NZ's most Aesthetic Powerlifter

[HarryB]

Boom thats the one bro. Thanks for the suggestion, I'm gonna go with it \:D/

You are only on stage doing free pose routine to music for 60 seconds usually. 90 seconds of time allows it (ie small show). So it's not a long time, but long enough to show all your best poses.

This one I give you for free next comp I charge 5% of winners prize (after tax) + half any supps

Levrone used this at one Olympia.

[soundsgood]

Well thats endorsement enough for me Harry, I'll try find the clip on youtube to get some idea's.

Went to up Les Mills Auckland city for a train today. It wasn't my chest day but the other guys were training chest so I jumped in. Caught up with Android there to so he jumped in for the first half too.

We worked on the hammer strength press equipment upstairs for about 20 minutes. Flat press, incline, decline and a weird decline/fly press. Android maxed out the flat press at 4.5 plates but I kept it down at 4plates. The airflow upstairs at LM city is absolute shite. Unless you are standing directly in the path of the fans it is stifling. However the natural lighting is always amazing up there. After a few pumpup sets I stripped down to a singlet and could almost see through my skin, every vein and muscle fibre seemed to popping through my arms and delts. Thats why I love training up there lol.

After the Hammer presses Android moved onto to Squats which was what he was there for. He managed a very impressive triple at 5pps. Was only meant to be a single but had a couple more in him so why not. The big guy made it look all a bit to easy lol. (The other guys commented that Android is 'on another level of massive now' haha, it seems a shame he isn't competing this year)

I set up an incline bench and did V grip DB incline press. Used the 52.5kg DBs and did 3 sets of 10-15 reps.

Next up was Incline Flies. Just used the 20kg DBs and did 3 sets of 20 with as big of a stretch as I could manage.

Finished chest with some Cable crossovers. 3 sets of 12 with increasing weight.

Had a catch up with Garry Jones, who was very positive about my progress, then left it there.

Tossing up whether to go for an hour walk now or drop a pill and go for a 6 hour dance at Soundscape in town tonight :think:

[Gym rat]

I would go for the hour walk

[trainlikeafreak]

whats the V grip for the incline db press bro?

[soundsgood]

No where near a fun though Gymrat \:D/

The V grip is where you keep your elbows locked into your body and invert you hands so they are forming a v shape to each other. Puts alot more work onto the chest and away from the front delts therefore meaning you use less weight but work the chest better.

[Android]

I would go for the hour walk

good advice GR :nod:

Gary is a good person to talk to ay, he'll tell you if he thinks you aren't quite on point or looking 100%, and positive about things when it counts.

I think he said Hidetada Yamagishi and Rish Gaspari are in his shop on the 24th of this month, 2 Saturday's away...now if only we can get either one into the gym for a 1 on 1 training session huh

[musclenz]

Yesterday I trained Back

Warmed up with 3 sets of Widegrip pullups. Just with bodyweight, slow, controlled and big stretch. Did 14/12/10

Then I setup for Barbell rows. Warmup sets at 20kg and 60kg. Set the bar at 125kg for working sets.

Did 10 sets of 10 reps with 45 second rest in between. Lats were aching my the end so next exercise was DB snatches. Did a warmup set with the 70lb DBs then 3 sets with the 100lb DB's. 6 - 8 reps with each arm.

Barbell Hang Cleans were up next. Just used 60kg and did 4 sets of 12.

To finish I did Behind the neck widegrip lat pulldowns. Only used 2/3 stack and did 5 sets of 12. I never used to rate this exercise but I have been doing it lately because I get a good squeeze through my upper back and I can pull with my back and almost take my arms out of the equation.

Finished with some stretches, 5 mins intense in the boxing bags and 30 mins crosstrainer. I am not very flexible especially through my left shoulder-pec tie in and it is showing in some of my poses so I have been working on getting a few stretch sessions in where I can.

Had my nutritionist meeting this morning. Even though I had a few things against me in the last fortnight I still managed to drop almost a full percent bodyfat to get me firmly into the 6's. I also managed to gain almost 1.5kg muscle mass since the last weigh in \:D/ I am holding most of my bodyfat in my back. Apparantly when you are stressed your cortisol levels increase and can cause your body to be very stubborn with its fat release regardless of what you do with diet and cardio. So i need to focus on being destressed and hopefully my body will continue to release the last bits of bodyfat still on me. I am 10 weeks out from first show and at a good bf and condition level so there is no need to do anything drastic. The plan is to keep doing what I'm doing and cruise in. Next bodyfat test is in 2 weeks so will reassess then.

I shot off a Tricep shot last night before bed. Horseshoe shape is pretty dominant now and getting striations running through the tricep. Hopefully make MZ proud :grin:

Nearly there Big Fella. Keep chipping away. :nod:

[soundsgood]

Monday was delts and traps

Warmed up with light front and side raises then got into DB shoulder press

Used the 100lb DB's for working sets and did

15/12/10/10/8 Dropset to 50lb for 10 then dropset to 25lb for 10

It was good to see some strength returning after mainly doing 10 x 10 the last 3 weeks.

Side Raises up next

Used the 40lb DB's and did 7 sets of 12 with 1 min rest between sets

Rear delt raises (bent over with back almost parallel to ground) superset with facepulls

Used the 30lb DBs and did 5 sets of 18 on each exercise and used half stack for facepulls focusing on pulling back as with my rear delts only.

For traps I did Barbell Shrugs first 3 sets of 8 - 10 with 180kg on bar (had to deadlift the sucker off the ground to start each set too, does that count :pfft: )

Then did 3 sets of 20 -30 various DB shrugs in front, to the sides and behind the back with the 100lb DBs

Earlier in the day I had a cardio session which consisted of 40mins crosstrainer, 10 mins rowing and 10 mins in the boxing bag.

[soundsgood]

Tuesday was SQUATS!

Had a big 10hr day working in the sunshine, and meals were all normal, decided not have additional carbs like I usually do when I want a big squat session. So was feeling pretty fatigued when I went into the gym.

Warmed up with a few warmup sets then went for a 10 x 10 with 1 min rest between sets

Set the bar at 125kg for the working sets and got into it. Focused on going absolutely bum to ground on every rep. First 3 or 4 sets were no problem at all then with the limited rest break it started to get pretty hard. After the 6th set I had to take a breather on the ground, then once my minute was up I was straight back under the bar for the 7th set. Went for an 8th set but 5 reps in I was absolutely buggered and had to call it.

I didn't manage the full 10 sets this week but I felt absolutely hammered which was the intention. If I had made the full 10 sets and didn't feel like that it would have been less beneficial I think.

Afterwards I did 4 sets of leg extension. 12 reps each set with 3/4 stack. Strength levels were absolutely depleted and quads aching by now.

Finished with 3 sets of 30 - 40 horizontal calf raises with full stack.

Hobbled out of the gym and still hobbling this morning. Cardio is going to be fun this morning :doh:

[Pete_S]

I would go for the hour walk

good advice GR :nod:

Gary is a good person to talk to ay, he'll tell you if he thinks you aren't quite on point or looking 100%, and positive about things when it counts.

I think he said Hidetada Yamagishi and Rish Gaspari are in his shop on the 24th of this month, 2 Saturday's away...now if only we can get either one into the gym for a 1 on 1 training session huh

Might be able to do one better guys....Branch Warren hits Melbourne tomorrow and i've planned to catch up with him at Doherty's on Friday. Australian Pro Show this weekend (hopefully get some pics....watch this space)

[Android]

Tuesday was SQUATS!

Had a big 10hr day working in the sunshine, and meals were all normal, decided not have additional carbs like I usually do when I want a big squat session. So was feeling pretty fatigued when I went into the gym.

Warmed up with a few warmup sets then went for a 10 x 10 with 1 min rest between sets

Set the bar at 125kg for the working sets and got into it. Focused on going absolutely bum to ground on every rep. First 3 or 4 sets were no problem at all then with the limited rest break it started to get pretty hard. After the 6th set I had to take a breather on the ground, then once my minute was up I was straight back under the bar for the 7th set. Went for an 8th set but 5 reps in I was absolutely buggered and had to call it.

I didn't manage the full 10 sets this week but I felt absolutely hammered which was the intention. If I had made the full 10 sets and didn't feel like that it would have been less beneficial I think.

Afterwards I did 4 sets of leg extension. 12 reps each set with 3/4 stack. Strength levels were absolutely depleted and quads aching by now.

Finished with 3 sets of 30 - 40 horizontal calf raises with full stack.

Hobbled out of the gym and still hobbling this morning. Cardio is going to be fun this morning :doh:

Oh the joys of dieting mate!

With 8-9 weeks to go why can't you carb up a bit more regularly...is that in your plan?

You look awesome shredding down and bear in mind that I've never had the experience or luxury of being that low in bf so far from a show so I don't know what you have to do for 8-10 weeks to maintain what you have and slowly improve the condition...but if I was 10 weeks out looking as sharp as you do, I'd prolly pretend there was a show on this Saturday and do a mini-peak (carb-up, water deplete) for Saturday morning, then eat like made and gain 8kg the following week and then once I'm full get back on track. You won't gain an ounce of fat but it should stretch out the muscles by filling them up, would think working them depleted all the time makes them hard as a rock and tighter (dare I say it...smaller?)

Thats just me tho don't blow your plan, just thinking out loud here mate. Not many people do look that good so early, Mike D and Moe would be the only two I know that have been almost comp-ready months before.

Awesome Pete, be good to hear how that goes afterwards!

[Pete_S]

Tuesday was SQUATS!

Had a big 10hr day working in the sunshine, and meals were all normal, decided not have additional carbs like I usually do when I want a big squat session. So was feeling pretty fatigued when I went into the gym.

Warmed up with a few warmup sets then went for a 10 x 10 with 1 min rest between sets

Set the bar at 125kg for the working sets and got into it. Focused on going absolutely bum to ground on every rep. First 3 or 4 sets were no problem at all then with the limited rest break it started to get pretty hard. After the 6th set I had to take a breather on the ground, then once my minute was up I was straight back under the bar for the 7th set. Went for an 8th set but 5 reps in I was absolutely buggered and had to call it.

I didn't manage the full 10 sets this week but I felt absolutely hammered which was the intention. If I had made the full 10 sets and didn't feel like that it would have been less beneficial I think.

Afterwards I did 4 sets of leg extension. 12 reps each set with 3/4 stack. Strength levels were absolutely depleted and quads aching by now.

Finished with 3 sets of 30 - 40 horizontal calf raises with full stack.

Hobbled out of the gym and still hobbling this morning. Cardio is going to be fun this morning :doh:

Oh the joys of dieting mate!

With 8-9 weeks to go why can't you carb up a bit more regularly...is that in your plan?

You look awesome shredding down and bear in mind that I've never had the experience or luxury of being that low in bf so far from a show so I don't know what you have to do for 8-10 weeks to maintain what you have and slowly improve the condition...but if I was 10 weeks out looking as sharp as you do, I'd prolly pretend there was a show on this Saturday and do a mini-peak (carb-up, water deplete) for Saturday morning, then eat like made and gain 8kg the following week and then once I'm full get back on track. You won't gain an ounce of fat but it should stretch out the muscles by filling them up, would think working them depleted all the time makes them hard as a rock and tighter (dare I say it...smaller?)

Thats just me tho don't blow your plan, just thinking out loud here mate. Not many people do look that good so early, Mike D and Moe would be the only two I know that have been almost comp-ready months before.

Awesome Pete, be good to hear how that goes afterwards!

Mate - I tend to agree with Android after reading the last couple of pages here i'm thinking you are ripe for losing some hard earned size given where you're currently at. I would be planning to now grow into this show. Be very careful of the high volume and intensity - keep your BCAA's super high (i'm talking upward of 70g a day)!!

[soundsgood]

Our plan is to get Down close to 3.5% 4 weeks out from the show then start adding a few more carbs. My muscles will have contracted a bit by then as you said Android but hopefully by adding the carbs back in they will fill out again and bigger and harder.

There is definitely merit in what you guys are saying though, will tlk about it with my nutro. BTW I'm mad jelly Pete, which I was in Melbourne right now! :evil:

Wednesday was Arms. Bashed and smashed my biceps, forearms and triceps as hard as I could. Highlight was doing Closegrip bench at the end of the workout and still managing 145kg x 8. Although it seems that benching all the way to the chest means I am engaging my pecs (will have to start using a 6" block as you recommended Pete, and see how that goes).

Thursday was Back.

Warmed up with a couple of sets of Widegrip pull ups. Then moved into the deadlift area.

The goal was 10 sets of 10 reps with only 1 min rest between sets. After the failure using 3pps a fortnight ago I decided to go with 125kg instead. So after a couple of warmup sets I got into it.

First 4 or 5 sets cruiser by but then the intensity and lack of rest started to get to me. By the end of the 8th set I was panting and sweating everywhere. After the 9th I had to have a lie down on the ground because the back pump was insane bit I got up and finished my 10th set when it was time and just to accentuate I could beat it I did extra rep.

My blood pressure was through the roof by now, head was red and crazy headache. Drank a litre of water and wanted to go get some Nurofen but was too exhausted and head to sore to go out to my car. After 5 mins I was clear enough to go get it.

When I got back I got into some behind the neck lat pull downs. Did 5 sets of 12 with 3/4 stack.

Finished on cable row. 5 sets of 12 squeezing reps with 3/4 stack.

[Android]

Our plan is to get Down close to 3.5% 4 weeks out from the show then start adding a few more carbs. My muscles will have contracted a bit by then as you said Android but hopefully by adding the carbs back in they will fill out again and bigger and harder.

There is definitely merit in what you guys are saying though, will tlk about it with my nutro. BTW I'm mad jelly Pete, which I was in Melbourne right now! :evil:

All good mate, must take alot to get down to that crazy level 4 sure!

Although it seems that benching all the way to the chest means I am engaging my pecs (will have to start using a 6" block as you recommended Pete, and see how that goes).

You been reading my Journal :pfft: now I know how you got so big hahahaha jks

[BIGKIWI]

Some really good gains there well done Soundsgood

[soundsgood]

Some really good gains there well done Soundsgood

:oops: Wow thanks Bigkiwi. You just made my day :grin:

I have had the flu the last week or so. Training was pretty hard especially cardio. I needed to consume a few extra carbs just to get through my working day so fat loss has been slow Have pretty much shaken it all now so I'm looking forward to the next stage.

I did an hour cardio yesterday morning. 30 mins on cross trainer, 5 mins hardcore in the boxing bags (went so hard I got the stitch for the first time in years), then 25 mins on cross trainer again.

Then went back in at 1pm to hit my quads.

Warmed up with some stretches and jumps then hit the squat rack. I warned up with sets of 10 with 20kg, 60kg and 100kg.

The goal was 10 sets of 10 with 1 min rest between sets strictly timed. Last weeks failure with 125kg meant it went with 115kg this week.

Not hard the first few sets but by the 6th I felt like giving up. But I never give up. I might be beaten by the weight but I will never give up. So I plowed on through despite the agony and made it all the way through to the 10th rep of the 10th set. Just to put my stamp on it I did 1 extra rep

Legs and Glutes felt fried so I moved onto the leg press and with just 4pps I did 3 sets of 16-20 leg presses with feet high and wide and toes in.

Finished with 3 sets of 12-16 leg extension with 3/4 stack. Squeezing all the way though.

Quads were smoked after that.

[BIGKIWI]

I have legs today in the garage you just motivated me bud to go hard !!

[Android]

I have legs today in the garage you just motivated me bud to go hard !!

wow kudos from the man himself SG, no pressure mate :pfft:

Nelly's getting ready for the ChCh show i think....it's some show in 9 wks time, u prolly already know

[Optimass]

I have legs today in the garage you just motivated me bud to go hard !!

wow kudos from the man himself SG, no pressure mate :pfft:

Nelly's getting ready for the ChCh show i think....it's some show in 9 wks time, u prolly already know

Has a great physique and awesome thickness but I have never seen him in the same condition as SG is now ....

[soundsgood]

I have legs today in the garage you just motivated me bud to go hard !!

wow kudos from the man himself SG, no pressure mate :pfft:

Nelly's getting ready for the ChCh show i think....it's some show in 9 wks time, u prolly already know

I saw someone commented on his photo called 9 weeks out on Facebook. I thought the same as you for a minute then I saw it was one from July 2011. So im not sure. I hope he does do the Chch show, Nelly is an awesome athlete.

And it's always a good day when you motivate an IFBB pro to train harder :shifty:

[BIGKIWI]

I got through my legs workout Soundsgood was dam hard in this wet cold weather the old joints struggled but did get motivation from ya keep training hard bud !!

[Shutupandsquat]

I got through my legs workout Soundsgood was dam hard in this wet cold weather the old joints struggled but did get motivation from ya keep training hard bud !!

Too damned cold down here, in P'ramadise, eh?

SG: Shame about the flu. Looking a little bit more flat or different in any way?

[soundsgood]

Glad to have given you some motivation mate

Judging from your pics with your god daughter it looks like your legs have been getting hammered. What does a leg session look like for you these days? Must be good to have some real weights to squat as opposed to those totem squats with a couple of guys you used to have to do 8)

[soundsgood]

I got through my legs workout Soundsgood was dam hard in this wet cold weather the old joints struggled but did get motivation from ya keep training hard bud !!

Too damned cold down here, in P'ramadise, eh?

SG: Shame about the flu. Looking a little bit more flat or different in any way?

Actually I was holding a shitload more water than usual, about 3kg more. So I was a little bit bloated so less vascular but really full :shrug:

Glad to come back down but looking really flat now

[Shutupandsquat]

I got through my legs workout Soundsgood was dam hard in this wet cold weather the old joints struggled but did get motivation from ya keep training hard bud !!

Too damned cold down here, in P'ramadise, eh?

SG: Shame about the flu. Looking a little bit more flat or different in any way?

Actually I was holding a shitload more water than usual, about 3kg more. So I was a little bit bloated so less vascular but really full :shrug:

Glad to come back down but looking really flat now

Don't beat yourself up about it, nothing you can really do to change how you look during and after sickness. Just make sure it changes over the next week. Skin will probably tighten up overnight haha.

How far is your comp again? (I know you're probably constantly updating it) From memory you have quite a bit of time