Hey all, brief history -
I have been training for 14 years competing for 8 years as a natural athlete. This year was my best so far - I won the INBA state titles and then Asia Pacific 5 weeks later in the tall class.
For the last few weeks I have been experimenting with a 3 day split done HIT style with only one working set to failure. So far it has been great! I have hit some PBs on some my lifts and my elbows that have been bothering me for years now feel fine;
Mondays - back/rear delts/biceps
Wednesdays - chest/shoulders/triceps
Fridays - legs
Nutrition wise I am excited to be working with Kiyoshy Moody this year so hopefully ill get my meal plan to start soon...
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11-20-2012, 05:55 AM #1
Zenith's journey to an INBA national 1st place title
Last edited by Zenith; 11-20-2012 at 04:59 PM.
Im working on my craft and improving every day!
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11-20-2012, 06:01 PM #2
Assessment
Date 5/11/12
Time 9pm
Weight (Kg) 103.3
Shoulders 130.4
Chest Relaxed 118.5
Chest Expanded 123.5
Waist 91.5
Hips 105.5
Thigh (R/L) 67/66.2
Arm (R/L) 39.8/39.8
Arm (R/L) Flexed 42.4/41.9
Calf (R/L) 40.4/40.5
skinfolds
chest 4.4
abb 11.2
thigh 8.2
bicep 3
tricep 7.8
subscap 11.2
supra 5.6
lower back 11
calf 3.5
9 Site Goal;
9 Site Total; 65.9
LMM 91.17
Body Fat % 11.74
Body Fat (Kg); 12.13
Starting pics
P1070456.jpgP1070457.jpgP1070458.jpgIm working on my craft and improving every day!
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11-20-2012, 06:07 PM #3
12/11/12
8am coffee, 30min walk
9am 2 cup e/w, 1 cup oats, 1 egg
Chia/flax seed
Juice - 2 carrot, celery, med apple, ginger, 1/2 beetroot
12 - 220g steak, 350g sweet potato, apple
Sleep hour
2pm 220g chicken, cup of rice
Back/bicep/rear delt
Machine pullovers 80kgx20
Underhand pulldown 70x15
Bent underhand row 80x12
Deadlift 5platesx6 - PB!
Seated row - stackX10? Drop sets
EZ curls 30X21s, -2-3 rest/pause
Alt DB seated 22x10
Preacher machine 20x20
Mach rear delt - stackx6-drop sets
First HIT workout - went well! PB on deads. Might swap pullover to DB to get full ROM, need to focus more on biceps/take sets to failure. Love underhand pulldowns. Will increase weight next week
Post - banana, 2 scoop protein, mix berries, oats? Tbl of honey and peanut butter
630pm 300g salmon, cup of rice, salad
730 bowl of oats, 2 /scoop protein - hungry!!
10pm 5 large eggs, tomato sauce
13/11/12
9am coffee, walk 30min
10am 2 cup e/w, 1 cup oats
Juice
12 220g steak, 350g sweet potato
3 220g chicken, cup rice
620pm 220g steak, veg, 2 scoop protein
8pm 4 egg, 100g steak, salad
Rest and massage, biceps/posingIm working on my craft and improving every day!
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11-21-2012, 12:13 AM #4
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11-23-2012, 01:36 AM #5
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11-23-2012, 11:24 PM #6
- Join Date: Oct 2007
- Location: Hobart, Tasmania, Australia
- Age: 42
- Posts: 1,785
- Rep Power: 418
Good thanks buddy, yep that's me from last September first BB comp ever. Aiming for the local comps towards the end of next year for my second time around.
Upload your photos to something like Photobucket, and then link them in here:
http://beta.photobucket.com/
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11-24-2012, 01:16 AM #7
14/11/12
5am 2 cup e/w, whole egg, cup oats, banana, chia/flax
650am med apple, handful walnuts, 2 scoop protein
10am 230g fish, 200g sweet potato, 1/2 cup rice, apple
1pm 230g fish, 230g sweet potato,
4pm 230g fish, 350g sweet potato, fruit salad
6pm 2 scoop jack3d
350g sweet potato, 230g fish
Chest/should/Tri
Inc Press 100X4
Inc Fly 30x15 Ss
Flat Smith 60x2, drop sets to failure
DB lat Raise 20x20 Ss
Seat DB 20x12?
Dips 15+3 negitives Ss
Tri push down 23x20 few forced
Great sesh, felt strong and focused!
830pm 2 scoops protein, banana, oats, tbl honey, peanutbutter, berries
15/11/12
5am 2 cup e/w, egg, cup oat, banana
6am 2 scoop protein, apple, walnut
10am 220g chicken, salad
1pm 220g chicken, salad
4pm 220g chicken, salad
8pm double quarter pounder mac as, L chips
11pm bowl of oats, 2 scoop protein
Fri 16/11/12
9am 2 cup EW, 2 cup oat, apple, honey. Fresh juice
2 scoop jack3d
Legs
Squat 3platex12
45 press 9platesx20-5 SS
Leg Ext 32?x30 - to light!!
Ham Curls 52x12-3
Bar Lunge 40x15 each leg
45 calf 4platex20-6-6-8
Seat calf 70 totalx15-6-6
Pissed at squat effort - mike got 17 reps. Will go high rep one week, low the next (opp with deads) increase weights next week.
Post 30g protein
Shake - scoop protein, Banana, honey, oats, berries
1pm 2 beef patties, 2 cup rice?
-sleep-
5pm 220g chicken, 2 cup rice?
6pm 2 scoop protein, apple, walnuts
10pm 220g mince, salads, apple
1am 220g mince, salad, apple
4am 220g mince, salad
7am 2 scoop protein, tbl coconut oil
Need to start walking dog again upon waking non training days
Sat 17/11/12
3:30pm scoop protein, black coffee
2 cup E/W, cup oat, banana, chia/flax, honey
6pm 1/2 chicken, walnuts
10pm 1/2 chicken, salad
1am mince/lean sausage, salad
4am 2 scoop protein
730am 6 eggs, 1/2 cup oats
Sun 18/11/12
4pm - cheat meal, HJs Aussie burger, large chips, frys
630pm 2 scoop protein
10pm 1/2 chicken, veg
1am 220g steak, veg
330am 2 scoop protein
*finished work early
Feeling tired/ lethargic tonight. Legs are still sore from FriIm working on my craft and improving every day!
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11-24-2012, 01:18 AM #8
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11-24-2012, 07:31 AM #9
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11-24-2012, 02:50 PM #10
- Join Date: Oct 2007
- Location: Hobart, Tasmania, Australia
- Age: 42
- Posts: 1,785
- Rep Power: 418
Thanks mate!
Here's my previous journal:
http://forum.bodybuilding.com/showth...4777751&page=1
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11-24-2012, 07:46 PM #11
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11-24-2012, 07:48 PM #12
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11-24-2012, 08:02 PM #13
Well I got my meal plan of Kiyoshi and all I can think is wholly shi$ that's a heap of food and supplements!!! The meal plan is very high in all 3 macros and ill be trying a few new products like MCT oil that I have never used before.
Hopefully I'll get a sponsorship soon - a local supplement store may be able sponsor me, I'll put forward a few ideas next week that I hope they will like.
In the mean time I have ordered a few things to get started so I should be able to start the plan thurs-Fri next week.
I am still waiting for a response in regards to my training. I would like to run with the same routine for at least 6 more weeks to see what sort of results I achieve. Everything is going well at the moment so I don't want to fix something that ain't broke!
Just I side note - I keep a journal on my phone in notepad and always keep a week left on so I can refer back to my previous training sessions, hence the journal will always be a week behind.Im working on my craft and improving every day!
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11-25-2012, 04:29 AM #14
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11-25-2012, 04:38 AM #15
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11-25-2012, 04:59 PM #16
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11-26-2012, 08:18 AM #17
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11-26-2012, 08:21 AM #18
Mon 19/11/12
12Coffee, 30min walk
1230 2 cup e/w, cup oats, honey
Fresh juice
2pm 1/2 chicken, 2 cup rice, veg
2 scoop jack3d
Back/ bicep/ rear delt
DB pullover 40x15 Ss
Underhand pulldown 80x12?
Underhand row 100kgx8
T bar 40x12,60x10,80x10
Mach rear delt stackx15, drop sets
DB rear delt 15x15
Ez curls 40x15
Alt db 25x8 each side
1 arm hammer 15x15
Ran out of time today as i had an appoinment to look at a new house with my wife, missed deads/lower back work. Tbar Mach felt a bit awkward, will experiment with supported row next week. Need to tighten form on underhand row. Underhand pulldown is feeling great!
Post- 2 scoop protein
5pm fish and rice/sweet potato - did not measure
7pm 30g protein drink, pineapple and blueberries
Massage
9pm Chicken and vegetables
Tue 20/11/12
5am 2 cup e/w, cup oats, honey, blueberries
930 beef patties, rice, tomato sauce, veggies
1pm 220g steak, 350g sweet potato
4pm veggie, juice, 2 scoop WPI
7pm 300g fresh salmon, fresh salad
1030pm 6 lean beef sausage, BBQ sauce
Switched to ON whey today, new 10lb bag and I accidentally bought vanilla instead of chocolate FMLIm working on my craft and improving every day!
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11-29-2012, 05:28 AM #19
We'd 21/11/12
8am 2 cup e/w, 1.5 cup oat, honey, chia and flax seed
930am 30min walk
11am 5 lean beef sausage, 350g sweet potato
1pm 220g rump steak, 1.5 cup rice? Fresh carrot, celery, apple, beet juice
3pm 1.5 scoop WPI, banana
Chest/shoulder/Tri
Inc bench 100kgx6 - 1 forced
Inc fly 40x12 Ss
Flat smith 40x12, DS - 20x15
DB lat raise 22x20 Ss
Seat DB press 25x12
Dips 20kgx12 Ss
Tri push down 30x15-5
1 arm push down 27x20
Good session, def getting stronger. Went up in weight on every exercise from last week. ****en hot in the gym today, won't be wearing the long pants anymore! Good to sweat though.
Post - whole mango, 2 scoop WPI, oats, honey, cinnamon
5pm 240g fish, 350g sweet potato
8pm 220g steak, 2 bags steamfresh veg
1030pm 250g cottage cheese, 1 scoop WPI, mixed nuts
Thurs 22-11-12
8am coffee, 40min walk
9am 2 cup EW, 1.5 cup oat, chia and flax seed,
Fresh juice - usual
12pm 220g steak, 400g sweet potato
3pm 220g steak, 1.5 cup rice, 1 banana, 1 scoop WPI, jack3dIm working on my craft and improving every day!
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11-29-2012, 05:34 AM #20
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12-02-2012, 03:24 AM #21
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12-02-2012, 03:25 AM #22
Legs
Squat 160x8 reps PB!
45 press 400kgx20 reps
Leg ext - stackx12 reps then snapped cable!
Ham curls 62kg?x11 DS 40x10
Lunge 40x10 each side - Olympic bar.
45 calf 6platex20-8-8-6 rest/pause
Seated calf 80kgx10,10- got stuck on 1st set at the bottom so did another set to failure with a spot.
Great session! Had no training partner today because he dropped a weight on his toe! I still pushed hard and got a spot when needed. Loving this HIT style training, getting stronger each week )
6pm Post - 2 scoop WPI, 1 mango, mixed berries, oats, honey
830pm 300g fish, 100g rump steak, 1/2 cup rice, salads
23/11/12
5am 1 cup oats, 2 cup EW, banana
620am 2 scoop WPI, apple, mixed nuts
10am 220g chicken breast, salads
1pm BBQ @ work - steak, 3 sausages
4pm 220g chicken, salad
7pm 2 scoops WPI, nuts mixed
Walk 30min
830pm large steak, veggies
Decided to drop the carbs for a few days, looking soft :/
24/11/12
5am 2 cup EW, cup oat, banana
630am 2 scoop WPI, apple
10am 280g chicken/steak, salad
1pm 280g chicken, salad
4pm 280g chicken, salad
7pm WPI 2 scoop, handful nuts, 30min walk
930pm VERY large steak 3-400g, veg
Tired today (low carbs)
25/11/12
5am 2 cup EW, banana, cup oat
630am 2 scoop WPI, apple
10am 280g steak, salad
1pm same
3pm same
430pm 2 scoop WPI, mixed nuts
6pm 245g chicken breast, BBQ sauce
9pm double pattie, Aussie burger, frys, large chock thick shake
(Cheat meal ready for my 6 plate deadlift x 2 reps tomorrow)Im working on my craft and improving every day!
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12-03-2012, 03:53 PM #23
26/11/12
9am jack3d 2 scoop
2 cup EW, cup oat, banana, punet of blueberries
1015am 2 scoop WPI
Back/rear delt/ bicep
Pullovers 45x15
Underhand pulldown 80x12 - holding contraction 2 sec
Overhand row 90x8 perfect form!
Deadlift 2platex10,8 3plx6, 4platex5, 5platex0, 3platex20!
Supported row 100x8
Rear delt Mach stackx20 drop sets Ss with
DB rear delt 17x15
Alt DB 30x10 each side
Straight bar preacher 35x8
1 arm hammer 20x8
Fuc*en pissed at my deadlift effort today was hoping to pull a PB of 6 plates and could not even get a 5 plater of the floor.. Got 6 reps with 5 plates 2 weeks ago!? I know it must be in my head because my training partner got 20kg on his PB!
Anyway saved the day by getting 20 reps with 3 plates and almost vomited up my protein shake on the last few.
I am thinking it may not be such a good idea to go so heavy anyway, I am a bodybuilder not a Powerlifter so maxing out should not be in my vocabulary. Might pre fatigue with some back extensions before dead lifting next time and try putting some plates under so we are lifting from just bellow knees instead of the floor.
The rest of the session went great! Big jump in strength on alt DB curls and supported rows and preacher curls felt good. I think we have found a good combo of exercises that work well on back day so ill roll with this routine for a while.
Post - 2 scoop WPI, banana, 1 cup oats, mixed berries, honey
-sleep for 2h- (nightshift tonight)
430pm 280g steak, 1 cup rice, veggies, apple, tbl of coconut oil
630pm 2 scoop WPI, punnet of strawberries, mixed nuts
10pm 280g beef mince, 1 cup rice, tbl coconut oil, veg
1am - same above
4am same above
7am 6 whole eggs, 1 scoop extend
Started juice plus again
Slowly increasing my protein intake and adding fats as per my new meal plan. Once I run out of old foods and get all my sups will start the new plan 100%
27/11/12
3pm coffee, scoop WPI
Walk dog and sprints 30min
4pm 1 cup EW, cup oats, 3 eggs, banana
630pm 2 scoop WPI, apple, 1/2 cup mixed nuts
10pm 1/2 chicken, cup of rice
1am 280g beef mince, cup rice, veg, chock bar
4am same above minus chock bar
7am 6 whole eggs, scoop extend, multi
28/11/12
2pm 2 scoop jack3d, scoop extend
6 eggs, cup oats, apple, scoop WPI
Chest/shoulder/triceps
Inc bench 100kgX8 - 2 negatives/forced reps to failure
Inc DB Fly 45X8 Ss
Flat smith 90x6, drop sets
Lateral raise 25x20 Ss - form tight!
Seated DB press 30X15
Dips 40kgX4 - keep weight on Ss
Tri Pushdown 40X15 rest/pause
1 arm Pushdown 31x15
During - scoop extend
Post 2 scoop WPI, banana, cup oats, berries
630pm chicken treat - 1/2 chicken, potato, veg and gravy
930am 1/2 chicken, 1 cup rice, veg
1230 1/2 chicken, cup rice, veg
530am 1/2 chicken, cup rice, veg
730am 4 eggs, 2 beef patties, 1 scoop WPI
Worked an extra nightshift, 6th straight 12h shift and feeling wrecked :/ diet falls apart towards the end of my shifts,, just been getting whole chickens to keep up the protein as i have no time to cook! I need to be better organised and prep all my meals for work on my last day off before I go back on shift.
29/11/12
330pm 1 cup oats, 3 scoop WPI, banana
630pm whole nandos chicken, mixed vegetables
930pm 2 tbl of coconut oil, 3 scoop WPI
12 6 eggs, 1 cup rice, tomato sauce
Changing from nights to days now so more food with each meal as I only get around 4-5 meals in..
30/11/12
8am 1 scoop WPI, black coffee, walk dog 30min
9am 6 eggs, 1 cup rice, 1/2 cup oats
12 - 285g beef patties, 350g sweet potato, 2 tbl coconut oil
3pm 285g beef patty, 350g sweet potato, 2 tbl udos oil, vegetables
- sleep 1h
6pm 285g fish, 1 cup rice, vegetables, 1/2 cup nuts
Walk dog 30min, prac posing
9pm 3 beef patties, 1 cup rice, greens, 2 tbl of olive oil
Was meant to train legs today but not feeling it. I felt like my body needs rest from training and work. Will smash them tomorrow. I am getting my food measurements up to what Kiyoshi wants me to consume. It's a ****load of protein and fats each meal but I can see how ill get bigger and stronger consuming so much. Really enjoyed the fish, rice and mixed nuts meal today
1/12/12
8am 1 scoop WPI, coffee, walk dog 30min
9am 6 eggs, greens, 1 cup oats with mixed berries
1130am 285g mince, 350g sweet potato, 2 tbl udos oil
1pm - out for health lunch with my wife. Chicken, salad
3pm 2 scoop WPI, apple, 2 scoop jack3d
Legs
Squats 180kgx7
45 press 11 plates for 15 reps
45 calf raise 7platesx20, pause then another 8 reps
Leg ext - 1 leg at a time 65x15?
Then both legs at the same time 65x20
Ham curls 65x10 then triple drop set super set with
Lunges 40x11
Seated calf 100x15 drop sets
PB on squats and leg press ) had my foot position a little lower today on the leg press and focused on a full ROM, felt the quads much more. Did the 45 calf raise straight after so i did not have to un load a ton if weight. Squats went well, started with 3 sets of 10 at 40kg and went up in 20kg increments for 6 reps for 5 sets to push plenty of blood in the muscle and get nice and warm, wrapped knees after 3 plates a side and wore my powerlifting belt. I think the most I have ever done with 4 plates a side is 4 or 6 reps so was stoked to bang out 7 I could have got an 8th with a good spot - next time!
Post - 2 scoop extend
Post - banana, 2 scoop WPI, honey, cup oats, mixed berries
6pm 2 scoop extend
7pm - cheat meal burger with double pattie, frys, large chock thick shake
Block chocolate
2/12/12
8am coffee, 2 scoop WPI+tbl udos oil
45min walk on beach
1030am 6 eggs, greens
1pm 3 beef patties, veggies
3pm 2 scoop WPI, tbl udos
6pm mince and veggies
8pm 2 scoop syntha6
Dropped the carbs today as feeling bloated and crap from the cheat meal. Weight is up around 104kg.
Prepped all meals for tomorrow and will start my diet properly Monday
3/12/12
5am 6 eggs, cup of oats with mix berries
630am 2 scoop WPI, apple,1/2 cup nuts
10am 285g fish, cup rice, vegetables
1pm 285g fish, cup rice, vegetables
Had a good start to the day today - all my meals prepped and gym gear ready to train after work...
About 4pm I started feeling nausea and my neck felt tight. I went to the medical centre at work and started vomiting! I thought my neck was out so knocked off early and went straight to the chiro. The chiro took one look at my neck and confirmed
it was indeed my neck. A few quick adjustments and I started feeling better.
I have put my neck out before from doing front squats and felt slightly nauseated but never this bad. Not sure how I did it, has been feeling a bit tight this week - perhaps a combination of work and training. I am thinking maybe it would be a good idea to start doing some exercises to strengthen my neck up.
Anyway messed my nutrition and training up, I was in bed by 7pm and completely lost my appetite for the rest of the day.Im working on my craft and improving every day!
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12-06-2012, 11:02 PM #24
4/12/12
630am 2 slice toast with vegimite and butter
7am cup of oats, mixed berries
6 eggs
10am 285g chicken, cup rice, tbl of olive and udos oil
1pm 285g steak, cup rice, tbl of udos and olive oil
430pm as above
630pm 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d
DB pullover 50x12 Ss
Underhand pulldown 80x12
Barbell row 100x7
Supported row 80x4-drop sets holding contraction
Rear delt - stackx15 drop sets Ss
DB rear delt 17x15
Alt DB 35x7 each side
Machine preacher 30kgx15-forced reps
1 arm hammer 22x6, drop set
Deadlift 4platex10
Good session did not break any records today as I was concerned about my neck, still trained hard though and warmed up well.
Post - 2 scoop extend
2 scoop WPI, banana, mixed berries, 1 scoop vitargo
10pm 200g steak, 350g potato, 2 tbl of olive oil, veggies
12 2 scoop syntha6
Feeling better today, had a massive sleep for over 12 hours and took today off.
5/12/12
8am walk dog 30min
830am 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d
1 cup oats with chia seed and cinnamon
Chest/should/Tri
Inc bench 110kgx6
Chest press 3 platesx10
Bench press 100kgx10 drop sets by 20kg Ss with -
Cable fly 35x20
Lateral raise 27x15 Ss
DB shoulder press 35x10
Dips 40x4 bwx6
Rope Pushdown 27x12 drop set
1 arm cable ext 35x12
We tried a couple new exercises today as I am not feeling the incline flys and smith is the best combo. Switch to chest press but the angle felt wrong - pressing down instead of up. Their is another incline chest press but the angle is to high and it hits the shoulders instead of chest.
Bench press drop sets felt great!! We super set with a cable fly and the pump was sick! We will def incorporate this and in incline DB press instead of fly or chest press so our chest routine will not be;
Incline bench - 1 set to failure with a couple forced reps/negatives
Flat bench - drop sets then super set with cable fly
Incline DB press - 1 set
Post- 2 scoops WPI, 1 scoop extend, 1 scoop vitargo
1pm 285g chicken, cup rice, 2 tbl olive oil
3pm - sleep 1.5h
430pm 285g chicken, cup rice, 2 tbl olive oil
630pm 2 scoop syntha6
10pm 285g chicken, 1 cup rice, 2tbl olive oil
1am 285g beef patty, cup rice, 2 tbl olive oil
730am 2 scoops syntha6, tbl udos oil
Skipped 4am meal to sleep during break at work.
Feeling a bit sick and bloated today - I feel although I am just overloading my digestive system and getting fat eating all this food. Ill talk to Kiyoshi and see what he thinks..
i have got to honest... so far I am not very impressed with Kiyoshi as a coach - he was very quick to respond when I enquired about contest prep but once he got my money was very slow to respond to my emails and questions. I have paid for 6 months but at this stage will def not be working with him for my contest prep, very disappointed.. Hopefully I will be able to work with Matt Porter again.
6/12/12
4pm coffee, 1 scoop WPI, walk dog 30min
445pm 6 eggs, veggies, 1 cup oats with chia seed and mixed berries
630pm 2 scoop WPI, 1/2 cup mixed nuts, apple
10pm 285g chicken, cup rice, 2tbl olive oil
1am same above
4am 350g potato, steak
730am cup oats, 2 scoop syntha6, tbl udos
Chest is sore today!!!Last edited by Zenith; 12-06-2012 at 11:41 PM.
Im working on my craft and improving every day!
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12-12-2012, 07:03 AM #25
7/12/12
130pm coffee, 6 whole eggs, 1.5 cup oats, honey, chia seed
5pm 2 scoop syntha6
Walk dog 30min
8pm cheat meal - whole large pizza
Ice cream
Coming of nightshift today, I was planning on training but felt to shattered. Will destroy legs tomorrow after a big sleep
8/12/12
830am coffee, 1 scoop WPI
6 eggs, 1.5 cup oats, apple, honey, chia seed
Legs
Squats 4 platesx8 reps
45 leg press 13 platesx12 reps
45 calf raise 8platesx20-8 rest/pause
Leg extensions - 1 leg at a time; stackx12 drop sets
Ham curls - stackx 2 reps then drop sets Ss
Lunge 40x15
Seated calf 110x15
Good session, hit some PBs on the squat and leg press again. I need to work on my ROM and form on both. One leg extensions felt good, nice contraction and pump. Need to drop the weight on ham curls and get some quality reps.
Post - 3 scoops extend
1230 2 scoops vitargo, 2 scoops WPI
2pm 350g potato, 285g steak, veg
430pm as above
Walk dog 30min
6pm 2 scoop syntha6, 2 tbl udos oil
Cup of oats
10pm 3 scoop extend
6 whole eggs, vegetables
9-12-12
8am coffee, 1 scoop WPI
30min walk
6 eggs, cup oats
10am 2 scoop syntha6, 2 tbl udos
1pm 285g steak, olives
4pm 2 scoop synth6, apple
7pm 300g salmon, salad
3 scoops extend
11pm 6 eggs
10/12/12
8am coffee, WPI, 30min walk
6 eggs, veg, cup oats, berries
11am 285g steak, 350g potato
2pm 285g chicken, cup rice, 2 tbl olive oil, veg
Back/biceps
DB pullover 55kgx10
Underhand pulldown 80x10, drop set 70x5
Bar Row 100x9
Seated row stackx15, drop set
Back extensions 20x20
Seat alt curl 35x8
Bar preacher 45x8
1 arm hammer 22x8, tripped drop set
Post 2 scoop WPI, scoop vitargo
530pm 3 scoop extend
7pm 285g fish, cup rice, 1/2 cup nuts, salad
10pm 5 eggs, veg
11/11/12
830am 6 eggs, cup oats
Walk 30min
1pm 285g chicken, cup rice, 2 tbl olive oil
4pm 2 scoop syntha6, apple
9pm hungry jacks burger, frys
Hectic day today - spilt my coffee all over myself in the morning... then had to go up to Perth and pick my sister up from the airport. I got ready and packed my stuff and for some reason thought my keys were in my pocket and locked the door, locking myself out of the house! Managed to break in and get my keys and thankfully made it on time. On the way home my sisters new baby started to cry every 10min so we had to pull over so she could feed it. Hence we were very late getting home and the eating plan went to ****eIm working on my craft and improving every day!
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12-15-2012, 11:32 AM #26
12/12/12
8am 6 eggs, veg
1 cup oats with mix berries
12 285g chicken, cup rice, 2 tbl olive oil
4pm same above
6pm same above
2 scoop jack3d pre
Chest/should/Tri
Inc bench 110x6
Bench press 120x5- drop sets by 20kg 5 reps then 20 reps with 40kg
Ss with mach flys 35x20
Inc DB press 30x15
Lateral raise 27x20 Ss
Seated DB press 37x10
Dips 40x6 Ss
Pushdown 27x15
1 arm cable 35x15
Strength was down today as well as appetite. Spoke to my trainer about it and he wants me to try an extra rest day so I am hitting each body part every 8 days. Going to also cut back on exercises, and scrap the drop sets/super sets
Need to bump up the cardio to keep body fat in check!
Post 3 scoop extend
8pm 2 scoop WPI, 1 scoop vitargo
11pm 6 eggs, veg
2am 2 scoops syntha6
13/12/12
10am 1 scoop WPI, black coffee
12 6 eggs, veg, cup oats with berries
3pm 285g fish, cup rice, 1/2 cup nuts, veg
630pm 1 scoop WPI, 1 scoop syntha6, apple, 1/2c nuts
10pm 280g beef patties, 1c rice, 2 tbl olive oil, veg
1am - same above
4am - had a sleep instead of eating in my break
730am 6 eggs, veg, 2 scoop synth6
Went to the chiro today as i am still having some trouble with my neck, may have slept wrong. Got some new stretches to do that hopefully will help.
Going to start doing 45min cardio at 147bpm on non training days. My bodyfat it getting way to high!
14/12/12
3pm 1 scoop WPI, coffee, 30min walk
5pm 6 eggs, veg, 1c oats, berries
630pm 2 scoop WPI, apple, 1/2c nuts
10pm 280g chicken, cup rice, 2 tbl olive oil, veg
1am same above
4am same above
730am 2 scoop syntha, cup oats
15/12/12
2pm 2 scoop WPI, 1 scoop vitargo, tbl MCT oil, 2 scoop jack3d
Legs
Leg Ext 3 sets 20 w/up Ss
Ham curls 65x10, DS 35x15
Squats 3 platesx8
45 press 10 platex20 reps
1 leg extension 65x12 drop sets
90 leg press stackx20
Seated calf 100x12
90 calf 100x30 reps
Trained before night shift. Did squats with out a weight belt or knee wraps to see how strong I really am. .. Left knee felt a bit weak. Struggled with 3 plates.. Also did leg press without knee wraps. Going to start leg day with ham curls as I feel my hammys need the most work. No training partner today.Im working on my craft and improving every day!
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12-15-2012, 11:33 PM #27
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12-16-2012, 01:25 AM #28
Hey Ben did you work with a coach for your show?
I think your right about the de-load.
I figured Kiyoshi is at the top of the game when it comes to natural bodybuilding unfortunately this has not transcended in to a good coach. Not a fan of Layne's approach and don't know of 3DMj?
I think I'll work with Matt Porter again or a local bodybuilder - Craig Winter once my 6 months is up. I find it very difficult to do my own prep as I constantly fret about my diet and training and conditioning lol.Im working on my craft and improving every day!
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12-16-2012, 03:54 AM #29
- Join Date: Oct 2007
- Location: Hobart, Tasmania, Australia
- Age: 42
- Posts: 1,785
- Rep Power: 418
Yeah I used Ben Esgro at Denovo Nutrition - http://www.denovonutrition.com/ , fantastic guy.
I'm with you about doing your own prep, I'll be going it alone next year due to finances, but am fairly confident I can at least come in better conditioning than my last show.
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12-16-2012, 08:48 PM #30
Post- 3 scoop extend
1 scoop syntha6, scoop WPI, scoop vitargo
630pm can coke, snickers bar, cream rice, peach, w/meal chicken, salad sandwich - cheat meal
1030pm 280g chicken, cup rice, 2 tbl olive oil, veg, chock bar
1am same as above coffee chill instead of choc bar
4am same as above, no treats
730am 2 scoops syntha6, 2 tbl udos oil
Ate some **** food last night. Will do a no carb day today
16/12/12
3pm coffee,,WPI, 40min walk
430pm 6 eggs, broccoli
630 1 scoop WPI, scoop syntha6, 1/2c nuts, apple
10pm 280g chicken, nandos sauce, apple
1am same above, no apple
4am same above
730am 2 scoop syntha6, 2 tbl udosIm working on my craft and improving every day!
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