Onk Spring 2016 Contest Prep
- Thread starter Onk
- Start date
Onk
1kg = 2.20 lbs
29-Sep
am: legsssss
3x10 back squat @ 140kgs
3x12 single leg press @ 200kg each
3x8 standing leg curl @ 45 kgs each
3x10 seated leg ext @ 125kgs
3x20/18/16 standing calf ext @ 125/125/105 kgs
3x8 seated calf ext @ 185kgs
pm
5x10 hanging leg raises
3x1min plank holds
1 hour cardio
simple leg session today. lower back still hurting slightly so DLs were out of the question and glute work didn't feel right either. I hit my legs hard and got out.
am: legsssss
3x10 back squat @ 140kgs
3x12 single leg press @ 200kg each
3x8 standing leg curl @ 45 kgs each
3x10 seated leg ext @ 125kgs
3x20/18/16 standing calf ext @ 125/125/105 kgs
3x8 seated calf ext @ 185kgs
pm
5x10 hanging leg raises
3x1min plank holds
1 hour cardio
simple leg session today. lower back still hurting slightly so DLs were out of the question and glute work didn't feel right either. I hit my legs hard and got out.
Onk
1kg = 2.20 lbs
30-Sep
am - chest, front delt and triceps
3x8/8/6 incline press @ 140kgs
3x10 seated side chest press @ 40kgs each arm
3x10 dip machine @ 135kgs
3x10 high cable flys
3x8 shoulder pres @ 70kgs
3x10 seated side lat machine @ 15kgs each side
3x10 single arm tri ext
3x8 overhead tri ext all pause reps
pm
1 hour cardio
am - chest, front delt and triceps
3x8/8/6 incline press @ 140kgs
3x10 seated side chest press @ 40kgs each arm
3x10 dip machine @ 135kgs
3x10 high cable flys
3x8 shoulder pres @ 70kgs
3x10 seated side lat machine @ 15kgs each side
3x10 single arm tri ext
3x8 overhead tri ext all pause reps
pm
1 hour cardio
Onk
1kg = 2.20 lbs
1-Oct
today was a shitty day. I hit a new level of lethargy so I'm going to back down my volume another 10-15% as of tomorrow. I'm one week out from contest 1 as of today.
going to start with letro @ 1.25mg ED as of tomorrow and my sdrol dosage becomes 40mg/d.
am - back, rear delts, biceps
3x9 lat pull over @ 120kgs
1x6 lat pull over @ 100kgs
3x8 wide grip row @ 90kgs
3x10 close grip pull down @ 100kgs
3x10 underhand rope face pull
3x10 rear delt fly @ 14kg DBs
3x6 seated DB curl @ 20kg
3x10 preacher DB curl @ 18kgs
pm
6x10 hanging leg raises
3x10 hanging side crunch
45 mins cardio
today was a shitty day. I hit a new level of lethargy so I'm going to back down my volume another 10-15% as of tomorrow. I'm one week out from contest 1 as of today.
going to start with letro @ 1.25mg ED as of tomorrow and my sdrol dosage becomes 40mg/d.
am - back, rear delts, biceps
3x9 lat pull over @ 120kgs
1x6 lat pull over @ 100kgs
3x8 wide grip row @ 90kgs
3x10 close grip pull down @ 100kgs
3x10 underhand rope face pull
3x10 rear delt fly @ 14kg DBs
3x6 seated DB curl @ 20kg
3x10 preacher DB curl @ 18kgs
pm
6x10 hanging leg raises
3x10 hanging side crunch
45 mins cardio
Onk
1kg = 2.20 lbs
2-Oct
letro starts today, I drop my t3 dose from 100mcg/d down to 50 and then to 25 on wed, clen stops on tuesday.
good lord I'm tired today, not sure if it's because we went an hour forward (daylight savings) or not...but this is unusual for me at 7pm
am - legs (lowered volume since yesterday)
3x6 back squat @ 140kg (this was ridiculously easy today....if I wasn't trying to take it easier I'd have knocked out 160 or 180kgs (that's 400lbs) no sweat)
3x8 standing ham curl @ 45kg each
3x10 seated leg ext @ 125kgs
3x10 walking lunges +35kgs
then my workout took a turn as I was chatting up this fitness model that is prepping for the same comp. She had an amazing butt and kept doing glute extensions and other exercises to warm up her glutes and hams before she SLDL'd. I had a good chat with her about her ass and how it looks so good and then went on my way...but there was a decent rest break between the lunges to calves (next)
3x20/16/14 standing calf ext @ 115kgs
3x8 seated calf ext @ 165kgs (couldn't remember what I lifed last time, so I just hit this out...prob could've done more in hindsight)
pm
no cardio today, am absolutely buggered and it'd be counter-productive..I feel.
7pm now, grand final of the footy is on soon, so I'll foam roll, stretch and do some ab work whilst watching it before crashing for the night.
letro starts today, I drop my t3 dose from 100mcg/d down to 50 and then to 25 on wed, clen stops on tuesday.
good lord I'm tired today, not sure if it's because we went an hour forward (daylight savings) or not...but this is unusual for me at 7pm
am - legs (lowered volume since yesterday)
3x6 back squat @ 140kg (this was ridiculously easy today....if I wasn't trying to take it easier I'd have knocked out 160 or 180kgs (that's 400lbs) no sweat)
3x8 standing ham curl @ 45kg each
3x10 seated leg ext @ 125kgs
3x10 walking lunges +35kgs
then my workout took a turn as I was chatting up this fitness model that is prepping for the same comp. She had an amazing butt and kept doing glute extensions and other exercises to warm up her glutes and hams before she SLDL'd. I had a good chat with her about her ass and how it looks so good and then went on my way...but there was a decent rest break between the lunges to calves (next)
3x20/16/14 standing calf ext @ 115kgs
3x8 seated calf ext @ 165kgs (couldn't remember what I lifed last time, so I just hit this out...prob could've done more in hindsight)
pm
no cardio today, am absolutely buggered and it'd be counter-productive..I feel.
7pm now, grand final of the footy is on soon, so I'll foam roll, stretch and do some ab work whilst watching it before crashing for the night.
Onk
1kg = 2.20 lbs
3-Oct
labour day in my state, so everyone's off work. Thankfully this also meant the gym was empty at 7am, as were the roads.
am - chest, front delts and triceps
** some dickhead was on the smith machine for 10 mins which set me back. gym only has one......
3x6 incline press @ 160kgs (somehow had this in me)
1x10 incline press @ 120kgs
3x10 dip machine @ 145kgs
3x10 cable crossovers
3x8 shoulder press @ 80kgs (dyingggggggggg)
3x10 seated DB raises @ 14kg DBs
3x10 single arm tri ext @ 20kgs
3x10 overhead rope ext @ 60kgs
and because my gf had work off due to the public holiday.....
2 hour hike in the local national park which she hadn't done since we moved into this neighbourhood in Feb
no more cardio required than that....
labour day in my state, so everyone's off work. Thankfully this also meant the gym was empty at 7am, as were the roads.
am - chest, front delts and triceps
** some dickhead was on the smith machine for 10 mins which set me back. gym only has one......
3x6 incline press @ 160kgs (somehow had this in me)
1x10 incline press @ 120kgs
3x10 dip machine @ 145kgs
3x10 cable crossovers
3x8 shoulder press @ 80kgs (dyingggggggggg)
3x10 seated DB raises @ 14kg DBs
3x10 single arm tri ext @ 20kgs
3x10 overhead rope ext @ 60kgs
and because my gf had work off due to the public holiday.....
2 hour hike in the local national park which she hadn't done since we moved into this neighbourhood in Feb
no more cardio required than that....
Onk
1kg = 2.20 lbs
as a note, done 2 days of letro @ 1..25mg/day so far, dropped my t3 back to 25mcg/d as of today and will be stopped clen tomorrow.
Getting waxed tomorrow (tuesday) and will do my last proper gym day before I go (back/rear delt/biceps).
As of Wednesday IF I do gym, I'll doa full body circuit.
Cardio I'll cut out at any time...though walking on a treadmill gets me thinking as I often read during it so may continue that until Thursday morning.
I started exfoliating today, I prob should have started earlier. Given the waxing tomorrow and tanning starts Thursday...may be a little late, but oh well, better than nothing!
Getting waxed tomorrow (tuesday) and will do my last proper gym day before I go (back/rear delt/biceps).
As of Wednesday IF I do gym, I'll doa full body circuit.
Cardio I'll cut out at any time...though walking on a treadmill gets me thinking as I often read during it so may continue that until Thursday morning.
I started exfoliating today, I prob should have started earlier. Given the waxing tomorrow and tanning starts Thursday...may be a little late, but oh well, better than nothing!
Onk
1kg = 2.20 lbs
oh and another note, got my gf in (life long ballerina) to make sure my posing routine was on point. I have been posing for a good 20-30 minutes every day so I'm not shaking anymore and I'm very comfortable between my routine and my mandatories. One issue she did find was that I double step (hop step) a few of my transitions which I'll fix. Also, when doing side tricep, I was stepping up and then stomping my front leg rather than just stepping forward and flexing it down. I remember I did this last year and it really irked me when I saw the videos afterwards....
edit:
Worth taking my advice here, as she passed this onto me: it's good to practice your routine with your eyes closed to check your balance.
1/ practice infront of mirror
2/ practice without mirror
3/ practice eyes closed to check balance
4/ repeat 1 and 2
This was helpful when I did poses where my right leg was bent and my left leg stretched out. When I did this with my eyes closed I'd find my balance point with right heel slightly off the floor, which made my calf look bigger and helped me point my left leg. Otherwise, I may fall on stage or wobble, which is an easy way to lose marks/placings.
edit:
Worth taking my advice here, as she passed this onto me: it's good to practice your routine with your eyes closed to check your balance.
1/ practice infront of mirror
2/ practice without mirror
3/ practice eyes closed to check balance
4/ repeat 1 and 2
This was helpful when I did poses where my right leg was bent and my left leg stretched out. When I did this with my eyes closed I'd find my balance point with right heel slightly off the floor, which made my calf look bigger and helped me point my left leg. Otherwise, I may fall on stage or wobble, which is an easy way to lose marks/placings.
Onk
1kg = 2.20 lbs
4-Oct
my last body part specific workout
am - back, rear delts, biceps
3x8 lat pullover @ 120kgs
1x10 lat pullover @ 100kgs
3x10 wide grip row @ 80kgs
3x10 close grip pull down @ 100kgs
3x10 rope face pull
3x10 bent over rear delt fly @ 14kg DBs
3x7 seated bicep curl @ 20kg DBs
3x8 standing concentration hammer curls @ 18kg DBs
pm
6pm right now, just got waxed, body looks all shiny and new. All new definition in my abs and chest can be seen. Even my vastus (leg) muscles are looking more defined. Prob less water being held in them.
will see if I want to do cardio later, if so, will just walk. Don't want to sweat much after just getting waxed....that's a great way to get red dots all over your body!
my last body part specific workout
am - back, rear delts, biceps
3x8 lat pullover @ 120kgs
1x10 lat pullover @ 100kgs
3x10 wide grip row @ 80kgs
3x10 close grip pull down @ 100kgs
3x10 rope face pull
3x10 bent over rear delt fly @ 14kg DBs
3x7 seated bicep curl @ 20kg DBs
3x8 standing concentration hammer curls @ 18kg DBs
pm
6pm right now, just got waxed, body looks all shiny and new. All new definition in my abs and chest can be seen. Even my vastus (leg) muscles are looking more defined. Prob less water being held in them.
will see if I want to do cardio later, if so, will just walk. Don't want to sweat much after just getting waxed....that's a great way to get red dots all over your body!
Onk
1kg = 2.20 lbs
5-Oct
am - c-c-c-c-c-circuittttttttttt
weight was largely irrelevant as I didn't want to deplete my muscles, merely get them moving, stretching and tensed
warmup: about 3x20 lunges (was vaguely 20 each set)
2x10 DB incline press
2x10 wide lat pulldown
2x8 shoulder press
2x10 rope tricep ext
2x8 standing DB curl
2x10 goblet squat
pm
40 mins walk, heart rate didn't break 120
because I burn easily I stood in the sun 5 mins front, 5 mins back a good 4-5x today...which doesn't amount to much, but it did make me feel better.
Did my last tren and mast shot for the week, today, will resume again on Sunday when this contest is over
about to do 20 mins posing, mostly single muscle (or arm and leg) isolation holds then my mandatories WITHOUT a mirror, Time to feel it as i won't get a mirror on stage.
am - c-c-c-c-c-circuittttttttttt
weight was largely irrelevant as I didn't want to deplete my muscles, merely get them moving, stretching and tensed
warmup: about 3x20 lunges (was vaguely 20 each set)
2x10 DB incline press
2x10 wide lat pulldown
2x8 shoulder press
2x10 rope tricep ext
2x8 standing DB curl
2x10 goblet squat
pm
40 mins walk, heart rate didn't break 120
because I burn easily I stood in the sun 5 mins front, 5 mins back a good 4-5x today...which doesn't amount to much, but it did make me feel better.
Did my last tren and mast shot for the week, today, will resume again on Sunday when this contest is over
about to do 20 mins posing, mostly single muscle (or arm and leg) isolation holds then my mandatories WITHOUT a mirror, Time to feel it as i won't get a mirror on stage.
Old Duffer
New member
Loving this blog and learning sooooo much!
Thanx!!!
Thanx!!!
Onk
1kg = 2.20 lbs
you're welcome, funnily, I'm learning a lot as well!
it's quite strange that I lifted heavier this last week...when my body hadn't felt up to it the previous 1-2 weeks
Onk
1kg = 2.20 lbs
you'll get a few after Saturday, can't do a comp without a few pics. Personally, I'm not one to take pics of myself of ask another person to, unless for a personal record/evaluation. I find it narcissistic. Same reason I don't use facebook/twitter/instagram etc. I can't stand people who live through their online presence and think anyone gives a shit about their day-to-day happenings.
However, since you've asked and since I have a competition where it's part of the process to be evaluated....your wish will be granted
blakey
I am banned!
you'll get a few after Saturday, can't do a comp without a few pics. Personally, I'm not one to take pics of myself of ask another person to, unless for a personal record/evaluation. I find it narcissistic. Same reason I don't use facebook/twitter/instagram etc. I can't stand people who live through their online presence and think anyone gives a shit about their day-to-day happenings.
However, since you've asked and since I have a competition where it's part of the process to be evaluated....your wish will be granted
Haha I thought I was the only one that wasn't a fan of social media yeah no facebook or any of that rubbish for me
No worries I don't think posting up a few pics on a body building site is too bad since that's what were all about . But I look forward to seeing how all your hard work has paid off good luck on Saturday I'm sure you will do us all here proud
Onk
1kg = 2.20 lbs
I was asked by someone privately why I don't do body part training this close to a show, here's my answer for all to see:
training into a comp is a good way to deplete yourself of glycogen, rather than return it through carbing up and not training muscles.
It's one of the pitfalls many competitors goes through, they blast their body parts into a show (legs being the worst) then have no definition on the show day as they're depleted.
So there's 2 choices
1/ don't train
2/ full body circuit with low weight, just stimulate your heart a bit, don't fatigue muscles and just get a small pump through mind/muscle connection. The resistance bands and rope machines are good for this, as are light dumbells.
I choose the latter, keeps me sane and I can focus and practice how I would pump myself up back stage. Remembering back stage at amateur comps you don't have gym equipment. I personally have a 20kg of tension, double ended resistance band I use. I slowly squeeze muscles doing bicep curls, tri extensions, bent over rows, do some push ups and some pull ups if there's space.
Again, don't want to do too much as being overly pumped will lose yourself definition. Posing is one of the best pumps anyway, I practice isolating each muscle and that's good enough ontop of the above quick banded exercises.
training into a comp is a good way to deplete yourself of glycogen, rather than return it through carbing up and not training muscles.
It's one of the pitfalls many competitors goes through, they blast their body parts into a show (legs being the worst) then have no definition on the show day as they're depleted.
So there's 2 choices
1/ don't train
2/ full body circuit with low weight, just stimulate your heart a bit, don't fatigue muscles and just get a small pump through mind/muscle connection. The resistance bands and rope machines are good for this, as are light dumbells.
I choose the latter, keeps me sane and I can focus and practice how I would pump myself up back stage. Remembering back stage at amateur comps you don't have gym equipment. I personally have a 20kg of tension, double ended resistance band I use. I slowly squeeze muscles doing bicep curls, tri extensions, bent over rows, do some push ups and some pull ups if there's space.
Again, don't want to do too much as being overly pumped will lose yourself definition. Posing is one of the best pumps anyway, I practice isolating each muscle and that's good enough ontop of the above quick banded exercises.
Onk
1kg = 2.20 lbs
2nd coat of tan done. Now I'm stupidly dark, but I also know that I won't look so dark on stage so it's all good.
Flirted a lot with my tanning lady, which was nice, most of the time I have no sex drive about now, so I'm glad to see it's still there.
Drinking lots of water, at 1:44pm right now, I've had close to 7L (~2 gallons) and will aim for 8-10L by the time 6pm rolls round, so I can cut it, then take my diuretic (dyazide).
Rest of the day will be laid back as I eat regulaly, pose a bit and rest up,
My meals are similar to normal except no veggies (they turn to water) and more carbs.
SO today will look like 300p/450c/80f as opposed to Wednesday where it was 300/100/120...that was a hard day,
Basically, I eat 20g of oats every hour on the hour, then every 3 hours I eat my chicken and rice. This way I can cut out a meal if I want.
I am trying something new today. My meal 6, which is at 6pm, will be a chicken burger from my local Ogalos. I find I ALWAYS look better day after a comp. Time to try this and see if it works.
Flirted a lot with my tanning lady, which was nice, most of the time I have no sex drive about now, so I'm glad to see it's still there.
Drinking lots of water, at 1:44pm right now, I've had close to 7L (~2 gallons) and will aim for 8-10L by the time 6pm rolls round, so I can cut it, then take my diuretic (dyazide).
Rest of the day will be laid back as I eat regulaly, pose a bit and rest up,
My meals are similar to normal except no veggies (they turn to water) and more carbs.
SO today will look like 300p/450c/80f as opposed to Wednesday where it was 300/100/120...that was a hard day,
Basically, I eat 20g of oats every hour on the hour, then every 3 hours I eat my chicken and rice. This way I can cut out a meal if I want.
I am trying something new today. My meal 6, which is at 6pm, will be a chicken burger from my local Ogalos. I find I ALWAYS look better day after a comp. Time to try this and see if it works.
Onk
1kg = 2.20 lbs
8:40pm, winding down towards bed, I won't sleep too well as I'll cramp during the night, so will go early to try and get a bit more rest
been pooping a lot these last 3 hours, pissed a bit, but have a lot more to go. Taken 1 tab dyazide at 6:15pm, got 1 more to go at 9pm then one in the morn.
morning breakfast for a BBer can be a special one on show day, as you can eat most things, except for liquids or dairy.
Myself, pancakes with strawberry jam and maple syrup. But ofc, then i go back to my usual rice/oats carb up eating every hour to stay full...subject to how I look in the morn.
been pooping a lot these last 3 hours, pissed a bit, but have a lot more to go. Taken 1 tab dyazide at 6:15pm, got 1 more to go at 9pm then one in the morn.
morning breakfast for a BBer can be a special one on show day, as you can eat most things, except for liquids or dairy.
Myself, pancakes with strawberry jam and maple syrup. But ofc, then i go back to my usual rice/oats carb up eating every hour to stay full...subject to how I look in the morn.
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