'We knocked the bastard off'



  • [quote name='BartMan']good results at the PT's this morning, on my scales at home 86.2kg and 9.5% bodyfat. Will get results from PT though in the next day or so. But measurements all coming down which is good.

    Got a new training programme today, and getting a new eating plan emailed through today too.

    So all action stations in project 'vanish'...!![/quote]

    What is your goal weight/BF Bart? Im getting bloody concerned. I think I may need a photo of you on my fridge and be paying one dollar a day into a World Vision account to help you out.



  • photo's bartman....you sound scrawny and you need to stop, for every kg you lose I have gained.......its just wrong i tell ya



  • hey Weka, yeah, at some stage - just getting Ness to stop being camera shy is hard enough work, me, no worries!!!



  • Good luck Bart. As a former bodybuilder myself, I can tell you that it isn't easy but the rewards are great. If you are going to be squatting heavy, be careful. Focus on form over how much weight you are using, and the weights will take care of themselves. Also, if you are trying to add size, remember the big 3: squats, bench, deadlifts. Enjoy.



  • cheers davidav, loving it.

    At the moment not doing too heavy weights - reps are 10 and up, so as heavy as I can go for those, but nothing insane at the moment. Not having a training partner helps you keep it real too!

    doing sets of 20 squats at the moment, after leg press, lunges and hamstring falls, so legs are shattered before you even hit ther rack - love it.



  • [quote name='BhartMan']cheers davidav, loving it.

    At the moment not doing too heavy weights - reps are 10 and up, so as heavy as I can go for those, but nothing insane at the moment. Not having a training partner helps you keep it real too!

    doing sets of 20 squats at the moment, after leg press, lunges and hamstring falls, so legs are shattered before you even hit ther rack - love it.[/quote]

    Sets of 20 squats is good work, and will certainly whip your legs into shape in no time. That's the smart way to train. Don't try handling heavy weights for sets of 10 or less in squats until you are comfortable with good technique. Most people don't realize what a technical movement the squat is. Do it right, and you're fine. Get your back alignment wrong with heavy weights on your back, and you're playing with serious health issues.

    I know from experience. Got the surgery scar on my lower back to prove it.



  • have been squatting for 20 years now - Dav, and have been told, my technique is text book perfect, I could be the new poster boy for squats in fact...

    I just LOVE squats, sicko that I am.



  • [quote name='BhartMan']have been squatting for 20 years now - Dav, and have been told, my technique is text book perfect, I could be the new poster boy for squats in fact...

    [b]I just LOVE squats, sicko that I am.[/b][/quote]

    There's definitely no harder exercise than squats. Best thing in the world for building power. Deadlifts are the only other exercise that comes close. Do both as part of your routine and you'll be an animal. Just don't overdo it.



  • What are your boys views on box squats ? As I train alone I am reluctant to do normal squats because I don't really want to risk wiping out, dropping the weights and destrying half my garage.

    Do you guys do them ?



  • What do you mean by box squats MN5? I've done every variation of them. They're all good. Nothing beats free standing squats with a barbell of course, because they force you to use all of your stabilizing muscles along with your quads, hams and glutes. But safety is the most important thing. And if you are training in your garage by yourself, you don't want to be doing anything that could injure yourself.

    For the record, I don't squat at all anymore. Having part of a disc removed from my back forced my retirement after 25+ years of heavy squats. At my peak, I was doing 180 kilos for sets of 6 reps of deep squats. Those days are over.

    I do a lot of sprinting and distance running now for the legs, along with medicine ball work. You can keep your legs strong without squatting, but squats are one of the most comprehensive power exercises available if you can do them safely.



  • Surely you know the ones, squatting onto a "box" ( in my case it is a guitar amplifier ) pausing, and then standing up. Like I said I'd love to really go all out but with no spotter and a few breakables in the garage this won't be happening !



  • you don't have a squat rack MN5? With safety bars - I set those just under my lowest squat level, so If I fail, i just go down and roll the bar off my back, and 2 or 3 inches later the bar is on the safety bars...



  • [quote name='MN5']Surely you know the ones, squatting onto a "box" ( in my case it is a guitar amplifier ) pausing, and then standing up. Like I said I'd love to really go all out but with no spotter and a few breakables in the garage this won't be happening ![/quote]

    Aha. Bench squats. Those are fine, since you want to go down to parallel (legs bent 90 degrees) or lower. Bench squats are a good option if you are training alone without a partner. Going one to two inches below parallel is fine. Going arse to the ground is OK with lighter weights. But if you are going really heavy, you risk serious knee injuries if you go too far below parallel with squats.



  • [quote name='davidav'][quote name='MN5']Surely you know the ones, squatting onto a "box" ( in my case it is a guitar amplifier ) pausing, and then standing up. Like I said I'd love to really go all out but with no spotter and a few breakables in the garage this won't be happening ![/quote]

    Aha. Bench squats. Those are fine, since you want to go down to parallel (legs bent 90 degrees) or lower. Bench squats are a good option if you are training alone without a partner. Going one to two inches below parallel is fine. Going arse to the ground is OK with lighter weights. But if you are going really heavy, you risk serious knee injuries if you go too far below parallel with squats.[/quote]

    Safety first dude. I seriously arsed out once when going for the one more rep that I thought I could get and didn't. Absolute carnage in the garage and I was told how stupid I was for doing them one my own. Painful, embarrassing and yes very fucken stupid.



  • [attachment=0:84v73yiy]IMG_1628_bart.jpg[/attachment:84v73yiy]

    current photo...



  • Your bum has a double chin!!

    Ripped though mate. Gee are you starting to get a bit amped for the the competition???



  • [attachment=0:1mqm2jj0]IMG_1627_ness.jpg[/attachment:1mqm2jj0]

    and the good lady...

    Who told me off for posing - I got photographed after her, so she was re dressed and weasn't going to undress againand flex for the camera...

    not that I was flexing at all eusa_whistle



  • lol Hooroo - that's a triple mate...!

    Yeah, I haven't seen abs on that body since 1989...



  • here's the photos from earlier in the thread...



  • red beard you made me cry with laughter you bastard

    i agree with redbeard and willie though - i suggest we kidnap bart and force feed him chester the chick.

    now go play with the backs.

    you should go for the 85s too - be a hoot

    keep up the good work - next photo can we have the undies swapped around xzxrofl



  • Looking good Bart. Can definitely see the leg workouts in particular paying off.



  • Great work there Bart, inspirational stuff indeed. I'm a tiny bit disappointed you haven't done the double guns pose though, maybe next time xzxcool



  • godda get some guns first (in my best Arnold voice)...



  • f*cking hell mate that is awesome

    can you post the pick of you before you started this rowing/weights business. I think you were slightly (cough!) bigger then!



  • I have got a pic at 105kg (weighed myself at the airport!)in Fiji at a mates wedding, sans shirt, I'll try and track that one down, but nothing of me before that when I was pushing the 120 boundary... (thank fuck)!!

    This mornings weigh in 86.7kg, 7.7% BF (but that BF thing on the scales changes from day to day, think more to do with water content than fat, as varies between that low of 7.7 through to I think 11 something the other day)!!



  • [quote name='Mainlander'][quote name='BartMan']glucosamine (spelling?) RB is the one - I have had trouble with my feet for years, pain all the time etc. the mrs always saying, take the damn pills. I finally did - and wham, ready for a bloody marathon!! Give them a crack anyway![/quote]

    That's what I've started taking but everyone tells me it'll take 6 months before I feel the benefits. You're implying they worked quicker than that on you.
    [/quote]

    Hey just sharing some advice I got from a coach who's one of nz's top ironmen (and used to work for NFS who make these products)..

    on the box they say you should have 1500mg a day.. he was saying that for my size 6'4 105kegs that i should be chomping 4500mgs a day.

    plus treat it the same as something creatine i.e. there is a loading period upfront.



  • Mainlander - yes, they worked for me within days, and when I don't take them, feel the pain coming back too...

    So time to does up on more than eh WTW!!!



  • [quote name='BartMan']I have got a pic at 105kg (weighed myself at the airport!)in Fiji at a mates wedding, sans shirt, I'll try and track that one down, but nothing of me before that when I was pushing the 120 boundary... (thank fuck)!!

    This mornings weigh in 86.7kg, 7.7% BF (but that BF thing on the scales changes from day to day, think more to do with water content than fat, as varies between that low of 7.7 through to I think 11 something the other day)!![/quote]

    You're right, your levels of hydration will alter your BF reading - well according to my PT instructor anyway.



  • bloody stupid scales then!!

    And as an aside, a have lost a foot in my girth since starting fat busting! Weight now 86kg, from a high of 120 - 34kg goooone.... and yes, you do feel better for it!



  • [quote name='BartMan']bloody stupid scales then!!

    And as an aside, a have lost a foot in my girth since starting fat busting! Weight now 86kg, from a high of 120 - 34kg goooone.... and yes, you do feel better for it![/quote]Woah, when you look at it like that eh! You're 3/4's of your old self! xzxshok



  • [quote name='BartMan']bloody stupid scales then!!

    And as an aside, a have lost a foot in my girth since starting fat busting! Weight now 86kg, from a high of 120 - 34kg goooone.... and yes, you do feel better for it![/quote]

    Bart how are the strength gains ? bodyweight exercises should be easier now I'd imagine ?



  • don't have any chins or dips at the moment in my training programme, and can only manage 20 press ups at the end of my chest workout - 1 set to failure. So no idea!!



  • I'd imagine there'd be a few extra chin ups in you now !



  • went to trainer today for more measurements etc. bodyfat down another percent, chest has increased a cm (first growth!), but weight remained pretty much the same - so muscle mass has been added. I weigh in on her scales at 88 (as opposed to the 86 on my home scales), and need to weigh i on comp day at 82kg, so 6kg to lose.

    So diet starts to get stricter now, and I expect an increase in aerobic activity from the 3 x 20 minute sessions a week I have been on!!



  • Would you like the under 85kgs player registration form in the post or by e-mail? eusa_whistle



  • my bopy is too scared to get below that 86kg mark though Dons, it knows that world of pain that it would get itself involved in again when that reg form arrives... eusa_whistle

    Well no increase in aerobic stuff yet, but diet changed dramatically, and Mrs B and myself all set for three weeks of hard work before our next visit to our PT, this mornings workout a cracker. WE now have a coffee and teaspoon of honey before the workout, and for a man who does not drink cofffee, it was like rocket fuel - more, more I say, more!!!!



  • 82kg's!!!! Bartman stop and think about that for a dog gone cotton pickin minute. 82kg's and your 6ft tall......mate that is seriously lean.........all power to ya fella



  • that will be comp day though Willie! I expect to head straight back up to the 90s within minures of then last pose!!



  • I keep forgetting to say Bart one of the dudes here at work is aiming to win the heavy weight or whatever they call it.

    dunno how he does it, eating nothing but a farking truckload of chicken and rice every day, and just chicken for dinner (he doesn't like veges!)

    he's been sick for 3 weeks, fark i wonder why! he's almost thinking of flagging it cause he's 3 weeks behind on his training.

    currently he's 110kegs, will be 98 on the day of the comp. Was talking to him about it, sounds totally mental. Especially the part about the latest 'fashion' is to get the glutes totally ripped so they have ridges running through them.

    good for taking the pi$$ out of him though cause it looks like he's walking around like a staunch fuker all the time cause his back is so big it pushes his arms out!



  • that's probably his problem - not eating the vege.

    My lunch is 200gm chicken, cup of rice and FOUR cups of veg. I can't eat it all, and my PT is a bit worried at the moment as I can't eat all the food she has me eating, she doesn't want me to be gaining weight! I am also meant to eat another 185gm of Tuna a 2 cups of vege at 4. 12 egg whites a day too, and fish and four more cups of veg for dinner.

    I just can't eat that bloody much. Oh, also a midmorning snakc of 100gm of chicken, and about 2 in the arvo another protein shake to go with the one I have straight after training in the morning, but before the egg whites!!!

    SO he's a big fucker 98kg lean would look impressive, as opposed to my peewee division!!

    I have (touch wood), been healthy as an Ox all through training, and in fact would eat more veg now than before I was training!


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