NZ's most Aesthetic Powerlifter

[soundsgood]

No worries Phedder, always happy to help. You have played around and know what works for you and what doesn't. You are ahead of 90% of the guys who have trained for longer than yourself, cos you have a good plan and you know how to achieve it. 2011 gonna be a big year for you!

The documentary basically follows my training partner, Gary, from 8 weeks out to the Australian bodybuilding nationals (which he won overall novice, probably would have won overall Mr Australia but wasn't allowed to do the overall open lineup :crazy: ). I'm just in the training sequences, not that much. Doc is part of a series on body image and airs on Jan 2 over here. Don't think it will be on NZ tv but should be available on TV on demand online. I'll post a link when it's up.

[soundsgood]

Heres a pic from before bed to show how Im leaning up nicely. The tan helps heaps too :pfft: Weight is 107.0kg

[drizzt]

:shock: Shiiiiiiit, looking huge mate! Awesome :clap:

[Peachy]

Dayummmmmmm!!! :shock: Looking good soundsgood 8)

[OnlyHuman]

:shock: Shiiiiiiit, looking huge mate! Awesome :clap:

+ 1 :clap:

[Gym rat]

Holly shit :shock: looking huge dude :clap: :clap:

[Ronin]

Might have to change your username to "looksgood" :clap: :notworthy:

[soundsgood]

Thanks for the positive feedback guys!

Dayummmmmmm!!! :shock: Looking good soundsgood 8)

Can always rely on your valuable input whenever someone posts a pic Peachy hahahaha :pfft:

[Peachy]

Thanks for the positive feedback guys!

Dayummmmmmm!!! :shock: Looking good soundsgood 8)

Can always rely on your valuable input whenever someone posts a pic Peachy hahahaha :pfft:

Lol thats what Im here for!! :grin:

[soundsgood]

TUES 28 DEC - QUADS/HAMMIES

Leg extension (warmup)

21 x half stack

21 x half stack

21 x half stack

PAUSED SQUATS - Hammies to Calfs (below parallel)

10 x 60kg

10 x 100kg

10 x 140kg

8 x 200kg

12 x 180kg

10 x 180kg

LEG EXTENSION

21 x Full Stack

21 x Full Stack

21 x Full Stack

21 x Full Stack

LEG PRESS MACHINE

32 x Full Stack

32 x Full Stack

32 x Full Stack

CLEAN & PRESS

6 x 60kg

2 x 100kg

1 x 110kg

STIFFLEG DEADLIFTS (W DB'S)

10 x 40kg

10 x 50kg

12 x 50kg

12 x 50kg

LYING LEG CURL

21 x Stack

16 x Stack

12 x Stack + Dropset 21 x Half Stack

Was not intending on going heavy on Squats today at all but ran into the Olympic Lifter I meet yesterday. He had brought along his whole crew of Oly lifters who were interested in my Squat technique. They assumed as a bodybuilder I didnt squat to depth so I showed them how deep I can go. Just to accentuate the point I paused for a count of 1 at the bottom of each squat before exploding back up. They were impressed. Got them to critique my clean and presses as well. TBH I was pretty smashed by the time I got around to them so just worked up to 110kg but with the little tweaks they suggested I think I could get a bit more if I was fresher. The press is not an issue for me, its actually the clean part. So a bit more of a flick from the waist should see the numbers go up from here.

Gym shut at 1 again today so because I spent time working on my cleans I ran outta time to hammer my Hammies. Usually them get trained with Delts, so might train them again later this week.

Probably gonna run up and down the stairs at my apartment again this arvo for cardio, although my calves are still screaming from the other day. But as the saying goes, 'Quitters never Win, and Winners never Quit!'

[Viking Power]

Good picture SG and some nice squats too, very cool 8)

PS how far away to your comp? and good luck and just stole your phone trick cheers :wink:

VP

[Rookie]

Looking mean bro, 107 with abs :shock:

Didn`t go heavy in squats, 180kg with a pause bro thats mean!!

Good to see your cuts going well mate, keep up the good work!!

[steak]

Youve got the right attitude to go with the bod too bro...Good numbers, mean physique and kicker attitude = recipe for success. :clap:

[soundsgood]

Good picture SG and some nice squats too, very cool 8)

PS how far away to your comp? and good luck and just stole your phone trick cheers :wink:

VP

Thanks VP! Usually my stomach reminds me to eat as it is trained to now, but just in case the alarm will go off.

The comp Im aiming for is 17th of March, so I have 11 weeks to get the Bodyfat down to around 4% or under. This is the tough part from here on out.

Looking mean bro, 107 with abs :shock:

Didn`t go heavy in squats, 180kg with a pause bro thats mean!!

Good to see your cuts going well mate, keep up the good work!!

You crazy cracker! I said I wasn't intending on squatting heavy today, but got coaxed into it by the oly lifters. Although I could be a prick and say actually that was light for me :pfft:

Youve got the right attitude to go with the bod too bro...Good numbers, mean physique and kicker attitude = recipe for success. :clap:

Wow, thanks heaps for the support Steak. Motivating stuff. I am hoping to get over to CBC at some stage when Im back in the country, preferably when Im bulking and pushing big numbers again. You and you crew are doing some amazing stuff. Would love to come a have a couple of sessions and bounce a few ideas of you guys. :grin:

[Calvin]

Hey SOUNDSGOOD, I find your journal and posts very motivating. I was looking through yourmold journal which is an awesome read.

One thing i noted is all the images are removed. Id be interested to see your progress if you got any old pics

cheers

[soundsgood]

Hey SOUNDSGOOD, I find your journal and posts very motivating. I was looking through yourmold journal which is an awesome read.

One thing i noted is all the images are removed. Id be interested to see your progress if you got any old pics

cheers

Thanks for reading my old journal Calvin, glad you enjoyed it. I learnt so much from those couple of bulks and cuts.

I have a few older pics and movies I was gonna make into a youtube video to show my progress after my next comp. But here is a taster

DEC 08 90kg in this pic @ 8-9%

OCT 09 92kg on stage in this pic @ 5% (89 @ weigh-in) (was so dehydrated and carb depleted I put on 17kg within the next 3 days after this show)

And will have some comp pics to go with these in about 12 weeks :grin:

[soundsgood]

WED 29 DEC - DELTS / ABS

DB SHOULDER PRESS

21 x 27.5kg

12 x 37.5kg

10 x 50kg

10 x 50kg

6 x 50kg / 4 x 45kg / 12 x 27.5kg DROPSET

PLATE FRONT RAISES SUPERSETTED WITH SIDE/REAR LAT RAISE

21 x 2 15kg plates + 12 x 17.5kg DB's

21 x 2 15kg plates + 12 x 17.5kg DB's

21 x 2 15kg plates + 12 x 17.5kg DB's DROPSET 21 x 1 15kg plate

ARNOLD PRESSES

12 x 20kg

12 x 20kg

12 x 20kg

STANDING STRICT MILITARY PRESS

10 x 60kg

8 x 80kg

6 x 80kg

DB SHRUGS

21 x 50kg

21 x 50kg

21 x 50kg

21 x 50kg

ABS

Various exercises for about 20 mins

CARDIO

1hr Crosstrainer - 1100 calories

Watched megamind on the iPad, it's one of the best animated movies Ive seen in a while :grin:

Minimal rest breaks in between sets and exercises today, delts were absolutely burning after the arnold presses. The Military presses almost killed me!

The high intensity meant by the time I got to the Shrugs I was incredibly vascular, veins running all up my arms and over my shoulders, top of chest. Looked mean :grin:

Took some measurements after the cardio. Waist is down to 33" which is about where I wanted it to be. Quads measured at 29.5" which is down 2.5" from 32" at the peak of my bulk. Could have been a bad time to measure straight after cardio but I know they've lost alot of size lately (due to the cardio and dieting). I do tend to hold water in my quads, must be the Maori in me :wink: . Fortunately the cuts and seperation is starting to come out nicely and I even have a couple of veins starting to show through running up the inside. This is a first and hopefully a few more pop up before I hit the stage.

[Calvin]

Cheers for that bro. All the best with the next 12 weeks. Ill be following you through here. \:D/

[Peachy]

Suddenly this journal has become a whole lot more interesting... I can't explain it....

[soundsgood]

What the hell Peachy? That was quick! Do you have some kind of iphone app that alerts you whenever someone posts on pic on NZBB? :pfft: :pfft: :pfft:

[Peachy]

I have a sixth sense about these things..... 8)

[PeterDolan]

SG makes Peachy's giny tingle :wink:

[soundsgood]

You're all class PD :doh:

[PeterDolan]

Haha sorry, lets get back on track otherwise it'll be like tom's last journal

[soundsgood]

THURS 30 DEC - BACK

SLOW WIDEGRIP CHINUPS (warmup)

12 @ BW

10 @ BW

SUMO DEADLIFTS

10 x 60kg

10 x 100kg

8 x 140kg

6 x 180kg

1 x 220kg

1 x 230kg PB

0 x 240kg

10 x 180kg

8 x 180kg

8 x 180kg

WIDEGRIP BARBELL ROWS

12 x 60kg

12 x 90kg

12 x 90kg

12 x 90kg

12 x 90kg

SEATED CABLE ROWS (MED GRIP)

12 x 90kg

12 x 90kg

12 x 90kg

12 x 90kg

LYING CABLE REVERSE FLIES SUPERSET REVERSE PEC DECK

12 x 20kg + 21 x 20kg

12 x 20kg + 21 x 20kg

12 x 20kg + 21 x 20kg

FST7 - WIDEGRIP LAT PULLDOWNS

7 sets of 15 x 70kg - 45 sec rest between sets

CARDIO

1 hr Crosstrainer - 1100 calories

Kind of getting used to going to the gym early now but who wants to deadlift at 9 in the morning??? :crazy:

Second time training with Sumo Stance and managed 230kg which is a PB. Went for a 240 which equals my PB Conventional stance but a hair blew into my mouth just before I started my pull so it threw me off and I only just cracked it before I gave up. Not too bad pulling a 230 considering I had had F All carbs so far (maybe around 30g Carbs).

Rest of the workout was all about the pump. My lats are still throbbing 2 hours later :snap:

Arghhh New Years tomorrow and no plans yet. Heard there is a dress up doctors and nurses party at a club up the road. Could be fun :think: