Normg002's road to the stage...

[Normg002]

So, been thinking of competing for a while now, decided late last year I was really gunna get my self together and do it.

I've picked the WPF novice class, which is being held in September. I've also been speaking with Charmaine (Chaz) Howell, and taken her on as my coach.

My stats as of last Monday are 180lb, 12% BF, and 5'9.

I have decided on a rough calendar, which will be adjusted as required.

Currently on a mini cut down to 9 or 8% BF so my coach and I can really see whats going on under my skin, and properly assess weakpoints etc. Will bulk again up until late July, and then go into contest prep.

My current diet is as such :

6.30am - 2 cups of special K, with 1/2 cup of fat free milk, and one scoop of ON whey

9.30am - 2 large medallions of hake, one large gem squash.

1pm - 2 large chicken breasts, a cup of mixed vegetables, and a cup of long grain brown rice (served as a stir fry)

3pm - 1 can of tuna (125g) with a green salad

5pm - 1 large jar (250g) of Purity fruit (baby food)

7pm - 2 large medallions of hake, 1/2 cup of beetroot salad, and 1/2 a cup of carrot salad

8.30 pm - 2 large slices of pineapple

9.30pm - Carb free Casein

As for training, it varies almost every day, but have been going for huge reps this last week, around 30 reps per set... Cardio is 2 x 400kcal sessions on the stationary bike, and on a Sunday morning, I train at the track with the local sprint team.

I will probably upload photos late next week.

[Normg002]

Links :

Chaz Howell - http://www.sunrider.com/Eng/WebForm/News/WorldnewsDetail.aspx?Date=200611&News=World5-1

Purity baby food (lol) - http://www.adcock.co.za/ConsumerCareProduct.aspx?ProductId=368

WPF (only site I can find...) - http://www.wpfbodybuilding.co.za/

[Normg002]

Just thought I would add an update quickly while I'm eating my baby food...

Woke up at 4.30 am this morning, headed to the track. Arrived at 5, and the caoches tortured us for 2 hours. Lots of sprints, lunges, body weight squats, stair runs etc. For example, one exercise we did was :

-Lunges, knee to the floor, nonstop around the 1500m track, then, stop, squat, lunge, lunge, squat for 100 reps, then 10, 20, and 40m suicides, followed by running the 20 flights of stairs in the stadium twice.

And that was about 15 minutes of te two hours! Was a killer, could barely drive home.

Was meant to be training legs tommorow, but the way my legs are feeling after the track, think i'm gunna hit the back and bi's instead.

[Normg002]

Was in the gym for 8am today.

Trained shoulders and bi's.

Supersetted Arnold presses and hammer curls, 4 sets of 50 reps

Supersetted side raises with reverse grip barbell curls, 4 sets of 50 reps

Supersetted shoulder presses with dumbell curls, 4 sets of 100 reps.

Yes, sore, could barely lift my water to my mouth, lol.

[Normg002]

Leg day today.

Started with leg extensions

- Set 1, 50 reps (120kg)
- Set 2, 10 reps, hold for 10s, 10 reps, hold for 10s, ten reps (120kg)
- Set 3, hold for 30s, 30 reps (120kg)
- Set 4, 30 reps (120kg), 20 reps (110kg), 20 reps (100kg), 20 reps (90kg)

Then onto leg curls

- Set 1, 50 reps (105kg)
- Set 2, 10 reps, hold for 10s, 10 reps, hold for 10s, ten reps (105kg)
- Set 3, hold for 30s, 30 reps (105kg)
- Set 4, 30 reps (105kg), 20 reps (95kg), 20 reps (85kg), 20 reps (75kg)

Leg Press

- Set 1, 50 reps (220kg)
- Set 2, 10 reps, hold for 10s, 10 reps, hold for 10s, ten reps (220kg)
- Set 3, hold for 30s, 30 reps (220kg)
- Set 4, 30 reps (220kg), 20 reps (210kg), 20 reps (200kg), 20 reps (180kg)

Then hit the calves

Seated calf raise, 4 sets of 50 reps (70kg)

Lieing calf press, 3 sets (toes in, toes out, straight), 50 reps a set (200kg)

Was a crazy session. After we finished, was just standing chatting to my training partner, and my quads and calves went into an unstoppable spasm, i was standing there with my legs shaking like crazy, felt pretty good!