NZ's most Aesthetic Powerlifter

[hjp]

That is strong benching! Looking awesome too in that vid. Great stuff for sure. Goodluck for the week, I am sure you'll make it count. Can't wait to see what you are like on stage

[Daniel]

looking lean as bro

[trainlikeafreak]

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:

.

:shock: 0.33%...wtf i didnt think that was possible?

did he say why? and did he always do this or just when he was at the top?

[Mcmass]

Looking really good bro, still pushing the big numbers in the lifts!.

All the best for the comp:)

[nate225]

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:

.

:shock: 0.33%...wtf i didnt think that was possible?

did he say why? and did he always do this or just when he was at the top?

Take it with a grain of salt, he also claimed natty....LOL :pfft: :grin:

He is a legend of bodybuilding, but a PR machine too! That's why he'll have dollars while others that were more objective fade into obscurity!

[soundsgood]

Cheers Mcmass. You must be starting your pre comp diet for the Wellington show soon?

I didn't think it possible either TLAF, Nate. When I was training with The Novice Mr Australia a couple of years back he got a dexa scan which said he was somoething stupid like 0.5% as well. :shrug: All I know is Ronnie is unreal in person. I thoroughly enjoyed the opportunity to meet him.

Saturday was a write off. Really tired as we didn't get home till after midnight from the seminar. Couldn't do any cardio or train as the missus was working and I had the little guy. Had family stuff to do Sat night so all I could do was severely restrict my diet to compensate.

Sunday was more mothers day stuff then I finally managed to get into the gym late afternoon. I did my first depletion workout which was Quads. I got an earful from MuscleNZ about pushing 4plate benches a week out from comp so it's all depletion workouts from here in :shifty:

Used 1pps on the bar and did 3 sets of high rep squats

50/50/40

Quads and Glutes were screaming. Moved onto the Leg Extension and did 4 sets of 30+ reps at half stack.

Finished Quads with walking lunges.

3 sets of 40 paces just using a 35lb DB in each hand.

30 mins Crosstrainer at med intensity and I was done.

Today I did 40 mins crosstrainer first thing.

Worked up to 1pm which was absolutely killer. Found it really hard to get through the day. Only have tomorrow to get through then I'm off for 2 weeks \:D/

Went into Flex and did a shoulder / traps depletion workout.

Started off with seated DB shoulder press.

Just used the 65lb DBs and did 4 sets of 25-30 reps per set

Standing DB side raises next. Used the 35lb DBs and did 4 sets of 30

Picked up a 25lb plate and did 3 sets of 30 Front raises.

Finished Delts with A superset of DB rear delt flies (25lb DBs for 30 reps) and Facepulls (30 reps of 1/3 stack). Did 3 rounds of that. A few light Behind the neck barbell presses then moved into traps.

4 sets of 40+ various shrugs with DBs ranging between 60lb-75lb

A few sets of Hanging raises to tune up the abs a little bit then finished the session with 30 mins med intensity crosstrainer.

I've cut my sodium considerably, still no protein powder just whole foods and I've started water loading. Since the weekend I've managed to drop the water bloat that was sitting on me and I'm starting to look pretty good again. Afternoon weight was just over 100kg so I'm confident I should be able to deplete lower than I did in the trial 3 weeks ago and fill out nicely.

There's been a few more names thrown into the hat for the Chch show. It looks like it will be an amazing Open men's lineup. Really looking forward it now!

[Shutupandsquat]

Only just seen hammy pic. Can i plz have them? srs.

Looking lean as f*ck all over and your legs look hard as nipples in the antarctic. If you don't win overall, then I'm a virgin.

[Mcmass]

Yes starting to get things on track for Wellington shows bro.

All the best for the rest of the week, and for your show this weekend:)

[nate225]

Can I have some of your carbs bro....LOL :pfft: :grin:

Lisa & I hit Chch about 4pm Thursday - see you guys at the motel after that - might call over for some rice..LOL

[biggerthanyou2]

Cheers Mcmass. You must be starting your pre comp diet for the Wellington show soon?

I didn't think it possible either TLAF, Nate. When I was training with The Novice Mr Australia a couple of years back he got a dexa scan which said he was somoething stupid like 0.5% as well. :shrug: All I know is Ronnie is unreal in person. I thoroughly enjoyed the opportunity to meet him.

Saturday was a write off. Really tired as we didn't get home till after midnight from the seminar. Couldn't do any cardio or train as the missus was working and I had the little guy. Had family stuff to do Sat night so all I could do was severely restrict my diet to compensate.

Sunday was more mothers day stuff then I finally managed to get into the gym late afternoon. I did my first depletion workout which was Quads. I got an earful from MuscleNZ about pushing 4plate benches a week out from comp so it's all depletion workouts from here in :shifty:

Used 1pps on the bar and did 3 sets of high rep squats

50/50/40

Quads and Glutes were screaming. Moved onto the Leg Extension and did 4 sets of 30+ reps at half stack.

Finished Quads with walking lunges.

3 sets of 40 paces just using a 35lb DB in each hand.

30 mins Crosstrainer at med intensity and I was done.

Today I did 40 mins crosstrainer first thing.

Worked up to 1pm which was absolutely killer. Found it really hard to get through the day. Only have tomorrow to get through then I'm off for 2 weeks \:D/

Went into Flex and did a shoulder / traps depletion workout.

Started off with seated DB shoulder press.

Just used the 65lb DBs and did 4 sets of 25-30 reps per set

Standing DB side raises next. Used the 35lb DBs and did 4 sets of 30

Picked up a 25lb plate and did 3 sets of 30 Front raises.

Finished Delts with A superset of DB rear delt flies (25lb DBs for 30 reps) and Facepulls (30 reps of 1/3 stack). Did 3 rounds of that. A few light Behind the neck barbell presses then moved into traps.

4 sets of 40+ various shrugs with DBs ranging between 60lb-75lb

A few sets of Hanging raises to tune up the abs a little bit then finished the session with 30 mins med intensity crosstrainer.

I've cut my sodium considerably, still no protein powder just whole foods and I've started water loading. Since the weekend I've managed to drop the water bloat that was sitting on me and I'm starting to look pretty good again. Afternoon weight was just over 100kg so I'm confident I should be able to deplete lower than I did in the trial 3 weeks ago and fill out nicely.

There's been a few more names thrown into the hat for the Chch show. It looks like it will be an amazing Open men's lineup. Really looking forward it now!

Is that what Musclenz does when he prepares for a Comp?

[nate225]

Is that what Musclenz does when he prepares for a Comp?

I don't think MNZ has ever competed tho I maybe wrong?

That said I don't think anyone benches like Hamish pre-comp except perhaps big Harry!

[soundsgood]

Lol @ SUAS! You have such a way with words :pfft:

Yeah Nate, I think MuscleNZs point is it's not the greatest idea to push out 2RMs a week before a comp. When you're lean and dry you are more prone to injury.

Today started off with 40 min crosstrainer.

Worked my final day then finished early afternoon. What a relief.

Did my Lats Depletion Workout.

Barbell Rows to start. Just loaded up 60kg and did 5 sets of 25-30 reps per set.

Next up was Behind the Neck Widegrip pulldowns. Just used 1/2 stack and did 5 sets of 25 reps. On the last set I pulled to the front to failure.

Seated Row Machine next. 1/3 stack and again did 5 sets of 30 reps alternating between all 3 grips on each set.

Finished on a few sets of hyper extensions.

Jumped back on the crosstrainer and did another 30 mins. I was only on 120g Carbs today and I was completely drained after this workout.

Luckily Diablo 3 went live tonight so I know what I'll be doing to pass the time while I carb deplete tonight and tomorrow. (In b4 battle.net's most jacked geek :pfft: )

Tomorrow I'm looking at 75g carbs then none on Tursday till I start carbing up mid afternoon. Still planning on doing 2 x cardio sessions tomorrow and thurs and an arms depletion tomorrow, whole body thurs Arvo then rest mode till its game time.

[genetic freek]

When you say whole body, that mean legs too?

[soundsgood]

No sorry, I meant upper body only.

I try not to train my lower body in the last week leading up to a show, cuts come up better when rested

[genetic freek]

Yeah when i read it i was like legs 3 days out :shock:

[soundsgood]

30 mins crosstrainer first thing in the morning.

Went back in at lunchtime after meal 3 and did Chest and Arms depletion workout.

Started on incline bench. Did 5 sets of 30 reps with 45kg

Moved onto Flat DB press. Did another 5 sets of 30 reps with the 65lb DBs

To finish chest I did a superset of Cable flies (lightweight for 30 reps) and Seated Machine Flies (light weight for 30 reps). Did 4 rounds.

Chest was pumped as and looking very round. It's funny how you don't look full when you're carb depleting but you look pumped and vascular in a different way. I think I looked pretty good :shifty:

For Biceps I used the Bicep Curl Machine. Set to light weight I did 5 sets of 30 full squeezed reps.

And then I did 4 sets of Seated DB curls to the sides. 25-30 reps with the 25lb DBs.

Triceps I did Bodyweight Dips. 4 sets of 30 reps.

And to finish I did Cable pulldowns with the rope.

Used a medium weight and did 3 sets of 30 reps.

Jumped back on the crosstrainer and did another 30 minutes medium intensity (400 cal).

I jumped on the scales and I was 99.8kg and I'm

Still water loading. I expect that to go down into the 98s once I drop a bit of water and then maybe back up to around 100 with a decent load.

So I'm looking at competing at a similar weight as last year but with better conditioning and leaner.

[nate225]

Bang on the money bro!

Very impressed with the changes in condition from last year @ a similar weight. Seems staying leaner works for you - you certainly haven't lost any noticeable mass during the cut! :clap:

[Android]

Bang on the money bro!

Very impressed with the changes in condition from last year @ a similar weight. Seems staying leaner works for you - you certainly haven't lost any noticeable mass during the cut! :clap:

Fark you must sit on NZBB all day mate :pfft: beat me to it!

You're going up with more LBM, this'll be the 2nd Regional show I've looked forward to seeing and Nats is miles away...fantastic mate well done so far

[soundsgood]

Cheers guys!

I changed the plan a little bit yesterday.

Did 30 mins crosstrainer first thing in the morning. Went home, packed bag and flew down to Chch still carb depleting.

The flight didn't do me any favours at all and I turned up looking bloated but a little bit full, not as depleted and flat as I should have been. Decided to skip the last full upper body depletion workout and kept carb depleting all day.

Start carb loading this morning. Just had oats and a couple of bananas and a little bit of berries until the afternoon when I switched to kumara. Started filling out and getting drier by the hour. Only water I had was with the oats and still on no sodium at all. Had no protein at all until about 5pm when I had a 250gm lean lamb steak.

Went to registration. Quite a good turnout. I measured 171cm and weighed 100.4kg in pants and shirt. So comfortably in class 3. There's another 2 or 3 guys in my class, none I knew and because it's do cold down here, everyone was wrapped up and giving nothing away. Class 2 has a lot more in it. Donny Henderson Smith, Richard Parmham and Nate Williams will make this a very interesting battle.

Caught up with rigger who told me he was smashing back everything and anything now. A little bit jealous right now haha.

The little bro didn't quite make the WFF teen class. If he was 179cm he was allowed to be 87kg, but he was 177cm and only allowed to be 81kg and he weighed 86.9kg. So he is in the NABBA Jnr class with Kagan Orton and some others. It will be great to measure him against them though. He's looking really good so he should go well.

About to have a steak and kumara meal then reassess from there. Update in the morning

[I Declare War]

Good luck SG! All that Squatting... you've shrunk to exactly the same height as me.

[Gym rat]

Welcome to the South island bro and good luck for tomorrow and looking forward to the next update

[soundsgood]

Couldnt log on to NZBB for some reason yesterday. Sorry for the delayed update.

So woke up Saturday morning looking fuller and tighter. Still a bit of water to drop and if I'm being honest another kilo of ft would have been good.

Had a couple of meals of baked kumara with a little bit if chicken Breadt throughout the morning then headed down to the Venue.

It was absolutely freezing. Maybe around 2-3'. Everyone rugged up big time.

I was representing my sponsors East Coast Muscle at the show as they debuted their awesome new clothing range. I Donned a full Muscle Bodysuit and walked around the show. It was a massive hit and there was lots of photos taken and big buzz created. Lots of fun. Some of you may have seen the pics of me in it on my Facebook or on Go Figure already but if you haven't I'll post them up soon. The suit is a full Anatomy of muscles and custom made to fit me perfectly.

After that I went and watched the first few classes of the show (All WFF) then went backstage and tabbed up my little bro. He went on straight after Te intermission and did bloody well for a 15 year old. Came second to the current NZ junior champ.

After that I got all Tanned up. Missy tabbed me the darkest I've ever gone using almost 2 full dream tan containers. She put so much care it applying it I looked awesome!

Got a pump up then used Nates Hair Dryer to run over my skin. This brought out mean vascularity all over my body. When it was time to go to the side of the stage I walked out terr but unfortunately it was really cold and i got goosebumps so a lot of the vascularity disappeared.

Finally I was called out to do my routine. The Music cocked up and I couldn't hear it had started playing till it was about 4 seconds in so I had to run out and I was off my cues for most of the song. The crowd didn't seem to notice so that was fine.

I was the only one in Class 3 :? So they combined me with the 3 guys in Class 2. I thought I did pretty well in the mandatory posing although I did start cramping in my quads after the first time around. In the second time around I got moved to the centre next to Richard Parnham for another round of compulsories. Then it was free pose time where I had fun trying to outmuscle Nate :pfft:

Obviously I won my class. Richard won class 2 with Nate placing 3rd :think:

Class 1 was next up with 5 guys in it. It was a big contest and although Kristians killer upper body was looking better than ever he placed 3rd to the 2 Aussies who had come over due to their better upstairs downstairs symettry. With Donny Henderson Smith taking that class.

After that the other classes had their overalls before the It was time for the men's overalls. I was waiting backstage when they called us up. Unfortunately it was a small stage and I was first on, Phil K was last on and it didn't really fit all 6 of us under the lights. My dark tan washed me out and although I was the biggest guy in the lineup I didn't have a chance to show off my physique with no lighting on me.

The judges called out the Top 3 which were Richard P, Kagan Orton and Donny. They went through the mandatorys again and Richard was crowned the winner. I'm not saying Ricard didn't deserve to win as he did have amazing conditioning, I'm just not sure the top 3 were correct. Neither myself if Rigger were called up and we both lacked lighting. A lot if ppl agreed but I'm not going to dwell on it. I got an amazing trophy for winning my class, great prizes (15Lb sack of mutant mass, 2 x musashi 1kg WPI), and competed in one of the best overall lineups I've ever been in. The overall win was just not to be on the day. I only needed to win my class to qualify for the Southerns which I did anyway.

Straight back into the diet. Good sleep. Woke up on Sunday and did an 80 min power walk around the streets of Chch in -3' (must be crazy ).

Flew back up to Hamilton in the afternoon then did a Delts and Triceps deplete workout. Still quite dry but actually harder than th day before. Got a killer pump and I hate to say but I looked way better the day after the show lol. Saving my best for this weekend at the Southern Hemispheres in Aussie

Pics to come as I get them

[steak]

Never any doubt you were going to do well bro :clap:

couple more weeks and youre going to be 8) :nod:

[Android]

Agree with you SG....the lighting was shit on the sides of the stage imagine a class of 10 or 12 like they get at other shows. You had the right tan on, and you looked like you weren't completely dry. One ab pose looked a bit washed out compared to what we've seen leading up to the show.

But wow it just goes to show how beneficial it is to do a few shows early in the year. To see how you compare against the others you will face at Nationals.

:clap: KUDOS!

[Gym rat]

I would have to agree with Soundsgood and Android on the lighting for the show was shit from what make of the photos that I saw on go figure.I thought the lighting could have been better to make the athlets stand out better on stage.Congrats and well done Soundsgood :clap: :clap: :clap: