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NZ's most Aesthetic Powerlifter

soundsgood

By soundsgood
in Workout journals

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soundsgood Veteran member

soundsgood

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Yeah I would be keen for a train with you too mate. Pretty sure its next weekend we are coming up. Private message me, I would be keen for a hit out on the Saturday! :nod:

Oh man, talk about bad timing. My little bro is doing the NABBA Waikato show in Whangamata next Saturday so I'll be over there prepping him :(

Trained legs last night

Warmed up in the squat rack with sets at 20kg, 60kg, 100kg and 180kg

Added belt and knee wraps and Set the bar to 235kg for working sets

First set - 3 reps

Just got a nice feel for the weight, didn't push it

Second set - 3 reps

Didn't wrap high enough on one knee and it flopped over onto itself making it only half wrapped so again didn't push too hard

Third set - 5 reps

Wraps were on perfect, not too tight allowing me to break depth every time and pop back up strong. Potentially could have had a couple more reps there but wasn't going to push it today.

4 sets of 15-20 reps on leg extension full stack

3 sets of 50 on seated calf press machine full stack

4 sets of 10 Stiffleg deads on hammer machine with 3 plates.

Seated leg curl 4 sets of 10-12 with 235lb

Leg trains could go on and on forever couldnt they lol. Pulled the pin there.

In case you were unaware I am a Sky TV installation contractor. Yesterday I was installing a second decoder for a previous customer and found I physically couldn't fit into the manhole to get under the floor. 3 years ago when I was prepping for my first show I had managed to get under no worries. Just a gauge of my growth lol. I ended up having to call the office and rescheduling the job for a smaller technician :shifty: But seriously I must be the worst size for my job possible. Short and wide :doh:

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soundsgood Veteran member

soundsgood

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Hahaha awesome. Although I had already set up the rest of the job and not being able to do that 5 min crawl cost me Over $200 :doh:

For years ive had an assistant to run cables in ceilings, under floors etc but I don't have one at the mo. I think i need to put an ad on seek now lol.

The problem is they start small but naturally working with me all day I get them hooked on bodybuilding. The last guy ended up 120kg and coming 2nd novice at the nats last year lol.

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soundsgood Veteran member

soundsgood

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Tonight was Delts and Traps

Warmed up then into DB shoulder press

Working sets with the 100lb DBs did 3 sets of 12-16 reps with a dropset of 12 w the 50lb DBS on the last

Side DB raises next. 4 sets of 12-16 w the 50lb DBS

Kneeling Facepulls was a new exercise I decided to try. Did 3 sets of 16 w half stack. Probably prefer standing to be honest.

Did a couple of light sets of Arnold presses but my flexibility is still an issue with all the additional weight so I couldn't really do them justice.

Finished delts with a superset of bent over Rear delt DB flies using the 40lb DBs and behind the neck barbell press. Did a couple of sets of 12 using 60kg on the bar for presses then the last set I put 85kg on but only managed 5 reps before racking it because my wrists were sore as buggery. They have been playing up a bit, I think I might need to get some wrist guards before I do them any more damage.

For traps I did shrugs standing on the incline press machine and then shrugs with Dbs.

Caught up with Daniel8 who has joined up with flex. Fucken Jesus he's looking shredded as!!! He was thinking of doing the pan Pacifics in 8 weeks but he might debut at an earlier show. He is pretty close to ready, gonna catch up again tomorrow and talk about it. Crazy small waist with massive delts and vascular as. Damn you athletic guys put us bigger guys to shame!

Got me thinking about the time frame between now and the Pans. Could I make it and be in good enough condition to play on stage with Nelly? We will see. :think:

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soundsgood Veteran member

soundsgood

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Have hired someone so hopefully no more probs with manholes although he is also a bodybuilder :doh: will I ever learn lol

Trained Chest and biceps last night (it was Monday after all)

Warmed up on Bench press with sets at 60kg, 100kg, 140kg.

Working sets used 165kg and did 3 sets of 10 (PB) / 7 / 6 reps

Moved onto Incline bench and worked up to 125kg. Did one set of 6 then dropped back to 100kg and did 3 sets of 12

Flat DB Flies next

4 sets of 12 with the 70lb DBs

Finished with a couple of sets of Bodyweight dips and 3 sets of incline press machine on full stack for 12-15 reps

For biceps I did single arm DB curls with the 70lb DBs, seated DB curls, Preacher machine curls, cable curls behind the head and hammer curls. Little rest between sets and exercises.

Quite a lot of volume, took about 100 mins to get through.

Did 20 mins cardio straight after.

First Day back on a calorie restricted diet yesterday. I felt a hunger pang mid afternoon which I haven't felt for the past 4 weeks lol. For some reason I actually weighed more than last week, just under 115kg - must have been the last dirty meals I tried to fit in before I started dieting :shifty:

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soundsgood Veteran member

soundsgood

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[insert joke about Powerlifters being lazy in the gym]. Just kidding.

Didn't weigh myself today but second day on the diet and I have dropped a bit of weight, missus commented I looked leaner already. The first couple of weeks is crazy for me usually. Drop heaps of size, or the illusion of it anyway as I flatten out.

Did back tonight at Flex

Warmed up with a couple of sets of 12 Bodyweight Widegrip chins

Then warmup sets of deadlifts at 60kg, 100kg and 140kg

Working sets was 225kg.

First set pulled 5 reps

Second set pulled my first rep, dropped back down and my wireless headphones ran out of battery and started beeping in my ears completely throwing me off so I left it there.

Next I did Barbell rows. Used 140kegs and did 4 sets of 12 reps

Mucked around for a bit with clean and press starting at 60kg then finishing at 100kg. It's been about 6 weeks since I did any oly lifts, it was good to be throwing them around again.

Did Seated Machine row next. 5 sets of 12 set to full stack

Finished on Widegrip Lat Pulldowns. 4 sets of 12 using just off the bottom of the stack focusing on really pulling with my lats and upper back.

No cardio tonight, im easing Back into it. I think 4 x 30 noun sessions this week to get back in the groove. I really wish we had a stepper or there was a stadium or similar I could climb the stairs on. It worked well for Mark Stewart and I think It would help being my legs out for my next show.

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soundsgood Veteran member

soundsgood

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how would towing a sled or even a tyre filled with sand or something go for that sort of thing bro?

It could work, a few guys tow tyres around but we don't really have a flat surface at flex to make it viable. I have had the very fortunate offer of a versaclimber to borrow from one of thr members on the forum which I am sorting out at the Moment. It will be perfect for my needs, I am very grateful to earliftrest!

Just a muck around session before the weekend

Squats

Warmups with 60kg, 100kg, 140 kg & 180 kg

Working set - 5 x 235kg

Bench Press -

Warmups at 60kg, 100kg and 140kg

185kg x 5

Then 140kg x 15 / 12 / 10

A bit of bicep work then town for a dance woop woop

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HarryB Veteran member

HarryB

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Farkkkk I look lazy compared to your workload mate. Keep it up :clap: Harrys trying to crush your dreams mate

WHAT THE?!!! lol

I'll bring the popcorn \:D/

And M&Ms... if there's something going on at least let me have them for heaven's sake!

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soundsgood Veteran member

soundsgood

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Not doing the Welly show so you can keep the popcorn at home MT :)

Next show is NZIFBB Waikato in mid sep. locked and loaded!

Went to NABBA Waikato on the weekend (see show report). Sat next to Android and even though we had a seat between us we were quite literally rubbing shoulders hahaha.

Didn't train fri/sat/sun. First 3 days off in a while. The comp prep starts today so probably a good thing having a rest.

Trained delts and tricep tonight.

Highlights were seated barbell shoulder press

3 sets of 100kg x 10 reps

2 sets of 110kg x 6 reps

And for triceps used 140kg Closegrip for 2 sets of 8, left wrist feeling to sore to continue to push it. Need to get hold of some wrist guards I think.

Did 3-4 other isolation exercises for each body part. Good solid session.

Cleaning up the diet so no icecream after tea tonight :(

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