Chris Davey's shredding log
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You've got some purty looking food.0
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You've got some purty looking food.
why thank you :happy: I don't believe in boring diet food!
28 September 2012
morning weight 80.5kg
Also did 10mins skipping and some heavy bag work.
After reading http://www.t-nation.com/free_online_article/most_recent/21_exercises_for_injury_free_mass I decided to use a couple of the exercises in there so I didn't have to load my spine. I can tell you that the reverse deficit db lunges from a 30cm box are KILLER! Basically with my rear knee on the ground, the upper knee flexion would be similar to be doing a bb squat ATG which I cannot do. SERIOUS glute activation!
Really like the one arm db SOHP too. Incline bench is doing nothing it seems, probably need a heap more weight. I tried to skip to my 39's but didn't have the momentem to get them up and I found out I can't curl 39kg db's :P
Pullups were done in sets of 5 all throughout the workout really concentrating on 100% form. And I used my pushup handles for a bit of extra depth and shoulder checking. All good
I did a 26hr fast today also. Was going for 24hrs but ended up being that long. Pretty damn easy actually. Lots of coffee & water and I'm good to go. The above workout was fasted.
And my back is feeling a bit better each day. I think I'll continue with these unloaded movements for a bit.
EATS
bulgogi roo steaks & moroccan veggie stir fry
low fat tiramisu (modified this a bit http://www.goodhousekeeping.com/recipefinder/healthy-tiramisu-recipe-ghk1110)
Cals intaken 1287
185P/84C/20F0 -
Roo steaks look amazing. I've never tried kangaroo. I bet it's excellent.0
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I found out I can't curl 39kg db's :P
Lol. Im a sucker for Tiramisu as well! When does RFL start? Monday?0 -
I found out I can't curl 39kg db's :P
Lol. Im a sucker for Tiramisu as well! When does RFL start? Monday?
Wednesday :-)0 -
Damn you make some nice food.
Wish i could find some kangaroo meat over here. The macros on that look great.0 -
Damn you make some nice food.
Wish i could find some kangaroo meat over here. The macros on that look great.
Thanks mate. I do love it and yeah the macros are awesome. VERY lean meat.
1 October 2012
Weekend was hectic. Lots of drinking, lots of activities. Good fun. Lacking sleep!
Yesterday, I got the unicycle out at the backpackers we were staying at and had some good improvement actually. Another guy there has been riding for a while and showed me a few things. Heaps of fun!
Other major exercise for the day was busting out human flags at Coco Mangas night club at Byron Bay :P Was wicked fun! Also got semi decent at those ones where you back up to the pole and put it into you're trap area and do then raise up to horizontal.
Found these in my travels haha
Today I decided to do a cardio only day.
11mins skipping. (only stuffed up 5 times)
Then I did 100 pullups and 200 pushups for time. Did it in 12m55secs. (Timbahwolf did it in 12m12 so not "too" far off)
Then 6x2 min rounds on the heavy bag
Made some pumpkin coconut protein loaf.
Bloody Sago got into my chocolates!
EATS
Some stuff from the weekend.
random
choc/chilli oats with choc pop tart, blueberries & chilli macadamia paste
ACG inspired quad stacker bulgogi roo sandwich
Cals intaken 2894
183P/319C/89F0 -
Starting RFL tomorrow
weight 80.6kg
Measurements
Chest 98
Waist 79.2
Hips 80
Bicep 33/36.6 31.8/35.6
Forearm 30.5 31
Thigh 57 58
Calves 37.5 39
Neck 38
Accumeasure calipers
Chest 4
Adbomen 12
Thigh 5
Last time I did this I was similar weight but 14mm on the gut measurement.
Pics
front
front flex
front flex 2
side
back
legs
Getting dexa scan results tomorrow so will update then. Diary is logged for the next few days and I'm ready 0 -
Are you mad in that picture because someone finally made you wear a tshirt?
Roo burger and macademia paste oats both look epic! Have fun in RFL diet hell,i would run it with you, but, well, its big lift time!0 -
Are you mad in that picture because someone finally made you wear a tshirt?
Roo burger and macademia paste oats both look epic! Have fun in RFL diet hell,i would run it with you, but, well, its big lift time!
yeah something like that
Nah, very random to find legit pop tarts in Australia let alone at 4am in a convenience store in a hippy beach town!
I love RFL in a really sadistic kind of way. Yes, I'm an IIFYM guy but there is something special about being 100% strict to a restrictive diet plan. I just have to be careful about overdoing the exercise this time now that I'm a student and training people. It's easy to forget and just start doing my own thing as well.0 -
2 October 2012
morning weight 80.6kg
Did some foam rolling/mobility stuff at my parents place while catching up on some moto gp.
Went for a walk and had an impromtu muscle up comp with a random dude at the jungle gym. Good fun
Still taking it a bit easy with this lower back niggle.
Right shoulder is happy at that weight but won't go any higher for bro curls I don't think.
Absolutely loving the one arm db sohp. Serious core stabilisation required and it really seems to recruit the lats a lot more than a bb sohp.
Plank was with 10kg and felt fine for the back.
My last oats below were delicious!
EATS
choc/peanut/cinnamon oats with dark choc sauce, PB&CO CRS & sultanas
Cals intaken 3720 (last day before RFL haha)
250p/399c/128f0 -
Have fun murdering yourself. I may have already asked, but rough kcal/macro breakdown for RFL? Just mega high protein 1400kcals? You may not have got the memo, but 1200kcal diets dont work :P0
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macros will basically be the same as today for the next 12 days
2 October 2012
morning weight 80.5kg
Did a little bit of a circuit thing today.
First 10 rounds
ice cream maker x3
deficit db reverse lunge 18.75kgx3
Decline pushup x5
Second 10 rounds
pullup x10
pushup x10 (variations)
Calf raises 55kgx25x3
Initial dexa results
81.2kg
9.06% BF
73.57kg LBM (up 1.8kg from last year)
7.33kg fat mass (up 1.8kg from last year)
So on average 150g per month but I'm sure there was some gains and losses in that time. Definitely puts it in perspective how slow it is to build muscle!
EATS (probably won't bother unless I make something weird for RFL)
tuna/bacon & ranch salad
moroccan cauli & chicken
Cals intaken 1234
238P/30C/13F (14g fibre)0 -
4 October 2012
morning weight 79.6kg
Rest day. Rode back to sauna in the arvo. Did some mobility stuff. Walked back as I got a flat tyre haha. Lucky it's not that far.
EATS
sriracha marinated chicken & onion with cauliflower
Cals intaken 1309
254P/33C/13F (14g fibre)0 -
You had me at "sriracha".
Really interested to see how the RFL goes you fcking crazy Aussie.
You're insane.
But, I think you'll finish it and end up totally DICED. That's my expectation anyways.0 -
Thanks mate That is the plan!
5 October 2012
morning weight 79.1kg
Beach walk and a few sprints with the poodles.
Also did 10 pullups at 22.5kg nuetral grip but felt that it was too much for lower back so stopped there.
Full icecream makers now. My current favourite core exercise
http://www.youtube.com/watch?v=VOsUjTiZspI&list=UUg5G7qUcxNgCaJQhiIxr3sA&index=1&feature=plcp
19ish hr fast today also. Things still going well
EATS
chicken/roo "hotdog" with sriracha & veggies
Cals intaken 1279
222P/34C/25F (10g fibre)0 -
killin it. give us another weight update. how's your strength? are you getting mad cravings yet? IFing as well as doing RFL?0
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killin it. give us another weight update. how's your strength? are you getting mad cravings yet? IFing as well as doing RFL?
weight updates are in every post :P
No idea on strength yet as I had to modify exercises after hurting my back 2 weeks ago. Was able to do my best ever human flag yesterday though :laugh: In the pic below I was held there for about 5 seconds.
And yep, always IF. Normally 16/8 ish but sometimes a bit longer. I think it defiitely helps with the low cals.
7 October 2012
morning weight 78.8kg
Went for a ride on the pushy to the shops for a bit this morning. Then walked down to the beach and met Keola's pole instructor with a mobile pole. She was teaching us all a few things. I was very happy that I could do the shoulder stand to backwards flip thing pretty easily. Also, climbing to the top and doing the easy version of a flag with you're elbow by you're side. Spent about 2 hours out there and practicing a whole heap of handstands and stuff as well. Slowly getting better at them. Still don't feel all that comfortable upside down yet. No issues with shoulder or back. Mad fun! (didn't get any vids but doing it again next week so will then)
me
keola
Had some serious cravings for cottage cheese today so decided to demolish 1kg of it to get it out of the system haha. Technically, it is allowed but because we only get low fat not no fat it should be limited. (not how I eat it)
And I have decided that this week there will be no protein powder supplements used. CARNIVORUS MAXIMUS!
EATS
bacon/mushroom omelette with sriracha
roo snag/bacon/mushroom stirfry with shiritaki noodles
Cals intaken 2305
338P/108C/48F (10g fibre) (technically at the peak of my protein range)0 -
sounds like a good day!0
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8 October 2012
morning weight 79.9kg (LOL, sodium peaking!)
Today's workout was pretty tough. Was aiming for full body glycogen depletion basically. The reverse deficit db lunges were making my left knee crazy noisy so I thought I would switch to bulgarians.
PB on the ice cream makers
Calf raises were single leg ones.
(all db exercises are listed as weight per db)
Half way results from RFL
weight 80.6kg - 79.3kg
abs accumeasure 12mm - 11mm
waist circumference 79.2-78cm
(everything else basically identical)
EATS
bacon ranch/sriracha tuna salad
moroccan chicken, onion & cabbage
Cals intaken 1051
197P/29C/11F (8g fibre)0 -
Intaken, eh? That's a new one to me
Great eats today! 0 -
Intaken, eh? That's a new one to me Great eats today! That is my daily tuna salad which I normally don't bother posting but that is 70g of my protein intake right there and damn tasty. Also has bacon salt & lite potassium salt for more sodium & potassium 0
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I got 225 grams of protein today --I was fu#king starving after lifting. I was fine all morning--then BAM! Non-stop hunger. Carbs were decent though, fat was low. Pretty good day for me but I definitely was high in cals.0
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I got 225 grams of protein today --I was fu#king starving after lifting. I was fine all morning--then BAM! Non-stop hunger. Carbs were decent though, fat was low. Pretty good day for me but I definitely was high in cals.
That's massive! High in cals for you now but lower than "normal" though right?0 -
I got 225 grams of protein today --I was fu#king starving after lifting. I was fine all morning--then BAM! Non-stop hunger. Carbs were decent though, fat was low. Pretty good day for me but I definitely was high in cals.
That's massive! High in cals for you now but lower than "normal" though right?
Oh my--much much much lower than normal. I'm usually eating 1800 minimum while CUTTING.0 -
9 October 2012
morning weight 79.3kg
Rest day
Rode pushy to the docs and turns out he agrees with me that I strained my SI joint. Basically said no heavy squats or deadlifts for a bit. I'm happy with that as those split squats kicked my *kitten* the other day anyway :P Although I did want to DL heavy with the other guys. Oh well, can wait.
Also, was going to do some hill sprints with Keola but just before 5 I had to go for a short walk and was feeling low on energy so decided to listen to my body and just take the poodles for a walk.
And took some pics of Sago for a little comp on FB.
EATS
tuna/egg white bacon ranch & sriracha salad
roo/bacon/mushroom/onion mexican stirfry
dedication to the cause. What I made Keola but didn't have any of.
Cals intaken 1403
264P/37C/20F (4g fibre)0 -
Disappointed you didnt post the DYEL picture0
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Disappointed you didnt post the DYEL picture
I did! Stupid forums cut it off!0 -
How goes you??0
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Good except for *kitten* sleep last night.
10 October 2012
morning weight 78.7kg
20 rounds 1 min rest
Ice cream makers (full) x3
ss with DB SOHP 20kg x3
Plank +40kgx 2mins
Bar Circles x10 x2
Finished with very short rest break circuit
pushup x25
ss with inverted row x15
Just had a terrible not sleep. Workout was good though. Day 8 in the books. 4 days to go
EATS
poached chicken salad with bacon/ranch & sriracha
bunless roo & stuff burgers
Cals intaken 1523
285P/38C/20F (7g fibre)0
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