NZ Anaesthetics.....

[nate225]

Sunday 3 April 2011

A.M. - 30 mins cardio (I'm gonna smash you on Cardio & in the gym! :grin: )

Monday 4 April 2011 - Low Volume (Deload week)

Cable crunches - 3 sets

Bar Rows - 10x60, 6x100, 5x140, 5x180, 3x200, 12x140

Leg Press - 12x160, 10x280, 10x400, 8x440, 20x240

Skullcrushers - 12x37.5, 8x50, 5x70, 10x50

DB Curls - 10x20, 8x25, 8x25

Tuesday 5 April 2011

A.M. - 30 mins cardio (I'm gonna smash you on Cardio & in the gym! :grin: )

[nate225]

6 April 2010 - DELOAD / LOW VOL

Leg Curls - 8x80, 8x100, 8x80

LPD - 8x150, 8x150, 8x150

Leg Ext - 8x120, 8x120, 8x120

Lat Raise - 8x10, 8x10, 8x10

Calf Raise - 15, 15, 15

Machine Chest Press - 8x150, 8x225, 8x225

Out in 20 minutes... I hate deloads, I don't like going into the gym & not smashing tin! But good thing is I'm getting scratchy & keen to compete on Saturday!

The week after should be interesting (if I survive it?!) as I have imported a new training partner for 10 days! I think I'll own the weights side of things (thats 4 days / week) but 6 days cardio a week is gonna be tough..... :? :grin:

Looking forward to it! :nod:

[HarryB]

Machine press? Hardcore bro... you given up on strongman and just being one of us pansy type bbs now? lol

[nate225]

Machine press? Hardcore bro... you given up on strongman and just being one of us pansy type bbs now? lol

LOL - as I said "I hate deloads"....

Strongman Comp for me this Saturday so a necessary evil to back off a bit in the gym & come in feeling fresh.

Pix to come just to show I'm not one of you "pansy type bbs" just yet! :pfft: :grin:

[HarryB]

Phew I thought I was going to have to hang up my posing trunks and take up the gap missing in strongman lol.. then I realised I flat out am not strong enough!

That's this weekend? Post some vids man!

[nate225]

Update - been very slack at writing up but far from slack in the gym!

Sat 9 April - Levi Vaoga's Aotearoa's Strongest Man Comp

3rd Overall

Farmers Walk 75kg x 80m - 3rd, Tyre Flip 240kg x 10 - 4th, Frame deadlift - 4th, Chain Yoke Walk 220kg x 20m - 3rd, Barrell Loading 5x65kg x 15-20m, 95kg x 15m - 1st.

Good effort at 98kg the lightest, placing behind Sam (170kg) & Mick (145kg). Moral of the story - MASS MOVES MASS!!!

Mon 11 April

AM - 30 mins X-trainer + Adductor rehab

PM - Chest / Tris / grip work

Tue 12 April

AM - 30 mins Bike + Adductor rehab

PM - Quads / Hams / Calves

Thurs 14 April

AM - 30 mins X-trainer + Adductor rehab

PM - Back / Bi's

Fri 15 April

AM - 30 mins Treadmill + Adductor rehab

PM - Shoulders / Abs

Tues 19 April - Deload / Low Volume

Bit of everything!

BF's done - 100kg @ 9.8%

Will try and update regularly after HBSM this weekend when I move to 5 days BBing split, aiming for lean bulk to 110kg +

[Big john]

BF's done - 100kg @ 9.8%

that with the 7 point test bro?

[nate225]

BF's done - 100kg @ 9.8%

that with the 7 point test bro?

8 - same one NZRFU & Academy of Sport use. ISAK protocols I think, all sites measured & marked up first from anatomical reference points (bones!) to get the same site everytime etc.

[nate225]

Been freaking slack at updating my journal but not so slack in training.

Managed to come 1st in U105's at HBSM and 2nd overall to Wookie, again proving a good big man will always beat a good little man (I gave away 40kg bodyweight).

Anyway have been doing more BBing-ish training since then, here it is:

Weds 27 April (Aspyre Gym)

Rotator trisets x 2

Steep Inc BP - 8x60, 8x60, 5x100, 5x120, 3x140 PR* 1 spot

DB Press - 8x37.5, 6x57.5, 7x50

Pec Deck - 8x100, 8x100, 12x80

EZ Curls - 8x30, 8x50, 6x70, 8x50

DB Curls - 12x24, 8x24, 8x20

Thur 28 April

LPD - 8x120, 8x180, 8x180, 8x180

Cable row - 8x135, 8x225, 8x300, 8x300

Narrow Parallel Chins - 8, 10, 10, 10

DB Shrugs - 12x50, 12x50, 12x50

Upright Rows - 8x60/8x30, 8x60/8x30

Mon 2 May

Leg Extn - 15x100, 15x100, 10x150, 10x150, 10x150

Hack Sq - 10x40, 10x80, 10x120, 10x160, 10x200 PR, 20x120

Leg Curls - 10x80, 10x120, 8x150, 6x150, 10x120

1-leg Calf Raise - 15x120, 15x160, 15x160

Calf raise - 25x35, 25x35/25xBW

Tues 3 May

Rotator trisets x 2

Bench 10x60, 10x60, 8x100, 3x125, 4x150 PR

Inc Flyes - 10x25, 10x30, 8x30, 15x15

Blitz Chain Pressups - 15, 15, 12

DB press - 20x25/10x20/15x15/26x10

Preachers - 8x30, 8x30, 6x50, 6x50

DB Curls 10x20, 10x20, 12x15

Thur 5 May

Bar Rows - 8x100, 8x100, 6x140, 5x180, 1x220! :pfft: :grin: / 5x180

LPD - 10x180, 8x300, 8x255

DB Shrugs - 8x72, 8x72, 8x72

Machine Chest Sup Rows - 10x180, 8x300, 12x225

Sd Calf raise - 15x150, 15x150, 15x150, 12x150

St Clf Raise - 20x300, 20x300, 15x300

[HarryB]

You bb rowed what I deadlift! Mofo! I don't care how rugged it was that's some awesome power at your bw!

[thatwaslight]

Fark! Strong rows!...... Dolan form?

[nate225]

You bb rowed what I deadlift! Mofo! I don't care how rugged it was that's some awesome power at your bw!

180's weren't rugged, a little upright if anything.

Fark! Strong rows!...... Dolan form?

What is Dolan form? Something like a short movement?! :pfft:

[HarryB]

I imagine the hardest thing for you at those weights is counter balancing the bar cos of your bw.

[Mike Zero]

Steep Inc BP - 8x60, 8x60, 5x100, 5x120, 3x140 PR* 1 spot

DB Press - 8x37.5, 6x57.5, 7x50

Hack Sq - 10x40, 10x80, 10x120, 10x160, 10x200 PR, 20x120

Bench 10x60, 10x60, 8x100, 3x125, 4x150 PR

Awesome strength Williams.

[drizzt]

:ditto: Tank!

[soundsgood]

Jesus you move some good weight Nate! Keep it coming

[thatwaslight]

What is your diet like ATM Nate?

[nate225]

I imagine the hardest thing for you at those weights is counter balancing the bar cos of your bw.

Yeah bro, gotta sit back & lock the hammies.

Steep Inc BP - 8x60, 8x60, 5x100, 5x120, 3x140 PR* 1 spot

DB Press - 8x37.5, 6x57.5, 7x50

Hack Sq - 10x40, 10x80, 10x120, 10x160, 10x200 PR, 20x120

Bench 10x60, 10x60, 8x100, 3x125, 4x150 PR

Awesome strength Williams.

Cheers bro - big compliment coming from you Mike.

:ditto: Tank!

Thanks Drizzt

Jesus you move some good weight Nate! Keep it coming

Will do! Someones gotta keep it real for the old guys! :grin:

What is your diet like ATM Nate?

Bodybuilder offseason ish diet.

Weetbix/Fruit/Shake

1/2 can cream rice / Can Chicken

Tuna / Fruit / sometimes kumara

1/2 can cream rice / shake

Fruit

Train - dates while training

Shake & toast or fruit or yoghurt

Dinner - usually athletes plate type model

Milk/yoghurt

Thats my base diet - on top I eat the odd cake every few days, and a beer or two. Occasionally if I'm caught out I'll replace with cleanish takeaways.... :pfft: :grin:

Will be revamping soon as this lets me maintain at 100-105 range - I am aiming to get up to 115ish.

[nate225]

Trying to keep updated regularly....

Fri 6 May 2011 - Les Mills Brittomart

Rotators - 2 sets

DB Shoulder Press - 10x20, 8x30, 8x50 PR , 6x50

Lat Raise - 8x24, 8x26, 8x26

BOLR - 10x28, 10x28, 8x28

Close Grip Bench - 10x100, 8x120, 5x140, 10x100

Good fun shoulder session with Lisa, and Nickoli joining us to train legs. Gym itself was very flash - less than 2 weeks old I believe - IVANKO plates & bars, and Olympic Platform all good too.

Lisa Menzies came down & shot some pics of the lads - our well rounded physiques may feature on GoFigure sometime! :grin:

Mon 9 May 2011

AM

30 mins bike

PM

Rotators - 2 ex x 3 sets

Inc DB - 10x20, 10x35, 10x50, 10x65 PR, 7x65

Bench - 8x60, 12x100, 12x100, 8x100

Inc Flyes - 10x20, 8x27.5, 8x27.5

DB Curls - 10x15, 8x20, 8x30, 6x30

Bar curls (slow negatives) - 12x45, 10x45, 10x45

Conc Curls - 10x12.5, 10x12.5

Good session - massive PR on Inc DB! Stoked.

[Big john]

rep stregnth is going up like crazy bro...wicked shit, Kava powah!

[nate225]

10 May 2011

Abs - 3 ex x 2 sets

Safety Squat Highbox - 8x60, 6x100, 5x140, 5x180, 3x220, 15x140

Leg Ext - 20x120, 10x160, 18x180, 20x160

Leg curls - 10x150, 10x150, 10x120, 10x120

Calf raise - 25x35, 25x35, 20x35, 20x35, 30xBW

Good session - poss PR on high box SSQ

11 May 2011

AM - 30 mins bike

[HarryB]

10 May 2011

Abs - 3 ex x 2 sets

Safety Squat Highbox - 8x60, 6x100, 5x140, 5x180, 3x220, 15x140

Leg Ext - 20x120, 10x160, 18x180, 20x160

Leg curls - 10x150, 10x150, 10x120, 10x120

Calf raise - 25x35, 25x35, 20x35, 20x35, 30xBW

Good session - poss PR on high box SSQ

11 May 2011

AM - 30 mins bike

Nice work, aren't you supposed to be injured?

[Big john]

10 May 2011

Abs - 3 ex x 2 sets

Safety Squat Highbox - 8x60, 6x100, 5x140, 5x180, 3x220, 15x140

Leg Ext - 20x120, 10x160, 18x180, 20x160

Leg curls - 10x150, 10x150, 10x120, 10x120

Calf raise - 25x35, 25x35, 20x35, 20x35, 30xBW

Good session - poss PR on high box SSQ

11 May 2011

AM - 30 mins bike

Nice work, aren't you supposed to be injured?

smoke and mirrors...hawks bay styles :twisted:

[nate225]

10 May 2011

Abs - 3 ex x 2 sets

Safety Squat Highbox - 8x60, 6x100, 5x140, 5x180, 3x220, 15x140

Leg Ext - 20x120, 10x160, 18x180, 20x160

Leg curls - 10x150, 10x150, 10x120, 10x120

Calf raise - 25x35, 25x35, 20x35, 20x35, 30xBW

Good session - poss PR on high box SSQ

11 May 2011

AM - 30 mins bike

Nice work, aren't you supposed to be injured?

smoke and mirrors...hawks bay styles :twisted:

LOL - just waiting on the surgery approval for the hernia..... kinda figure it's getting meshed up soon anyway, whats the worst that can happen! LOLOLOLOL

On a positive note the adductor I tore at the same time is probably back at 75%.

[ThePman]

Man you should have shot me a text when you were in town.

Then again you never got back to me for that beer last time