Optimass

[Traps]

Mate you are a tank, awesome to watch you lift in a comp and well done.... look forward to watching you do another powerlifting comp in time and just maybe I might take the mighty opti on for total vs total for the next CBC comp 8) good times ahead for the shed but in the mean time..... have a good rest see ya soon mate

VP

Yep loved every minute - have been reflecting on strategy the last couple of days and will have to start testing on a regular basis to get the rythym of the lifts sorted. But ...... challenge accepted I may need to drop to 115 to keep it competitive though :nod:

Sounds interesting!!! \:D/

[Optimass]

Updates due to kick inregular from next week -

Chest on Sunday went quite well - massive pump and you can see the body fat is still coming down. Weighed in at 127kg as always.

flat d/b press lite / and 20kg overhead rotations to warm up

d/b incline press 5 sets last set 12 @ 40kg - nice easy

flat bench 140kg x 3 set 6 - not to failure

d/b flies - lite @ 30kg x 3 sets

tricep push down 3 sets

upright row 3 sets

dips 2 sets @ bodyweight 12 reps each

end

Legs tonight - knees still tight and sore - so just some low weight 50% ROM squats and stiff leg DL and then stretched. Will do again this week and then get back into some good squating.

my squat unicorn is 180kg for 12 reps - so have descided to focus on this and not push weight too hard to improve my technique. will help me put a bit of mass on around the thigh to.

DL session still to come this week with some back thrown in.

....

Nutro real big this week - hope to curb the fat loss a little to I get a lift in strength.

[thatwaslight]

what if i wannaboptimass?

[Optimass]

what if i wannaboptimass?

only one prospect at a time bro ... Steak will revoke my patch otherwise

[Big john]

what if i wannaboptimass?

got go thru the Initiation :pfft:

[thatwaslight]

^ LOL!!!

[HarryB]

Mate you are a tank, awesome to watch you lift in a comp and well done.... look forward to watching you do another powerlifting comp in time and just maybe I might take the mighty opti on for total vs total for the next CBC comp 8) good times ahead for the shed but in the mean time..... have a good rest see ya soon mate

VP

Yep loved every minute - have been reflecting on strategy the last couple of days and will have to start testing on a regular basis to get the rythym of the lifts sorted. But ...... challenge accepted I may need to drop to 115 to keep it competitive though :nod:

Regular testing, drop to 115 to be competitive... doing one is ok but have you TURNED!!!!!!! lol good work big man!

[thatwaslight]

Harry, opti just flatlined...we've lost him lol

[Big john]

Harry, opti just flatlined...we've lost him lol

he is lost to you now, bwahahahah..the 12-2pm 3 buck Macs was the final nail :twisted: :twisted:

[Optimass]

LOL don't think so fellas - I'm going to be a hybrid for a bit longer. Weigh in was 129kg tonight -

Just a lite back/shoulder session ....

lite shrugs to warm up: 20kg x 40reps x 2 with some lite lateral raises

Deadlifts 6 sets ... last set 2 @ 220kg - not training with a belt for a few weeks to ease back into it. Have adjusted grip so the time without the bigger loads will allow me to get used to it.

Lat pulldown 3 sets / last set with the stack on and the big chain 8 rep + 2 partials

d/b shoulder press 3 sets - 20kg x 20 reps / 30 kg x 15 reps / 40 kg x 15 reps

d/b curls 22kg two sets ... starting to feel tired already...

finshed with abs ... twists, side bends and leg raises.

...

Feeling quite unfit now my weight is coming up so I'm definately going to start cleaning up diet from Monday and will be adding in regular cardio again.

Will take a bit of working but I'm going to aim for 50%P/25%/C25%F ... Will post it up.

Goal is to drop back the weight to 125kg first and descide how my strength is going there. Will like do 4 kg drop every few months and hold now unitl I hit 12% bfat.

pretty happy with where the bulk has ended up .... arms are back to 20' again ... 52' around the chest .... legs only 28' curse them for being so long :pfft: .. wont put my waist down powerbuilding secret ..

[Optimass]

well tidied up diet real good last week aside from the weekend cheat meal. Lots of cals still but very little fat ...

Weighed in yesterday before my first cardio session at 131.5kg ... body has desided not to stick just as I change out and want to drop excess fat lol.

CArdio was an incline walk on tready and nearly killed me - going to enjoy having it back in the weekly routine - feel better even after one session. Treadmill was too happy about it though :grin:

Posting up plan shortly - chest today though went well 180kg bench came up easy ... 190kg said no again though. Feel good for it and glad to be back under some respectable weight again.

Knees feel better having done the walk so I suspect my squat poundage will be back to normal in a few weeks also.

Looking forward to deadlifts this week .... hopefully thurs ...

[steak]

You were looking the biggest Ive seen you tonight bro :nod:

and it wasnt 190 you missed it was 200 - dumbass powerbuilder :roll:

on a slightly more serious note. Do you notice greater weight fluctuations being 130kg+.... only saying cos some days I can come in at 145.5 and the next at the same time a couple kgs heavier but the lighter guys 100kgs etc seem to hang around the number a lot closer. I put it down to water holding cos of carbs etc?

[Android]

Good going mate, 130kg+ was your goal a few months back wasn't it?

You're in the right job for buying new clothes :-)

[Optimass]

You were looking the biggest Ive seen you tonight bro :nod:

and it wasnt 190 you missed it was 200 - dumbass powerbuilder :roll:

People are staring now > especially when I'm out to lunch :pfft: My PA says it great as noone harasses her during her lunch break now - shes asked me to come to her gym for one session so all the idiots will stp looking hahaha >>

I didn't expect to be this big and still have reasonable conditon > certainly not lean but still have shape.

on a slightly more serious note. Do you notice greater weight fluctuations being 130kg+.... only saying cos some days I can come in at 145.5 and the next at the same time a couple kgs heavier but the lighter guys 100kgs etc seem to hang around the number a lot closer. I put it down to water holding cos of carbs etc?

Normally never more than one kg normally - perhaps cleaner carbs could influence this but I'd easily be taking less calories as a result of the clean up - will be intersting to se what happens over the next 4 weeks as I add the two weekly cardio sessions in.

Feeling better at this weight even after 1 cardio session - may be a good time to snap some more shots under the special light so we can document the change as I trim down a bit.

Good going mate, 130kg+ was your goal a few months back wasn't it?

You're in the right job for buying new clothes :-)

yeah thanks mate - 135kg was the number I think but I said to steak ast week I was starting to feel unwell so thought I think about pulling it back a bit. I'll hold quite a bit of size despite the weight loss based on past experience, so not too concerned.

on my second fit of uniform > the 3XL looks like a muscle T now

[thatwaslight]

what are your measurements bro? (no homo)

[drizzt]

on a slightly more serious note. Do you notice greater weight fluctuations being 130kg+.... only saying cos some days I can come in at 145.5 and the next at the same time a couple kgs heavier but the lighter guys 100kgs etc seem to hang around the number a lot closer. I put it down to water holding cos of carbs etc?

Funny you mention this, because I'm exactly the same around the 100kg mark. Some days I'll peak above 104... others I'll be down in the high 101s/low 102s. All in the same week, 2kg within 24 hours isn't unusual for me either.

I've kinda always been like this though, not sure why... if anything, I notice it coincides with heavy workout days

[nate225]

on a slightly more serious note. Do you notice greater weight fluctuations being 130kg+.... only saying cos some days I can come in at 145.5 and the next at the same time a couple kgs heavier but the lighter guys 100kgs etc seem to hang around the number a lot closer. I put it down to water holding cos of carbs etc?

Funny you mention this, because I'm exactly the same around the 100kg mark. Some days I'll peak above 104... others I'll be down in the high 101s/low 102s. All in the same week, 2kg within 24 hours isn't unusual for me either.

I've kinda always been like this though, not sure why... if anything, I notice it coincides with heavy workout days

Man PMT....

I'm currently fluctuating approx 2kg at same time on sme scales daily. No big thing.

[Optimass]

Weigh in 128kg

Chest tonight

Incline d/b press to 10 reps @ 50kg

Flat bench - 6 sets max fail 1rm @ 190kg followed by 8 reps @ 140kg (working with a slightly wider grip 10mm more either side.) Tried Traps wrist wraps on 200kg but didn't really like it - prefer a bit of flex in my wrist during the eccentric on account of limited ROM due to previous fractures on both sides.

d/b Flyes 3 sets @22kg

2 sets shrugs

2 sets b/b curl

1 set dips

fully blow - had to end it there as the pump was hurting too much lol.

Looking much harder this week - can see veins in traps/shoulders and thighs.

Food quite clean bar a glass of pinot at night

No injuries thus far ...

[Optimass]

Legs tonight @ Club Phys City ... had as worked abit late ... not ideal but did leg extension for the first time in 6 months ...ouch! :grin:

Used all of the plates to get a reasonable squat in tonight 200kg single at the end of 6 sets - 180kg x 8 reps prior.

Leg extension 5 sets

Leg curl 5 sets

Walk on tready 20 minutes.

...

Sorted - havent weighed in for a while - suspect weight has dropped back further as been very clean eating mid week despite cocktails + shots on Saturday night and a few beers on Friday.

Lite cardio tomoro and will cover off Shoulders/arms and calves on Thursday - next serious weight session up at coast on Saturday + Sunday ... will be deads + back and Chest/arms

chur chur

[steak]

a fine of 2 coffee donuts and a pack of stims has been added to your account due to lack of abscence

[Optimass]

lol only 2 - I have the kids this weekend bro so I'm going to have to do a few ghost trains up here after hours.

Update as of yesterday:

Bodyweight: 124kg - waist has come in 2 inches in a fortnight ... other measures havent changed which is nice.

Strength: Still holding out. Yesterday trained quads easily blasting 200kg for 3 deep reps on my final set of squats. Havent pulld a heavy dead for a while but planning to knock the bar around on sunday a bit.

Chest still same - but have changed out training to more higher rep based training - didn't go ultra heavy last week repping around 160kg and d/b flyes @ 35kg no worries.

Weight has come down mainly due to very clean diet and the addition or Cardio @ 2-3 times 20-40min sessions (20 min before legs - the other session(s) normal 40 minutes on its own.

Blasting abs once per week - but will double weekly workload from next week and get back into the ab ripper workout from P90x.

Nutro is alot leaner in terms of carbs but still taking approx 150g per day but loading every 3 days with a heavy pasta and potatoe day at the salad bar - have pushed up protein to approx 3g/per kg. Water intake generally good at 4L per day - perhap could go a bit more as sweating heavily during training.

CBC Crew are testing today - good luck everyone - sorry I couldn't be there ... Will def be in for the push pull ... and the corresponding after match refresh/replen session - (Not long to go now ... )

[Optimass]

push pull getting closer now - 10th December.

Have fully deloaded upper body this week. Friday will be first chest workout in 10 days - will be a good session in breaking down the muscle again. Shoulders are feeling good, elbows good and now fully recovered.

Will be looking to bench lite/hvy/lite 5 days apart heading into the comp. Looking to pop 190 on the day - would be nice to get an even 200 hundy but we will see.

Dead lift programing will come back online this week also ... looking to better my current comp lift of 260kg ... should be easily done.

May even rack the squat in to test my full range - want to work over 700 RAW.

May try a shirt over the next few weeks and start conditioning my technique for both equipt and raw lifting. Will update once I consult with the "sheperd" this weekend .... Will be interesting to see what my bench does.

Body weight has stablised this week - however waist is still coming in but slower. Havent had any cardio this week but will likely hit back and a cardio tomorrow afternoon.

[Optimass]

Friday was a good blast with Android. My chest nicely re-pumped not quite as strong after 10 days off but should start to build it back up leading in to the push/pull. Biceps still feeling DOMd out after 3 days but arms stayed pumped for two days solid ... last night my wife was commenting on how swolen they looked hahaha!

Rested up Saturday.

sunday up at Coast for a deadlift session - first one in a while. Got a single at 260kg with a grind .. so Im back to ground zero with not much time to prep for Dec lift. I'd like to pop 285kg minimum which I think is achievable -

W/out was straight forward:

5 sets 5 DL from 140kg to 180kg

1 set 3 @ 220kg

belted up at that point - pulled 260kg

then did upright rows // d/b lat raises // and few lite sets of lat pull down.

Weigh in was 125kg - so Im 2kg lighter than the last 3 lift. Aiming to hit 122kg by Dec 10th. (maybe).

....

Cardio today ... lots more water moving under skin which is good. Feeling pretty tired though. Tomorrow perhaps a little back session up at coast.

stay tuned ...

[Big john]

ot a single at 260kg with a grind .. so Im back to ground zero with not much time to prep for Dec lift. I'd like to pop 285kg minimum

Just remember bro...speed is king. its everything in that lift then just muscle it to lock up from the knees up

be good to have 2 280+ pulled on dec bro

[Optimass]

yeah tnx bro - my knees still a bit tender - and I did two good leg session within 4 days of each other last period so hammys are tight. back on the violator next few weeks should do the trick.

Damo talking about giving me a demo in the katana this weekend ... will be interesting.