NZ's most Aesthetic Powerlifter

[tinytraps]

Holy shit SG looking freaky as dude! and to think you only weigh 3kgs more than me :shock:

[Rookie]

Mean back session bro! You must get an insane pump on the pulldowns with 60sec rest eh! I know I do :nod:

Holy shit SG looking freaky as dude! and to think you only weigh 3kgs more than me :shock:

Haha quality not quantity bro :pfft:

[soundsgood]

Another convert to rack pulls! They are the bomb. Try them at the end of your workout one time.

My lats are aching today! Ahhh I love rack pulls lol. They would be a horrible exercise to finish on, so right up my alley :wink:

Holy shit SG looking freaky as dude! and to think you only weigh 3kgs more than me :shock:

Haha cheers TT, getting there

Mean back session bro! You must get an insane pump on the pulldowns with 60sec rest eh! I know I do

FST7. Got to start incorporating it more. 7 sets of 15 reps, 60 sec rest. Killer aye

[soundsgood]

Trained Delta and Hammies in Fremantle with Luigi yesterday afternoon. Finally caught with the Mr elusive even though he's been in Perth for over 4 months lol.

Probably a bad idea to train at the warehouse though. It's an old school industrial style gym with no aircon just fans. It was 35' yesterday and humid so it was extremely energy sapping in the gym yesterday. Faded alot towards the end.

Started with DB shoulder press. Warmed up then started my working sets with the 50kg DBs. Only managed 5 plus 3 spotted

Dropped down to 47s and did 3 more sets of similar reps.

Moved onto front plate raises with a 20kg plate. Did 3sets of 21/21/32

Picked up a set of 15kg DBs and did 4 sets of strict side raises. 12/12/16/16. They might be a pretty basic exercise but these hit my side and rear delts pretty well, and they always swell up to the point it's hard to raise my shoulders afterwards. A personal fav of mine.

Seated barbell Shoulder press was next up. Warmed up with 60kg. Then did 3 sets of 80kg trying to hit 8-10 reps. Shoulders usually pre exhausted by this stage so big weights aren't possible but good growth can still be attained.

Did 3 sets of 21 shrugs with the 65kg DBs and Shoulders were done.

First up for Hammies were Stiffleg Deadlifts on the Deficit Bench. Get a real stretch on the Hammies by going so deep. Warmed up with 60kg, moved up to 100kg, added straps, did 8 @ 140kg, then last set at 160kg. Only managed 6 reps before bar almost slid out of straps. Too hot, grips too sweaty, stiff legs done.

Plate loaded Seated Ham curls next. Did 4 sets of 12 @ 60kg

Finished on standing ham curls. Half stack. 3 sets of 12 on each leg. Shagged, called it a day.

Caught up with a mate who would have been my main competition if I did the show in a couple of weeks. Looking super lean and dry already. Pretty much blew away any thoughts i may have entertained of just entering for shits and giggles. Will be good to see how he goes.

Enjoyed training with Luigi, hope can do it again soon.

[Luigi]

hah not elusive just a bit of a hike, was starving by the time i got home must bring food with me next time.

your mate was looking real sharp ay, you gonna do a comp later in the year ?

yea have to train together again, hopefully it wont be so hot next time eh !

[Android]

Aww shit u r both over in Perth lol

Did 4 years over there and my first cycle was going to a gym out at Armadale and then went to Mike OMaras gym in Osbourne Park - small world damn I miss that place but not what I was up to over there :-)

[soundsgood]

Aww shit u r both over in Perth lol

Did 4 years over there and my first cycle was going to a gym out at Armadale and then went to Mike OMaras gym in Osbourne Park - small world damn I miss that place but not what I was up to over there :-)

Lovely place aye Android. Easy to get in trouble if u don't watch yourself though, as you found out lol

Undecided on next comp Luigi. Safe to say it will be within the next 3 months though. Ideally it would be mid-end of April. Only need 6 weeks or so to be sharp enough for stage from where I am I reckon.

[HarryB]

4 weeks from the pics! 2 weeks to get the tiny bit of fat you have on you off and then 2 weeks to make sure your skin is tight and muscles full!

[Android]

4 weeks from the pics! 2 weeks to get the tiny bit of fat you have on you off and then 2 weeks to make sure your skin is tight and muscles full!

Give him some advice on how to look full can you Harry, and CC me in to you look like you've attended a few shows yourself I've just found out

[HarryB]

I was hoping he'd work something out for me! lol

[Android]

It's too late to start HGH, might have to stick with the good old fashioned way of carbing-up. I love the night before a show...McDonalds!

Best snippets of advice I ever took was:

Buy your Maccas on early Friday evening and start eating.

Eat, eat and eat but test yourself for carb spill-over by doing a bicep flex and with the other hand push into it with your thumb. If you can push into your rock-hard bicep you're under-carb'd keep eating. If it's rock hard and you can't press into it there's no need to eat.

Then...set your alarm for like 3 or 4am Saturday and eat another burger then back to sleep. Have Maccas for breakfast too.

You'll have that extra carb-up meal in your muscles over every other competitor in the line-up at 9 or 10am, best time to look fuller.

[HarryB]

Never been a fan of that style of carb up man. But whatever works for you!

[Android]

Never been a fan of that style of carb up man. But whatever works for you!

Ah no that's not a carb-up, that's the final meals before a show with carbs and fats.

I've tried the carb-up 2-3 days out and it was too easy to spill-over, the one above worked well without carbing up.

You must have 'your way' then ... not going to share some of it?

[HarryB]

I have tried all different ways, to be honest I prefer to just eat a bit more of whatever type of carbs I have been having for the 3 or 4 days preceding the comp. Restrict my fluid the last day and that's about it. Nothing fancy, nice and basic.

I don't think condition will be hard at all for SG and he's got tons of muscle!

[soundsgood]

Solid advice guys. :clap:

The last comp I did I carb depleted for the week leading up to the show, weighed in the afternoon before then did an Android and smashed the carbs. Started with 5kg kumara and just ate till I was full, waited a while, ate Kumara again. Had Burger Fuel at 9pm, set the alarm for 2am and had another burger then.

The morning of the comp I ordered everything on the Mcdonalds menu and ate until I felt like I was hard enough. I think its harder to spill over if you have a really fast carb up as opposed to a longer drawn out one? Plus I wanted to make the under 90s so had to hold back (only just scraped in too).

I should have a little bit of room to move in the under 100s this year so Im looking to take the slower carb up route for one of the shows and see how it goes. Constantly monitoring condition and hardness will be the key I think, Im hoping to hook up with the coach my old training partner had last year who helped him over the line and took the state title. Hopefully that will be me this year.

[soundsgood]

Yesterday was Chest day

Warmed up on the benchpress then got into the working sets. Settled on 140kg and pushed sets of 8/7/6 then dropset to 100kg and pushed out 15 slow deliberate reps. I dont rate flat bench that highly as a good chest exercise, I treat it as more of a pumpup exercise, and yesterday it did its job well. Chest swelled up and my shirt was stretched to an uncomfortable level.

Set up an incline bench and started incline dumbbell press. Was using the 50kg dumbbells and did 4 sets 15/12/12/12 then dropset to the 25s and did 16 reps with a few partials to finish. Pump was ridiculous so I whipped off my shirt and pecs were so swollen they were spilling out the side of my singlet.

Started on incline DB flies with the 24kg DBs and did 4 sets of 12 nice and wide with a big squeeze in the middle. Supersetted with a set of machine flies on the last set but could only manage 5 reps at full stack cos the burn was too intense.

Did 2 sets of 21 parallel dips next, focusing the mind muscle connection away from the triceps and concentrated on the pecs.

Had been a pretty intense session so far and I thought what better way to finish than on FST7. Set up the cable machines to 25kg and put the handles on the bottom pulleys. The exercise was low cable pulls to centre and up. Did 7 sets of 15 reps with 45 sec rest in between. I say rest but between sets I made myself hold a chest pose for as long as I could. Most muscular, side chest or front lat spread.

By the end I was well and truly poked. But was looking pretty good so I pulled out the phone to take a couple of pics in the mirror. Just as the app loaded up the zumba class next door finished and 40 or so young woman poured into the gym area. They were all looking at me and modesty got the better of me and I put my camera away :oops:

Had a double protein shake with a small can of creamed rice straight after. Been trying this to promote an insulin spike. Don't know if its been working but feeling pretty full straight after.

Had some food with me so wandered down to the beach, had a munch and a tan for an hour or so among the 100s of bikini clad girls that were littering the beach :shifty:

Went back to the gym and started my cardio session.

Did 30 mins crosstrainer HIIT (1 min on, 1 min off)

10 mins on Rower (30sec on, 1 min off)

10 mins on Runner (tried running but got shin splints so did incline walk)

10 mins on crosstrainer HIIT to finish

Caught up with a powerlifting mate. He is prepping for the state champs in 10 weeks. He was trying to convince me to do it even just for shits and giggles. He thinks a 700kg total at u110 (which is about where Im at at the moment) would be pretty competitive so I'm considering it, but we'll see where Im at closer to the time.

[PeterDolan]

Soundslikeagoodday!

[Android]

One of the highest rates of work I've seen done Chest mate, wicked stamina your chest must have been popping!

Creamed rice is good if its the fat-free one mate, good on ya for thinking how to get more food into your muscles naturally

[soundsgood]

One of the highest rates of work I've seen done Chest mate, wicked stamina your chest must have been popping!

Creamed rice is good if its the fat-free one mate, good on ya for thinking how to get more food into your muscles naturally

Thanks mate, in and out in just over an hour so no mucking around. Advantage of having no training partner at the moment. Instead of no xplod and it's friends I've been taking a couple of no doze tablets pre workout and it's kept me going right thru to the end, and pumps have been wicked. Started to question the benefit vs cost of pre workout drinks :think:

I think I may even have stolen the creamed rice idea from you? If i remember correctly you even used to eat a big can of baked beans post workout sometimes?

[soundsgood]

Today was Quads

Wasn't feeling up to going heavy and low rep today, so went high/medium rep. Warmed up in the squat rack and top set was 200kg. Did 3 sets of 10/8/8 then decided I'd finish on a widow maker.

Racked up 140kg and aimed for a set of 21. The first 10 honestly felt like I was just squatting the bar. Got to 21, paused for a moment and still had gas in me so kept going. Got to 25 and rest paused to 30 reps. Every rep nice and deep, up and squeeze of glutes. Racked the bar and felt the blood draining from my legs and I collapsed onto a bench beside me. They don't call them widow makers for nothing lol. Felt like going home right then but carried on.

Set the pin on the leg extension to full stack and did 5 sets of 18.

Moved onto the horizontal leg press machine and did 4 sets of 21@ full stack. Legs were starting to cramp up a bit by now so thought lunges would be a perfect finish. Picked up the 40kg dumbbells and lunged from one side of the weights room to the other 3 times.

Legs nicely swollen but they weren't getting a rest for long. Had a shake and creamed rice. Chatted to the PTs for about 20 mins then jumped on the crosstrainer and did 20mims HIIT.

Watched The Fighter today and it made me feel like doing some boxing so I went to the boxing ring room and finished my workout with 20 mins bag work. Popped on some random radio station on the stereo in there and as luck would have it Eye of the Tiger started up. Epic! Had fun boxing away but I'm not very fight fit and after 20 minutes I was done. 8)

[HarryB]

Good training.. always good leg work and chest looks like a lot of volume.. My chest doesn't bloody pop out of anything lol.. must be I do my flyes too heavy?

[soundsgood]

Buy some smaller singlets then! :pfft:

[PeterDolan]

Buy some smaller singlets then! :pfft:

I can send you one of mine Harry if need be?

[HarryB]

Buy some smaller singlets then! :pfft:

I can send you one of mine Harry if need be?

ha ha ha ha ha nah I can't train in a singlet. It's knee length shorts and big tshirts for me. Never been comfortable training in singlets or tights and that kind of thing.

[PeterDolan]

Tights :shock:

Only ever seen them in Jay, Ronnie, DJ or the old school Levrone and Ray videos