10 replies to this topic

[BartMan]

Well, Auckland been and gone now, water retention gone (comp weight was 86, Tuesday weight was 93, today weight 88), and target the Australasian Natural bodybuilding Champs on the 29th.

No diuretics for this one, as they are a masking agent for real drugs, and this comp is drug tested, so water depletion is going to be a whole new kettle of fish - but our trainer is coming over with us, and competing too, so we are going to be doing this down to the wire, and correctly!

I am pretty much feeling as lean as the Auckland comp a week ago, but with new workout plan, triple sets, and a diet that sees me constantly hungry without being starved, I think we are going to be on the ball for lean-ness this time around.

So at the moment sitting here Saturday morning, sore as buggery, calves feel like someone has plunged a couple of daggers into them, and left them there, everything else just tired and sore!

SO the new programme of triple sets is the same as we did pre nationals. Chest shoulders and tricpes one day, legs the next back and biceps the third, rest, and repeat. So each bodypart gets done twice a week. Leg day is just supersetting. I think that is the order we do bodyparts, only been a week so not burned into head yet!

Food remains chicken, chicken, and more chicken. Green veg galore, egg whites back on board, the million protein shakes a day, and twice a week, fish and green veg for breakfast (yuck)!

So sights re-aligned to Aussie, 29th.

Oh and on the way, Papakura, 22nd a 'warm-up' comp with another federation, INBA. We'll just be entering at whatever our bodies are a week out from the real goal, Australia. Good for more stage time and hopefully win a few protein powders to keep us in this sport!!

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Edited by BartMan, 01 May 2010 - 11:37 AM.

[Kea]

good luck, 2+3 weeks to go. Here's Arnold's schedule (I know you have his book anyway)...posting it more as motivation for the rest of us who are below your level....

Training with Arnold

The following is a sample exercise routine he frequently used, as featured in Muscle Mag -- October 1991:

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Click to Enlarge


Click to Enlarge
Abs:
Nonstop instinct training for 30 minutes


Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.


Arnold's Advice on Eating and Resting

For those who have a hard time gaining weight, he advises that they should:
Eat 5-6 smaller meals a day
Eat carbs half an hour after exercising
Rest at least 3 days a week
Sleep 8 or more hours a day
Eat 30 to 50 grams of protein with each meal every 3 hours
Not avoid unsaturated fats because they raise hormone levels
Eat between 60 and 100 grams of carbs per day
Eat no more than 3 eggs a day
Substitute beef and pork with chicken and fish
Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
Use supplements and protein shakes to get the required daily amount of protein

[BartMan]

It's funny - I need work on my biceps. I got a programme from one of those mags - only about 5 years old though! But my trainier said, fine, fowllow that - but those blokes who write and do and follow those programmes are bloody steroid freaks you idiot...!

And while Arnold may say those things - and they might be a good guide, get to a nutritionist and a decent trainer. I was eating 30 egg (whites) a day, on my lean down though, for nationals...

But who am I to argue to with ARNOLD.

[BartMan]

weight dropping like Herman Goering in a concentration camp. last 4 days - 86.6, 85.5, 85.1, 84.9. And conversely, muscles appearing like magic - all those funny bumps around the waist and hips are back.

[BartMan]

84.3 today, and the first day of no rolled oats and chocolate protein powder for breakfast - I miss my chocolate porridge already!!

Ready to rumble.

[Kea]

good luck.

yep, chocolate protein powder, sliced fruit, a nut mix, and some cereal, milk and water is a great breakfast.

[BartMan]

damn straight Kea - I get a scliced kiwi fruit in it too when not slimming down. not long to go now - compete tomorrow, and then off to Aus to give them a shake up - I hope!!!

[Kea]

Are you allowed to add a bit of soy sauce to that fish and green veges? Or, try cooking an egg in a pot containing a mix of water/soy sauce. Adds a bit of flavour to the rest of the meal.

I eat egg yolks as well. Do you, or only whites?

For nuts I have a mix of almonds/walnuts/sunflower/sesame/cashew/pine-all raw, kept in the fridge. Add that to some cereal and fruit, yoghurt /milk protein powder (right now using ON whey).

Here's a book I have that you can get, or give others who want to eat (drink) well:
http://www.amazon.co...y/dp/9625939393
Vege juices are great.

Congrats on both of your success on the weekend and good luck for Aus.

Edited by Kea, 25 May 2010 - 12:52 AM.

[BartMan]

allowed sauces when we are not on the lean down in competition m0ode - soy etc. No yolks, just the whites for their protein.

Nuts are almonds. Unfortunately, not of the chocolate variety...

[Toddy]

Soy would be too high in salt for lean down period wouldn't it? What's the deal with salts? I have salt on everything but it'd make you contain too much water wouldn't it?

Good luck Bartman!

[BartMan]

yeah, salt keeps the water in - I hardly use salt anyway unless the food tastes too bland, and then it'll be pepper. but that option is removed from the last ten days - no salt, no seasoning, just suck it up and eat the cardboard man!!