....

Was going to train yeserday but got held up planting 20 trees - was a workout in itself :nod: Whole body is pretty much sore. Will be in for squats tonight though.

[Optimass]

Legs tonight - not a very strong session for me. Was expecting more but mind not 100% and havent had nearly enough cals and fluid today.

2 sets romanian DLift

3 sets calve raise 120kg

4 sets Squats: final set 6 reps @ 140kg - no focus here wasn't right :doh:

2 sets Rev/Lunges Final7 reps @ 60kg. Was good to get these in -will feel them for the next days I suspect.

....

Chest tomorrow:

.....

Ordered some protein from Punch Supplements this morning at 8.30am and it was on my doorstep this afternoon - OUTSTANDING :nod: :clap: With service like that I can't conceive ever needing to go into a suppliment store again.

[justhell]

(Went fishing yeserday morning and caught my limit in just over an hour of snapper - biggest one 7lb nothing under 30cm - protein sorted this week )

lucky man,yumm-mmy.

8)