Onk Spring 2016 Contest Prep

[Onk]

19-Sep

well blow me away for the first time in 17 months I'm sick! fever, dizziness, constant peeing, headaches...fun fun fun.

took the day off as I also haven't had a rest day in 10 weeks. Only did pushups at night before I showered and fuck I'm bad at them now. Could only do 25 to a set before fatigued.

20 Sep -- still bloody sick, but significantly better.
am

3x10 front squat @ 120kgs
3x8 SLDL @ 100kgs
3x10 single leg press @ 180kgs (burning here...jeez)
3x12 leg ext @ 105kgs
3x6 leg curl @ 80kgs (and done, totally smashed)

pm
30 mins cardio

4x20 donkey calf raise @ 105kgs (pausing at the top for 2 secs, nice and slow, hitting those fast twitch fibres)
3x8 seat calf ext @125kgs

 

[Onk]

21 sep

am
30 mins cardio

pm
3x8 incline guillotine press @ 140kgs
1x6 incline guillotine press @ 100kgs (dead)
3x10 dip machine @ 135kgs
3x8 fly machine @ 90kgs
3x10 cable fly

3x10 shoulder press @ 80kgs
4x10 DB side raise @ 14kg DBs

3x10 tricep press @ 100kgs
3x10 overhead rope extension (no idea on weight)

 

[anzel]

That's good weight on that guillotine press!

 

[carverelli]

19-Sep

well blow me away for the first time in 17 months I'm sick! fever, dizziness, constant peeing, headaches...fun fun fun.

took the day off as I also haven't had a rest day in 10 weeks. Only did pushups at night before I showered and fuck I'm bad at them now. Could only do 25 to a set before fatigued.

20 Sep -- still bloody sick, but significantly better.
am

3x10 front squat @ 120kgs
3x8 SLDL @ 100kgs
3x10 single leg press @ 180kgs (burning here...jeez)
3x12 leg ext @ 105kgs
3x6 leg curl @ 80kgs (and done, totally smashed)

pm
30 mins cardio

4x20 donkey calf raise @ 105kgs (pausing at the top for 2 secs, nice and slow, hitting those fast twitch fibres)
3x8 seat calf ext @125kgs

Strong as fawk with the front squats...nice onk

 

[3J]

so youre not a fan of the sodium load/deload?

 

[Onk]

That's good weight on that guillotine press!

Strong as fawk with the front squats...nice onk

thank you for both, though, these are slightly lighter weights than usual as I'm de-loading this week due to being sick and also a bit weaker as I'm about 10kg lighter than before I cut.

 

[Onk]

so youre not a fan of the sodium load/deload?

tried that with you last year, and I wasn't a fan, so won't try it again

 

[3J]

tried that with you last year, and I wasn't a fan, so won't try it again

to each his own... i respect that

 

[Onk]

to each his own... i respect that

gotta try it once! It could have been amazing and I'd nave never NOT done it again

 

[Onk]

22-Sep

still d-d-d-d-d-d-d-d-deloadinggggg

am

3x8 lat pullover @ 120kgs
3x10 machine wide grip row @ 100kgs
3x10 close grip pull down @ 100kgs
3x6 DB rows @ 50kg DBs

3x12 rear delt DB fly @ 12kg DBs
3x10 rope face pull (underhand grip) no idea on weight

3x10/9/8 DB curls @ 22kg DBs
4x10 single arm preacher @ 16kgs

pm
1 hour cardio

 

[Onk]

23-Sep

am
legs baby ohhhh yeah

4x12/10/8/8 back squat @ 140kgs
3x10 single leg press @ 100kg each
3x10 leg ext @ 85kgs (fucking fatigued already, jesus those squats hit me hard)
1x5 prone leg curl (aborted this, lower back started to hurt)
3x8 standing leg curl @ 40kg each side
no glute extensions here, careful about my back hurting from before

4x20 standing calf ext @ +105kgs

pm
45 mins cardio

 

[Onk]

tomorrow is my weekly weigh in day (day after low point in my carb cycle) and I'm hoping to weigh 94kgs flat. If this is the case I've got 1 more kilo to lose before I'm at more or less stage ready weight. My first comp isn't as top level as IFBB so I'm using it as prac and don't want to peak better for it than I will for the IFBB show...but...still want to win my cat and possibly the overall.

 

[Onk]

oh baby weighed at 93.8kg. spot on.

24-Apr
am

3x8 incline guillotine press @ 130kgs
3x10 seated side chest press @ 30kg each side (this one is HARD if you've never done it, makes your chest more 3D)
3x12 dip machine @ 115kg
3x10 seated fly machine @ 105kgs

3x10 shoulder press @80kgs
3x10 side DB raises @14kg DBs

3x10 V-bar tricep press down
3x8 overhead rope ext

pm
1 hour cardio (walking to the gym and back takes me an extra 30 mins)

 

[Onk]

got me some nice melaltonin II coming soon as well, about time I started darkening up, esp since it's nearly October, which is when beaches traditionally open in east coast Australia

 

[Onk]

25-Sep

am - back, rear delts and biceps

4x10/10/10/8 lat pull over @ 120kgs
3x8 yates row @ 80kgs
4x10 close grip pull up + 16kgs
3x10/8/5 close grip row @ 80kgs (failed on the last one, didn't see it coming either)

3x10 bent over DB fly @ 14kg DBs
3x10 rope face pull

4x10 seated DB curl @ 20kgs
3x8 concentration hammer curl

pm
45 mins cardio

 

[oldmusclemike]

I don't know Onk. Are you really on point with all this? I just question your thinking with your entire program...

But............Onk




Really you must know this is a joke. I have much respect for you and what you are doing. I listen to your posts and am in agreement with most. Great work going on with you. Good luck and keep focused as you are a keen person I believe.

 

[Onk]

I don't know Onk. Are you really on point with all this? I just question your thinking with your entire program...

But............Onk




Really you must know this is a joke. I have much respect for you and what you are doing. I listen to your posts and am in agreement with most. Great work going on with you. Good luck and keep focused as you are a keen person I believe.

thank you. I'm less scientific than say half-wit or Mega, but I know what works for me and try to pass that on. I figure, if it's taken me ~10 years to learn most of what I do now about BBing, I can drastically shorten other's learning curve.

 

[Onk]

26-Sep - Had to mix up my am/pm split today as I got my lovely 6 month appt with the dentist in. He was 30 mins late at 9am (first cab off the rank) so I was late for my 9am meal by a good hour. Not sure how you are late for your FIRST client of the day....

am
45 mins cardio

pm
walked to the gym so that's an extra 15 mins of walking done

4x10/10/10/8 back squat @ 140kgs
3x10 single leg press @ 200kgs each leg
3x8 standing leg curl @ 45kgs each
3x10 seated leg ext @ 105kgs

3x20/18/14 standing calf ext @ 125kgs (wanted to get 20 out each time, couldn't)
3x8 seated calf ext @ 145kgs

I walked home (about 1 mile/1.6km) and did walking lunges for about half of this. Got lots of weird looks by car drivers....but oh well, it felt amazing.

 

[Onk]

27-Sep

am - chest, front delts and triceps

warm up incline press
3x10/9/7 incline guillotine press @ 130kgs
3x10 seated side chest press @ 30kgs
3x10 dip machine @ 135kgs
3x10 downwards cable fly

3x10 shoulder press @ 60 kgs (shoulder buggered today)
3x10 side DB raise @ 14kg DBs

3x8 tricep press @ 100kgs
3x10 overhead rope ext

pm - abs and cardio
4x10 handing leg raises
3x1 min plank hold

30 mins cardio

 

[Onk]

28-Sep

am - back, back delts and biceps

warm up lat pull over @ 80kgs
3x10/8/8 lat pull over @ 120kgs
3x8 close grip row @ 90kgs
3x8 close grip pull down @ 100kgs
3x6 wide grip row @ 70kgs

3x10 rear DB flys @ 14kg DBs
3x8 rope face pull

3x10/8/6 single arm DB curl @ 20kg DB
4x10 single arm preacher curl @ 16kgs

pm
1 hour cardio, went on a long walk in my local national park to explore