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