3 September 2012
morning weight 81.8kg

PTC Diggit 185kg squat week 2


Squats were pretty tough today. Wasn't quite feeling it I don't think. Made it through ok though.

Changed my bb hip thrust form and now holding the bar so it doesn't roll up. It was hurting a lot! So I did have my shoulders and arms back on the bench but now just head.

Got my cooking on in the afternoon. Made choc protein dipped frozen strawberries, strawberry protein cheesecake & some low fat peanut/maple granola.

EATS

Jamacian seafood marinara on "zucchini noodles" and veggies


choc protein dipped frozen strawberries


low fat peanut/maple granola

recipe


I used a coffee grinder to grind the cinnamon toast crunch and just bran. (these are optional)

Add all ingredients to a lightly sprayed baking pan and mix with a spoon. You may need more or less liquid to get it clumped together.

(you can omit peanut flour or use PB microwaved and diluted with water)

Bake at 180c for approximately 30 minutes stirring every 10mins to make sure it doesn't burn.

(the reason I made this low fat/cal is because I was looking for a low cal crunchy additive to my regular oats)

Cals intaken 2394
199P/237C/60F

Becoming a PT eh? Interesting, i thought about it before, nutrition and fitness is pretty much my only passion and all the pts in my gyms are retards. Maybe i should man up?

What do you currently do?

You seem very driven like me I guess. I just know that I love helping people and I know of the awesome benefits of leading a healthy life style after being a fat *kitten* doing nothing for a few years!

Yeah, I have been training a few friends for a while now and they're all doing awesome! Everyone is getting stronger and the ones who wanted to lose some weight have. Woody is the only one who wants to gain weight but he still doesn't eat enough. He as definitely gotten stronger and more muscle mass though. If he really wanted to put on some weight I could help him but at this stage he just wants the strength.

I want to do an all in one thing, not just PT but nutrition as well as I really do have a passion for both and IMO they go hand in hand anyway.

Good luck with the study mate

5 September 2012
morning weight 82.8kg

PTC Diggit 215kg DL Week 2




Deadlifts were pretty easy today which was good Rows felt good and zero momentum which I'm focussing on. DB bench was a PB! (and my shoulder didn't explode :P) SOHP was just for fun.

Also held 55kg overhead for one minute.

In the morning did pushups x25x4
ss with inverted rows x25x4

22hr fast today and low cals PSMF style for today and tomorrow.

EATS

bulgogi chicken & kimchi/broccoli stirfry with konnyaku noodles (2 plates) 916 cals 159P/44C/10F


Cals intaken 1005
169P/45C/17F

Thanks mate Except for that crazy feasting Wednesday, oh well all back to normal now. I've got to talk to Scott at PTC about this program as it seems pretty easy so far. Like too easy. But I'm not sure if that's because I'm coming from smolov.

6 September 2012
morning weight 81.7kg

Rest day

Took the poodles for a walk in the morning down the beach and just did a couple of pullups/pushups. Bit of mobility stuff during the day.

Did my first aid course tonight. It was fun

One more low day and back to my 2300 avg for the week.

EATS

bacon/spinach scramble with sriracha


kanga bangas x8 & hot sauce with veggies 557 cals 85P/28C/8F


Cals intaken 1348
212P/50C/21F (22g fibre)

I had to google kange bangas xD

Looks great as always!

LOL. They're awesome with sriracha! Aussie/Korean dish

Back to "normal" days for me again. House sitting at my parents though so don't have all my regulars. Will make do though

Thanks

First aid course was good. Pretty fun actually. Got to act out scenarios and stuff.

7 September 2012
morning weight 81.6kg

Took my parents dogs for a walk over at North Shore beach. It's so nice over there and the dogs are allowed off the leash which is awesome. Went for a bit of a jog with them. About 40mins or so I'd say.

me and Jarrah




Upped the weight on low & higher rep SOHP by 2.5kg Just tried out some push press for fun.

Down 1 rep on PB for chins Oh well.

Plus 16kg KB circuit
10 reps of everything
snatch R
snatch L
swing L
swing R
C&P R
C&P L
swing L
swing R
snatch R
snatch L

Good fun

And I was doing 10 leg kicks on the heavy bag between every set and did about 20mins hard at the end.

Also did 5 pullups every time I was just walking around. I estimate I did about 120 or so?

EATS

breakfast burritos


chilli chicken with ffgy dressing, pumpkin/spinach/pecan mix.



Cals intaken 2642
261P/206C/79F

Silv: Stampede was awesome! write up below. Have to wait to get pics off one of Hayley's friends wives as everyone else was WAY too muddy for camera use!!! Warrior dash on Nov 10. Keen? Only 5km and 13 obstacles for $70.

Nocturnalgirl: I'll tell her you said that

7 Sep
Cals intaken 3572
320P/306C/96F


8 September 2012
morning weight 82kg

Today I did the 10km Stamped mud run. It was sooo much fun! We had a group of 14 of us all dressed up with tiger print material. The obstacles included climbing over a bus, jumping into an ice pool, swimming through lakes, crawling through mud pits, finding you're way through dark foam pits, jumping over obstacles & crawling under, running up a platform to grab a rope & pull yourself up and the final obstacle was a sprint through an area of about 10m long that had heaps of things dangling from the roof and hay bales to jump over. Some of the thing hanging were ropes and the others were wires with 10000 volts going through them! I got stung twice and got a sweet mark on my leg. This is Keola's one!



Had so much fun! The pace was pretty good as most of our group were pretty fit but I was charging ahead up the hills. I always figure, the quicker I go the less time it will take


EATS

chicken/bacon/spinach pumpkin fritatta


strawberry 2:1 cheesecake with berries




Cals intaken 1683 (lower day as ended up carb loading last night )
159P/114C/52F