NZ's most Aesthetic Powerlifter

[Optimass]

Mark Sewart

:-s ... not sure you'll find Mark doing IFBB :nod:

[HarryB]

Mark Sewart

:-s ... not sure you'll find Mark doing IFBB :nod:

Actually Opti I heard something similar from some credible sources. Apparently looking to go to masters worlds or something. Funny how a couple of guys who were screaming down each others throats are now buddies again. Makes me feel all warm and fuzzy....

[trainlikeafreak]

Mark Sewart

:-s ... not sure you'll find Mark doing IFBB :nod:

Mark competed in Christchurch and won his class earlier this year.

[soundsgood]

That's right TLAF, I have heard he plans in putting on 10kg from the Chch show to the nats :shock: He will def be a contender for overall mr nz which is amazing considering he is 57!

Diet has been going well. Dropping heaps of weight in the first few days, mainly water from the lower carb Intake.

Weighed in for first measurements of the diet with my nutritionist Jake Campus. Came in at 111kg @ 11.0%. And I am 11 weeks out from the IFBB Waikato show. That gives me just the right amount of time to come in super shredded I believe.

We have worked out a nutrition plan which again is low fat with a total of 3000cal. A similar diet worked very well for me at the start of my diet earlier this year so we are taking a lot from that.

I will be incorporating 20 mins on the versaclimber a day which was very kindly donated to me by eatliftrest. Thanks mate! It it a very intensity machine that will burn around 300-350cal I that short time. I will do it for the first 2 weeks then reassess whether or not to bump it up. I want to get away from doing the arduous 1-2hr low intensity cardio sessions I did last time. Plus this will be killer on my legs and hopefully bring them in with mean conditioning.

Today I trained chest and hammies

Started on inline bench.

Warmed up with sets at 60 and 100kg

1st working set - 142.5kg x 8

Dropped back to 125kg and did 4 sets of 12 - 8 reps

Last set did 100 kg x 16

Next we did Decline DB press.

Warmed up with the 70lb DBs

Then did 4 sets of 15-20 with the 100lb DBs

The Incline Press machine's turn to be thrashed was next

Used full stack and did 4 sets of 15-20 reps

Used half stack and did 3 sets of 12 Cable crossovers supersetted with 3 sets of 10-12 Machine Flies set to 210lb

Finished chest off with parallel dips focusing on squeezing the chest and trying to take tri's and delts out of the movement as much as poss.

Just did 2 sets of 16 reps

That was quite a lot of volume for chest! Planned to do more on hammies but only had time (and energy) for 3 sets of seated Ham curls (12 reps @ 220lb)

And a couple of sets of DB Stiffleg deadlifts using the 80lb DBs.

Great session, mad pump.

[HarryB]

Well if he puts on 10k and maintains that shredded conditioning, I for one will take my hat off to the guy. I think it's amazing he got into such amazing condition considering the amount of time away from the game.

Starting your prep very big SG, going to be awesome to see what you bring to comp!!

[Gym rat]

I will also take my hat off to Mark Stewart as well by putting ten kg on and that is pretty good going for someone who has been away from competing for 16 years and coming back this year

[genetic freek]

post up ur diet? sounds interesting

[soundsgood]

My diet is really simple bro. Spread over 6 meals per day it consists of about 1kg chicken breast, 12 egg whites and a couple of yolks, a couple of WPI shakes for protein and carbs are oats, kumara and brown rice. A little bit of fruit and loads of veges like green beans and broccoli / cauli. No additional deliberate fat sources, just trace. Its not a real pretty diet, but its an effective one.

I got my versaclimber earlier this week. It is 2.6m tall so to make it fit anywhere in my house I had to pop the manhole cover off in the garage and poke the top up through there lol. I've had a couple of sessions on it and its not for the faint hearted, its a pretty intense piece of cardio equipment. Both sessions have been between 25-30 mins and burnt around 500cal in that time! Its already starting to bring my legs in after such a short period of time. I can only imagine what they will look like in 10 weeks.

Here is the setup :grin:

I've had the manflu the last few days and training over the weekend was pretty non-existant, only trained saturday, fri and sun off. Had a lacklustre sessions mon, felt too crook to train yesterday. Dragged myself to the gym today to do legs of all things :doh:

Despite the fact I was sick and carb depleted a scoop of 1MR got me in the mood and I got stuck into squats.

Warmed up with sets at 20kg, 60kg, 100kg, 140kg and 180kg.

Added Belt and wraps and pumped out 8 reps at 225kg.

Loaded up 247.5kg and did a relatively straight forward triple

Dropped back to 183kg and went for max reps (was aiming for 20+). Unfortunately the right knee wrap was on a bit tight and got tighter as I went along. I couldn't feel my right leg from the knee down, it had gone numb so I had to rack it at 16 reps.

After that I did another half hour of assistance work (leg press, extension etc), but who really cares what I did after squats right? :pfft:

Went home, shake then 25 mins on the verasaclimber. I'm paying for it now with Hammie cramps but its worth it lol.

[drizzt]

Damn, nice squats bro!

[trainlikeafreak]

shit bro you made that triple look eaaaaaaaaaasy!

[Gym rat]

mean squats bro

[soundsgood]

Cheers TLAF and Gymrat :grin:

Damn, nice squats bro!

Somewhere along the way your squat sessions passed mine now they are miles away. I'm going to have to play catch up big time in the offseason to be up near you now!

[Terrymundo]

wicked journal, was just flicking through.the numbers are insane. Hi five!

Want to be friends?

[ ] yes

[ ] no

[eatliftrest]

Good to see that horrible thing getting a thrashing :pfft:

I hate it. And I never went near it after squats. :shock:

[hjp]

Made 247 look easy money. You still eyeing up any PL comps?

[HarryB]

Damn awesome squatting. Bloody tank!

[nate225]

Brutal bro!

The big man told me about the stair climber going thru the ceiling!! By the way thanks for sending him my way - he's a solid training partner & a good bastard too. :nod:

[soundsgood]

Thanks guys. The versaclimber (or ladder climber I liken it when describing to people how it works), is fantastic eatliftrest. Thanks heaps.

Powerlifting is on the back burner at the mo Hjp, although if something was close at the moment I would probably do it for shits and giggles.

Campbell is a bit of a demon in the gym (and at the pub lol) and a good dude aye Nate. He has been keeping me up to play with your adventures lol.

[soundsgood]

Have had another good week Of training since the last entry. Have been eating pretty strict to my eating plan and managed to be around the same weight 110-112kg and a bit leaner.

Trained quads today

Squats

Warmups with 20kg, 60kg, 100kg, 140kg and 180kg.

Add Belt and wraps

252.5kg x 3

267.5kg x 1

180kg x 12 (wraps too tight again, lost feeling in calves)

Leg press

2pps x 20 reps

3pps x 30

4pps x 40

5pps x 50

6pps x 60

7pps x 70

2 sets of walking lunges

20 paces w 80lb DB

Seated leg extension

4 sets of 12-16 w full stack

All lines pretty much in, a bit of detail here and there starting to show through. Progress pic by end of week? Of course

[M.T]

Powerlifting is on the back burner at the mo Hjp, although if something was close at the moment I would probably do it for shits and giggles.

Nats?

Them some beastly squats coming out of shinyland SG good shit.

[soundsgood]

Quick update.

Training is going great. Strength staying strong. Good Volume. Cardio is about 7 x 20-30 min sessions this last week. Have never dieted harder. Feeling on top of everything.

Update pic from gym last night.

112kg - 8 weeks out from NZIFBB Hamilton show

[Optimass]

saw your post on fb bro - looking awesome and with so much time up your sleeve. :clap:

[HarryB]

saw your post on fb bro - looking awesome and with so much time up your sleeve. :clap:

What he said!

[soundsgood]

Cheers guys!

Diet is still really strong. Not a single meal outside of the plan for the last 2 weeks even though I definately felt like I needed a refeed yesterday but I got thru it and I'm still leaning up daily.

Deads on the weekend. Pulled a triple at 250 and nearly landed 270.

Chest last night and highlight was benching 165x10 then another set of 8.

Tonight was legs and squatted 250 for a triple followed by 270 for a double.

I'm amazed at what I can still achieve on 150g carbs a day despite also working 10hr+ days at the moment. Im definately in a good place at the moment and pushing thru to new levels.

Picked up a sponsorship deal with Schiek powerlifting gear at the NZ fitness expo which was both unexpected and very welcome. So I should soon be training with a new lever belt, wraps, wrist wraps etc. I have read reviews online about the gear and it all looks like great stuff, looking forward to seeig how it enhances my own training. Keep an eye out for my reviews.

[Android]

well done on picking up sponsorship mate, shame we didn't see each other on Sunday.

Am glad you're not able to make the CBC CAPO comp in September cos you're lifting past my maxes already LOL. Keep it up though!