Chris' cut for Thailand trip
Replies
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Stats:
Bust: 34.0
Waist (smallest): 29.0
Waist (navel): 33.0
Waist (largest): 35.8
Hips: 43.0
RT Thigh: 24.2
LT Thigh: 25.2
RT Bicep: 10.7
LT Bicep: 11.0
Neck: 13.1
lol I measured everything possible...0 -
Stats:
Bust: 34.0
Waist (smallest): 29.0
Waist (navel): 33.0
Waist (largest): 35.8
Hips: 43.0
RT Thigh: 24.2
LT Thigh: 25.2
RT Bicep: 10.7
LT Bicep: 11.0
Neck: 13.1
lol I measured everything possible...
Very good
But you are supposed to start your own thread to log your progress. Can't have everyone in one thread as it will get VERY confusing 
28 January 2013
BW 85kg
Well it has been crazy around here since Sunday. BIG storms with close to cyclonic winds and a fair bit of rain although not too bad for us directly. Lost power all of Sunday and half of Monday. Then we got half of our house with power again but nothing in the gym so Keola, Muzz and I trained with the garage shut, no lights, fan and just music from my phone. No excuses!
We all live about 100m from the beach and it has been crazy! Keola and I walked along the beach on Sunday morning before it got mega foamy. By Sunday night the foam was up to the buildings on the other side of the road.
Made 91kgx4x4 that I couldn't do last week! Adjusted my grip in a bit and changed my setup order. Seemed to help
EATS
dark choc filled biscuit
dark choc, nutella & apple filled biscuits
slow cooked moroccan chicken
mega curry veggie egg scramble
Cals 3204
388P/218C/73F (whoops on the mega protein, Keola's chicken was going to go off because of the power so we just cooked it all up) 0 -
Ok, actually starting my 8 week cut before Thailand trip on 22nd March now
Current stats:
5'8" (not expecting this to change
85kg
Accumeasure calipers
chest 4mm
abs 15mm
thigh 6mm
BF per US army formula 15.78%.
And I was dexa scanned at 10.1% 4 weeks ago but I was a tad leaner then so probably not too far off the mark.
measurements:
chest: 100.5cm
waist: 83cm
hips: 102cm
bicep:33.3/37.2cm & 32.7/36.2cm
forearm: 30.5cm
thigh:58.6cm and 60.5cm
calf:38cm
neck:38cm
Current max lifts:
squat: 185kg
bench: 105kg
deadlift 220kg
Pics
front relax
front flex
side
back
back flex
Average cal goal for the week 2500. Minimum P 180g, F 60-80g, C = the rest.0 -
Shoulders look amazing.0
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Thanks mate. And they typically seem to overpower chest in flat benching which is why I'm trying to incorporate some more direct chest work that doesn't aggravate my shoulder. Looking at those pics, my alignment is a bit average. Need to be more diligent with my rehab stuff.
29 January 2013
BW 85kg
Squat 170kg week 7
135 kg x 5 reps (+197 pts)
145 kg x 3 reps (+183 pts)
145 kg x 3 reps (+183 pts)
145 kg x 3 reps (+183 pts)
155 kg x 2 reps (+180 pts)
155 kg x 2 reps (+180 pts)
155 kg x 6 reps (+282 pts)
140 kg x 4 reps (+194 pts)
140 kg x 4 reps (+194 pts)
140 kg x 4 reps (+194 pts)
140 kg x 4 reps (+194 pts)
130 kg x 11 reps (+218 pts)
http://www.youtube.com/watch?v=IbM0g1zV3yo
(was meant to be 155x2x3sets and also last set was meant to be 130x2x3 also) Last rep at 130kg was 2 second pause.
Once again I was in a lightless, fanless, near musicless gym. The sun was going down so I didn't have time to do my assistance stuff. I was pretty dead by that stage anyway. My right trap is still not 100%. I tried using an open palm grip for low bar squats and they felt really good. I did my first set at 140kg high bar too. That is a LOT harder!
EATS
bulgogi chicken & SP salad
pumpkin loaf/cake thing
Cals 2428
204P/240C/73F0 -
Shoulders look amazing.
this0 -
Shoulders look amazing.
this
Thanks :blushing:
31 January 2013
BW 84.6kg
Was not feeling it for bench today so I cut it short. After having a think about it I think it was lack of sleep (not for lack of trying!) since it got bloody hot again the last 2 days. Lack of sleep really affects me.
Here is a vid of the body row ups. I didn't know what to call them. I needed another pulling exercise and CBF doing bb or db rows so gave these a crack. There like a low lat pull. I quite like them.
http://www.youtube.com/watch?v=s-qylqBc8sE
Also, I did my practical exam for Cert 3 of Fitness and passed that. Nothing too difficult So I'm offically allowed to run group fitness classes now. Website is in the works and I've got my KB's so will be organising some more stuff soon.
EATS
kanga banga/pumpkin stew 366cals 46P/35C/4F
steak and veg
mexican chicken salad
Cals 2401
201P/222C/65F0 -
Wow!!! Great start! I love that you take pictures of your food. I might have to do that! It makes for interesting posting.0
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Recipe for the pancake thing?0
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love: yeah, got to keep it interestingRecipe for the pancake thing?
The pumpkin thing? It was a bitsa so this is from memory.
500g pumpkin puree
80g self raising flour
90g vanilla whey
cinnamon, nutmeg, all spice
egg whites (can't remember how much)
baking powder
Baked on 180c (350F?) for about 20mins. That recipe above made 2 of those.
1 February 2013
BW 84.2kg
Today I did some little test circuits on the KB's for my upcoming classes to guage difficulty.
swings x10
R swings x10
L swing x10
R C&P x8
L C&P x8
R snatch x8
L snatch x8
R squat x8
L squat x8
Takes about 5minutes all up and I did it with 16kg and 20kg. 16kg would be comfortable to do for a few rounds. 20kg was tough.
Also 20kg x8x3 sets of push presses with no rest.
And tried out these pause at knees deadlifts like sheiko calls for.
75x8
86x5
98x8
And the rest of the time I spent loosening up my legs on the bag
EATS
bacon/egg,veggies with katsudon sauce and slim pasta
Cals 2566
186P/198C/108F0 -
Chris--how big of a deficit are you eating at?0
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Chris--how big of a deficit are you eating at?
dunno. fark all I'd say 0 -
3 February 2013
BW 85.3kg
Saturday was a rest day and I went to the massage place and got some soft tissue therapy for my trap and left golfer's elbow. The lady said my forearms and triceps were crazy tight! It was a very different "massage" as she was focussing on the ligaments and tendons rather than the muscles themselves. Elbow was still very sore on Sunday! Just have to keep stretching it.
Sunday
Went down to PTC for a seminar being run by Australia's strongest powerlifter Stephen Pritchard. Learnt a lot of stuff on programming and the reasoning behind a few of the popular methods. We also went over squat and bench technique and a few guys had bench shirts to practice with too which I'd never seen in use before. Very interesting. Showed us how to wrap knee wraps too so I may finally have a go with mine. Was a great day and learnt a lot.
Then came home and my sister had organised a tea party for all my friends. Keola had got heaps of goodies for me so I ate em all hehe
EATS
strawberry proats with white choc melts
peanut/maple oats with berries, peanuts and cinnamon
chicken tan tan men http://momofukufor2.com/2010/04/tan-tan-noodle-recipe/
peanut butter skull muffin made by my sister
coconut mini muffins, choc/pb energy balls, blueberry muffin, another muffin?, pumpkin/cc/berries, marsbars wrapped in pastry with icing sugar (no recipes)
Cals lots0 -
4 February 2013
BW 84.9kg
VERY happy with bench today. Couldn't make 91x3x3 on Thursday last week. Utilised a few of the things I learnt in the Stephen Pritchard seminar and also getting a good night sleep helps a lot.
Although, I don't show it in my log I also do a LOT of band pull aparts and band shoulder retractions for shoulder health without being overly taxing and hindering the main exercise.
EATS
teriyaki chicken and chilli/garlic cabbage
veggie egg white omelette
Cals 1657
243P/106C/25F0 -
For some reason I'm happy that I'm not the only person doing DB floor press.0
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For some reason I'm happy that I'm not the only person doing DB floor press.
:laugh: I really like them! I don't particularly like normal db pressing on the bench but these keep my shoulder happy and although they are supposed to be tricep focussed I really seem to get a lot of pec activation with them.
I don't know why people do bb floor press though. I mean I can see the reasoning but it just seems so awkward!0 -
5 February 2013
BW 84.2kg
VERY happy with this session. The 170kg program called for top weight of 160kgx2x3 sets. Did the first one and it was easy as. So I upped it to 170kg and that was pretty easy too. Then I did this last set at 175kg and did an extra one for good measure. No wraps, no belt 200kg will be coming soon
https://www.youtube.com/watch?v=ZETL8PTTaxI
Also, after assessing my program I have 2 more weeks of heavy weight, high volume and 4 days a week training so I am going to be eating around maintenance cals for a few more weeks to ensure maximum strength gains. Seems like a retarded idea to try and start cutting towards the end of this program. Have a look how many sets of squats I did today :P That took nearly an hour including all warmups with as minimal rest as possible.
Doing handstand February for fun too
EATS
baked maple glazed salmon and veggies
curry kangaroo balls & coconut cabbage
Cals 3129
201P/278C/134F0 -
That salmon looks delicious! I will start uploading photos of my food as well. I love food porn!0
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got to keep it interesting
5 February 2013
BW 83.7kg
was meant to be a rest day but everyone was here so I had to do some stuff. I was teaching Nugget some more deadlift technique stuff and he is coming along well.
Was testing out the 2x20kg KB swings and that works well. Also did a fair bit of bag work and pad work. Good fun.
EATS
bacon/onion/mushroom garlic chilli egg white omelette
baked pumpkin and kanga bangas with sriracha
Cals 3376
291P/297C/103F0 -
Looks good! I worked legs yesterday and it took everything I had not to eat the entire house!0
