Chris' cut for Thailand trip
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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
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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
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Looks good! I worked legs yesterday and it took everything I had not to eat the entire house!
I seem to get that everyday
7 February 2013
BW 8kg
Was training 2 clients this arvo and I felt that I needed more rest before my bench session so I just did my SOHP 55x10x3 sets.
RIDICULOUS DOMS in lower abs from those ab wheel rollouts a few days ago. Glutes are on fire too so I'm lacking a bit in mobility at the moment haha.
Then it was taco night with friends. Good times
EATS
Elvis oats
custard & pb scrolls
taco goodness
Cals 2523
193P/262C/65F0 -
9 February 2013
BW 83.2kg
WHOOP *kitten* DAY! Up early and went to Keola's bootcamp. Watched them do the fitness testing which was beep test and then bw exercises and a run. People nearly spewing already :P Then we went to the kickboxing gym and I did that class with them. Then it was my turn to run a class for work experience and I did an intro to strength training class. I taught deadlift, hang clean, press, bb squat, good morning and bent row. Then got them to do a few circuits of them. All went well Finished off with some bb walking lunges (50kg for 25m I did) and then suitcase carries. Feedback was good 
Very happy return to deadlifts after a few weeks off with a strained right trap. All seems good again.
http://www.youtube.com/watch?v=-8F0Te1pVXI
post kickboxing class handstands
Now it is 10pm and I'm doing a semi all nighter. I've been asked to go and climb Mt Coolum about 15min before the boot camp people to scare the **** out of them! I just went and picked up my scream character costume. Can't farkin' wait haha. Watching movies, studying and wasting time on youtube all night. YEW!
EATS
Choc proats with banana, berries and almonds
Cals 2745
219P/332C/54F0 -
Beast mode.
Solid deads.
Grunt/10. Nice grin at the top.0 -
Beast mode.
Solid deads.
Grunt/10. Nice grin at the top.
haha thanks mate.
10 February 2013
BW 83.8kg
As I said, stayed up really late and climbed Mt Coolum by myself at 2am. Was a little scary listening to animal noises haha. Got to the top and I waited in the bushes for the bootcamp people to come. I was dressed up in my scream character costume They called for a minute of silence which was when I made my attack behind. To my dissappointment, I only got one scream! Good fun though.
Rest of the day, sleeping and resting. Keola was dead too after 12 events in 1.5 days!
EATS
home made okinomiyaki 54P/69C/4F
Cals 2503
189P/295C/57F0 -
11 February 2013
BW 83.9kg
Rest day. Just went for a walk with the poodles, did a couple of muscle ups and human flags and then some mobility work. Other than that, lots of studying
And I was going to have a typical 2500ish cal day but then I changed my mind. Had a fresh tub of PB. Thought, never eaten a whole tub of that before. Got started, got about half way through before I had to get a drink. So thick! Then decided to mix the rest with maple syrup and cinnamon. Dat dere fat intake.
EATS
portuguese chicken & egg salad
Portuguese chicken/veg stirfry and baked SP/pumpkin
Cals 4906
315P/328C/253F0 -
what do you study? A whole jar of pb? Nice!0
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doing my certificate 4 in fitness now which will allow me to get insurance and start my nutrition and training coaching business 0
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that's fantastic..I'm sure you'll pass.0
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3 out of 5 subjets done now. Not too long to go
12 February 2013
BW 84kg
Deload
Just did 50% of 3sets of 8 of front squats, deadlifts, bench press, SOHP, bent rows and a few chinups. Then stuffed around on the bag for a bit.
Also trained another client today. Big guy at about 100kg. I'm going to need more weights soon!
22hr fast and then it was time for pancakes to celebrate International Pancake Day. Here is the total recipe I used.
EATS
pumpkin protein pancakes topped with banana, yoghurt, blueberries, cinnamon and sf maple syrup
Cals 1268
162P/124C/13F0 -
Was yesterday low to male up for the day before or are you doing ESE?0
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to get closer to my 2500 average for the week goal 0
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Ahhh got it! 0
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as well as that I know that I'll probably eat a bit extra on Friday because of deadlift comp on Saturday and on Saturday night LLL and I are going to mega Korean BBQ where cals WILL be consumed :happy:
13 February 2013
BW 83.5kg
Very productive study day. Got all of my assessment done for subject 4 of 5 for Cert 4 in Fitness. Not passed yet but done at least.
Then I made some WHOOP *kitten* protein brownies. Recipe is here
http://cdnutritionandfitness.blogspot.com.au/2013/02/moist-chocolate-protein-brownies.html
And then I went to mma. This class was good as there weren't as many young people/noobs. Even though I haven't been for ages I still felt like I was picking things up fairly quickly. Half an hour of 3min rounds on the pads. Then about an hour of BJJ technique stuff. We did countering the butterfly guard, countering the butterfly guard sweep, setting up the nearside kimura by going for americana on the other arm, forearm slicer after they have defended the farside kimura.
Then had a roll. 5 3min rounds. I got tapped by my trainer as expected haha. 2 rounds were even with 2 guys (no subs) and I got 2 subs on one guy and 3 on another. This fella was pretty fit and he is going in a BJJ comp soon and he was CHARGING at me but I could sort of tell that he was near his limit fitness wise. My best sub was when I swept him from the bottom, got to mount, let him push off, grabbed an arm and went for the arm bar, he defended that well and all in one rolling motion I switched it up and got a sweet triangle choke. Was quite chuffed with that one :P
EATS
protein brownie 9P/11C/3F
choc/cinnamon proats with banana, berries & almonds
Cals 2987
227P/273C/108F0 -
Those brownies look bomb.com. Not even joking!0
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Those brownies look bomb.com. Not even joking!
They are LEGIT! So good that I ate 3/4 of them as soon as they came out of the oven :laugh: I will typically look at the macros for a total recipe just in case I get peckish and eat it all at once.0 -
Did you post a recipe for those?0
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link is in my post!0
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Thanks. I think I need to make them!0
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14 February 2013
BW 82.3kg (no idea why so low)
Big day of studying and then I had another new client. Was very happy with her progress for first session. Nugget and Nick were box squatting and both getting much better at sitting back. My mum and Kerrie trained together and that is working well as they are quite close on their weights already. My mum had another go at bb back squat as she normally front squats. (30kgx10) She said it felt much better and we will be able to start upping the weights again.
I was bored during study time and decided to do 20 pushups every 12mins and then switch to squats on the hour. Ended up doing 300 of each. Then in the gym I just did my deload stuff. Some pause deadlifts at 90kg, 60kg bench, 50kg front squats and a few random things on the bar.
Keola was so nice and got up crazy early to bake my some delicious dark chocolate filled protein cookies! Delicious! See below
Random pic. This is how I stock my freezer. Lots of meat, frozen veggies, egg whites, frozen bananas, excess cottage cheese that I can't fit in the fridge, ice cream and ice cream maker. IIFYM
EATS
Valentine's Day dark choc protein cookies
taste tester basket
portugues chilli chicken veg stirfry
choc/pb banana parfaits
Cals 3349
277P/315C/88F0 -
You freeze egg whites? Also, do you have any ice cream recipes? I have the same ice cream maker from the look of it. I'd live a recipe!!0
