Yak's stretttcccchhhhiiinnnnggg for the prize

[rpaul11]

Originally Posted by yakabebe

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?

I couldn't see where the massage would hurt anything. Lymphodema is a condition where large quantities of water/fluid build up in the legs and or arm...generally the legs though. The massage is used to help circulate that water into the body (not the best description but the best I can come up with) sio the body absorbs/gets rid of it.

[2nd_chance]

Congrats on the 2nd place finish Yak. You looked great in the pics. Good luck in NY.

[OldManSkinny]

Fine pics. I am impressed by the mass of your muscles. You look more muscular than the other two.

[yakabebe]

I've been a bit remiss in posting the workout this week - sorry.

Just finished back and rear delts:
4 x 12 Wide Grip Pullups
4 x 12 x 40kg Incline T-Bar
4 x 12 x 85kg LAt PullDown
4 x 12 x 45kg One arm Dumbbell Row
**********************
4 x 12 x 15 Bent Oveer Rear Cable raise
**********************
45" Cardio this lunchtime

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Thurs - 1 hr 30 cardio

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Wed:
Chest and Front Delts

4 x 12 x 100kg Smith Machine Incline Bench Press
4 x 12 x 28kg Incline Dumbbell Flys
4 x 12 x 80kg Seated MachinePress superset with pushups 14,12,11,10
4 x 12 x BW Dips to failure - 20,15,14,13
*******************************
4 x 12 x 15kg Front Dumbell Raises
4 x 12 x 15kg Side Dumbell Raises

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Tuesday - Legs
4 x 12 x 220kg Leg Press
4 x 12 x 45kg Dumbbell Squats
4 x 12 x 65kg Leg Extensions
4 x 12 x 6 plates Leg Curls
4 sets 20 step lunges w/15kg dumbbell on each side

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Diet is clean chicken fish and eggwhites

Supps are Dialene 2x2, Fish oil 3x3, Zeus 2x3, B-Complex and mutivitamin and started 3 gr L-Carnitine per day.

Tonight am feeling quite drained lethargic and beat.

NY comp two weeks tomorrow!!!! If that doesnt energise me - nothing will!!!

[yakabebe]

Saturday over here and gonna hit the Hill for a double session

2.9 km up the road then down. Then the goat track which is a steep path about 2.6km made of hewn steps.



Later this PM - arms.

[rpaul11]

enjoy the cardio hehehe

[yakabebe]

Originally Posted by rpaul11

enjoy the cardio hehehe

Tell that to my legs - theyre shouting "Nooooooooo"....but the striations are shouting "Go for it!!!"

[yakabebe]

Didnt do the Hill yesterday as the rai came at the time i wanted to go.

did arms earlier and then did 70" cardio in the PM

Arms - Bi's and Tris

4 x 12 x 18kg Standing Alt Dumbbell Curls
4 x 12 x 18kg Alt Single Arm Preacher Curls
4 x 12 x 15kg Seated Incline Dumbbell Curls

4 x 12 x 35kg Standing Tricep Cable Pushdown
4 x 12 Close Hand position Pushups
4 x BW Dips - 30,20,19,16

Today - Da Hill

Temp was brutal at 11AM - 32 deg C and the humidity was about 70%. LOVED IT!!! Took 1'45".

The "Goat Track" as we call it - is an awfully hard leg workout as the steps are very very often about 3x the height of a normal stair and there might be 8 - 10 of em in a row.

Running down the road is reasonably safe as I don't over stride in any way and the cardio workout component of that is heaps more than a rapid walk down the hill

[mharrislove]

Originally Posted by yakabebe

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.

Damn...you guys were in excellent shape! It will take a supernatural event for me to get in half the shape that you show in this pic. Congrats on your high placing and kudos for all the hard work...

[yakabebe]

Originally Posted by mharrislove

Damn...you guys were in excellent shape! It will take a supernatural event for me to get in half the shape that you show in this pic. Congrats on your high placing and kudos for all the hard work...

Mate - and I mean this in the nicest way - thats an excuse! YOU CAN DO IT!!! How do I know???

Cause I did it - and if I did it so can you.

Heres a before and after photo and its 4 years.

The point I would make is at the beginning if you think I perceived the end product as being achievable - then you'd be wrong. Just wanted to see my abs. Then just wanted to see more definition. Then wanted to get up on stage. Then be competitive. Then keep improving. Then find out where this all goes. Then trying to see if I could reach my ultimate potential.

Get my drift? Its a journey that you do with the focus on the next step. Believable, achievable, doable

[ever1964]

Originally Posted by yakabebe

Mate - and I mean this in the nicest way - thats an excuse! YOU CAN DO IT!!! How do I know???

Cause I did it - and if I did it so can you.

Heres a before and after photo and its 4 years.

The point I would make is at the beginning if you think I perceived the end product as being achievable - then you'd be wrong. Just wanted to see my abs. Then just wanted to see more definition. Then wanted to get up on stage. Then be competitive. Then keep improving. Then find out where this all goes. Then trying to see if I could reach my ultimate potential.

Get my drift? Its a journey that you do with the focus on the next step. Believable, achievable, doable

Agree 100% Yak. I was thinking similarly when I read that post by mharrislove. In February, I was at 215 and competed at 162 in October. I consider myself the poster child for "If I can do it, anybody can do it." Mharris, you can do it. You just have to convince yourself and go on the mission.

[yakabebe]

Originally Posted by ever1964

Agree 100% Yak. I was thinking similarly when I read that post by mharrislove. In February, I was at 215 and competed at 162 in October. I consider myself the poster child for "If I can do it, anybody can do it." Mharris, you can do it. You just have to convince yourself and go on the mission.

Great stuff!

Finished legs FOR THE SEASON!!!

4 x 12 x 220kg Leg Press Sled
4 x 12 x 45kg Dumbbell Squats
4 x 12 x 6 plates Leg Curls alt with 10 Reverse Lunges
3 x 12 x 90kg Leg Extensions alt with 10 Burpees
3 sets 20 step Dumbbell Weighted Lunges w/ 18kg DB

Ayyyyyhhhhhhhh...........

Off top a place called Mount Isa for a few assessments

Challenge is the food for two days

Gonna do a chest workout at the gym out there - should be fun!

[yakabebe]

Sitting in airport at Mt Isa - about 1500km from the coast in the Australia Outback.


BTW - Mt Isa is where Greg Norman grew up.

Hot?!!!? 36 C (about 96 F) in the shade and it aint even summer yet?!?! Did cardio this AM and man - that dry heat is murder.

Last night finished my LAST CHEST AND FRONT DELT sessions - for the season!!!!!

Chest - fried em!!!

Pushups to failure - two sets - 81 - 2 min rest - 58
4 x 12 x 90kg Inclined Bench Press
4 x 12 x 25kg Inclined Dumbbell Flys
6 Sets Body Weight Dips - 22, 19, 16, 14, 14, 12

4 x 12 x 13kg Alternating One Arm Side Lateral Raises
4 x 12 x 15kg Alternating One Arm Front Lateral Raises

Shrugs 5 x 12 (w/ a pause at the top) x 45 - 50kg dumbbells

Funny feeling being in a strange gym when you are in really finely tuned contest shape. Prestnly I am getting seriously cut and after some workout time the vascularity is getting quite pronounced. Got a bit of colour going with my tanning as well.

This is a real "man's" town - underground miners, one and all and I guess I had maybe 12 guys come up and ask "Wassup with you"0 and "Can I have your diet" and "What da f@#k ?ou been doing". And all in their late 20's and early 30's

Fun.

[bamazav]

Originally Posted by yakabebe

Mate - and I mean this in the nicest way - thats an excuse! YOU CAN DO IT!!! How do I know???

Cause I did it - and if I did it so can you.

Heres a before and after photo and its 4 years.

The point I would make is at the beginning if you think I perceived the end product as being achievable - then you'd be wrong. Just wanted to see my abs. Then just wanted to see more definition. Then wanted to get up on stage. Then be competitive. Then keep improving. Then find out where this all goes. Then trying to see if I could reach my ultimate potential.

Get my drift? Its a journey that you do with the focus on the next step. Believable, achievable, doable

Thanks for this post. I have set a goal to work toward a comp but feel like I have so far to go. The encouragement, even though it was not directly presented toward me, is greatly appreciated. God's Blessing on you and tear it up on the 14th!

[yakabebe]

Originally Posted by bamazav

Thanks for this post. I have set a goal to work toward a comp but feel like I have so far to go. The encouragement, even though it was not directly presented toward me, is greatly appreciated. God's Blessing on you and tear it up on the 14th!

Glad to help you along even if I was unaware!

Back and rear delt workout tonight

4 x 12 Pullups
4 x 12 x 40kg Incline T-Bar Rows
4 x 12 x 85kg Lat Pull Down
4 x 12 x 75kg Seated Cable Rows

5 x 12 x 18kg Rear Delt Lateral Raises

Ohhhhhhhhhhh....the burn!!!!!!

Tomorrow abs and cardio.

Starting the water load tomorrow. high salt and potassium as well

[yakabebe]

Well the last ab session of the season is done and dusted!

Cooked em too!

6 stations - 15 reps per station, no rest - one minute rest between sets

1: 6 x 15 x 75 kg Using hanging straps and a lat pull down machine do a sitting crunch
2: 6 x 15 Lying standard crunch
3: 6 x 15 Lying Bicycle
4: 6 x 15 Hanging leg lifts
5: 6 x 15 Ab roller to full prone position arms fully extended
6: 6 x 15 Seated Side to side medicine ball 6 kg with torso on 45 deg angle

Tomorrow Arms - bis and tris

And 2 x the Hill for cardio. Next to last cardio.....last arm session!

Discovered there are 18 guys in the division in NY. Bring em on I say!

[rpaul11]

going up agais 18 will tell you where you really stand

go gettem Yak.

[ever1964]

Best of luck to ya, Yak. Safe travels.

[yakabebe]

Originally Posted by rpaul11

going up agais 18 will tell you where you really stand

go gettem Yak.

Originally Posted by ever1964

Best of luck to ya, Yak. Safe travels.

Thanx boys - appreciated

I'll post a few more times as I sort the last minute things out.

Still got a chest and back workout to go next week.

Got me those "Skins" a compression garment full length and that should help in the water issue on the travel

Taking your advice and and getting one of those lymphatic massages on the Thursday in NY.

Staying at a place called the Woogo Apartments up on 72nd St and only about 700 meters from the venue

Found out we're the first group on at Midday!

Shudders of anticipation are feature now!

[OldManSkinny]

It's good that you are that close to the venue--one less thing to stress about. It seems strange to read your "last of the season" descriptions of each workout. But this really is such a culminating moment that it is hard to imagine life after it, I'm sure. Mid-day--that's a good time to shoot for a peak.

[yakabebe]

Originally Posted by ltrik

Bob: Nice to meet you in Face Book. You are a true inspiration. Looking forward to personally meeting you in New York. I am not even relatively close to shape your in, but I am always up for learning from the best.

Eric

Thanx mate - always good making new friends who share a common interest!

Cya in the Big Apple!

[stayfit2008]

Good Luck on your travels bud,..Fly dry and show full and lean!!!

[2nd_chance]

Good luck in the big apple Bob. Have a great time too!

[yakabebe]

Originally Posted by stayfit2008

Good Luck on your travels bud,..Fly dry and show full and lean!!!

Thanx Chris- looking forward to it big time! Hope the shoulder is getting fixed!

Originally Posted by 2nd_chance

Good luck in the big apple Bob. Have a great time too!

Thanx mate - your support is appreciated.

Did my last arms yesterday plus - naughty me - added an extra cardio - cvant hurt, hey?!?!

Bis:
4 x 12 x 18kg Seated One Arm Dumbbell Curls
4 x 12 x 13kg Seated Inlcined Dumbbell Curls
4 x 12 x 15kg One Arm Preacher Dumbbell Curls
Finished em off with Chinups (as opposed to pullups) - one set to failure....got out 9.

Followed by tris:
4 x 12 x 40kg Tricep Cable Pushdown
4 x 12 x 105kg Seated Machine Tricep Pushdown
Finished off with 3 sets of deep body weight dips 28, 23, 16

Pumped as...!!!

Two more workouts to go Mon and Tue - Mon: back & rear delts then Tue: Chest and front/side delts.

This AM just finished my LAST cardio - did THE HILL 2 x. Once up the road (2.9 km) - ran down. Up the goat track (~2.6 km) and then ran down the road.

I know I know - theres a fair bit of water in this mix but.....on getting home, I weighed in at 76.2 kg. Last time when I competed (2 weeks ago) and after the same EXACT preparation and VERY same cardio I was...77.6 kg.

So hopefully with the hydration I'm doing as I type and when the body re balances - there may be a loss of maybe .75 - 1.0 kg in th past 2 weeks. And seeing my strength in the gym seems stable I'm hoping this loss is the last of the fat I'm gonna shed and this will translate after my "shyte" load on Saturday into a leaner, harder and more striated presentation.

Well.....thats the theory.

Now for the tricky bit.......

[OldManSkinny]

It'll be history by this time next week. What a ride!

[bamazav]

Bring home the Trophies!!! Best of Luck.

[yakabebe]

Originally Posted by OldManSkinny

It'll be history by this time next week. What a ride!

That it has my man...that it has. and your support along the way has been very well received. My wife, who reads the stuff as well, noted your "human" touch to many of your posts.

Originally Posted by bamazav

Bring home the Trophies!!! Best of Luck.

Hell - just to make a few pose-offs would be a feature!!!

Last Chest and front/side delts tonight

4 x 12 x 35kg Incline Dumbbell Press
4 x 12 x 25kg Incline Dumbbell Flys
4 x 12 x 75kg Seated Press superset with push-ups to failure. Got 15, 13,12,12...
4 x B/W Dips to failure. No lockout and go as deep as possible. Got out 19, 15, 14, 13

4 x 12 x 13kg Dumbbell Side Lateral Raises
4 x 12 x 15kg Dumbbell Front Raises

Got my Australian Team travelling strip today. Still sinking in I'm representing a country in this sport.

[rpaul11]

Almost Time Yak!!!

when do you fly out again?

[yakabebe]

Originally Posted by rpaul11

Almost Time Yak!!!

when do you fly out again?

Now its Mon night at 10:45

Tomorrow still here but then outta here at 6AM for the trek the next morning. Get into Laguardia at about 4 in the afternoon.

[bamazav]

Originally Posted by yakabebe

Got my Australian Team travelling strip today. Still sinking in I'm representing a country in this sport.

Saw the Australian Soccer Team heading for the Good Will Games a few years ago. You gonna have the same cool warm ups? They looked sharp.