NZ's most Aesthetic Powerlifter

[red machine]

yeoooow 3hundy!!! thats the shit bro, awesome work!!

[tinytraps]

300 squat :clap: :clap: :clap:

[HarryB]

Merry Xmas BIG H!

Thanks for giving us all something exciting to follow!

[thatwaslight]

bout time for an update brah, what are your goals for this year?

also pics :poked:

[Shutupandsquat]

bout time for an update brah, what are your goals for this year?

also pics :poked:

Heard he was gonna do sets of 100 at 100kg on squats

[Danomyte]

Belated congrats on the wicked total mate. 300 squat = Awesome!!!!!

[drizzt]

^Ditto, wow, just caught up on this. Awesome weight being shifted :clap:

[soundsgood]

Thanks a lot guys! It was great to finally get that monkey off my back, even of I didn't realise it at the time :doh:

After the comp I started cutting straight away. I had come to the conclusion that I was holding too much water between my muscle and skin and it had pinched a nerve causing the problem in my arm. So I dropped calories right down to around 3000, carbs at 200g/day, started 40 mins cardio/day and upped the reps and intensity in the weights room.

Amazingly I had dropped 6kg in a week and was down to 106kg first thing in the morning by Xmas day and looking pretty lean. And more importantly my arm was fixed!!! I could train again without the pain

Xmas and new year period were pretty low key training and eating was pretty average. Weighed back in at 110kg today but back into the diet and cardio straight away. Strength has dropped a little but not too bad. Squatted 225kg for 12/12/10 this week and benched 165kg for 6 then 140kg for 14 no spot.

I'm aiming for first comp in 2012 to be start of May then pretty much do every NABBA/WFF show for the year I can do. So that's about 6 or 7 shows and 6 months of being in show condition. Will be huge mental challenge but I'm up for it.

My little bro is competing this year too. He's only 14 (15 In 2 weeks), and extremely motivated. I've teed him up with my nutritionist and he's got his skinfolds and diet plan fully monitored now. He's 100kg @ 17% so should have quite a lot of size on stage for a teen. Built just like me, except taller and bigger quads. Team Quadzilla is coming at ya this year haha

[IamaFish]

My little bro is competing this year too. He's only 14 (15 In 2 weeks), and extremely motivated. I've teed him up with my nutritionist and he's got his skinfolds and diet plan fully monitored now. He's 100kg @ 17% so should have quite a lot of size on stage for a teen. Built just like me, except taller and bigger quads. Team Quadzilla is coming at ya this year haha

15... 100kg @ 17%? Pics or gtfo(not srs)

although pics would be great :nod:

[Grover]

Thanks a lot guys! It was great to finally get that monkey off my back, even of I didn't realise it at the time :doh:

After the comp I started cutting straight away. I had come to the conclusion that I was holding too much water between my muscle and skin and it had pinched a nerve causing the problem in my arm. So I dropped calories right down to around 3000, carbs at 200g/day, started 40 mins cardio/day and upped the reps and intensity in the weights room.

Amazingly I had dropped 6kg in a week and was down to 106kg first thing in the morning by Xmas day and looking pretty lean. And more importantly my arm was fixed!!! I could train again without the pain

Xmas and new year period were pretty low key training and eating was pretty average. Weighed back in at 110kg today but back into the diet and cardio straight away. Strength has dropped a little but not too bad. Squatted 225kg for 12/12/10 this week and benched 165kg for 6 then 140kg for 14 no spot.

I'm aiming for first comp in 2012 to be start of May then pretty much do every NABBA/WFF show for the year I can do. So that's about 6 or 7 shows and 6 months of being in show condition. Will be huge mental challenge but I'm up for it.

My little bro is competing this year too. He's only 14 (15 In 2 weeks), and extremely motivated. I've teed him up with my nutritionist and he's got his skinfolds and diet plan fully monitored now. He's 100kg @ 17% so should have quite a lot of size on stage for a teen. Built just like me, except taller and bigger quads. Team Quadzilla is coming at ya this year haha

:cry:

Was aiming same for first comp but with you two there will stay on my little rock!

[hjp]

300 Squat :clap: thats awesome man! Watched a few vids of you squatting too. No wonder they call you quadzilla!

Will follow your journal with interest in 2012! Good luck for the huge number of BB shows lined up this year man!

[Agent]

I'm aiming for first comp in 2012 to be start of May then pretty much do every NABBA/WFF show for the year I can do. So that's about 6 or 7 shows

LOL. 2012 NABBA/WFF might be like the 1968 Olympia where everyone was too scared to show up and compete against Sergio.

[olympia]

Jesus mother mary your one strong dude all over man. Congrats thats huge :clap: Have you always had big leg strength like that? 60 reps on the leg press at 240 to im fucked after 20.

[soundsgood]

My little bro is competing this year too. He's only 14 (15 In 2 weeks), and extremely motivated. I've teed him up with my nutritionist and he's got his skinfolds and diet plan fully monitored now. He's 100kg @ 17% so should have quite a lot of size on stage for a teen. Built just like me, except taller and bigger quads. Team Quadzilla is coming at ya this year haha

15... 100kg @ 17%? Pics or gtfo(not srs)

although pics would be great :nod:

Plenty of pics coming, got a photo shoot planned in a couple of weeks, keep your eyes peeled.

:cry:

Was aiming same for first comp but with you two there will stay on my little rock!

Lol. Would be great to see you up on stage big guy!

300 Squat :clap: thats awesome man! Watched a few vids of you squatting too. No wonder they call you quadzilla!

Will follow your journal with interest in 2012! Good luck for the huge number of BB shows lined up this year man!

Thanks alot mate! Just read your intro, strong lifts especially your deadlifts! Solid future in powerlifting, although I always try to bring solid guys like yourself over to the dark side of bb :wink:

I'm aiming for first comp in 2012 to be start of May then pretty much do every NABBA/WFF show for the year I can do. So that's about 6 or 7 shows

LOL. 2012 NABBA/WFF might be like the 1968 Olympia where everyone was too scared to show up and compete against Sergio.

:pfft: :pfft: :pfft: Haha Fucken Ha. I think you will find NABBA/WFF will be THE federation of choice this year. More top quality competitors (in the Open Mens divisions anyway) than the other feds. Its always best to compare yourself up against the best.

Jesus mother mary your one strong dude all over man. Congrats thats huge :clap: Have you always had big leg strength like that? 60 reps on the leg press at 240 to im fucked after 20.

Thanks man! Yeah naturally always had good leg strength. Not to say you can't build up to it too. Keep at it bro, you're going great 8)

[soundsgood]

I just want to throw a few of the pics and videos I have posted elsewhere on the forum onto my journal so I can refer to them later on.

DEADLIFTS - 225kg x 8

BENCH - 165kg x 8

SQUAT - 235kg x 8

301.5kg SQUAT

[soundsgood]

Weighed in at 112kg on Sunday.

Decided shits gonna start to get serious now. 8)

Trained Chest and Biceps tonight

Warmep up on the bench with sets at 60kg and 100kg

Did 3 sets of 12 @ 142.5kg

Set up the incline bench to do incline DB press. Made up some custom 60kg DB's but one of them fell apart as I went to push it up onto my chest. Thats the last time I use them. :x

Had to settle for the 100lb DBs cos they are the biggest we have at Flex..... For now anyway.

Did 3 sets of 25, 21, 16 reps

Then jumped straight onto the incline bench and did 2 sets of 10 @ 100kg

Finished chest with DB flies supersetted with Machine flies.

Did 3 sets of 12 reps of each exercise using the 60lb DBs for DB flies and set the Fly machine to half stack.

Started Biceps off with DB curls - 3 sets of 10 each arm progressing from 50lb Dbs up to the 60lb DBs

Then did 3 sets of 10-12 Seated Preacher curls with the Preacher machine set to full stack

Finished on Seated DB Hammer curls supersetted with Standing Double Biceps in the cables. Used the 70lb DBs and set cables to quarter stack. Did 3 sets of 12 reps on each exercise.

Finished the session off with 30 mins on the crosstrainer at Heart rate of 130ish.

Weighed in at 108kg after the train, have definately dropped a shitload of water and it is interesting that although I havent really put on any additional muscle from the 8 week Powerlifting programme I ran recently, my muscles appear a bit more grainy and harder than previously at this weight and BF. Almost like they are more dense. Legs are definately more detailed than before at similar weight and BF so hopefully this will help my conditioning this season.

Eating today was

Meal 1: 60g oats w banana and berries / 1.5 scoop Protein shake

Meal 2: 2 small chicken breasts and 60g boiled potato

Meal 3: Can of Tuna Lite w 2 rows of Rice crackers

Meal 4: 7 egg whites and 3 whole eggs w 60g potato

Meal 5: Double Protein shake

Meal 6: 250g Premium mince w 100g mixed beans (no sauces just spices)

Meal 7: 1.5 scoop protein shake

My calories are alot lower than they need to be to maintain a 500 calorie deficit but I like to start my diet off with a bang for a few days. The low carbs really drops the water out. My nutritionist is writing me up a new diet early next week. Its a good feeling having that side of things taken out of my hands this year so I can just focus on the training side of things.

[Android]

Good poundage mate, have to start bringing in your own 120lber's for incline presses lol

Going to b a good year I think with Team SG and man was just reading what your TP is chowing down on! Makes me feel full just reading it. He'll hit 120 no worries

[M.T]

Decided shits gonna start to get serious now. 8)

what so squatting 300 wasn't serious lol what a machine.

Looking good big fella keen to see how the diet works out for ya running at a deficit wouldn't be brave enough to do that myself but keen to try it out sometime.

[soundsgood]

Good poundage mate, have to start bringing in your own 120lber's for incline presses lol

Going to b a good year I think with Team SG and man was just reading what your TP is chowing down on! Makes me feel full just reading it. He'll hit 120 no worries

Lol, not bloody buying my own DBs, they aren't cheap, plus in my line of work they aren't a tax write off either :pfft:

Yeah Jake smashes back the food aye, and its working too. Food for thought (mind the pun).

Decided shits gonna start to get serious now. 8)

what so squatting 300 wasn't serious lol what a machine.

Looking good big fella keen to see how the diet works out for ya running at a deficit wouldn't be brave enough to do that myself but keen to try it out sometime.

When you're on stage the judges couldn't give 2 shits what you squat bro Getting into some quality hypertrophy training now for real growth and seperation. Hopefully one day you will step over and join us, its not much fun dieting down for a show but its worth it!

[Gym rat]

mean photo bro of your 301kg squat

[soundsgood]

Today was Quads, Hams and Calves

Went for a 40 min walk around lunchtime for cardio. Just before I got home I stepped into a covered hole in the grass and fell, hurting my knee a little bit. The treadmill is way less dangerous lol.

Went to the gym and warmed up in the squat rack with sets at just the bar, 60kg, 100kg, 140kg then loaded up 180kg

The plan was to do 5 sets of 12 @ 180kg.

Banged out one set of 12 in just a belt. Knee felt dodgy as f*ck and didnt have any knee wraps on me so I erred on the side of caution and canned the squats for the day. The rest of the workout was higher reps with only about a minute or less between sets.

Moved into the leg extension machine and did 6 sets of 15-20 @ 3/4 stack squeezing every rep with slow negatives. Did a double drop set on the last set and felt my quads being drained of all their energy. Struggled to stand for about a minute afterwards.

Moved onto the Seated Ham curl machine next and did 5 sets of 12-16 reps @ around 200lb again with a double drop set on the last set. Hammies felt nice and pumped.

Set the leg press up with 3pps and did 6 sets of 20-30 with feet high up and on the outside edge on the plates with toes pointing in. I find this really hits the hammies well.

Finished Hammies off with 5 sets of 12-15 reps of Stiffleg deadlifts on the Hammerstrength T bar row. Only used 2 and a half plates but hit the hams nice and good.

Moved into the Ab area for the first time in about 3 months and did a static hold in a seated position with quads parallel with the floor and back against the wall. First one I held for 2 minutes. 2nd one was only 80 seconds before I gave way. Killer burn in my legs.

The only exercise I did for calves was seated calf press machine. Full stack for 6 sets of 20-30+ reps. Didn't really count reps, just pressed until it was too sore to keep going then did one or two more.

Finished off the session with 20 minutes on the crosstrainer.

[soundsgood]

Had a few really good sessions last week. Didn't get around to blogging them though.

Stuck to my diet 100% and last night had my first cheat meal in 10 days.

Went to BK and got the value pack with

1 x Whopper

2 x Whopper Jr's

1 x BK Chicken

4 x small chips

4 x small Coke Zero's

Smashed that back and had a milky bar and ice cream too. Didn't feel bad about it one little bit :grin:

Low Carbs and all the cardio had made me look flat as a pancake before the meal so was hoping it would fill me up a bit. It did a bit, still a bit flat with no pump but took a pic. You cant really see it but legs are coming up with awesome vascularity already and I'm only 1 week into my cut.

Today I trained with the Flex boys. They are currently running a modified Dog Crapp routine with a 3 day split. Today was Biceps, Forearms, Back and calves.

The way they run it is 1 exercise per bodypart with 3 or 4 warmup sets then one working set to failure, a 12 breath pause, go again to failure with same weight, 12 breath pause again then go again to failure with same weight

Started on biceps and did seated single arm DB concentration curls where you put your elbow inside your thigh and go right down to the floor. Its an old school exercise and I'd never done it before. Warmed up with sets of 12-15 each arm with the 20lb DB's, and a couple of sets with the 30's. 40lb was the working set weight. Did 16/12/10. The burn afterwards was instense.

For Forearms we did Preacher bar curls with palms on top of the bar, thumbs below hands. A few warmup sets at 30kg then used 37.5kg for working sets. Went 18/12/10 then did some static holds to stretch it out. That was probably more painful than the exercises lol.

Moved onto the Cable Row and set the weight a couple of plates from the bottom of the stack. Warmed up with a few sets then went 20/16/12

2 exercises were used for Back today to keep the pump goinf so we moved into the T Bar row machine. Warmed up with sets at 2 plates, 3 plates then used 4 plates for working sets. Went 17/12/10. Then did a static hold - full extension hanging on the Chinup bar for 60 seconds. Again this killed me, not used to this kind of stuff.

Finally we used the Seated Calve Machine for Calves (what else). A few warmup sets then I set the machine to full stack plus the 2 additional weights you can pull down to add weight. Went 20/16/12 and hobbled away.

All Done in an hour. First time training like this and I thought the volume would make it not worthwhile but I was wrong. The intensity and stretching made it a killer workout and one worth doing more. I might have to start incorporating more training like this. I gulped when I thought about Squatting to failure, 12 breath pause then going again etc. That would be mean. Book me in for that!

Jumped on the scales after workout and was 107.5kg.

[olympia]

Had a few really good sessions last week. Didn't get around to blogging them though.

Stuck to my diet 100% and last night had my first cheat meal in 10 days.

Went to BK and got the value pack with

1 x Whopper

2 x Whopper Jr's

1 x BK Chicken

4 x small chips

4 x small Coke Zero's

Smashed that back and had a milky bar and ice cream too. Didn't feel bad about it one little bit :grin:

Low Carbs and all the cardio had made me look flat as a pancake before the meal so was hoping it would fill me up a bit. It did a bit, still a bit flat with no pump but took a pic. You cant really see it but legs are coming up with awesome vascularity already and I'm only 1 week into my cut.

Today I trained with the Flex boys. They are currently running a modified Dog Crapp routine with a 3 day split. Today was Biceps, Forearms, Back and calves.

The way they run it is 1 exercise per bodypart with 3 or 4 warmup sets then one working set to failure, a 12 breath pause, go again to failure with same weight, 12 breath pause again then go again to failure with same weight

Started on biceps and did seated single arm DB concentration curls where you put your elbow inside your thigh and go right down to the floor. Its an old school exercise and I'd never done it before. Warmed up with sets of 12-15 each arm with the 20lb DB's, and a couple of sets with the 30's. 40lb was the working set weight. Did 16/12/10. The burn afterwards was instense.

For Forearms we did Preacher bar curls with palms on top of the bar, thumbs below hands. A few warmup sets at 30kg then used 37.5kg for working sets. Went 18/12/10 then did some static holds to stretch it out. That was probably more painful than the exercises lol.

Moved onto the Cable Row and set the weight a couple of plates from the bottom of the stack. Warmed up with a few sets then went 20/16/12

2 exercises were used for Back today to keep the pump goinf so we moved into the T Bar row machine. Warmed up with sets at 2 plates, 3 plates then used 4 plates for working sets. Went 17/12/10. Then did a static hold - full extension hanging on the Chinup bar for 60 seconds. Again this killed me, not used to this kind of stuff.

Finally we used the Seated Calve Machine for Calves (what else). A few warmup sets then I set the machine to full stack plus the 2 additional weights you can pull down to add weight. Went 20/16/12 and hobbled away.

All Done in an hour. First time training like this and I thought the volume would make it not worthwhile but I was wrong. The intensity and stretching made it a killer workout and one worth doing more. I might have to start incorporating more training like this. I gulped when I thought about Squatting to failure, 12 breath pause then going again etc. That would be mean. Book me in for that!

Jumped on the scales after workout and was 107.5kg.

Did you eat all that yourself bro? Photo is mean your quads stand out like dog balls , they are huge! Looking good all over. Im a huge fan of the DC training to , its a killer when you go balls to the wall aye.

[Android]

Looking great mate! Solid everywhere in that photo.

Haven't done forearms for like ages

[soundsgood]

Cheers Olympia. Yeah I ate the whole thing by myself and had to restrain myself from eating more. I am an eating machine at the best of times, let alone when you let me loose on a cheat meal hahaha.

First time training forearms in about 5 years too Android. They are already pretty well developed but you can always be even bigger right?