NZ's most Aesthetic Powerlifter

[soundsgood]

Damn, gutted bro. I've been like that a few times too... and ended up with injuries. Count yourself lucky that you didn't break yourself.

How are you going to adjust your workouts? By feel or something else? I usually just end up eating more and throwing the towel in on my cut... but you're preparing for a comp...

Yeah man, I can't give in now, middle of comp season! I am thinking I will go to more Volume training for a bit, leave the heavy compounds out and chase the pump just while the body recomps. We'll call it deloading. I was a bit silly to be squatting so heavy so lean. Thats why I had wraps on, didn't want to blow a knee out

Body will tell you when it needs to rest ... sometimes you just cant argue. Hopefully its a one off bro. :nod:

Exactly bro, thats why I left the workout halfway through, you know when its not working. Gonna take it easy tomorrow too, just cardio no weights.

Bugger, but there's gotta b one day where things don't go as we hoped ay. At least it isn't like that everyday. Clen makes me cramp easier, so does to little sodium. Am sure you'll find the reason and beat it 8)

I have a fair idea what may have been behind it all. But you know, you got to try some things. He who dares Wins!

[HarryB]

Yeah I get cramps form that product as well... take a calcium/magnesium supplement. That helps a lot!

[Android]

Yeah I get cramps form that product as well... take a calcium/magnesium supplement. That helps a lot!

Repped :nod:

I brought a mouth spray called "Cramp-Stop" from local chemists that I take to a show just in case. The Magnesium tablets take a while to kick-in and nothing worse than cramping before going on stage.

[soundsgood]

No more cramps this week :shifty:

Had a pretty good last week of training. Still training heavy although not getting as many reps. Benched 160 x 6, Deadlifted 225 x 10 and Shoulder pressed 47.5s for 12.

Have been doing morning cardio for 45 mins - 1 hour religiously every day. Have been incline walking on the treadmill. Weight training has been brief for me, over in about an hour, then another 30 mins cardio, usually rower and crosstrainer.

Diet has been pretty strict, dropped protein intake down. Chicken breast portions down to 160-200g per serve and protein shakes are now singles instead of doubles. Dont feel like I need 450-500g protein per day anymore, sitting around 350 is fine.

Trained at Androids home today, Les Mills in Auckland city. Unfortunately couldnt time it to catch up with the big guy while I was there but I saw what he likes about the gym, the mirrors are awesome lol. Snapped off a couple of quad shots while I was up there

Caught up with Gary Jones from Evolution systems. NABBA / WFF Pan Pacific and Nationals organiser. Hell of a nice guy and in unbelievable shape. He pulled up his shorts to show up his quads and they were feathered and cut up ridiculously. Couldn't believe he was 60 years old!

TP saw his nutitionist who did his bodyfat test. Came in at 5.5%. Down from around 8% only 2 and a half weeks ago at the Nabba show. Making amazing progress and will be absolutely shredded at the nats so Kristian Bray better watch out lol. Amazing to see what super strict and smart dieting and consistent cardio can acheive in such a short time. I havent had my BF tested but I would imagine I am somewhere close, but maybe slightly higher around 6%. I need to up my game to hit 4% in just over 3 weeks!

The DVD is out from the pan pacific show, I made the back cover for the first time \:D/ hopefully not the last. Front cover is where I want to be though :pray: Havent watched it yet, hopefully see where I can improve. Apparantly I was relaxing between poses a bit too much so I have to watch that.

Haven't posted any pics from the show simply because I havent had any good ones in my possession yet. Its worth paying Muscle Imaging to take your pics because you just can't trust your friends or family will get good shots and also Keith is right in the middle of the stage so always gets the best shots. Will def get some at the nationals assuming he comes there instead of the IFBB waikato show. Here is a couple of the shots I do have comparing me and Big Nelly, who I beat. Doesn't show the conditioning which I believe won it for me.

[Android]

Sick legs all round development, mirrors in my gym will never be the same now. I ask them each day who's the biggest of them all and today they said SG!! Faaark

Can't wait till I get down to 6% keep up the effort mate keep trying to drop more fat. I haven't had a shake in ages now consider dropping them...only if your Nutro says so of course

[I Declare War]

Garry Jones sure does maintain some awesome conditioning for 60 years old! I'd have put him in his mid 50's so it's a surprise to learn that he is actually in is 60's!

Garry trained Nelly up for that show, in case you didn't know. In the months before that show I never observed Nelly to be working with any weights I'd consider heavy.

Nelly's got some awesome genetics for bodybuilding, his arms are insane and he's really symmetrical. But, from that back double biceps pose photo you've posted, you can see that your back development completely overshadows Nelly's. I think that's in part due to the way that Garry trained Nelly.

I think your hard work ethic definitely paid off... it would likely have been a different story if Garry had Nelly do some heavy stuff every now and then.

You had Nelly on conditioning, that's for sure.

[soundsgood]

The last week has been good

1hr cardio session in morning and 30 mins to an hour post workout.

Weight training sessions have been alot briefer and more intense than normal only taking 45 mins - 1 hr which is short for me.

This morning in just a pair of undies and after my morning cardio I weighed in at 99kg. The first time I have been under 100kg in 2 years. Definitely feeling like I am dropping alot of bodyfat.

Diet has been clean as f*ck, pretty much just chicken breast, Kumara, lite tuna, brown rice, bananas, oats and lots of cauli/broccoli/green beans.

Today was my last cheat meal before the comp in 2 weeks. I smashed 2 servings of lasagna and apple pie. Am feeling so full at the moment it's ridiculous. No how you felt today Android, but I know it all passes through and won't leave a trace...... I hope anyway :shifty:

Anyway today was a brief quad train.

Warmed up in the Squat rack w sets at 20kg, 60kg and 100kg

Working sets were 10 sets of 10 reps @ 125kg with only 60 seconds rest between sets. All reps absolutely rock bottom ATG. The last rep of each set was paused at the bottom for a 2 count. This was hard going and felt like an intense HIIT session, was sweating so hard by the end.

Then did 5 sets of 16-20 leg extensions with about 3/4 stack. Full slow squeezed reps.

Over and out in 40 mins. Got my hobble on now

[mike27]

mint legs session! i did ur quad builder workout

good times!

i had to change a few of the leg press sets as im not able to move much above 240kg

ill be looking at ur journal for some other workouts to try

[soundsgood]

You're a brave man Mike! That Quad Builder is pretty hardcore, definately not one I'd do every week lol. I have to split the 6pps leg press set in half too. Hope you haven't got too much walking planned the next Couple of days :pfft:

Go ahead and try any of my other sessions if you like, if you have a questions on intensity, rest periods etc fire away! Keep mixing it up and you'll go well

[mike27]

yeah im keen on smashing the other muscle groups like that quad builder workout. mix it up :nod:

do u follow a set/semi set weights program?

just whats in ur journal? ill read thru it all tommorow and get involved :twisted:

yeah no walking planned, maybe a kite board, but ill see how i go. maybe light cardio spin bike to get the blood flowing.

im sure doms will make an apparence! feels like it already

[trainlikeafreak]

Diet has been clean as f*ck, pretty much just chicken breast, Kumara, lite tuna, brown rice, bananas, oats and lots of cauli/broccoli/green beans.

Today was my last cheat meal before the comp in 2 weeks. I smashed 2 servings of lasagna and apple pie. Am feeling so full at the moment it's ridiculous. No how you felt today Android, but I know it all passes through and won't leave a trace...... I hope anyway :shifty:

sounding good man. how often have you been cheating?

[soundsgood]

yeah im keen on smashing the other muscle groups like that quad builder workout. mix it up :nod:

do u follow a set/semi set weights program?

just whats in ur journal? ill read thru it all tommorow and get involved :twisted:

yeah no walking planned, maybe a kite board, but ill see how i go. maybe light cardio spin bike to get the blood flowing.

im sure doms will make an apparence! feels like it already

To be honest I just go by feel. I'm not big on following set programs or splits. I know what I need to work on and I mix high reps, low reps, high volume and intensity as I feel is required.

I'm thinking I might try a sheiko or something smolotov programme in the offseason to crack a 800 total but that can wait, way too demanding when you're cutting!

Diet has been clean as f*ck, pretty much just chicken breast, Kumara, lite tuna, brown rice, bananas, oats and lots of cauli/broccoli/green beans.

Today was my last cheat meal before the comp in 2 weeks. I smashed 2 servings of lasagna and apple pie. Am feeling so full at the moment it's ridiculous. No how you felt today Android, but I know it all passes through and won't leave a trace...... I hope anyway :shifty:

sounding good man. how often have you been cheating?

I say cheat meal bit perhaps not the best way to describe it. More of a refuel, sanity meal. I plan it once a week, sometimes only once a fortnight this close to comp. Usually a Friday or Saturday. I don't go well mentally on low carbs for long periods of time. For everyone else's sake I eat a big hearty meal as required. I still seem to be dropping good amounts of bodyfat so it's okay.

[trainlikeafreak]

sounding good man. how often have you been cheating?

I say cheat meal bit perhaps not the best way to describe it. More of a refuel, sanity meal. I plan it once a week, sometimes only once a fortnight this close to comp. Usually a Friday or Saturday. I don't go well mentally on low carbs for long periods of time. For everyone else's sake I eat a big hearty meal as required. I still seem to be dropping good amounts of bodyfat so it's okay.

yeah man im the same i was fucked mentally doing low carbs for ages and then no carbs for 2 weeks straight getting ready for the last show. i didnt have any re feeds or cheats or anything i just did as i was told by my nutritionist.

how many times a week do you cheat in your off season?

[soundsgood]

What the f*ck is a cheat meal in the off season bro? :pfft: :pfft: :pfft:

Have been keeping up cardio, 45 mins - 1 hr in morning and 30 mins - 45 post workout. Finding it progessively easier so I keep having to push the treadmill a little bit faster or row sprints for longer. I'm glad my theory of not starting too much cardio too soon is paying off or I would have to be sprinting to burn the same amount of calories as when Im walking by now!

Diet has been superstrict. Have been on 80g carbs last 5 days. Man I wish I could smash a muesli bar right now. Its funny what you crave when you cant have it. I dont even like muesli bars that much normally :-s

Training has been brief as. 10 sets of 10 reps with 60 seconds rest between sets, then 5 sets of 12 superset on 2 assistance exercises followed by one widowmaker of whatever I feel like.

Yesterday was Chest so did 10 x 10 100kg bench. 5 x 12 DB flies w 40lb DBs supersetted with machine flies and finished on low cable and high cable flies.

It seems to be doing the trick cos DOMS has been killer last week or so. The following 2 - 3 days after working out a bodypart it has been extremely sore. A combination of the 10 x 10 high intensity workouts and bad recovery due to lack of food and amount of cardio Im doing. Still I think I will carry over some of the 10 x 10s into the offseason. Its amazing how much you can acheive in a short space of time if you hammer it.

I am doing a guest pose at my old high school tommorow. Will be doing my posing routine and giving a speech about sporting goals and that kind of thing I think. Pretty short notice, got asked today and Im not really that keen to do it cos Im pretty depleted but I got talked into it and I can't back out now. I don't really mind posing in front of a crowd at a bodybuilding show but to do it in front of 1000 college students at assembely makes me a little bit nervous. :shifty: Oh well I'll just have fun with it and hopefully it will go well.

[Android]

Good on ya, giving back to your old school mate that's awesome.

80g carbs gotta make you mad as but almost over and you'll b free of dieting and stupid cardio machines.

Can u recommend a good pizza joint in Hamilton I can visit after my show next week, I will wanna eat but not more fast food, something slightly healthy.

[soundsgood]

Cheers bro. Your best bet is Furnace or Barzurk on Victoria st. Good pizza, if I'm back in time I'll come have one with you. Should be cos my show will be done and dusted by 6pm and knowing how IFBB shows run, you'll be lucky to get away before 10pm!

The guest pose at my old high school went well today. I got a spraytan last night, ended up being a good colour, not too dark. Did a mini carbup and water deplete. Only drank about 1l in the 24 hours before going in stage and had about 250g carbs during the morning. Filled out nicely and still had good cuts. Not quite as tight as I would have liked but no diuretic was used so still holding a bit of water. The kids didnt seem to be able to tell the difference though, they all squealed in amazement and applauded massively. My motivation speech went well too. Maybe a little bit horn trumpety and cheesy at times but hey that's what they are all like :shifty:

I really enjoyed it and as hesistant as I was doing it initially, I would jump at the chance of doing it again.

[Phedder]

Good stuff SG :clap: Giving something back like that probably meant more than you'd realise to the kids :nod:

[HarryB]

Nice work big man.

[Agent]

Nice one, I can imagine it being a bit intimidating since I remember how much of a rough crowd high school students can be. It's nice to see some of these young guys getting to see and hear from a real bodybuilder as motivation, I'm sure most of us had to get our inspiration from Arnold and Stallone movies when we first got into it.

Not surprising you got such a good response though, I'd say plenty of local gyms were wondering why sales of student memberships went up tonight!

[I Declare War]

Good stuff man... that kind of thing takes a lot of courage. Good to see someone standing up for BBing.

Looks like you've opened up a door now and I hope you jump at any other oppertunities that come your way. Can only get better bro.

[trainlikeafreak]

im surprised you carbed up bro??

[I Declare War]

im surprised you carbed up bro??

who me? not particularly.. I just say things as they are, and give credit where due.

[soundsgood]

Thanks guys. Yeah it was really fun and I will definately be keen on more in the future. Got a guest pose at work on Friday too. That should be fun for all the office girls lol.

I carbed up because I wanted to servos I would fill out. It won't effect my progress for the nats, I'll be fine.

Today was My last leg train before the nationals.

Warmed up with 4 sets of leg extensions. Each set was 10 reps each leg then 10 reps together at a medium weight to get the blood flowing.

Moved onto the leg press and did 'the pyramid'.

2pps for 20

3pps for 30

4pps for 40

5pps for 50

6pps for 60

7pps for 70

Admittedly had to rest pause 3/4 of the way through the 6pps set and twice on the 7pps set but I wasn't going to get off the sled till I got the reps. Legs were blown up and vascular as f*ck afterwards. Combined with the spraytan they were looking mean.

Moved onto the hammer strength plate row machine and did 4 sets of stiffleg deads with 4 plates loaded.

Went a did 4 sets of 16 - 21 reps of seated hamstring curl machine w medium weight.

Finished off with standing calf raises holding 100lb DB. 3 sets of 21 each calf.

Did 45 mins on crosstrainer to go with the 1hr I did this morning.

Still holding a bit if excess water. Weighed in at 103kg compared to 98kg on thursday morning after I had dropped my water. I'm sure it's all water and I'm still getting leaner. Not sure if I'll drop much fat the last week, not much there anyway, estimate between 4-5% (get bodyfat done on Thursday) just be focusing on coming in tight and dropping water. The minicarb last week proved what I keep seeing, I don't need too many carbs to fill out. I will keep it pretty low-key I think. Looking firsts to pizza next Saturday night after the show though lol.

I have switched my carb source almost exclusively to protein porridge. 40g oats and half a scoop of protein powder with a little bit of equal is 25g carbs, 15g protein and no fat. The beauty of it is it fills me up. 3 times a day and I can keep my carbs down

[HarryB]

OK bro who the hell does that kind of shit right before a comp!!! Insane man lol

Good work and I really look forward to seeing a shredded SG take on all comers! respect..

[nate225]

What stage you on next SG?