Onwards and upwards - target 2012...



  • Right, so we're back into weights proper again, with food in the belly, and fire in the eyes.

    Yesterday chest, today chest pain! Low reps, high weights. Ease back into things, yeah right... Ness pumping out two reps at her bodyweight, great to see, wait until the strength comes back! I was up to BW pressing too +5kg, so cranked out I think about 4 at 90kg, was nice to be straining. Shoulder needs attention though, so have also have added in the rehab exercises that I am MEANT to do all the time...

    Today, legs. Tomorrow, wheelchair.

    Weight as you would have worked from the above, 85.8 kg. Feel fat as a house, but expect BF% would still not be much more than 5%. holding a lot of fluid still at the moment, but we're eating pretty clean again, Ness more than me, I have snuck in the odd cookie time cookie while she is not looking... But basically will be aiming to eat clean 6 days, and on the 7th, eat whatever ails you!!

    That is all - target now BOP NABBA comp, 2012...



  • Amazing that you can 'feel' fat as a house at 5%BF Bart but I guess it must feel that way compared to what you have been use to it recent times.

    What are your aims for 2012? Gonna keep at around the same weight or are you planning to put in some mass? What is the date of the BOP comp?



  • Yeah, it is weird, a real mind fuck at this time after being lean for 8 weeks - much harder on Ness (women) than on me (blokes), as we just don't really care! But the fluid'll come off and all will be well.

    I weighed in at WEllington ripped to shreads at 76.9. My max weight can be 80.5 so that gives me 4.6 (?) kilos of muscle that can go on, so it's all about building mass - shoulders, traps, lat width, chest, arms. Basically upper body (want to enlarge the T. Also the tear drop in my legs, I would like that to be more pronounced, but that's just getting picky - legs can look after themselves, but will be punished with some heavy weights though, looking forward to that, LOVE heavy squats etc.

    Dates are not out yet for next year - roughly the same as this year though, they try and keep the comps in much the same order, so, August 20ish.



  • [QUOTE]International Athletic Class featured the contest between Rick Ujfalussy who has gained the reputation for presenting a hard, well balanced body and Jason Bartley whose forte is razor sharp definition. Rick came in good shape but perhaps a tad short of his best and Jason got on stage with [I]more cuts on his legs than a barrel of broken glass[/I].
    [I]Although the size of his quads wasn’t matched by his upper body[/I], throwing his symmetry off, the total package compensated for that.[/QUOTE]

    that about sums it up methinks - upper body!! that broken glass made me laugh though, wait 'till next year boys!!



  • cardio this morning, rowing machine for the first time in a loooong time. Enjoyed it, 20 minutes and 5076 metres, so not earth shattering stuff, but just rowing for 20 minutes a good effort I reckon. Think I'll make a challenge board for the Gym, keep me motivated, and motivate others too. Maybe do a 2000m and a 20 minute board.

    body sore all over from chest on Monday and Legs yesterday. Just easing back into it. Uh huh.



  • [quote name='BartMan']I weighed in at WEllington ripped to shreads at 76.9. My max weight can be 80.5 so that gives me 4.6 (?) kilos of muscle that can go on, so it's all about building mass - shoulders, traps, lat width, chest, arms. Basically upper body (want to enlarge the T.[/QUOTE]

    mate, that's 3.6kg. Anyway, good luck!



  • thank you - still, lots of muscle to add, talk about a lazy bastard (me), how do I manage to get out of bed in the morning!



  • [ATTACH=CONFIG]1547[/ATTACH]

    A photo from north Harbour, my first ever decent side chest pose... If I'd looked like this in Cebu I would have won the bloody show. I didn't, so I didn't!

    Today was shoulders day, by myself as Ness away with horse that is doing the foal thing today! Good workout, sore now, loving lifting at the moment.



  • What exercises do you do on shoulder days bart?



  • shoulder press of some sort (smith, DB, BB, whatever) lat raises, bent over cable rears, one arm lat raises, shrugs and cable upright rows. Seems like heaps, but low reps so not too long a work out.



  • Sounds good actually. I always seem to run out of ideas for shoulders - only really do a press, lat raises, shrugs and the cable row although I use to get a bit of a click in the shoulder from upright rows but since I widened my grip its alot better.



  • same on that uypright row - sort of, wrist used to click - so I widened grip, now sweet.

    Sunday, great arm workout (was meant to be Saturday, but Ness catching up on a back workout). Anyway, triceps and biceps, smashed to pieces, was good, great pump, very enjoyable workout.

    This morning - chest. Low reps, heavy weights, shoulder still surviving. only times I feel it is on the shoulder press movements, bench press and flies. Not pain, just that niggle that I am sure we all know so well! Is getting better though I am sure (in my head maybe), the rehab exercises working maybe?!

    Anyway, good workout this morning, sore body from last weeks workouts still, but loving being back in the flow of things at last.

    And in a happy coincidence (kind of), today is the first day of our eating completely off the place again. So no more Cookie Time cookies as I walk past the diary, or carrot cake with the coffee at lunchtime! Sunday's now become the target of the week, when we will have the cookies and cakes and whatever tickles out fancies. Why a happy coincidence? Because it means my weight did not get up to 90kg!! 89.1 this morning! Thought it would be a good idea to see what it was on the first day of the first week of clean eating! Will weigh in again on Wednesday and Friday. Keep me on the straight and narrow!



  • This request may be a pain in the ar$e, but would you mind posting what you eat each meal, each day. The diet is one areaI really struggle in. Cheers



  • If I told you, I would have to kill you. and basically it would only be effective if you were the same BW as me, trained the same as me, and well, were ME...!!

    A good nutritionist is what you need so you can geed an eating plan made to suit you, your training and your lifestyle!! Fork out a few dollars and you'll be better off for it I am sure.



  • I LOVE SQUATS. Up to 150 kilos today, then single leg extensions, hammy curls, stiff legged deadlifts and smith machine calf raises to finish the body off in a complete manner!!

    I will though, have to lift my game if I want to keep in the picture with Ness. She pounding out at almost double her BW, so I';; have to get up to 180 odd kilos.... Could probably do a few reps at that weight at the moment if I didn't go so deep, but aim this off season is to keep my form and depth constant - so no matter what weight I squat, I am going to go to the normal depth. no bludging and cheating myself!!

    Single leg extensions are pretty good too - I was having to stack a million dumbells on the extension machien to get enough weight, with single legs it's all good with just the weight stack, and there are a few spare plates still...

    Hammy curls, almost at the end of the weight stack thing too, for the first time ever, all good.

    Stiff legged deadlifts. Our legs are so whacked by the time we get to these they are the hardest that I have had to do for ages. used to be quite an easy 'stretching' exercise. now she's all hands on deck as the quads and calves come into play too!

    Then the calf raises. Again with these I have always only really played at lifting weights, or not done them at all. Stacking on the weight now, and really feeling them.

    So at the moment much more intense workouts than for a long time. Loving it.

    Ness went and did a boxing class at the gym last night too, not my thing, so I threw in a cardio session - ten minutes cycle, 20 minute row and a 15 minute treadmill to finish, and then stretches. All good, 5374m on the rowing machine too, six second heart beat check at 17 - 170 odd beats per minute - at the end of the row. Forgot the pain that rowing can give you, and the head space you need to be in to just keep rowing through it, but the memories are flooding back!



  • cardio today - treadmill walk and then a row. Into the 20 minute bursts at the moment, cranked out to 5387, that's pretty much maxed out for now - 14 metres or so more than Monday's row, and there ain't nothing left in the tank. So now it's just a matter of the fitness starting to get better. Next row target 5400, thank that'll be Sunday unless we do a spin session. SO will be two and sometimes three rows a week in the off season, really loving getting back on the concept 2. Might have to give the 2k a nudge, I'm picking I won't be sub 7 anymore, but will try really hard - last time I popped out a 2k I managed to sub 7 though, 6:59.something. fell off the rower!



  • oh, and 89.1 on Monday morning, 2 days of eating clean, 87.6kg this morning, 1.5kg of fluid flushed from the system, and literally I reckon, I have been pissing for NZ over the last two days, water intake not increased, but the download is mad!!



  • I've asked the wife for a decent set of scales for at home for my birthday Bart so I can do regular and consistent weigh-ins like you. Funny how it takes a while to come out of ya. I probably consume 2 litres or so whilst working out (maybe more?) and then at least 1 on the way home and then don't seem to need to start the relief until a good hour or 2 later and from then its every 15mins or so and I haven't even drunk a whole lot more!

    Btw, fished with a guy yesterday whos big in to his power lifting. Runs Coast Barbell up on hibiscus coast. HUGE unit. Hes prob 6ft4 and about 145-150kg. Big bugger and eats like a horse. On 6000 calories a day and whilst out fishing he had 2 litres of flavoured milk, 1.5ltr coke, 3 cans of chicken, 2 protein bars, a shitload of water plus whatever else I didnt see go in. Obviously now low in the body fat but seems dam strong. Think said his combined lifts were about 700kg and I think that was in the suit so not raw. BEAST



  • I am joining this group. I started exercising again, after the tummy went a little over the belt. Basically I dont want to look like a body-builder, just want to lose the excess fat, tone nicely.

    I walk/jog 5km a day now. I work out with dumbbells and mix it with a bit of pilates to take some strain of my back. Exercises that I feel are working for me.

    Problem comes in here: What to eat? I switched a few things, but the bad one is I still get that glass of Coke in home. Will read your stuff and check in here regularly.

    Will also go check my lenght vs body weight vs Body Fat in the week.



  • Welcome Allyphint - start a thread mate as its a good way of tracking your progress.

    The old glass of coke....is that the high octane stuff or diet or coke zero? I use to be a heavy coke drinker and cut back to the diet one which I hardly ever drink now anyway but find the high octance stuff (as well as coke zero) way too sweet for my liking. Coke zero could be an easy transition for ya and I understand its not quite as bad for ya.



  • yeah, coke zero or diet coke, all of a sudden your cup and a half of sugar that you get with each 1.5 of coke is gone. I still drink a ton of Zero in the off bodybuilding season, love it. Used to be a coke fiend too.

    Just the little things like that help a lot - drink the diet drinks, eat the low fat versions etc, and bread is your enemy!

    and welcome to the madhouse, good luck!



  • 6000 calories a day, fuck me sideways, that would be hard to eat! When I dabbled about heading in physique I was having to eat a whole chicken at lunchtime, along with a ton of rice and veg. Just couldn't do it!
    Today - shoulders/traps day. Loving the routine at the moment - thought I'd stop bludging on the shrugs and found that 160kg for six reps is not bludging. Bulging perhaps, eyeballs look like they'll be pinging into the mirror at any moment, but otherwise fine!! Shoulder injuries all feeling OK, just lurking under the surface though - at least it forces you to do everything with strict form!



  • Thanks for the advice and motivation, boys.
    One thing I found key in the whole exercise thing...motivation.

    Will start my thread soon. Will also post my work-outs.



  • Hey Ally, yes, motivation is the one - but when the results start coming in that helps. And absurd as this sounds, so does this forum - is good to get the back slaps as you do good stuff!!

    last piece of advice though, a visit to a decent nutritionist is a great help I reckon - then you KNOW what to eat and what not to eat. Our one tries to keep in the foods that you like, as we are all, after all human!!



  • and back on the workout front - back today, fun day at the gym, everyone happy, boot campers away doing their thing and then back looking knackered afterwards, and the sad sack trainer still away, thakn fuck. You all know the one, glum face, looks like they'd rather be hanging by the neck than at the gym, but still there every day. We've got a chick like that at the gym, fucking horrible person. So she's away, and the gym just lifts!!

    So backl - good workout, then shoulder re hab things, and bome for oats, protein powder, 3 egg whites and kiwifrut, how better to start your day!!



  • Too dam right Bart. Awesome way to start the day and there is a great vibe around my gym now too. Everyones really positive and this cracking weather helps too.

    Had a go at one of the personal trainers today - had set up a station for one of their clients doing a circuit that involved one of them half swiss ball type things being setup in the squat rack and the safety bars up at shoulder height with their towel hung over it. Fuk knows what they were doing but after waiting 15mins without it being used for it to come free I moved it all and got in to squats. Mid set the PT came over to me and asked why I had moved it all.....naturally i finished my set (had to slip that in) and then gave him a few words. Didnt ruin my positivity though! Kicked on from it.



  • good on you, I hate that sort of shit - and that is the sort of shit this chick does - will be tripple setting stuff and on a piece of equipment once every five minutes. I just move in and use it now, fuck her. "Oh, I thought you were finished here FIVE FUCKING MINUTES ago you weird freak, the last time you used the bench"...!



  • So the wife decided she will join me on the 5km walk at least once a week.

    Food - switched to whole-grain/whole wheat low GI bread. Had the last Coke on Tuesday or Wednesday...had to finish what was in the house. lol.
    Switched to Coke Zero. Although trying to get as much water though.

    Will start my thread on Monday. Ciao!



  • [quote name='BartMan']good on you, I hate that sort of shit - and that is the sort of shit this chick does - will be tripple setting stuff and on a piece of equipment once every five minutes. I just move in and use it now, fuck her. "Oh, I thought you were finished here FIVE FUCKING MINUTES ago you weird freak, the last time you used the bench"...![/QUOTE]

    I know how that feels, especially when there is limited equipment. I'ld much rather people hog a machine or a piece of equipment for 20mins and once they're done you know that its free for who ever to use.



  • or just jump in and work in with them - most gym goers understand the etiquette of the gym!

    ally - another option on the zero is watering it down! I sometimes mix third / two thirds water / zero. Still tastes good and gives you tha coke taste, just not so sweet and 'thick'!!

    back on weights - arms today, into gym early, got workout almost finished by opening time (handy to have keys!), so were just finishing as the punters arrived. So no waiting for machines this morning, sweeet!! Good arm pumps too, love doing arms by themselves at the moment!



  • Spent Sunday being a farmer - fencing - maybe a 100 metre sretch on the side of a hill and spraying a fuck off big paddock's prickles as we (hmmm, me) get a paddock ready for Vanessa's foal and mum. SO two hours wandering around spraying, and a good 6 hours pulling and ramming posts etc. Buggered by the end of the day!

    Yesterday chest, and today a spin class for cardio, Ness took it for instructor who was away, so tomorrow becomes leg day.

    Bad weekend for eating, tons of junk as I pretended to be a farmer, and Saturday at work when i pretended to not care!! Weight Monday morning 89.7, this morning 89. We visit trainer this week, will be interesting to see what my BF% is! Will weigh in every day to keep my clean eating motivation going!!

    hopefully will be about 87 when we hit trainer on Sunday.



  • 87.8 this morning.

    Legs day today. Reached my limits too - 160kg squats. Was down to my 2 reps, and couldn't get too full depth squats. Only a couple of inches off, but still not full. So did an extra one to make up for it. Don't know what we'll be doing next week for legs, but know I can get 4 full squats at 150.

    Theeen leg extensions, hammy curls, stiff legged deads (murder after hammering those early exercises), and to finish smith machine calf raises.

    Legs are now officially empty.



  • jeeezzz, my body must be a sponge! Last night had a couple of gin and Tonics, and maybe 150g of scroggin mix from pix and mix bins. Otherwise a good normal day eating clean. Weight this morning 89.7. SO 1.9 UP from yesterday, this must be what you call yoyo dieting!!

    Anyway, the tale of the scale aside, great workout this morning, shoulders screwed, loving this current workout - hope our new one next week is as good!! I expect it will be, Dazza has not yet come out with a bad one!



  • changed it up a little today - arms instead of back, as Ness visited the back Dr yesterday and got clunked into place, so thought we'd rest it for a day.

    So top workout, felt like someone had tacked their legs onto my shoulders, but the mirrors still showed mighty mini me!

    weight this morning 88.4. SO sponge had been squeezed somewhat!! So another couple of clean eating days and we'll see what happens....



  • well, trainer visit all good on Sunday, and scoff all good too for Sunday free day!!

    Trainer, weight on her scales was 87.8 or something like that, and body fat percentage at 10, so all good on that front - weight where it needs to be. Better news though lean muscle mass increased by 2 kilos since end of comp season, should hope so, we have been going pretty hard at the gym, it is awesome training with a bit of meat on the bones and food in the belly!!

    New eating plan too - daily calories remain the same, just different foods, so taking on board 2700 odd cals a day to fuel the machine. Plus whatever else sometimes sneaks in the side door...!!!

    Ness at 17% BF and in wicked nick, only about three kilos above her competition weight, so looking strong and pretty classy at the moment! Me about 8 over comp weight.

    Treat day, not too bad at all - Muesli for breakfast instead of whole grain rolled oats, so not much 'bad' there, but bloody niuce for a change that's for sure. The normal protein powder etc with it. Lunch a kebbab, and a cookie time afghan thrown in. Then a handful (good handful) of chocolate pretzels from the woolworths pick and mix bin, and for dinner eggs on toast, and 4 slices of toast with peanut butter and jam. Sin terms of treat / cheat day, it's pathetic now I look back at it. BUt was good to be able to eat 'whatever'!



  • well, that was intense. Our first new leg workout, and it hurt. Squats, supersetted with lunges (I hate lunges), then hamstring curls supersetted with stiff legged deadlifts, and a mega drop set of calf raises to finish proceedings. Drained.



  • Lunges.....never really tried them. Seen a few people cranking them out but always thought got enough from the squats and they always seem to look a bit gumby!



  • ditoo, always thought "lunges, I don't need no stinking lunges". But ripped the crap out of front quad and rear buttocks!! Sets of 30,20,20 (Each leg) after the heavy low rep squats, 8,6,6. Veins were popping out all over the place!



  • well, that leg workout kicked in overnight. Calves, glutes the main victims, quads are collateral damage. Hamstrings still in their bunkers, relatively unscathed, maybe just a little shell shock in sympathy with the rest of the leg muscles!

    Today was a cardio day, but could not get into it, so did ten minutes bursts on treadmill, bike, rower, treadmill.

    Then abs, and the day is done.



  • Sounds like what I was gonna write Bart. Woke up and the legs were aching big time which meant todays cardio was a bit difficult. Did 15mins on the bike before 25mins HIIT on the crosstrainer and then abs as well.

    Hobbling around the office now though. Quads and glutes for me too.


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