My journal

[Viking Power]

Did your mate eat to close to training? if not what sort off resting times you taking between sets Harry? sounds like a good workout today 8) I may need to lift my game I'm thinking...

[HarryB]

Did your mate eat to close to training? if not what sort off resting times you taking between sets Harry? sounds like a good workout today 8) I may need to lift my game I'm thinking...

I always try and train pretty quick, I'm usually standing with plates ready to load the bar before my training partners finished his set. I train sometimes with 2 guys and if I don't push them hard they lose momentum. So I try and keep the breaks as short as possible. On my own I wouldn't rest more than a minute until I hit the heavy set then I might give myself a couple of minutes. The one who puked today has had 7 weeks off training with me so he'd forgotten what the pace was like. Plus I make them do forced reps and drop sets on the peak sets. Oh and I'm a sadist lol so I like watching them suffer, but I lead from the front!!

I've been following your training and it looks good to me VK!

[Viking Power]

Did your mate eat to close to training? if not what sort off resting times you taking between sets Harry? sounds like a good workout today 8) I may need to lift my game I'm thinking...

I always try and train pretty quick, I'm usually standing with plates ready to load the bar before my training partners finished his set. I train sometimes with 2 guys and if I don't push them hard they lose momentum. So I try and keep the breaks as short as possible. On my own I wouldn't rest more than a minute until I hit the heavy set then I might give myself a couple of minutes. The one who puked today has had 7 weeks off training with me so he'd forgotten what the pace was like. Plus I make them do forced reps and drop sets on the peak sets. Oh and I'm a sadist lol so I like watching them suffer, but I lead from the front!!

I've been following your training and it looks good to me VK!

hahaha that will teach him taking seven weeks off training with ya then.... yes I understand about the momentum part I train alone but use MP3 player other wise mind would wonder some days so I'm pretty pumped rest times seems about the same 8) ... good to have hard core training partners that will give an all out effort to improve though hard to fine those type off people I'm noticing consistent ones anyway... keep up the good work :clap:

[HarryB]

VP I'm sure that like me and having a few years of training under your belt its really difficult to find training partners who you don't feel like you have to coach through every workout so sometimes just training alone is the best.

1 may shoulders and biceps

Cable laterals (leaning away from cable) 4 sets of 12

Hammer strength shoulder press machine

1pps, 2pps, 3pps, 4pps/ 12 reps each

5pps/ 2 lol (trained alone so was a bitch starting this set off, wiped me just getting the first rep up)

4.5pps/ 6 drop to 3.5pps/6 drop to 2pps/ 12

Db laterals standing

12.5k, 20k/ 12 reps each

27.5k/ 8

30k/ 6 drop to 22.5k/ 6 drop to 15k/ 10

Finished shoulders with 3 4ets of standing behind neck press with 60k/ 8-12 reps

Shoulders fried. Didn't do rear delt cos I'm still resting that rear delt upper lat area. Being sensible in my old age.

Biceps I did hammer strength preacher curls 5 sets one arm at a time. 3 sets standing db curls with 20s for 12-15 reps each and finished on one arm high cable curls for 3 4et of 10-12

Decent workout today!

[frantic]

OK blonde moment coming on...when you say "Hammer strength" thats the name of the gear in the gym right..shhh only quiet chuckles please boys..

[HarryB]

Yeah Frantic it is indeed. I quite like the shoulder press machine. Its plate loaded so you can load it up not like a stack machine. I like the angle and if I'm training alone its a good option.

[HarryB]

2 april quads and little bit of hams

Lunchtime workout so went fast.

10 min walk up a damn hill. I thought about calling that my workout lol

Squats

Bar, 60k, 100k, 140k, 180k/ 12 reps each (sweating like a mofo lol)

220k/ 4 drop to 140k/6 killed! Was trying to make sure I hit decent depth feet only just outside shoulder width and high bar as always. Pretty happy to have no knee pain and awesome pump.

Leg press

5pps, 8pps/ 12 reps each

12pps/ 9, wanted 12 but my legs wanted 7 so we reached a compromise.

Leg extensions for 3 sets of 12-15 reps

Lying legs curls 4 sets of 10-12, holding contractions.

Pretty happy with pace today, trained really quick and still managed decent weights. Whole leg smashed. Switched calves to back day.

Day 2 of my comp diet and loving it lol

Oh starting weight for diet is sitting right on 115. This first week I am actually on the low side in protein and carbs. I wanted to clear out my digestive tract and I actually like feeling hungry when I diet.

[PeterDolan]

Good to see you squatting heavy pain free

[HarryB]

Good to see you squatting heavy pain free

Thanks PD. I mean it is hard work but satisfying to finally start thinking about just squatting and not worry about my knee collapsing. Just have to be patient and keep on keeping on. Stick with the higher reps ranges for most of my sets. Its bloody hard work being an old man!!

[crazyfacials]

far out mean squats dude....now I feel like a big wussy after comparing my numbers to yours haha

[HarryB]

far out mean squats dude....now I feel like a big wussy after comparing my numbers to yours haha

lol it's all relative.. you shift some good weight yourself!

My squats are on the comeback. Been a long while trying to get my knees back in order.

[soundsgood]

Nah you're doing it all wrong Harry.

Everyone know you've got to switch to high reps when you're dieting

[HarryB]

I stick with my baby weights until show time. I want to get back to 12 reps with 5 plates and that will do me in terms of weight. I'll leave the heavy stuff for you guys. I am just happy to be able to squat again without feeling like I am going to break something. Not long til showtime really, relatively speaking anyways. Something like 20 weeks until nationals in NZ and about the same for nats here in aus.

[HarryB]

12 is high enough right? Cos f*ck me I ain't going any more than that lol

[Viking Power]

12 is high enough right? Cos f*ck me I ain't going any more than that lol

hahaha good leg work out H, mine are still sore myself 4 days ago lol... and I am hearing you about the 12 rep range coming from doubles and triples his 12 rep range is like running a marathon

[HarryB]

Lol VK well high reps squats kill! I used to try and do 20's and 30's but not up to that yet! maybe once the cardio kicks in.

[Viking Power]

Lol VK well high reps squats kill! I used to try and do 20's and 30's but not up to that yet! maybe once the cardio kicks in.

lol good luck on that one...... :pfft: :pfft: yeah I will have to slap them in at some stage down the track I am guessing :roll: gotta get big first.... I look forward to seeing your end result come comp time, what is your goal to hit the stage at in bodyweight and fat%? or is that some secret in the bodybuilding world? good luck 8)

[HarryB]

Lol VK well high reps squats kill! I used to try and do 20's and 30's but not up to that yet! maybe once the cardio kicks in.

lol good luck on that one...... :pfft: :pfft: yeah I will have to slap them in at some stage down the track I am guessing :roll: gotta get big first.... I look forward to seeing your end result come comp time, what is your goal to hit the stage at in bodyweight and fat%? or is that some secret in the bodybuilding world? good luck 8)

I actually only do the really high rep leg stuff if I feel like my condition ain't happening as quick as I would like. Or just for a challenge sometimes. I'm lucky to have half way decent legs even though my leg training has been impaired for ages so I'm not fussed about the size factor. In truth I think most guys should worry more about their hams and calves. I see a lot of really decent quads but often when those same guys turn to the side their legs look shallow.

As for my goal comp weight.. I am hoping to be around 100k come nationals. Right now about 115 and in decent shape so with the prep time I have I think around 100 is doable. I don't know what bodyfat cos I never have it taken. I just go by the mirror. I look at where my bodyfat is stubborn to move and go by that, once I have my glutes in and lower abs then I know I am there. I will stay off the scales towards the end cos that shit just messes with my mind! The beautiful thing about being a shorter guy and having ok amounts of muscle is that you aren't ever going to look flat, it's not like we have to create the illusion of size because it's there and a 6' guy has to have a whole lot of muscle to beat a 5'7 heavyweight even if I just walk onstage at 95k.

What show you thinking of doing VP?

[Viking Power]

Lol VK well high reps squats kill! I used to try and do 20's and 30's but not up to that yet! maybe once the cardio kicks in.

lol good luck on that one...... :pfft: :pfft: yeah I will have to slap them in at some stage down the track I am guessing :roll: gotta get big first.... I look forward to seeing your end result come comp time, what is your goal to hit the stage at in bodyweight and fat%? or is that some secret in the bodybuilding world? good luck 8)

I actually only do the really high rep leg stuff if I feel like my condition ain't happening as quick as I would like. Or just for a challenge sometimes. I'm lucky to have half way decent legs even though my leg training has been impaired for ages so I'm not fussed about the size factor. In truth I think most guys should worry more about their hams and calves. I see a lot of really decent quads but often when those same guys turn to the side their legs look shallow.

As for my goal comp weight.. I am hoping to be around 100k come nationals. Right now about 115 and in decent shape so with the prep time I have I think around 100 is doable. I don't know what bodyfat cos I never have it taken. I just go by the mirror. I look at where my bodyfat is stubborn to move and go by that, once I have my glutes in and lower abs then I know I am there. I will stay off the scales towards the end cos that shit just messes with my mind! The beautiful thing about being a shorter guy and having ok amounts of muscle is that you aren't ever going to look flat, it's not like we have to create the illusion of size because it's there and a 6' guy has to have a whole lot of muscle to beat a 5'7 heavyweight even if I just walk onstage at 95k.

What show you thinking of doing VP?

Hey good tips mate, i think you are dead right about hamstring and calf work if you have the hamstrings the leg is so much bigger looking alright and seem i carry a boot I need to fill out the back part myself lol...

awesome goals and bodyweight mate we are about the same height besides that you have everything else I need haha... as for comp I am not to sure which one yet there is a club physical comp in the middle off next year around august i think which is a Novice comp so I've being told will look at that one if my bodyweight is at 110 -115kg otherwise it will be a comp in the later part off that year, but my main goal is to get to 115kg bodyweight in good nick hopefully around 13 - 14% bodyfat then drop to a hundard and goal would be around 7% for the stage so in short maybe 4 - 5 weeks dieting to bring fat% down then 12 - 15months bulk then 8 -12 weeks cutting I am lucky in some ways my body can add and loose weight fast.

do you do much core work and if so how much? I heard if you use weights for situps etc it would make your waist bigger due to the ab being a muscle so I've being told by a friend to just use bodyweight any truth in this?

[HarryB]

I think if you have issues with being blocky then weighted sit ups is going to exacerbate that problem. Guys like you who have a PL background usually have great core strength and abdominal thickness so no weighted work needed. I like to do some ab work just to make sure I don't get cramps when I am posing them but I don't do a whole lot. I don't do any weighted ab work cos I'v never felt like I had to. If you diet down and you think you need more thickness then go hard.

Looks like you will be a unit onstage. Not a whole lot of guys our height walking onstage in shape that kind of weight. Bloody powerlifters and your base of development lol

[HarryB]

5 may chest and triceps

Flat bench

Bar, 40k, 60k, 80k, 100k, 140k/ 12 reps each

160k/ 4 rest 10 count 160k/ 2 rest 10 count and drop to 120k/ 3

My chest was toast. 120 felt like a tonne!

Incline flye superset with incline db press

12.5k/ 12 flye 12 press

27.5k/ 12 flye 12 press

35k/ 10 flye 10 press

42.5k/ 7 flye 6 press

Incline bb press

60k/ 10

2 sets of 8 with 100k, needed spot on 100k

3 sets of 12-15 reps on cable crossovers

For triceps I did regular pushdowns for 4 sets of 12 followed by overhead pushdowns for 3 sets of 12

Great pump and maintained a great pace.

[rimma]

Monster flyes Harry! :shock: And bench of course. You are 5'7 ish right? Must look like a tank at that height. Do we get any progress pics or have to wait for the comp?

[HarryB]

Monster flyes Harry! :shock: And bench of course. You are 5'7 ish right? Must look like a tank at that height. Do we get any progress pics or have to wait for the comp?

Thanks bro, hopefully will get a little bit stronger although mostly just focussing on feeling the weight and working the muscle hard.

ummm I will take some pics, the biggest problem is I am a lazy ass and am too lazy to adjust the size of the pics for this site. Plus I have to motivate myself to shave off bodyhair.

I am 5'7 and yesterday I was just over 115 but all I see is puny puny puny.

[soundsgood]

It's a legitimate metal disorder called Megarexia Harry and I think you have it.

Trust me, you are not puny :nod:

[HarryB]

Lol... well not puny, just not where I want to be.