Introducing "Javahn" from Waitakere City

[Javahn]

Wassup NZ Bodybuilding!

I'm a 188cm, 150kg male NZ born Samoan and am currently doing my heavyweight training at Westwave Fitness Center, Henderson here in West Auckland.

Current goal is not to lose weight but rather reduce body fat and gain more lean muscle mass. I like being BIG lol

I have joined NZ Bodybuilding to get some feed back on what I'm doing so tell me what you think please

My usual workout program consists of a 4 week cycle of a mix of heavyweights and boxing based extreme conditioning (e.g hitting the heavy bag at Westwave) routines. Training 5 days a week and resting the weekend.

My program goes something like this:

Week 1

Monday: Heavyweights - Chest and Shoulders (Abs and forearms)

Tuesday: Extreme conditioning

Wednesday: Heavyweights - Back and Triceps (Abs)

Thursday: Extreme conditioning

Friday: Heavyweights - Legs and Biceps

Week 2

Monday: Heavyweights - Chest and Shoulders (Abs)

Tuesday: Heavyweights - Back (Forearms)

Wednesday: Extreme conditioning

Thursday: Heavyweights - Legs (Abs)

Friday: Heavyweights - Triceps and Biceps (Forearms and Abs)

Week 3

Monday: Heavyweights - Chest (Abs)

Tuesday: Heavyweights - Shoulders (Forearms)

Wednesday: Heavyweights - Back (Abs)

Thursday: Heavyweights - Legs (Abs)

Friday: Heavyweights - Triceps and Biceps (Forearms and Abs)

Week 4

Monday to Friday: Extreme conditioning

And after week 4 the cycle begins again from Week 1. I do this so I (and my body) doesn't get use to and bored of the same routine but in saying this I have been slacking off lately and have been only doing the Week 1 phase of my program and skipping one of my Extreme Conditioning days hahaha

I currently workout by myself (thats how i like it lol I don't even use a spotter) and don't use gear like a weight belt or gloves when weight training although I do use hand wraps and 16oz boxing gloves when hitting the heavy bag. As for supplements I only take them on days I actually train. I am currently using Balance Effervescent Creatine and NFS Super Whey Protein.

Examples of the current weight I am pushing at the moment (includes the weight of the bar of about 20kg (stretch and 30 sec rest in between sets):

Flat Bench Press: 2x 10rep 70kg then 10reps 110kg, 6reps 130kg and finally 4reps 150kg

Dead Lift: 10reps 110kg, 6reps 130kg and finally 4reps 150kg

Squats: 10reps 110kg, 6reps 130kg and finally 4reps 150kg

Example of one of my extreme conditioning, heavy bag workouts(60 sec rest in between rounds):

4x 3min rounds - skill emphasis

4x 1min rounds of power boxing

5x 30sec punch-out drills

Give us some feed back on what you think as I am always looking to new ways of modifying, enhancing and improving my workout

Cheers!

"Javahn"

[laurasaur]

hey welcome im sure someone will help you out if what your doing is sweet soon I think you're gonna need to post up details of your diet tho to get some solid advice

[teamfatboy]

Yep, Laurasaur's right, let's see the diet. You're pushing big weights, so clearly you've already got a good handle on things, so the diet will be the key. Don't hold-back, give an accurate assessment of what you eat, and when - include rough quantities if you can.

[Gym rat]

Laurasar is spot on let see your diet which will give us a idea on what you are eating through out the day and also which supplements that you are taking as well.

[Pseudonym]

I don't think you need a fourth call for your diet, so all I'm going to say is, "Welcome."

[Javahn]

hey welcome im sure someone will help you out if what your doing is sweet soon I think you're gonna need to post up details of your diet tho to get some solid advice

Diet? No diet here bro hahaha

[Javahn]

I don't think you need a fourth call for your diet, so all I'm going to say is, "Welcome."

Oh yeah sorry for the belated replies guys. I actually thought I'd be getting a email alert every time a new post was going up on every forum I had participated in but alas this is not the case so will be logging regularly to keep up to date with things.

But as for what I eat? All I can say is I eat all the time and I eat HEAPS lol. Only eat Junk food once a week so all my main meals are good old fashion home cooked meals.

I'll record what my meals are tomorrow and post them for your veiwing pleasure

Cheers guys!

[Javahn]

Laurasar is spot on let see your diet which will give us a idea on what you are eating through out the day and also which supplements that you are taking as well.

"...As for supplements I only take them on days I actually train. I am currently using Balance Effervescent Creatine and NFS Super Whey Protein...."

[Javahn]

Have now subscribed to the topic lol so will check in more often now

[shruglife]

If you want to cut down the BF I would introduce some cycling into your program or running but looking at the size of you, you probably prefer biking

While you are doing some intense cardio with the boxing it's not over a long enough period or at the right intensity to burn just fat effectively. If you google "heart rate burn body fat" it will give the optimum range and it should be for a duration of 30mins atleast. If you just want to stick with the program you have now then I would suggest making alterations to your diet.

Wassup NZ Bodybuilding!

Examples of the current weight I am pushing at the moment (includes the weight of the bar of about 20kg (stretch and 30 sec rest in between sets):

Flat Bench Press: 2x 10rep 70kg then 10reps 110kg, 6reps 130kg and finally 4reps 150kg

Dead Lift: 10reps 110kg, 6reps 130kg and finally 4reps 150kg

Squats: 10reps 110kg, 6reps 130kg and finally 4reps 150kg

"Javahn"

Good lifts bro but I would say your total could be bigger if you didn't try make them match? It might be easier to remember or give you a feeling of balance but you should try lift the most you possibly can in each area to reach your full potential.

As for giving you help on your workouts, if your split is based around your boxing sessions I wouldn't mess with it too much. If your goal is to get bigger and leaner though I would suggest a 5-6 day split routine, drop the boxing and do something like cycling for your cardio which doesn't damage your mucles like boxing does. Ofcourse that probably doesn't suit you but I'm just letting you know what the fastest way would be to achieve your goals. :wink:

[Javahn]

If you want to cut down the BF I would introduce some cycling into your program or running but looking at the size of you, you probably prefer biking

While you are doing some intense cardio with the boxing it's not over a long enough period or at the right intensity to burn just fat effectively. If you google "heart rate burn body fat" it will give the optimum range and it should be for a duration of 30mins atleast. If you just want to stick with the program you have now then I would suggest making alterations to your diet.

HAHAHA I actually prefer running. My conditioning training is not confined to heavy bag workouts alone most of it is actually running routines e.g:

To develop my aerobic endurance I go through 1 of these 4 routines:

1. Steady-state continuous runs: 5-10km (about 70-80% V02 max)

2. Long duration interval training: 4-6 sets of 2-5 minute intervals (work/rest ratio of 1:1 or 1:2)

3. Short duration interval training: 10 sets of 400m (work/rest ratio of 1:1 or 1:2)

4. Shorter duration interval training: 20 sets of 200m (work/rest ratio of 1:1 or 1:2

Good lifts bro but I would say your total could be bigger if you didn't try make them match? It might be easier to remember or give you a feeling of balance but you should try lift the most you possibly can in each area to reach your full potential.

Yeah it is easy to remember lol thats why i do it hahaha but also that because I don't use a weight belt, wraps etc I'm just looking out for myself so I don't seriously hurt myself but I know what you mean as I know I can go heavier on dead lift and squats

As for giving you help on your workouts, if your split is based around your boxing sessions I wouldn't mess with it too much. If your goal is to get bigger and leaner though I would suggest a 5-6 day split routine, drop the boxing and do something like cycling for your cardio which doesn't damage your mucles like boxing does. Ofcourse that probably doesn't suit you but I'm just letting you know what the fastest way would be to achieve your goals. :wink:

Thanks for the advise bro. Much appreciated

[Javahn]

Good lifts bro but I would say your total could be bigger if you didn't try make them match? It might be easier to remember or give you a feeling of balance but you should try lift the most you possibly can in each area to reach your full potential.

Thanks to this advice my final set on each of the BIG 3 are now as follows:

Bench press: 150kg x 4reps/failure (unchanged)

Dead lift: 175kg x 4reps/failure

Squat: 205kg x 4reps/failure

[Javahn]

As for giving you help on your workouts, if your split is based around your boxing sessions I wouldn't mess with it too much. If your goal is to get bigger and leaner though I would suggest a 5-6 day split routine, drop the boxing and do something like cycling for your cardio which doesn't damage your mucles like boxing does. Ofcourse that probably doesn't suit you but I'm just letting you know what the fastest way would be to achieve your goals.

Have also given the boxing a rest for now am hitting the weights 5 days and 2 days rest...and am noticing bigger and leaner gains...cheers

[shruglife]

As for giving you help on your workouts, if your split is based around your boxing sessions I wouldn't mess with it too much. If your goal is to get bigger and leaner though I would suggest a 5-6 day split routine, drop the boxing and do something like cycling for your cardio which doesn't damage your mucles like boxing does. Ofcourse that probably doesn't suit you but I'm just letting you know what the fastest way would be to achieve your goals.

Have also given the boxing a rest for now am hitting the weights 5 days and 2 days rest...and am noticing bigger and leaner gains...cheers

That's awesome Javahn. You've got the genetics so make the most of them :nod:

[Specter]

150kg! :shock: *gulp* :shock:

[GreekAdonis]

Dude you are a monster. :shock:

How come you can squat more than you can deadlift? :-s

[Javahn]

Dude you are a monster. :shock:

How come you can squat more than you can deadlift? :-s

My dead lift is at an intermediate weight and my squat is at an advanced weight because, I don't use a weight belt and have had past back problems but you are correct, I should be dead lifting about 230kg x 4reps