Rise of power

[Zenith]

-My mental and physical journal to back to competition in 2014-

I started a log here back at the beginning of the year with the goal of competing in the INBA September state titles. Unfortunately my wife and I separated in May and I went though some very difficult times so the competition plans were put on hold until the 2014 season. I am feeling rejuvenated and ready for another contest prep the year was not a waste and I continued to train even doing a 4 week powerlifting cycle hitting some new PRs with a 270kg deadlift, 150kg incline bench and a 220kg squat I was planning on doing a meet in October but have been experiencing some lower back pain and tightness so ill see how my body feels over the next few weeks.

I just got back from holidays and had a week off training so looking forward to getting back in the gym and eating some good food to make some improvements before I start cutting for May.

Assessment results;
Date 24/9/13
Time 11:15am
-
Weight (Kg) 106.5kg

Shoulders 131
Chest Relaxed 115.5
Chest Expanded 124
Waist 95
Hips 109
Thigh (R/L) 63/62
Arm (R/L) 41/41
Arm (R/L) Flexed 40/40
Calf (R/L) 40/39.5

chest 6.2
abb 10.8
thigh 11.8
bicep 5.6
tricep 8.2
subscap 7.2
supra 14
lower back 13.6
calf 6
9 Site Goal;
9 Site Total; 83.4
LMM 91kg
Body Fat % 14.56%
Body Fat (Kg); 15.5

I don't have a solid training or nutrition plan in place yet, at this stage I am just getting back to eating good food and training hard. Ill gradually tighten things up as it get closer to my show.

Having trouble posting my starting pics but ill try and get them up in the next few days

[IK9]

In for this! Good luck.

[TakedaShingen]

I'm in on this for sure.

[Zenith]

24/9/13
7am fresh veg juice, 200g mince, 3 eggs, 1c oats
1030am 3x95 tuna and oil, handful mixed nuts/seeds
130pm 200g mince, 1c basmati rice, 1/2 avocado, olives
530 2 tin tuna, 50g mince, 1.5c bas rice, pineapple
7pm pre - 2s vitargo

Back
Lat Pull down w/ups, stackx12,10,10
Chins 8,6,6,6
Seated wide Row stackx3x10
U/h Bar rows 40x12, 60x10, 80x8
Deadlift 80x12, 120x8
Under hand PD 60x4x12 super set with back ext 4x20
Behind neck pd 3 sets
+ Biceps/traps

Was planning on starting another powerlifting cycle today but my lower back is tight and sore on the right side. Deadlifts felt uncomfortable. Did not follow a set routine, I just went by feel.

Post 1s of hydro whey, froz berries, banana, 1/2c oats, tbl coconut oil
11pm 3 eggs, steak, vegetables - had to force feed not hungry

25/9/13
8am black coffee, 30min walk
9am veg juice, bowl oats, 2s WPI
(Not hungry?)
1230 steak, 3 eggs, vegetables
130pm chicken salad with avocado, orange juice (out for lunch)
-1h nap-
4pm 1.5c basmati rice, 200g chicken, Tbl udos oil, veg
Couple handfuls of mixed nuts/seeds
630pm 395g sweet potato, 2s WPI
During training: 2s vitargo

Calves/abs/Chest
Calves; super set seated and standing calf - did not count reps just focused on stretch and contraction
Abs: SS dec & rev crunch 3 sets
Inc bench w/ups 100kgx6
Flat DB 40,50,60,65x6reps
Chest press 100x8- drop sets
UH Cable flys 4x15 35kg
20min xtrainer

Good session strength on the pressing movements was solid. Nice pump

Post - 1s hydrowhey, 1 banana, 1/2c oats, mix berries, tbl coconut oil
11pm 3 eggs, steak, vegetables

*I think the shakes are suppressing my appetite. My body dose not tolerate dairy well anyway so I have ordered some raw vegan protein. When that arrives I'll cut all dairy/WPI shakes...

26/9/13
9am 5 whole eggs, 1c oats, 1 banana
Vegetable juice
1230 395g sweet potato, 215g steak, veg, 1c sunwarrior protein
3pm 1.5c Baz rice, 200g chicken, tbl of udos oil, veg
Pre 2s sunwarrior, 1s c4

Quads
Leg ext 3x20 w/ up
Squats 120x10, 140x4,6
45 LP 4plx4x15
Leg ext 7 sets 15
Stretching

Back felt good today! Form felt great on squats and moved some good weight. Had a bit of a headache while training though, not sure why may be that my traps/neck is tight

Post shake- 1s hydro whey, 1c oats, mixed berries, tbl coconut oil
8pm 3 whole eggs, steak, veg

27/9/13
430am 4 eggs, 1c oats, banana (run out of eggs!)
630am 2s sunwarrior, 1 apple, 1/2c mixed nuts/seeds
10am chicken, sweet potato, apple
1pm chicken, sweet potato
4pm chicken, rice
7pm 2s WPI, 1.5c mix berries, tbl udos

28/9/13
430am fresh juice, eggs, oats?
630am 2s sun warrior, apple
10am chicken, rice, veg
1pm same
4pm steak, rice, veg, apple
7pm 2s vitargo, 1s WPI

Shoulders
Seat DB press 4x10x35kg
Lat raises 7x15x12.5kg
Smith vehind neck press 3 sets
Single arm lat raise 4 sets
Rear delt machine super set with DB rear delt 4 sets each
Alt front raise 3 sets

Good sesh, did my heavy compound with seated DB press then just chased the pump with various angles and exercises

Post - 1s hydro whey, 1/2 box of chocolates (cheat meal)

29/9/13 - low carb
430am 5 eggs, vegetables
630 3s sun warrior, mix nuts/seeds
10am mince, veg
1pm same
4pm same
7pm 2s vitargo, 1s of wired

Arms - super set biceps with triceps, high volume. Trained with a friend today and spent a bit of time showing her good form hence I lost the pump a bit between sets.

Post - 1s hydrowhey, 1 auzie burger, 1 chicken fillet burger and large gets from HJs

Had a couple cheat meals over the weekend. Will clean it up this week

[Zenith]

24/9/13
7am fresh veg juice, 200g mince, 3 eggs, 1c oats
1030am 3x95 tuna and oil, handful mixed nuts/seeds
130pm 200g mince, 1c basmati rice, 1/2 avocado, olives
530 2 tin tuna, 50g mince, 1.5c bas rice, pineapple
7pm pre - 2s vitargo

Back
Lat Pull down w/ups, stackx12,10,10
Chins 8,6,6,6
Seated wide Row stackx3x10
U/h Bar rows 40x12, 60x10, 80x8
Deadlift 80x12, 120x8
Under hand PD 60x4x12 super set with back ext 4x20
Behind neck pd 3 sets
+ Biceps/traps

Was planning on starting another powerlifting cycle today but my lower back is tight and sore on the right side. Deadlifts felt uncomfortable. Did not follow a set routine, I just went by feel.

Post 1s of hydro whey, froz berries, banana, 1/2c oats, tbl coconut oil
11pm 3 eggs, steak, vegetables - had to force feed not hungry

25/9/13
8am black coffee, 30min walk
9am veg juice, bowl oats, 2s WPI
(Not hungry?)
1230 steak, 3 eggs, vegetables
130pm chicken salad with avocado, orange juice (out for lunch)
-1h nap-
4pm 1.5c basmati rice, 200g chicken, Tbl udos oil, veg
Couple handfuls of mixed nuts/seeds
630pm 395g sweet potato, 2s WPI
During training: 2s vitargo

Calves/abs/Chest
Calves; super set seated and standing calf - did not count reps just focused on stretch and contraction
Abs: SS dec & rev crunch 3 sets
Inc bench w/ups 100kgx6
Flat DB 40,50,60,65x6reps
Chest press 100x8- drop sets
UH Cable flys 4x15 35kg
20min xtrainer

Good session strength on the pressing movements was solid. Nice pump

Post - 1s hydrowhey, 1 banana, 1/2c oats, mix berries, tbl coconut oil
11pm 3 eggs, steak, vegetables

*I think the shakes are suppressing my appetite. My body dose not tolerate dairy well anyway so I have ordered some raw vegan protein. When that arrives I'll cut all dairy/WPI shakes...

26/9/13
9am 5 whole eggs, 1c oats, 1 banana
Vegetable juice
1230 395g sweet potato, 215g steak, veg, 1c sunwarrior protein
3pm 1.5c Baz rice, 200g chicken, tbl of udos oil, veg
Pre 2s sunwarrior, 1s c4

Quads
Leg ext 3x20 w/ up
Squats 120x10, 140x4,6
45 LP 4plx4x15
Leg ext 7 sets 15
Stretching

Back felt good today! Form felt great on squats and moved some good weight. Had a bit of a headache while training though, not sure why may be that my traps/neck is tight

Post shake- 1s hydro whey, 1c oats, mixed berries, tbl coconut oil
8pm 3 whole eggs, steak, veg

27/9/13
430am 4 eggs, 1c oats, banana (run out of eggs!)
630am 2s sunwarrior, 1 apple, 1/2c mixed nuts/seeds
10am chicken, sweet potato, apple
1pm chicken, sweet potato
4pm chicken, rice
7pm 2s WPI, 1.5c mix berries, tbl udos

28/9/13
430am fresh juice, eggs, oats?
630am 2s sun warrior, apple
10am chicken, rice, veg
1pm same
4pm steak, rice, veg, apple
7pm 2s vitargo, 1s WPI

Shoulders
Seat DB press 4x10x35kg
Lat raises 7x15x12.5kg
Smith vehind neck press 3 sets
Single arm lat raise 4 sets
Rear delt machine super set with DB rear delt 4 sets each
Alt front raise 3 sets

Good sesh, did my heavy compound with seated DB press then just chased the pump with various angles and exercises

Post - 1s hydro whey, 1/2 box of chocolates (cheat meal)

29/9/13 - low carb
430am 5 eggs, vegetables
630 3s sun warrior, mix nuts/seeds
10am mince, veg
1pm same
4pm same
7pm 2s vitargo, 1s of wired

Arms - super set biceps with triceps, high volume. Trained with a friend today and spent a bit of time showing her good form hence I lost the pump a bit between sets.

Post - 1s hydrowhey, 1 auzie burger, 1 chicken fillet burger and large gets from HJs

30/9/13 day>night shift
930am 1s sunwarrior, 30min walk
1030am 5 eggs, 2c oats

Calves, abs, lower back,
+ chins and dips
20min xtrainer

Started with calves today super set 45 calf raise with seated calf kept the pace moving and HR up

2pm 1c oats, 1s of hydro whey & sun warrior, banana, mix berries
-sleep 2h-
430pm veg juice, 3 tin tuna, basmati rice

2/10/13
2pm fresh veg juice, bas rice with 3x95g tuna
Up and go energy drink
430pm?
7pm 2c bas rice, 200g beef mince
8pm block choc...

Felt scattered today after nightshift can't remember what I ate at 430. Only 2-3 meals so diet went to **** :/

3/4/13
4am veg juice, 5 eggs, 1.5c oats
9am 1s WPI, mix nuts/seeds
12 200g mice, Baz rice
3pm as above
5pm fish, Baz rice

Quads
Leg ext
45 leg press
Squats
Leg ext

Pushed for time today as I had a dinner date so just smashed quads. Went heavy on the 45 leg press building up to a set of 10pl a side for 15. Went a bit lighter on squats banged out 4 sets of 10 with 2 pl a side - focused on good form, pulling down with the Hammys and driving from the glutes, contracting the quads
Short and sweet today!

9pm 3 beers, steak, mash, salad

4/10/13
7am 1s sunwarrior, coffee, 30min walk
8am 5 eggs, 1.5c of oats
1030am 1s WPI, 1s sunwarrior, 1c oats, mix berries, kale, tbl coconut oil
130pm fish, Baz rice, salad, 1/2avo
5pm 200g mince, Baz rice, 1s WPI
Pre - 1s vitargo, 1s wired
Hams/calves/back/biceps
Ham curls
Stif deads
45 calf ss with seated calf
Walking lunges
Lat pull downs
Bar rows
Underhand PD
Deadlifts
Seated row
Alt FB curls

Huge session - took 1.5h. I thought I would step it up today since yesterday was short and sweet and I only did quads. I felt strong and explosive on lunges and deadlifts. Got a nice pump in the back and arms

Post 1s hydrowhey, 1s sunwarrior, 1/2c oats, mango, berries and kale, tbl coconut oil
12 6 eggs with salsa

Been adding kale to my shakes since I have read good things about it. Can't even taste the stuff

[Zenith]

6/10/13
8am 1s sunwarrior, coffee
30min walk
9am 6 eggs, greens, fresh veg juice
1pm coconut oil, mince, greens, potato

Arms
Super set biceps and triceps - various exercises chasing the pump managed 6 reps with 3 plates on the close grip bench then did drop sets to failure

Post - 1s hydrowhey, 1s sunwarrior, banana, kale
530pm chicken, 1/4 avocado
-3 beers-
8pm 2s of sunwarrior, tbl udos oil

Dropped the carbs back today, I'll go low carb tomorrow as well on my rest day. Got a massage today, feeling great
Needed to get some things from the shops but they were closed, will go tomorrow

7/10/13 - non training/low carb
4:30am tsp coconut oil, mince, 4 eggs, greens
630am 1s WPI, 1s sunwarrior, handful of mixed nuts/seeds
10am chicken, vegetables, 1/2 avo
1pm as above
4pm as above (no avo)
7pm 1s WPI, 1s sun warrior, small banana, tbl udos

8/10/13
430am bowl oats, banana,2s sun warrior
630 2 tin tuna, handful nuts/seeds, apple
10 mince&rice
1 as above
4pm as above
7pm 1s hydo, 2s vitargo

Chest/calves
Inc press 100x5
Flat Smith 4x6 80kg
Mach flys 4x12
Super set calves

Not as strong today as I usually am on incline. Average session..

Post 1s hydro, 1s sun warrior, kale, tbl coconut oil, 1/2c oats
12 large steak, vegetables

9/10/13 - day>night
9am coffee, 2s sun warrior
30 min walk
Large bowl oats
Pre 2s vitargo

Legs
Leg ext w/up
Squats 4x10 3pl side
45 press 5plx4 set 15
Leg ext ss ham curls 4 set
Walk lunges 3 laps 20

Squats wiped me out for the rest of the session. Good mind muscle connection today and form on squats felt good

Post - 1s hydro, 1s sun warrior, Gatorade, snickers bar
Tbl coconut.
430pm 3 Tin tuna, rice, fresh juice
Cherry ripe
630 1s sun warrior, 1s WPI, nuts/seeds
10pm chicken, rice
1pm sleep, few handful nuts/seeds
4am chicken/rice
7am 1s sunwarrior, 1s WPI, tbl udos, 1/2c oats

10/10/13
2pm 6 eggs, rice, fresh veg juice
530pm box of hot chips
630pm large steak, sauce
10pm 1/2 chicken, avocado, salad
1am beef sandwich, coffee chill
4am 3 handfuls of mixed nuts/seeds
730am 2s sunwarrior, 1/2c oats, banana, tbl coconut oil

Diet went to **** last night. Was my last night shift. Craving junk food for some reason

11/10/13
2pm 1s sunwarrior, 1s isolate, mixed berries/fruit, tbl peanut butter
4pm banana bread, coffee, chicken
5pm 2s WPI, bowl oats
Pre 2s vitargo

Should
Seated DB press 40x6,10,8,6
Smith behind neck 20x12,15,15,15
Side laterals super set with upright rows - 3 sets each
DB rear delt ss with machine rear delt 3 sets each
3 sets cable laterals
3 sets front raises

Had good energy today considering just come off night shift with little sleep. Figured I would smash shoulders today since they are are a smaller muscle group then do back tomorrow when I am rested and fresh.

10pm 5 eggs, steak, rice, salad

Doing the volume training has been a good change of pace from the brutal smolov powerlifting cycles I did. My body feels much less beaten up but my strength is suffering and I am not progressively getting stronger with this style of training. I think I'll give it another 4-5 weeks then go back to a 3 day a week HIT training that I have done in the past with good results in strength gains

12/10/13
6am 2s sunwarrior, fresh veg juice, 30min walk
6 eggs, 1c oats

Back/biceps
Did some high volume and chased the pump again. Everything is feeling good except deadlifts - not sure what's going on with them but I have lost strength and they feel uncomfortable. May be that my back is out? I pulled 270 a couple months ago but am struggling with 160 now. Not sure wat the fuk is going on... Apart from that good sesh

Post - 1s hydro, 1s sunwarrior, 1c oats, banana, mix fruit, coconut oil
2pm kebab with the lot
5pm apple, almonds
7pm seafood platter, 3 beers
In Perth today

13/10/13
7am banana, almonds, 2 bacon/egg muffins
11am sushi
12:30 chicken rolls, fruit salad
330 3x95g tuna, rice
7pm 6 eggs?
In Perth today for a bodybuilding comp. ate ok considering the circumstances. Tired today as got little sleep last night, I will rest up and smash it tomorrow

15/10/13
Diet?
PB on legs - 180x6 - 4pl

16/10/13 * rest day
> low carb day
4am bowl oats, banana
630 1s WPI, 2s sun warrior
10am chicken, veg, 1/2 avo
1pm same above
4pm as above
7pm protein shake, udos oil, 1/2c oats

17/10/13
7am coffee, 1s sun warrior
30min walk
8am 6 eggs, 1c oats
Veg juice
1030am bowl rice, 3 tin tuna, banana
1230 bowl oats with mixed nuts/seeds, 2s WPI
-sleep 45min-
345pm bowl rice, mince
Pre - 2s vitargo, 1s wired

Calves/abs/chest/triceps
Epic session!!! I won't list the full workout or it will take foreva, trained for almost 3h benched 140kgx7, 160x2 did various exercises and included drop sets and forces reps to failure. Got a crazy pump in my chest and arms! I think the combination of a rest day followed by a good sleep/nap and all the meals set me up for a great session

Post - Shake; 1s hydro, 1s sun warrior, 1c oats, banana, mango and mix berries, tbl coconut oil
17/10/13
430am bowl oats, veg juice
630 2s sun warrior, 1s whey, almonds
10am 200g mince, rice, tin tuna
1pm 200g mince, rice, tuna
4pm 3 tin tuna, rice
7pm 2s vitargo, 1s wired

Shoulders
DB press 40x6, 45x6, 50x5 - spot
High volume moderate weight and giant sets for the rest of the session, intensity was high and great pump!

Post - 1s hydro, 1s sun warrior, tbl coconut oil, mixed fruit, banana, 1c oats
12 2 tins tuna, rice

[Zenith]

6/10/13
8am 1s sunwarrior, coffee
30min walk
9am 6 eggs, greens, fresh veg juice
1pm coconut oil, mince, greens, potato

Arms
Super set biceps and triceps - various exercises chasing the pump managed 6 reps with 3 plates on the close grip bench then did drop sets to failure

Post - 1s hydrowhey, 1s sunwarrior, banana, kale
530pm chicken, 1/4 avocado
-3 beers-
8pm 2s of sunwarrior, tbl udos oil

Dropped the carbs back today, I'll go low carb tomorrow as well on my rest day. Got a massage today, feeling great
Needed to get some things from the shops but they were closed, will go tomorrow

7/10/13 - non training/low carb
4:30am tsp coconut oil, mince, 4 eggs, greens
630am 1s WPI, 1s sunwarrior, handful of mixed nuts/seeds
10am chicken, vegetables, 1/2 avo
1pm as above
4pm as above (no avo)
7pm 1s WPI, 1s sun warrior, small banana, tbl udos

8/10/13
430am bowl oats, banana,2s sun warrior
630 2 tin tuna, handful nuts/seeds, apple
10 mince&rice
1 as above
4pm as above
7pm 1s hydo, 2s vitargo

Chest/calves
Inc press 100x5
Flat Smith 4x6 80kg
Mach flys 4x12
Super set calves

Not as strong today as I usually am on incline. Average session..

Post 1s hydro, 1s sun warrior, kale, tbl coconut oil, 1/2c oats
12 large steak, vegetables

9/10/13 - day>night
9am coffee, 2s sun warrior
30 min walk
Large bowl oats
Pre 2s vitargo

Legs
Leg ext w/up
Squats 4x10 3pl side
45 press 5plx4 set 15
Leg ext ss ham curls 4 set
Walk lunges 3 laps 20

Squats wiped me out for the rest of the session. Good mind muscle connection today and form on squats felt good

Post - 1s hydro, 1s sun warrior, Gatorade, snickers bar
Tbl coconut.
430pm 3 Tin tuna, rice, fresh juice
Cherry ripe
630 1s sun warrior, 1s WPI, nuts/seeds
10pm chicken, rice
1pm sleep, few handful nuts/seeds
4am chicken/rice
7am 1s sunwarrior, 1s WPI, tbl udos, 1/2c oats

10/10/13
2pm 6 eggs, rice, fresh veg juice
530pm box of hot chips
630pm large steak, sauce
10pm 1/2 chicken, avocado, salad
1am beef sandwich, coffee chill
4am 3 handfuls of mixed nuts/seeds
730am 2s sunwarrior, 1/2c oats, banana, tbl coconut oil

Diet went to **** last night. Was my last night shift. Craving junk food for some reason

11/10/13
2pm 1s sunwarrior, 1s isolate, mixed berries/fruit, tbl peanut butter
4pm banana bread, coffee, chicken
5pm 2s WPI, bowl oats
Pre 2s vitargo

Should
Seated DB press 40x6,10,8,6
Smith behind neck 20x12,15,15,15
Side laterals super set with upright rows - 3 sets each
DB rear delt ss with machine rear delt 3 sets each
3 sets cable laterals
3 sets front raises

Had good energy today considering just come off night shift with little sleep. Figured I would smash shoulders today since they are are a smaller muscle group then do back tomorrow when I am rested and fresh.

10pm 5 eggs, steak, rice, salad

Doing the volume training has been a good change of pace from the brutal smolov powerlifting cycles I did. My body feels much less beaten up but my strength is suffering and I am not progressively getting stronger with this style of training. I think I'll give it another 4-5 weeks then go back to a 3 day a week HIT training that I have done in the past with good results in strength gains

12/10/13
6am 2s sunwarrior, fresh veg juice, 30min walk
6 eggs, 1c oats

Back/biceps
Did some high volume and chased the pump again. Everything is feeling good except deadlifts - not sure what's going on with them but I have lost strength and they feel uncomfortable. May be that my back is out? I pulled 270 a couple months ago but am struggling with 160 now. Not sure wat the fuk is going on... Apart from that good sesh

Post - 1s hydro, 1s sunwarrior, 1c oats, banana, mix fruit, coconut oil
2pm kebab with the lot
5pm apple, almonds
7pm seafood platter, 3 beers
In Perth today

13/10/13
7am banana, almonds, 2 bacon/egg muffins
11am sushi
12:30 chicken rolls, fruit salad
330 3x95g tuna, rice
7pm 6 eggs?
In Perth today for a bodybuilding comp. ate ok considering the circumstances. Tired today as got little sleep last night, I will rest up and smash it tomorrow

15/10/13
Diet?
PB on legs - 180x6 - 4pl

16/10/13 * rest day
> low carb day
4am bowl oats, banana
630 1s WPI, 2s sun warrior
10am chicken, veg, 1/2 avo
1pm same above
4pm as above
7pm protein shake, udos oil, 1/2c oats

17/10/13
7am coffee, 1s sun warrior
30min walk
8am 6 eggs, 1c oats
Veg juice
1030am bowl rice, 3 tin tuna, banana
1230 bowl oats with mixed nuts/seeds, 2s WPI
-sleep 45min-
345pm bowl rice, mince
Pre - 2s vitargo, 1s wired

Calves/abs/chest/triceps
Epic session!!! I won't list the full workout or it will take foreva, trained for almost 3h benched 140kgx7, 160x2 did various exercises and included drop sets and forces reps to failure. Got a crazy pump in my chest and arms! I think the combination of a rest day followed by a good sleep/nap and all the meals set me up for a great session

Post - Shake; 1s hydro, 1s sun warrior, 1c oats, banana, mango and mix berries, tbl coconut oil
17/10/13
430am bowl oats, veg juice
630 2s sun warrior, 1s whey, almonds
10am 200g mince, rice, tin tuna
1pm 200g mince, rice, tuna
4pm 3 tin tuna, rice
7pm 2s vitargo, 1s wired

Shoulders
DB press 40x6, 45x6, 50x5 - spot
High volume moderate weight and giant sets for the rest of the session, intensity was high and great pump!

Post - 1s hydro, 1s sun warrior, tbl coconut oil, mixed fruit, banana, 1c oats
12 2 tins tuna, rice

18/10/13??
8am bowl oats

19/10/13??

20/10/13 - changeover day
2pm 6 eggs, oats
4pm 2s sun warrior, veg juice
7pm big steak, potatoes, veg
2s sunwarrior
Block choc

21/10/13
8am coffee, 6 eggs, oats
30min walk
1030am 2s sun warrior, apple
1230 big steak, potatoes, veg
330 2x95 tuna, rice, apple
630 as above no apple
Pre - 2s vitargo, 1s wired

Chest/calves/abs
Inc flys 3 sets
Dec 3plx7 reps+1 forced

After decline I alternated between fly and pressing movements. Did chins and dips between sets as well as some laterals for shoulders. Average session compared to last week

Post - 1s sun warrior, 1s hydro, tbl coconut oil, oats, banana and mixed fruit

[Zenith]

Starting off season pic compared to best ever contest condition... Lots of work to do!

BDB.jpg

[Zenith]

31/10/13

8am coffee, 6 whole eggs
30min walk
Large bowl oats with berries
12 3 sushi rolls, wheatgrass shot
1pm 1s WPI
3pm bowl rice with mince beef
-sleep 1h-
5pm 2 handfuls mixed nits/seeds, banana, 1s
Good session, trained with a mate and the intensity was high. Strong on the DB press with good reps

Post - 1s hydrowhey
930pm 2x95g tuna with bowl white rice

11/11/13
9am 6 eggs, bowl oats with blueberries, strong black coffee

I trained early with a mate today and felt a bit flat although still managed to get a decent pump in the triceps. Biceps were still sore from when I hit them on back day. I'll stick to training late arvo from now on, I always train better after 3-4 meals and get a better pump

Post - mix berries, 2s WPI, 1s vitargo, oats, tbl coconut oil
330pm mince & pasta, 2s sunwarrior
5pm handful walnuts
7pm mince & pasta, 1/2 avocado
11pm 6 eggs with veg, bowl of oats with blueberries

Ive had a couple set backs the last few weeks with a rib injury and drinking to much alcohol on my bday.

I have been slack with my nutrition and training diary! Need to get back on track and keep it up. I also need to start consistently weighing/ measuring my food and tracking my macro intake.

My goal is to win the overalls next year in May and to do that I'll really need to take things to another level!!!

12/11/13
9am bowl oats with blueberries, 6 eggs
12 mince&pasta, apple, 1s sunwarrior
3?
5pm 2 95g tuna, bowl white rice

Legs

Good session, pre fatigued quads with leg extensions and leg press before squats. Still managed some good reps and weight on squats. Was planning on doing lunges also but had to cut the session a little short to get home in time to chat to my coach.

Post - 2s vitargo, 2s sunwarrior
9pm 6 eggs, chicken sausage, veg

I have decided to compete in the IFBB show in March. It was a bit of a late decision but I feel it is a good one as my motivation and focus is now on the prize!

13/11/13 - rest day
430am fresh veg juice
630 2s sunwarrior, 1c oats
10am mince&pasta, 1/2 avo
1pm as above
4pm mince&pasta
730 2s WPI, 1s sunwarrior, blueberries, tbl udos
30min brisk walk
2 chicken sausages with tomato sauce

14/11/13
430am fresh veg juice
630am 1.5c oats, 2 s sunwarrior
10am 2c white rice, chicken, veg, green apple
1pm as above, no apple
5pm as above
7pm

Got a killer headache today. Not sure why. Could be dehydration as it was hot today but I think I drank plenty water, may be that my neck it out, not sure. Seemed to be a pressure/stress headache as it got worse the more reps I did each set. Had to take 2 nurofin on the drive home.

Post 2s sunwarrior, coconut water, oats, kale, blueberries
1130pm 4 chicken sausages, tomato sauce

15/11/13 day>nights
9am 1s sunwarrior, coffee, 30min walk
10am 6 eggs, bowl oats, blueberries, banana

Abs/hams/back
Dec ss rev crunch 3 set
1 leg ham Curls 3 sets
Walking bar lunges 3 laps
Chins 8,8,8,6
Bar rows
Tbar rows
Uh/oh pd fst7

Post 2s vitargo
2s sun warrior, 1s WPI, oats, berries, kale, tbl coconut oil,
430pm 2 tin tuna in oil, white rice, apple
630 2s sun warrior, walnuts
10pm 1/2 chicken, rice
1pm 1/2 chicken, rice

16/11/13
11am bowl oats with blueberries, 6 eggs

Calves/should
Giant sets for calves and shoulders today. Got a decent pump. Tried to focus mostly on the medial delt for shoulders. Did not feel like heavy pressing today hence the giant sets. Did 20min intervals after on the cross train

Post 1s vitargo, 2s sunwarrior, kale, blueberries, tbl coconut oil,
Gatorade
6pm 1/2 chicken, rice, vegetable
10pm 1/2 chicken, rice, veg



17/11/13
230pm veg juice, bowl oats with blueberries, 1 egg

Arms
> giant sets for triceps
Alt DB curls 32x3x10
EZ bar curls 21s

Good quick session, got a good pump in the triceps with giant sets. Had to cut biceps a bit short to get ready for work in time.

Post 3s sun warrior
1L Coconut water
630 5 eggs, 2c white rice, chicken, 1/2c walnuts
10 T-bone steak, rice, veg
1pm T-bone steak, sassage, rice, veg
4am bit of chicken 1/2 avocado
7am 6 eggs, 3s sun warrior

18/11/13
230pm 1s sun warrior, coffee
30min walk
330pm bowl oats with blueberries, 6 eggs
630 2s sun warrior, walnuts, apple
930 roast beef, rice, veg
1230 as above
330 2s sun warrior, 1/2 avo
> early knock

19/11/13
1130am bowl oats, coffee, 1 egg
230 5 eggs, 2s sun warrior
Roast beef, rice, veg
5pm 2 tin tuna, bowl rice

Legs. Started with single leg ext - did whole stack 20 reps. Leg press 4-5 sets 15 reps building up in weight.
Everything went well up until squats my training partner said my hips were swinging to the right so I backed off after the 2nd set finished with lunges, straight deads

Had a quantum touch session today to put my hips/ back in alignment - not sure it worked after today. I probably should have rested today

Post- 2s vitargo
2s sun warrior, 1s WPI, blueberries
1130pm 6 eggs, bowl oats


21/11/13 - rest day
930am 2s sunwarrior, coffee, 30min walk
Bowl oats, banana, 6 eggs
1pm 2 chicken sausage, 1c white rice, apple
4pm 2s sun warrior, 1s WPI, 1 banana, blueberries, tbl udos
7pm chicken, vegetables
11pm 6 eggs

Only 5 meals today. Need to get my **** sorted - will be much easier once I get a plan.. CNS felt fried today so rested up. Mowed the lawn and cleaned the house so that would have burnt plenty of calories

22/11/13
8am coffee, 30min walk
9am bowl oats, berries, apple
12 banana bread, 2s sun warrior, 1s WPI, berries
3pm chicken, rice, apple
-sleep 1h-
5pm 2c rice, chicken

Back
High volume giant set training

Post 2s sun warrior, 1 banana, berries, kale, 1c oats
2 chicken sausages with tomato sauce

I can feel my lower back and hips are out again... This is getting ridiculous and frustrating as I am having to get adjustments every 2nd week! I am going to try unilateral training for a while and cap my squat weight @ 100kg super strict form to see if that helps

Single leg ext
Single leg 45 press
Single leg ham curls
Squat - max 100kg super slow/controlled and not too deep
Single lunges with leg on bench

28/11/13
Got sick with a sinus infection Sat so decided to take the week off training as I am probably overdue for a rest week anyways. Feeling much better today
I have been slack with my nutrition but will get a meal plan from my coach tomorrow and plan on starting my prep Monday 15 weeks from the IFBB show in March. I'll also get a dexa scan tomorrow so that will be interesting to see if I have put on any muscle since I had the last one in 2011. I can't wait to get the plan and start implementing some regimented eating and cardio into my days. I always feel much better when my nutritionist on point and my fitness and strength is improving!
I think I have figured out why my hip and lower back is going out of alignment - got a mate to video my squat and sent it to coach, he noticed right ankle supernation effecting knee > hips > back this is my plan to re-align
> Chiro
> massage
> change shoes to more ankle support when training legs
> ankle mobility stretches and stretches from Chiro and myotheripist both daily and after training.
> Band around knees when squatting to work adductors
> Abducter machine work on leg day
> unilateral leg training
> Master single leg squats

2/12/13
430am coffee, banana

Ok officially starting my prep for the IFBB today with 15 weeks to go! I had all of last week off as I got sick at the start of the week and figured I was due for a week off anyway. I caught up with my coach last week and we put together a new meal plan which I am looking forward to starting. I enjoy all the foods on it and it is simple and easy to prep/follow so their should be no issues I have ordered creatine mono, extend and greens which I will introduce into my diet when they arrive. I will also be using ALA an chromium with my carb meals later down the track. I'll be weighing myself morning before my first meal and night after my last meal and doing progress pics every 2 weeks to closely monitor any changes.

3/12/13
Did squats yesterday and my hips are still twisting even with the more supportive footwear. In the vid it looks like my feet are positioned unevenly. Might try squatting on the smith machine and see how that goes
Diet was to plan but had an extra scoop of vitargo before training
Chest/ bicep session went well

4/12/13 - days>nights
Feeling whipped today! Legs are destroyed. Slept in till 11am and had 2 coffees before I felt ready to hit the gym. Trained hamstrings/calves then just did 20min steady state cardio after training. Just took it easy today and did not push to hard. Stretched out Hammys after training then had a nap when I got home

5/12/13
Dropping weight quick! - Down 2.3kg in 3 days. I did not get enough tuna so diet was a bit off tonight. Had a big rump steak, prob 450g with vegetables @ 10pm. I'll talk to my coach tomorrow, modify my meal plan then go shopping and prep my meals for days off.
Rest day today did not do weights but got outside for some cardio since it was a nice day. 30min brisk walk with some sprints

6/12/13
Got up about 2 today had oats/shake/ banana then trained shoulders/triceps
Tried smith machine press but did not feel good because the machine is on an angle. Going to swap for behind neck press or another exercise. Used the pins on the smith for close grip triceps and that felt great - I could really engage my triceps on the contraction.
Had nandos with chips and corn for a cheat meal

7/12/13
Diet was good today. I got all my meals in and prepped for the next few days. I just need to make sure I take all my supplements.
Back/traps/ rear delts
Much less volume than I am used to doing for back but I feel my strength will progress quickly.

8/12/13 - rest day
Hamstrings are very tight today! Must have been from walking on the incline yesterday. I've been stretching them out in the mornings after my walk and back stretches so hopefully that will help. Did some good posing prac today - set up my iPhone to record and critique stoked with how quickly my conditioning is improving. I'll practice for an hour every day on my days off

9/12/13
Diet was on point today. Smashed quads and calves. Surprised how weak I was on smith squats. Struggled with 80kg for 8 reps.

10/12/13
Diet was to plan to day. Had to have a nap in the arvo, feeling shattered after legs yesterday. I think my stretching and core work is paying off - my back def feels allot better
Chest/biceps; strength is back up - banged out 8 reps on incline bench with 100kg on the bar followed by 3 drop sets that smoked my chest. Went up in weight on flys and pullovers also.

11/12/13
Legs are sore today including my Hammys most likely from waking lunges. Their is no way I could hit Hammys hard tonight so I'll rest up and hit them tomorrow. Diet has been to plan today. Back to WPI shakes instead of the sunwarrior protein.

12/12/13
Had a headache when I got home from work today - probably due to dehydration. Smashed the water back and drank 1Lof coconut water to no avail. Managed to get thru shoulders but only did a half assed tricep session. Headache would get worse during each set. Only had 1s vitargo during training with extend. No post vitargo - lost appetite. Weight down to 103kg. Pissed off!

13/12/12
Watched a movie last night instead of doing my meal prep hence I was rushing around today trying to get everything ready.. Need to be more disciplined and have everything ready the night before.
Smashed Hammys/calves and did a good 20 min hit cardio session, felt great after!
Had a decent sleep before night shift