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NZ's most Aesthetic Powerlifter

soundsgood

By soundsgood
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it isn't show day mate, should b able to drop water in just a couple of days

i was gonna joke about how awful you look...but in a low-carb state u might'a taken it wrong haha. You look fine bro, don't stress or the water won't all go...cortisol or whatever retains water and it's usually on the Back that the last shreds of water remain (from reading Pro journals on it anyway, not from any experience)

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Agree with Andy. You have water, but basically, it's the water that every competitor will hold within the last week and then that water comes off in the last day for the comp. Looking shredded as hell. Now, a shot of the hammys please :pfft:

Hammy Hore

:pfft: If he can get the definition of Mark Stewart with the size of his Legs then fark, watchout Nato!

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soundsgood Veteran member

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Cheers guys :grin: Yeah my mind must be playing tricks, its just because I'm weighing alot more on the scales. As my TP put it tonight, 'Don't fret, its all gone in the right places and I can drop the water out'.

Did 30 mins x-trainer this morning at medium level intensity which made a change from the low intensity walks Ive been doing.

Stuck 100% to the diet and went into Flex this afternoon thinking I would be pretty flat and weak because I had only consumed about 120g Carbs up to that point.

I Trained Shoulders / Traps and Abs and it turned out to be one of my best workouts in ages \:D/

Warmed up shoulders with a few light rotor cuff exercises then got stuck into DB Shoulder press. Warmup sets with the 50lb DBs and 75lb DBs.

Working sets I used 100lb DBs (because they are the biggest we have). Pumped out a set of 16 first time around. If that isn't a PB its not far from it :D . Second set 12. Third set 10 dropset to the 50s to failure then the 25s to failure. I was thinking I'm in shape, and I'm pretty strong at the moment, I should be videoing this shit. I might get some vids of my next few trains before I really start carb depleting.

Side DB raises next. Used the 50lb DBs and did 3 sets of 12.

Front plate raises - couple of sets of 20 with a 20kg plate, nice and slow

To finish Shoulders I did a triset.

Behind the neck Barbell press - 15 reps w 60kg:

Bent over DB Rear delt raise - 12 reps w 35lb DBs

Facepulls - 15 reps w half stack

I did 3 rounds of this.

Delts were looking big and round with veins and striations running through them. They have turned into my best bodypart after my quads I would say. I may have to work them into more poses if I can.

For traps I kept it simple. 3 sets of DB shrugs alternating with side and in front pulls in each set of 20+ reps.

For Abs I did a few sets of hanging leg raises, ab crunches and side crunches.

Afterwards I did another 30 min session on the crosstrainer. Must have been pretty intense because I burnt 400 cal in that time apparantly.

My body was screaming for food so I raced home, had a meal and was considering going for an hour walk. But a hot bath seems so much more enticing and I don't want to get my new shoes wet ..... :shifty:

I am already looking past my next shows. I am not making any decisions on more bodybuilding shows at this stage. I decided to give myself 2 weeks after the show before I make a decision on what I want to do next. Im fairly sure Im not keen to do the Pan Pacifics in August. The Nationals are early October, so if I do them I may do the IFBB Wellington show which is around the same time I believe.

I saw HJP posting about the Central districts Powerlifting meet in July I think? That would give me 8 weeks or so to get my strength back up. It got me thinking :think:

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Shutupandsquat Veteran member

Shutupandsquat

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Agree with Andy. You have water, but basically, it's the water that every competitor will hold within the last week and then that water comes off in the last day for the comp. Looking shredded as hell. Now, a shot of the hammys please :pfft:

Hammy Hore

Don't hate me 'cause you ain't me

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Phedder Veteran member

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Looking amazing for sure SG.

was considering going for an hour walk. But a hot bath seems so much more enticing and I don't want to get my new shoes wet ..... :shifty:

...but I think your estrogen might be out of whack :pfft:

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soundsgood Veteran member

soundsgood

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What can I say Phedder? Us bodybuilders care about the way we look :pfft:

I will keep that in mind HJP, thanks for looking that up

Heres a Hammie shot for you Kyle. Please excuse the pastiness, has been too cold to get much sun on them lately :oops:

file.php?id=12477

post-2348-14166823997017_thumb.jpg

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soundsgood Veteran member

soundsgood

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That's the look I'm going for Jack 8)

45 min crosstrainer first thing this morning up to level 15. Burnt nearly 600cal.

Went back into Flex late afternoon and trained Back

Warmed up with a couple of sets of 10 Widegrip chins

Used the Hammer Strength Row next.

Warmed up with sets of 12 with 2 plates, 3 plates and 4 plates.

Working sets I used 5 plates and did 3 sets of 12. On the last I dropset to 3 plates to failure and then another drop to 1plate to failure. Got a pretty mean lat pump from this exercise I rarely do. I'm more of a barbell row guy but it's always good to mix it up.

Next I did Widegrip Pulldowns. I used the whole stack which is quite a bit harder now that it weighs like 6 or 7kg heavier than me.

Did 3 sets of 12 with a dropset to half stack to failure on the last set.

Behind the neck Widegrip pulldowns followed. Just used half stack and did 3 sets of 16-20 reps pulling and squeezing with my upper back. I find nothing else really hits that spot quite like this exercise does.

I finished with Seated Cable rows. Half stack. 3 sets of 20. Done

I was hoping to get back in for another cardio session this evening but Paperwork and dad duties didn't allow it. I missed a carb meal this evening to compensate. I weighed in at 101.6kg this afternoon so I am still dropping.

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soundsgood Veteran member

soundsgood

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Thanks Ninja. I'm sure I'll catch you next time you are coming thru :grin:

Today was a rest day on the weights. Did one 40 min crosstrainer session first thing and another 40 min crosstrainer session in the evening.

One thing I've noticed is when I do medium/high intensity cardio as opposed to low intensity cardio my appetite increases big time.

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soundsgood Veteran member

soundsgood

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Very impressive bro!!! Can't wait to stand next to you in wgtn....

:wink:

If you're doing the under 100s ill do the overs and if you're doing the overs ill do the unders :shifty: . See you in the overalls :wink:

sik hammies 8)

Thanks Steak, trying to get more balance in my legs this year rather than being all Quads!

Is going to take something extra special to beat you on the day. Looking awesome. :nod:

Cheers Opti, I hope I can bring it all together on the day.

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soundsgood Veteran member

soundsgood

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45 min crosstrainer first thing in the morning yesterday.

Trained Chest mid afternoon. Weighed in at 104kg

Warmed up on Flat bench with sets at 60kg, 100kg and 140kg

Loaded 4pps on the bar (183kg) and popped out a double

Dropped back to 140kg and did 3 sets of 12. On the last set my TP pulled off a plate each side while I stayed on the bench and I immediately repped out 100kg to failure (8 reps), then immediately pulled off another plate each side and I had to stay on the bench till I had pushed out 20 reps. 60kg had never felt so heavy. I had to have 2 rest pauses to complete it.

My TP did the same exercise and we found while he couldn't keep up with the heavy reps (only doing 6), he smoked me in the stamina department pushing out his last set of 20 no worries, in fact he got 30. So I guess its fair to say that strength is still pretty good when I'm dieted down, but Stamina falls away a fair bit.

Next exercise was Incline Bench. Chest was pretty fried at this stage. Did 2 sets of 10 with 100kg then a third set of 10 with 85kg.

Cable Flies were up next. Did 5 sets of 15-20 with about 1/3 stack.

Incline Press machine with hands close grip and facing in and to finish. Did 3 sets of 12-15 with around half stack.

No time for another cardio session, shot up to Auckland for the Ronnie Coleman seminar.

It had been said he isn't a great talker but I thought he was great. Honest stories and answers during the Q&A, really friendly at the photo session. Great guy.

It was amazing when he said he normally sits around 2-3% bodyfat in the offseason, his highest bodyfat was 5% and lowest 0.33% :shock:

Caught up with lots of other competitors, it was a great night.

After sodium loading quite high the last week (probably part of the reason I have been holding alot more water) I start dropping my sodium from today. I have also started water loading with 6L+ a day. I will go 200g carb today, and gradually drop it over the coming week down to 150 mon/tues 100 wed none on thurs morning till I start loading after lunch.

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