NZ's most Aesthetic Powerlifter

[mike27]

solid lot of deads!! :nod:

[soundsgood]

Cheers Mike!

Yesterday was A bit of a mixed bag. I have the manflu at the mo (just a common cold) but still felt lousy.

Started with Squats

Bar x 20

60kg x 12

140kg x 12

Working sets

225kg x 10

235kg x 8

225kg x 8

Nearly blacked out on last set so left it there. No wraps, no squat shoes just Nike trainers and the cold held me back a bit but still grinder out some decent weight.

Seated leg curl

5 sets of 12 @ 220lb

Stiffleg deadlifts w dumbbells

3 sets of 12 w 100lb dbs

Walking lunges

3 sets of 20 paces w 70lb dbs

Everything went black after last set of lunges so I knew I had to leave the weight session there.

Went and did 10 minutes in the bags, 10 minutes HIIT on the rower and 10 mins HIIT on the crosstrainer.

Finished off with 10 mins ab work

Diet has been pretty strict and have leaned up alot. Weight was down to 106.5 on the weekend and mid section very tight. Carbed up a little yesterday cos I had legs and was battling the cold but weighed in at 108.5 last night and looked like shit. Hopefully things come back together once I'm better again.

[samuelNZ]

Shit bro, to get that kinda training out when your not feeling 100% is awesome :clap:

[soundsgood]

Been pretty slack on updates but definately not with my training and diet. Have limited internet access at my current place, and it sucks typing into a iphone.

I have been on approximately 2800 cal/day with only 160-200 carb for the past 4 weeks and am feeling sluggish at times but leaning up nicely.

Weight has been dropping gradually, was 104kg on Tuesday! Had a cheat meal on thursday, and weighed in at 106kg yesterday. I'm not sure of bodyfat levels as I'm only interested in what I look like in the mirror but its fair to say Its pretty low at the moment. I only have 4 weeks left till the NABBA comp, aiming to drop another 2-3kg of fat by then, lose a bit of water, carb up and be sitting at around 98-99kg on stage. I will be open mens class 2 so weight doesn't matter but it just means I should easily make the open mens 90-100kg class when I do an IFBB comp in the following weeks (assuming they have an open 100+). Looks like it will have to be the Wellington show as the Waikato show doesn't look like its going ahead this year which is a shame. At least it means I can do the NABBA nationals if I qualify because it was going to fall on the same day as the Waikato show. Kind of a silver lining I guess.

Some of you would have seen the Quad shot I posted on Facebook last night, Vascularity and cuts are coming thru nicely now, I put some of that down to the spin bike Ive been using lately. Im still only doing 20-30 mins HIIT cardio 3-4 times a week after weight training but it seems to be doing the trick.

Got a photoshoot at the gym this afternoon with a couple of my TP's who are doing the same show. Should be fun, if they turn out any good I might post a couple here, otherwise you can see them on Facebook I'm sure.

In case you were wondering I'm now doing a mixture of Heavy weight and high volume training.

On Tuesday I squatted

I went 4 sets of 10 @ 225kg,

then went 10 @ 225 DROPSET to 10 @ 185kg DROPSET to 10 @ 140kg DROPSET 10 @ 100kg. Nearly died after that lol. Finished on 5 sets of 21 leg extensions w full stack and 2 sets of 20 paces with a 100lb dumbbell in each hand.

An example of the volume training is last nights Delts and Traps session

Started with DB shoulder press

12 x 85lb

12 x 100lb

12 x 100lb

12 x 100lb DS 12 x 50lb DS 12 x 35lb

Strict side DB raises

4 sets of 12 x 30lb

Cable side raises supersetted with plate front raises

Did 4 sets of 12 each arm with 30kg then lifted 12 @ 20kg plate then 12 @ 10kg plate

Rear Delt DB flies

4 sets of 12 w 45lb DB with DS to 35lb then 25lb DB's on last set

High Cable Single arm Crosses

3 sets of 12 with 30kg

Arnold Presses

3 sets of 12 w 30lb DB's slow and squeezed supersetted with bent side raises.

DB Shrugs supersetted with Upright rows focusing on pulling with trap

4 sets of 21 x 100lb DB each hand and 115lb barbell for upright rows

10 mins ABs

30 mins cardio

Done for the day

Hopefully keep my updates a bit more regular

[Android]

Mate I asked Fadi (runs Moes shop wen he his busy) and he said the Hamilton show was and always was a go ahead.

Did you hear from Moe himself or just heresay? I'm relying on it as a qualifier just like u

[soundsgood]

Glad the Waikato show is back on, although it's the same date as the Nabba Nats so unsure which one I'll do at this stage.

Dialing in for the Nabba show in 2 and a half weeks well, won't be peaking but won't be too bad. Only spanner in the works is I will be flying out to Fiji next Friday for 4 days for a wedding so hopefully won't muck up my training and diet in the last week. Should be fine though.

Tonight trained chest. Trained with high intensity so rest breaks were kept to under 2 mins on the incline DB presses and under a minute for the rest of the workout.

Warmed up w the exercise Bobsta recommended, held a 25lb plate in the palm of each hand, pressed them together and benchpressed them while Squeezing to pump the chest up and get the chest working only feeling.

Started with incline DB press.

Warmed up with sets of 12 w 25kgs and 40kgs.

Did 4 working sets of 12-15 w 55kg DBs w a dropset of 12 @ 30kg and 20 @ 20kg on the last set.

Moved onto Incline DB flies. Strict no arm bend. Did 2 sets of 15 w 25kg DBs, then 2 sets of 21s (7 low range, 7 high range and 7 full range) w the 25kg DBs

Did 3 sets of 21 machine flies w half stack.

Jumped onto the bench press and did 3 sets of 12 widegrip benchpresses w 100kg on bar. Never really do benchpress at the end of the workout so was surprised how hard these sets were when you're fatigued. Really got a good chest pump from it though.

Finished off with cable flies supersetted w low cable chest pulls. Did 3 sets of 12 of each exercise at about half stack.

Finished off w 20 mins cardio to go with the 45 mins I had done earlier in the day.

Here are those pics from the other night

[nate225]

Bro,

Best bet is to call / email resort ahead of arriving so you know they've got the basics waiting for you. You dont want to get a shock when you arrive and have to make drastic changes.

Nate

[HarryB]

As always an awesome workload and good weights shifted. No wonder you look like you do!

Be good to see how it all comes together at showtime big man!

[Android]

You'll b awesome on stage mate.

Fiji will b hard to maintain improvements but it's only a qualifier which you will nail :-)

[soundsgood]

Good thinking Nate. Would hate to turn up and have nothing but a couple of pec decks to work with.

Cheers Android and Harry. Hopefully won't look to silly next to guys like Garth, at least I've got another 5 weeks or so to carve up a bit more before I have to match up to you guys! :oops:

Trained Legs at 10am this morning. Was a high volume, high intensity session with my training partner who is also competing in a couple of weeks.

Started with Leg extensions. Did a 5 sets of 15-20 alternating between toes in, toes out, neutral and single leg with the weight around half to 3/4 stack.

Moved onto leg press and did single leg presses with foot high and centered and toes neutral to really try and hit the hammie and glutes as well as quads.

Did sets of 15-20 reps with 2pps adding a plate each set till we hit 6pps. Finished on a couple of sets of 30 with both legs narrow stance. The 'you go, I go' intensity was crazy and legs got pumped and vascular, especially my TP, the spider veins were sick!

Moved into the smith machine and did really really deep squats with feet about 18 inches in front of bar so your butt can literally touch the floor. The bar weighs about 40kg, added a couple of 20s each side and did 5 sets of 12 with a dropset on the last.

Stiffleg deadlifts with the Tbar row machine next. Started with empty bar and kept adding a plate up to 4plates doing 12 reps. Then last set did a dropset all the way back down. Hammies were burning so jumped on the seated Leg curl and did 4 sets of 12-15 @ around 200lb then finished on a set of 21s (7 high range, 7 low range, 7 full range).

Legs were fried. Got straight back into work after and it wasn't fun. The double scoop of Mesomorph pre training was still stimulating and my legs were in agony. Not sure if I like training in the middle of the day seeing as I'm a tradesman, but you gotta take your quality trains when you can!

[soundsgood]

Back Pump session tonight. Again very short rest breaks between sets and lots of contract and squeezing.

Started on widegrip Pullups. Did 15/12/12

Pretty much a PB at this weight so happy with that

No Deadlifts or rack pulls today. Went straight to Barbell rows. Warmed up with sets at 60kg and 100kg. Working sets were with 130kg. Did 4 sets of 12 with a double dropset back down to 100kg and 60kg to finish.

Seated Cable rows next. Did 5 sets of 12 with Fullstack.

Finished with a tri-set of kneeling Lat pulldowns with cables to the side, Seated Lat pulldowns and seated under the leg barbell rows. Did 3 sets of 20 reps at a moderate weight for each exercise. Mean pump.

30mins crosstrainer HIIT.

Finished

The scales have been fucking with my head lately. Weighed in at 108kg few days ago, was 105 today. Anyway, definately still leaning up and getting harder so still progressing the right way. Will be dropping carbs down considerably this week to around 80-100 p/day then carb deplete for 5 days from the following Monday. Will only be a very light carb up for this show Cos I definately won't be as shredded as I want to be.

The missus is on board and has been watching my eating like a hawk making sure Im not sneaking anything, and has been cooking me good meals so that makes things easier

[AgentOrange]

Sounds like she's embracing the bb thing now days bro, good to hear. She's a keeper! Any sisters ? (srs kinda) lol

[soundsgood]

Yeah bro, she Sees how much I put into it so wants me to succeed, not that she likes my comp physique, too over the top apparently lol. And no sorry, no sisters in Aussie for you haha

Yesterday was Delts and Traps. Was another super high intensity session with rest breaks between 30-60 secs between sets.

Warmed up with normal shoulder stretching exercised then got into DB shoulder presses. Got the blood flowing with 21 @ 25kg, 12 @ 35kg then used the 100lb (46.5kg) DBS for working sets. Did 15/12/12/10 then drop set to 25kg for 10 then 15kg for 20.

Strict side DB raises were next. Did 5 sets of 16 w the 17.5kg DBs w a drop to 10kg DBs for 10 on the last.

Front DB raises now. Did 4 sets of 12 on each arm with the 27.5kg DBs.

Loaded the Smith Machine to 60kg and finished delts with Behind the neck Barbell Press supersetted with Facepulls. Did 4 sets of each.

Traps was just 3 sets of 21 DB shrugs with the 100lb DBs supersetted with closegrip upright rows using 115lb barbell pulling with the traps till elbows above parallel.

Did 15 mins on the Crosstrainer, 10 mins spin bike, 10 mins rower and 15 mins incline walk. Done

Got my branch Warren on today and trained in a beanie :grin: Delts is always a good pump day for me and today was no different, swelled up and because I'm leaning up well, looked grainy, vascular and striated all over. Got alot of positive comments so happy with progress still.

[HarryB]

Yeah bro, she Sees how much I put into it so wants me to succeed, not that she likes my comp physique, too over the top apparently lol. And no sorry, no sisters in Aussie for you haha

Yesterday was Delts and Traps. Was another super high intensity session with rest breaks between 30-60 secs between sets.

Warmed up with normal shoulder stretching exercised then got into DB shoulder presses. Got the blood flowing with 21 @ 25kg, 12 @ 35kg then used the 100lb (46.5kg) DBS for working sets. Did 15/12/12/10 then drop set to 25kg for 10 then 15kg for 20.

Strict side DB raises were next. Did 5 sets of 16 w the 17.5kg DBs w a drop to 10kg DBs for 10 on the last.

Front DB raises now. Did 4 sets of 12 on each arm with the 27.5kg DBs.

Loaded the Smith Machine to 60kg and finished delts with Behind the neck Barbell Press supersetted with Facepulls. Did 4 sets of each.

Traps was just 3 sets of 21 DB shrugs with the 100lb DBs supersetted with closegrip upright rows using 115lb barbell pulling with the traps till elbows above parallel.

Did 15 mins on the Crosstrainer, 10 mins spin bike, 10 mins rower and 15 mins incline walk. Done

Got my branch Warren on today and trained in a beanie :grin: Delts is always a good pump day for me and today was no different, swelled up and because I'm leaning up well, looked grainy, vascular and striated all over. Got alot of positive comments so happy with progress still.

Lol at beanie!! When I train at 5am I do the first half of my workout with my hoodie on.. at least it means that side of the gym stays empty...

[soundsgood]

Lol, they probably think you're trying to steal the dumbbells Harry

Yesterday was Legs. Big 12 hour day in the Fucking cold weather. I'm lean as shit and had less than 80g carbs all day, I was feeling absolutely drained. Still went through with it though, this time separates the men from the boys.

Started with Leg Extentions. Did 5 sets of 15-20 alternating between toes in, toes out, neutral and single leg using between half and 2/3 stack.

Moved into the Squat rack and with a hesistant mind started Squatting. Warmed up with sets at 60kg and 140kg and decided to keep working sets light tonight and just had 180kg on the bar. Did sets of 15/12/12 then did a set of blast outs. Squatted with butt as far back and low as physically possible, paused then explode up to a full lock out where you clench your glutes. Did a set of 8 @180kg and was done.

The leg press already had 5pps loaded onto it so jumped in there and did 3 sets of 15 single leg press and then a set of 30 with both legs at the end.

Tbar row machine used for stiffleg deadlifts next. Did 4 sets of 12 @ 80kg, focusing on hitting the Hammies and staying in the zone.

Seated Leg Curl to finish hams. Did 4 sets of 12-15 with 200lb with a dropset of 20 @ 120lb to finish

4 sets of 21 calf presses on the horizontal leg press machine just to finish off the workout.

Was a good amount of volume to get through in an hour. Did 20 mins crosstrainer after workout, was agony though, legs didn't feel up to it, but pushed through anyway.

A young guy at the gym deadlifted 210kg at a bodyweight of 70kg fully raw in front of me. I congratulated him on a triple bodyweight dead. He said f*ck that he just wanted to get big lol. Love that attitude

Loving the daily changes I'm seeing in the mirror, doesn't look like I'm holding too much fat anymore, maybe a bit still in my lower back and glutes (ghetto booty lol). Bodyweight was 105kg post cardio last night so I would guess I'm probably around 101-102 first thing in the morning in just a pair of briefs. Not much more to go!

[HarryB]

Yesterday was Legs. Big 12 hour day in the Fucking cold weather. I'm lean as shit and had less than 80g carbs all day, I was feeling absolutely drained. Still went through with it though, this time separates the men from the boys.

That's hard work right there!!! Nice work!

[Android]

Yesterday was Legs. Big 12 hour day in the Fucking cold weather. I'm lean as shit and had less than 80g carbs all day, I was feeling absolutely drained. Still went through with it though, this time separates the men from the boys.

That's hard work right there!!! Nice work!

Rapt, rapped, repped! ... I mean ditto

[soundsgood]

Thanks guys!

You both have office jobs right? I toyed with the idea of throwing it in and wearing a suit and tie every day, even studied as a Finance Broker but I couldn't live on the massive pay drop I would have to take and lose the advantages of being a self employed Tradie. Although it would be nice to have a fridge and microwave a couple of cubicles away...... :think:

[HarryB]

Actually bro sitting on your arse all day is even more draining!

[yeahbuddy]

Yep, I second that. Office jobs are not that fun man. Sometimes after my meals I've got all this energy and no outlet for it... other than twirling around on my chair.

[AgentOrange]

I threw in a trade job for a suit and I'm glad I did. There's advantages to both. Plumbing and drainlaying I was way to fucked to train 100%. Now I'm a corporate motherfucker I surf the net, prep food in a fully functioning kitchen and if u do the numbers no body bats an eyelid. Oh and gym about mid day when I feel like getting out if the office, perfect.

[soundsgood]

Hmmm yeah I know I can't keep doing what I'm Doing forever. I am the boss and don't have to do all the donkeywork but it still gets to you. I was on the tools for 2 hours yesterday and in my office doing paperwork for about 6 hours and felt like I had way more energy at the gym yesterday.

Trained chest and Abs last night.

Warmed up on the pec deck. 3 sets of 15-20 medium weight to get the blood pumping.

Started on Incline DB press. Warmed up on sets w 25kg & 40kg. Used 55kg DBs for working sets. Went 15/12/12 then last set did 12 Dropset to 12 @ 30kg then Dropset to 20 @ 20kg

Did incline DB flies next. 4 sets of 12-15 w 25kg DBs

Dips in the Parallel Bars were up next. Did not add any weight. Pushed legs as far back as I could making it almost like a legless pressup focusing just on the chest and did sets of 30/20/20

Did another 3 sets on Pecdec, this time going a bit heavier and squeezing to failure.

Finished chest with cable crossovers supersetted w low cable pulls to centre and up. Did 3 sets of each w moderate weight to failure.

Spent 15 mins on abs doing hanging jack knives, planks etc.

Then did 20 mins on the Crosstrainer, 10 mins spin bike then 10 mins HIIT on the rower. I did 30 secs on, 1 min off on the rower and felt like really going for it. Managed to row at 1:12/500m on the first sprint which is a record speed for me. Most of the time try keep between 1:20-1:30 when sprinting and 2:00-2:10 when cruising.

There was a midget training at my gym last night (sorry to offend if not the correct term). He was about 3 and a half foot tall but about 4 foot across. Had insane chest and Arms on him. He did Benchpress and i nearly feel off the crosstrainer when he started benching 100kg for reps! His ROM was pretty low though. Had to get a spot off the lowest rung on the bench cos he couldn't reach. Was pretty impressive to see though.

Another cold day in Hamilton ahead. Oh well only have to get through today then tomorrow fly out to Fiji for a short but timely holiday. You jelly? :pfft:

[soundsgood]

Yesterday was Arms

Started with Alternating single arm DB curls. Did sets of 10-12 and worked from 20kg up to 30kg.

Then moved into Preacher Bar curls in the isolation bench. Did 4 sets of 12 with a plate per side. Even though I didn't have any more than 60g carbs all day prior, my arms were blown up by now.

Did 3 sets of 21s (7 left arm, 7 right arm, 7 both) on preacher machine with about half stack

Standing Double Bicep curls in the cables for 3 sets of 12 with 40kg per side

Finish of 3 sets of 16 seated hammers w 30kg DB's

Triceps were begun with DB Skullcrushers. 4 sets of 12 w 27.5kg DBs and a drop set to 12 @ 15kg on the last

Closegrip Bench next. Did 3 sets of 21-18 with 85kg, real low on the chest, elbows tucking in to side and keeping weight in the target zone.

Did dips for chest the day before so skipped it for this workout

Finished on Rope Pulldowns. 3 sets of 21-30 w full stack.

20 mins Crosstrainer to finish the session.

Heading off to Fiji this morning. Have been told by family already over there to get into the first supermarket I can cos food I'm after will be scarce around the resort. Also I better be able to make do with very limited gym facilities. Doh! The resort was overbooked so I have been moved from the resort to one of the houses next door. Not neccessarily a bad thing because I will have a full kitchen available, won't have to rely on the resorts' chef. Looking forward to the fresh fish =P~

[Android]

have a good trip mate.

Fiji doesn't let you take in your own meat that's sad...Cook Islands you used to be able to take frozen meat over in your luggage (still?)

[soundsgood]

Dropped the ball big time in Fiji.

Wasn't in a good head space when I got there being all decarbed and hungry. Made a decision if I was going to enjoy my overseas break and my sisters wedding and not be a pain in the arse to everyone else I was going to have to lighten up a bit.

For Starters the training equipment available at the '5 star resOrt was pretty average so training was minimal. But the food was the killer. Unfortunately a few extra bits of fruit turned into bread, cheese and buffet foods. Then a few drinks happened. Oh well looked pretty mean all weekend. Unfortunately now I am home I have spilled over and look like a fat piece of shit. Bloated out from 104.5kg to 108.5kg in 5 days.

Was toying with the idea of giving the show this weekend a miss but had a really good chest and Bicep train tonight that made me think I can still salvage something. Incline pressed 2 sets of 55kg for 12 reps then one of them broke on me so I dropped down to the 47s and did a set of 21.

Jumped on the bench and did 4 @ 165kg paused no spot then a good set of 10 with 140kg. Got a mad pump and didn't look to bad so hopefully if Im really strict on the diet the next 3 days and keep up the good training I won't be too bad come Sunday.