Yak's stretttcccchhhhiiinnnnggg for the prize

yakabebe · 10-02-2009, 06:57 AM

How quick time has flown.

Did a journal prepping for the State title over here in Queensland Australia. Was a 4 week prep and its come and gone - in a heartbeat! Heres the link if you want to review it - had alot of my thinking and preparation rationale in it

Managed to get Goal #1 - the State title and qualify for the Nationals on Oct 24 09.

Along the way got talked into doing another Federations State titles and again - did what I didnt expect and managed to jag the win. So now there are two National titles up for grabs. Right into it BIG TIME now and cant wait!

One on Oct 11 and the other on Oct 23/24

Both require me to travel all the way from here down to Sydney and back which is about as far as Maine to Florida. Brings all sorts of issues like water and food management and a bit of water retention due to high altitude air travel. Something I didnt really think about till now! If you have the luxury of flying way early - no dramas. But we're gonna fly in the night before so its a bit of an issue.

For those interested (and I've sort of moved past a #'s analysis at this stage) as now its all visual but using calipers and a 3 site measure (thigh, abdomen and chest) total skin folds are 6mm.
Height ~5'10"
Weight: ~80 kg

My weak point in presentation has been my lower back and glute/hammie insertion so I track a skinfold at the rear position. At the start 4 weeks ago it was 17mm. A week and a half ago it was ~6mm

All gonna be checked again tomorrow I think but as I said at this stage the #'s matter little - its what your eyeball is telling ya!

MY GOAL btw - is to compete with clear striations in my glutes. Get that done - I figure everything else will take care of itself!!!!!

Diet is BORING:
Meal 1: 7 egg whites w/spray-on olive oil
Meal 2: 170gr cooked chicken breast
Meal 3: 170gr cooked chicken breast
Meal 4: 7 egg whites w/spray-on olive oil
Meal 5: 170gr cooked chicken breast
Meal 6: 40g protein shake

Conventional wisdom often says that at this stage to cut out shakes as a meal and go with the food. Seems the thermogenic nature of digestion etc is more in your fat loss interest than shakes. I've decided to go another route as I simply cant stomach food at bed time and rather than that along with my ever-increasing urine wake-ups during the night I decided to do my own thing!

No cheat meal this Saturday night

Cardio is 6x50-60" per week,

Training is 3 days a week with
1. Back & rear delts
2. Legs
3. Chest & side + front delts
4. Bis and tris

This is a marked change since the last cycle and allows for a higher volume of work for each group - ya need the extra day, but

Also 3 ab sessions with calves and traps thrown in.

Supplementing is staying the same with:
BCAA 3x3 per day
Creatine Maalate ~5g/day
Beta Alanine ~6 gr/day
Zeus (testosterone enhancer) 2 & 3 p/day
Fish Oil capsules - 3x3 p/day
Multivitamin
Vitamin B complex
Metamucil
Dialene 2x2 (fat metaboliser)

Tonight we did Chest and front and side delts

4x10-12 Incline Bench Press all sets around the 90-100kg
4x10 Seated Bench Press Machine set on 75kg and followed by pushups to failure - got it to 10 and a bit each time
4x10-12 Inclined Dumbbell Flys with 28kg
4xBW Dips to failure 17,17,15,13

4x12 Side Delt raise 13kg Dumbbells
4x12 Front Raises 13kg Dumbbells
4x15 Alternating Cable Side Raises with 15kg

Tomorrow AM its Bis and Tris

For those interested heres the progression of form over the past 4 weeks or so up to last week end

This was 4 weeks ago

These two were 2 weeks ago

This was last weeke end

Sort of CAN see the striations in the glutes.....

rpaul11 · 10-02-2009, 01:08 PM

I may have been late to the last one...but I'm first to this one

yakabebe · 10-02-2009, 06:23 PM

Quote:

Originally Posted by rpaul11

I may have been late to the last one...but I'm first to this one

Welcome!

Back from mornin w/out.

Body fat measure is all good. 3-site is still 6mm and the back is down to 5mm.

Bi's and Tri's this AM:

4x12x 35-40kg Cable Tricep pushdown
4x12x 11 plates Kneeling Tricep Cable Extension
4x12x100kg Tricep Pushdown Machine

4x12x30kg p/side Standing E-Z Curl Barbell Curl
4x12x25kg p/side Preacher Curl
4x12x18kg Single Alternating Preacher Curl

Cardio today is two times up and down the "hill" in my backyard. The road is 3.3km and the "goat track which goes
up the face, if you like, and thru the bush...is a bit shorter but really intense!!

rpaul11 · 10-02-2009, 06:34 PM

nice workout. and great pic...I've always wanted to visit your country

yakabebe · 10-02-2009, 06:43 PM

Quote:

Originally Posted by rpaul11

nice workout. and great pic...I've always wanted to visit your country

Cmon down!!!

Fact is i am a Yank! From the Bronx. Got drafted in 68 - got a bit banged up in Hue and married an Aussie girl and that was in '72. Been here ever since.

Great spot where I am - near the Great Barrier Reef. Only about 180,000 people here but we got a pro basketball, pro football team and a pro soccer team. 30,000 seat Stadium. A casino. A very large University the largest Army and RAAF base in Oz and all built on or very near the beautiful Pacific.

Sort of like paradise up here but we get so used to it...ho hum...

From my house:

rpaul11 · 10-02-2009, 06:48 PM

<<<<<<<<<<<<<<<< envious. Some day. 4 things I wanna do....see the outback, snorkel the great barrier reef, cross the big bridge over sydney harbor....and drink beer

yakabebe · 10-02-2009, 06:51 PM

Quote:

Originally Posted by rpaul11

<<<<<<<<<<<<<<<< envious. Some day. 4 things I wanna do....see the outback, snorkel the great barrier reef, cross the big bridge over sydney harbor....and drink beer

Mate. If you wanna keep up over here...you're gonna need to reverse those priorities!!!

Beer is KING here!! And the Alcohol level is a fair bit higher than things like Bud or Pabst

ever1964 · 10-02-2009, 08:40 PM

I'm in to follow your progress Yak. Looking good and strong motivation. Nice views you got there. I live 5 minutes from the Atlantic, but it doesn't look like that.

jeffaus · 10-03-2009, 05:54 PM

Im in Yak, was waiting for you to start this thread. Looking forward to seeing your progress mate and hopefully taking out the national title/s. Its a nice part of the world where you are, relaxed layback lifestyle. Ive spent many a good time in your home town over the years. It would be getting nice and warm up there this time of year to. We had 33 c here yesterday and you guys are usually a few degrees warmer. How do you find it training in the heat. Im asking because I actually love training in the heat as opposed to the cooler months.

jeffaus · 10-03-2009, 05:58 PM

Quote:

Originally Posted by yakabebe

Mate. If you wanna keep up over here...you're gonna need to reverse those priorities!!!

Beer is KING here!! And the Alcohol level is a fair bit higher than things like Bud or Pabst

Your right Yak, beer is king the further North you go in Aus and the last time I was in the US, I went to a bar for a few drinks and remember thinking to myself that BUD was like drinking flavoured water, definately was the lower alcohol level.

yakabebe · 10-04-2009, 03:18 AM

Cardio today was brutal. Two times up the 2.9km hill - running down which I find better value cardiovascularly than walking. The 2nd tiem was up the "goat track" which ius all step made of either ggranite features which means the steps are at time 3x the height of a normal step or there are long runs of wooden stairs about 2x the height.

Whee..as the temp was 30C

Tonight punished abs. Did a giant set of 15 reps at each station and 4 sets in all:

1.Weighted ab crunchs (using straps on the lat pull down machine)
2.Lying crunchs
3.Hanging Leg Lifts
4.Ab Roller
5.Bicycle
6.6kg Medicine ball side to side w/ torso at 45 deg.

Off to the Northern part of New South Wales (about 1600kms) to do an assessment and have to overnight in Sydney at the Stamford.

Food and water are the challenge.

Made sure my seat on the plane was at the rear and on the aisle. Probably have about 5-6 "pitstops" in the flight

yakabebe · 10-06-2009, 03:00 AM

Didnt get any cardio done today as I was travelling back from Sydney

Did back and delts this PM

Back:
4x10-12 Wide Grip Pullups Bodyweight
4x12 Seated Cable Rows 7 plates on machine
4x12 T-Bar Rows - Narrow grip - 40kg
4x12 Lat cable pull down - 90kg

Shoulders:
Superset X4
12xDB Side raises
12xDB Front raises
12xDB Bent-over Rear Delt raises

Finished off with:

Shrugs 4x12x45kg
Hyper-extensions 4x12

Water is up around the 8 liters. Commence some herbal diuretics tomorrow.

Prep for this show is looking to be a bit different with a fat load the night before rather than a carb load like last week and well see how we go. Havent had any carbs whatsoever for about a 10 days now. And feeling it.

A quick pose tonight showed really neat striations thru the glutes.

The "gold standard" for me!

stayfit2008 · 10-06-2009, 05:27 AM

where did yuo get the fat load plan from?? I use fat along with carbs,..may carb and fat load earlier this time,..so how does you peak week look now?

yakabebe · 10-06-2009, 05:43 PM

Hi Chris

The fat load is one of the different methods I've trialled to gain that fuller look on the day.

I and carbs have this unholy relationship and like a tempestuous woman - I dont know from one moment to the next how they are going to mess with me!!!

So with another contest about two weeks out and with a desire to continue to lean off in the interim - I've gone with the fat load and then on the Sat $ Sun sticking with fat and protein and minimal to low water.

My week this week is pretty much the same as its been before with high protein, very low to nil carbs - NO FRIGGIN ASPARAGUS - and a lowish to moderate fat content.

Still working out at a higher volume level and making sure no injuries are likely so the form is great and the movements are those my bod is really familiar with - particularly for my neck and back.

One thing different this phase.

I've changed form tri-creatine maalate back to the monohydrate.

I find that its easier on my gut but also I get a better volumising effect on the muscles and it seems to manage the subcutaneous water better.

OldManSkinny · 10-06-2009, 07:13 PM

Congrats and CONGRATS! on your two wins. The pics really show you lean and defined. Striations in the glutes--man, you are setting yourself up for some thin skin. But you are well on your way, from the looks of it.

It sounds like you are cutting back on the cardio?

yakabebe · 10-06-2009, 09:04 PM

Quote:

Originally Posted by OldManSkinny

Congrats and CONGRATS! on your two wins. The pics really show you lean and defined. Striations in the glutes--man, you are setting yourself up for some thin skin. But you are well on your way, from the looks of it.

It sounds like you are cutting back on the cardio?

Thanx mate - long time, no hear. How were you holidays. Jealous, I am!!!

Cardio - yea scaled it back a fraction due to work commitments and just not finding the
time.

Did a rather brutal one on Sunday and that has really hit my legs - big time!!!

Last one tomorrow evening.

The guy who competes with me at the top level is 61 kgs and his striations - got to see em to believe em. Ridges that you can almost
put a finger in....

NOTE: his fingers were used - not mine..

On an aside, I find the journaling a sort of frustrating experience

Whilst it does represent the efforts being made _ I more see it as an opportunity to share ideas and bounce strategies etc off
one another

Unfortunately there appears to be many many readers but the input is pretty sparse

Feels often like I'm sitting here talking with myself

Maybe I am...

rpaul11 · 10-07-2009, 05:29 AM

Yak....I gotta say that your training is much beyond the level I am at. I am reading along...just really don't have much to add that will likely help you. Like your fat load...I finally am grasping the concept of a carb load and ya throw that one out there

yakabebe · 10-07-2009, 05:53 AM

Quote:

Originally Posted by rpaul11

Yak....I gotta say that your training is much beyond the level I am at. I am reading along...just really don't have much to add that will likely help you. Like your fat load...I finally am grasping the concept of a carb load and ya throw that one out there

Chuckle....

Not to worry. Just saying Hi! is all thats needed at times.

Today we did chest

4 exercises, 4 sets x 12 reps - little if any rest other than the rotation of the training partners (2 others)

Inclined bench press Smith Machine x 95kg
Incline Dumbbell Fly x 28kg
Seated Bench Press Machine followed by push ups (85kg - got out 12,11,19 and 8 darn!!!!)
Dips B/w - deep and no lockout 17,15,13,13

Tomorrow Bi's and Tri's & last session of cardio. Wanted to do a long walk thru the Strand (on the beach) - trouble is too much water needing to escape my body - gonna have to do it in the gym where the toilets are real close!

Also gotta say something is up with my conditioning - I'm not that vascular generally except around show time
with a good pump, some wine, a few carbs and the the adrenalin

Yet last night and tonight.... the vascularity is wicked. Lovin it!!!

D/K why which is a bit of a bother = wondering if its leanness and the change to creatine monohydrate.

stayfit2008 · 10-07-2009, 06:29 AM

Well,..if it's any consulation,..I'm changing up my peak week training this time around for my Oct 17th show. I am training with Jason Theobald aka (scoobysnacks)http://www.nattynutrition.com/Home.html. He incorperates a front load system of carbs early on in the week then tapers off. I have been looking into this and it makes alot of sense. You familiar with that,..2 days after the show hugeness! well,..this technique dials that into show day! Very excited for my Peak Week next week!

yakabebe · 10-07-2009, 06:34 AM

Quote:

Originally Posted by stayfit2008

Well,..if it's any consulation,..I'm changing up my peak week training this time around for my Oct 17th show. I am training with Jason Theobald aka (scoobysnacks)http://www.nattynutrition.com/Home.html. He incorperates a front load system of carbs early on in the week then tapers off. I have been looking into this and it makes alot of sense. You familiar with that,..2 days after the show hugeness! well,..this technique dials that into show day! Very excited for my Peak Week next week!

I'll watch with ultra-keen interest.

This weekend is one thing but I am at liberty to try something different in a fortnight for the next although that does give me butterflies just thinking of using carbs.....

stayfit2008 · 10-07-2009, 06:58 AM

Quote:

Originally Posted by yakabebe

I'll watch with ultra-keen interest.

This weekend is one thing but I am at liberty to try something different in a fortnight for the next although that does give me butterflies just thinking of using carbs.....

I got to see up front in person some of his clients in my last show,..they dominated the conmpetition. He does something called Depleted Cell absorption.

rpaul11 · 10-07-2009, 12:43 PM

Hi Yak

yakabebe · 10-07-2009, 02:41 PM

For those following.

Heres some pics taken last night after w/out. I'm happy.

Guff · 10-07-2009, 02:52 PM

Very impressive

rpaul11 · 10-07-2009, 03:09 PM

you should be happy...you are lookin great.

yakabebe · 10-07-2009, 05:55 PM

Quote:

Originally Posted by Guff

Very impressive

Thanx. Looking forward to draining some subcutaneous fluuid and filling up on the day. Colour and lights!

Quote:

Originally Posted by rpaul11

you should be happy...you are lookin great.

BLUSH...thanx. Nice when things go according to a vision.

jeffaus · 10-08-2009, 03:59 AM

Quote:

Originally Posted by yakabebe

For those following.

Heres some pics taken last night after w/out. I'm happy.

Just stopping in Yak, mate you looked awesome at the state championships and now it seems to me you have taken it a step further looking at these pics. I went back to the pics I took from the gold coast 2 weeks ago to make sure I wasnt seeing things. What stands out to me in particular is the extra definition in the abs. It seems incredible for 2 weeks but the crevices in your abs are definately larger, even around the rib cage area, there seems to be more definition. Have you changed your ab routine or increased it or would you put it down to a change in diet since GC show. BTW, looking awesome mate, go get that title.

Cheers

Jeff

stayfit2008 · 10-08-2009, 05:27 AM

Great conditioning Yak,..whats your weight now?

rpaul11 · 10-08-2009, 05:30 AM

morning Yak

yakabebe · 10-08-2009, 05:32 AM

Quote:

Originally Posted by jeffaus

Just stopping in Yak, mate you looked awesome at the state championships and now it seems to me you have taken it a step further looking at these pics. I went back to the pics I took from the gold coast 2 weeks ago to make sure I wasnt seeing things. What stands out to me in particular is the extra definition in the abs. It seems incredible for 2 weeks but the crevices in your abs are definately larger, even around the rib cage area, there seems to be more definition. Have you changed your ab routine or increased it or would you put it down to a change in diet since GC show. BTW, looking awesome mate, go get that title.

Cheers

Jeff

Thanx Jeff. The past two weeks its just been more of the same. Last carbs were at end of the Gold coast weekend and since then its been high protein low fat and no carbs with w/outs and cardio.

Also been using Zeus and Dialene which may have really helped.

Hoping to do well this weekend and then take it to a new level 2 weeks later at the ANB titles

Quote:

Originally Posted by stayfit2008

Great conditioning Yak,..whats your weight now?

Hi Chris. This AM was 77kg and maybe a little lower by tomorrow. Did my last w/out this PM - bi's and tri's again. Cardio for an hour and now its get ready for Sat/Sun!