NZ's most Aesthetic Powerlifter

[soundsgood]

Yeah, I am drinking heaps too at the moment to try flush my system. If I drop my water I allows dry up and tighten up overnight so I'm not too worried. It's just fustrating when you try hard but make little progress over a 2 week period. Bodyfat test on Thursday so I'll know exactly where I'm at. Hopefully dropped something, even 0.1% would be encouraging lol.

Yeah I have got a while till my next comp. Its 8 and a half weeks away (NABBA/WFF Christchurch) then the week after is the southern hemisphere champs in Aussie. So there's no room for complacency!

You doing the NABBA WFF Wellington show? It could be Dolans vs Coulters if Pete and Ethan do it too

[Shutupandsquat]

Yeah, I am drinking heaps too at the moment to try flush my system. If I drop my water I allows dry up and tighten up overnight so I'm not too worried. It's just fustrating when you try hard but make little progress over a 2 week period. Bodyfat test on Thursday so I'll know exactly where I'm at. Hopefully dropped something, even 0.1% would be encouraging lol.

fair enough

Yeah I have got a while till my next comp. Its 8 and a half weeks away (NABBA/WFF Christchurch) then the week after is the southern hemisphere champs in Aussie. So there's no room for complacency!

You doing the NABBA WFF Wellington show? It could be Dolans vs Coulters if Pete and Ethan do it too

nah, I'm competing next year. Pete plans to compete this year. But I have f*ck loads of mass to put on over the next year and a half. P.S.

You better have extremely striated triceps 3 weeks out

[soundsgood]

I will try to just for you bro

Tonight I trained back with my little bro.

Warmed up with 3 sets of body weight Widegrip pull ups. Did 12/10/10

Then we got into deadlifts. Warmed up sets of 12 @ 20kg, 60kg and 100 kg.

We set up 2 bars. 1 with 125kg for me, and 1 with 85kg for my little bro.

10 sets of 10 reps with strictly timed 60 second rest between sets.

Got into it and like usual the first 3 or 4 sets were easy but by the 6th it was starting to hurt. Because only 1 of us could go at a time and we had to move each others barbell out of the way then setup to lift it really was you go - I go - You go - I go. My heart was feeling the pain more than my back. Got a good sweat up but finished off the exercise with the last 4 reps being singles, reset. Lift, reset etc.

I felt shattered after that and needed to rest a couple of minutes but my little bro had hardly broken a sweat and told me to harden up and get on with the next exercise. Cheeky bugger

Next we did Behind the neck lat pulls downs. Just used 2/3 stack and did 5 sets of 12. It was the first time my little bro had done them and he loved the squeeze you get in your upper back just like I do.

Then we moved onto A couple of Barbell cleans, just light weight. And DB Snatches. Again they were new exercises to the little bro but he loved them too and was throwing around good weight by the end. Although he tends to muscle the weight up just like I do. Not a bad thing for a bodybuilder though as it works the muscle as opposed to just mastering a technique :shrug:

To finish back we did Machine rows. Used half - 2/3 stack and did 4 sets of 20 with various grips. I love our machine row cause it's got about 4 different grips to choose from so I mix it up and hit all over my back.

We did 5 sets of 30-40+ seated calf raises with full stack to finish on weights

Moved into the boxing area and did 1 min bouts going hard on the bags alternating with each other each having 5 bouts.

Then done. It was great training with my little bro, he trains similar intensity and mindset and uses pretty impressive weights for his age and bodyfat level. He has 8 weeks to lose 5-6% more bodyfat so I am going to try push him as hard as I can. It's just a shame he lives in another town

[Gym rat]

Nice back train looking forward to watching Gym Rat 4

[Phedder]

I felt shattered after that and needed to rest a couple of minutes but my little bro had hardly broken a sweat and told me to harden up and get on with the next exercise. Cheeky bugger

Should have told him to do 10 more with your barbell instead :twisted: Might have sorted him out...Must be nice training with your brother though, good competition and sense of pride for you I'm sure :nod:

You're looking ridiculous lately too, can't wait to see what you bring to the stage.

[hjp]

Awesome getting to train with the brother! That must have been tough 10 * 10!! :shock: OUCH!

Can't wait to see you comp day! Where is it being held?

[soundsgood]

I felt shattered after that and needed to rest a couple of minutes but my little bro had hardly broken a sweat and told me to harden up and get on with the next exercise. Cheeky bugger

Should have told him to do 10 more with your barbell instead :twisted: Might have sorted him out...Must be nice training with your brother though, good competition and sense of pride for you I'm sure :nod:

You're looking ridiculous lately too, can't wait to see what you bring to the stage.

Lol nice idea bro, but I'm trying to bring him into the same show as me and it would be just my luck if he pulled his back doing something silly like that :shifty:

The show is in Chch in 8 weeks HJP.

I flew down to Christchurch to catch up with MuscleNZ and Ann this weekend. It was a busy weekend with a pretty brutal arm session, a deep tissue massage (which fixed my left pec/delt tie-in so I can pose my left tricep properly now). Worked out my posing routine and changed the music to an instrumental completely different to anything else you will here on stage so that will be fun to pose to.

I am now a sponsored athlete for ECM/East Coast Muscle which is Missy Hawkins clothing range which will be being launched at the Chch show. So we are working on a promotional stunt that should get a bit of attention and will be a hoot too.

Caught up with the show organiser and the president of NABBA WFF. It looks like there will be some pretty awesome prizes at the show too including 42" plasma so that boosted motivation a bit!

Went out into town with southern Samurai and big Genetic freak among others. Saw Steve Orton, omg he is looking massive. Unfortunately he's not doing the show lol. Neither is Nelly (I asked him myself). But there are several other big names doing the show so it's going to be very competitive. Looking forward to it. The countdown begins

Had an awesome time down in Christchurch, can't wait to get back down there.

[genetic freek]

What u guna carb up on mate? Cake? :pfft:

[Android]

Yeah Nelly said he's doing Pan Pacifics.

They prolly all wanna see what u can bring before they prep for the Nats mate...take em all out :pfft:

[soundsgood]

What u guna carb up on mate? Cake? :pfft:

f*ck you and your 8 pieces of cake in front me lololol. I'm going to eat a whole cake backstage at the pan Pacifics and watch you squirm :pfft:

After hearing Dave smith tell me you should be able to lift heavy even if you are very lean and in a calorie deficit I thought I'd try a heavyish session today.

Warned up in the squat rack with sets of 10 @ 20kg, 60kg, 100 kg and 140kg. Added Belt and did a set of 6 @ 180kg then racked up 225kg. Before I started cutting I was belting out sets of 12 - 15 reps at this weight no worries. So I thought 8 would be okay. Unfortunately the first rep felt really hard and the second one even harder. I wasn't going to get very far so I retailed, dropped the weight to 180kg in dusgust and finished off a set of 10.

Then I dropped the weight down to 100kg and pumped out a solid set of 30 reps non stop.

Next exercise was DB stiffleg deadlifts. Warmed up the hammies with a set of 12 reps with the 50lb DBS then popped out 4 sets of 10 with the 100lb DBS.

Blasted hammies in the seated ham curl machine next. 4 sets of 12 with the machine set to 3/4 stack.

Then I hammered my calves with the seated parallel calf press machine. 3 sets of 40+ reps @ full stack.

Stomach was feeling a little bit woosie after that. Went back home and had a post workout shake then 2 minutes later threw it up. Damn what a waste. Will try eat again in half an hour. Got to feed those muscles! I Blame the 30 rep set in the squat rack :oops:

[HarryB]

Good effort bro... I personally slow my training down a bit so I can still shift some weight but that's just what works for me when I get leaner. I kind of think of weight training as being what keeps my muscle on and cardio and diet as what get's my bodyfat off.

I always feel like when my numbers drop too much I am dropping muscle.

It's definitely working for you though because every pic you just look better and better.

[Ann]

All I can say SG is that you are looking fantastic. I am extremely humble and very proud to have you on board as an athlete.

Your ability to understand that bodybuilding is more than getting big and competing. It is a lifestyle - for the rest of your life. Not only do you have the physique, but you also have the intelligence. The intellect to guide, coach and have the vision of where you want to be while also ensuring that you remain firmly grounded. You understand that it is about balance and also about family and friends. You have so many people that are looking at your achievements and your goals and improvements that will allow you to be a great mentor.

This SG, is what makes a well rounded individual and a great bodybuilder.

[PeterDolan]

Well said Harry

[Ann]

Well said Harry

Lol! :pfft: But I'll say hello to Harry and to you Peter. Hi Harry....oh and Peter. :grin:

[PeterDolan]

Sorry Ann haha

[nate225]

After hearing Dave smith tell me you should be able to lift heavy even if you are very lean and in a calorie deficit I thought I'd try a heavyish session today.

Had that lecture a few times Hamish! Within reason you can remain almost as strong, otherwise you're probably losing too much muscle. In 2000 I remember squating 220x5 about two weeks out, with my best being only a rep or two more.

I kind of think of weight training as being what keeps my muscle on and cardio and diet as what get's my bodyfat off.

I always feel like when my numbers drop too much I am dropping muscle.

I subscribe to this too bro. I tell peeps not to confuse their cardio & weights sessions.

[genetic freek]

What u guna carb up on mate? Cake? :pfft:

f*ck you and your 8 pieces of cake in front me lololol. I'm going to eat a whole cake backstage at the pan Pacifics and watch you squirm :pfft:

After hearing Dave smith tell me you should be able to lift heavy even if you are very lean and in a calorie deficit I thought I'd try a heavyish session today.

Warned up in the squat rack with sets of 10 @ 20kg, 60kg, 100 kg and 140kg. Added Belt and did a set of 6 @ 180kg then racked up 225kg. Before I started cutting I was belting out sets of 12 - 15 reps at this weight no worries. So I thought 8 would be okay. Unfortunately the first rep felt really hard and the second one even harder. I wasn't going to get very far so I retailed, dropped the weight to 180kg in dusgust and finished off a set of 10.

Then I dropped the weight down to 100kg and pumped out a solid set of 30 reps non stop.

Next exercise was DB stiffleg deadlifts. Warmed up the hammies with a set of 12 reps with the 50lb DBS then popped out 4 sets of 10 with the 100lb DBS.

Blasted hammies in the seated ham curl machine next. 4 sets of 12 with the machine set to 3/4 stack.

Then I hammered my calves with the seated parallel calf press machine. 3 sets of 40+ reps @ full stack.

Stomach was feeling a little bit woosie after that. Went back home and had a post workout shake then 2 minutes later threw it up. Damn what a waste. Will try eat again in half an hour. Got to feed those muscles! I Blame the 30 rep set in the squat rack :oops:

Mate don't get to angry about those weights, I think what dave would be getting at is that you keep those weights up the whole way through, I guess if you go strait back to big weights your going to stuggle as anyone would, thats still some heavy ass squats man.

One thing i have noticed in my training is if you do 8-10 reps for years etc you body just fails at that point kinda no mater what the weight is(or your mind thinks that your failing coz its used to failing at 10) , some times i fail at 10 and then go way heavier and still get 10. Not explaining this very well but you get what i mean lol. If your head space is im depleted i must be weak then chances are before you start the set you have set your self up to be weak.

[nate225]

^^ Well put Genetic Freek :nod:

[genetic freek]

Here is me on Sat night

and then a pic of you

[soundsgood]

All I can say SG is that you are looking fantastic. I am extremely humble and very proud to have you on board as an athlete.

Your ability to understand that bodybuilding is more than getting big and competing. It is a lifestyle - for the rest of your life. Not only do you have the physique, but you also have the intelligence. The intellect to guide, coach and have the vision of where you want to be while also ensuring that you remain firmly grounded. You understand that it is about balance and also about family and friends. You have so many people that are looking at your achievements and your goals and improvements that will allow you to be a great mentor.

This SG, is what makes a well rounded individual and a great bodybuilder.

:oops: I'm so lucky to have people like you on my team Ann. Your advice and experience is going to help me so much this year. Thanks heaps. Btw I talked to loochi today and he's going to help me with those figure poses

Good point there Genetic Freak. I guess your strength will drop to a baseline but shouldn't drop from there. You would be silly to chase PBs once you are close to Stage ready...... Unless your a freak like Harry or Nate!

Anyway had a good chat to my PT today and he was not very impressed I was deviating from our training plan. He is concerned with my hernia and lack of support around my joints. He doesn't want to see me squatting 5pps+ again till after the show. :shifty:

We are trying a pre fatigue training programme now. Lots of warmup sets with increasing weight. Intensity is high with minimal rest breaks between sets making the heavier sets Seem a lot harder than they normally would.

Tonight was chest. First exercise was cable crossovers. Chose a moderate weight and did 4 sets of 15-20 reps really squeezing the pecs together.

Moved onto flat bench and did

20 @ 60kg

12 @ 100kg

10 @ 140kg

Racked up 165kg and wanted 5+ but chest was pretty fatigued already and only got 2. On the third I stalled halfway. I held it there for about 5 seconds before racking it on the bottom rungs.

Dropped the weight back to 140kg and did sets of 8/6/7 then dropset to 10 @ 100kg and 15@ 60kg

Took my shirt off Down to my singlet and my chest was pumped more than it has been in along time. The aesthetic crew in my gym were posing in the mirror do I popped off a couple of poses too lol.

Next exercise was incline DB press. Set the bench to a steep incline and used the 100lb DBS for the first set. I only just popped out 12 reps so I dropped down the 80s and did 3 more sets of 12-15 with a drop set of 12 @ 45lb and 12 @ 25lb on the last set. The 25lb DBS had never felt heavier.

My last exercise was a superset of incline DB flies with Machine flies.

3 sets of 12 on each exercise using 45lb DBS for flies and setting the fly machine to about half stack. Upper chest was punching my chin with each rep do I knew it was working them hard.

Went home, had a bit of posing and a massage (not a deep tissue one thank god). 8)

[PeterDolan]

Surprised gym did not explode from aesthetics overload!

[Android]

Here you are weak as a kitten on low carbs and pressing more than me with excess sugars flowing thru my veins constantly.

Not impressed, weaken you bastard :pfft:

[tinytraps]

Really enjoy reading your log SG inspiring to say the least. Cant wait to see the results come comp time you will smash it!

[Gym rat]

very well said Harry

[soundsgood]

I've injured my knee and I can't train or do any cardio without extreme pain. I'm not 100% how it happened, may have been the squats the other day but I've made the tough decision 7 weeks out I won't be competing at the Chch show or at the Southerns. I'm not sure I'll compete again this year. Well just see how I recover.