NZ's most Aesthetic Powerlifter

[soundsgood]

Went in early yesterday and did a cardio session. Started with 20 mins on the bags, then did 10 mins HIIT on the rower and finished with 30 mins on crosstrainer.

Went down the beach and tanned for an hour. Was pretty busy for a Wednesday afternoon. I'm going to take the fact I was photographed and videoed by at least 3 woman as a compliment :pfft:

Had a reefed then wandered back to the gym for a 45 min delt train.

A dislocated shoulder 3 years ago plays up if i dont warmup properly when i train delts so i Warmed up the rotarcuffs with light front and side raises with shrugs while I lay facing in on the incline bench.

First exercise was DB shoulder press. Warmed up then got into working sets. Chose 45kg DBs today as feeling weaker being carb depleted and with all the extra cardio I've been doing.

Did sets of 12/10/10/10 then on last set dropsetted doing 12 @ 32kg then 12 @ 20kg. Shoulders on fire already.

Next I picked up a pair of 10kg DBs and did 5 sets of 12 slow controlled bent over flies targeting the rear delts.

Walked over to the plates tree and picked up a pair of 15kg plates and did 4 sets of 12 plate raises, clamping them together in both hands, supersetted with side DB raises with the 10kg DBs. On the last set after the side raises I picked up just one of the 15kg plates and plate raised to failure which was about 30+ reps.

Went to the power rack next and set up a barbell to do military presses. Warmed up with 60kg before loading up 100kg. Only managed 4 good reps and 2 half arsed ones so dropped the weight to 90kg.

Next set still only managed 6 good ones and a couple of partials so I dropped again to 80kg.

Finally managed a good set of 12. Racked the weight and I knew my delts had reached the point of exhaustion.

Just a quick trap train to finish. Picked up the 50kg DBs and shrugged 4 sets of 21 supersetted with barbell upright rows squeezing the traps.

[Rookie]

HOLY f*ck BRO :shock: Still smashing insane numbers while dieting!

140x30 squats?????????!!!!!!!!!!!!!!! Damn man, looks like you got everything down packed!! Good shit :clap:

[drizzt]

Training sounds good bro! :clap:

[HarryB]

Crazy volume man!! That's some serious work right there!!

[Gym rat]

Holy shit :shock: 140x30 :pale: bet you need a zimmer frame after that.

[soundsgood]

HOLY f*ck BRO :shock: Still smashing insane numbers while dieting!

140x30 squats?????????!!!!!!!!!!!!!!! Damn man, looks like you got everything down packed!! Good shit :clap:

Chur bro. High reps and high weights are two completely different kettle of fish!

Training sounds good bro! :clap:

Ahhh the pun never gets old :pfft: thanks drizzt

Crazy volume man!! That's some serious work right there!!

Just Trying to keep up with you big guy \:D/

Holy shit :shock: 140x30 :pale: bet you need a zimmer frame after that.

I think I'm going to have to get sponsored by a zimmer frame company soon Gymrat

[soundsgood]

Yesterday was Back and Abs

Warmed up with widegrip pullups, focusing on the stretch. Did sets of 12/10/10/12 which i was pretty happy with as my BW was 108kg at start of workout.

Was planning on starting with Deadlifts but there was a group of young guys (okay probably early 20s, does that make me sound old? :pfft: ) in the squat rack/deadlift area just starting squats. They never squat so I thought i'd leave them to it rather than move them along as their quads desperately need work lol.

So instead I decided I'd do rack pulls again in the smith machine. Warmed up with sets of 60/100/140/180/220. Put my straps on then loaded up 260kg for my working sets. Pumped out sets of 6/5/5 then dropped down to 180 and did a final set of 12 to finish. Again I had that nice burn in my lats with no hint of soreness in my glutes or hammie like I do with deadlifts.

Moved to the seated single arm high row machine and did a couple of warmups sets with half stack, 3/4 stack then 3 sets of 12 on each arm with the whole stack.

Jumped on the lat pulldown machine, set the pin to full stack and did 4 sets of 12. Form got sloppy towards the end of the last set, back was leaning back a bit and I wished I had a training partner to enforce strict form or give me a bit of a hand by pulling the weight down a bit or pushing my back up straight. I'll have to focus on finding a new one soon.

Back was done now it was time for Abs. Haven't touched them directly for about 3 weeks now :shifty: Did 3 sets of decline ab crunches, 3 sets of roman chair and a couple of hanging leg raises to finish. Pulled out the 50kg Dbs and did a couple of sets of 5 dumbbell snatches on each arm just cos you look cool when you do them haha

Had a shake then went And did 15 mins on the bags. Came out and did 25 mins HIIT on the crosstrainer. Done

[Luigi]

Was planning on starting with Deadlifts but there was a group of young guys (okay probably early 20s, does that make me sound old? :pfft: )

just how old are you ?

Went down the beach and tanned for an hour. Was pretty busy for a Wednesday afternoon. I'm going to take the fact I was photographed and videoed by at least 3 woman as a compliment :pfft:

haha nice, were they trynna do it secretly or did they ask ?

[soundsgood]

I'm 28 going on 38 luigi :grin:

And the girls were just blatantly filming me. Okay to be fair they were there filming the sculptures display on the beach down at cottesloe and I just happened to be tanning right next to them. But when I got up and was walking down the beach they had their cameras focused on me. Still counts! :pfft:

Had a good posing session tonight after my train. Details and pics tomorrow. And unlike Luigi I kept my underwear on for them hahaha

[soundsgood]

Yesterday was Biceps / Triceps

Started with standing alternating DB curls. Warmed up with the 18s, 10 slow reps each arm to get the blood running. Moved up in weight and did similar sets with the 24s, then did 3 sets with the 26s making sure I controlled the negative down to get maximum benefit. I read an old interview with Moe El Mossawi where he said he kept the tension on his biceps the whole set by not lowering the DB all the way at the bottom. I tried this and arms felt nicely worked by the end of this exercise.

Next up was standing barbell curls. Loaded up a 20kg plate on each side of a preacher bar and did 5 sets of slow controlled curls, again trying to keep the tension on all the way through the set. Timed myself to have 45 sec rest between sets. First 4 sets were 12 reps. Last set I paused at 12, then carried on through to 21.

From here I wandered to the cables and set up two handles on the high pulleys. The exercise was Double Bicep curls. Only 25kg on each side, pulling each handle to make a double bicep pose. Usually Im not happy with the shape of my biceps, they have big full bellies but lack peak. 4 sets of 12 later however they seemed to change shape and had good shape with alot of vascularity running over the top and thru them.

Picked up the 24kg DBs, sat down on 90' bench and did seated hammer curls making sure I wasnt swinging, was controlling the up and down. 3 sets of 16 then one of 21 to finish. Ran over and picked up a 30kg barbell and curled to failure which was about 30 reps.

Triceps were up now.

It has recently been brought to my attention that I have been doing closegrip benchpress incorrectly all these years. My hand placement has been barely 10cm apart and Ive been pressing down to the nipple. After checking expert advice (AKA youtube) it appears hands are supposed to go much wider and bar goes down to just below chest, around sternum?

Anyways the new method was up for trial today and have to admit, although skeptical it would hit the triceps as hard, I was wrong, got a good burn on them. Warmed up then used 130kg for working sets. Did 10/9/8 then dropset to 100 and did 12.

Tied a 40kg Dumbbell to my waist, shuffled over to the parallel bars and started dips. Did a set of 12 then one of 10, removed the weight and did a set of 32 @ Bodyweight.

DB skullcrushers was next up. Used the 24s and did 3 sets of 12 superset with closegrip DB presses of 12-16.

Arm = done :gunfire:

[soundsgood]

After my workout (see above) I noticed the big room used for zumba classes next door was empty and no classes were booked. So I decided to take advantage and do some posing.

Stripped down and popped some Notorious BIG onto the stereo and started going through all the compulsories. After 20 mins or so I had worked up a decent sweat, I had forgotten how taxing posing can be on the body!

Here is a quick pic I snapped at the end, sorry no proper pose as I had to take it myself. Promise I will get some decent ones soon. Weighed in at 107kg and BF is reasonably low now, est 7ish? Still not quite sharp enough to do the comp this weekend. Am still entertaining the occasional thought of entering just for fun, but will probably regret it if I dont bring my best package.

After posing did 15 mins HIIT on Rower, followed by 25 mins HIIT on Crosstrainer. Done

Here is a Quad pic I snapped on the way to gym too. Bad pose to show size and vascularity (stupid iphone) but shows the cuts coming through

[PeterDolan]

ooks likes the quads will be feathered come stage time

[Shutupandsquat]

I'd listen to what Moe has to say about arms... but probably not shoulders. Just sayin'. Pleased with your progress this year compared to last?

[Luigi]

look JOOCEY maaaate.

closegrip benchpress incorrectly all these years. My hand placement has been barely 10cm apart and Ive been pressing down to the nipple. After checking expert advice (AKA youtube) it appears hands are supposed to go much wider and bar goes down to just below chest, around sternum?

LOL so decided to change them ay, your wrists must have been in some pain doing them so close for so long ?

[soundsgood]

ooks likes the quads will be feathered come stage time

Thats the plan my man. I hold water in my quads, so when I drop it for the show they should come up feathered and vascular

I'd listen to what Moe has to say about arms... but probably not shoulders. Just sayin'. Pleased with your progress this year compared to last?

Yeah not too keen on pumping litres of Synthol into my delts to keep up with my arms!!! lolol

Very pleased with my progress this last 15 months. I would say the improvement should match the improvement from 08 to 09. Cant say for sure till I jump on stage but I should be competitive in the open class.

look JOOCEY maaaate.

closegrip benchpress incorrectly all these years. My hand placement has been barely 10cm apart and Ive been pressing down to the nipple. After checking expert advice (AKA youtube) it appears hands are supposed to go much wider and bar goes down to just below chest, around sternum?

LOL so decided to change them ay, your wrists must have been in some pain doing them so close for so long ?

Cheers bro. My wrists do get a bit sore after closegrips usually, but they feel fine today so thanks for the advice last week!

[soundsgood]

Good Chest and Calves session today

Chest a bit sore from yesterdays triceps workout. Not sure if it was the closegrip's with the wider than usual hand placement or the weighted dips. Got stuck into it anyway

Started with Incline DB press. Set Bench to 45' and warmed up with a set of 21 w the 25kg DBs. Then a set of 12 w the 40kg DBs. Now into working sets with the 50s. Did 15/12/12/12 then dropsetted the last set with 12 @ 35 followed by 12 @ 25 finally 16 @ 12kg.

Kept the bench at 45' and did Incline DB flies. Used the 25kg DBs and did 4 sets of 12 going wide as possible with a big squeeze at the top.

Walked to the cables and sets handles on both the top and bottom pulleys. Did Cable pulls to the centre and up supersetted with cable crossover flies (more of a fly motion than a press)

Did 5 sets of 12 of each using just 25kg on the stack each time.

Went to the bench press and loaded up 1 plate each side. Lay on the bench, unracked the weight and let my hands glide right out to the edge of the bar almost touching the plates. Widegrip benchpress. Did 3 sets of 21

Jumped on the ground and did slow pushups to failure. Chest was nice and swollen so I decided to go do some Posing before calves. Popped my posing trunks on and went into the posing room and posed for about 20 minutes. Have been carb depleting last couple of days and although I dont look full, I swear Im looking leaner by the day. Good pose session then went back out to the weights room.

Did 4 sets of 21 standing calf raises with full stack then 3 sets of 21 on seated calf raises with 2 plates on it. I have noticed my calves seem to be lagging a bit. They used to be one of my best bodyparts but I have neglected them a bit and they have stayed the same while the rest of me has grown. Need to start smashing them more often I think, maybe twice a week instead of once a fortnight :shifty:

Went and had a shake and creamed rice. After that settled went into the boxing room and had a Session in the Bags for 20 mins.

10 mins HIIT on the Rower then 20 mins HIIT on the Crosstrainer.

Finished on 3 sets of 10 Chinup burpees and a few hanging raises.

30 min tan by the pool in my posing trunks and done :grin:

[Rookie]

Fark man, insane combo of size and definition eh :shock:

Damn you got some strong tri's bro, dipping BW for 32 reps???

[soundsgood]

Fark man, insane combo of size and definition eh :shock:

Damn you got some strong tri's bro, dipping BW for 32 reps???

That's what you gotta have to be a heavyweight open class BBer bro!

BW Dips like all other bodyweight exercises become easier and easier the lighter you get. One advantage to cutting :pfft:

[Shutupandsquat]

Isn't the grip for close grip bench supposed to be a whole hand inside what you would do for normal bench? 'Cause that's what it is for floor press, and that's how I've been doing it.

[PeterDolan]

Isn't the grip for close grip bench supposed to be a whole hand inside what you would do for normal bench? 'Cause that's what it is for floor press, and that's how I've been doing it.

Cause you never listen to me

[Shutupandsquat]

Isn't the grip for close grip bench supposed to be a whole hand inside what you would do for normal bench? 'Cause that's what it is for floor press, and that's how I've been doing it.

Cause you never listen to me

Well knob-cheese; The way you told me to have my grip is the exact same...

[HarryB]

Great condition and good size... be good to see you come the end of the year onstage!!

[steak]

Solid jackson! :nod: Bring on the cuts...you'll go well bro :clap:

[soundsgood]

Solid jackson! :nod: Bring on the cuts...you'll go well bro :clap:

Chur Steak! Gonna have to start doing high reps for defination soon :pfft:

Great condition and good size... be good to see you come the end of the year onstage!!

Yeah man, hopefully have a bit more size in all the right places and smash my conditioning.

Had another pose session yesterday. Have been carb depleting for a few days and water loading so I looked a bit flat and bloated but Im happy enough with where I am and what I would look like if I kept depleting next few days, short quick carb load and drop my water.

So the plan is to compete in the local Perth comp this weekend just for more experience, and theres not another local comp for quite a few more months (October I think!). Will be cardioing up a storm this week but obviously not sharp enough to be a threat but I think the more shows I do this year the better Ill be at the end. I know I always say bring it shredded or dont bring it at all, but as I said its for the experience and its a March comp, surely people arent shredded in March yet are they? :shifty:

Here is a couple of pics I got snapped off

[devil_911]

i know it wont be the first time someone is telling you this but i cant help myself

your quads are massive bro :shock: :shock: