NZ Anaesthetics.....

[nate225]

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

I'm up there every 3rd weekend or so now! Up next on the 26th (thurs) through to the 29th (sun). Holler!

[nate225]

12 May 2011

Rack pulls (mid shins - 6" elevation) - 8x60, 6x100, 6x140, 5x180, 5x220, 3x260, 3x260

Chins - 8, 10, 10, 10

Chest Sup Row - 10x60+chains, 10x60+chains, 10x60+chains, 8x60

CG LPD - 8x180, 12x150, 12x150

13 May 2011

AM - 30 mins Cardio

PM

Rotators - 2 sets x 3 ex

DB Shldr Press - 10x30, 10x40, 5x50, 8x40

Lat Raise - 8x15, 8x20, 6x25, 10x15, 15x12.5

BOLR - 10x30, 8x30, 12x20

Face Pulls - 10x90, 10x90, 10x90

Band Pullaparts - 10, 10, 10

Skullcrushers - 8x40, 8x50, 5x70*spotted, 15x50

TPD (full stack strips) - 100 reps total, 100 reps total

15 May 2011

DB Curls - 10x16, 10x16, 10x22, 8x27, 8x30, 8x30

EZ Curls - 10x30, 10x50, 8x60, 8x50

Conc curls - 12x12, 12x16, 12x16

16 May 2011

AM - 30 mins bike

Nothing overly exciting - sore tri's still with Chest to do later today - 100 rep pushdowns will do that.... :pfft: :grin:

[nate225]

16 May 2011 - PM

Inc BP - 8x60, 8x60, 6x100, 4x120, 7x125

Football Bar Press (wide) - 8x60, 8x100, 8x120, 6x120

Flyes - 10x15, 10x20, 10x25, 10x25

Machine BP - 20x165, 20x165, 18x165

Sucked training alone in the gym, esp on the dodgy Inc set up I had ghetto'd up. f*ck it - I'm off to Shitty Fitness to train legs with Big Ross tomorrow.

[ThePman]

f*ck it - I'm off to Shitty Fitness to train legs with Big Ross tomorrow.

[nate225]

17 May 2011 - City Fitness

Cybex leg extn - 15x20, 15x40, 15x55, 15x55

Squats - 8x60, 6x100, 6x140, 6x180, 6x220, 3x240 (still pretty shallow due to injury)

Cybex Lying Leg Press - 10x20, 15x22, 8x25

Poorman GHR - 8, 8, 6

Calf Raise - 15x240, 25x280+Ross!, 15x420, 15x500, 15x500

Seated Calf Raise - 10x70, 10x70, 10x70

Ghetto Calves got a few odd looks - 280 maxed out hack machine so added an Oly bar with 220 on it! :grin:

18 May 2011

AM - 30 mins bike

[HarryB]

18 May 2011

AM - 30 mins bike

Finally something I can beat you at! I am going to do 31 minutes on the bike!

[nate225]

18 May 2011

AM - 30 mins bike

Finally something I can beat you at! I am going to do 31 minutes on the bike!

Shit I missed an 0.... :pfft: :grin:

[HarryB]

18 May 2011

AM - 30 mins bike

Finally something I can beat you at! I am going to do 31 minutes on the bike!

Shit I missed an 0.... :pfft: :grin:

OK then 301 minutes.. spread out over a 6 months in 5 minute lots!

[nate225]

Update.....kind of! :grin:

In late May I was around 98-100kg at just under 10%, and I put a goal in place that was purely BBing related.

My Coach said get to 120kg and we'll talk! :shock: I tried to bargain with him around a better conditioned 115kg as an offseason weight...... but in the end it's was not my call, so 120kg it is! :grin:

Currently I'm up around the 110ish mark, haven't had any body comps done, but definately over 12%!!

Training is 5 days a week plus 3 mornings cardio. Based on my own experience plus a whole bunch of input from guys like HarryB & DrSquat, as well as Coach.

Eating is my usual diet but with extra crap on top of - ice cream, litres of yoghurt, hash browns & burgers etc

I'm having fun with the extra volume and reps, enjoying the extra BW too. High rep and some lower rep PR's still coming every week - no surprises after having held my BW back for over a decade!!

Nate

[nate225]

Shallow reps but blitz my legs, job done.... :grin:

[Big john]

Busted out the Ghetto HR even! :grin:

[nate225]

Update for last while... lots of volume, 8 sessions a week (3 cardio / 5 weights).

Bodyweight up to 110 from 98 around 3 months ago. Fat as f*ck, strong as f*ck - higher rep stuff mainly. PR'd 9x140 on bench with a forced rep to make 10, lots of heavy legs & back. Shoulders finally getting some width (thx for tips Harry). Arms still skinny! Torn hammy sweet as, tore quad on 220k SSQ being a bit painful. The usual for an old boy. 120 here I come.

That is all.

[drizzt]

Torn hammy sweet as, tore quad on 220k SSQ being a bit painful.

Both! Ouch!

Nice benching 8)

[Specter]

Update for last while... lots of volume, 8 sessions a week (3 cardio / 5 weights).

Bodyweight up to 110 from 98 around 3 months ago. Fat as f*ck, strong as f*ck - higher rep stuff mainly. PR'd 9x140 on bench with a forced rep to make 10, lots of heavy legs & back. Shoulders finally getting some width (thx for tips Harry). Arms still skinny! Torn hammy sweet as, tore quad on 220k SSQ being a bit painful. The usual for an old boy. 120 here I come.

That is all.

How heavy you aiming for bodyweight wise bro? Some mean as numbers you are pushing witht the weights!

[nate225]

Torn hammy sweet as, tore quad on 220k SSQ being a bit painful.

Both! Ouch!

Nice benching 8)

Didnt notice the hammy, just came out with massive bruising? Must've been last week & was no problem training legs this week. Just assuming a minor bleed in muscle belly?

Quad I noticed, not overly sore at time but feels like a strong cramp now. It'll be fine in 10 days or so if history is anything to go by (as opposed to tendons which seem to take forever!).

[nate225]

Update for last while... lots of volume, 8 sessions a week (3 cardio / 5 weights).

Bodyweight up to 110 from 98 around 3 months ago. Fat as f*ck, strong as f*ck - higher rep stuff mainly. PR'd 9x140 on bench with a forced rep to make 10, lots of heavy legs & back. Shoulders finally getting some width (thx for tips Harry). Arms still skinny! Torn hammy sweet as, tore quad on 220k SSQ being a bit painful. The usual for an old boy. 120 here I come.

That is all.

How heavy you aiming for bodyweight wise bro? Some mean as numbers you are pushing witht the weights!

120

[steak]

fat is strong

[HarryB]

fat is strong

ha ha ha ha ha ha ha He ain't fat at 110 and he won't be fat at 120! I might have to race you to 125 Nate, right after this comp. But I will be one fat mofo!

[nate225]

fat is strong

ha ha ha ha ha ha ha He ain't fat at 110 and he won't be fat at 120! I might have to race you to 125 Nate, right after this comp. But I will be one fat mofo!

You and your fat arms n delts aye Harry?! :pfft: :grin:

[nate225]

112... not a flash 112, but still gaining some good muscle.

Chest looking fuller - put down to lots of incline work & heavy flyes (did good set with 45's on incline flyes last night). Focus still on arms / delts / calves, seeing some progress with arms up by 3cm or so in last 3 months & delts definately getting wider. Calves....ummmm! :grin:

Aim for next 2 months is to crank more volume and hit the 115 mark.

[soundsgood]

Good progress Nate!

What's the theory behind more volume = greater weight gain?

[HarryB]

Good progress Nate!

What's the theory behind more volume = greater weight gain?

I use this theory as well.... high volume to hammer every last fibre! Not necessarily high reps but lots of sets.

[nate225]

Good progress Nate!

What's the theory behind more volume = greater weight gain?

Got to be honest I put all the text books away on this one (hard for me being a scientist!) and just went with what some of my better developed peers were doing.

My approach is similar to Docs / Harry's in that I tend to hit one heavy exercise per body part then focus on higher reps, more sets and truly 'feeling' the muscle work. Aim is to hit 15-20 working sets for most bodyparts or 7-10 if its secondary (i.e triceps after chest).

Seems to be working for me. Along with high calories of course! :grin:

[nate225]

Leg Press up to 440x10's, Safety Squat low box squats to 160 or 180 I forget, Front Squats to 140x5, 1-legged extn supersetted with 1-legged curls, leg curls, Calves. That is all.

Oh yeah, very sore today..... :pfft:

[thatwaslight]

Fuark looking strong bro! I'm jelly! You should post your full workouts.