Yak's stretttcccchhhhiiinnnnggg for the prize

[yakabebe]

Originally Posted by OldManSkinny

I'm impressed that you can dedicate so much effort and time to your contest prep and STILL keep a job and contented wife. Have you been able to maintain muscle mass through these last couple of weeks?

Point taken OMS. "A happy wife is a happy life" as the saying goes.

Mass preserving? I hope so. Strength is often the measure in terms of whether you're retaining the mass you had. So far the #'s in the gym have remained the same - stamina sucks and by the end of a high rep set with all the glycogen being totally depleted there aint much left.

Originally Posted by ever1964

Still following along Yak. Great work going on in here. Keep the pace!

Appreciated. i knew you were still aboard

Originally Posted by rpaul11

Hey Yak...just checkin in on ya man...don't want ya to thinki I'm not following along

No mate. Thanx for the read and comment

Originally Posted by 2nd_chance

Nice work Bob. I imagine you do rear delts on back day.

Yea, I do. In this phase leading up to contest - I'm doing a 4 day split with chest and front and side delts split with back and rear delts. Legs are separate and then there's a bi and tri day.

Started my herbal diuretics this am and - BACK IN A SECOND....OFF TO THE LOO - its working!!!

Today is cardio at lunch (last one!) and then Back and rear delts tonight and then chill til travel on Friday.

[kimm4]

Hang tuff Yak! Still looking great in here!

[yakabebe]

Originally Posted by kimm4

Hang tuff Yak! Still looking great in here!

Thanx kimmy - may need to borrow your legs just to get around!!!

Been following your journal and post there form time to time! Keep up the good work, btw

[avatarfx]

Originally Posted by yakabebe

WEll my next to last w./out session is done and dusted

Abs session at lunch
5 stations, 15 reps per station and no rest between station but 1" rest between set
1. Lying Crunch
2. Lying bicycle
3. Hanging Leg Lift
4. Ab Roller
5. Seated incline side to side medicine bal (6kg)

Did 45" cardio before hand

Tonight was chest and Side & front delt
5 x 12 x 100kg Incline bench press
4 x 12 x 28kg Incline Dumbbell Fly
4x 12 x 85kg Seated Chest Press superset with pushups (managed 14,12,12 and 11)
Body weight Dips 4 sets - managed 18,15,14 & 13

4 x 12 x 10kg One-Arm Side Raises
4 x 12 x 15kg Cable Front Raises

Night all.

Hello Yak, I just wanted to say that you have a new fan. I read your blog all last night and have to say that I am completely motivated and energized by your continued journey. Your transformation over four years is outstanding. It even made me think about what I was going to eat before bed..ended up eating tuna on a bed of salad as opposed to fajitas. It's a start, diet is my enemy not the training/cardio.

Also wanted to say that I have been using Scivation Xtend for about 6 months. Usually have a few scoops with 32oz water in the morning after cardio and morning protein shake and then have about 3-4 scoops in a 32oz cup during my workout (lemonade). I have noticed that I recover more quickly between workouts than I did before....rarely experience DOMS anymore...and can really hit it for a few hours at a time.

Cheers to your continued success

[yakabebe]

Originally Posted by avatarfx

Hello Yak, I just wanted to say that you have a new fan. I read your blog all last night and have to say that I am completely motivated and energized by your continued journey. Your transformation over four years is outstanding. It even made me think about what I was going to eat before bed..ended up eating tuna on a bed of salad as opposed to fajitas. It's a start, diet is my enemy not the training/cardio.

Also wanted to say that I have been using Scivation Xtend for about 6 months. Usually have a few scoops with 32oz water in the morning after cardio and morning protein shake and then have about 3-4 scoops in a 32oz cup during my workout (lemonade). I have noticed that I recover more quickly between workouts than I did before....rarely experience DOMS anymore...and can really hit it for a few hours at a time.

Cheers to your continued success

Gday and always happy to assist where I can. My journal has been a fun ride and made even more so by knowing that blokes such as yourself get something out of it.

The Xtend so far has been good but in an unanticipated way. I am sooooo depleted atm - that when I start my w/outs, I am really REALLLLYYYYYY lethargic; struggling and even emotionally as flat as can be - really underenergised

Sipping the Xtend thru the workout there is NO DOUBT - NONE - that after about 15-20 minutes there is a clear, perceptible and unequivocal change in my energy levels but more importantly - in my enthusiasm and enjoyment. I can feel enjoyment sort of flowing back in, if you get my drift.

And from there the workout intensity just goes up and up

Tonight was the last w/out with the three of us from my town heading to the Nationals

We did back and rear delts

Wide Grip Pullups 10-12
T-Bar Row 4 x 12 x 40kg
Seated Cable Row 4 x 12 x 80kg
Lat Pulldown 4 x 12 x 85kg

Rear Delt machine 4 x 12 x 6 plates

DOOOOONNNNNNNNNNNNEEEEEEEEEEEE!

Got the word that diet thru Sat AM is the same - clean as a whistle, high sodium, high potassium and high water.

Sat AM from early on - around 4 AM - I commence a day long "sh#t- load". I'll post what exactly it is I'll eat - It WILL blow your mind. Really. Its blowing mine!!!

[OldManSkinny]

. . . got the word . .

That must be a stress-remover in and of itself to have someone ELSE making descisions about nutrition, workout, etc. I've had bad luck with a couple of trainers. One just didn't take it too seriously to be seen helping an old man who (snicker, snicker) wanted to do a competion. The other encouraged me almost too much but I in my mind I'm not sure he knew what I needed to do to reach the goals. I did exactly what he said, but I don't think it got the results he/I was hoping for.

That's why the "Help Skinny" thread. I think I got more on line from you fellows than I did in person. But I'd still like the secure feeling you must have right now, knowing you've done what the "man who knows" said to do.

And if there are 3 of you in your national comp, he must know what he's doing.

[yakabebe]

Originally Posted by OldManSkinny

That must be a stress-remover in and of itself to have someone ELSE making descisions about nutrition, workout, etc. I've had bad luck with a couple of trainers. One just didn't take it too seriously to be seen helping an old man who (snicker, snicker) wanted to do a competion. The other encouraged me almost too much but I in my mind I'm not sure he knew what I needed to do to reach the goals. I did exactly what he said, but I don't think it got the results he/I was hoping for.

That's why the "Help Skinny" thread. I think I got more on line from you fellows than I did in person. But I'd still like the secure feeling you must have right now, knowing you've done what the "man who knows" said to do.

And if there are 3 of you in your national comp, he must know what he's doing.

Spot on, mate. The main benefit to me is that I can simply disengage my mind from the minutia of what exercise to use, what weight, how many reps, what sequence, what day to do what, what to eat, when to eat and how to get ready as it seems to change each time dependent on how lean, how tight, how dry, how flat or full I am

And in the hectic world of a guy who works full time, travels alot, has a family and another business to run - it makes a huge difference!!! Particularly as the carb depletion kicks in!!

BTW - it was a pleasure to get to know you thu the posts and to lend whatever assistance one could.

I do miss that ratbag, baldie!!!!

[yakabebe]

Well this is my last post on this journal befroe I head off to Sydney tomorrow AM. About 1700kms.

This association - the ANB - is the one I've been associated with for 3 years and the guys who I am going up against and who have whooped me in the past are the ones I want to beat. Been my focus for a year and its now here. An Australian Championship in the ANB means alot to me and altohugh I managed to get the Aussie Title in the competing org - this is the one I've wanted.

So wish me luck

Today was a cardio day and tying up some loose ends.

Water cotinues at about the 8-9 liter mark. Sodium still high as is potassium. Diuretics are working nicely and I can see a hell of a sleepless night ahead. Probably 6-7 pitstops thru the night.

Tomorrow is 6 really clean meals. Water stays high as does the salt. Continue on the diuretics. Stop the water at about 7PM tomorrow night

Sat I'm on for pre judging at about 12 Noon.

From about 3:30 AM I start what we call the "Shyte load". And it is just lthat. high carbs and high fat.

Start with a pepperoni pizza. Nice and savoury. Relish this sucker!!!


Followed by what is best describes as a slab of what we call lamington cake. Sponge cake covered in chocalate and coconut sprinkles all over it.

Then a half dozen of my favourite Crispy Cream donuts.

Followed by maybe a dozen Ferrero Rochers - dont know if you have them there


Then over the next few hours I nibble on a couple of Mars bars, Violet Crumbles and Kit Kat bars.

Water is kept to about 20ml - tops.

Should be really full in the muscles and the strategy is the sodium and carbs in the mix work on making glycogen. As you know (or should...) glycogen bonds with water at a bout a 2:1 ratio so the strategy is this should pull any excess water in to the muscle - giving that full hard look and at the same time achieving a harder drier look.

Gonna a hoot wandering around the supermarket down there dressed and looking fit as a fiddle and at the same time loading our trolley up with this sort of "crap". Yeehah!!! Bring it on!!

Anyway folks - its been a blast and hopefully I can give you the good news when next we speak! Thanx again to all the support, comments and smacks up the side of the head.

[rpaul11]

Dang Yak...the only thing in your food pics that looks good to me is the pizza....cake and donuts are something I never ate.

Good luck Brother

[erinlee01]

Coming off my carb deplete, I am now craving your food porn!

I agree that it must be great to have someone monitoring your progress and telling you exactly what to eat. I had that all the way up until this week, then ended up doing more on my own than I would like. Lesson learned - next time I will hire someone.

Good luck!

[OldManSkinny]

Shoot--I was going to catch you today before you left to wish you well. I'll have to do it the psychic way now. Do you feel the gooooood vibes heading your way from up north?

[2nd_chance]

Great last post yak! We're behind you.

[avatarfx]

Godspeed to you and your food porn!!!

[jeffaus]

MMMMMMM...... food porn. Best of luck Yak and bring home the bacon mate, thats if you dont eat it before hand.

[OldManSkinny]

Okay, guys, are we all sending out our good vibes toward Sydney today?

[mharrislove]

Good luck, Yak! (Pizza as contest prep...you learn something new everyday!)

[rpaul11]

hey Yak...whats the good word

[yakabebe]

Originally Posted by rpaul11

hey Yak...whats the good word

Hey guys - just got home - a bit of a marathon trip due to poor weather and air traffic controller's naughtiness...

Got 2nd...sob,sob,sob

No....all kidding aside....got beat by a guy who was better than me in many ways and is deserving his title.

A big group of 7 guys all of whom were either just 50 or 51/52 - 4 of which beat me before at one time or the other. So....all together - I'm at peace with my placing. 2nd is a hell of an achievement and thats how I am processing it rather than feeling like I missed out. I absolutely nailed my condition and posed my ass off and am very pleased with it all.

No pics right atm but will post.

Now focused squarely on the NY Contest on 14 November 09.

[stayfit2008]

Originally Posted by yakabebe

Hey guys - just got home - a bit of a marathon trip due to poor weather and air traffic controller's naughtiness...

Got 2nd...sob,sob,sob

No....all kidding aside....got beat by a guy who was better than me in many ways and is deserving his title.

A big group of 7 guys all of whom were either just 50 or 51/52 - 4 of which beat me before at one time or the other. So....all together - I'm at peace with my placing. 2nd is a hell of an achievement and thats how I am processing it rather than feeling like I missed out. I absolutely nailed my condition and posed my ass off and am very pleased with it all.

No pics right atm but will post.

Now focused squarely on the NY Contest on 14 November 09.

Congrats Yak!!! Where in NY is the comnp??? NY City?

[rpaul11]

Originally Posted by yakabebe

Hey guys - just got home - a bit of a marathon trip due to poor weather and air traffic controller's naughtiness...

Got 2nd...sob,sob,sob

No....all kidding aside....got beat by a guy who was better than me in many ways and is deserving his title.

A big group of 7 guys all of whom were either just 50 or 51/52 - 4 of which beat me before at one time or the other. So....all together - I'm at peace with my placing. 2nd is a hell of an achievement and thats how I am processing it rather than feeling like I missed out. I absolutely nailed my condition and posed my ass off and am very pleased with it all.

No pics right atm but will post.

Now focused squarely on the NY Contest on 14 November 09.

congrats Yak....good luck in NY

[erinlee01]

Congrats!!!!

I did an INBF comp this past weekend and quite a few of the competitors will be doing the amateur portion of Worlds. I am fairly certain I will be there!

[ever1964]

Nice work Yak! Certainly 2nd is a high accomplishment in any competition, but especially at the level at which you are competing. Congrats!!

[jeffaus]

Congrats on your 2nd place Yak, thats awesome. You have 1 x 1st place in one division and 2nd in another division. This is something that most will never get close to, be proud of yourself mate, its a fantastic acomplishment.

[yakabebe]

Originally Posted by stayfit2008

Congrats Yak!!! Where in NY is the comnp??? NY City?

Thanx - yes...New York City at the Martin Luther King Auditorium up on 65th and Amsterdam. I know youre in Penn but if you do make the trip it should be awesome - so many elite level competitors. Awesome. And humbling.

Originally Posted by rpaul11

congrats Yak....good luck in NY

Originally Posted by erinlee01

Congrats!!!!

I did an INBF comp this past weekend and quite a few of the competitors will be doing the amateur portion of Worlds. I am fairly certain I will be there!

Neat. You better come up and introduce yourself!! Wont that be a buzz!!!

Originally Posted by ever1964

Nice work Yak! Certainly 2nd is a high accomplishment in any competition, but especially at the level at which you are competing. Congrats!!

Much appreciated. 1st is great but what you say does resonate with me...now..

Originally Posted by jeffaus

Congrats on your 2nd place Yak, thats awesome. You have 1 x 1st place in one division and 2nd in another division. This is something that most will never get close to, be proud of yourself mate, its a fantastic acomplishment.

Jeff as always, you make comments that never fail to lift my spirit. Thanx mate - appreciated

And will you be making the effort to get yourself up on stage - on 2010??? C'mon....ya know ya want to!!!

[OldManSkinny]

My thoughts and cheers were with you in spirit. That's important to know that you did your best, hit it hard, and were spot on. That way there are no regrets when a good man does you one better. This has been quite the year for you. Just the stamina required to hit it hard in the gym and with the diet is inspirational to us all.

Did you enjoy the few days in Sydney with your devoted wife? I hope that it was a little bit of a pay-back for her.

And looking forward--any changes planned to hit NY in top form?

[yakabebe]

Originally Posted by OldManSkinny

My thoughts and cheers were with you in spirit. That's important to know that you did your best, hit it hard, and were spot on. That way there are no regrets when a good man does you one better. This has been quite the year for you. Just the stamina required to hit it hard in the gym and with the diet is inspirational to us all.

Did you enjoy the few days in Sydney with your devoted wife? I hope that it was a little bit of a pay-back for her.

And looking forward--any changes planned to hit NY in top form?

OMS - and what a year it has been - one more challenge to meet!!!

And yes - Sydney was great for the missus and me - spent some time together that we both truly enjoyed.

NY - changes? Not too sure except that I am definitely going to wear something called "Skins" (not sure what you guys call them there) - they are a sports garment of a compression nature. Advice received suggests that they would be really useful on the overseas flights in minimizing the fluid issues.

Also getting massage or two before the comp but not a sport type massage - a lymphatic one - whatever that might be!

Heres a couple of pics of the weekend comp - hopefully a few more will surface. The guy on my right is the guy who won and on his right - got 3rd.

[rpaul11]

Damn Yak....looks like a pretty close contest there.

A lymphatic type massage is one where they push the ubcutaneous liquids up toward the core so it leaves the system...people who have lymphodema have this done. the skins as you call them will definitely help as the compression will limit the water buildup. I know this more from a medical standpoint than a BB one but the concept is still the same.

[stayfit2008]

Great Pics Yak! You look dry as hell! Muscles Full,..looks like you were spot on and peaked perfectly!

[bb5-0]

Congratulations on your excellent placing!
You look incredible in those pics!
You're giving hope to all the 50+! It IS still possible to get into great shape at that age!

Keep up the good job and all the best for the coming contest.

[yakabebe]

Originally Posted by rpaul11

Damn Yak....looks like a pretty close contest there.

A lymphatic type massage is one where they push the ubcutaneous liquids up toward the core so it leaves the system...people who have lymphodema have this done. the skins as you call them will definitely help as the compression will limit the water buildup. I know this more from a medical standpoint than a BB one but the concept is still the same.

Yeah it was a tight tussle with alot of posing against each other. A deserving winner, he was.

Thanx for the confirmation re the Skins garments. And in your view the lymphatic massage would be a good thing?

Originally Posted by stayfit2008

Great Pics Yak! You look dry as hell! Muscles Full,..looks like you were spot on and peaked perfectly!

Thanx Chris. The "shyte" load worked a charm. Only trouble was with all the sodium and carbs in the mix and no water - the thirst was, at times, pretty hard. But couldnt afford to risk and interaction with the water. And this was compounded by being on last!

Originally Posted by bb5-0

Congratulations on your excellent placing!
You look incredible in those pics!
You're giving hope to all the 50+! It IS still possible to get into great shape at that age!

Keep up the good job and all the best for the coming contest.

Wow. Such nice words! Again its the the sort of spinoff effect that your speak of in terms of inspiring/motivating/encouraging others by ones own efforts that I was oblivious to till coming here. And it is a real humbling feeling to hear people speak of what youre doing.