The Gnoll's Tale

Getting Hany Ramrod's FST-7 DVD!

2010-12-31T16:48:00.000-08:00

Ordered Hany Ramrod's FST-7 DVD from bodybuilding.com back on the 10th Dec.

FST stands for Fascia Stretch Training. I think Fascia has always been an under investigated aspect of bodybuilding.

Was a chance it could have been here by Christmas Eve. Hoped it would be here for New Year. No sight of it yet. :( Hope it's just lost in the Christmas post log jam.

Much anticipation, my training needs a kick up the arse.

quiet month... diet hacking

2010-11-30T17:56:00.000-08:00

Been a quiet month...

But in my spare time I hacking away on some code to do the dietary calculation for an eating plan.

Basically submit an eating plan and see how its goes on energy, protein, carbs & fats, tweak, and finally print. Result, a pre generated eating diary: 'eat & tick'!

Spring is state titles season!

2010-09-30T16:44:00.000-07:00

Got to two state titles in the last fortnight. Both INBA & NABBA Queensland titles. Great time at both. Nothing stirs motivation like going to a comp.

Dave from my gym placed third in his Masters division at the NABBA title, congrats Millsy.

New job.

2010-06-30T17:31:00.000-07:00

Just started a new job. Now I'll be able to get my diet into working order. While it's to late to compete this year. I will compete next year. *nails flag to mast*

Prep and Motivation

2010-03-31T16:34:00.000-07:00

Competition preparation is always great motivation, weather you're competing or not. Indeed it's part of how I select where I train!

Prep for the autumn competition season is in full swing here.

Two guys at my gym are getting ready to compete.

One guy, David, all organised. Started his diet on the 27 January, the day after the Australia Day public holiday. He's had one disruption. A few weeks back, during the same rain event the caused the South West Queensland floods, he got hit by a young hoon driver on a wet round-about. He's fine, just some bad bruises. The doc said he should take three weeks off. He was back on a week, doing the unaffected body parts and feeling his way with the rest. On you D!

I'm helping the other guy a bit, with his diet and posing. It will be his first competition. All a big learning process. He's leaning up nicely, now I just gotta get him to remember to set his feet first when he poses. ;) Next, choosing his music.

It's all great motivation. Indeed, one of my criteria for selecting a gym is that having competitor on staff and/or in the membership. Pic on the notice boards & walls as always a good sign. A thing to look for when scouting for a place to train.

Cheers,

Gnoll110

Where did January go?

2010-01-31T17:41:00.000-08:00

Half way through a 2 month training cycle. My job for the day is to do a new diet.

Getting out the nutrition counters now.

Out of interest what methods are people using to work out their protein intake? I'm going to use 1g per lb of lean body mass.

Comments?

Rest and recovery!

2009-12-31T18:00:00.000-08:00

Haven't trained since Christmas Eve.

Why. Recovery & recuperation. Anyone who's training regularly and hard needs to take a break from the gym from time to time.

Personally I take a week off every two months. In my younger days, it was a week every 3 months. A time for a full revamp of the training routine.

Because it fits in with the holiday season (late Dec) and the end of the Spring competition season (late Oct), I generally take the last week of even months or the first of odd months off.

So if your feeling tired, a bit stale or over trained, take a week off, plan and start a new growth cycle.

All the best for the Bigger New Year.

Cheers,

Gnoll110

2009 INBA Natural Olympia

2009-10-31T20:14:00.000-07:00

Got to the INBA Natural Olympia. Was a great day. This post is really a place holder to post some of the pics I took, Stay tune.

Competition Season Rule!

2009-09-30T20:11:00.000-07:00

Truly is Spring now. The last few weeks have seen state titles for most federation. Personally got to the NABBA/WFF Qld titles, a mate for the gym was competing, congrats Millsy.

Got to the INBA Queensland titles too. Had a great day. On the same day as the ACT title. Phoned a mate in Canberra. He didn't answer his phone, a competitor did, "Sorry he can't make it at the moment, he's putting comp colour on (other people) at the moment". On you Jamie!

Next Saturday, 3rd October is the Australia titles down in Melbourne at the The Camberwell Centre (the pre local govt merger Camberwell Civic Centre) . Won't be there for the first time in years. Good luck everyone.

Two weeks later see the Natural Olympia titles hosted for the 3rd to in Australia. This year Queensland is host at the Southport RSL Club on Saturday, 17th October. This one I will be at!

Best of luck everyone.

Note to self: Pull finger out and post some picks!

Gnoll110

Spring is in the air!

2009-08-31T19:57:00.000-07:00

Well winter is almost over.

Got a cold, so missed the gym for the last week. Normally I'ld train through all but the first 3 days of a cold. But given N1H1, I'll take the extra time. Don't want to be a 'plague master'.

September is the start of the Spring (in the south) competition season. So looking forward to going along, even if I'm not competing this year.

I urge anyone who is even remotely interested in competing to go along to some comps, just to get a feel and maybe to help your motivation too.

I remember I decided to do my first comp while watching a comp. I was at the '96 ANBF (now INBA) Sydney titles, decided then and there I was going to do two things in '97. Firstly I would do the '97 ANBF Sydney titles and secondly go see Hong Kong before Handover. Flow out of Sydney for 10 days in Hong Kong (side trip to Macua) on the Tuesday after the comp.

Lessons

Do it!

Reward yourself

Cheers

Find a Hardcore Gym in Toowoomba

2009-07-31T10:10:00.001-07:00

Update on the gym front.

I looked a 5 gyms.

One had shut down (on Ruthven St in the city)

One was aimed at the city worker crowd. Was there twice on a weekend & 3pm Monday arvo, closed all three times (Ruthven St near Russell St in the city).

Looked at Beach House (off James St), They had a squat stand but saw no sign of serous hardcore peeps training there. Really got the hard sell. Talked to others later, they confirmed these guys are on a credit card hunt. Once you join, you need an appointment to see the manage, even if he's just sitting in his office. The BH franchise went bust a year or two ago, now people just buy a name, so no come back by complaining to the 'system'.

Had a look a the Uni Gym out at Darling Heights. Was the on a Saturday arvo, so I did a casual session. They got a squat stand too and some signs of hardcore activity. Chronicle' article about three members competing in late '09. These guys are also on a credit card hunt, it cost way more if you want to pay cash. Both they and Beach House want large joining fees (and I'm after month to month while I job hunt).

Last gym I looked at was World Fitness (also off James St). Did a casual session there on the Monday after the casual at Uni Gym. They got both a squat stand and ...drum roll... a power rack! While I was there I got talking to two guys getting ready to compete (May 09). Since learnt there is another two guy also doing May comps, so four all up plus other going to do comps later in the year. Only problem is their short weekend hours, only 8 to 12 Saturdays and 2 to 6 on Sundays. Their joining fee was a half to a third of the others. Will take cash (but no discount to credit card payment amount) on a month to month basic. So I joined.

Only gym I missed looking at was the PCYC.

Dieting: Nutritional Values of Foods

2009-06-30T21:30:00.000-07:00

Back in the '90s, Food Standards Australia published 'Nutritional Values of Australian Foods'. It's now out of print, but years ago I brought a copy from the ANU (co-op) bookshop.

Been playing with rails. So as a project I'm going to build a diet planner/evaluator site, based on data derived from 'Nutritional Values of Australian Foods'.

Will add a link here once I get a bare bones up.

Gnoll110

INBA Dubbo 2009

2009-05-31T20:44:00.000-07:00

This years event saw a good number of competitors. 38, up on last year, the first year that the show was run as a natural show.

Stub ...

Gnoll110

In a New Gym

2009-03-31T13:45:00.000-07:00

In Toowoomba at the moment. Been back a training for a bit over a month. Found a new gym to train at, World Fitness off James street. Only gym in town I found with a *drum roll* Power Rack! A sign of a real gym.

There are a couple of guys (Dave & Jake) getting ready to compete too. That's great for motivation. :) Will be Jake's first competition, so real try to encourage and help him get ready. Go Jake!

Gnoll110

January, back down south!

2009-01-31T05:22:00.000-08:00

Well January finds me back down south again. Will I every escape?

Started work & at the gym on the 12. So I've been back at the gym for three weeks now.

The first two weeks were hell. Dropped poundages a lot, but still sore all over at different times. Did Delts and Triceps on the Monday (12th). That was a mistake! Triceps were too sore to allow a Pecs workout until the following Saturday. Dumb, just Dumb!

Gnoll110

Where did december go?

2008-12-30T17:55:00.000-08:00

We didn't get to the gym this month.

Will try again this week. Still not syre weather I'll end up in Brisbane or not. That's not a good sing.

Gnoll110

November?

2008-11-30T18:33:00.000-08:00

The last month has slipped away. I've not been to the gym. Was planning to start training last week, but didn't get there.

Will be training in Toowoomba for about the next six week. Not sure were work will take my after that.

Any notes on good (or bad) gyms in Toowoomba and Brisbane would be welcome.

Gnoll110

Where did October go?

2008-10-31T20:36:00.000-07:00

Where did October go?

Since the last post I've
competed,
put a house into storage
been to national titles in Queensland
and am currently helping my parents with their 'retirement' move.

On the bodybuilding front, I competed in the INBA 2008 ACT titles (12th). I did the Masters (40 to 49) division.

Weighted myself on the morning (something I usually don't get to did, as Master does not have any sub divisions), Came in a 84kgs, that a few kgs light than I thought I got to. Guess that what all the fluid control & trick in the last week are all about! I didn't place, so went to nationals as a spector only.

It's not as If I have nothing to do at Nationals (18th). Ended up helping one of the open competitors, Ben from Darwin, colour up.

Been 2 weeks since national, time to decide when I'll compete next!

Keep at it everyone!

Gnoll110

Sunday, 28 September, 2008

2008-09-27T15:39:00.001-07:00

Wake at 6:15, in Sydney for the INBA NSW natural physique state title. Mate Jamie is doing the open division.

@0625
50 minute walk along Windsor Rd.

@0740
Rice porridge
Egg whites & a yoke

Gnoll110

Friday, 19 September, 2008

2008-09-18T20:15:00.003-07:00

Wake at 5:10 am

@0520:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0550:
Scales: 91.1kgs.
Treadmill (10 min)
Training: Chest & Triceps.
@0655:
Treadmill (50 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0820:
Rice Porridge
Egg whites & a yoke

@1115:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1400:
Tuna
Green Beans

Gnoll110

Thursday, 18 September, 2008

2008-09-18T20:15:00.002-07:00

Wake at @5:00am.

@0530:
Walk Mt Taylor (50 min).

@0710:
Rice Porridge
Egg whites & a yoke

@1030:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1630:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1800:
Walk Mt Taylor (50min)

@1930:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2200:
Casein Protein Shake
Glutamine

@2245
Bed

Wednesday, 17 September, 2008

2008-09-18T20:15:00.000-07:00

Wake at 5:25 am

@0535:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0555:
Scales: 91.4kgs.
Treadmill (10 min)
Training: Legs.
@0700:
Treadmill (50 min)
@0750:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0820:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1645:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1815:
Walk Mt Taylor (50min)

@2000:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2100:
Walk (50 min)

@2200:
Casein Protein Shake
Glutamine

@2230
Bed

Gnoll110

Tuesday, 16 September, 2008

2008-09-16T04:48:00.000-07:00

Wake at @0550am.

@0610:
Walk Mt Taylor (50 min).

@0730:
Rice Porridge
Egg whites & a yoke

@1030:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1630:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1800:
Walk Mt Taylor (50min)

@1930:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2200:
Casein Protein Shake
Glutamine

@2215
Bed

Gnoll110

Monday, 15 September, 2008

2008-09-16T04:34:00.000-07:00

Wake at 5:20 am

@0530:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0550:
Scales: 91.7kgs.
Treadmill (10 min)
Training: Chest & Triceps.
@0655:
Treadmill (50 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0820:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1630:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1800:
Walk Mt Taylor (50min)

@1930:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2030:
Walk (50 min)

@2200:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Sunday, 14 September, 2008

2008-09-14T07:22:00.000-07:00

Wake at @0730am.

@0800:
Walk Mt Taylor (50 min).

@0910:
Rice Porridge
Egg whites & a yoke

@1000:
Fuelled up and left for Wagga Wagga. Sustainable House Day, going to see a Rammed earth house, south of town.

@1115: At Jugiong on the Hume Highway.
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

Looked around Rammed earth house, some of the gear used to build it and talked about building it and the builders planned for an addition.

@1500:
Tuna
Green Beans

@1540:
Walk along main drag and parks in Wagga Wagga (50min)

@1800: a bit late, on the way back to Canberra at Jugiong.
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@2030:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2230:
Walk (50 min)

@2330:
Casein Protein Shake
Glutamine

@2400
Bed

Gnoll110

Saturday, 13 September, 2008

2008-09-12T17:47:00.000-07:00

Wake at 7:00 am

@0720:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0810:
Scales: 91.9kgs.
Treadmill (10 min)
Training: Back & Biceps.
@0915:
Treadmill (50 min)
@1005:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@1040:
Rice Porridge
Egg whites & a yoke

Off to computer markets to look at/buy toys.

@1400:
Tuna
Green Beans

@1630:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1730:
Walk Mt Taylor (50min)

@1930:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2330
Bed

Gnoll110

Thursday, 4 September, 2008

2008-09-04T21:57:00.000-07:00

Wake at @0530am.

@0600:
Walk Mt Taylor (50 min). Good run up the old track, the one they don't want people to use anymore! New track just not steep enough.

@0740:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
CLA

@1400:
Tuna
Green Beans

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@2000:
Fish
Brocilli

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Wednesday, 3 September, 2008

2008-09-03T06:08:00.000-07:00

Wake at @0500. Dozed til 0530.

@0540:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
T-Bomb (MHP)
Rev-xp

@0600:
Scales: 93.7kgs Up a bit, after 'High' carbs day.
Training: Pecs, Delts & Triceps.
@0700:
Treadmill (30 min)
@0730:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0810:
Rice Porridge
Egg whites & a yoke

@1040:
Tuna
Pineapple slice
Green beans
CLA

@1400:
Chicken Beast
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA 12000 powder (Ultimate Nutrition)
T-Bomb (MHP)
Rev-xp

@2000:
Fish
Brocilli

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Tuesday, 2 September, 2008

2008-09-03T05:58:00.000-07:00

Wake at @0530am.

@0600:
Walk Mt Taylor (50 min)

@0730:
Rice Porridge
Egg whites & a yoke

@1030:
Tuna
Pineapple slice
Green beans
CLA

@1400:
Chicken Beast
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@2000:
Fish
Brocilli

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Monday, 1 September, 2008

2008-08-31T16:03:00.000-07:00

Wake at 5am.

@0510:
Whey Protein Shake
Glutamine
BCAA 12000 powder (Ultimate Nutrition)
GXR-3 (iSatori)
T-Bomb (MHP)
Rev-xp

@0540:
Scales: 93.5kgs
Warnup (10min)
Training: Back & Biceps.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)

@0830:
Rice Porridge (20g more than usual, high carbs day begins!)

@1040:
Tuna
Pineapple slice
Brown Basmarti rice
Green beans
CLA

@1400:
Chicken Beast
Brown Basmarti rice
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA 12000 powder (Ultimate Nutrition)
T-Bomb (MHP)
Rev-xp

@2000:
Fish
Brocilli

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Sunday, 31 August, 2008

2008-08-31T04:07:00.000-07:00

Wake at 6:00am. Sunday, so alarm is still turned off.

@0610
T-Bomb
Rev-xp

@0630:
Walk up Mt Taylor (50 min)

@0800:
Rice Porridge
Egg whites & a yoke

@1030:
Tuna
Pineapple slice
Green beans
CLA

@1400:
Tuna
Green beans

@1800:
Meal Replacement Shake (Pro MR/CNP)
CLA
Rev-xp

@2040:
Fish
Brocilli

@2130:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300:
Bed

Gnoll110

Saturday, 30 August, 2008

2008-08-29T15:59:00.000-07:00

Wake at 5:50am. Saturday, so I turned the alarm off.

@0620:
Rev-xp (Rev-xp, product is the company?)
T-Bomb (MHP),yep I'm getting old.

@0630:
Walk, Mt Taylor (50 min)

@0815:
Rice Porridge
Egg whites & a yoke

@1000:
First session on the tanning bed!

@1145:
Tuna
Pineapple slice
Green bean
CLA

@1200:
The Battle of the Gym :)

@1415:
Tuna
Green beans

@1645:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@1700:
Fish
Brocilli

@2130:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2300:
Bed

Gnoll110

Friday, 29 August, 2008

2008-08-29T15:50:00.000-07:00

Awake late, sleep through alarm!

0550:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.

@0610:
Scales: 94.4kgs
Training: Legs & calves.
@0725:
Treadmill (40 min)
@0805:
Whey Protein Shake
Vitargo (Nutrex)

@0840:
Rice Porridge
Egg whites & a yoke

@1130:
Tuna
Pineapple slice
Green beans
CLA

@1430:
Chicken beast
Salal & Green beans

@1730:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@2030:
Fish
Brocilli

@2130:
Walk (50 min)

@2250:
Casein Protein Shake
Glutamine

@2300
Bed

Gnoll110

Thursday, 28 August, 2008

2008-08-27T19:43:00.000-07:00

Awake late, at 5:38am!

@0545:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.

@0610:
Scales: 94.7kgs Same as a few days ago. Shows you why weekly weight ins are best. Short intervals and the randomness of held water and 'held food' becomes a factor!
Training: Back & Abs.
@0720:
Treadmill (40 min)
@0800:
Whey Protein Shake
Vitargo (Nutrex)

@0830:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
CLA

@1415:
Tuna
Salad & Green beans

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@2000:
Fish
Brocilli

@2100:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2330
Bed

Gnoll110

Wednesday, 27 August, 2008

2008-08-26T16:16:00.000-07:00

Awake at 5am.

@0510:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.

@0540:
Walk - Mt Taylor (50 min)

@0710:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
CLA

@1400:
Chicken Beast
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

Geekiness reigns tonight, Canberra Ruby Crew, so long break before eating, and a 'too late' walk and bed!

@2200:
Fish
Brocilli

@2230:
Walk (50 min)

@0000:
Casein Protein Shake
Glutamine

Gnoll110

Tuesday, 26 August, 2008

2008-08-25T17:20:00.000-07:00

Wake at 5.15 am.

@0520:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)

@0540:
Warmup: Treadmill (10 min)
Training: Pecs, Triceps.
@0705:
Treadmill (40 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)

@0820:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Asparagus
CLA

@1400:
Tuna
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@2000:
Fish
Brocilli

@2200:
Walk (50 min)

@2300:
Casein Protein Shake
Glutamine

Gnoll110

Battle of the Gym II - Power lifting

2008-08-24T16:39:00.000-07:00

Big Joe (Billy) Giampaolo, the owner of Elite Physique is holding the 2nd ‘Battle of the Gyms’ power lifting competition next weekend.

Last year, it was a great day. There was about 20 competitors, both male and female. A good crowd turned up to watch.

The competition will be help at Elite Physique again this year.

The Address is:
1st Floor,
corner Townshend & Botany Street,
Phillip,
ACT 2606

Phone is: 02 6281 6999

The free weight area of the gym will be open to spectators from 12 midday, 30th August. Admission is 5 dollars.

At about 4pm Joe will be doing a charity Deadlift. Joe holds the official Australian record, at 365kgs. We might see the record unofficially broken on the day!

Charity proceeds for the day will go to Paediatrics at Woden Valley Hospital.

Good luck Joe!

Gnoll110

Monday, 25 August, 2008

2008-08-24T16:34:00.000-07:00

Wake at 5am.

@0505:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)

@0540:
Scales: 94.6kgs
Warmup: Treadmill (10 min)
Training: Legs.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)

@0810:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Asparagus
CLA

@1400:
Tuna
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)

@1930:
Fish
Brocilli

@2140:
Walk (50 min)

@2230:
Casein Protein Shake
Glutamine

@2240:
Bed

Gnoll110

Sunday, 24 August 2008

2008-08-23T16:39:00.000-07:00

Wake at 7:15am. Sunday, so alarm is still turned off.

@0730:
Walk up Mt Taylor (50 min)

@0840:
Rice Porridge
Egg whites & a yoke

@1115:
Tuna
Pineapple slice
Asparagus (for a change)
CLA

@1400:
Chicken Beast
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA

@1930:
Fish
Brocilli

@2030:
Walk (50 min)

@2130:
Casein Protein Shake
Glutamine

@2200:
Bed

Gnoll110

Saturday, 23 August 2008

2008-08-23T04:50:00.000-07:00

I'm feeling inspired for blog the last past of my competition preparation for this year. The source of this inspiration? Since the start of the month, Andreas Kristiansens (aka chezuma on twitter) has been blogging his preparation. Here are Andreas' photos from his last time on stage. These are Andreas' progress photos from this year. Taken on the 4th, 14th and 19th of this month.

Wake at 8am. Saturday, so I turned the alarm off.

@0815:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.

@0900:
Scales: 95.2kgs
Training: Delts, Biceps.
@1000:
Treadmill (40 min)
@1040:
Whey Protein Shake
Vitargo (Nutrex)

@1115:
Rice Porridge
Egg whites & a yoke

@1430:
Chicken Beast
Salad

@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA

@2000:
Fish
Brocilli

@2100:
Walk (50 min)
if only I had a dog like one of Andreas Kristiansens (aka chezuma).

@2230:
Casein Protein Shake
Glutamine

Gnoll110

10 weeks out

2008-08-04T20:19:00.000-07:00

Weighed myself first thing yesterday. Was at 98.5kgs, a little above what I wanted to be at this stage. :(

So a bit more walking and a bit less cruising in the last few weeks, I guess.

I'm not the only one. Andreas Kristiansen aka
Chezuma on Twitter is getting ready for the Norwegian Nationals.

There at least one other twitterers getting ready and a stack of people in Canberra too.

Gnoll110

Another 2 weeks

2008-07-15T16:16:00.000-07:00

Another two weeks gone. The countdown continues.

Progress continues. Down 0.8kgs in the first week and 0.9kgs in the second.

Gnoll110

The last two weeks.

2008-06-30T16:48:00.000-07:00

Diet is going Ok. Down 6kgs so far.

Last two week have taken some adjustment.

Only lost 0.1 kgs, instead of the usual 1ish kgs, the week before last.

So we cut some carbs, rice, from two meals and upped the egg whites for breaky.

Back on track now, lost 1.7kgs last week :)

Gnoll110

19 weeks....

2008-05-31T04:46:00.001-07:00

Well 19 week to go.

Should be competing a few times between the 5th to the 19th of October.

Graeme Bennett at Elite Physique's Civic store is doing my eating plans (aka diet) again. Graeme is good value!

Well post some progress report along the way.

Gnoll110

Nailing the flag to the mast!

2008-04-29T20:58:00.000-07:00

Today I dropped into Elite Physique's Civic shop. I've teed up Graeme Bennett to do my diet for October. G is good value.

Taking a week off to see family next week. Then into the diet. Let the games begin!

Gnoll110

Motivation & forums

2008-03-31T18:02:00.000-07:00

For most people, motivation is an issue from time to time.

At the moment I'm following a few treads in the Member Training Journals at Muscular Development magazine's forums.

The two I'm following closely are:

Youngguns Bodybuilding Log and

Future's Journal

All interesting stuff with lots of comment from others too.

Gnoll110

INBA Canberra update

2008-02-29T16:15:00.000-08:00

There been a date change for the INBA Canberra natural physique titles.

They were on Sun 4th May. This clashed with the Sydney title. They have been able to reschedule for the same venue (the Hellenic Club) on Sat 3rd May.

Looks like a great weekend of sport, with a road trip to Sydney!

http://www.inba.com.au for contact info, for all comp.

Greatest thing since

2008-01-31T13:09:00.000-08:00

I was reminded of one of those ‘greatest thing since’ things last night.

And what is that thing you may ask. Aluminum foil (aka aluminum foil in the US). What name do you Canadians use?

http://en.wikipedia.org/wiki/Aluminium_foil

It’s a great thing for cooking meats. Keeps it moist and add that bit of extra cooking variety that the bodybuilding lifestyle can always do with more of.

Gnoll110

Of mice and men: planning 2008

2007-12-28T05:50:00.000-08:00

Well that’s Christmas over for another year.

Always time it to have the week of Christmas off training. I always take the last week of even months off, generally. That lines up with both Christmas in December and with the end of the spring competition season in October.

Start a new routine in the New Year. My second last building cycle, before I start my contest preparation at the start of May.

So there we have my plans for the year.

Two 2 month building cycles to the end of April. Three 2 month contest preparation training cycles to take my through to the spring competition in late September and October. Then one last building cycle for November and December.

Gnoll110

Training this month

2007-11-30T16:04:00.000-08:00

Started my 3rd last training program, before I start my next competition preperation, at the start of this month.

Joe at Elite Physique did it for me. Lots in heavy low rep stuff. Set ranges vary a bit. Anything from a couple of working sets to eight working set!

Another 3 week of training. Then a week of for Christmas. After new Year, I'll be back to start the second last building cycle.

Keep training smart everyone.

Gnoll110.

2008 Dubbo bodybuilding:change of date updat

2007-11-10T23:09:00.000-08:00

The annual Dubbo bodybuilding competition is normally held on the last Saturday in February.

Ken and Elaine are having a major revamp of their event, after 20 years.

The new date is the 5th April 2008.

You should contact Ken and Elaine Russell for current information. They can be contacted on 0412 531 712.

Gnoll110

Technorati tags:
bodybuilding bodybuilding+dubbo dubbo+2008 bodybuilding+competition ken+russell elaine+russell

2008 Dubbo bodybuilding: change of date.

2007-10-31T17:13:00.001-07:00

The annual Dubbo bodybuilding competition is normally held on the last Saturday in February.

As it’s now the last day of October, that's four months away. That means that some competitors would now be just starting their diet preparation. I have some information for you.

From next year, the date of this great, friendly event will be changing.

I don’t know the new date. You should contact Ken and Elaine Russell for current information.

Gnoll110

Technorati tags:
bodybuilding bodybuilding+dubbo dubbo+2008 bodybuilding+competition ken+russell elaine+russell

IFBB Australia Pro Card Farce

2007-10-21T18:27:00.001-07:00

Just back from the IFBB Australian titles in Sydney.

The Australian titles ran over two days, yesterday (20th) and today (21st). The classes where divided as follows.

Day 1:
All Female Figure & Fitness/Sports Model classes.
All Male Physique age restricted classes.
Male Novice Physique class.
The new Male Classic Physique class.
Male Open Over 100kg Physique class.

Day 2:
All Female Physique classes.
All Open Male Physique classes expect over 100kg.

Each day had two shows. The Pre-judging in the morning and the ‘Final’ show at 2pm. The Pre-judging cost $20 a ticket & the Final cost $55 a ticket. Jay Culter was the guest poser.

Due to cost & time constraints, I only attended the Final shows. There were competitors from my gym, both days. I wanted to support everyone.

There was an IFBB Pro card up for grabs. So you would expect it to be judged, last thing on the 2nd day, after the last Open division was complete. No, wrong! The Pro card was awarded to the winner of the Open over 100ks class, at the end of the first day.

How can you award a Pro card after only one Open class has been judged?

One of the other Open class winners does my competitor diets. I feel it’s grossly unfair that the Pro card was awarded the day before he even got on stage! I know he been after a Pro card for a number of years.

How can our sport be regarded as professional and uncorrupted when these kinds of shenanigans go on?

Gnoll110

Bodybuilding: Spring is in the air, competition season!

2007-10-08T19:52:00.000-07:00

I must be getting old and jaded!

It’s October, the busiest month of the spring competition season and of the year.

Next weekend will see the INBA NSW Titles on Saturday 13th and the INBA ACT Titles on Sunday 14th.

For those people in Western Australia and South Australia, your state titles are on this Saturday (13th) and Sunday (14th), respectively.

The following weekend, the IFBB have their Australian Titles on at the Revesby Worker's Club on both Saturday 20th and Sunday 21st. I know people competing both days. So I’ll go to both days. It’s going to be a very expensive weekend. The IFBB are charging an extortionate $55 for the Final show on each day. The Pre-judging will be $20. I really want to support 'Da Boys'(tm), so I’ll cough up.

The last Sunday (27th) of the month will see the INBA Australian Titles in Canberra. It’s 10 minutes walk from home. Wish it was away. Going away from Nationals is always a great weekend, weather you’re competing or not!

All the INBA details are on the about links.

And why, may you ask, am I getting old and jaded? I was thinking about going to Melbourne to watch the INBA Victorian Title last weekend. But though better of it, for money and work (time) reasons mainly. (I've already been to Melbourne 4 times this year, IT stuff, even got to the ANB Melbourne titles on one trip).

For all you guys & gals thinking about competing, go along to any events you can get to. Look, learn, ask questions and get motivated! Than pull the trigger and set a target competition(s). I'ld generally choose one between one to two years away. Once you have a comp, got talk the most knowledgeable person you can find and draw up an intelligent plan that gets you to chosen comp(s)! As Nike said 'Do it!'.

Gnoll110

Technorati tags:
bodybuilding bodybuilding+competition inba australian+titles state+titles canberra sydney

Power lifting: Battle of the Gyms

2007-09-30T08:25:00.000-07:00

The ‘Battle of the Gyms’ power lifting competition was yesterday. It was a great day with about 20 competitors, both male and female. A good crowd turned up to watch and be vocal!

Looks like we need a new venue for the next competition. The main free weights hall at Elite Physique was crowded and Joe wants to invites the main lifting gyms and clubs in Sydney and Melbourne next time.

Ariel (Elite Physique) won the male division. Mattie (?) won the female division.

Ariel is three weeks out from competing in the IFBB Australian bodybuilding titles. An extra factor for none optimum lifting. Mind you, being dieted down should help power to weight ratios.

Congratulations to Joe Giampaolo and the team for putting on a great show.

Drop some rolls of film in for developing today. Will post some pics during the week.

Gnoll110

Technorati tags:
power+lifting elite+physique joe+giampaolo battle+of+the+gyms

ALL the pics from the 2007 Dubbo bodybuilding comp

2007-09-27T15:35:00.001-07:00

Ok, I'm a code monkey.

I've used ruby to write some code hacks.

Can now take a CD (what ever) of competition pics and crop and brand them. Then tag 'em and produce a set of pages with results, divisions and people with all the pic they appear in :)

This with be the main page.

Still a few bug, but this is version 0.1, got to start somewhere.

Gnoll110

Technorati tags:
dubbo+2007 dubbo+bodybuilding bodybuilding+pics izze+haydar cathy+mcgee divid+robinson harry+haureliuk

Barbells, dumbbells and injuries

2007-09-27T06:25:00.000-07:00

I’ve got some injury issues at the moment. Namely, one shoulder and the opposite elbow.

How have I been training around these injuries?

Firstly, use different angle and position from some movement, I’ve swapped over to the dumbbell form of a number of movements. Particularly for bench work. This mean I can adjust both the plan of the movement and the rotation of my grip. Both improving the feel and removing discomfort.

For the shoulder movements, I've stopped over head work. Remember anything with the hands/elbow above the height of the shoulder joint is unnatural. This is the reason people particularly have problem the Behind the neck barbell presses. Wondered how Aussie Rules Football players get their bad shoulder injuries? It’s almost always getting a strike to the shoulder while they have the hands over the head, marking the ball.

I’ve been getting some massage for the joints and the surrounding muscle structures too.

Talking at least a week off training always a help ;)

If it’s a new injury, go get it seen to. It maybe worse than you think and it will give you a chance to pick the brains of someone who should know.

Gnoll110

bodybuilding barbell dumbbell injury+elbow injury+shoulder

Canberra: Power Lifting Competition

2007-08-26T06:37:00.000-07:00

Joe "Billy" Giampaolo from Elite Physique in Canberra is running a power lifting competition. It’s on at the gym on 29th September and starts at 1pm. Billy is calling it "the Battle of the Gyms".

Billy is having both male & female divisions. There will be Teen, Juniors, Open and Masters.

Will be a great day. Come along and give it a try. I’m not a power lifter, but I’m going to give it a try. Just to see what personal bests (PBs) I can set. Spectator at very welcome too.

Gnoll110

power lifting, competition, elite physique,

Technorati tags:
power+lifting power+lifting+competition elite+physique joe+giampaolo billy+giampaolo the+battle+of+the+gyms

Compression suit: worth it, yes

2007-08-23T16:07:00.000-07:00

Two weeks ago I blogged about a new compression suit I brought for squats days.

Use to for the third workout last night. I think it had bean a good buy. It helps with recovery. I've kept it on for 3 hours after I finished training each session.

Think I'll look at upper body suits. I'm thinking for Benching and Deadlifts.

Gnoll110

Technorati tags:
bodybuilding squats compression+suit

First leg day with a compression suit

2007-08-09T07:00:00.000-07:00

Leg day today.

On Monday I brought a BSc Body Science Kompressorz Athletic Longs, aka, a lower body compression suit.

I think they where good value. Joe "Billy" Giampaolo spotted for my three heaviest sets, 1x10@120kg and my work sets (2x8@140kgs). Got the reps for both. Time to up the weights, me thinks.

After the final set, I pulled up the cuff of my trackie dax to show Joe my new purchase. He pulled down his waist band to show me his. One of the reasons for getting a compression suit is recovery. Joe commented that I should keep 'em on for 1 to 2 hours after training finish.

We will see how we feel tomorrow

Gnoll110

Technorati tags:
bsc bsc+body+science athletic+longs compression+suit joe+giampaolo exercise+recovery

Finally…. the bodybuilding pics from Dubbo 2007!

2007-07-23T21:15:00.000-07:00

Finally got the negatives from the Dubbo show (back in March) scanned.

This with be the main page.

I’ve done Cathy McGee, David Robinson and Izze Haydar’s pics first, since they have contacted me to see what photos I took.

Will then start prepping the pics for the Canberra boys: Harry Haureliuk, Dennis Matijasevic, Steven Hocking and Paul McKews after that.

Gnoll110

A variation on David Jacobs/Branch Warrens shock routine

2007-07-08T02:08:00.001-07:00

Was looking at this some Delts routines at the Muscular Development (MD) forums.

Found a post in a Branch Warren thread by CUT260 aka David Jacobs

10 sets of 10 reps using the heaviest weight you think you can finish all ten sets with. So for each exercise that’s a goal of 100 reps. We basically will do 3 exercises per body part. So far I have not finished all 10 sets as you think some weight is light but come the 5th, 6th, 7th set it feels like the weight of the world. Its a killer especially with deadlifts and squats.

A variation I’ve seen is:

A three day split centred around the Squat, the Deadlifts and the Bench Press.

For each day the Squat, Deadlift and Bench Press are the lead exercise. For each, select a weight you can just do for a set of ten reps. Use that weight for 16 sets of 6 reps. Note, that is 96 reps, close to David's 100 reps.

Do it right and there shouldn't be much left in the tank. The second and third exercises, select a weight that you can do for 6 sets of 6 reps.

When you can do the 16x6 or 6x6, up the weight.

Follow this routine for 8 weeks.

Gnoll110

Technorati tags:
shock+routine david+jacobs branch+warren bodybuilding squat deadlift bench+press

Bodybuilding Compertition Pics: Nick Jones

2007-06-30T20:23:00.000-07:00

At the start of the month, the INBA held its 2007 Sydney titles.

I took some pics during the Finals show. Last week I finally got them developed. The fist pics I’m going to post are those of the guest poser Nick Jones.

I've posed them here. More to follow.

Gnoll110

Update: well finally got all the images just right. Been a great learn thingy, used the rmagick ruby library to call ImageMagick. The link is live:)

Training Partners and Exercise Form

2007-06-17T00:07:00.000-07:00

Been at the new gym (Elite Physique) for two weeks now.

I've been without a training partner since Christmas time. The last two weeks have really brought the back to me again. A training partner is a great thing to have. Someone to push you. Someone to prod/embarrass you into that last rep of those working sets!

One thing that you can do, when you haven’t got a training partner there, is to get a spotter.

Here a chance to learn. I always try to get the most experienced guy around. I will ask them to check out my exercise form on at least one set. Then incorporate there pointers in your last sets, even if it means dropping the weight a bit

Over the last fortnight, I’ve gotten G (Graeme Bennett), Big Joe (Joe Giampaolo) and Ariel to spot me. Both G and Ariel helped me with form.

Gnoll110

Technorati tags:
bodybuilding training+partner graeme+bennett joe+giampaolo ariel exercise+form

Bodybuilding: Gyms & pulling the Trigger

2007-06-04T07:06:00.000-07:00

Started at a new gym last Thursday. It is Elite Physique in Phillip. That’s Big Joe (Billy) Giampaolo’s gym.

Mark, a guy, who use to train at my last gym, trains there. Had a bit of a talk to him tonight. He has been thinking about competing in a bodybuilding comp. Said he was thinking about competing, maybe in October 2008. My advice was that he should set a date and train to it.

Personally, two weeks after the end of a competition season, I pick when I will compete next. For me it’s October 2008. Got to spend sometime trying to get bigger/better.

As I said to Mark, It’s a personal decision. It all depends on you being mentally ready to make the commitment to spend the time and willpower to do it! Don’t wait until you think you’re ready to compete, you’ll never be completely happy with your condition and you'll never pull the trigger.

Had a bit of a look at Mark, after we had finished training. Mark is ready for it.

So just to put Mark under a little pressure ;), I said that in two weeks, I’ld expect him to be able to give me a date for when he’s going to compete. Let’s see if he pulls the trigger. Go on Mark, go for it mate!

Gnoll110.

Technorati:
bodybuilding elite+physique joe+giampaolo

INBA 2006 Sydney Bodybuilding titles

2007-06-04T06:12:00.000-07:00

Went up to Sydney yesterday, for the Sydney bodybuilding titles. This is the first show conducted by the new INBA NSW state president Simon Healey. It was a two show format, held at the North Sydney Leagues Club. Wayne McDonald (INBA World Vice-President) and David Nigro (Victorian state president) came up from Melbourne to assist Simon with his first show.

The show was smaller than usual, understandable, given the sports politics in Australia and particularly New South Wales since last years state titles. Over the years, I’ve heard of posts being torn down at gyms and rumours being spread that a shows had been cancelled. Heard a new one this time, late this week, emails had been sent, claiming that the show was cancelled. Political dirty sticks meets the internet. Wonder where the email addresses came from?

They where short of judges too, one was sick. I ended up judging. Was happy with my scoring, my placings were the same as the overall panel for all divisions.

Nick Jones guest posed. Nick is three weeks out from a MuscleMania bodybuilding comp in the US. He looked great and put on a good show. Nick also talk about his bodybuilding career, particularly since his last NABBA bodybuilding show in 2002. Nick has put a lot of work and will into getting through his health issues. Good work Nick, all the best.

I took some 35mm film, will get 'em scanned and posted sometime some-ish.

Gnoll110

Technorati:
bodybuilding inba nick+jones

Sodium Benzoate in Diet Coke & Pepsi Max

2007-05-31T06:44:00.000-07:00

A few daya ago I added this post about Sodium Benzoate (211) and Bodybuilding Competition Diets.

Since then I did a quit survey the common 'no sugar' fizzy drinks in Australia.

Just been reading the side of a Coca-Cola Zero can.
It contains ‘Preservative (211)’
It also contains ‘Colour (150d)’, ‘Food Acids (338, 331)’ & ‘Sweeteners (951, 950)’. That adds up to over 2900!

Also checked Pepsi Max, its got ‘Preservative (211)’ too, the same Colour, Food Acids & Sweeteners.

Gnoll110

Technorati:
bodybuilding competition+diet sodium+benzoate pepsi+max

Can a Competition Diet damage your DNA?

2007-05-27T02:38:00.000-07:00

An item just hit Slashdot, the post is titled Some Soft Drinks May Damage Your DNA, and refers to an article in The Independent, titled Caution: Some soft drinks may seriously harm your health

The Independent article specifically refers to Pepsi Max, my ‘no sugar’ fizzy drink of choice.

I know a lot of people (myself included), who use diet fizzy drinks as ‘no sugar’ relief during those last grinding weeks of the lead up to competition!

The Independent:

He told The Independent on Sunday: "These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it: they knock it out altogether.

"The mitochondria consumes the oxygen to give you energy and if you damage it - as happens in a number if diseased states - then the cell starts to malfunction very seriously. And there is a whole array of diseases that are now being tied to damage to this DNA - Parkinson's and quite a lot of neuro-degenerative diseases, but above all the whole process of ageing."

Diet Pepsi & Coca-Cola drinks generally get a guernsey too

For those people reading cans, its E211(UK), AKA sodium benzoate.

Gnoll110

P.S. Remember, never eat or drink anything that adds up to more that a thousand! ;)

Technorati:
bodybuilding competition+diet sodium+benzoate pepsi+max

The role of Pros on Bodybuilding

2007-04-26T21:44:00.000-07:00

I got the following in an email from the INBA this month.

Joel Ramintas (SA) 3x Mr Australia has confirmed he will now take the step into the INBA Professional rank. Fellow SA competitor Hayzer Cayli who placed third in the Professional Natural Olympia last year will also accept the prize money and turn professional. INBA Queensland top male competitor, Michael Waddington who won his Amateur height Class at the 2006 Natural Olympia has been granted a Pro Card. Michael is excited and determined about doing well now a Professional competitor. These competitors join Warren Clampit as Australia’s Professional Natural competitors and shortly we will have a webpage dedicated to each of our Pros. “The number of competitors entering the Professional level around the world heralds a significant point in time for Natural Bodybuilding,” World Vice-President Wayne McDonald explained. “The INBA has been around long enough that our top competitors have developed to a standard that was never seen before on a natural stage. Look at our current Professional competitors, they have been house-hold names in the INBA for 10 years; I remember Michael Waddington winning the Junior Mr Australia in the 90’s. Now he is our Pro.”

Exciting new plans are underway in the INBA as the Professional ranks around the world swell. The plans been drafted for implementation include; Professional competitors no longer pay entry fees, in fact, if they nominate the Professional event they will compete in 6 months prior they will be paid an “Appearance Fee” at the show. This is a win/win development – Pro competitors get paid for turning up and the Promoter can guarantee and promote his Professional line up in advance. In addition, Professional competitors will be subject to more frequent drug testing
and a positive test will incur a US$10,000 fine on top of the normal sanctions. “If we develop and vigorously promote our (best) Professional competitors they must be 100% committed to the term Natural Bodybuilding – if they fail a drug test, the damage to Natural Bodybuilding is enormous.” INBA Pro competitors will receive more publicity and promotion, with the aim to build more interest and a greater following in both our competitors and the sport. Plus a female Professional bodybuilding
division will be offered at all international shows.

First, I’m going to try to get a gallery of pics together from each of these four Pros. Got any pics, send them in. Know Warren, his good value. Seen Joel Ramintas and Michael Waddington. Can’t put a face to Hayzer Cayli, but intend to remedy that!

Been thinking about how to promote the sport better.

Taking a lesson from the Rugbies & Aussie Rules, one key is the schools. I think that these Pros and the top level Amaturs need to get into the school as much as they can.

Leading competitors, Promoters & Gym owners should be in contact with (local) PE teachers etc to coach/show off both weight training generally and sport in particular. The INBA should be assisting our Pro guys & gals with getting the Cert 3s and 4s too.

Gnoll110

Melbourne Titles, ANB 2007

2007-03-26T07:44:00.000-07:00

Got down in Melbourne this weekend, for an IT workshop on Saturday.

The ANB’s Melbourne Natural Bodybuilding titles were on in the city, on the Sunday. I went along to the pre-judging at 12. Couldn’t stay for the evening show, not with a drive back to Canberra for work the next day.

The field was of good quality, but the numbers were small. They allowed competitors for compete in multiple divisions, a sure sign of not enough competitors.

Took a few rolls of film. I’ll post some after I get the developed and scanned.

Warren Clampet, last year INBA Natural Olympia winner was there in the crowd. Got a chance to talk to him for a few minutes, was good to catch up with him. Had not seen him since the first week in November, just after the Australian titles.

Generally, a great weekend away.

Gnoll110

INBA, What is the difference between Amateur & Professional bodybuilding?

2007-03-18T19:01:00.000-07:00

http://liahalsall.blogspot.com/2007/03/all-female-classic.html

Found the above blog entry today.

This show, the INBA 2007 All Female Classic, has a $1000(AUD) first prize in four divisions.

It raises the question about what is the difference between Amateur & Professional bodybuilding.

Do you have to be a Pro to go in it? If you win it, do you become a Pro? You have won a cash prize. Does this mean you can’t go into future amateur shows.

Shouldn’t this money be going into building the prize pool for the INBA Pro Division? (One or two annual competitions that can only be entered by a past Australia (or higher) title division winners)

Should there be a Pro Card system?

Gnoll110

Found a new bodybuilding forum

2007-03-18T18:34:00.000-07:00

Today I try to go to http://www.ausbodybuildingforum.com/index.php (for the first time in a while). Gav has decommissioned the site. Sniff :(

Gav's pics of last years (2006) INBA ACT titles will be down too.

So I went looking for other Australian based bodybuilding forums.

I found one at http://www.muscle.com.au/forum/index.php

Looking for others. If you know of any, please let me know.

Gnoll110

Dubbo Bodybuilding 2007: results

2007-03-04T14:27:00.000-08:00

Hi all

This last Saturday saw the annual Dubbo bodybuilding comtest.

There where ten divisions, all up, this year.

Male – Grandmasters
1st Harry Haureliuk (42)

Male – Masters
1st Antonio Silvestro (45)
2nd David Robinson (40)
3rd Dennis Matijasevic (46)

Female – Figure Masters
1st Cathy McGee (52)
2nd Tania Shoobert (48)

Female – Figure U/52kgs
1st Carly Taylor (51)
2nd Michelle Jeffery (47)

Female – Figure O/52kgs
1st Kelly Hancock (50)

Mixed Pairs
1st Cathy McGee (52)/David Robinson (40)
2nd Tania Shoobert (48)/Harry Haureliuk (42)

Male – U/75kgs
1st Mark Keys (51)
2nd Paul McKews (58)

Male – U/85kgs
1st Daniel Fel (61)
2nd Steven Hocking (55)
3rd Rail Ali (56)
4th Kevin Foster (60)

Male – U/95kgs
1st Joe Grima (64)
2nd Anthony Bowden (63)
3rd Steven Tritton (62)

Male – O/95kgs
1st Izze Haydar (65)
2nd Spencer Hiet (68)

Female – Figure Overall
Cathy McGee (52)

Male – Overall
Izze Haydar (60)

Sadly this year there were no Female Physique competitors.

I took some pics too.

They have now been developed.

Got to get them scanned. I'll post them soon.

To be continued…

Gnoll110

Dubbo Bodybuilding 2007

2007-02-28T13:45:00.000-08:00

Well it’s that time of the year again. The Dubbo bodybuilding comp is on again. It’s the 3rd March this year. Usually it the last Saturday in Feb, but due to a double booking at the venue, the Duddo RSL Club, it’s on a week later this year.

The evening show starts at 5:30

http://dubbo.yourguide.com.au/detail.asp?class=sport&subclass=general&story_id=561214&category=General

Gnoll110

Carb cycling article

2007-01-31T07:51:00.000-08:00

Found this carb cycling article on Tim Wescott site.

Gnoll110

Technorati Tags:
bodybuilding carb+cycling tim+wescott

Hardcore Gyms......A Thing Of The Past!

2006-12-31T19:54:00.000-08:00

Hi all.

Talk to my training partner earlier in the month. It came up, the a friend from Orange had just been kicked out of him gym for being to hardcore. He is an ernest and to the point kinda guy. A real font of information as long as you don't get between him and his workout.

Found a related thread on the MD forum site too.

Hardcore Gyms......A Thing Of The Past!

Gnoll110

I've been blogged

2006-11-30T07:12:00.000-08:00

I've been blogged be Beti over on her Health & Fitness Show blog at The Podcast Network (TPN).

Thanks Beti.

Gnoll110

Technorati Tags:
the+health+and+fitness+show natural+bodybuilding the+podcast+network inba+canberra+2006

Pics from the Canberra comp

2006-11-11T06:33:00.000-08:00

I've organize the pics onto one page, finally!

http://members.westnet.com.au/gnoll110/bodybuilding01.html

The pics come from gav's forums site @ http://www.ausbodybuildingforum.com/index.php

Thanks Gav.

If anyone has any pics from the INBA Sydney, Canberra or Melbourne (Nationals) comps, please let me know. I'd love to see them.

Gnoll110

Technorati Tags:
pictures bodybuilding canberra sydney melbourne inba ausbodybuildingforum.com

Back from Melbourne

2006-11-05T17:33:00.000-08:00

Well, I got back from Melbourne yesterday (5th Nov).

Had a great 10 days away.

After the comp, Jamie, Carmen and myself had a great two days kicking around Melbourne. They flew back to Canberra Monday arvo.

I spend Tuesday to midday Friday doing job searching kinda stuff. Wednesday, Thursday & Friday morning I got to train with Warren Clampet. It's always great training with a partner who is bigger/stronger and/or more experienced. Thanks Warren.

Got on the scales on Thursday, up to 95kgs. Up about 6 kgs from the comp. Back on the scales on Friday, was back down to 94.25kgs. The body is such a sensitive and responsive thing!

Did family things for the last two days before I flew back to Canberra. Gee kids grow fast!

bodybuilding melbourne warren+clampet

INBA Australian Titles 2006

2006-10-29T04:51:00.000-08:00

Well the big day has come and been.

The Aystralian Title where at the Camberwell Centre, in Melbourne yesterday (Sat. 28-Oct-2006).

I think I was in the best overall condition I've ever been in. Reasonable lean and the heavist I've competed at. Been a little leaner in the past, but at 8 to 10 kgs lighter.

My training partner finshed 3rd in the Open Tall class. Congrats Jamie!

bye for now

Gnoll

A Grand Day Out

2006-10-15T13:03:00.001-07:00

INBA ACT Natural Physique Titles - 15th October 2006

Got to rego at 11:30 to find that the 'running sheet' had been changed considerable, and that both Jamie (training partner) and my estimated time on stage had been moved back almost an hour and a half (80 minutes). This could have been an issue, time delays at comps is not unknown. So I always take a meal or two more than your eating plan says you'll need, so it wasn't an issue.

Got on stage pretty well on time. I had one issue, the stage has a new covering, a very short pill carpet. So it was too slippery to set my feet properly for a number of poses. That distracted my from getting a couple of other thing spot on during the mandatory round. Always get up on stage before the comp starts and check the surface for friction etc.

I was very pleased with the result, I got second on a field of five. The first & third place getter, Wes and John respectively, I competed against before. It was good to see them both again, good work boys! So this time we got to 'mix it up', had a great time boys ;)

There are some pics of the net from the comp

here
in the above thread I'm in 16.jpg on right and 20.jpg second from right
and here

Thanks again to 'Big G' and to my training partner Jamie.

Thank to everyone for all their support.

All together a Grand Day Out.

Technorati Tags:
inba+act+natural+physique+titles+2006 natural+bodybuilding canberra+bodybuilding big+g+elite

Second time round!

2006-10-13T20:20:00.001-07:00

INBA ACT Natural Physique Titles - 15th October 2006

I'm on the second day of carbing up today. The big day is tomorrow. Rego is at 11 (to 12:15), but I'm not on stage until 4.40. And we all know BB comps always run on time!

I heard today that there will be five in my division. So this time, I at least get a chance to 'mix it up' and have some fun on stage. ;)

Thanks for the diet and posing help to 'Big G' (at Elite in Woden).

Special thanks to my training partner Jamie.

Thank to everyone else for all their support too.

Technorati Tags:
inba+act+natural+physique+titles+2006 natural+bodybuilding canberra+bodybuilding big+g+elite

The King is Dead: Jay Culter wins Olympia

2006-10-01T18:28:00.000-07:00

I got 2 SMSs yesterday, from friends, with the placing of the 2006 Mr Olympia titles.

1st - Jay CUTLER
2nd - Ronnie COLEMAN
3rd - Victor MARTINEZ
4th - Dexter JACKSON
5th - Melvin ANTHONY
6th - Gustavo BADELL

What a suprise! For years Ronnie Coleman has won this event. Most people I know, expected him to win it, until he retired. Just like Dorian Yates and Lee Haney before him.

IFBB site

Flex

Iron Man: No coverage on homepage yet.
GraphicMuscle: click through from Iron Man

MD

bodybuilding.com

What a turn-up!

Keep training smart, eating hard!

Gnoll110

the+king+is+dead jay+culter jay+culter+wins+olympia ronnie+coleman cutler+coleman 2006+olympia bodybuilding

2006 INBA NSW Titles (24 Sept)

2006-09-30T11:59:00.000-07:00

Well, had a good prep for the NSW titles last Sunday (24 Sept. 06).

My best condition so far. I've been as lean before, but was 8 to 10kgs lighter.

Unfortunately I was the only competitor in my Masters (Over 40) Division. So no change to 'mix-it'.

Two week to the ACT titles now.

One week out!

2006-09-17T20:04:00.000-07:00

Well, the first comp is in one week.

I'm sitting at 87kgs, last time on the scales.

A part from a mix-up about travelling times to & from Sydney, everything is fine on
the prep front!

Doing the diet for the final week tonight. Then we'll write up a tick-the-boxes no-brainer list of things-to-do for the next 7 days (day-a-page style).

Keep training right, everyone.

Gnoll110

bodybuilding competition preparation

5 weeks out

2006-08-19T23:17:00.000-07:00

Well, down to 90kgs last weekend. G was away this weekend, so no new figures.

The hill walk seem to be doing the trick!

Did posing pratice with Jamie, yesterday morning, start to show now detail in the quads, cool.

Not training today, so it's an Extra low carb day today, oh such fun! ;)

Back into the gym tomorrow.

First hill climb!

2006-07-31T06:41:00.000-07:00

During the weekend, I got advice that I should be doing hill climbs etc to improve the hardness in my lower body.

This morning I did my first hill climb. Started at 5:30am. It's surprising how much light the near by suburbs give off. Even on top of the hill, it was light, like a full moon! The weather was partly overcast, and the near full moon had set hours before.

Getting there!

2006-07-30T01:17:00.000-07:00

Well, got on the scales yesterday, I'm down to 91kgs. Not too far to go.

The signs are there. I have a pair of vains on my abdominal wall, about 40mm (1.5 inchs) on either side of centre line on symmetry. They made their appearance over the last few week! A GOOD sign.

18/05/06 to 02/07/06. The countdown continues.

2006-06-30T04:27:00.000-07:00

Friday, 19/04/06 (Good Friday)
Activity:
Resistance Training (PM)
~Biceps
~Triceps

Thursday, 18/05/06
Activity:
Resistance Training (PM)
~Delts
~Traps
~Abs

bodybuilding the+Big+G competition+preparation

10/04/06 to 17/05/06. The month that was!

2006-05-16T22:36:00.000-07:00

Wednesday, 17/05/06
Jamie texted today, sick as a dog, so will do Legs later in the week (after Thurdday)

Tuesday, 16/05/06
Activity:
Resistance Training (PM)
~Pecs
~Triceps
Chiro said no legs, til at least after I see him again on Thursday!

Monday, 15/05/06
Activity:
Resistance Training (PM)
~Back
~Biceps
New diet from the Big G, Four week down!

Saturday, 13/05/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps
I got a ‘niggle’ in my back today, must see the back quack (chiro) during the week.

Thursday, 11/05/06
Activity:
Resistance Training (PM)
~Delts
~Traps
~Abs (AM)

Wednesday, 10/05/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 09/05/06
Activity:
Resistance Training (PM)
~Pecs
~Triceps

Monday, 08/054/06
Activity:
Resistance Training (PM)
~Back
~Biceps
With Carmen all banged up, we well be training weeknight for the next few week.
I’ll send my DVD collect over to keep Carmen entertained too.

Saturday, 06/04/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps
Jamie, my training partners’ fiancée over balanced doing squat and fractured her L1 vertebrae. Got her all stretched out! Most of the week in hospital & should be about 6 week in a brace, DOH!
Note to self; NEVER use ‘stingray’ bar rests!!!

Thursday, 04/05/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs (AM)

Wednesday, 03/05/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 02/05/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 01/05/06
Activity:
Resistance Training (AM)
~Back
~Biceps
New diet from the Big G, Two weeks down!

Saturday, 29/04/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps
We have started training on Saturday, to give the body a more even rest.

Thursday, 27/04/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs (AM)

Wednesday, 26/04/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 25/04/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 24/04/06
Activity:
Resistance Training (AM)
~Back
~Biceps

Friday, 21/04/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps

Thursday, 20/04/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs (AM)

Wednesday, 19/04/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 18/04/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 17/04/06
Activity:
Resistance Training (AM)
~Back
~Biceps

Saturday, 15/04/06
Got a diet from the Big G (Elite Physique). Start the big countdown on Monday!
Starting competition preparation for October. About 8 week of 'gentle' work, then into it big time to the comps!

Friday, 14/04/06 (Good Friday)
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps
Thanks to Michael for arranging a key for us die-hards to train in the morning.

Thursday, 14/04/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs (AM)

Wednesday, 12/04/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 11/04/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 10/04/06
Activity:
Resistance Training (AM)
~Back
~Biceps

bodybuilding the+Big+G competition+preparation

INBA, City Vs Country,Wagga Wagga, 8 April, 2006

2006-04-30T00:33:00.000-07:00

Day trip to Wagga.

Rob & the Canberra boys competed again. Plus a few extra Canberra boys who didn't compete the week before.

Jamie (not my training partner) from the gym. Steve and Dave. Dave (who I didn't know), who was preped by Big Joe (Elite Physique). Dave was one of the most ripped guys there.

3rd to 7th March

2006-04-06T21:54:00.000-07:00

Friday, 07/04/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps

Thursday, 06/04/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs (AM)

Wednesday, 05/04/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 04/04/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 03/04/06
Activity:
Resistance Training (PM)
~Back
~Biceps

INBA Sydney, 2006

2006-04-06T21:49:00.000-07:00

INBA Sydney 2006 was at the Monties Sports Club on Sunday, 02/04/06

Drove up to Sydney on the 1st.

Jamie, my training partner has a mate competing, Rob.

I first meet Rob in Melbourne at the INBA Auystralia's, in 2004. He was kind enough to drive 3 of us Canberra boys out to Morabbin to register.

Two guys from Canberra competed too, Vlad & Brendan (Hobit).

23rd to 31st March

2006-04-06T21:45:00.000-07:00

Friday, 31/03/06
Activity:
Resistance Training (AM) high reps
~Biceps
~Triceps

Thursday, 30/03/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs

Wednesday, 29/03/06
Activity:
Resistance Training (PM)
~Quad
~Hammies

Tuesday, 28/03/06
Activity:
Resistance Training (AM)
~Pecs
~Triceps

Monday, 27/03/06
Activity:
Resistance Training (AM)
~Back
~Biceps

Sunday, 26/03/06
Activity:
Nil

Saturday, 25/03/06
Activity:
Nil

Friday, 24/03/06
Activity:
Nil – Jamie had other commitments

Thursday, 23/03/06
Activity:
Resistance Training (AM)
~Delts
~Traps
~Abs

Lee Priest in Canberra

2006-04-06T21:44:00.000-07:00

Lee Priest was in Canberra for a seminar. I went.

For those who didn't know who he is, he is currently Australia best bodybuilder. One of the best 4 Australia has every produced.

Lee passed one comment that may interest some here.

He was out in a supermarket doing some shopping. This kid was there with his father shopping.
We all know how built super heroes and alike are these days.
The kid sees Lee and points. The kid turns to his father and asks, 'How do you get like that?'.
The father answers 'Steroids, Drugs'.

Lee thought this was a strange answer to give a young child.
What does it show about the father. Envy? Insecurity?

Weather Lee has every used or not, is beside the point.

For me there are two issues.
Firstly, the negative stereotype/image associated with bodybuilding as a sport.
Secondly, the lose of innocence/childhood this child may suffered.

Is this answer going to encourage the kid to use drugs later on?
What would be the best answer, the one that encourages the best habits in the kid?

Something like, 'You got to eat all your meat & veggies and fruit.' maybe?

Something to think about.

After the seminar, I was talking to Jamie M, he is looking to a training partner too. Will start training with him tomorrow morning at 5:30 ouch!

8th to 22nd March

2006-04-06T21:40:00.000-07:00

Well after the car affair, lets get back up-to-date.

Wednesday, 22/03/06
Activity:
Resistance Training
~ Back
~ Biceps

Tuesday, 21/03/06
Activity:
Resistance Training
~ Legs

Monday, 20/03/06
Activity:
Resistance Training
~ Chest
~ Triceps

Sunday, 19/03/06
Activity:
Nil

Saturday, 18/03/06
Activity:
Resistance Training
~ Calves
~ Abs
~ Forarms

Friday, 17/03/06
Activity:
Resistance Training
~ Delts
~ Traps

Thursday, 16/03/06
Activity:
Resistance Training
~ Back
~ Biceps

Wednesday, 15/03/06
Activity:
Resistance Training
~ Legs

Tuesday, 14/03/06
Activity:
Resistance Training
~ Chest
~ Triceps

Monday, 13/03/06
Activity:
Nil

Sunday, 12/03/06
Activity:
Resistance Training
~ Calves
~ Abs
~ Forarms

Saturday, 11/03/06
Activity:
Resistance Training
~ Delts
~ Traps

Friday, 10/03/06
Activity:
Resistance Training
~ Back
~ Biceps

Thursday, 9/03/06
Activity:
Resistance Training
~ Legs

Wednesday, 8/03/06
Missing training again!

Tuesday, 07/03/06

2006-03-07T18:46:00.000-08:00

Activity:
NA - some bastard stole the car overnight.
Got home after work to realise I had left my new training programme on my desk at work. So I'll catchup on Saturday.

Stretch: NA

Fresh Fruit and Veg: 200g sweetslaw (no dressing), Bananna

Fatty Foods: Cherry Ripe 80g (Fats 19.8g total/15.5g Saturated)

ToDo:
~ ummm, de-stress?

Monday, 06/03/06

2006-03-07T18:27:00.000-08:00

Activity:
Resistance Training
~ Legs
~ Calves

Stretch: Before, Yes

Fresh Fruit and Veg: 200g sweetslaw (no dressing), Bananna

Fatty Foods: Cherry Ripe 80g (Fats 19.8g total/15.5g Saturated)

ToDo:
~Be more disciplined about feeding times

Off Week (Recuperation!)

2006-03-07T17:51:00.000-08:00

Well, been training sinne the 03 Jan. Time for a week off. As per my 'First week of odd months off' policy.

Back to the grind stone, with a new programme on the 6th March.

Summer is over, it's all down hill from here!

Saturday, 25/02/06 - Dubbo

2006-03-07T17:27:00.000-08:00

The Dubbo comp (Dubbo International Bodybuilding Championships) was on.

Went up, had a great time. Comps are always good for motivation.

Had a talk up one of the competitors afterward, Stuart Grant. Tried to encourage him lots.

The two Canberra boys Harry Haveliuk & Paul McKay, looked great and looked like they enjoyed the outing too.

Here are some led up stories (1) (2) (3) from the week before.

And a follow up story including results