NZ's most Aesthetic Powerlifter

[soundsgood]

2010 - A year in review

Solid training and eating throughout this year has given me gains I didn't think possible this far into my bodybuilding career.

I went from 102kg at start of the year all the way out to 121kg and back down to 109kg. I am slightly leaner than I was at the start of the year too. Currently 109 @ 9%. Was 99 @ 9% in sep last year so that is a gain of 10kg lean muscle over the last 15 months which is great considering I have been training seriously for about 4 years now.

My compound 1RM to comp standard have all increased (some more than others)

Bench - 140kg --- 180kg

Squat - 220kg --- 260kg

Dead - 230kg --- 240kg

More importantly I have brought up the weak areas of my physique that were costing me points on stage. Chest and Biceps are not quite the equivalent of my Delts and Quads yet but getting there. Back is still letting me down a bit. Have had to contend with a Torn Glute and lower back issues that have dampened my back trains a bit. Plan is to fully recover then smash it next offseason.

The plan is to keep cutting down and make my first appearance on stage for 2011 the amateur show the day before the Melbourne Pro show in March. However my new job may make it preparation a bit difficult so I may have to postpone till later in the year.

More regular training updates to come, along with a '10 week out' photo spread around new years.... 8)

[steak]

:nod: You have had a great year! Big numbers and big physique to match. Keep smashing it up hard over there :twisted: :clap:

[drizzt]

Awesome progress bro, hope you update regularly, your journal would be one to folllow :nod: Merry xmas!

[PeterDolan]

Great to see an actual bodybuilder's journal (no offense to the guys that try)

[Gym rat]

mean squats bro and merry xmas \:D/ \:D/

[soundsgood]

Thanks for the positive feedback guys! :grin: Merry xmas to you all as well.

Yesterday was BACK training

SUMO DEADLIFTS

10 x 60kg

10 x 100kg

10 x 140kg

8 x 180kg

3 x 220kg

10 x 180kg

10 x 180kg

WIDEGRIP LAT PULLDOWN

12 x Stack (100kg)

12 x Stack

12 x Stack

12 x Stack

16 x Stack

CLOSEGRIP SEATED ROWS

12 x Stack

12 x Stack

12 x Stack

12 x Stack

HIGH MACHINE ROWS

12 x 70kg each side

12 x 70kg each side

12 x 70kg each side

90' BARBELL ROWS

21 x 60kg

12 x 80kg

21 x 60kg

21 x 60kg

LYING CABLE REVERSE FLIES SUPERSET W REVERSE PEC DECK

12 x 20kg

12 x 20kg

12 x 20kg

CARDIO

40 mins Crosstrainer - 750 Calories

DIET

M1: 100g Muesli + 100g Peaches + Half pottle of Yoghurt + Double Protein Shake

M2: 200g chicken breast + 75g Brown Rice

M3: 200g chicken breast + 75g Brown Rice

M4: 200g chicken breast + small handful nuts

M5: Double Protein Shake

M6: 200g Hoki + 1 med Potato + salad

M7: Protein Shake

Weight - 108.2kg

Because of an ongoing issue with a torn Glute muscle, lower back pain and basically because my deadlifts just plain suck I have decided to change to Sumo style deadlifts. Last night was my first attempt and incorporating them into a proper back session. Was very surprised at how much better this stance seem to suit me (in regards to weight lifted). I didn't really push myself and Im pretty sure I will be leaving my old PB deadlift in the dust with a couple more sessions tweaking it. However I am not sure how well this movement works my back which is what I am trying to achieve on back day. I have opened a new topic to discuss this.

About to go do an arms session then soak up some of the 38'c sunrays over here on the beach 8)

[soundsgood]

Fri 24th - Arms

Alternating dumbbell Curls

12 x 20kg [each side]

12 x 25kg

12 x 30kg

Preacher bar curls

5 sets of 12 @ 50kg + bar [rest - 45 sec]

Standing Cable Double biceps

5 sets of 12 @ 25kg

Seated hammers

3 sets of 12 @ 20kg

Closegrip Benchpress [No Spotter]

21 x 60kg

12 x 130kg

12 x 130kg

10 x 130kg

16 x 100kg

Weighted Dips

3 sets 16/16/12 w 30kg dumbbell tied to waist

Removed weight did 21 @ bw

Dumbbell skull crushers superset tricep kickbacks

16 x 22kg + 12 x 22kg

12 x 25kg + 12 x 22kg

12 x 25kg + 12 x 22kg

Machine pulldowns with straight bar

50 x stack

Cardio

1hr cross trainer = 1100 calories

[PeterDolan]

Alternating dumbbell Curls

What's your hand position at the bottom and why?

[Rookie]

Good weight SG, farking strong DB curls and CGBP- 130 for that many reps :shock: freak!

Always good to see how a real BBer trains bro, big and strong, yeah buddy!

[soundsgood]

Good weight SG, farking strong DB curls and CGBP- 130 for that many reps :shock: freak!

Always good to see how a real BBer trains bro, big and strong, yeah buddy!

Chur Rooks. Triceps paying for it today, bit swollen lol.

Alternating dumbbell Curls

What's your hand position at the bottom and why?

Pretty strict form, full ROM. Keeping elbows as tight into the body as poss I twist the db into my body when it's at my side, and twist it out as soon as it comes past my quad. I guess you'd say pretty convententional. Not into swinging and twisting higher like some guys do as I don't think its hits the muscle belly as good. TBH they are not my favorite bicep exercise I just get a mean pump from them so use them as an opener for arms session \:D/

[steak]

Strong mofo...nice work on the CGBP bro. How are the knees and back feeling from the sumo work?

[PeterDolan]

I find going from neutral and twisting I'm stronger but I get a better pump from staying prone the whole time

Not my favourite exercise either, not a big fan of training Bi's anyway, probably my least favourite body part to train

How's the diet?

[soundsgood]

Strong mofo...nice work on the CGBP bro. How are the knees and back feeling from the sumo work?

Cheers Steak, I'm just trying to make it translate to better flat benches! Knees and back are feeling awesome, way better than normal, no anti-inflammotories for me this week \:D/

I find going from neutral and twisting I'm stronger but I get a better pump from staying prone the whole time

Not my favourite exercise either, not a big fan of training Bi's anyway, probably my least favourite body part to train

How's the diet?

I hear what your saying PD, def slightly stronger with a slight twist at the bottom, but I'm trying to move as big of a weight as possible for the opener while I'm still fresh and don't need any assistance from my back or swinging. It's how alot of the bigger amateur and pro bbs I have trained with generally do it. Works for them, works for me :shifty:

Diets going really well. Still leaning up more and more every day. Even managed to get thru Xmas day relatively clean lol.

Unfortunately the elevator has broken down at my apartments so Ive had to run up and down the stairs everytime I've gone out. Gym shut today so gonna run up and down to top floor (10th) for 30 mins, then run over to the outdoor gym across the road and do some bodyweight chins, dips, burpees etc. Should be killer in the 40 degree sun :oops:

[PeterDolan]

Wasn't judging your execution, was just curious cause there's alot of variations of the movement

[soundsgood]

MON 27 DEC - CHEST

Flat DB press (warmup)

21 x 25kg

21 x 35kg

Flat Benchpress

12 x 100kg

8 x 140kg

3 x 160kg + 2 spotted

8 x 140kg + 2 spotted

Incline DB Press

16 x 50kg

12 x 50kg

12 x 50kg

Incline DB Flies

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

Horizontal Dips

21 x BW

21 x BW

21 x BW

Low Cable Pulls to centre and up (not sure the proper name)

12 x 25kg

12 x 25kg

*big squeeze after each set

One arm Dumbbell Snatches up to 55kg

Cardio

30 mins Crosstrainer = 565 calories

Gym shut today at 1pm so it was a 10am chest session. I hate training in the morning, only had 2 smallish meals in me. Consequently bench was a bit off today. Good pump rest of session though. Small rest breaks between sets and exercises, trying to add a ten second super squeeze immediately after the set to maximise fatigue in my chest.

Saw a guy doing, back squats, front squats and deadlifts all with perfect form. When he started doing good mornings I had to go have a yack to him as this is extremely rare in my gym. He had been training olympic lifts for a while and I got him to show me correct form Good mornings, which I have never really done before. Then we worked on One arm DB snatches from rest to full lockout in the air with one swift movement. I quickly worked up to 55kg (the heaviest DB we have, and we only have one of them :doh: ) with each hand. I like this movement, not sure it improves my physique but it looks cool lol. Gonna get him to work with me on my clean and presses next time I catch him.

Was another 40'+ day today (3rd in a row) so a quick dip was in order after the training. Unfortunately the beach was shut due to pesky sharks in the shallow waters again, thank god for the pool at my apartments :grin: So it was Swim, Tan, Swim, Tan this afternoon.

[Phedder]

So it was Swim, Tan, Swim, Tan this afternoon.

Hard life you're living there

Insane strength and volume there :clap: Do you notice your strength drops off much getting into contest shape? If so usually around what bf% and by how much?

[soundsgood]

Thanks Phedder. Yep its a pretty hard life at the moment. 3 weeks off, beautiful sunny days everyday. Nothing to do but eat, train and play

Strength loss is guaranteed as I lose BF as I'm in a calorie deficit, but to be honest its not been too bad so far. Im around 9% maybe just under now and Im still pushing reasonable weights. I would go as far as to say some people have the wrong idea about getting strong sometimes (including myself in the past). You do not have to eat your way to 20% to be strong. Fat does not equal strength. Lean bulks and strength training programs equals strength. In saying that when I hit below 5% you can bet my strength will be out the window, struggling to bench the bar :pfft:

[Phedder]

Thanks for that. So would you say if you were eating at maintenance you could be pushing the same weights at your current 9% as you would at say 15%?

I agree about fat and strength, some just use it as an excuse to get lazy with their diet. Plenty of people claim that the extra fat around the joints helps, which seems to make some sense when comparing someones knee at 5% to say 15%, but there must be a point where it becomes irrelevant. Have you personally ever found a point during contest rebound (still low bf, but plenty of calories going in for energy and strength) where you've noticed your strength regain begin to slow down? Poorly worded question I know, hope you understand what I'm trying to ask :pfft:

[Rookie]

MON 27 DEC

Incline DB Press

16 x 50kg

12 x 50kg

12 x 50kg

Awesome weight and reps on these bro, just curious about what angle you have the incline at?

Rookie

[PeterDolan]

Low Cable Pulls to centre and up (not sure the proper name)

Low pulley cable cross overs

Your welcome

As the other dude's said, strong

[soundsgood]

Thanks for that. So would you say if you were eating at maintenance you could be pushing the same weights at your current 9% as you would at say 15%?

I agree about fat and strength, some just use it as an excuse to get lazy with their diet. Plenty of people claim that the extra fat around the joints helps, which seems to make some sense when comparing someones knee at 5% to say 15%, but there must be a point where it becomes irrelevant. Have you personally ever found a point during contest rebound (still low bf, but plenty of calories going in for energy and strength) where you've noticed your strength regain begin to slow down? Poorly worded question I know, hope you understand what I'm trying to ask :pfft:

One of greatest advantages about bulking and cutting, bulking and cutting is the HUGE rebound effect you get when you flood the body with carbs. If you carefully moderate it you can extend the rebound period longer than if you go all out. I make massive strength gains up to about 10%, moderate up to 12-13% anything past that is just normal rate I could probably make at maintenance. So I would recommend sitting between 10-12%. You look good and you can still make excellent strength gains if you are training right.

MON 27 DEC

Incline DB Press

16 x 50kg

12 x 50kg

12 x 50kg

Awesome weight and reps on these bro, just curious about what angle you have the incline at?

Rookie

I use a good solid 45' angle Rookie. None of these low incline benches for me! Unfortunately the db's at my gym only go to 50kg. I was training at another one until recently and was able to use the 65's for incline press. Hardest bit was getting them up there! Vids or it didn't happen? I'm on TV next week in a bodybuilding documentary smashing out the 65s on the incline. Nothing like a film crew pointing a camera in your face to make you push some big weights!

Low Cable Pulls to centre and up (not sure the proper name)

Low pulley cable cross overs

Was gonna have to pull out my Arnold encyclopedia to find the proper name, then I would have got sidetracked for a couple of hours or so. So thanks for that :nod:

[PeterDolan]

Was gonna have to pull out my Arnold encyclopedia to find the proper name, then I would have got sidetracked for a couple of hours or so. So thanks for that :nod:

Then you would've forgotten to eat and ergh...

Ever tried the DB version of it?

[soundsgood]

That would never happen, alarm on my iPhone every 2 hours to remind me to eat :grin:

I like the sound of the db version of the low cable pulls. You have me interested.....

[PeterDolan]

That would never happen, alarm on my iPhone every 2 hours to remind me to eat :grin:

Sharp

I like the sound of the db version of the low cable pulls. You have me interested.....

Wouldn't mind trying it either but don't like fucking round with new things

[Phedder]

One of greatest advantages about bulking and cutting, bulking and cutting is the HUGE rebound effect you get when you flood the body with carbs. If you carefully moderate it you can extend the rebound period longer than if you go all out. I make massive strength gains up to about 10%, moderate up to 12-13% anything past that is just normal rate I could probably make at maintenance. So I would recommend sitting between 10-12%. You look good and you can still make excellent strength gains if you are training right.

Pretty much what I plan on doing when I can start training consistently and eating plenty again in Feb. Hoping for some even better gains next year as I've learned a lot more about lifting in general and how my body responds as well this year, time to put it into practice Thanks for answering the questions SG, always good to have experienced lifters to bounce things off. Will this doco be aired in NZ, what channel and when?