Chris Davey's shredding log
Replies
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20 September 2012
morning weight 79.8kg (first time in the 70's since May)
Rest day
Unicycled to my friends place that is only 400m away but I made it there and back with only one break. Legs PUMPING on the 20" uni!
Foam roller session x2 (serious DOMS in the legs today after not squatting for 9 days, IDIOT!)
And took Sago & Pudding for a 1.5hr walk down the beach and did a few things at the jungle gym on the way through.
EATS
not pictured: pumpkin proats (experimented using cream of pumpkin soup packet and worked out well)
sweet chilli grain wave crusted chicken & garlic/chilli stir fried veggies
peanut/cinnamon protein fluff
180ml egg whites
25g casein
25g peanut flour
1/2 tspn xanthum gum
1 cup crushed ice
Cals intaken 2503
237P/261C/46F0 -
20 September 2012
morning weight 79.8kg (first time in the 70's since May)
Rest day
Unicycled to my friends place that is only 400m away but I made it there and back with only one break. Legs PUMPING on the 20" uni!
Foam roller session x2 (serious DOMS in the legs today after not squatting for 9 days, IDIOT!)
And took Sago & Pudding for a 1.5hr walk down the beach and did a few things at the jungle gym on the way through.
EATS
not pictured: pumpkin proats (experimented using cream of pumpkin soup packet and worked out well)
sweet chilli grain wave crusted chicken & garlic/chilli stir fried veggies
peanut/cinnamon protein fluff
180ml egg whites
25g casein
25g peanut flour
1/2 tspn xanthum gum
1 cup crushed ice
Cals intaken 2503
237P/261C/46F
Don't know what that would taste like but I want it.0 -
180ml egg whites
25g casein
25g peanut flour
1/2 tspn xanthum gum
1 cup crushed ice
How much Vodka?0 -
Just half a bottle
I have made red wine fluff before. It wasn't too bad but it deflates quicker than normal.
It tasted DAMN good. Credit to my mate turbomuzz for the idea for baking chicken in crushed chips. (crisps)0 -
Does the crushed pringles idea work? sounds tasty. Can you use peanut butter to make fluff. will it work or is PB flour best.0
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Does the crushed pringles idea work? sounds tasty. Can you use peanut butter to make fluff. will it work or is PB flour best.
yep, pringles work better than grain waves. Muzz's were like legit KFC minus the grease.
And nope, not possible to make fluff with PB. Fats do not fluff up at all hence why only egg whites can be used. It was good but I still think I prefer my cottage cheese/ffgy sludges. Doesn't make me feel like I imagine pregnant ladies feel like either 0 -
did you say like legit KFC? i am in. haha.0
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Do it!
21 September 2012
morning weight 80.3kg
In the morning I rode my pushy to the chiro and got a nice massage/cracking. Then rode to the sauna and did my mobility stuff there.
+ deadlift warmups up to 160kg. (all deficit)
Happy with the nuetral grip chins as I was stuck at 20kg for a while and first time at 21.5kg made all 3 sets of 10.
The hanging pikes are arms extended and then moving to a front lever. I've never been able to do more than 3 of these so was very happy with that.
Also a bit of dancing & drunk BJJ at mates party haha. I still got some skills. Bit sore this morning though.
EATS
coffee/cinnamon protein pancakes with choc sludge & fruit
lemon pepper basa & cabbage
Cals intaken 4290 (drunk munchies)
299P/434C/102F0 -
Drunk bjj! We have had a bit of drunken tkd at parties lately, but choke holds while drunk aren't such a smart thing in retrospect! I like how you tried to pretty up your pancakes to detract from the brown sludge on top.
Are you going to stop at a specific weight or date or look? Good job on the chin ups.0 -
Drunk bjj! We have had a bit of drunken tkd at parties lately, but choke holds while drunk aren't such a smart thing in retrospect! I like how you tried to pretty up your pancakes to detract from the brown sludge on top.
Are you going to stop at a specific weight or date or look? Good job on the chin ups.
LOL. The sludge was the best bit! choc protein, hersheys dark cocoa & low fat cream cheese. MMMMmmmmm....
I am going hard for the next 3 weeks until the 8 weeks is up. One more "normal" week then kicking into high gear. I will stop cutting when I can finally do a one arm chinup. I feel I have the strength but just a "tiny" bit too heavy. Chins are already heaps easier after dropping 3ish kgs so a few more kgs and I think I should be there
22 September 2012
morning weight 80.4kg
Hungover rest day
Went for a walk down to the beach and did some jungle gym stuff as above. Chilled out down there and collected my Vitamin D. Was a lovely arvo.
EATS
mexican slow cooked chicken, garlic/chilli onion & mushies wraps
& the low carb version
Cals intaken 1874
231P/31F/135C0 -
Awesome T-shirt. Want. Also want the Squat till you puke t-shirt you sometimes see on the net.0
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Awesome T-shirt. Want. Also want the Squat till you puke t-shirt you sometimes see on the net.
That's not me but I do have the same one. Should have got a size smaller though :laugh:
23 September 2012
morning weight 81.4kg
Restish day today
Trained my mum in the morning so did a few things with her also. Nothing too heavy but practiced modified HSPU's and did some front levers.
One arm DB row 39x12x3
Keola & Monique did the chinup/dominos pizza eating competition and both did awesome. 3 chins for 8 sets + pizza for time. Keola won again. Woody & I are thinking assited one arm chins for us but I have to get another suitable band.
http://www.youtube.com/watch?v=cYKpE6mbOAE&list=UUg5G7qUcxNgCaJQhiIxr3sA&index=1&feature=plcp
Then took the poodles for a walk down the beach and made this short vid on the exercises I believe are the most beneficial to progressing to a front lever. (+ ab wheel rollouts, + weight then standing)
http://www.youtube.com/watch?v=LKnZBJ1DS_c&list=UUg5G7qUcxNgCaJQhiIxr3sA&index=1&feature=plcp&ytsession=s9p5thD8KWhxkDk3laWu4FC1VTlNml_Ugtu0ZXbwKikX-TlceSejuZ5DFBQ96gV5lDh0dXam_EZxJlOAwfy0HHDrrwnK5usTjsg59uSHSD7RbM71BetVXzD-Ldkaj53WUM8V8dJxT0sGrc5F0BwFUZMZ6JXa-Famy2qx6R1CUjel9RJ14BjoZHis60ZXcTpMFiwrew6pXAlGBZs1vONncKYn6DNI9KIRrhx2KjdPt4wWtlap0lw30EA4c3rZA55lavHybIz4FYiTxh9NNfeWS8tDH9zQeCGATqxYCZ3tFwNJ4td1Wqvdwzc30ezIe9__xHlFD9OOPFpR5LtozHnx4BWLfDGV5l4gJyKdCzbmnCDcMrvM797oQ0aJaCCQnQZr_rHjGUh7D6Vvu5P-9yzQMKxKPh9_zS8rTtqr2uJwRSjMZ6dQYS7ZCTEgvVtNrFTdQSB5F5dS4zbTDmapw7q3JvwP60o4BnR-hK85qndviZZZ08S8ThTpmsCltVebzaxQGkeagYZdPIlup-otFPHebSHsPHcWXNeKFCgm7GaKCI9Df2s73zXNEaEHzCBQjwF2xvHqDJ0QW4q0zYISfuGVHZve9n4sdxNW57ATs-HIimRJ178nGWf0dg
21hr fast today and another low day to bring weekly avg to 2330 cals.
EATS
domino's 97% FF chicken napolitana x2 for girls chinup/pizza comp
curry roo & onion stuffed mushrooms & garlic/chilli veggies
slow cooked mexican chicken chilli & cabbage
Cals intaken 1412
197P/98C/31F0 -
i like how the video includes a young aspring chrisdavey doing some bar work on your left 0
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Figured it wasnt you Chris becuase
A) Breasts
You only seem to pose topless?!? 0 -
Taso: :laugh: I didn't even notice the little fella.
Foxy: true and true 0 -
Can't get one past Foxy!0
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24 September 2012
morning weight 80.4kg
PTC diggit 185kg squat week 5
120x4x2
133x3x2
143x4x2
157.5x3
Then on the last squat I felt my SI joint strain or something. The squat form was good, sitting back as normal, knees out, chest up but something went a miss.
When I was at the chiro the other day and getting premassage I realised that my lower back was quite tender but it hadn't been bothering me at all so didn't worry about it. I immediately iced it and took an anti inflammitory and just resting up now.
(morning report: NSAID helped with pain last night, slept ok but woke up very sore but slightly more mobile. Issue is bending at the base of the spine)
Went for an hour ride earlier on in the day and picked up one of these.
http://www.mioglobal.com/collections/all/products/active-connect Initial thoughts are that it's pretty damn cool. Pedometer, cals burnt (via steps & HR), instant HR, target weight change, target cals burnt, target HR's, distance walked, speed, activity level.
EATS
some of this stuff I found on a wrap. Was really tasty and macros are awesome. 5P/1C/1F per 25g serve.
choc/honeycomb sludge with homemade granola & nutella
chicken/veggie bulgogi stirfry
peanut/maple voluminous oats with strawberries
Cals intaken 1965
186P/211C/36F0 -
25 September 2012
morning weight 80.5kg
I iced my back a few times in the morning and then rode my bike to the sauna. Was able to do a few things in there like hip flexor stretch, laying knee to chest, side bends, elevated pushups. So I think the back injury is a muscle strain not anything too serious. So I'll just continue resting up.
EATS
Not pictured: epic oats concoction with PB heat is on & nutella
mexican spiced chicken/veggie scrambled eggs with salsa & cheese
slow cooked apricot pork & shiritaki noodles
Cals intaken 3017
246P/231C/118F0 -
hahaha Chris, sometimes im guilty of doing push ups and planks in the sauna too. But only when its empty!0
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every time for me. That's bikram yoga for hardcore mofos
26 September 2012
morning weight 81.6kg
Morning walk for an hour and did my mobility stuff in the sauna again. Makes my back feel a lot better. Same mobility stuff as yesterday.
In the afternoon did the following:
and some bw planks
Chinups were done in sets of 5,10 or 15.
And some bag work. Nothing was hurting so I'm happy about that.
EATS
bulgogi chicken, onion & garlic/chilli mashed cauli
strawberry 2:1 cheesecake
Cals intaken 1527
182P/85C/48F0 -
Low cals today! Hope your back is better soon.0
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Good to hear that nothing was hurting during workout.0
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Thanks friends Still heat packing back regularly & hitting the sauna again this arvo.
And yep, will be low cals today & tomorrow also as I'm going away on the weekend. It is grand final weekend for Aussie Rules & Rugby League this weekend and most likely will be up a bit.
BTW I am going to get a dexa scan on Tuesday for full body composition analysis and then I start RFL on Wednesday. As I'm in category 1 it will go for 12 days and that will be the end of my cut. I will get another dexa scan then. I am very curious to see the differences.
I've done RFL twice before and lost around 3kg each time with considerable differences in accumeasure caliper readings.0 -
Will you be doing the machine training protocol or is that only on UD2.0?0
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I've never heard of that? UD2 has specific depletion workouts & power workouts but RFL just says basically not to overdo it. Not trying to gain muscle just retain what you have. Basic 3x8 is recommended for most or to just continue what you have been doing for more advanced people.0
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27 September 2012
morning weight 80.2kg
Trained my mum in the morning. I also did a bit of heavy bag work & my back felt fine.
DB squeeze press 17.5x20x2
incline db bench 17.5x20x2
about 50 chinups?
Arvo walk for an hour in the soft sand (killer on the calves) down to the sauna for my rehab/mobility stuff also.
Cotton Tree to Mooloolaba
EATS
not pictured: half a strawberry protein cheesecake, sludge & oats
(strawberries were going off so had to demolish a cheesecake hehe)
bulgogi chicken/veg stir fry
Cals intaken 2789
282P/214C/84F0 -
Yeah i must be crossing my wires and thinking of the depletion workouts, i've only skimmed through both. What sorta kcal range you gonna be aiming for then? What are your projected losses on it?0
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Yeah i must be crossing my wires and thinking of the depletion workouts, i've only skimmed through both. What sorta kcal range you gonna be aiming for then? What are your projected losses on it?
Depletion workouts are the full body 3x15 workouts with minimal rest. (these suck!)
Tension 3x8
Power 4-6
These are only defined in UD2 though.
RFL is based off minimum protein requirements depending on BF% & LBM. I require 1.5g/lb of LBM minimum which is about 235g for me.
Then just minimal carbs from veggies & essential fatty acids.0 -
Whats the bottom line in fats for someone around our weights? 30g? 50g?0
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on RFL you want as minimal as possible. Basically just fish oil. It's pretty much disregarding the long term "rules" of IIFYM for maximum short term fat loss.0
This discussion has been closed.