One man's journey to the Natural Olympia

[yakabebe]

Hi all...another year another journal.

Last year was a major bust...got myself right to the best condition of my career and on the VERY night of the overseas flight to defend my titles, **** happened and I had to withdraw...its taken me a long time to get my head back in the game and committ ot the comp schedule ahead.

But now...ITS DONE. Locked and loaded and 1,000% committed.

So please join me and help out where ya can. The comp schedule includes 2 State titles in Sept, two national tiles in October and then overseas in San Diego for the Natural Olympia in November.

Stats:
Age: 63
Weight: 87.4kg
Diet: 1,250 cal per day
Gym: 5 full sessions of 60 minute
4 sessions of HIIT of 15-20 min
2 cardio sessions of 1hr

Supps:
Creatine
C4 preworkout
Extend Branched Chain Aminos
Rasberry Ketones
Green Coffee beans
Agimine

Pic at my beginning


Image at peak last year:


Right now


Tonight abs
15 sets 15-20 reps of saddle grip pull downs
4x20 sets incline situps
4x1 lying leg extensions ANGLE 3.
sets of cchair leg lifts

Finished off with 15 min of HIIT on bike

[yakabebe]

Chest night

4x10-12 Incline DB Flys 32.5kg (71.5#)
4x 10-12 Flat DB Press 45kg (99#)
4x10 Incline Smith Machine Press 35kg p/side (77#)
4x15 Cable Pec Deck 35kg (77#)
4x10-12 Bodyweight dips - head bent over chest legs held forward of the midline fail at 11-12

Finish session with 16min HIIT.

Dinner
150 gr chicken
200 gr lettuce
40 ml lite balsamic dressing
100 gr canteloupe + tub of lite yogurt.

Tomorrow cardio and a shoulder session

[fittofattofit]

You're truly inspirational for what you've achieved Yak. You started when you were older than I am now so that gives all of us hope that we can still better ourselves
You've still got great mass in the current pics. Strong chest session

[ljimd]

I am excited to follow your journey. You're living one of my dreams.
I hope to learn a few things. Best of luck yak.

[highiso]

Damn, in on this. Not sure how you tolerate 1,250 cals per day but wow, fantastic conditioning!

[yakabebe]

Damn, in on this. Not sure how you tolerate 1,250 cals per day but wow, fantastic conditioning!

Functioning well gotta say...still working full time and strength in gym seems right up there so far.

Blitz on shoulders tonight....little to no rest between sets...3 men working their tails off. All over red rover in 35"

Can I say Mr and Mrs Lactic Acid had lots and lots of kids!

Compound set of Seated Smith Machine Overhead Press supersetted with dumbell upright rows
4 sets x 10 reps each exercise
Seated Press 35kg (77#) p/side and 15kg (33#) dumbells

Compound set of Side Dumbbell Raises supersetted with Straight Arm Front Raises using a 20kg plate
4 sets x 10 reps each exercise
Side raises 12.5kg (27.5#)
Front rasie plate 20kg (44#)

Compound set of Front Dumbbell Raise supersetted with dumbell press
4 sets x 10 reps each exercise
Both using the 12.5kg dumbbell (27.5#)

Bent over Dumbbell Raises
4 sets x 15 reps
20kg dumbbell (44#)

[yakabebe]

You're truly inspirational for what you've achieved Yak. You started when you were older than I am now so that gives all of us hope that we can still better ourselves
You've still got great mass in the current pics. Strong chest session

Thanx mate...and yeah if this ol fart can keep bangin' away...ZERO excuse for the younger crowd!

[drudixon]

In for the ride!

[yakabebe]

In for the ride!

WElcome!

Blasted back...5 exercises x 4 sets x 12x reps...little if any wait,,,,all over in just on an hour

Assisted pull-ups - using 7 plates in the rack and full extension
4x12 reps

One arm dumbbell row
4 sets x 10-12 using 40kg (88#) Dumbbells

Seated Cable rows 4 sets x 12 reps
Used 85kg (187#) - fro, here to focuson the pull into the lower belly and a deep stretch to the rack

Seated one arm lat pulldown
4 sets x12 reps
Used 40kg (88#) per side

Standing oulldown prss
4 sets x 12 reps by 60kg (132$) of the rack

[fittofattofit]

Thanx mate...and yeah if this ol fart can keep bangin' away...ZERO excuse for the younger crowd!

Except that you look a lot younger than I feel ... you could easily pass for 43 instead of 63

Lots of volume for an hour session
Are you keeping at the 1250 cals per day strictly or do you have cheat days built in?

[-=FLEX=-]

So please join me and help out where ya can.

In.

[yakabebe]

Except that you look a lot younger than I feel ... you could easily pass for 43 instead of 63

Lots of volume for an hour session
Are you keeping at the 1250 cals per day strictly or do you have cheat days built in?

Thanx!

Yea a truly intense session and indeed the volume and intensity is built in to make it more metabolic if you like to aid in the cut!

And yes...cals a re still at that level and no cheat meals...cant seem to get the fat moving as quickly as lasy year although the diet approach remains the same

Had calipers done last night
3 sire measure
Chest 4mm
Abs 8mm
Thigh 7mm

19mm...aiming for <6mm sum total

In.

Thanx for the support! Good to see ya still hard at it!

[scullin]

IN to figure out how you get so ripped.

[yakabebe]

IN to figure out how you get so ripped.

Welcome

The secret for me or anyone is an unshakable resolve. Without that youll never get there. Must set the goal and then, as mad as it seems, put it at the top of the list of things and offer and accept zero excuses.

A classic case of if it was easy everyone would be doing it...frankly...there's few things harder and unless you actually make the journey - words dont actually describe whats involved.

[yakabebe]

http://www.mapmywalk.com/routes/view/227218813

[yakabebe]

Another long cardio......
http://www.mapmywalk.com/routes/view/227753505

Arms this pm

[fittofattofit]

The secret for me or anyone is an unshakable resolve. Without that youll never get there. Must set the goal and then, as mad as it seems, put it at the top of the list of things and offer and accept zero excuses.

A classic case of if it was easy everyone would be doing it...frankly...there's few things harder and unless you actually make the journey - words dont actually describe whats involved.

True! We all have different priorities but it's dedication that achieves our goals

A classic case of if it was easy everyone would be doing it...

Getting to the Olympia ... only a few hundred in lifetime ever do ... special dedication to your sport there!

[yakabebe]

True! We all have different priorities but it's dedication that achieves our goals

A classic case of if it was easy everyone would be doing it...

Getting to the Olympia ... only a few hundred in lifetime ever do ... special dedication to your sport there!

Absolutely it has to be something you have a passion for and feel moved to do...there's just no way you'd get there with a half baked approach. Theres no shortcuts, bypass, magic pill or potion that will work without the head in the game.

Having said that...and Ive said this many times in talks Ive given...BB is but a microcosm of life...what gets you to the top in this sport is the same that gets you to the top in any endeavour; be it sport, business or study.

Arms to night

Biceps

Seated Dbell curl
1: 12.5 kg (27.5#) x 20 reps
2. 15 kg (33#) x 15 reps
3. 17.5 kg (38.5#) x 12 reps
4. 20 kg (44#) x 10 reps
5. 22.5 kg (49.5#) x 8 reps
6. 25 kg (55#) x 8 reps

Then

Smith Machine Close Grip Press
10 kg (22#) p/side x 20 reps
15 kg (33#) p/side x 15 reps
20 kg (44#) p/side x 12 reps
22.5 kg (49.5#) p/side x 10 reps
25 kg (55#) p/side x 8 reps

Then

Preacher DBell Curl - each arm
1. 10 kg (22.5#) x 20 reps
2. 12.5 kg (27.5#) x 15 reps
2. 15 kg (33#) x 12 reps
3. 17.5 kg (38.5#) x 10 reps
4. 20 kg (44#) x 8 reps
5. 22.5 kg (49.5#) x 8 reps

Followed by

Cable Tricep Pushdown

1. 20 kg (44#) x 20 reps
2. 25 kg (55#) x 15 reps
3. 30 kg (66#) x 10 reps
4. 35 kg (77#) x 8 reps
5. 40 kg (88#) x 7 reps

Finished with

Machine Shrug



My technique is to keep a squeeze at the top of the contraction for a 1-2 count throughout all the sets
Total Weight both sides
1. 80 kg (176#) x 15 reps
2. 120 kg (264#) x 12 reps
3. 160 kg (352#) x 12 reps
4. 200 kg (440#) x 12 reps

[yakabebe]

Smashed legs tonight. No.. I mean REALLY smashed em!

Legs simply have to be thrashed to send the signal to GROW!!!!

Started on the Leg Press
8 sets...4 x 10 narrow leg position then 4 x 10 reps wide position

My utter fous is two parts.

First the depth. I make sure the weight "drops into the hole" - if you can picture that...the legs get to the point where the sled cannot come further...deep as.
In essence, the hip flexors "relax" and allow the legs to take the weight.

And second...to explode up with all my power

1: 5 plates a side
2: 6 plates a side
3: 6.5 plates a side
4: 7 plates a side
Drop back the weight a touch here as my adductors really take a great load in terms of the stretch that is soooooo different with this position as opposed to the narrow foot position
5: 5 plates a side
6: 6 plates a side
7: 6.5 plates a side
8: 6.5 plates a side

Next Dbell Squat
Simple exercise...grab the dumbbells in either hand and simply squat.. DEEP. Ass to the floor and power up
4 sets x 10 reps
1: 40kg dbell ea hand
2: 45kg dbell ea hand
3: 47.5kg dbell ea hand...by now the hands wrists forearms and shoulders are SCREAMIN....!
4: 50kg dbell ea hand

Over the the hamstring leg curl seated machine

4 sets x 15 reps
Superset with lunges as you await your turn (3 guys working each othe HARD...push push push!)
1: 45kg
2: 55kg
3: 57.5kg
4: 60kg

End the session with what we call a butt smasher

Very close to this - the focus here is to push and totally extend the leg to the point where the glute is totally contracted.

4 sets x 10 reps
Using 80kg

Done...and just enough time and energy to finish with 20 minutes of high cadence bicycle

[yakabebe]

Big day...wrk run to the fitness centre and do 20 minutes hypoxi trianing back to work...

After work to gym for abs and some HIIT

Ab session
4 x 20 reps crunchs

4 x 20 reps of ab roller with a plank in the middle

Sort of like thhis but quite as long a plank and do a set of 20 with no rest


4 x 20 reps Leg raise incline board

4 x 12 reps Crunchs over a large ball


4 x 12 reps hanging leg raises


20 min HIIT
3" warmup
5 x 1" very high cadence on setting 6 of bike followed by 1" rest
3" warm down

Home to 120gr chcikenm and 150 gr white rice

Noice

Can feel myself really dialling in the committment...meter is over the 100%...nothing less will do!

[yakabebe]

Chest tonight

Incline Smith Machine Press
5 sets...4 x 8-10 - heavy and then set 5 use 1/2 the maximum used to rep failure
1: x 10 reps 100kg
2. x 10 reps 120kg
3. x 9 reps x 120kg
4. x 8 reps x 120kg
5. x 60kg x 27reps

Over to Flat bench Dumbbell Press
4 sets x 10-12 reps
1: 32.5kg x 12 reps
2: 32.5kg x 10 reps
3: 30kg x 12
4: 30kg x 12

Dips
3 sets to failure
1: 15
2: 14
3: 12

SEated Pec Deck
1: 14 pin weights x 15 reps
2: 14 pin weights x 14 reps
3: 14 pin weights x 14 reps
4: 14 pin weights x 13 reps

All over red rover within 50"....great pump...lots of energy!

Finished it all off with 15" on stepper level 7.

[Bo_Flecks]

Can feel myself really dialling in the committment...meter is over the 100%...nothing less will do!

Wouldn't expect anything less from you, Bob. I am really looking forward to following you along this process and learn a few things!

[yakabebe]

Thanx Bo....ambition this year is to approximate your ridiculous and frankly outta be illegal level of conditioning!

[fittofattofit]

Great write up so far Yak - you really get the feel of the intensity you are putting into your training! I like the full range of movement, high reps and the long paused reps to maximise that time under tension

[yakabebe]

Great write up so far Yak - you really get the feel of the intensity you are putting into your training! I like the full range of movement, high reps and the long paused reps to maximise that time under tension

As we get closer and closer to comp...typically one can expect the strength one musters to go down...but STILL you have to send the message to all the muscle groups they are needed and at least for me...the need to avoid a catabolism of muscle as you go lower and lower in bodyfat can only be offset by sending the message via....VOLUME...and intensity.

Note tonights shoulder sesssion

Superset Seated Smith Machine Press with Dumbell Upright Rows
5 sets x 12 reps for each.
The rows are done with 12.5kg dbells
The rows...make sure the elbows are kept....HIGH
1: 20 kg a side
2: 25 kg a side
3: 30 kg a side
4: 32.5 kg a side
5: 30 kg a side

Burnnnnnnnnnnnnnnnnnnnnnnnn!

Now.... a superset of Side Dbell Raise with a two-handed front raise with a 20kg plate
All sets 12 reps each exercise
With the side raises I try and keep the arm as straight as I can and I make sure the dbell is tipped down in the front and I get them ABOVE the line of the traps
1: 10 kg
2: 12.5 kg
3: 15 kg
4: 12.5 kg

The lactic "burn" in the shoulder girdle is enormous

Bent over Dbell Flys
I do these seated....bent right over...I also make sure the movement of the bells is out and up and not back and up....hits the rear delt better by far for me.
All sets are 15 reps
1: 20kg
2: 22.5 kg
3: 25 kg
4: 22.5 kg

To finish supserset a Smith Machine Upright Row with Front Dbell Raise.
The Front raise here is done with the grip inwards...palms facing each other and the lift is with straight arms and again above the top of the delt.
All the dbell raises are with 12.5kg dbells and both exercises are 12 reps
1: 20 kg a side
2: 25 kg a side
3: 27.5 kg a side

Last set is a strip set...with a 5kg weight on first with the 20kg weight on next
Do to failure and have the 20 "stripped" from the bar and rep out to only when partials are getting done.
No front raises...unless ya want to!!!

By now...your entire shoulder girdle is...done.

Go home and eat!

[ljimd]

yak, I see you hit each body part once per week. Any thoughts on twice/wk?

[drudixon]

Thought of you when I read this. Article basically is promoting a high calorie day a week to reset leptin.

http://fatlosscheatcodes.com/2013/06...diet-involved/

[yakabebe]

yak, I see you hit each body part once per week. Any thoughts on twice/wk?

Ya know...been giving that exact thing some thought just the day before yesterday.

Ive done the one day thing for about 5-6 years now and as a routine in terms of fitting it in to my world which along with f/t forensic psych practice and a relationship can be really hard at times - its worked.

However ...your thoughts on the benefit - other than a change? TIA

Thought of you when I read this. Article basically is promoting a high calorie day a week to reset leptin.

http://fatlosscheatcodes.com/2013/06...diet-involved/

Yea...that seemed to be the gist of another thread I was on...

Gotta say my head is in a crap place in terms of the fat loss.

Why? ....d/k except that this year...for the first time ever...Im doing this myself with no coach. Till now I have just rocked up, done the session as led by the lil master and changed diets at his call.

This year all that is with me.

And despite me following things to the tee...the fat loss seems stalled...and now with the clock TIC TOCING loud as hell and the dates start to barrel at ya at top speed....I dont now....just gotta have faith what Im doing is right and in time things will get right.

My diet now is:
Meal 1: 1 cup of egg white with 1 egg yolk
Meal 2: Small protein shake
Meal 3: 150g chicken + 120 gr rice
Meal 4: Small protein shake
Meal 5: 150 gr chicken + 120 gr rice.
Plus all my cardio and 5 gym sessions
And in 3 weeks...my weight went up by about 1/2 lb...{shaking head}

But funny as it seems....visually things look ok...its the #'s that are seemingly out.

Heres a pic of me...the 1st is this time last year, the next was 3 weeks a go and the one on the right was yesterday.

Thoughts?

[yakabebe]

Back tonight and...a change in the diet!

Seated Cable row
5 sets x 15 reps
All sets with 70kg
In between sets, feet up on medium sized ball lying down - straight legs and I guess you'd describe em as "pelvic thrusts" x 12

Seated Lat Pulldown on machine supersetted with a kneeling rope on cable pull...see if I can find a vid of the movement
All sets to 15 reps with 50 kg per side on the pulldown and 40kg with the cable tower
This machine

This is the cable row


One arm dumbbell rows
4 sets x 15 reps x 35kg
The thing here is to pull up and out from the chest...not straight up the chest...allows for a much stronger contraction of the lat

Finish with 4 sets x 15 reps x 55kg of a cable straight arm pulldown...keeping the back as straight as ya can
Pretty much like this


Diet change:...carb reduction

1: 1 cup egg whites including 1 egg yolk
2: 150 gr chicken
3: 150 gr chciken + 1 cup sweet potato
4: 150 gr chicken
5: 150 gr chicken + 200 gr lettuce and baby spinach

[yakabebe]

Cardio done and dusted

http://www.mapmyrun.com/routes/view/231700359