In. Top candidate here, IMO. I expect you to get totally diced.

Thanks mate. That's the plan

Also, PL comp in Nov and aiming for 190kg squat and 220kg deadlift. Still can't bb bench press.

Also, I don't know if this is coincidental but been doing a 50 pushups a day thing from another site I'm on and it is the first time that I've ever measured above 98cm chest measurement. (102cm) Weird. I think I'll keep doing it though. (I also make sure I do plenty of rows to keep the shoulders balanced)

Thanks mate

25 August 2012
morning weight 82kg (dehydrated)

Today I got out on the CBR for the first time in ages. Lost my other friends (2 on bikes, Wrx Sti and an XR6 Turbo) so I got to go and have fun by myself Found them later and then we went to Kondalilla Falls and went on a little trail walk. Just a few kms but lots of stairs. Was quite good to loosen up the legs as pretty damn tight today.

Then had to walk to the shops in the arvo and did some weighted pullups (bag full of shopping ) and pushups also.

Was feeling very hungry today so decided to up the cals a bit. Very tired too so early night before fun run tomorrow morning.

EATS

Barrimundi with beans, bok choy, caramelised banana in coconut curry sauce


Moroccan veggie/shiritaki noodle stir fry


choc/honeycomb protein cheesecake


Cals intaken 3153
270P/326C/92F

25 August 2012
morning weight 82.7kg

After a solid 10.5hrs sleep I was alive again! This morning was the 5km fun run that I was doing with work people. It was about 25deg C and I was at my friends house with about 20mins before I had to be there. Last minute decision, why not run in a morph suit? I couldn't think of any bad reasons so I was off to get changed and head down to the start area. So funny as obviously no one knows who you are Scaring kids and stuff

I finished in about 25mins (have to check) but I was trying hard and had a damn good sprint to the end. I really wanted to beat this dude who was a Jetts fitness PT who was just in front of me haha.

After that I couldn't have a cardio only day so I went home and did the following:
deficit deadlifts
100x5
140x1
160x1
180x1
200x1

Legs still trembling and back pumped from those UDL's too. Was happy with that




EATS

Vanilla frosty (awesome!) http://chocolatecoveredkatie.com/2012/08/22/healthier-wendys-vanilla-frosty/


spinach/egg white chilli scramble with sriracha


tom yum/kimchi chicken soup



Cals intaken 1998
228P/150C/52F

27 August 2012
morning weight 82kg



First workout was good. Never really done reverse flys before so did the laying down on a bench.

The 2 sets of 10 ab wheel rollouts were with 20kg on my back.

Also did 5sets of 2 speed squats @75kg and then a mega set after that was the "Arnold" finisher

Glute hip bridges are farkin' killer.

EATS

Roo rissoles with nando's sauce, spinach/pumpkin/almond mix cooked with apple cider vinegar & honey & veggies.


gingerbread oats


Cals intaken 1956
206P/151C/50F

28 August 2012
morning weight 81.4kg



Also went for 90min walk with the poodles & did about 15mins of pretty hard heavy bag work.

Farkin' crazy DOMS in my triceps today & the only thing I can think of is the ab wheel rollouts from yesterday. Got a good massage and feels a bit better now though.

EATS

choc protein brownies


choc/cinnamon/pb oats with banana, pistachios & PB&CO CRS


slow cooked chicken kimchi


slow cooked kangaroo Mexican chilly


choc ffgy sludge with strawberries


Cals intaken 3074
273P/322C/71F

The way some of you guys cook is depressing me. Im so lazy in the kitchen, its grill meat, steam veg, boil carbs everyday!

I don't believe in boring foods while cutting. Stick to those macros and it's all good. I've got a heap of recipes on my google docs thing which is linked in my profile

Thanks mate


29 August 2012
morning weight 82kg



Using my new custom made mega long db's is proving to be a bit of a learning experience. They are more awkward with their length but I'll get used to it. They are the absolute bomb for one arm rows! Happy with my slow progress on the one arm band assisted chins. I'm REALLY hoping that as I lose a few kgs over the next few months that I can get to that unassisted one arm chinup.

Also spent about 3hrs out and about on my motorbike with Woody which was good fun

EATS
same as yesterday :P

strawberry overnight proats with mixed berries


Cals intaken 2303
229P/242C/33F

The way some of you guys cook is depressing me. Im so lazy in the kitchen, its grill meat, steam veg, boil carbs everyday!

I don't believe in boring foods while cutting. Stick to those macros and it's all good. I've got a heap of recipes on my google docs thing which is linked in my profile

OMG
Thank you Thank you Thank you Thank you!

No probs at all Hope you enjoy!


30 August 2012
Morning weight 81.8kg

Rest day

Took the poodles for a walk with my other friends and there dog. Sago was being a little *kitten*! Did some human flags & clap pullups at the jungle gym.

Went for a ride on my pushy at lunch to the shops. Bloody windy day so it was actually a bit hard.

Then in the arvo I was going to go for a walk down to my old work for a sauna but got outside and the wind was howling. Got half way, turned back. Got home and crashed out on the bed for a bit and then got into some breaking bad marathon :P (I'm only up to season 2) Did about 1.5hrs of foam rolling and mobility work.

EATS

Vanilla frosty


choc/pb/cinnamon proats with strawberries, slivered almonds & sf dark choc sauce


slightly deformed choc/honeycomb/banana protein muffin


Cals intaken 2435
211P/233C/57F

Thanks mate

31 August 2012
morning weight 81.9kg



In the morning I was training Keola but didn't feel like doing my hard stuff yet so just did her weights to wake up a bit hehe.

In the arvo was week 1 of PTC diggit program for deadlifts. (it starts at the barbell deadlifts) Deadlifts were relatively easy. I skipped db bench as my shoulder felt a bit funny after curls.

Standing Ab wheel rollouts are killer.
(the one arm KB swings are regular, no idea why jefit doesn't have them in there)


Had a bit of a break and then did the UDL's. PB of 55 then I was DEAD!
http://www.youtube.com/watch?v=jYdAGKDTZ2I&list=UUg5G7qUcxNgCaJQhiIxr3sA&index=1&feature=plcp

2 weeks into cut


EATS

choc/pb/cinnamon proats with PB&CO CRS, strawberries & Winners protein bar.


strawberry/vanilla protein fluff with strawberries



Cals intaken 2297
239P/172C/65F

Week 2 cutting summary
Avg cals 2440
82-81.8kg
abs caliper readings 16mm to 14mm
Waist 81cm to 80.5cm
US Army BF% from 14.08% to 13.65%.

Happy with the progress even with minimal scale changes. I think I'll drop to 2300 avg. cals for this week.