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  1. #31
    ncottee sculpt07's Avatar
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    Morning weight 78.0

    15th November 2012

    Pull Hypertrophy 'A' workout

    Penlay rows 4 sets 60, 80,80,90kg reps 10-15
    Wide grip chins weighted x 4 sets (10-15) slow and controlled making these hard!

    Rear Delt cables 4 sets

    Hammer curls 16kg x 15 reps each arm, 18kg x 24 20 kg x 20 ( progress up next session)
    Z- bar curls 2 x 12 32.5kg
    Last edited by sculpt07; 11-15-2012 at 04:57 PM.
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  2. #32
    ncottee sculpt07's Avatar
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    Originally Posted by 2276 View Post
    Keep it up bro!
    Cheers Cuz! motivation at an all time high

    Vids to come
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  3. #33
    ncottee sculpt07's Avatar
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    New Low morning weight = 77.5kg

    Macros p 220g c 255 f 50g

    Eats yesterday:

    1. Pre workout Whey isolate 20g + banana x 2 (small) p 20 c 27 f 1
    2. Pasta 200g Penne + kangaroo 150g + tomato sauce p 38 c 90 f 5
    3. 3 egg whites + whole egg + 1 can chilli tuna p 31 c 2 f 9
    4. shake WPC + oats p 30 c 25 f 2.5
    5. chicken + asparagus + tomato + 1 pop-tart (brown sugar ) p 31 c 98 f - 15
    6. Chicken fillet with spinach and bacon + potatoes (2 mini) p 31 c 17 f-14

    Cals 2350
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  4. #34
    ncottee sculpt07's Avatar
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    UPDATE - 17th November 2012

    Morning weight 77.7kg

    Legs hypertrophy 'B' workout
    * Seated hamstring curls 4 x 8-15 worked up to 82.5.
    * Stiff leg dead lifts 3 x 12 (90kg), 1 x 8(100kg) (220lbs)
    * leg extensions (slow with good 3/4 sec negative) 4 x 15
    * front squats 4 x 12 with 90kg (198lbs)
    *standing calf raise 5 x 12-15

    Good pump and higher reps than last week.

    Body feeling good but still need more foam rolling ans stretching between leg/back work

    Nick
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  5. #35
    ncottee sculpt07's Avatar
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    Update 18th November 2012

    Morning weight 77.6kg
    Macros still getting killed daily are p210 c255 f55.

    Just got back from a good hypertrophy Push Workout 'B'

    * Hammer strength incline press 3 x 10-15. Started at 30kg per side finished on 42.5kg (40 second sets)
    * Cable crossovers 3x 12 slow and controlled
    * Dumbbell Flat press4 x 10-12 on 32kg (struggled with these doing them 3rd this week)

    * Cable side lateral 3 x 8-12 (rest pause)
    * Arnold press 4 x 8-12 (weak as **** on these, will get there though)

    * Dips 4 x 10 (2 sets weighted 10kg)
    * Single arm tricep rope extensions 2 x 12
    Last edited by sculpt07; 11-17-2012 at 10:37 PM.
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  6. #36
    ncottee sculpt07's Avatar
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    update from 23rd November *morning weight Low of 77.0.
    Looking the leanest i have been so far.

    Macros mild change to p 210 c 250 f 50. (1 reefed every 6th day) or usually hold it until legs/lower day.

    Workout Pull Work 'A' Strength
    - Pendlay rows 5 sets 80,90,100,120,120kg all for 4-8 reps *PR*
    - Weight chins reps under 8- worked up to 30kg hanging from belt *PR*

    -Rear delt machine 4 x 10
    -Barbell shrugs 4 sets. 3.5 pps x 6

    - Hammer curls 25kg for 16 (ready to go up next session but gym was packed so no 27s)
    - Barbell curls 2 x 6-8 (50kg)
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  7. #37
    ncottee sculpt07's Avatar
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    Update: 1st December 2012

    TRAINING
    Training has been going great. PRs on all lifts last week I am amazed at how as i manage to get lighter i have been getting stronger.
    Dead lifts up for 440lbs x 1
    DB bench 42 kg x 7 ( first time since pec tear!)
    Pendlay row 120kg x 4
    Military press (slow and steady up to 60kg x 4)
    Weighted chin ups 30kg attached x 8

    Diet
    Macros still at p210/c250/f50. This has been giving me great energy in the gym and good pumps. Weight has stabilized around 77kg, so i have added in 2 extra cardio sessions per week. 1 will be box jumps x 10 rounds and the other will be a 40 minute LISS session AM.

    Sleep
    6-8 hours per night. This has been tough as i get leaner. Does anyone else find it a bitch to make it through the whole night?
    I originality thought it was hunger but now im not even hungry as i leave some macros till 10pm everyday.

    I am tossing up weather to compete next April.. i guess i will keep pushing and make the call over the next month

    Nick
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  8. #38
    ncottee sculpt07's Avatar
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    no homo/



    More posing and better lighting to come sorry..
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  9. #39
    ncottee sculpt07's Avatar
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    Cool

    Update:
    Re feed yesterday
    Morning weight 78kg with lots of water consumed during the night. Still pushing on with 4 cardio per week and calories @ 2290.

    Tomorrow is Legs hypertrophy B (front squats and still leg dead lifts)

    More soon!

    cheers
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  10. #40
    Registered User bigryan03's Avatar
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    Didn't know you had a log bro?! In for sure. Your back is out of sight dude. Seriously epic stuff.
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  11. #41
    ncottee sculpt07's Avatar
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    Originally Posted by bigryan03 View Post
    Didn't know you had a log bro?! In for sure. Your back is out of sight dude. Seriously epic stuff.
    haha Yeah- gotta write down these lifts somewhere. Cheers for the support bro!

    Keep killing it and im feeding of your vids. Heavy weights being moved
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  12. #42
    Registered User bigryan03's Avatar
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    Originally Posted by sculpt07 View Post
    haha Yeah- gotta write down these lifts somewhere. Cheers for the support bro!

    Keep killing it and im feeding of your vids. Heavy weights being moved
    True that! No problems homie.
    Thanks for watching!
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  13. #43
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    I'm in for this... Need to get some more peeps up in this log too! I think once contest prep season is in full tilt you will see much more activity in this sub-forum. In the meantime, keep taking care of business in and out of the gym my man!
    Stan Beres Jr. - NABBA Competitor

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  14. #44
    ncottee sculpt07's Avatar
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    Originally Posted by demonwareltd View Post
    I'm in for this... Need to get some more peeps up in this log too! I think once contest prep season is in full tilt you will see much more activity in this sub-forum. In the meantime, keep taking care of business in and out of the gym my man!
    Yeah buddy need to get this section pumping!
    Update today: new low 76.7 have been lurking around 1-2 lbs above this.

    Training has been solid to say the least. Strength and energy is there! I'm noticing recovery is slowing a little. Thinking the cardio could be affecting this. I always notice my recovery is slowing when back stays tighter, hips feel kinda heavy and elbow takes longer to warm up.
    Solutions
    - more mobility and foam rolling on off days
    - going to try get 3 nights of 8 hours + sleep
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  15. #45
    ncottee sculpt07's Avatar
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    Update pics from last nights push B Hypertrophy workout:
    *may not seem insane but this is the leanest and dryest my triceps have been.. So I'm happy
    I told myself 4 years ago that If I can ever get a tricep straition then I would never lift again as that was the goal. This now seems attainable!! But quitting training ain't gonna happen!





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  16. #46
    Registered User bigryan03's Avatar
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    DUDE! Fking lean as hell. Your physique...I want!
    What gym in Sydney do you train at?
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  17. #47
    ncottee sculpt07's Avatar
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    Originally Posted by bigryan03 View Post
    DUDE! Fking lean as hell. Your physique...I want!
    What gym in Sydney do you train at?
    Thanks brother! appreciate it massively.

    I used to work @ anytime fitness in lane cove Sydney. Now i usually train at many of the anytime all over the place. Dependent on work/training partners every now and then/ what i am training.
    Most of the time its Pymble anytime fitness or chatty if i hit it early morning.

    Where do you train?
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  18. #48
    Registered User bigryan03's Avatar
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    Originally Posted by sculpt07 View Post
    Thanks brother! appreciate it massively.

    I used to work @ anytime fitness in lane cove Sydney. Now i usually train at many of the anytime all over the place. Dependent on work/training partners every now and then/ what i am training.
    Most of the time its Pymble anytime fitness or chatty if i hit it early morning.

    Where do you train?
    No probs dude. You deserve the props. You have an amazing physique.

    Oh that's wicked. I actually work for fitness first but also have an anytime membership. Typically im around the sutherland/cronulla area when I stay with my parents and when im back on my own in Wollongong I train at the figtree anytime fitness.

    Would be epic to catch a sesh one day! Just dont expect me to keep up
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  19. #49
    ncottee sculpt07's Avatar
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    Originally Posted by bigryan03 View Post
    No probs dude. You deserve the props. You have an amazing physique.

    Oh that's wicked. I actually work for fitness first but also have an anytime membership. Typically im around the sutherland/cronulla area when I stay with my parents and when im back on my own in Wollongong I train at the figtree anytime fitness.

    Would be epic to catch a sesh one day! Just dont expect me to keep up
    haha mate i would be chasing you trust me! your strength is unreal. Lets for sure catch a session.. sounds wicked.
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  20. #50
    ncottee sculpt07's Avatar
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    Update: 8th december

    Same low of 76.7kg (Morning Weight)

    Just did my Push A workout for Strenght.

    * DB Incline press 5 sets of 5 reps with 38kg ( orignally going for 6 but still a PR for me on the incline)
    * Military Press 6 sets of 6 reps with 50kg ( time to progress!!) These are feeling great and flt like i had good speed here also.
    * Hammer strength incline 4 5kg per side 3 sets of 6
    * Db side lat 16kg 3 x 10
    * Tricep bar pushdowns - 2 sets of stack for 6 reps
    * overhead DB extensions 32kg 2 sets of 8 reps (go up next workout)

    More photos and constant updates this week with work being quiet
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  21. #51
    Registered User bigryan03's Avatar
    Join Date: Nov 2009
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    Originally Posted by sculpt07 View Post
    haha mate i would be chasing you trust me! your strength is unreal. Lets for sure catch a session.. sounds wicked.
    Haha not so sure about that. Strength is fleeting as I get lighter But yea definitely keen for a workout mate. I'm off uni till Feb so lets work something out.

    Originally Posted by sculpt07 View Post
    Update: 8th december

    Same low of 76.7kg (Morning Weight)

    Just did my Push A workout for Strenght.

    * DB Incline press 5 sets of 5 reps with 38kg ( orignally going for 6 but still a PR for me on the incline)
    * Military Press 6 sets of 6 reps with 50kg ( time to progress!!) These are feeling great and flt like i had good speed here also.
    * Hammer strength incline 4 5kg per side 3 sets of 6
    * Db side lat 16kg 3 x 10
    * Tricep bar pushdowns - 2 sets of stack for 6 reps
    * overhead DB extensions 32kg 2 sets of 8 reps (go up next workout)

    More photos and constant updates this week with work being quiet
    Damn you weigh fking nothing for how much muscle you carry. In for updates and pics!

    Digging the workout set-up too. Lots of volume and heavy weights...PROPS!
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  22. #52
    ncottee sculpt07's Avatar
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    Quick update before i train some Push
    Yesterday did strength B leg workout.

    - Lying hamstring warmup 3 medium weight sets
    - Stiff leg dead/Romanian 5 sets of 6 on 140kg (felt heavy, possible because it was an early morning session)
    - Front squats got up to 3 sets on 100kg (still getting back into) Felt really good and powerful out of the bottom 1/4
    - Single leg extensions
    - Seated calf raise 4 sets of 6

    Short and sweet with less volume than hyper day.

    Morning weight 76.5 kg

    MOARR asap
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  23. #53
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    Weight looks to be doing some good things bro!
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  24. #54
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    ^^ cheers brother!

    Sorry for the time between updates... Big NEWS:

    As of the 19th of Jan i will be working with 3dmj i have hired them to prep me for upcomming show in early April.

    As of right now the weight is around 76kg in the morning. I have kept calories around the same as they are still doing the job. Keen to see what the boys have to say about the training and prep and cant wait to step on stage for the first time

    16 weeks left BOOM!
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  25. #55
    Registered User bigryan03's Avatar
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    Originally Posted by sculpt07 View Post
    ^^ cheers brother!

    Sorry for the time between updates... Big NEWS:

    As of the 19th of Jan i will be working with 3dmj i have hired them to prep me for upcomming show in early April.

    As of right now the weight is around 76kg in the morning. I have kept calories around the same as they are still doing the job. Keen to see what the boys have to say about the training and prep and cant wait to step on stage for the first time

    16 weeks left BOOM!
    AWWWWW YEAHHHHHH!!!!!!! I think this has been brought up before but I believe we're doing the same show??
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  26. #56
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    Merry Christmas to all!!

    Update
    Morning weight 75.4kg Getting lighter now

    Trained push yesterday
    *Incline db 37.5kg 5 x 5
    *Machine press 4 sets
    *Overhead press 55kg 3 x 7s ( will add an extra set next workout)
    *Db side laterals 15kg 4 x 10 (form feeling better on these as i get deeper into the cut)
    * cable push downs
    * skull crusher decline bench with cables attached + 10kg each side

    Overall feeling pretty strong and rested from my deload last week. First time i have ever used these and they will now become consistent every 4-5 weeks.

    Marcos still the same at p210 c250 f50.

    Begin working with Alberto from 3dmj on the 19th Jan so hopefully big things in 2013
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  27. #57
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    Originally Posted by bigryan03 View Post
    AWWWWW YEAHHHHHH!!!!!!! I think this has been brought up before but I believe we're doing the same show??
    ha ha getting excited dude! 16 weeks sounds like a lot but it is fast going by. Cant wait to be on board with 3d.
    I have locked in the 2013 dubbo natural show in early April. I may then do a bit of a jump around like yourself.

    Time to get shredded big fella

    Boom!!
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  28. #58
    Registered User bigryan03's Avatar
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    Originally Posted by sculpt07 View Post
    Merry Christmas to all!!

    Update
    Morning weight 75.4kg Getting lighter now

    Trained push yesterday
    *Incline db 37.5kg 5 x 5
    *Machine press 4 sets
    *Overhead press 55kg 3 x 7s ( will add an extra set next workout)
    *Db side laterals 15kg 4 x 10 (form feeling better on these as i get deeper into the cut)
    * cable push downs
    * skull crusher decline bench with cables attached + 10kg each side

    Overall feeling pretty strong and rested from my deload last week. First time i have ever used these and they will now become consistent every 4-5 weeks.

    Marcos still the same at p210 c250 f50.

    Begin working with Alberto from 3dmj on the 19th Jan so hopefully big things in 2013
    Originally Posted by sculpt07 View Post
    ha ha getting excited dude! 16 weeks sounds like a lot but it is fast going by. Cant wait to be on board with 3d.
    I have locked in the 2013 dubbo natural show in early April. I may then do a bit of a jump around like yourself.

    Time to get shredded big fella

    Boom!!
    Merry Christmas to you too bro!

    Damn you're getting lighter every damn day dude. I cannot wait to see what you bring to the stage. Great to have you on the team too. Have you been added to the 3DMJ HQ yet?
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  29. #59
    ncottee sculpt07's Avatar
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    Originally Posted by bigryan03 View Post
    Merry Christmas to you too bro!

    Damn you're getting lighter every damn day dude. I cannot wait to see what you bring to the stage. Great to have you on the team too. Have you been added to the 3DMJ HQ yet?
    ha ha yeah the weight is certainly dropping bro!
    Have a fair bit more to lose around sides and lower back to be ready but this should be a good first show. Legs are small but im hoping i can get diced enough to make them look sharp

    I have the logins for the client resources is that what you meant? So far i am super impressed with the coaching and how professional yet loyal their setup is.

    Keep Pushing hard dude
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  30. #60
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    Pic updates:
    1 week ago


    Tonight post leg workout- weight 75/76kg night time






    Macros today p201 c 262 f 50
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