Thursday, 28 August, 2008

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

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

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

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

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

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

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

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

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.

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....

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!

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

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

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

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

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

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

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.

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

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