One man's journey to the Natural Olympia

[fittofattofit]

2 of the guys are competing..one is20 and the other is 40.

What do you mean landmine...my imagination is running riot?

One of these --- the original ones were a round disc at the base so they really did look like land mines



Are you all competing in the same shows? It's a pretty good age spread ... 20 ... 40 ... 60

Finished bis and tris tonight

Triceps

Warmed up with 4 or 5 sets of skull crushers - just light mauinly warming up and loosening up for the ....

Weighted Dips
The thing I focus on here is quite the narrow grip and an upright posture and a deep flex to the floor
4 sets x 10-12 reps x 40kg on belt
1: 12
2: 12
3: 11
4: 11

Over to the Cable tower and I get a rope and tie a big know in it and do one arm tricep pushdown
2 sets x 15kg x 12 reps

Then turn and do Overhead One Arm Tricep Extensions
2 sets x 12 reps x 15kg

BURN has officially set in

Finish the tris off with Standing Tricep Pushdown but with a stirrup

This allows the hand to be palm down and this is different to the knotted rope as that has the palm facing the torso
2 sets x 15kg x 12 reps

Bis

Seated Dumbbell Alternating Curls
All sets to 15 reps
Not a lotta rest between sets...maybe 60-70 sec
1: 10kg
2: 12.5kg
3: 15kg
4: 17.5kg
5: 20kg....got to 12.

Finished off with Concentration Curls
All sets to 12 reps
Here I use a benach seated on end and let the db hank an position self so the it actually goes beyong the midfline of the thigh...this allows for a real deep strecth of the bi and the avsolutely best ROM I can muster.

The curling action is very strict...NO BODY MOVEMENT!!! and a S Q U E E Z E at the top
1: 7.5kg
2: 10kg
3: 12.5kg
4: 15kg

HIIT

5" warmup...cadence ~105-110
7 x 30 sec on setting 15 on recumbent bike - flat out effort
1:30 recovery with high cadence
End with 3" winddown

Home for footy!

I like your descriptions Yak ... it gives a real idea of how intensely you train for that MMC. You still get some very heavy lifts though ... dips + 40kg for 10-12 reps and going deep is beast. Seated DB curls are very strong as well. The concentration curls sound painful

And your footy isn't real footy .... real footy is Aussie Rules

[yakabebe]

One of these --- the original ones were a round disc at the base so they really did look like land mines



Are you all competing in the same shows? It's a pretty good age spread ... 20 ... 40 ... 60


I like your descriptions Yak ... it gives a real idea of how intensely you train for that MMC. You still get some very heavy lifts though ... dips + 40kg for 10-12 reps and going deep is beast. Seated DB curls are very strong as well. The concentration curls sound painful

And your footy isn't real footy .... real footy is Aussie Rules

Hahahaha about the footy.

Looking at my last post looks like I was pissed as when I pushed "send"

[Lou1se]

Impressive work Yak! The supersets to keep the heart/cardio rate up would kill me. And you've done a great job on dropping your fat levels. Good to see the adjustments along the way. It's also interesting to see the positive effects of having a little carb each day on strength levels.

I suspect the dizzy, spewy session had a lot to do with the high intensity and low cals. How much water are you taking in each day? Mr and Mrs Lactic Acid and kids wanna know I'm very curious about how you like to manipulate your water intake when close to and on the day of the competition. Are you playing around with anything else to help give you the look you want when you step up on stage?

You are truly inspiring and I appreciate your comments, detailed instructions with added video and pics. Helpful too. Thanks for that! I forget what else I was going to ask but I'll save it for another time.

I wish our gym had a hack squat machine. I was bitterly disappointed recently to see a brand new sitting calf press machine taking up valuable space at our gym. Tempted to give management my Wish List

You must be very pleased with the progress. Photos show you've got this cut working for you too. Nice job! :-)

[yakabebe]

As always..thanx for the supportive commnets

Re the look Im after this year Im doing it...a bit different in terms of WHEN I will be ready. In past years I worked on the timing so I "peaked" at the OLympia

This year I am seeking to peak wayyyyyyyyyy earlier...bring my best to the Nationals and then hold that level...have a few things I'll share as we work thru that phase

Saw you were MIA for a wee while...hope all is well over there!

[securekey]

Any thoughts on the diet coke yet? I would imagine it's a bit early to determine anything but thought I would see how it is going.

[yakabebe]

Any thoughts on the diet coke yet? I would imagine it's a bit early to determine anything but thought I would see how it is going.

I am certainly sure I am sleeping better....not surprising when one considers just how much caffeine I have removed from my system - much of it after 5 PM!

As far as its impact on the metabolism...it was always going to be a tuff call to parse out ITS impact

But I can say that here I am....in late July ...about 8 weeks out from 1st contest and I still have carbs every day...250 gr of sweet potato at lunch. In past years I have been off carbs on a 4:1 day cycle to try and get the fat moving.
Im stil losing fat and not doing as much cardio as in past years

My take is that the metabolism is kicking along better this year.

As to why....like I said a bit hard to say is the lack of the sweeteners but really its the only thing thats substantially different this year to the past 5-6 years

[securekey]

Interesting. I haven't had diet coke in a few weeks now. I figured I would give it a try after reading your post. Like you said it is a bit early for anything conclusive but I feel like things are moving quicker than normal. Placebo perhaps??? Hard to say...

[yakabebe]

Interesting. I haven't had diet coke in a few weeks now. I figured I would give it a try after reading your post. Like you said it is a bit early for anything conclusive but I feel like things are moving quicker than normal. Placebo perhaps??? Hard to say...

Cant see it being a placebo

Chest tonight and the body fat

Flat Bench Smith Machine Press
2 sets x 15 x 40kg per side
2 sets x 12 x 42.5kg per side
2 sets x 10 x 45kg per side
2 sets x 8 x 50kg per side..got 7
2 sets x 6 x 50kg GOT EM!!!

Still as strong as ever...no sign of weakness other than endurance lag due I guess to glycogen depletion

Flat bench Incline dumbbell Fly
2 sets x 15 x 32.5kg
2 sets x 12 x 32.5kg
2 sets x 10 x 32.5kg
2 sets x 8 x 35
2 sets x 6 x 35kg

Great pump

Over to the Inclined Bench Press
2 sets x 12 x 30kg a side
2 sets x 12 x 35kg a side
2 sets x 10 x 37.5kg a side
2 sets x 8 x 40kg per side

Chest is tired!

Aint done yet.......!

3 x Superset Dips and Pushups
All dip sets to 15 reps
DONE!
1: 15 pushups
2: 13 pushups
3: 14 pushups

Body Fat
Body fat
14 June
3 site measure
Chest 4mm
Abs 8mm
Thigh 7mm
19mm...aiming for <6mm sum total

28 June
Chest 3.5mm
Abs 7mm
Thigh 5mm
15.5mm...aiming for <6mm sum total

17 July
Chest 3mm
Abs 6mm
Thigh 4mm
13mm...aiming for <6mm sum total

31 July
Chest 3mm
Abs 5mm
Thigh 4mm
12mm...aiming for <6mm sum total

Started to measure the fattest part of what Id call my "rear love handle"
Tonight 8mm

All good

WOW!!!
Just checked last year at the same time....have a look..

WAYYYYYYYYYYYYY Ahead! Plan working!

What IS confusing is the weight difference although all my training partners tell me Im looking big and much fuller than least year but theres a huge difference in the weight. My carb depleted brain interprets that as Ive lost mass but all the signals are I havent...dont know what to make of it.

Thinking that becasue I didnt put on nearly as much thatthe fat in the viscera may be a lot less and its the difference

My weight btw tonight was 82 neat

http://forum.bodybuilding.com/showth...#post727223143
07-29-2011, 11:29 PM
Tested yesterday and geeezz I hate it when I feel like I've stalled
Weight: 90.8kg (199.7lb)
16mm (3 site skin fold).....lost 3mm
Target <6mm for the 3
Also measure the rear "love handle"site
Started at 22mm
Today 12. No change

[fittofattofit]

Great work on the cutting and maintaining the strength ... strong benching on that smith machine with the 50kg per side
Nice to be ahead of the pace on the prep as well .. 7kg lighter and well ahead on the skinfolds.
Of course, I just grabbed my own love handles to check and I'd have a long way to go to get to even 8mm ..... it's depressing but to get down to your current bodyfat I'd be girlscout weight

[yakabebe]

Back tonight

SEated Wide Grip Lat Pulldown
2 x 8 x 65kg
2 x 10 x 70kg
2 x 12 x 75kg

Seated Lat PullDown Machine


2 x 8 x 50kg a side
2 x 10 x 55kg a side
2 x 12 x 50kg per side

Seated Hammer Row Machine
Sort of similar to this but not...same sort of action

2 x 8 x 35kg a side
2 x 10 x 35kg a side
2 x 12 x 35kg a side

Seated Cable Row with wide grip handle
This one!

2 x 8 70kg
2 x 10 x 75kg
2 x 12 x 80kg

Finished off with 4 sets of Straight Arm Lat Pulldown
4 x 14 x 55kg
We do em this way

but ran across this vid and may try it this way next time


Home for fish and salad

Standing by...wife's father is gravely ill and may not make it thru the night or weekend...91 and not out

[yakabebe]

Big weekend

2 longggggggggg cardio sessions
1 HIIT
Shoulders
Bis and Tris

One session done
A few pics of the scenery...part of the world that is awesome!

[yakabebe]

Bis and tris

The gym was blacked out due t a smash into the power pole bnearby...emergency lights only...good to see me and a couple of hard core guys battling thru. The # of folk that came and went home without working out was amazing...soft cocks!

Bis

Standing Dumbbell Curl
1: 10kg x 15 reps
2: 15kg x 12 reps
3: 20 kg x 10 reps
4: 20 kg x 10 reps
5: 20 kg x 10 reps
6: 22.5kg x 8 reps

Cable Tower One Arm Curls with Stirrup

I use the low position and using 10kg I keep my elbow in and behind the midline of the torso and turn the body sort of sideways...this allows for:
1: the full range of motion and
2: the accentuated supination of the hand - I keep it in this postion foe the entire action
5 sets x 12-15 reps each arm
One arm after the other and straight back to the other arm so there is no rest for each arm other than the time it takes to do the arm set

Tris

One arm Rope Cable Tricep Pulldown
5 sets x 15 reps x 15kg each arm

Again no rest as you alternate the arm


Standing Cable Tower Overhead Tricep Press
5 sets x 15 reps x 45kg
Just like this little sweetie


Shortish session but the intensity was very high with the no pause sets.

Home to my fish and lettuce~!

Long cardio tomorrow and shoulders!

[Lou1se]

Sorry to hear about your FIL's diminishing health Yak.

Great work and good job with the cutting.

Lovely area to do your cardio. You're looking shredded in the top pic

[lynore]

Yak, just checking in. You have made amazing progress!!!!! Jaw dropping, actually.

Sorry to hear about your father-in-law's health. My mother is 97, still lives in her home and is doing pretty well. Every day she's with us, is a plus. Sending you and your family the good thoughts.

[yakabebe]

Sorry to hear about your FIL's diminishing health Yak.

Great work and good job with the cutting.

Lovely area to do your cardio. You're looking shredded in the top pic

Yak, just checking in. You have made amazing progress!!!!! Jaw dropping, actually.

Sorry to hear about your father-in-law's health. My mother is 97, still lives in her home and is doing pretty well. Every day she's with us, is a plus. Sending you and your family the good thoughts.

Thanx guys...the ol fella's hanging in there...terrible dementia as well as the systemic alimentary canal pathology...but the man is a fighter.

Walk completed today
AWesome pace thanx to the ACDC's 50 Greatets Hits Remastered


Picture today (1st) compared to 2 weeks ago
7 weeks out from first local comp



Weight

[securekey]

I have been listening to that AC/DC mix also...

Pics look good... 7 weeks out and ahead of schedule must feel great

[fittofattofit]

I love reading your descriptions of your exercises ... I know I've said it before but I get a real sense of the intensity of your workouts. I like the idea of the single armed cable work for the curls and triceps extensions because it's so easy to use body english on arms day. The burn must be super intense doing the single armed cable curls the way you describe. I've recently started doing the OH rope extensions and find that that's fantastic for hitting the tris

You're looking really big and sharp in the latest pic and still 7 weeks out. It seems like a perfect cut so far

[yakabebe]

I have been listening to that AC/DC mix also...

Pics look good... 7 weeks out and ahead of schedule must feel great

ACDC...one of the greatest ever!

Thanx for the support!

I love reading your descriptions of your exercises ... I know I've said it before but I get a real sense of the intensity of your workouts. I like the idea of the single armed cable work for the curls and triceps extensions because it's so easy to use body english on arms day. The burn must be super intense doing the single armed cable curls the way you describe. I've recently started doing the OH rope extensions and find that that's fantastic for hitting the tris

You're looking really big and sharp in the latest pic and still 7 weeks out. It seems like a perfect cut so far

Thanx!

And yea right now its about keeping the intensity and focus dead set in the msucle belly where it needs to be

With such a caloric restriction anything less can lead to big catabolism...death to a BB!

[yakabebe]

Monday night????

Gotta be legzzzzzz!!!!

Started on the leg press
6 sets
2 x 12 @ 6 plates a side
2 x 10 @ 6.5 plates a side
2 x 8 @ 7 plates a side

Here the focus is to keep the legs in the middle postion about 8-10 inches apart and allow the sled to come allllll the wayyyyyyy down so the legs are at their maximum range of motion and then explode up.


Really I see soooooo many load it up and then the range of motion is maybe 1/5 of what it should be and often with hands on knees pushing up...ego-boosting but they all have chicken legs!

Systemically extremely demanding...4 of us resting as long as it akes for your turn to come round again.

Over to the Dumbbell Squats
6 sets
2 x 10 reps x 37.5kg db
2 x 10 reps x 40kg db
2 x 10 reps x 42.5kg db
Arrgghhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
2 x 10 x 45kg db

I use the Versa Gripps to keep the focus in the quad and eliminate thinking about the grip...get the Pro versiuon which ensures the flap is long enough to go round a thick bar.


Now over to the leg extensions...seated cable machine

4 sets x 15 reps x 40kg
Focus here is 2 parts:\
1. On the extension...turn the toes inwards - really hits the vastus medialus

2. Let the weight travel all the way down

Finish off with a superset of lying leg curls and donkey raises to hit the hammies and calves
1. 12 reps @ 5.5 plates + 70kg x 12 reps
2. 12 reps @ 5.5 plates + 70kg x 15 reps
3. 12 reps @ 5.5 plates + 60kg x 18 reps



Done...exhausted.

[fittofattofit]

I'm always trying to find a way to hit the vastus medialis and really get that teardrop bulging ... it's one of the great features of your quad development and I'm sure it helps to give you a championship physique
Do you ever do BB squats or do you prefer the leg presses for mass?
Are there 4 of you training together for competition?

[yakabebe]

I'm always trying to find a way to hit the vastus medialis and really get that teardrop bulging ... it's one of the great features of your quad development and I'm sure it helps to give you a championship physique
Do you ever do BB squats or do you prefer the leg presses for mass?
Are there 4 of you training together for competition?

Thanx re the legs.

I do Smith machine squats using a Top Lift bar do to shoulder issues. I am a fan of the leg press. Also do a fair bit of dumbbell squats and weighted lunges where I try and keep the knee behind the ankle.

Presently our little group is 4 guys...3 are comping in the near future and the other guy did a couple in MAy this year.

[fittofattofit]

Thanx re the legs.

I do Smith machine squats using a Top Lift bar do to shoulder issues. I am a fan of the leg press. Also do a fair bit of dumbbell squats and weighted lunges where I try and keep the knee behind the ankle.

Presently our little group is 4 guys...3 are comping in the near future and the other guy did a couple in MAy this year.

It's great that you manage to train with a group of friends with similar goals .. there must be a lot of cross-support in training and diet. Are the other two competing in some of the same contests?

[yakabebe]

It's great that you manage to train with a group of friends with similar goals .. there must be a lot of cross-support in training and diet. Are the other two competing in some of the same contests?

No doubt...having a group of like-minded guys all training hard for themselves and for one another is a dynamic that I am lucky to have.

All good blokes and hard honest workers.

One tends to not push himself - sometimes - so we call him CZ...comfort zone..

Slowly he and the others are adopting my training philosophy which is to find ways to make the exercise HARDER...not easier.

Also I dont believe in a linear progression or adaptation by the body...in that, it makes its progress on its terms and not necessarily on a training schedule or programme. So I guess relying on the intuitive approach to working out, is how Id explain it.

If there is a pain or a feeling of weakness I recognise it and do my best to work around it and at all times maxing my effort within that framework.

But then on those days that one feels strong and ready to go..I'll often ignore the weights intended and go with how strong Im feeling and almost always that results in a workout that pushes the limits and it there that I feel the body makes its gains and advances.

Brosience perhaps but I think its right.

One is 19/20 and other is 45. The 3rd guy is 32 and hes working on getting his PT quals and using our group as a means to sharpen some ideas and training programmes.

[Lou1se]

Looking strong in the latest pic Yak.

Can we see pics of your legs? Your quads must be looking fierce.

Really I see soooooo many load it up and then the range of motion is maybe 1/5 of what it should be and often with hands on knees pushing up...ego-boosting but they all have chicken legs!

re: Leg Presses - I've changed my thinking on this too. The bad hip kind of forced my hand. If we can all throw our ego's aside then we can make better use of our time by keeping the focus on perfect form and feeling the muscles perform their duty.

The volume of work you are doing in your training makes it hard yakka

[yakabebe]

Looking strong in the latest pic Yak.

Can we see pics of your legs? Your quads must be looking fierce.



re: Leg Presses - I've changed my thinking on this too. The bad hip kind of forced my hand. If we can all throw our ego's aside then we can make better use of our time by keeping the focus on perfect form and feeling the muscles perform their duty.

The volume of work you are doing in your training makes it hard yakka

I'll get a shot of the wheels shortly.

And youre soooooo right...as I keep telling folk if you address the form and work the full ROM - youll get the results...take shortcuts or otherwise fudge it you wont

[fittofattofit]

No doubt...having a group of like-minded guys all training hard for themselves and for one another is a dynamic that I am lucky to have.

All good blokes and hard honest workers.

One tends to not push himself - sometimes - so we call him CZ...comfort zone..

Slowly he and the others are adopting my training philosophy which is to find ways to make the exercise HARDER...not easier.

Also I dont believe in a linear progression or adaptation by the body...in that, it makes its progress on its terms and not necessarily on a training schedule or programme. So I guess relying on the intuitive approach to working out, is how Id explain it.

If there is a pain or a feeling of weakness I recognise it and do my best to work around it and at all times maxing my effort within that framework.

But then on those days that one feels strong and ready to go..I'll often ignore the weights intended and go with how strong Im feeling and almost always that results in a workout that pushes the limits and it there that I feel the body makes its gains and advances.

Brosience perhaps but I think its right.

One is 19/20 and other is 45. The 3rd guy is 32 and hes working on getting his PT quals and using our group as a means to sharpen some ideas and training programmes.

It's great to have that mix of guys to train with and I like the idea of finding way to make a lift harder rather than easier

I bet the 32 you who wants to be a PT is CZ

I'll get a shot of the wheels shortly.

And youre soooooo right...as I keep telling folk if you address the form and work the full ROM - youll get the results...take shortcuts or otherwise fudge it you wont

^^^^ this is so true! Dropping weight and concentrating on form for my squatting took time but it's paid off in much better progression on my squat numbers and about an inch on my thighs!

[yakabebe]

It's great to have that mix of guys to train with and I like the idea of finding way to make a lift harder rather than easier

I bet the 32 you who wants to be a PT is CZ


^^^^ this is so true! Dropping weight and concentrating on form for my squatting took time but it's paid off in much better progression on my squat numbers and about an inch on my thighs!

Actually the CZ isnt that guy..

Chest tonight

Started with Flat Dumbbell Press
1 set x 20 reps x 30kg
1 set x 15 reps x 32.5kg
1 set x 10 reps x 45kg
1 set x 8 reps x 47.5kg
1 set x 6 reps x 50kg

Hard as....but got it done

Over to the Smith Machine Flat Bench Press
1: x 12 reps x 35kg a side
2: x 10 reps x 40kg a side
3: x 8 reps x 45kg a side
4: x 6 reps x 47.5kg

Pushed self to the limit and worked off each other in terms of striving for the last reps

DONE!

Went up stairs and did two pec concentration exercises
1: Using the Cable Tower and a mid-position pulley and did I guess a pec deck type squeeze...arms at side to start and sweep to the front with hands just above your chest
Very similar except pulleys a bit higher

4 sets x 12 reps x 25kg a side

Went straight to the Seated Pec Deck
4 sets x 12 reps x 14 plates (15 plate machine)

Really concentrate on the pecs getting the real squeeze at the peak contraction

Went downstairs to finish off with a killer......

Dips + pushups superset!

3 sets x 12+ dips + pushup to fail
1. 15 reps / 16 p/ups
2. 13 reps / 13 p/ups
3. 11 reps / 10 p/ups

Chest pumped as.... tight as....full as....

Home to fish and lettuce

[ntrllftr]

As always..thanx for the supportive commnets

Re the look Im after this year Im doing it...a bit different in terms of WHEN I will be ready. In past years I worked on the timing so I "peaked" at the OLympia

This year I am seeking to peak wayyyyyyyyyy earlier...bring my best to the Nationals and then hold that level...have a few things I'll share as we work thru that phase

Saw you were MIA for a wee while...hope all is well over there!

I try to drive this home to people who I have helped in the past getting ready for a show. I am a firm believer in this idea. Too many factors to consider to try and time it on contest day.
Sorry if I missed it....
When you say way early... how early are you talking though?


oh yeah, and subbed.

[yakabebe]

I try to drive this home to people who I have helped in the past getting ready for a show. I am a firm believer in this idea. Too many factors to consider to try and time it on contest day.
Sorry if I missed it....
When you say way early... how early are you talking though?


oh yeah, and subbed.

Welcome aboard!

My National comps are the 1st focus and then the Olympia in the US. The Nationals are on Oct 6 and 13. I will be ready by 5 weeks from now which is a month in advance of that.

The Olympia is then 3 weeks later.

A long haul.

[fittofattofit]

Great work with that chest session. Do you ever get any shoulder tweaks now, say with the DB benching or the pec deck squeezes?