Optimass

[steak]

Ive been slipping moro bars in his gym bag Harry :wink:

[Android]

Mean looking back Opti :clap: next 12 months gonna be big changes happening now u r in the zone, awesome to see!

[HarryB]

Ive been slipping moro bars in his gym bag Harry :wink:

I wish I trained at your gym!!!! LOL

[Optimass]

Holy lats batman!

Looking hoooouge Opti! Heaps leaner. Good job

Thanks SG

Mean looking back Opti :clap: next 12 months gonna be big changes happening now u r in the zone, awesome to see!

Yeah feels good to finally get in front a bit. Will call sometime next week bro - haven't had a catch up for a while - i believe salad is in order

A few more frontals

Ive been slipping moro bars in his gym bag Harry :wink:

wrappers have no effect - need to try whole bar :pfft:

[Terrymundo]

even more jelly now! how tall are you?

[nate225]

Nice work brother! :nod: :clap:

Triathlete in no time!

[Optimass]

even more jelly now! how tall are you?

6' 3 @ 115kg - caliper has me at just under 11%

Nice work brother! :nod: :clap:

Triathlete in no time!

Cheers bro - we should start a new division :pfft:

[Old Bull]

Nice work brother! :nod: :clap:

Triathlete in no time!

Nice Opti, coming together :clap: agree with Nate Triathlete 2013 :clap:

[Terrymundo]

good to see another tall BBer. Im just under 120kg @ 16-17% bf still dont have thickness or width. Still working on getting the tapered and slowly getting there. The battle continous. (give me 5 years)

[HarryB]

Damn... stick with PLing bro.. I don't wanna stand next to that! Holy triceps!!!

[Optimass]

It took ages to get thickness TM - when your frame is large it takes a lot of meat to fill in your bones. I have found the older I've gotten the more grainier the muscle has become - the thickness seems to have happened more so since this happened. Muscle maturity it seems.

[Optimass]

Nice work brother! :nod: :clap:

Triathlete in no time!

Nice Opti, coming together :clap: agree with Nate Triathlete 2013 :clap:

Thanks OB - Always good to set the bar high when your age is starting to show lol ... have taken a leaf out of your book perhaps, your an inspiration - thanks for the support

Damn... stick with PLing bro.. I don't wanna stand next to that! Holy triceps!!!

Deep down everyones a powerlifter Harry

[Optimass]

Had a pretty tight couple of Days - very much in the zone.

1.5hr cardio last night was great.

Weigh in this morning 114.7kg >

Chest Triceps tonight:

d/b incline 2 sets 20 with 20kg d/b // 4 sets 12 reps working up to final set 9 reps @ 50kg

flat d/b flyes 4 sets 12 reps 20/25/30/30kg

Dips super with tricep push down

Crunches super with close grip push ups super with leg raise twist.

...

END

Planning cardio tonight 1 hour after 9pm.

...

Posing tonight - waist line coming in nicely now measured up at 99cm :grin: ... that's pretty good for me.

Tonights pump track ...

\:D/

Congrats to all those that lifted at the South Auckland lift yesterday > CBC crew in full effect - Strongest gym in the North :nod: - Go Pitbull!!! :clap:

[Optimass]

Good day today - lite legs and deadlift session @ CP Albany

15 minutes hig incline tread warm up

Leg extensions 6 set 15 reps (1 minute between)

Leg Press 4 sets 20 reps @ 200kg

Dead lifts 4 working sets no belt/straps > 100/140/180/180kg 8 reps + 1 set 2 @ 220kg

Standing leg curl 4 sets 12 reps each leg

Stnding calf raises 4 sets final 2 sets stack + 40kg for 12 reps + 25 pulses at top.

END

Going out at 9pm for 1 hour cardio tonight.

...

Haven't been using supplements for a bit now - only whey protein/fish oil - but looking at starting some thermos next week and getting some L-CArnitine liquid.

Everything feels great - neck is still tight and sore off and on but its recovering a lot quicker after workouts and I am not getting any pain after sleeping down my back. Probably the first time in months and months.

[Optimass]

Back n Shoulders tonight - CBC was vacant at 7.30 :? ... just the mirrors and me :grin:

Good session - not to heavy lots of reps.

Lat pulldown 6 sets last 2 sets with rack for 12 with strict form

Bent over ros 4 sets 12 60/60/80/100kg

Superset1: lat raises / upright row 2 sets

Superset 2 ezi curl / upright row 2 sets

Superset 3: d/b Shrugs / ezi curl / leg raises 3 sets

END:

Posed a bit - looking a lot leaner now - feel like Im in a good place still. Seperation showing in pecs and legs. Arms/legs vascular -

energy still holding with low amount of carbs - higher protien working well

havent weighed in this week yet but will tomorow - suspect I'm @ 113kg or there abouts ... my clothes very loose now - need to buy new belt and work pants next week at this rate.

[quadzilla]

Looking good Optimass.

Do you train at CP Albany often? I've haven't seen too many there lifting heavy like you.

[Optimass]

May be once a week - just to cover off legs - I do one squat session and one bbing leg session. So have totrain cp to use leg extension and leg press.

Have you been training long there?

[quadzilla]

I've been there for a couple of years. I mostly go in the early afternoon when it's quiet.

It's always inspirational to see someone lifting heavy. I've never seen anyone lift large at Albany, but it's probably because I train at a quiet time. That being said there are some big guys there.

[Optimass]

Did light legs last night -

Box Step ups 20lg d/b followed by 5 scales of the mez floor stairs (4 sets)

Box Squats 8 sets > worked up to 140kg for 6 (neck ok during)

Ab circuit to finish 10 minutes

.........

Injury report: Neck a bit tight this morning. Got fizzy lights on way to work but was gone again after 1.5hours with no headache. eased after heavy pressure and worked out through length of muscle.

Feels good tonight though.

.........

Chest tonight

Incline d/b press 6 sets Final set 10 reps @ 50kg

Flat bench: no belt/straps (RAW)

6 reps 120kg x 2 sets

6 reps 140kg x 1 set

2 reps 160kg x 1 set

1 rep 180kg x 1 (felt really good and not bad considering carbs were quite low today).

Dips body weight 4 set 10 reps

Flat d/b Flyes 2 sets 22.5kg x 12 reps >

1 set 6 @ 30kg / drop set into 22.5kg 8reps

Leg raises with twists x 3 sets

Tricep pushdown 3 sets 12 @ 54lb easy reps.

Great workout.

....

Weigh in day before yesterday 113kg even - so making progress. estimate I'll drop another 6 to 7 kg over next 8 to 10 weeks. Would like to maje it 8 and then come in on a weight gain. Wait and see - still much to do and my body hasn't been this lean for a long time.

Skin may be a problem still but I'm keeping open minded and not letting my mind over think it - 10 weeks is still a long way off. :nod:

Pretty happy with a 180kg bench given my caloric intake - just need to replicate it at 106kg/bw on Sept 29th.

[bar-belle]

Looking good Opti 8)

[Gym rat]

keep up the good work Opti

[Android]

keep up the good work Opti

+1

good benching and not a shirt in sight 8)

[Optimass]

thanks for the encouragement > has been a weird week > still feels productive despite gaining 1.5kg :grin: .... 114.7kg :nod:

I increased some carbs day to day which has had a flow on to a little weight gain - probably just a bit of glycogen restore because my waist has come in to 96cm and my legs are not fully seperated (Quads and hammies).

Energy feels a lot better for it though and going to increase my cardio slightly to offset the carbs. So its looking more around 108-110kg stage weight ... see how we go.

Have dropped out the carbs today and will do tomorrow just to keep the fat burning at optimum over the next few days as I'll be training twice per day.

Today did a cardio first thing this morning 45 minutes before breakfast.

Lite back/shoulders workout tonight

Latpulldown 5 sets

bent over row 4 sets

lat raise/bent over lat raises 3 sets

d/b shrugs 4 sets / super with d/b press

Leg raises vertical 3 sets - can do them straight leg now with a twist

Standing bicep curls 3 sets

Nutro today

M1 10 egg whites 2 yolks + 6g fish oil

M2 180g Chicken with salad - handful of peanuts

M3 180g Tuna with salad

M4 10 small rice crackers and some hummus + whey shake in watr

M5 500g rump steak

M6 150g yogurt

END

[steak]

looking considerably leaner than a week/10 days ago under the lamp last night bro :nod:

Motivated me to bust out a no carb week :twisted:

[Optimass]

Back to 113kg again and looking a lot leaner. Holding a bit of water last few days but good progress from last week.

Trained chest tonight

Incline bench d/b 10-12 reps @ 25/25/30/40/50kg (5 sets)

Giant set: 4 sets of 4 exercises

Dips (legs tucked) 12 reps bw

Flyes d/b 25kg 10 - 12 reps

Press ups feet elevated max reps bw

Straight leg / leg raise alternate twisting bw 12 reps

Giant set: 4 sets

Stair climber with 2 x 10kg plates / 4 single step flights and 4 double step flights

Tricep pushdown 6 plates x 12 reps

END

Posed tonight > will post progress pics shortly. Feeling pretty happy now 8 weeks out > still some stubborn bfat around lower abs and back and skin still a bit lose but water is in there too so will come down heaps. No tan as yet so looking a bit washed out on cam - will sharpen heaps after tanning starts.

Got a walk out Saturday morning for 1 hour before eggs and will start double cardios 2 times per week for next 3 weeks. Body is responding really well given I havent been this lean in over 10 years ....