My journal

[HarryB]

Delts and biceps last night.

Facepulls 3 sets, bent laterals 4 sets 10-15 reps each set

Hammer strength press sets of 10-12 reps up to 2 working sets with 4pps

Seated military press worked up to 1 heavy set of 9 with 100k and a couple of 15 rep sets with 60.

Laterals 3 sets and seated lateral machine 3 sets of 12-15 reps each set.

3 exercises for biceps 3-4 sets each, got a great pump, worked up to 30k db curls so pretty good for me. (Might grow some biceps!)

[trainlikeafreak]

30k db curls lol.

the nzifbb will be in for a treat this year sir! :nod:

[HarryB]

Ummmm I say curl, someone else might say reverse db cleans LOL

Back tonight

Parallel grip chins 3 sets 10-15 reps bw only

Tbar rows up to 6p for 10

Straight arm pulldowns 4 sets 12-15

Db rows up to 2 sets of 10-12 with 50k

Hammer strength rows up to 4pps for 8

Front pulldowns 3 sets light weight just contraction.

Back done.

[M.T]

No deads for back :naughty: how's the diet going bro?

try my chicken shakes?

[HarryB]

No deads for back :naughty: how's the diet going bro?

try my chicken shakes?

Ha ha ha ha ha funny you should say that about deads cos I copped it from one of the guys at the gym last night. I did 3 types of rows last night, I figured that would suffice for back thickness movements. Perhaps I will deadlift on a seperate day or every second week or something. I have yet to decide. I don't like doing deads at the beginning of my workout because it takes so much out of me that the rest of my workout suffers. God I hope my back is going to be ok come contest day!!! :shifty:

Haven't tried the chicken shakes this time around but have done them in the past. GROSE!!!

[soundsgood]

You are not going to lose any thickness in the lead up to the comps Harry. If you feel like dropping deadlifts out at this stage and focusing more on isolation exercises you will probably be doing yourself a favour and as you say it gives you energy to focus on the rest if your workout. Nothing saps energy like heavy deads. Maybe heavy squats but that's another story lol.

What else goes in the chicken shakes? Theyre not the same ones that Chinese bb who died put on YouTube are they?

[HarryB]

You are not going to lose any thickness in the lead up to the comps Harry. If you feel like dropping deadlifts out at this stage and focusing more on isolation exercises you will probably be doing yourself a favour and as you say it gives you energy to focus on the rest if your workout. Nothing saps energy like heavy deads. Maybe heavy squats but that's another story lol.

What else goes in the chicken shakes? Theyre not the same ones that Chinese bb who died put on YouTube are they?

Well this is disgusting but I used to blend boiled chicken with diet fanta. Yep try that.. Keep a bucket close!!!

Trained chest and triceps on sat, just mod reps 8-10, good pump but didn't shift anything worthwhile. Neck still not 100% but getting better. 4 exercises for chest and 2 for triceps.

Legs sun, good workout. Calves first then leg pressed up to 14pps for 12, leg extns, leg curls 4 sets of 12-15 each, finished with squats up to 5plates for 6. Pretty good.

[HarryB]

Shoulders and triceps last night. Got a mate staying so finally have a steady training partner. He's also doing wellies so it's good to keep me honest on my diet.

Did military press up to 110k with a drop set.

Rear delts 2 cable exercises for 3 sets each

Db laterals 4 sets

Finished on machine press 3 sets of 15ish reps.

Then 3 exercises for triceps.

Great pump and a good workout.

[Android]

I did Leg Press yesterday because of you.

Always a good honest read Harry, still got your eye on the prize I see.

You bringing your son over to watch or just you this time for the Wgtns?

[HarryB]

I did Leg Press yesterday because of you.

Always a good honest read Harry, still got your eye on the prize I see.

You bringing your son over to watch or just you this time for the Wgtns?

Yeah man training hard and working for hard for it.

I will bring the little guy over I think and will probably do NZFBB nationals as well.. just for something to do

[soundsgood]

Just heard that all overall winners of all category's automatically win pro cards so this could be your last amateur comp bro \:D/

[trainlikeafreak]

Just heard that all overall winners of all category's automatically win pro cards so this could be your last amateur comp bro \:D/

no they are 'eledgible' for a pro card...they dont automatically get one. i thought the same thing at first lol

[HarryB]

Just heard that all overall winners of all category's automatically win pro cards so this could be your last amateur comp bro \:D/

Be my last comp not just my last amateur one... I wouldn't expect to win... sure I am going to clean up in wellies in the sumo class but apparently I have to do actual bodybuilding at the nationals.

[HarryB]

Did back and a bit of biceps last night.

Parallel grip chins, 3 sets of 12, 11, 9.

Straight arm pulldowns 4 sets of 12-15

Hammer strength rows 1p, 2p, 3p, 4p 10 reps each

5p for 8 then 6p for 6

Front pulldown 3 sets of 10-12

T-bar rows 2p, 3p, 4p, 5p for 8-12 reps each set.

Back was really pumped. Finished with 4 sets of preacher curls.

No deadlifts again... GULP!

[nate225]

Good work bro,

Sorry I've been a bit quiet but have been lurking an watching your progress. Should be a very interesting comparison from when you last hit stage bro, I'm picking a hell of a lot more thickness whilst still remaining aesthetic (in a good way!). Be interesting to see how your body responds in that last week - mine was a lot different than it was 10kg lighter, and I fucked it up. If you have time I'd recommend trialling a few weeks out (if you have that luxury).

KUTHW bro.

[HarryB]

Thanks bro... I am not going to do anything fancy in the last week, I figure if I am anywhere 95k and up all I will need to do is drop a little bit the water and I'll be good to go. I don't like dry running ideas close to comp so I will just try drop water if I need to.

[HarryB]

Weekends training.

Sat chest and triceps.

Hammer strength incline press 1pps, 2pps, 3pps, 4pps drop to 3pps drop to 2pps.

Inc bb 60k, 80k, 100k, 120k, 140k 6-10 reps did rest pause on 140 to get 8 reps.

Cable crossovers 4 sets

Palms facing flat db press 30k, 50k, 40k 8-10

Machine press 2 sets of 12-15

Pushdowns, lying tricep extensions and one arm extensions.

Great workout, really good pump and strength ok.

Sunday legs.

Calves on hack squat quite a few sets one legged and two leggs.

Leg extensions 4 sets of 15ish

Seated leg curls 4 sets of 15-20

Sldl 60k, 100k, 140k, 180k/ 8 reps

Hacks 1pps, 2pps, 4pps, 6pps, 7pps/12 reps each

Leg press 5pps, 9pps, 12pps/ 12 reps

Squats 60k, 100k, 140k, 180k/ 6 reps each 220k/1 lol

I was wiped but happy to have managed a bit more volume on everything. Starting to get leaner and everything starting to look rounder. All in all pretty happy. Weigh 114.5 (fat mofo!)

[HarryB]

Delts and triceps today.

Seated db presses 10k, 20k, 30k, 40k/ 12 reps each

50k/10, 50k/8 last rep forced

Hammer strength press 1pps, 2pps, 3pps/ 12 reps each

Seated laterals machine 4 sets of 12 ish with partials

Standing laterals 3 sets 10-12

Face pulls 4 sets of 12-15

Overhead rope extensions 4 sets 12-15

Hammer machine dips 3 sets 12-15

Pushdowns 3 sets of 12-15

Good solid workout, great pump in both delts and tris. Tried to move pretty quick.

[Optimass]

Journal a great read Harry ... Chicken and fanta shake - there must be a story about how you came up with such a diverse selection?

[HarryB]

Journal a great read Harry ... Chicken and fanta shake - there must be a story about how you came up with such a diverse selection?

OK thought process....

Chicken tastes shit... I can gag it down with about 1.25 litre of diet fanta, mouthful of chicken, mouthful of fanta....

Hmmmm duck a l'orange... that's like duck and orange flavoured sauce.. I wonder if boiled chicken and fanta in the blender will taste anything like that....

NO, HELL NO...

I had a good go at it though, like at least 10 times. Even tried it with diet solo.

[HarryB]

Trained back and calves last night.

Toe presses on the hack squat 5 sets last set a triple drop.

Straight arm pulldowns 4 sets of 12-15

BB rows 60k, 80k, 100k, 120k, 140k/ 10-12

160k/ 7 drop toto 120k/ 5

Hammer strength pulldowns 1pps, 2pps, 3pps, 4pps/ 8-12

4.5pps/6, 3pps/15

DB rows 37.5k, 50k, 50k/10 reps each

Parallel grip chins 1 set of 7.... lol dead!

[Grover]

What weight do you reckon to come in at for Wellington?

[HarryB]

What weight do you reckon to come in at for Wellington?

Somewhere between 95k and 105k... I know it's a big range but I am thinking closer to 105 than 95. I am just accepting of the fact that if I am 95 that's still going to be ok.

[soundsgood]

What if you're 94.9kg bro?

[HarryB]

What if you're 94.9kg bro?

won't compete.... srs