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  1. #151
    Registered User jiveinhere's Avatar
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    Quads & Calves


    Phwoarrr... I was feeling strong again today, and with this being the last heavy leg workout of the season, we decided to hit out some real shiit! I had work at 2.30 so we started at 11am, as I had to drill out the session and then an hour of cardio too! Got there a little early and had a good 15 mins of stretching, which was awesome, will defs be doing this in the future. Anyway, soon came time to get into it!

    Quads

    2 x Leg Extension (warmup-ish)

    2 x Hack Squat

    2 x Triple Dropset Leg Extension

    2 x V-Squat superset Sissy Squats

    Motherofgod... this was EPIC I fuking love workouts like this, when you finish by lying on the ground looking at the ceiling, legs twitching and feeling like theyre about to explode hahaha. After some leg extensions, which werent easy as such, but not the intensity of the rest of the workout (they were just to get some blood into my legs), I jumped into the hack squat and still hit some pretty good numbers. Ben got me to do super slow negatives and pause at the bottom, then drive up. Shiit was off the hook, and hitting 20 reps fuked my legs up nicely. As per, we went and did some killer sets on the leg extensions, leaving me an absolute mess by the end haha. Once again the sissy squats murdered me, and as I said earlier, I ended up on the ground once again haha. Fuking sissy squats... not for sissy's lol

    Calves

    3 x Standing Calf Raise superset Seated Calf Raise

    1 x 100 Bodyweight Calf Raise

    Same shiit, same pump. I gotta say, Im looking forward to seeing my legs with a wax, I think Im gonna have some dope vascularity haha. Separation and detail are pretty sick atm so Im hoping thatll make up for the lack of mass. Oh well, doing everything I can right now!



    Overall

    This was a sick workout, and I capped it off with 60 mins of cardio. Not too intense, but fuark I was feeling it by the end. I went off to coaching, so easy and so quick for the money Im earning and then yeah, came home and ate some more. My legs are utterly fuked atm, but thats fine. I can just sit here and do my assignment... I WILL DO THIS GODDAMN ASSIGNMENT!! hahaha. Oh well, diets going great since I bought this Italian Herb Mix... OMFG!! It's amazing... I have a small amount, probably 2 or 3 grams, which equates to less than 10 cals, and it makes my mealss taste like pizza!!! Its got dried garlic, basil and tomato (in tiny portions) but gives meals the most epic taste haha. Ill be dropping it closer to show, but for now... WOOOOOOO




    Originally Posted by DavisForman View Post
    Looking shredded as f*ck Jive! Holy sh*t! Good luck next week man. But you don't look like you will need it, lol.
    Cheers man! Good to see you in here, hopefully you stick around a bit :P Oh and call me Stefan haha
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  2. #152
    Abiad's Army DavisForman's Avatar
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    What's the plan for next week man? Are still training heavy? Just wondering because I hear the common trend is to cool it just before the show. Is that what you're doing?
    Bench: 215x12 (17/12/2011) PR since torn RC

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  3. #153
    Thank you based god bballbrett5's Avatar
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    do you have a sissy squat machine/station? if so, mad jelly
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  4. #154
    Registered User jiveinhere's Avatar
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    Originally Posted by DavisForman View Post
    What's the plan for next week man? Are still training heavy? Just wondering because I hear the common trend is to cool it just before the show. Is that what you're doing?
    Well yeah, basically Im just doing the last of my "heavy" workouts, which are still pretty light compared to offseason given lack of strength/energy. These workouts tend to have a higher volume and incorporate a lot of dropsets, supersets and high rep sets (as you can see from the last couple of writeups). During the final week, it looks like Ill be doing a lot of lighter workouts and whole body sorta stuff. We've only planned up to next weekends show, and will develop a plan for the following week that night. The last day before show is a rest day obviously.

    Originally Posted by bballbrett5 View Post
    do you have a sissy squat machine/station? if so, mad jelly
    Haha I wish! Nah I just do bodyweight ones, often under the smith machine bar (using the bar as a guide). But to be honest I really struggle with form, especially as its usually supersetted with something else and then I have to do 20 or something haha. Never even heard of these until last week, so I cant imagine what a sissy-squat machine would look like?
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  5. #155
    Registered User jiveinhere's Avatar
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    soon....


    lol Im bored.


    Protein - 32.7g
    Carb - 331.8g
    Fat - 109.4g

    Total cals - 2442.6
    Last edited by jiveinhere; 09-09-2011 at 06:02 AM.
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  6. #156
    its not just water weight Webber91's Avatar
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    ^ Not to put a damper on anything but I've gotta tell you man...don't buy any more stuff like that for "post show treats". Trust me, once you start eating stuff that you've deprived yourself for so long and start looking forward to swaying from your usual diet (especially since your current diet and food choices are so strict right now) it's VERY hard to stop. I know this from experience, I had two whole "binge boxes" full of about $100 worth of random crap I picked up last year while prepping to treat myself with after I had finished my shows...didn't even last 2 days.

    Just warning you man, it can be a very mental struggle afterwards and really difficult to control if you suddenly indulge a bit. Just remember...the food will always be there! Unless of course that's your pre show carb-up, and if so...GO FOR IT SON!
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  7. #157
    Registered User domingochavez's Avatar
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    Agree on that Webber for sure, if I have the food in the house it will get eaten no problems. I have purposely not gone out and bought a truck tonne of sweets as they are my trigger food. I will definitely be having pizza and ice cream post show, but I actively have to drive out to get those, and generally I know when I'm too full of eating that sort of food, but lollies and chocolate just dance in my mouth telling me to eat MOAR!
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  8. #158
    Registered User jiveinhere's Avatar
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    Thanks for the advice guys, I have to admit though, Im feeling more excited about my reverse diet than the binge to be totally honest! Im going to go shopping on Saturday and then cook up some meals for Monday at uni. I finished my Psych assignment(wooooo!!!!) which means all I have to deal with now is a Stats test next Friday :/ But yeah, once thats over Ill have a week in preparation for the NSW Titles, in which Ill also plan the first few days at least of my reverse. Ive been thinking about loads of different meals I can fit in, and yeah, thats going to be the focus as soon as the binge is over. Having said that, I am still going to have an epic post-show binge :P But the idea is that from Monday, the reverse begins!
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  9. #159
    Registered User jiveinhere's Avatar
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    Legs



    Yes its true, youre not seeing things. Two days after our last heavy Quads and Calves sesh... Another leg day! However, this was to be the last one before contest. God its making me so fuking excited thinking about how close we are!! There was a very positive vibe to this workout, and it wasnt exactly "to the death", just a good overall pump.

    Quads

    3 x Squat

    1 x V-Squat

    3 x Lying Leg Press

    2 x Walking DB Lunges

    This was good fun to get under the bar again and do some squats, although I really didnt go too heavy, and we were hitting some pretty high numbers of reps. I cant wait to get some strength back and starting squatting heavy, which is something I really havent ever done. As I spoke to Britt about, the plan is to do Front Squats for the first 5 weeks or so post-comp, and then once Im somewhat back to normal, get into some Back Squats again. Anyway the other highlight of this workout was the Lying Leg Press. I really liked the angle and the feel of the weight in this position, much more so than the 45 degree one.

    Hamstrings

    3 x Stiff Legged Deadlift

    3 x Seated Hammy Curl

    Nothing too extreme here, just getting some activation and a bit of a pump. Slow controlled reps, but not a significant weight. Still felt pretty wrecked at the end of it, but yeah, nothing compared to the past few weeks.

    Calves

    3 x V-Squat Calf Raise

    3 x Seated Donkey Calf Raise

    The V-Squat one was horrendous haha. When we did them in the Hack Squat I couldnt get enough of it, absolutely loved it, but the angle here was pretty shiit. Not a fan. Oh well, in contrast, the Donkey Calf Raises were the bomb!! I really enjoyed this, and had some sweet vascularity popping out in my calves during this :P Cant wait to see what they look like with a wax!!


    Overall

    After this I did 40 minutes of pretty chilled cardio, just keeping everything together at this point. But then straight after I went in to Newtown and registered for the show next week!! So fuking exciting to think that Im officially in the show now, and we're so goddamn close!! WOOO!! Im feeling pretty energetic, purely from the anticipation and excitement I have about competing. I cannot freaking wait to get on that stage
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  10. #160
    Registered User domingochavez's Avatar
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    Jealous that you're one week out, I still have to wait another two weeks!

    What's peak week looking like mate? How are you approaching your carb up?

    What about the tanning protocol?
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  11. #161
    Registered User jiveinhere's Avatar
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    Originally Posted by domingochavez View Post
    Jealous that you're one week out, I still have to wait another two weeks!

    What's peak week looking like mate? How are you approaching your carb up?

    What about the tanning protocol?
    Haha well to be honest, Im about to find out today! Im meeting with Ben at 2 and doing posing and going over our plans for peak week, which is about to begin. Ill post another v-log this arvo too
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  12. #162
    3D Muscle Journey NattyFLEX's Avatar
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    Almost go time Stefan

    **Waiting impatiently for V-Log**
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  13. #163
    Registered User jiveinhere's Avatar
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    V-Log Time Bitches!



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  14. #164
    Restbrah Brosevski's Avatar
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    Vlog day **** yeah!!!! Watching it now when I should be working haha
    Last edited by Brosevski; 09-11-2011 at 01:18 AM.
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  15. #165
    Registered User jiveinhere's Avatar
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    Back



    So today we were back at uni. I was pretty knackered after 3 hours, even though it was super easy haha. Oh well, still important not to forget about that... I have a Maths test on friday, fuksake. Good thing Ive planned out everything regarding the shows already haha. So yeah, at about 3pm, we got cracking!

    Back

    3 x Lat Pulldown

    3 x Hammer Strength Low Row

    3 x Cable Row

    Well this was supposed to be a lightish workout, but Im pretty fuking exhausted atm, and with my glutes and hams still DOMSing from the double leg sesh, I was actually pretty knackered by the end. This wasnt "to the death" or anything, but I wouldnt qualify it as a light workout so to speak haha. My back felt crazy full from the cable rows, blood was fuking pouring into my lats lol.


    Overall

    Well after this we did about 30 mins of posing. Shiit was pretty intense, and Ben was relatively quiet for most of the time. This was the last scheduled posing sesh with Ben until the show, but Ill do doing a little bit of practice up until Friday I think. Anyway, after a long and exhausting posing session, Ben simply said "Youre ready." I felt amazing from that haha. Feeling right on track now!! Just gotta keep it up for a little while longer and then I get to show the judges what Ive put in so much effort to achieve! 6 days. 6 days.....
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    Registered User domingochavez's Avatar
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    Assume your peak week plan is in the vlog, will get the earphones and have a listen!

    6 days, man I'm so jealous! I consider this week my depletion week, under 2000 cals for the first time in 4 months, I'm dying! I really look forward to you and Webber competing this week, it will be crazy motivating seeing what I'll be going through next week!!!
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    Registered User jiveinhere's Avatar
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    Originally Posted by domingochavez View Post
    Assume your peak week plan is in the vlog, will get the earphones and have a listen!

    6 days, man I'm so jealous! I consider this week my depletion week, under 2000 cals for the first time in 4 months, I'm dying! I really look forward to you and Webber competing this week, it will be crazy motivating seeing what I'll be going through next week!!!
    I dont think I did actually bro. Ill write up a brief summary a bit later tonight though. The vlog is more about post show.
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  18. #168
    Registered User jiveinhere's Avatar
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    Peak Week



    Okay guys, here we are. First day of peak week under my belt. Today was the same as the last 13 weeks, minus some very minor changes. Creatine is gone, D-Fine8 is gone. Still hitting 5L water today and tomorrow, but its going to start tapering down after that. Basically things are staying the same, but gradually changing bit by bit as the week progresses. On Wednesday I go down to 4L water, 10 almonds rather than 18, 3g Fish Oil rather than 9, and Glutamine gets cut. Then Thursday is the next big hit. Down to 5 almonds, any kind of seasoning is gone, I lose my 1 apple per day, and Xtend is dropped. After that its just water and fish oil that get cut down.

    The plan for Saturday night is to go round to Bens place and watch Mr Olympia in the arvo, and eat some steak, grilled sweet potato and some broccoli. Ben is preparing this and will season it heavily I believe and the sweet potato will go from 50g to about 200g! Then after all this, I get to have some apple pie, which I cant describe how excited I am to get to eat!

    Sunday will be about keeping dry and just eating breakfast, then maybe 1 meal and snacking on rice cakes and honey. Ben has also told me to get some cooking oil spray, but Im not sure if thats to add fats to the rice cakes or to spray on my body lol! And finally, Jelly beans before I go on stage. Afterwards Im going to have a homecooked meal, which Im super excited about too, but then its back on track, with Peak Week Volume 2!

    Right now, Im actually feeling a bit drained. I think today was just not my day, and yeah just struggling with motivation, which hasnt been an issue for the last couple of weeks. Its funny, I think as Im getting so close to the finish line Im starting to feel like Ive done it, but I just need to keep telling myself that Im almost done with the prep... This shiit isnt over yet, and I just gotta keep fighting the battle... Depending on how I feel tomorrow, Im thinking I should do a higher intensity cardio session, because those generally make me feel a million bucks. Will be definitely doing one on Wednesday though (I have 2 cardio sessions then).

    Anyway, for now, this is what I want to share with you guys. The first bit is quite cheesy, but nothing... NOTHING... motivates me like the main quote. I need this right now to be honest, with just a matter of days to go, its time to get focused


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    3D Muscle Journey NattyFLEX's Avatar
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    Glad to see you have your peak week/s structure set in stone!

    You gotta come down to Vic for the Natural physique titles! If not to compete, at least to watch
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  20. #170
    Registered User domingochavez's Avatar
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    So your only carb load is on Saturday night with the sweet potato and apple pie?

    Surprising a lot of coaches are still doing back loads. I am front loading thank christ, so moderate carbs all week tapered down or up depending on how I look towards show day.
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  21. #171
    Mr. Mustache LoganCL's Avatar
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    Love the vlog broseph! Definitely a good listen. It must feel crazy being 6 days out. I know staying motivated is hard, but I hope the feedback you get here helps. Everybodies rooting for you.

    *And those cheesy videos are the best. Guilty pleasure of mine.
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  22. #172
    Registered User jiveinhere's Avatar
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    Originally Posted by NattyFLEX View Post
    Glad to see you have your peak week/s structure set in stone!

    You gotta come down to Vic for the Natural physique titles! If not to compete, at least to watch
    Haha nah man, I cant afford to go down to Melbourne anytime too soon. Ill be going down to visit family as soon as I can though, something Ive been thinking about a lot lately. I regret not visiting my grandparents who all live in Melbourne, and the ones on my dads side cant afford to travel to sydney/arent healthy enough, so I really wanna go down and spend 4 or 5 days with them, feasting on Cypriot food haha. Then probably 4 or 5 days with my other grandparents and just hang out with them a bit. Because Im at Anytime Fitness I can keep training during this period and can easily buy any meals or foods I need. I actually only decided Id do that last night, and have since been thinking a lot about it.

    Originally Posted by domingochavez View Post
    So your only carb load is on Saturday night with the sweet potato and apple pie?

    Surprising a lot of coaches are still doing back loads. I am front loading thank christ, so moderate carbs all week tapered down or up depending on how I look towards show day.
    Yeah man, thats the plan!

    Originally Posted by LoganCL View Post
    Love the vlog broseph! Definitely a good listen. It must feel crazy being 6 days out. I know staying motivated is hard, but I hope the feedback you get here helps. Everybodies rooting for you.

    *And those cheesy videos are the best. Guilty pleasure of mine.
    Yeah bro, I spent quite a bit of time watching zhasni, godovroidz, morphelin, etc vids last night haha
    "Dont rush to get grown, drive slow homie"
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  23. #173
    Registered User jiveinhere's Avatar
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    Chest and Arms



    Today I was feeling much better than yesterday. I had a lecture this morning and then nothing until work in the afternoon, so I went round to my dads place and visited my baby brother and sister, with my dads partner. Shes heaps cool and the kids are super cute so that was great to catch up with them. After this I headed off to coaching which was super easy again. Really glad I decided to hook up with my old school and do this. Its such a relief not having to think much about work and still have some money coming in. Anyway, finally, at about 3.30pm I was on my way to City Gym...

    Chest

    3 x Seated Press Machine

    2 x Hammer Strength Incline Press

    3 x Pin Loaded Decline Bench

    2 x Dumbbell Flies superset Close Grip Pushups Against a Bench

    This started off really light and just doing ridiculously slow movements, with mega squeezing. I guess it kinda stayed like that, but the pump just got nastier and nastier haha. So weird, I was doing flies with like 20lb DBs, but when I was doing the pushups, my chest was on fire!! I gotta say, the striations in my chest whilst I was doing that were sick! Cant wait to see what they look like when I drop water But yeah, this was the final chest workout, and was basically just about getting a pump and super slow contractions.

    Triceps & Biceps

    3 x Tricep Pushdown

    3 x Cable Curls

    2 x Rope Pushdown superset Close Grip Pushups Against a Bench

    2 x Nautilus Bicep Curl

    The philosophy here was much the same as with chest, but we just put the two muscle groups intermingled. My arms were crazy vascular and I was super happy with how theyre looking! Im thinking that Ill look great by the end of this peak week, really happy so far. Nothing particularly noteworthy in this leg of the workout to be totally honest, except that my arms had a ridiculous pump


    Overall

    I apologise that these updates are getting shorter and shorter, but like I said, the workouts are no longer the epic battles they once were, and Im pretty freaking exhausted atm haha. But yeah, drilled out some higher intensity cardio after this which felt really good. I think thatll be it for the harder cardio sessions because I dont want to hold any water in my legs, and my glutes and adductors are still DOMsing from Squats on saturday lol! But yeah, otherwise Im feeling really really on track and happy with how Im going. Im going to wax my upper body tonight, as I dont have much hair lol, and then Ill get my lower body wax done professionally tomorrow!! Cant wait to see my legs haha!
    "Dont rush to get grown, drive slow homie"
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  24. #174
    Registered User jiveinhere's Avatar
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    Calves & Abs



    So I woke up at 4.45am today, struggled trying to get back to sleep and ended up eating breakfast at 5.15am! (not quite kyles level but still early as fuk for the rest of humanity). Then I got everything organised for the day, did about 30 mins of study and headed off to the gym. I had another meal just before we started at 8.30am. Its now 9.45am and Im fuking starving again lol. I'll eat at about 11.30 and try to push each meal back a bit so I can not get to bed too early and have a longer sleep. Anyway, gym today was only light again, with 3 days to go, theres no need to do anything too intense.

    Calves

    3 x Standing Calf Raise

    3 x Hack Squat Calf Raise

    3 x Seated Calf Raise

    These were all done with slow and controlled movements, hitting about 15-20 reps. Theres not a great deal to say about this given the style of training we're doing this close to show, but yeah was a good enough pump none-the-less

    Abs

    3 x Ab Crunch Machine

    2 x Oblique Crunches

    2 x "Zombie" Situps

    Again, nothing particularly interesting or mindblowing, although the "zombie" situps were pretty hard. Basically just super slow and controlled, with my arms extended in front of me. Ben stood on my feet and really forced me to do this slowly. Abs were pretty fatigued by the end.


    Overall

    Like I said, nothing particularly mindblowing about the workouts anymore. We're 3 days out, have a light whole body workout tomorrow and thats it! I have an hour of cardio to do today and 30 mins tomorrow. I cant believe how close we are haha, its so exciting. Last night I got my leg wax and tonight Im getting the spray tan! I cant wait to see what effect the colour has on my detail! Anyway, very busy day today, I have a lab in 20 mins and then gotta do some study, then off to work, then more study (I have a maths test tomorrow) and then off to get the tan. Meals interspersed throughout the day of course lol. I might post a pic or two tomorrow depending on how I feel But yeah, very happy right now, just gotta bring it all home...
    "Dont rush to get grown, drive slow homie"
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  25. #175
    Registered User domingochavez's Avatar
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    I feel you on the hunger mate! I had to buy some melatonin, zma and magnesium tablets just to fall asleep in these last stages of prep, I was waking up pretty early starving out of my mind.

    Almost show time! Definitely get some pics up after you get the colour on!!
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  26. #176
    Registered User andyboi's Avatar
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    Nudes all the way bud haha

    You look like you're in a pretty good spot to coast right in and look awesome.
    - <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.

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  27. #177
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    Originally Posted by domingochavez View Post
    I feel you on the hunger mate! I had to buy some melatonin, zma and magnesium tablets just to fall asleep in these last stages of prep, I was waking up pretty early starving out of my mind.

    Almost show time! Definitely get some pics up after you get the colour on!!
    Yeah man, hunger today is off the charts Im at uni and I just walked through the food court. Big mistake lol. Oh well, only 2 days until I get to carb up which will be great and then show day!! (on which I get to have a cheat meal too, wooo!!)

    Originally Posted by andyboi View Post
    Nudes all the way bud haha

    You look like you're in a pretty good spot to coast right in and look awesome.
    Haha thanks man. Yeah Im feeling pretty shiit, but happy with how everything is coming together. Keen to see how the tan goes myself!
    "Dont rush to get grown, drive slow homie"
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  28. #178
    Registered User jiveinhere's Avatar
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    2 Days Out



    Howdy gang. So yeah, today I did a light whole body workout and a little bit of cardio, but really nothing worth writing about. Im now finished all training before the show, and have a coat of tan to put on tonight, and one more tomorrow. Carb up tomorrow night, then its show day!! Im anticipating huge changes in my physique between now and show day, just due to all the things we're about to do!!

    In saying that, I took these to use as a comparison to how I look on stage. Aside from the 1st place trophy that will be at my feet, hopefully Ill have improved markedly as well








    Oh and a gratuitous self-bathroom shot:



    The next update will be a vlog, after my show, so keep an eye out! Big things coming soon
    Last edited by jiveinhere; 09-15-2011 at 10:57 PM.
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  29. #179
    Registered User domingochavez's Avatar
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    Yeah bud killed it! Conditioning is looking fantastic, jealous for sure. Considering you're flat also, you should come up trumps on show day.

    Enjoy it!
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  30. #180
    its not just water weight Webber91's Avatar
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    Looking lean bro! What's your carb up plan look like? Leaving it for the day before is risky stuff!
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