#drizzt

[HarryB]

good training man!

[drizzt]

good training man!

Thanks mate :grin: Playing around with things a bit at the mo to find my groove for each exercise, slowly getting there.

08.02.11 - Back + Bis

• Chins (sets, reps, weights)
  1 x 5 @ +20kg
  1 x 6 @ +10kg
  1 x 7 @ bw
  
• DB Rows
  2 x 5 @ 90lb
  1 x 8 @ 70lb
  1 x 10 @ 60lb
  
• Prone Rows (wide grip)
  3 x 10 @ 20kg
  
• Preacher Curls (e-z bar)
  2 x 5 @ 20kg/ps
  1 x 8 @ 12.5kg/ps
  1 x 10 @ 7.5kg/ps
  
• Landmines
  3 x 8/ps @ +5kg
  
• GPP
  Tire flips, 1 x 6 & 2 x 10 @ 230kg tire
  Rope climbs (1 arm per rope, no legs), once to top, once nearly to top, and once about halfway :pfft:
  

Comments

• Chins felt great, definitely suits the reverse pyramid here as my best work is always at the beginning of the sets for chins :nod: Nice full ROM here almost completely hanging at the bottom of each rep, and pulled up to chest for most reps.
  
• Prone rows were just feeling it out, hence the light weight/high reps. Not sure if I'll stick with them or move to T-Bar rows or something.
  
• I hate doing curls but gotta get em done for the bis. Preachers were tough on the top two sets, bitta swing to get out of the bottom for the first rep but all other reps were nice and full rom.
  
• Landmines are improving nicely, used the closer grip today and added weight for a bit more difficulty.
  
• Slipped some GPP in, rope climbs were sweet as for the first set (getting down was tough once the arms had expired though!), second set was harder - got about half a metre from the top before giving up - and third set I got about halfway before throwing in the towel :pfft: Was inspired by Angelo's vids, hence the one arm per rope technique - he makes it look easy. It. Is. Not.
  
• For tire flips the first 6 reps I was mucking about with technique in between prone row sets as someone had left the tyre out near where I was, came back later and blasted out 2 sets of 10. First set of 10 was moderately paced but got the heart rate up nicely. Bout a minute's rest later I whacked out another one at pretty much full effort, mucked a few reps up (and almost ran into equipment once or twice :pfft:) but unofficially timed myself at approx 40secs on my watch. Thinking if I have a go on a relatively fresh body - and with a little more practice to slick the technique up a bit - I can beat the House record for 10 flips. Short term goal of mine :nod:
  

Also used my heart rate monitor for the second half of the day, interesting to see what raises heart rate and stuff. Little annoying on exercises where something touches your chest (DB rows + tire flips were the culprit today), as that can unclip the chest strap! Might write a review of it up later.

[drizzt]

Oh and diet went a little something like this:

• 1pm (fast break... break fast?) 150g Turkey Breast + 250g roasted, curried kumara + carrots =P~
  
• 2.45pm (pre workout) P-Slin + 1C Oats + 1/2 tin of fruit salad, 10g BCAA
  
• 4.30pm (post workout) 2 scoops WPC (~50ish grams protein), 10g BCAA, 5g creatine, 10g Powerade concentrate powder
  
• 5.30pm 150g Turkey Breast + 250g roasted, curried kumara + carrots
  
• 8pm 500g beef mince (uncooked weight) + 1C mixed veg, 2x slices wholemeal bread
  
• 9pm 30g casein shake in 300ml full milk

New Casein arrived today, Chocolate + Peanut Butter flavour, first impressions are that it's awesome.

Multi vits, omegas, trib etc with the meals.

[drizzt]

So after a chat with my Old Man last night, he's convinced me to have a go at the March CD Novice Comp @ the House. Actually, kinda guilt tripped, as he had ordered me some wraps with his Inzer order from the States (he got a bench shirt + squat suit + w+k/wraps) because he was under the impression I was definitely competing So now I am!

Basically I've got 4 weeks to train for it. Training won't change drastically I'm thinking (as it is pretty centred around squats + bench anyway), but I'll have a chat to OB this arvo to see his thoughts on a buildup from a few weeks out like this.

My initial thoughts on the buildup is to gradually drop the assistance exes out over the next couple of weeks, working up to doubles/triples @ week 3 where there will be very little assistance work, and week 4 (before the comp) I'll deload the weights, drop assistance completely, and cut back to just a couple of sessions.

Hoping to post at least my total from the end of Sheiko, but just a respectable total, and to learn how a comp goes (+ lots of white lights!) is the goal for now TBH. Also hoping to come in under the 93kg class which I should be able to do (was a couple hundred grams over last Thurs I think?), but having just started creatine I'll have to see how the water retention goes as I often gain 3-4kg whenever I go on it. If the signs for it are bad, I might drop it a couple weeks out from the comp.

Anyway, very excited about it 8)

[HarryB]

Keep us posted bro... got to do a first one sometime and you are lifting well at the moment so why not!

Just in regard to CG vs Floor press.. I know you power guys don't like to do supersets lol but try close grip followed by floor press. Overload them like crazy and because you are trying for power just do lower reps like 5's and 5's.

[drizzt]

Keep us posted bro... got to do a first one sometime and you are lifting well at the moment so why not!

Just in regard to CG vs Floor press.. I know you power guys don't like to do supersets lol but try close grip followed by floor press. Overload them like crazy and because you are trying for power just do lower reps like 5's and 5's.

Cheers mate, with lifts like yours, have you ever crossed over to PL?

Haha I'm all for different types of training mate (-added in rope climb for bis on Tues :grin:). I'll give it a go next week as it's probably the last week that I can experiment before the comp, but sounds good :nod: Cheers for the tip.

[HarryB]

Ummm I started out powerlifting and did olympic lifting as a teenager. I did some powerlifting stuff in my early 20's.

[drizzt]

Oh woah, nice :clap:

Heading into mid 20's myself so I'm feeling like the strength base is the way to go at the moment :nod:

[HarryB]

Got to build the base man and you are certainly doing that! It's refreshing to read these forums and see lots of young guys doing good basics and chasing good numbers!

It was always my intention to be a competitive bodybuilder but can't be a bodybuilder without some muscles to carve up! And let's be honest, a bodybuilding comp is 15 minutes maybe a couple of times a year but training is all the time.

[PeterDolan]

When is it? Might come in for a watch

[drizzt]

Cheers Harry, appreciate the advice from someone like yourself :nod:

PD - March 12th at the House, unsure of exact times but I'd assume it'll go from 8ish to mid afternoon.

Novice comp PD, should give it a bash for kicks?

[PeterDolan]

Novice comp PD, should give it a bash for kicks?

I am quite easily peer pressured so stop right there haha

[drizzt]

Come on... low key, will be able to see how it's run before dropping yourself into the Bbro later in the year, get a feel for Judge's calls, how your tech is going etc....

:poked:

I only committed to it last night, so definitely not too late!

[PeterDolan]

Come on... low key, will be able to see how it's run before dropping yourself into the Bbro later in the year, get a feel for Judge's calls, how your tech is going etc....

:poked:

I only committed to it last night, so definitely not too late!

Maybe...will have to try get work off. My grip strength is way better than I thought it'd be during today's deads so could be the go, pulled 202 for 2 and couldn't hold it on the third

[drizzt]

Sweet man, personally, I think it's a perfect trial run for the Bbro. Find the things you need to work on, and then you've got, what, 8 months to refine it?

Will definitely be in Bbro if I'm still around (or back in the country!) at that time of year :nod:

[PeterDolan]

Sweet man, personally, I think it's a perfect trial run for the Bbro. Find the things you need to work on, and then you've got, what, 8 months to refine it?

Will definitely be in Bbro if I'm still around (or back in the country!) at that time of year :nod:

I guess so. I can get all the judges calls at my gym but like what was mentioned in anther thread, the nerves on the day can get you. Any way, this is your thread so more about you haha

[drizzt]

Yeah but nothing like a comp situation though, eh

Sweet man, be cool to see ya lift there.

[drizzt]

10.02.11 - Bench, Squat, Quads

96kg today! Not really too surprised, as on top of the creatine starting up and a boozey + bbq-ey weekend, about 2 hours before weigh in I'd had a whole chook + 220g Kumara, and an hour after that had my pre-workout porridge + tinned fruit :shifty:

Shed the shoes, don't eat before weigh in, and be smart with water in the leadup to it, I should come in under the 93 weight. OB has some tips I'll likely follow if I'm cutting it close, and if weight hasn't dropped off by the end of next week, I'll cut the creatine out :nod:

• Bench (ME) (sets, reps, weights)
  1 x 10 @ 60kg
  1 x 6 @ 90kg
  1 x 5 @ 110kg
  1 x 5 @ 100kg
  1 x 8 @ 80kg
  1 x 10 @ 60kg
  
• Front Squat
  1 x 10 @ 60kg
  2 x 5 @ 80kg
  1 x 8 @ 60kg
  
• Reverse Sled Drag
  2 x 4lengths @ 90kg on sled
  1 x 4lengths @ 90kg on sled (bent-front pull with T-bar(hammies))
  
• Leg Extensions
  3 x 10 @ 75kg
  
• Calf Raises superset with Prowler (horns 1 way, low bar the other)
  1 x 20 @ 80kg & 1 x 2lengths @ 50kg
  1 x 15 @ 100kg & 1 x 2lengths @ 50kg
  1 x 12 @ 110kg & 1 x 2 lengths @ 50kg
  
• GHR
  1 x 6 @ bw
  2 x 8 @ bw
  
• Standing Band Crunches
  3 x 5 @ green band (5secs hold)
  

Comments

• Bench was good, maybe a rep or two more in the tank at 110 but no spot so didn't push it.
  
• Front squats were ok, feeling quite stable, 80 was alright.
  
• Was tentative about adding the reverse sled drags for quads due to it not being a traditional "lifting" exercise, but really glad that I did :nod: First couple of lengths are fine, feels easy (was thinking at the time I'd add more weight for the next set :pfft:) but the last couple of lengths slowed me right down and could feel the quads screaming at me. Second set was hellish, quad soreness kicked in much earlier. Glad I did these first today, but eventually can see myself putting them last to blast the quads at the end of a session
  OB also showed me a drag variation for the hammies which I tried a few times, will potentially add these in on Hammies day. Is there anything you can't do with a sled?!
  
• GHRs are feeling really good, capable of 8 reps in a set now, although jusssst got 8 on the last set.
  
• Actually almost passed out doing band crunches :pfft: Squeezing the abs, holding the breath in the diaphragm while bending forward made me hella light headed. Held each rep for 5secs.
  

Then hit the beach and read a book on a perfect Wellington day at Oriental :clap:

[drizzt]

Diet was:

• 1pm - Size 14 chook + 220g roasted, curried kumara + carrots
  
• 2.45pm - (pre workout) P-Slin + 1C Oats + 1/2 tin of fruit salad, 10g BCAA, Banana, creatine, cuppa tea
  
• 5pm - (post workout) 2 scoops WPC (~50ish grams protein), 10g BCAA, 5g glutamine, 10g Powerade concentrate powder, banana
  
• 8-9pm - 250g roast curried kumara, roughly 200g chicken breast (cooked weight), 400g (uncooked weight) sirloin (chopped fat off after cooking), bit of green salad, scoop of casein in about 350ml of full milk
  

Big day on the eats because MAN I've been hungry lately, just listening to the body really. This was the case with the steak, as I was just going to do the chicken + kumara but was hungry as once that had gone down so cooked the steak up.

Also making a conscious effort to keep water intake high, trying to get through about 4L per day.

Multi vits, omegas, trib etc with the meals.

[HarryB]

damn man you can eat! lol...

[drizzt]

damn man you can eat! lol...

Haha indeed I can, trick for me is to try and keep it 70% clean... Not too worried about cals on training days, but make a conscious effort to keep 'em low on non training days (in line with the IF lifestyle I follow).

e.g today is non training, so I'll probably have a chicken (with fat) spread over the first couple of meals, and some scotch fillet steak (again, a fatty cut) for dinner, and maybe sludge (or a casein shake) for dessert. Besides an afternoon shake and some greens as sides, that'll probably be it :nod:

Surprisingly easy for me as I don't get as hungry when I don't train, but can actually probably eat a cow when I do Find the hunger is a good sign that I've emptied the tank for a session

[Tygrrh]

Diet was:

• 1pm - Size 14 chook + 220g roasted, curried kumara + carrots
  
• 2.45pm - (pre workout) P-Slin + 1C Oats + 1/2 tin of fruit salad, 10g BCAA, Banana, creatine, cuppa tea
  
• 5pm - (post workout) 2 scoops WPC (~50ish grams protein), 10g BCAA, 5g glutamine, 10g Powerade concentrate powder, banana
  
• 8-9pm - 250g roast curried kumara, roughly 200g chicken breast (cooked weight), 400g (uncooked weight) sirloin (chopped fat off after cooking), bit of green salad, scoop of casein in about 350ml of full milk
  

Big day on the eats because MAN I've been hungry lately, just listening to the body really. This was the case with the steak, as I was just going to do the chicken + kumara but was hungry as once that had gone down so cooked the steak up.

Also making a conscious effort to keep water intake high, trying to get through about 4L per day.

Multi vits, omegas, trib etc with the meals.

:shock: Dude, I would hate to see what your groceries add up to lol

[drizzt]

:shock: Dude, I would hate to see what your groceries add up to lol

Haha probably the size of a small family :shifty:

I'm in a bit of a priveleged position though, in that I have a decent income at a young(ish!) age with no mortgage/debt/kids/wife, so while I probably should be saving harder for other things (house, overseas trip), lifting weights + eating food + buying the odd supplement gets to be prioritised :grin:

[HarryB]

Well you might as well pursue the things you want while you have the freedom to do so!

I hear you about starving when you are training hard, oh to be in my 20's when every meal was too small!

[drizzt]

My thoughts exactly, I reckon I've only got a couple more years like this so might as well do it while I can!

Food has been an issue for me in the past, too much food/crap at first (used to be a SHW), then when I cut the crap it was not enough of anything, so I feel like I'm beginning to get on top of my game here and just eat what my body needs to grow :nod: Sometimes, that means raiding the supermarket :pfft: