Pre-Contest, AML Gear, 3J serviced Cycle Thread

[Onk]

thanks for the kind words dudes. Does get hard towards the end of a big cut.

Mega: in answer, honestly not much. I've been messaging 3J daily but other than reduce calories down to a carb cycle of 2k and increase cardio to 2 lots of 45 mins a day - nothing in the way of diet has changed.

 

[Onk]

6am cardio
45 mins tread mill

6pm back session

behind head lat pulldown
1x10 60kgs
1x10 80kgs
1x6 120kgs
1x8 110kgs
1x10 100kgs
1x20 50kgs

wide grip pull ups
4x12 ast just bodyweight, focusing on form

close grip, palms facing, lat pulldown
1x10 60kgs
3x10 90kgs
1x20 45kgs

DB row
3x10 50kg DB
2x15 25kgs

Yates row
3x12 80kgs

Bent over BB row
3x9 60kgs

back extensions
3xfatigue

45 mins cardio

 

[Onk]

jeez that's poor form, didn't log Fridays training....

Friday
6am 45 mins cardio treadmill

DB SLDL
1x10 30kg DBs >> warming up
1x10 40kg DBs >> again easy peasy
3x8 55kg DBs >> now we're getting somewhere
1x15 40kgs

prone hamstring curl
3x15 60kgs
2x13 50kgs
1x25 30kgs

single leg curl
1x10 40kgs
3x12 50kgs
1x20 25kgs

now that pretty much does it for hamstrings, not much else I can add that would give more value....

hanging leg raisex 5x20

oblique twists 4x15

45 mins cardio

 

[Onk]

saturday:

shoulders first off

shoulder press
1x20 60kgs
1x10 100kgs
1x8 140kgs
1x10 120kgs
1x9 110kgs
1x10 100kgs

DB side raises
4x12 14kg Dbs
2x10 10kg DBs

rear delt fly
1x10 60kgs
3x10 90kgs
1x10 40kgs

did this with my eyes shut as I found I got a much better connection with my muscle and kept my arms even

rope face pulls
4 sets of 12

shrug machine
4x20 120kgs

now a mammoth 1.5hour cardio session (my 2x45 mins in one go)

1 hour bike
30 mins treadmill

 

[Onk]

I'm 8 days out.

tomorrow I up my halo from 20mg/d to 40mg/d
winny goes from 100mg/d up to 150mg/d and I have 200mg just for show day.

currently eating 250p/150c/50f (1000/600/350 = 1950 cal) and burning around 600 odd calories through cardio each day.

tomorrow is my last pinning of mast and will pin 1 cc of test, I'm not a big fan of removing it and this helps when I go back into cruising post show.

peak week macros will look like this:
M: 250 / 150 / 50
Tu: 250 / 100 / 50
W: 250 / 100 / 50
Th: 250 / 100 / 50
F: 250 / 250 / 50
Sa: 250 / 300 / 50

Sunday is show day:

will take 1/2 tab dyazide around 10pm on Saturday, I get first layer of tan done just before this.
alarms at 12/2/4/6 for peeing and will eat 3 rice cakes each time (around 5g of carbs each time) = 60g carbs before I "wake up"

I actually made this honey and peanut bars that I eat, they're around 15g of sugar and 15g nuts. I've practiced using these pre-show and if I have one every 2 hours, I don't spill or bloat. Few rice cakes and bam!

Day of the show I'll have a few chicken meals with veggies prepared, not sure if I'll eat them, but I like to have em just in case.

 

[Onk]

sunday, went to a new gym as my regular one is closed. liked it, also got in for free which helps!

9am arms

single arm preacher curl
1x10 14kgs
3x10 25kgs
2x15 17kgs

concentration hammer curl
4x10 20kgs

standing EQ bar curl
4x15 30kgs

standing tricep pressdown
5 sets, couldn't read the weight so played it by feel

bent over DB rear ext
4x15 20kg DBs

overhead rope ext
4 sets, no idea weight again

5x20 hanging leg raises

1 hour cardio
30 mins bike
30 mins treadmill

 

[Onk]

something a bit different happened today, met a guy that's also competing in the same contest next weekend. He'll be in a lower weight class, but this is the first IFBB competitor I've met.

Was really good, as we instantly bonded. We understood each other's pain and the guy left me stunned by asking how I'm coping. A simple question, but I realised that no one has asked me that. People ask me about diet and training and how hard it is not to drink etc...and those conversations get done to death...but he asked how I'm feeling which was a revelation to me, so I answered sincerely and spoke how hard things are and how my work schedule + friends getting married has made my peak week a mess!

Anyway, was a nice way to finish the week and get ready for the peak!

 

[Onk]

monday -- going to the ballet tonight for my gf's long overdue present, something booked 12 months ago.

what irks me is that she had the day off and didn't tell me, so I woke up at 530 to get my cardio done, still didn't do 1.5 hours and was waiting for her call at work at 6pm...only to find she's at home and I could've finished early and got that cardio in. great start to the week.

6am
45 mins cardio

straight into chest

incline guillotine press
1x10 60kgs
1x10 100kgs
3x8 130kgs
2x12 110kgs
1x20 60kgs

incline DB flys
4x15 25kg DBs

seated chest press
3x12 120kgs
1x20 70kgs

top rung cable flys
4 sets

 

[PrinceDianabol]

Not far off now brother, keep killing it!!

 

[Megatron28]

monday -- going to the ballet tonight for my gf's long overdue present, something booked 12 months ago.

what irks me is that she had the day off and didn't tell me, so I woke up at 530 to get my cardio done, still didn't do 1.5 hours and was waiting for her call at work at 6pm...only to find she's at home and I could've finished early and got that cardio in. great start to the week.

6am
45 mins cardio

straight into chest

incline guillotine press
1x10 60kgs
1x10 100kgs
3x8 130kgs
2x12 110kgs
1x20 60kgs

incline DB flys
4x15 25kg DBs

seated chest press
3x12 120kgs
1x20 70kgs

top rung cable flys
4 sets

How was the ballet Twinkle Toes?

 

[Onk]

How was the ballet Twinkle Toes?

Honestly, pretty crap. For $90 a ticket, I wanted more. I've done to 20+ ballets with my gf, and she's been doing it her whole life. We were both disappointed.
It was called 20:21.

Some modern ballets are really cool (look up Chroma) whereas this one just had me sleepy. Sneakers on ballet performers are cool n all....but they also detract from the performance when they can't do any of the toe-pointy stuff

 

[Onk]

I get waxed this arvo, so did all my cardio this morning.

6am at the gym
1h 15 mins

45 mins bike
30 mins treadmill

 

[Onk]

post waxing I went and smashed through shoulders quickly

BB behind head press
4x15 60kgs

DB side raise
4x10-15 14kgs
1x20 8kgs

rope face pulls
5 sets

rear delt fly
1x10 60kgs
4x13-15 80kgs
1x20 40kgs

shrugs
4x18-25 120kgs

about 30-45 secs rest between sets. I was in and out in about 35 minutes.

lots to do tonight, flying to another state for work tomorrow at midday so will do one last workout before the contest....

rest of the week is going to be posing and careful dieting!

 

[Onk]

last training session of the week!

back and biceps

wide grip pull up
3x15 bodyweight

hands facing inwards, wide lat pulldown
1x10 80kgs
1x8 70kgs
1x8 60kgs
1x12 50kgs

bent over DB row
4x10 35kg DBs

super set with bicep curl 21's @ 30kgs

then

yates row
4x16-20 60kgs

superset with single arm preacher curls @ 15kgs

lastly
concentration DB hammer curls
4 sets @ 15kgs, as many as I could do

 

[PrinceDianabol]

How many days out now brother? Got any new pics for us?

 

[Onk]

ok time to write some shit down before I forget it.
Last update was Wednesday morning.

Wednesday
fly inter-state for a work conference
pack
2 morning protein shakes
2 night time casein shakes
2 cups of oats for morning
1 jar peanut butter
10 meals of 250g chicken, 1 cup veggies (mostly broccoli, cauliflower and carrots)
few packets of gum
some halo, winny, NAC, multi-vitamins, fish oil tabs

and off I go

Wednesday, flight delayed arriving in at 5pm.
got there 530pm, rushed meal, straight into conference dinner (late) and mixing with guests until 11pm (I usually sleep at 930).
in bed and sleeping by 12am

6am up for meal 1
conference starts 8am, hard day with lollies and chocolates on every table at the trade fair, finger food for the morning and afternoon tea...
I ate my meals and drank green tea....
VERY late night, lots of dancing after dinner, games etc as it was a themed dress up party...
20 mins posing prac before bed
in bed by 1am

Fri
up at 6am for meal 1
30 mins posing prac
conference starts at 8am
get back to Sydney at 6pm, it's fucking pelting down with rain, waited in the pouring rain for 10 mins before I got a cab
home
cook meals for sat, sun

saturday (1 day before comp)
6am meal 1, 20 mins posing prac, stretch, foam roll
8am quick gym session just pushing the muscles slightly, no real weight, just 15-20 reps, no rest breaks, full body, lots of tensing
10am weigh in, RIGHT on 90kgs with clothes on. MADE IT
12pm best friends wedding, me on the bridal party
ate my meals 3,4,5,6 whilst at the wedding, inbetween the church service, the photos pre-reception and then last 2 during the reception
speeches went over by 1 hour...so I only could leave the wedding at 1030pm, when I was meant to be AT my tanning place
50 mins later (drive), made it to the tanning place
30 mins home
had a meal 7 as I was reallly hungry at 2am

wake up at 4am for meal 0 and to pee

 

[Onk]

Sunday (THE DAY)
6am meal 1 (after meal 0 in previous post)

7am leave home for tanning - near the competition venue
8am arrive, lots of fucking road closures. I wanted to KILL EVERY FUCKING ROAD WORKER
830 tanned with 2nd coat
9am briefing
930 event "starts"
1030 event really starts when ppl were allowed in....
1130 on stage after carbing up on rice cakes, honey, cranberry and wheat biscuits
1200 realised I was versing guys with their procards, OH SHIT.
1230 to 1430 slept in parts whilst watching the other sections

1530 finals "starts"
1630 finals actually start
still carbing up, took the time to carb up MORE rather than just the 150g of carbs I'd had during the day up to pre-judging. ate another 150g in this next 2 hours
1830 on stage for our routines, think I nailed mine, was one of the few that choreographed it. Fucked up a side tricep pose during it...spiked the wrong ankle.....stupid...amended quickly
1900 winners announced, I didn't make top 3 (knew it)
1930 asleep on the table with family and friends around, watching some other sections
2030 went to a mexican restaurant down the road, I'd booked in advance
2200 back home, just made it to the local grocery store to get a dohnut before bed
2230 write this post

 

[Onk]

Now for cheat meals.

I gave myself 24 hours TOPS to eat whatever I wanted. I'm still not big on that. I accept BBing is a lifestyle that one has to be committed to!

Cheat meals post contest

straight after coming off stage and putting on baggy clothing
- white sandwich with chicken, turkey, egg, mayo, lettuce, tasty cheese
- 2 gatorades
- quick squirt of honey in my mouth
- 2 kit kat chunkys
- small bag of red lolly frogs

dinner
- 1 quesadilla
- 2 chicken tacos
- 1 boost chocolate
- 1 chocolate mousse for dessert
- what was left from my gf and sister-in-law's desserts
- 1 creaming soda to drink

- 1 dohnut consumed once home

water
about 4 litres before writing this

 

[Onk]

tomorrow's cheat meals:
- bacon and eggs for breakfast with some museli
- big burrito or two for meal 2
>> then going to the gym
- normal protein shake, bagel, peanut butter postWO

THEN WE GO BACK TO NORMAL

- 250g beef with 0.75cups of rice for meals 4,5

and then back to normal for Tuesday.

 

[Onk]

pictures and my posing routine video to come soon, I didn't take any so have to rely on friends and family to send them to me!