Onwards and upwards - target 2012...
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back today.<br />
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Tough workout, although managed 3 set of 6 pull ups with 10kg which was good. then various pulldowns and seated rows before the big event, the deadlift.<br />
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Deadlift won today. First set of 4 at 165 really basehd a hole in my defences, did not go up to 175 as per last week, did the next two sets at 165. Think some of the last reps would have been taking 3 or 4 seconds each lift, brutal, but managed four each time! -
Nice work - savvy to listen to your body rather than push it and blow something! esp on DL's!<br />
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Ugh 3-4sec to complete the lift - that sounds slow and painful!<br />
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Cool to hear you've been making progress on shoulders, that's an area I get super slow gains in. I like the mix I have at the moment - seated (Arnie) dumbbell press, where you are rotating your arms as you lift, and standing barbell shoulder press. Before my break I managed 60kg on the standing press - I'd been stuck around 50-55kg for ages.<br />
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When is the next comp? -
Next comp - as of yesterdays visit to trainer, 9 weeks, Glenfield College, Queens B-Day Sunday. Did not see that coming, went for weigh in etc, and leave with a 9 week lean down! not our normal NABBA federation, but INBA, another good one. classes only done by weight, no 'athletic' and physique divisions. Trainer aiming for me to be 5% BF, which will put me about 84-85 kilos, less dehydration, so maybe early 80s. Was 90.1kg and just on 10% at this weigh in.<br />
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So all of a sudden, we are, as she says 'in the box'!!<br />
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yes, those deadlifts that just draaaaaaaaaaaaaaaaaaaag are awesome. Must be working though she commented on my back looking more dense, so upper body coming into line with my legs, hopefully more this year.<br />
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And that is all - training the last week went well, but Whanga had the beach hop festival, 3000+ classic cars and hot rods, 50,000 + people, me and a camera... Nek Minnit, 11,000 photos and tired as buggery! -
cardio sucks!! 45 minutes a day. so been walking over the last few days a few cycles. But forgot how much it sucks!<br />
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New programme starts today - shoulders to kick off the week instead of chest, so something new. Pity traps still smashed to bits from Saturday's workout - shrugs on the smith machine can go insanly heavy and controlled, so I did, and am still paying for it!<br />
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weight in tomorrow on our home scales, last Tuesday was 90.6 (I think, written down at home), and 11.5% BF (that as opposed to 10% when measured properly). So fingers crossed those figures will have both gone down! -
89.6 and 14.5% BF. Which is musts be why you don't take too much notice of the electronic measure!! I agree at the moment, but next week when it is 8.5 I won't!!<br />
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New programme, excellent, shoulders first day, chest second, legs today. Front squats, hate 'em, have 'em!! Spin tomorrow and then back on Friday. along with the 45 minutes a day cardio...<br />
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And the NABBA Waikato Champs are now in Whangamata, going to be organised by Vanessa and myself, this is time consuming!! -
ugh front squats! they hurt something chronic! we did a mixed set earlier in the year (front and back squats) and I was shot, stuffed and mounted on the wall. Utterly ruined my legs lol.<br />
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Do you do good mornings at all? I was checking them out last night when I was reading about improving deadlift. There are some stupid (imo) vids of people shifting massive weight with them! I thought the idea was to isolate but not go mad with how much you lift. Waaaay too much chance of an injury.<br />
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What are you doing for shoulders at the moment?<br />
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Wow, that is awesome you guys are running the next gig! primo to have it in your backyard too. Hope you still have time to train! -
good mornings = stiff legged deadlift? Straight legs on box, so basically your back and hamstrings do all the work? Yes, we've got those at the moment. Once I get too much weight on my hammys get nothing though, knees end up too bent and all goes into the back. So ahve to keep the weight low enough to keep your knees pretty much locked so you can feel your hammys wrenching to death...!!<br />
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Shoulders, were, lat raises, seated one arm lat raises, machine press, with a hold at the bottom, and I can't remember what else (first week, alway shard to remember)!!<br />
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Today was back, lots of rows, nice. Chest killing me the most, then hams, calves!! -
shoulders again yesterday, and second set of chest today. Chest and biceps. WOuld have to be my favourite chest / bicep workout from the 14 so far (that I remember anyway). Cehst gets a hell pump, and biceps do too. Starting out with Smith incline press with a pause at the bottom rips the shit out of you to start, and it gets better from there with a couple of drop sets thrown in for good measure. <br />
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Weight this morning down a grand 100g from last week, although am feeling more like a bodybuilder than i did a week ago, the scales have not shown much change. Not toooo surprised though, I have been finisheng off my Raisey's BUILD, and today will start on my Raisey's ISOL8, which is the lean protein - I expect rapid change now, and if not, then bugger. We visit our food guru Sunday, so we'll find out what's up then.<br />
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Over 'n' out. -
nah, but just about time to start posing and feeling like a prat at the gym again!<br />
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Today was legs and abs. Front squats, super sets of extensions, stiff legged deadlifts and dumbell hammy curls, finished with some leg press calves. all good, all painful, must be working! -
well, legs drained. Tuesday night did a road cycle, 40 minutes as hard and as long as I could, so got back knackered. Probably not the 'cardio' zone that I am meant to be in, but it was fun. Must rememebr to rein myself in next time though! Then legs yesterday, and spin this morning, I am rather K-nackered in the shank department. Stationary cycle tonight methinks, up to episode 4 of Band of Brothers on DVD, so a nice lazy ride as the shit gets kicked out of the Gerrys and the Paratroopers!!
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I find the stationary bike pretty easy on the legs when they are hurting. Good way to nurse them with bugger all discomfort.<br />
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Rowing however is nasty. Went for a row the other day with major doms from squats (so ass and quads on fire) and holy hell did I feel it! -
yes, you can certainly wreck yourself on the rowing machine, I used to love smashing myself to pieces on the rower. Maybe when I 'retire' from BB! The road cycle was nasty too, just keep pushing yourslef, and riding with clip on shoes, so the push and pull thing when pedaling makes you go really fast, and must be more efficient. Certainly a lot to learn still on the bike thing. But nice for a change and fresh air, and I can at last wear some of the skin tight rugby jerseys that I have been getting from my coach mate!! The Wasps St Georige Cross one looks like a bike top,m and high-ish vis too - Ness reckons the big red cross looks like a target though!!
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so we watched the Counties Manukau Bodybuilding Championships the other day. Certainly ready to rumble now, but it's kind of sad that we'll never get that rookie joy again of the first show experience. We're have certainly joined the ranks of the veteran bodybuilders now, people coming up and asking the inevetable question - when are you competing etc, and unlike others I just tell them. Most keep very coy, but I don't care! <br />
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And watching them all on stage too, you get all the tosspots saying that they just like to compete because it's fun etc. bullshit I say, I like to compete because I like winning. I would not be still doing this sport if I was just there to make up the numbers. But thankfully it takes all sorts, the 'number maker uppers' and those like me who are in there to win.<br />
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But in saying the above, I say all the right things to the right people, it's just great to compete etc, oove the sport and so on. But nope, love the sport, love to win too.<br />
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Saw the trainer on the weekend, didn't listen to her talking about BF%, still going down for me, trainer happy and diet stays the same. Ness done awesome, belly measurement gone down 3mm in the last 3 weeks, and her bf% down 3!!! SO her food stays the same too. -
Chest day today, loving the Smith incline press at the moment. Reps only 6,6,4,4, but there is a pause thrown in there on the chest for each rep. You almost feel the individual muscle fibres tearing on each rep! No wonder chest will be hurting by Thursday!<br />
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Then a double set / drop set, don't know what you call it, but 6 reps heavy as you can go, so as to not be able to get rep 7 out, and the straight into 15 reps, same exercise, again, the 15th rep should be your LAST. DB flast bench press for that one, and, as Mrs Marsh used to say, "it does get in"...<br />
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Followed by three sets of flat flies, 12, 10, 8, 8 and then chest really completed by two sets of 15 bench with no lock out, pretty much just pushing until your upper arms are parallel, so 6 or so inches off the chest. You soon run out of gas there.<br />
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Biceps thrown in with chest on our current programme, so these get hammered by seated incline curls, 8,8,6,6, and then another drop set (?) of standing DB curls 6 and then 10. <br />
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Certainly an upper body blast yesterday (shoulders and triceps) and today, chest and biceps. -
nah, what puts us all to shame is the Mrs doing it all too, fark she trains hard out, it's GREAT.<br />
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That Ness on the left last weekend with some other BB chick with GIANT shoulders!<br />
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Was interestin last weekend at the comp, lots of guys with great uipper bodies, and no legs. Sad really, and their trainers are failing them!<br />
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[img]http://www.gofigure.co.nz/g2/d/59052-3/12-NabbaCounties0086.JPG[/img] -
[img]http://www.gofigure.co.nz/g2/d/59022-3/12-NabbaCounties0038.JPG[/img]<br />
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speaking of no legs, guy on right, wicked huge upper body, back needs work though, and no legs (can't find a photo showing it). Bloke on left won the overall athletic, so I expect he'll be at Nationals this year. Was pretty good all over. but posed funny!! -
one on the right looks like his arms are too long as well, although I dont think training too much one area impacts that does it...unless just standing holding shit loads of weights would <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' />
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[quote name='BartMan' timestamp='1335224725' post='282335']<br />
[img]http://www.gofigure.co.nz/g2/d/59022-3/12-NabbaCounties0038.JPG[/img]<br />
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speaking of no legs, guy on right, wicked huge upper body, back needs work though, and no legs (can't find a photo showing it). Bloke on left won the overall athletic, so I expect he'll be at Nationals this year. Was pretty good all over. but posed funny!!<br />
[/quote]<br />
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The guy in the middle is Bobby Kazemi. His wife works for me and he is PT at my gym. He's is a pretty dam solid unit himself. I reckon hes got a big future in bodybuilding as hes only been doing it seriously for about 3 years now.
