Sculpt07s Prep For 2013 March Show!! PHASE 1: BULK Time

[2276]

Dat cawk.

Seriously lean as!

[bigryan03]

Nah not the community page that you have to log into but the 3DMJ HQ ******** group. Message you coach and say you wanna be added NOW! Haha its a great page with all the athletes to converse and throw ideas/pics/vids around.

You're looking damn good dude! Would you think about a powerlifting meet towards the end of Feb? I'll be doing and I believe a few other 3DMJers will also be attending.

[stubbee21]

In! New pics are looking good!

[sculpt07]

Nah not the community page that you have to log into but the 3DMJ HQ ******** group. Message you coach and say you wanna be added NOW! Haha its a great page with all the athletes to converse and throw ideas/pics/vids around.

You're looking damn good dude! Would you think about a powerlifting meet towards the end of Feb? I'll be doing and I believe a few other 3DMJers will also be attending.

Cheers dude! Can't wait to talk to Berto and see what he has to say.
Man have always considered doing a meet. My only problem is my pec gives me a fair bit if a problem. I was thinking post show I'm going to get some new physio work done then build up on the bench and squats to a good level. Let me know when it is dude. I will be there to watch for sure!
In for sometime in 2013 though
BOom

[sculpt07]

In! New pics are looking good!

Thanks dude. Really appreciate it coming from you.
More to come fellas!

[bigryan03]

Cheers dude! Can't wait to talk to Berto and see what he has to say.
Man have always considered doing a meet. My only problem is my pec gives me a fair bit if a problem. I was thinking post show I'm going to get some new physio work done then build up on the bench and squats to a good level. Let me know when it is dude. I will be there to watch for sure!
In for sometime in 2013 though
BOom

Man you should give it a crack regardless! You dont have to kill yourself on the bench. Its such an awesome atmosphere at meets and you really have a blast.
Its looking like it will be around the 24th of Feb at north Sydney.

[sculpt07]

Man you should give it a crack regardless! You dont have to kill yourself on the bench. Its such an awesome atmosphere at meets and you really have a blast.
Its looking like it will be around the 24th of Feb at north Sydney.

Will keep this in mind! you have inspired me dude

Update:
Yesterday was one of those days where i felt mentally strong but physically i was needing a day off. However i spent 15-20 minutes warming up using Bryce Lewis mobility work for his back/hamstrings.

The workout
- Began with t-bar rows working up to 70kg for 3 sets (first time in a year)
- DEAD LIFTS...... PR!! pulled 180kg (396lbs) with straps for 3 reps. 4 x 140kg, 3 x 160kg, 3 x 180kg
- V- grip pull downs 3 x 8 (90kg)
- Rope face pulls 4 sets of around 10

Biceps (kept light due to forearm is still a bit sore)
- hammer curls 4 sets of 10
- preacher curl machine 3 sets of 10

[jpfaherty]

Upper half is drying out nicely up in here! Subbed

[sculpt07]

Upper half is drying out nicely up in here! Subbed

Thanks big man!

Team 3dmj representing this year!

[NaturalPursuit]

In for this man! agreed on upper...sick dry!

[bigryan03]

As everyone has said, upper is coming in fast and hard (pun intended lol).

Good effort on those deads bro! Especially on a day where you didn't feel 100%. Deads are one of those lifts that can really take a hit if you don't feel ready for em.

[sculpt07]

As everyone has said, upper is coming in fast and hard (pun intended lol).

Good effort on those deads bro! Especially on a day where you didn't feel 100%. Deads are one of those lifts that can really take a hit if you don't feel ready for em.

haha true that dude!

Update
Total Rest day today macros p210,c250,f50. Going to do some computer work and just lay about the pool.

Morning weight 74.1kg maintaining this low even after a refeed of p180,c440,f40.

Legs tomorrow hypertrophy so update then.

All the best and train hard peeps

[sculpt07]

Update
Weight:
75.1kg hmm weight went back up. Guessing this was due to yesterday i didnt moved from around the pool.

Macros:
250/50/210

Cardio:
off

Training: LEGS hypertrophy
- Squats 90kg for 4 sets of 12 (zero pain in hip and picked up grass on each rep) watch this space lol
- Sumo Rack Pulls 120kg 4 x 8
- Occluded standing Hamstring curls 5 sets each leg 15 reps
- Db lunges 2 sets of 30 reps
- Seated calf 5 x 12

Overall great session and body felt good. Rack pulls felt light and squats felt good. Will go up 5-10kg on each lift next Hypertrophy Legs workout.

NEXT UP PUSH!

[bigryan03]

Update
Weight:
75.1kg hmm weight went back up. Guessing this was due to yesterday i didnt moved from around the pool.

Macros:
250/50/210

Cardio:
off

Training: LEGS hypertrophy
- Squats 90kg for 4 sets of 12 (zero pain in hip and picked up grass on each rep) watch this space lol
- Sumo Rack Pulls 120kg 4 x 8
- Occluded standing Hamstring curls 5 sets each leg 15 reps
- Db lunges 2 sets of 30 reps
- Seated calf 5 x 12

Overall great session and body felt good. Rack pulls felt light and squats felt good. Will go up 5-10kg on each lift next Hypertrophy Legs workout.

NEXT UP PUSH!

Squats looking solid man! Definitely heading in the right direction.

So are you under Berto now for the remainder of your prep?

[sculpt07]

Squats looking solid man! Definitely heading in the right direction.

So are you under Berto now for the remainder of your prep?

yeah berto is my master!
Starting on the 13th Jan i will speak with him and this is when i am really under his watch. interested to see what he has to say about training and my split etc. Wouldnt mind a bit of a change

[sculpt07]

^Gym shot from yesterday post chest and tricep workout

Sending these to Berto.
Been watching many posing vids and articles, i have time to improve but want to master this presentation thing to hide my flaws and show my best body parts

Let me know what you think and i will alter/make changes




Should have tightened glutes and hams on this one but was trying to get even when pic was taken lol

[2276]

Keeping everything tight bro! Legs are deff coming in, post up the semi stri'd quads! Possible macro shuffle soon?

[sculpt07]

yeah buddy^^ macros should be slightly changed im thinking soon. See what berto has to say this coming week

Update: morning eight 74.0 Basically equal low.
Training this week has been good

Highlights!
Sumo dead lift (not my conventional stance) PR of 160kg x 4
OHP PR 60kg (132lbs) x 4
Incline dumbell still weak but got 35kg for 3 sets of 6
Chins weighted 22.5kg between legs 3 sets of 7

Pics soon

Hope all is having a good week

Nick

[sculpt07]

Update 12/1/13

Morning weight 73.9 NEW LOW and new lines in da bottom haha

Macros p210 c250 f50

Today is a complete rest day Time to watch some youtube channels and sleep. My body feels like it has been hit by a truck or 10.

This is just the begining to getting stage lean

Nick

[sculpt07]

Legs tomorrow afternoon with trainign partner 2276 (fellow board member).

Tyring to get comfortable under the squat bar. Looking at keeping it simple and shooting for an old school 10 sets of squats for 5 reps each on 100kg

Nothing super heavy but just getting it done before a heavy 3 days to follow

Peace!

[Bbeasley89]

hell yeah mate in on this!

Looking lean as hell

Im similar age, height and stage weight too subd keen to see how it goes, you thinking of doing any shows after dubbo? may see you on stage!

[bigryan03]

That last set of pics is ridiculous dude! I can't wait to see how you turn out come show time.

Good to see you getting under the bar for some nice squats. I think doing the thing that helped my squat the most was being able to practice it so much during sheiko with a million sets, so I think your approach of 10 sets is great! Very good way to learn a movement pattern.

[sculpt07]

hell yeah mate in on this!

Looking lean as hell

Im similar age, height and stage weight too subd keen to see how it goes, you thinking of doing any shows after dubbo? may see you on stage!

Thanks mate! Appreciate the support on here and from the team
yeah going to certainly see how i feel and go at dubbo being my first show. The nerves will settle down and i might try do one early May. Unfortunately cant do one late April with work commitments other wise would have tried to do one with Ryan and yourself!

Certainly getting lighter now and hoping for more lines to start showing. Berto has all my sheets and pics now so watch this space lol

[sculpt07]

That last set of pics is ridiculous dude! I can't wait to see how you turn out come show time.

Good to see you getting under the bar for some nice squats. I think doing the thing that helped my squat the most was being able to practice it so much during sheiko with a million sets, so I think your approach of 10 sets is great! Very good way to learn a movement pattern.

Cheers quad god ha-ha. Going to hit some hacks and Romanians deads tomoz. Loving the feeling of being able to go low on the squats and actually have no pain and good power out of the hole.

Cheers for the pic love dude. We are all motivating each other on here i love it!

[sculpt07]

Last 2 days training update

* Flat DB press 40kg for 7 then 6 PR!! for as long as i can remember
* Arnold press 27.5kg 3 sets of 6 also a new PR for the Arnold (these are actually feeling better on the joints than normal pressing)

* Speed dead's 100kg 5 x 3 -- Banded speed dead lifts with pink band (Bryce Lewis style/you tuber) I stood on the band then had it around the bar just outside my hands.
* 160kg 4x3 to finish after the speedwork

[Bbeasley89]

Thanks mate! Appreciate the support on here and from the team
yeah going to certainly see how i feel and go at dubbo being my first show. The nerves will settle down and i might try do one early May. Unfortunately cant do one late April with work commitments other wise would have tried to do one with Ryan and yourself!

Certainly getting lighter now and hoping for more lines to start showing. Berto has all my sheets and pics now so watch this space lol

Nice man will do!

If your looking for a show early may I really recommend the ANB Southcoast show. I did it for my first show last year really well run and great atmosphere and turnout there.

Keep up the good work man!

[bigryan03]

Cheers quad god ha-ha. Going to hit some hacks and Romanians deads tomoz. Loving the feeling of being able to go low on the squats and actually have no pain and good power out of the hole.

Cheers for the pic love dude. We are all motivating each other on here i love it!

LOL at quad God, not even close brah! I know what you mean dude. I have a pretty back hip injury early last year and I was out for about 3-4 weeks for any lower work. Drove me nuts, but when I came back... BOOM! Haha.

Nice man will do!

If your looking for a show early may I really recommend the ANB Southcoast show. I did it for my first show last year really well run and great atmosphere and turnout there.

Keep up the good work man!

Highly recommend the south coast show. For a warm-up show you can't really beat it. I'll be doing it as well.

[sculpt07]

UPDATE!
Ok big update now
Got all my info and gameplay from Alberto (3dmj). We have a good game plan in place. I will get more to this over next few days.. Gotta keep y'all guessing.

Major changes
Diet.
Macros c 200 p 225 f50
( carbs have been dropped by 50g per day, protein is up by 15g and fats remain the same. Total cals are 2150 daily and 1x refeed of 400, 180 and 50 fats.

Training is sick!
Really happy with his training regime for me. He has kept me on legs push pull, however there is 2 times the push and lower days in contrast to pull workouts. Then to finish a 9 day cycle there are 2 power days lower then upper.
All training is based on the RPE scale which is fantastic to keep workouts auto regulated and the volume is based more around each day and how the body/mind feels.

Current weight with new scales is a morning 73.9 . Spent $60 on these as last ones were $14 and lasted 3 months.

[Bbeasley89]

UPDATE!
Ok big update now
Got all my info and gameplay from Alberto (3dmj). We have a good game plan in place. I will get more to this over next few days.. Gotta keep y'all guessing.

Major changes
Diet.
Macros c 200 p 225 f50
( carbs have been dropped by 50g per day, protein is up by 15g and fats remain the same. Total cals are 2150 daily and 1x refeed of 400, 180 and 50 fats.

Training is sick!
Really happy with his training regime for me. He has kept me on legs push pull, however there is 2 times the push and lower days in contrast to pull workouts. Then to finish a 9 day cycle there are 2 power days lower then upper.
All training is based on the RPE scale which is fantastic to keep workouts auto regulated and the volume is based more around each day and how the body/mind feels.

Current weight with new scales is a morning 73.9 . Spent $60 on these as last ones were $14 and lasted 3 months.

nice man great to hear you're with 3dmj will be awesome to watch your progress over the coming weeks - that training routine sounds interesting keen to hear how you find it.

[NaturalPursuit]

Game plan sounds solid! Gunna be awesome to see everything go down!