Chris experimenting with CBL & Cube
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I did a random eating challenge on the weekend. I was half way through push bike pub crawl and had only eaten lunch about 90mins before hand. Also had plenty of beers in me by that stage. If you finish it within 20mins you get a shirt and your name on a plaque on the wall. Smashed the previous record of 16m45s with 11m59s. Started to struggle about the 8 min mark I think :laugh:
my randomly estimated macros for the LOL's. :P Cals, protein, carbs, fat, fibre.
Think I'll go and do it again sometime fasted to get under the 10min mark at least.
And other random pics from pushy pub crawl. 7 pubs and about 35km all up. Some hectic rain at times too. Good fun
Kee and Caroline doing last minute adjustments
no comment
in transit
Sunshine Coast brewery (after crazy rain)
after party
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14/4/14
BW 86.2kg
Went to physio for a loosen up first. Neck and left trap were very tight. Left trap never really loosened up though. Was a bit of a pain during training but nothing too bad. Started on sheiko 30 today for bench only. All felt good. (added slingshot and cgbp). Got a slingshot rep pb at 100kg (came out of the groove on the 6th rep on 3rd set and missed) and also a rep pb on CGBP at 65kg. Last rep on all 3 sets was VERY slow haha. Accessory stuff done with no rest. Absolute cardio, dripping in sweat by the end.
Bottom 2 things done in the pm at work. Was going to do the incline machine again but trap said NO!!!
And 35mins of cardio on the bike.
And recipe for the sweet potato cake I made last week.
http://cdnutritionandfitness.com/sweet-potato-protein-cake-21p34c2f/
EATS
baked sweet potato and egg/bacon/veg scramble
shredded chicken, pumpkin, onion and cheese
Cals 2252
215P/229C/55F0 -
15/5/14
BW 85.9kg
Since I'm still unable to load the spine I actually have a specific "leg" day now (well 2 actually). So I have decided to try something a bit different for a bit. Had first session running this high rep program. http://www.t-nation.com/training/185-rep-squat-workout I am using the leg press to avoid spinal loading. 2 sets at 140kg (30,20) 3 sets of 15 at 180kg (mis loaded was meant to be 200kg) and 1 set of 30 at 160kg. Quad pump alright. Then I saw this vid yesterday and looked like a great addition.
https://www.youtube.com/watch?v=TPvVylVPzTY (This dude is a beast!) I only used 2 10kg DB's and quads were on fire. Lots of chins as I didn't do them yesterday.
Later on rode pushy to sauna and did mobility stuff with cricket ball. Felt great after. Left trap feeling much better today also.
And went to Kee's boxing class tonight. 1 hr of high intensity stuff, great fun. Absolutely drenched in sweat by the end. I was happy with one bit where we had a 3min round. Had to do 50 punches on bag, 3 burpees, 5 pushups and 5 situps. Got 5 rounds completed and about 25 punches on the 6th.
EATS
600g sweet potato and cheesey chicken
chicken tikka wraps
Cals 2691
226P/314C/53F0 -
17/4/14
BW 86kg
I upped the program to 112.5kg target from 110 and it was TOUGH! I was meant to get 2 doubles at 95 but looks like fatique has set in as the 92.5kg single was an absolute grinder. In fact pretty much all of the reps on the last set at anything about 85 were grinders today.
I did the chinup challenge and got 21. Will upload vid soon. Farked up my 5/3/1 chin weights and did 15 instead of 20 but still got a PB anyway.
Ditched other random accessories for bulk chins. Left trap was hating the flys and curls despite being very light.
Leg press was harder despite same weight as Tue. Hip thrusts are going well with the machine. Adding the pause so I don't have to load it up too much. And the split squats actually felt slightly easier too.
Also ran my 3 S&C Classes and played about half an hour of basketball.
EATS
baked sweet potato, egg/bacon scramble & lamb/barley soup
Domino's Chicken Napolitana
Cals 3695
211P/450C/107F0 -
Late upates
19/4/14
BW 85.6kg
Bench 80x3
90x2
100x1
105x1 (butt off bench)
105x0
Felt like *kitten*. Couldn't get stable on bench at all for some reason. Have never had butt come off bench before. Weird. Ditched rest of bench and went and had some fun at the jungle gym instead.
LOTS of various chins, pullups, handstand practice, leg raises, front levers and human flag practice.
Went to friends 30th. No drinks, lots of dancing, good times
21/4/14
BW 85.3kg
5km hike at Kondalilla Falls. And about 45mins at jungle gym. (same sort of stuff as above)
22/4/14
BW 86.2kg
Climbed Mt Gnungnun for the first time. Heard it was relatively easy so I took my 20kg vest. First time up in 20m25 secs and second time I charged it and did it in 17m35s. Then went to the jungle gym for half an hour. 5 rounds of chinsx10, bw rows x10, pushup x15, handstand x5.
And 1hr boxing class in the arvo.
Recent Eats
chicken bibimbap
open chicken/mango sandwich
Random pics
Kondalilla Falls
dead after second lap of Mt Gnungun
steep!
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24/4/14
BW 85.5kg
Got to gym, left trap felt farkin stupid sore when I did a 40kg floor press so I did the smart thing and stopped that. Just did a few TRX curls, reverse flys and pikes. (Just because I had 2 hours to waste)
Straight to massage place after. Feeling a bit better now but I'll try and avoid using it at all for a bit yet.
I have done some research and I “think” I may have thoracic outlet syndrome which is to do with the nerves going down the arm. Already started doing some nerve stretches to see if I can help it. (as well as my thoracic disc rehab stuff).
Seriously, feeling a bit like a cripple today.
In other news, I am looking around at possible bodybuilding comps to go in in Sep/Oct this year. I was thinking about doing one last year but powerlifting was my priority. Now that that is a no go, I think I'll have a crack. Currently about 11-12% BF I'd say. The class I'm looking at is IFBB classic which for my height has a maximum weight of 79kg (height -100 +4). Apparently, most of the feds run their comps around the same time so I may try another one too since it will be a lot of work to get that lean. Not super keen on any comps that involve music or choreography. I feel silly enough just doing the mandatory poses haha. But it will be an experience and that is the main thing.
http://www.ifbbaustralia.com.au/rules-2/mens-classic (was told this one would be good as having a height and weight limit evens it out a bit)
And the whole losing weight thing should go a long way with the bar stuff I do. I only just realised that besides cutting for PL comps last year I pretty much stayed around 84-86kg. I would prefer to maintain in the low 80's I'd say.
After writing the above re training I went to run last S&C class of the day and I thought I'd just see how my trap felt later in the day post massage. NO PAIN! YEW! So I just did a bit of floor press.
70kgx8
80kgx6
75kgx7
70kgx8
60kgx17 (rep PB)
DB flys, curls, rows and reverse flys.
Seated row level 10. Myo reps. First set 15 reps, 15 sec rest, 7 sets to get down to 6 reps.
Cable curl 41kg myo reps. First set 15 reps, 15 sec rest, 7 sets to get down to 4.
EATS
egg/bacon/veg/noodle stir fry (2 bowls was 660 cals 79P/26C/20F)
cheesey chicken and pumpkin
cheesey roo burgers and veggies
venison snags, baked pumpkin
banana/peanut/maple ice cream
Been averaging 2500 cals this week.0 -
26/4/14
BW 85.2kg
Went and did some boxing with Kee this morning as her training partner is injured. I was basically the punching bag which I wanted as I still want to get used to getting hit. She hits hard! Was pretty funny at the end when she was sparring properly and I was just throwing light jabs and defending. She thought I hit her a bit hard but it was not hard at all and at the same time she is just about taking my head off with massive hooks and uppercuts! LOL Even got a blood lip by the end of it. Good fun!
Then Woody and I walked to jungle gym to do some random stuff. Took the 20kg vest as well this time. Some weighted chins, pushups and rows. Then took vest off and was doing explosive chins, some round the world chins, attempted the corn cob once but shoulder didn't like it, handstands and human flag practice. Human flags are coming back a little and getting much more consistent with the handstands.
Then Kee and I went to Kondalilla Falls for a night hike. Was so different. Can hear ALL the wildlife and the waterfall is so much louder. Looking out for snakes and spiders and stuff is interesting. I did the 5km hike with my 20kg vest on and it took 90mins. Will definitely do it again, or another similar one.
Kee's pre workout :P
power fart
Decided to carb up tonight. Low carb tomorrow.
Cals 4966
309P/529C/165F
27/4/14
BW 86.2kg
Part A of glycogen depletion workout. Done in my lounge room with 20kg weight vest, red band and 16kg KB in 40mins. Very minimal rest.
Then went and watched the UFC and the ladies boxing day at the pub. Great day!
EATS
curry cauli fried rice and 600g rump steak
Cals 1737
248P/56C/60F (20g fibre)0 -
28/4/14
BW 86kg
Accounting work all day and then did glycogen depletion B. All about the pump (or whatever you can get on basically no carbs).
Note from 29/4/14: woke up with sore middle back around t9-t10. Suspect it was from DB SOHP or decline situps. Will replace these with exercises that it is not possible to flex mid back.
EATS
Kangaroo curry stir fry 373cals 73P/6C/13F
Cheesey roo burgers and veggies
Dori and veggies
Cals 1824
299P/31C/52F
29/4/14
BW 85.2kg
Took some nudes LOL Going to do these every 2 weeks. I have no idea what I'm doing pose wise but I'll get some proper help some time in the future.
Walked to sauna, got massage, rested. Massage was absolutely required. Feel a lot better.
Cals 1252
200P/45C/25F (22g fibre)0 -
30/4/14
BW 84.1kg
Full rest day. Trained one client and walked a bit. Pretty much nothing doing
cals 1425
216P/49C/39F
1/5/14
BW 83.9kg
AM: bit of cardio between sessions. Skate boarding, shadow boxing and basketball.
PM
tension workout
Cals 4127
241P/607C/76F
Recent Eats
peanut/sesame bacon/egg veggie scramble 437 cals 61P/33C/7F
same as about but curry flavoured 452 cals 68P/21C/6F (with size ref)
tikka sweet potato wraps (+ another 4 wraps) 1690 cals 46P/311C/26F
peanut/maple/cinnamon creamed rice 1032 cals 33P/208C/5F
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3/5/14
BW 84.3kg
Power workout. 5 rep stuff basically. I suppose my typical non-injured “normal” training.
Then went to the jungle gym to do my 100 chins and 200 pushups for time challenge. 11M15s! Smashed my PB.
Then went to Byron Bay for friend's engagement party. Lots of drinks, fair bit of food. LOTS of dancing haha.
EATS
Garlo's pie with veggies
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Late update, whoops.
Glycogen depletion workouts all went well. Did upper at my bootcamp and lower via mountain climbing. (PB for climb too)
Fresh at bottom of Mt Pomona
farkin dead at the top (have never spewed but this was pretty damn close)
scenic quad shot
Tension workout today
Upped weights on most things. Felt good.
Macros
Mon 1789 268P/49C/55F
Tue 1582 233P/48C/31F
Wed 1762 243P/95C/36F
Thu 3369 199P/450C/78F
EATS
egg/bacon/veg stir fry
Steak and veg
egg/bacon/veg curry stir fry
Mum's home made bread and pumpkin soup
Curry steak pie
Cookies and cream ice cream
Roo burgers and veggies
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Super lazy on the updates sorry. Moved house on Sunday/Monday and had no internet at home. Been doing lots of stuff still
Sat: heavy stuff. Chins felt good. Bench felt terrible. BSS done with 2x 25kg DB's and 20kg vest.
Sunday morning pre moving did Mt Pomona again in vest with a group of 10 people. I was actually quickest to the top with vest on Just a tiny bit closer to spewing than last time but still all good haha.
Monday: couldn't bring myself to do boring upper body machines at the gym so I went to jungle gym. Met a guy down there who was bloody good at bar stuff and not a skinny runt either. Showed me a few things. Finally sorted out the leg raise to bar roll over thing which I was very happy about! Basically went until totally fatigued.
WED: left trap absolutely $hithouse. Tens unit at accounting work all day. Went to sauna with cricket ball for one hour after work and it felt much better after that.
Floor press was weak as piss. Ring chins felt great. Lots of other stuff done with weight vest.
This is how I am doing quad work now that I'm not allowed to load up the spine
https://www.youtube.com/watch?v=ACH-YzUZJf4
Avg cals last week too high at 3100. (VERY active though but that was basically maintaining)
Avg cals this week is 2500 so far. That is where I want to be.
EATS
roo burgers and cheesey pumpkin
satay egg/bacon/veg stir fry
hooters chicken thighs and veg
thai cashew chicken stir fry
pad thai
hooters chicken thighs and baked potatoes
coconut/condensed milk sticky rice with pineapple
slow cooked rump steak and cheesey veg
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So I probably shouldn't have done this with my injury but it was feeling good. Was just going to do some light RDL's at 70kg then I decided to clean and push press it. TO my surprise, all felt good. Continued from there and got 85kg which is a 5kg PB and first time pressing BW overhead.
Back feels good today too.
And I didn't do the flat DB bench as listed above. Switched to incline and got a 10rm at 25kg and 8rm at 30kg. (30kg was my 5rm from Jan)
There is something funny about birds looking into cameras haha
bacon/egg scramble with coconut chilly murtle sauce and 1.5 scorpion chillies (this made my eyes water from the fumes cooking!)
1kg beef burrito and a healthy serve of carcinogenic aspartame
for the reward
Cals 2589
214P/258C/65F0 -
Another late update. Still no internet at home. Bloody annoying.
17 may was heavy day. Bench felt like **** but slightly better than the week before. Slingshot was shocking. (100kgx7 is my max). Chins weren’t too bad though and equally my 32kg rep PB. Last 3 exercises all supersetted and minimal rest. Farkin’ mega pumped haha.
18 May: 6km hike with 20kg vest at Kondalilla falls
19 may Upper push: Was hoping for 5 on db incline at 37.5 but left trap was pretty bad that day. Did the rest of the stuff with myo reps as I didn’t have much time. Really liking these actually. Leg raises scare me with minimal rest though
20 May: jungle gym sesh. May be hard to workout what I did here but I was doing a pull, then handstand then core. 4 grips for pulls then I would do 5 pull over into L sit hold, then do handstands, then human flag and then start again for next round of pulls. Took about an hour. Really feeling like my isometric core strength is coming back with the jungle gym work I’ve been doing lately which I’m very happy about. Also did one pull over on the high bar at work for the first time. Bloody high up there!
In other news, left hamstring is a bit tender still so no leg stuff this week. Left trap and neck were super sore on Monday so I got some dry needling and massage on Tuesday. See how it goes as it’s my first time dry needling.
Last weeks average cals was 3100 which was too high as I had one very high day. Activity was still very high though. Progress semi nudes below.
Front relax
Front double bicep
Right chest?
Rear lat spread
Back double bicep
Left side tricep
Abs/thighs
Most muscular
EATS
Double roo, egg cheese sanga and baked potatoes
Steak and Guinness pit and mashed potato
Best coffee I’ve ever had. (with chilli and spice)
Peanut, cinnamon, maple oats and blueberries
Chicken, bacon, salsa cheese and baked pumpkin
Bacon/egg/veg thai peanut stir fry
Chicken pad thai0 -
22/4/15
BW 86.8kg (unusually high)
Floor press went pretty well today except for the one where I engaged lats actively, that does not work! Chins were good. Feeling strong. In the arvo, redid my clean and push press from last week. Very nearly locked out 90kg too! Next week.
Sorry for the vid but Iphones are POS haha. It is pretty clear that the bar didn't just magically arrive on my shoulders though, power cleaned it up
https://www.youtube.com/watch?v=2K5__-XfURo&feature=youtu.be
Cals 3131 (would have been lower except CCM's parcel arrived for taste testing haha)
273P/279C/91F
EATS
hoisin chicken kebabs, veggies and sesame oil fried kale
CCM proton bars!
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Friday: rest day and refed
Saturday: 1hr at jungle gym. Same routine as last time but added pushups.
This is the rollover I was talking about. (although too much momentum with this one)
http://youtu.be/4WTb5dsvLwU
Sunday: rest day. Higher cals than I wanted at 3300.
Monday: 84.4kg
Quick session after work. Upper push plus quads. Back felt like **** at work today and I'm putting that down to too much driving on the weekend and crappy matress as I stayed at a friend's place. As soon as I got started, it felt fine. Left trap/shoulder still not quite right. About the same as last week which I was happy with considering fully fasted training.
Booked in for spinal cortisone shot next Wednesday. Will have to rest up after that.
Average cals last week 2900. Slowly dropping weight, waist measurement down to 82cm (1cm down) and abs calipers down to 11mm.
EATS
japanese chicken curry
eye fillet wrapped in prosciutto, parsnip/cauli puree and lemon/thyme flavoured mushrooms (various) Made by my friend who is a chef, so good!
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27/5/14
84.2kg
28/5/14
84.2kg
29/5/14
84.7kg
Tue: 1 hr of lots of pullups at jungle gym. Can feel core strength coming back.
Sauna with cricket ball for mobility/massage.
Wed: little bit of lever practice, some shouler mobility stuff and 30mins LISS cardio
http://youtu.be/Lpjo6HKJSIk
Thu: decided against all pressing as left trap felt bad. Did some BSS but left hamstring felt tight so dropped to 30kg after this set. Lots of ring chins and then some farmers walks. Farmers felt fine for thoracic spine and trap as long as I was SUPER strict with form. Then climbed Mt Coolum in record time with vest. Then hit the sauna for more mobility/massage.
http://youtu.be/piRdiGiC6Gw
Avg cals so far 2466.
Top of Mt Coolum on a glorious day!
scenic quad shot
[img][/img]
[img][/img]
EATS
choc/peanut protein mug muffin with maple and berries
coconut chilli bacon egg stir fry
roo chilli
1kg beef burrito
in
for
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Such a great thread, Chris. In for, well, everything.0
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thanks mate I pretty much just thought I was talking to myself at this stage. (which I do a lot :laugh:)
Average cals last week 2566
Average weight 84kg
31/5/14
84kg
HIIT training with the mma guys on Saturday morning. Back felt all good for all of these, trap too.
Then flew to Sydney and had my last drinks until comp day. Still under on calories. Recovery is never good when alcohol calories can't actually get used for recovery though.
Sunday: came back, chilled, went and visited my sister who just had her baby
2/6/14
83.7kg
upper push plus legs
and 15 mins bike cardio
Down a rep for most of the heavy db incline despite trap feeling much better this week. Putting it down to terrible sleep lately. Was happy with the BSS's but afterwards adductor felt tight
May have to stick to machines. Modified the way I do the myo reps so that I can progress with weight rather than aiming for more sets (which is pretty dumb while cutting). So some of them I upped the weight a little today. If I can do 5 sets of 5 after the activation set then weight goes up.
Interesting thing happened with the calf raises. After I finished the rear of my rib cage hurt near t7-8 when I breathed deeply. I had my “peanut” at gym and just gave it a quick crack (2 noises) and instantly the pain was gone. I believe this means that is a facet joint out of place.
Tuesday: off to get dexa
Wednesday: getting cortisone shot in disc and resting after that.
EATS
salt and pepper calamari, baked pumpkin and chilli mushrooms
peanut satay cauliflower fried “rice”
recipe http://cdnutritionandfitness.com/cauliflower-peanut-satay-fried-rice-32p50c11f/
ingredients and macros
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3/6/14
BW 83.7kg
Dexa scan in the morning. Last one was in August 2013. LBM has increased by 350g to 76.3kg and fat mass has decreased by just under 2kg to 7.5kg. That is a total change from 11% to 9.03%.
And some update pics
Then went to jungle gym to do my “pull” exercises. Lots of different pullups, levers, bar rollovers, human flags with handstand practice and core stuff in between. Only got half of it in and it started raining. Human flags had a definite improvement over last week.
At gym I was doing various pullups and stuff to finish back stuff and then coincidentally just about all the PT's who work there were deadlifting that day. I thought I'll do some light ones and see how they feel.
Pullups neutral grip +10kgx6
+20kg x5,5,4
Deadlift 100kg x5 ok
140kg x5 sumo, 1x conventional (all ok, conventional felt ****)
180kg x1sumo
200x1 sumo (easy as)
220x1 sumo @9
All no belt which I believe is actually a beltless PB for me. Jumped on the “peanut” straight after as I could feel that facet joint thing happening and it fixed it straight up.
DB pullovers 17.5kg x10x3
Kee and I tried out our first hip hop dance class as we are sick of dancing like whitey's haha. Mega fun. We totally suck but there is a decent group of people and since we are “yes” people we signed up to be on stage at the Nambour Show! Mainly because they are doing it to Kris Kross – Jump which was my favourite song as an 8 year old haha. We looked positively hilarious I must say. Got a week and a half to fine tune
Cals 2622
209P/312C/56F
EATS
calamari and carisma potatoes
choc/peanut/banana protein bread pudding
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Looking good Chris, forever mirin dem quads!
I can't imagine how cut you are going to look if you get down to ~5% and get some colour!0 -
Thanks Ray
I am a bit pale at the moment. Too busy with life and stuff to go on my beach walks regularly like I used to. Turn aboriginal in Sep or Oct for a few days. That will look pretty funny but got to do what you got to do.0 -
What a blur of a long weekend! I was originally planning to compete in the equipped 82.5kg class at gpc nationals but a back injury put me out unfortunately. Nathan Ross would have flogged me anyway :-P
Friday I got to coach Kelly who made the cut for the first time to 60kg class and did it very well. This was a win in itself. She was able to make the 100kg squat in comp for the first time, equal Pb bench and 2.5kg under deadlift despite being a lot lighter. Very proud.
Then on Saturday and Sunday, I had the best seat in the house as I was spotting and loading both days. Got to watch some incredible performances by so many people.
Got to have a few random chats with the greatest powerlifter of all time, Ed coan. Really nice guy and obviously incredibly knowledgeable. I don't know when I get to hit the platform next but I will be back.
Definitely NOT missing world's in Vegas! Great fun catching up with all my powerlifter friends. Wouldn't change a thing.
And last but not least, Keola who lost me for half the weekend as I was "lost" spotting. May or may not have done a runner early Saturday morning before she could remind me about my back. :-P
(and I ifed most of the day, ate more takeaway than you can poke a stick at, overloaded on ice cream (hit macros basically) and an still well on track cutting, in fact may have to up cals a bit as possibly losing too fast)
Last weeks average cals 2579
Last weeks average weight 83.6kg (down 400g)
Naval measurement 81.7 to 80.7cm
(find out calipers tomorrow at work but I imagine ab measurement will be down slightly also)
My view from the front
Hotel views
Me & Mr Ed Coan (yes, he is a nugget!)
EATS
Hog’s Breath grilled meat platter (ribs, steak, chicken and bacon on top)
B&J Café on the Gold Coast (clusterfluff is the bomb)
Yatala Pies Curry chicken and steak and mushroom
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10/6/14
BW 82.7kg
What I learn bench pressing today: switched from flat feet with squat shoes on back to feet further under and legs squeezing bench. Felt I could get more leg drive without butt ever coming off bench (unlike old way).
Tried a maximum reduce ROM technique with hands as wide as legally allowed. Felt like I had zero drive and RPE was higher than old technique of ring finger on rings.
Switched to narrow grip for drop sets and had a lot more drive. However, that seemed to aggravate left trap. Need to be back with ring ginger on rings it seems.
Did the rest of the stuff at commercial gym.
I don't know what happened but after I had my lunch after first session I just felt VERY drained. I ate a heap more to try and get more energy but it didn't seem to help. I started with DB bench and was going to go up to 37.5 aiming for 4 or 5 reps. Did 1 and felt TERRIBLE. Struggled through for 3 sets of 5 at 30kg and I was literally just about falling asleep on the bench. Very weird.
After this weirdness, I thought the only thing that could wake me up would be some deadlifts and sure enough they did help. I was going to do some sets of 5 at 180kg but the bar is farkin terrible and had no chalk so grip was an issue. Did 1 set and then just did a single, walked around for a bit and did some handstands and did some more speed singles. All felt good. Still minimal energy but better.
Took my 2 clients and then finished with the myo rep accessory stuff. Was finally getting back to “normal”ish energy by the end.
Took 8 week progress measurements today: Chest up 2cm, upper arm up .5cm, waist down 2cm, hips same, thighs down 1cm. Weight down 4kg. Calipers: chest same, thigh same, abs 13-10mm. Overall happy with how I'm progressing. The changes in measurements are to be expected because of reducing volume for leg training and increased volume for upper body.0 -
12/6/14
BW 83.3kg
Fairly happy with the floor press today. (much better than pressing on Tuesday) No mega grinders, all pretty quick. First time flor pressing with the best on so everything is a PB. Really like these compared to straight bar as they are much nicer on shoulders/elbows. Left hammy feels better but significantly weaker than right it seems. Was doing the right ones slower to make it harder.
Then no one turned up to my pm class so I did some more stuff. Tested out some low bar squats (no belt, knee sleeves or anything, raw raw. Felt a bit odd so dropped the weight down and went high bar for pause squats. Quads are dead!
Cals 2893
225P/388C/46F
EATS
banana protein bread pudding
cheesey roo burgers and baked potatoes
steak and baked potatoes
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edit: stayed up late watching UFC. Decided to up my carbs for today with the whole double session thing.
Cals 3790
286P/536C/52F0 -
14/6/14
BW 85.6kg (delayed water weight from 530g carbs on Thurs)
The circuit stuff was first at mma in the morning. Didn't go too hard with this as I knew I had a lot on for the day. BJJ technique (arm wraps) and a couple of rolling rounds for 45mins after.
Then went and benched. Was going to do exactly the same as floor press but went a bit higher for singles. Felt good and tight in setup but still weak as piss. Tried a heap of different foot positions for better leg drive without butt coming off bench. Right underneath my butt feels best it seems. For some reason, a full comp setup bench doesn't seem much easier than close to flat back, narrow grip bodybuilder style. (this seems to use a LOT of anterior delts) And then did ring chins in between sets.
Then went to watch my mate's mma fight in Brisbane. He fought a dude from NZ who had have his head shaved and was walking around in colourful leggings all night. I wanted to punch him haha. Ty got his first KO win with a great 1-2. Then hit the town with mma friends in Brisbane. Still under cals and we were VERY active. I think about 4 hours of dancing. Dat hip mobility haha
EATS
Japanese chicken curry
citrus chicken salad
Nandos peri peri chicken and veg
Cals 2350
203P/180C/47F
15/6/14
BW 81.6kg (LOL, and I drank a LOT of water last night)
Is this flexible contest prep?
This weeks back experiment. Normal non spinal loaded stuff, no deadlifts, high bar pause squats to 120kg. Trying to evaluate squats alone this week.0 -
16/6/14
BW 83.3kg
PTC method week 2 for flat bench. DB incline felt much better today. After my left AC joint specifically felt pretty average.
Cals 2518
204P/309C/55F
17/6/14
BW 84.4
Beautiful day for a walk down the beach
Was going to do the pull exercises today but had to get blood test so will do tomorrow. I had a revelation with my squats. I can go back to doing mega reps at low weight. So today was just above BW at 85kg. Equalled my old PB (at a slightly lower BW) and done today with high bar and no belt. This was the first time that I had to hold the hand rails down the stairs on the way out LOL.
Then Kee and I did our second hip hop dance class. Not quite as intense as the other one (which was good). Great fun!
Cals 2455
211P/264C/60F (BTW KFC Salsa grilled twisters are awesome)
EATS
protein banana “bread” pudding. Recipe here http://cdnutritionandfitness.com/protein-banana-bread-pudding-20p37c3f/ (topped with strawberries and SF Maple Syrup)
bacon, onion, garlic pizza
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18/6/14
BW 83.6kg
quick session before origin. Neutral grip pull ups. Back felt good.
Cals 3010
213P/370C/65F
(basically ate 2 domino's pizzas for origin)
19/6/14
BW 84.4kg
Should have got to 92.5kg or so on FP as they were feeling really good (no shoulder/trap issue). Wanted some extra volume so did a few extra sets of 5 on the way down.
Squat and farmers done in S&C class. High bar, no belt and paused last one.
Avg cals this week 2500.
gut down another .5cm and calipers down to 9.6mm (first time under 10mm)
Physique update
front relax
front db
rear db
most muscular
EATS
mexican slow cooked chicken, SP & broccoli
rissoles, SP & other veg
Jelly cheesecake recipe here http://cdnutritionandfitness.com/jelly-cheesecake-10p8c4f/
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21/6/14
BW 86kg (carb up yesterday)
11am: 45min high intensity boxing session with Kee
12:30: Climbed Mt Coolum with 20kg vest in 15m30s
scenic leg progress shot
2pm:
Great session. Felt much better than last week. Setup felt good. All this was fasted also.
Then went to Jim's medieval party. 2.5 year progress pic with same costume
First pic leaner at 77kg and also oiled up haha. Beard progress and gf progress confirmed
The host/king playing the flute for the snake
and our caricature
So much fun! Whenever this guy throws a party everyone goes all out. Another great night.
EATS
mexican chicken, cheese and mass veggies
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