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Pics after journal on page 3 :D

Round up pics on page 10

The first bulking pics on page 15

More bulking pics on page 26

125kg bulking pic page 31

126kg bulking pic page 42

short lifting vid on page 49

130kg pics on page 55

137kg pic on page 73

Training Vids on page 59, 62, 63, 67, 75

Comp Vid - page 81

and here for more vids

NZBB forum members powerlifting at Coast Barbell

http://www.youtube.com/watch?v=OZuq18BOvUI

Powerlifting at Coast Barbell with Rueben Simanu, Jono Macfarlane, Nick Hansen, Dale Sheppard and others - The MayDay Lift - cool lifts

http://www.youtube.com/watch?v=RaWK4trq_IQ

Squats at Coast Barbell - just another evening training session

http://www.youtube.com/watch?v=lkvbBkOFlvM

A taste of Sheiko training

http://www.youtube.com/watch?v=7FBQR3qraO8

Deadliftin'

http://www.youtube.com/watch?v=EJnqbRmRGK8

Heaps more at youtube channel - deepsea12

My first log entry......

Jeezuss! I can 'ardly walk today. Big leg work out to get some growth out of the pins and man am i paying for it. The oldies in the supermarket were overtaking me tonight and its not even pension day!

Anyway...rip em, feed em, rest em, eh.

Today was Shoulders and arms

Seated military press - 1X8reps

1X5reps

1X5reps

Seated DB press 1X12

1X8

1X4

Standing Lat raises 1X10

1X8

1X8

Close grip bench press 1X10

1X7

1x6

Skullcrushers 1X8

1X8

BB curls 1X8

1X6

1X6

DB Curls 1X7

1X7

Hammer curls 1X7

1X7

Ate this.....

Am upon waking - single serve shake with glutamine

Am - 12 egg white cooked, 300gr steak, bowl of oat meal with nuts and sultanas, 1 coffee

Pre work out - 1 bannana and a single serve shake with creatine

After work out - double serve shake with glutamine

Meal - 220gr shrimps, 2 rice wafers, 1 desert bowl full of lean mince with mixed veg

Pm - Full bowl of lean mince and veg again, 2 bannanas, 1 nashi pear

still to go....2 tins lite tuna, 400gr crushed pineapple, 2 rice wafers

single serve shake with glutamine

and a stagger up stairs for a full night of lights out, rest day 2moro with... maybe a walk :lol:

Sound like im on the right track?

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well that wont make for good reading...back in the gym for a month so not really extending myself until some strength comes back eg seated military press was around 30-40kg, lat raises only, 6-10kg, close grip bench 40-45kg and curls all around 20kg or so. I so wont to get back the strength but don't want to blow a fufu valve, snap a conrod or spina disc so its slowly slowly catchy monkey for me for a while.

Is it cool to take anti inflam meds for sore legs/other muscles? Like voltaren, diclofenac or is it a big no no?

Does the diet look about right?

Do you eat the protein in the amount that you weigh or in the ammount that you want to weigh?

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Diet is pretty much there, loads of protein which is great to see :)

If I were you I would have a good serving of carbs in the morning (that's assuming the shake your having doesn't have loads of carbs in it), and I would def have some fast acting carbs staright after your workout with that shake and L-Glutamine... something like that crushed pineapple would be perfect!!

Otherwise good job and go hard

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And no, I wouldn't take the anti inflams... something about the inflamation has a positive effect on growth... can't remember the exact explanation but I'm sure someone on here can elaborate...

and besides, enjoy the pain, that pain is the feeling of a succesful workout :twisted:

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I think it's a balance between managing the pain and the growth, but personally, anti-inflams are fine - I treated a recent sprained ankle with them and I'm sure it made a difference over other analgesics.

You might get some wierd looks asking for the product I used, tho..based on previous experience, I used an American product called Aleve which has an active ingredient of naproxen sodium. Turns out, according to Medsafe, that this ingredient is commonly recommended for period pain (not my problem :shock:) - it's in Synflex. Also, Voltaren gel applied to the site works for me.

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Legs still sore as from last thrusday :roll: and must have had too much L-Glutamine or too many shakes yesterday...bloated..but did chest and back

DB lifts in weight of each DB

DB Press 8X25kg

8X 27.5

6X30 (can see this exercise being a problem...DBs only go to 35kg in our gym :? )

Incline DB press 6X25

5X27.5

7X20

DB flys 8X15

7X15

Lat P Downs 12X75kg

8X85

6X95

Left the deadlifts out ..lower back niggle

DB rows 8X35kg

8X35 (just)

BB shrugs 2 X 8X 100kg

2 sets of DB shrugs at with 35kg DBs - rep out

Finish with rep out on stack of close grip pulldowns

Ate

Upon rising - single serve shake with L-Glutamine

hour later - 12 egg white, 300gr steak, 1 bowl oatmeal with nuts, raisans and seeds, yoghurt on top and a coffee

AM 1 tin tuna (180gr), 1 cup cottage cheese(lite), 1 apple, 1 rice wafer

Pre work out - singel serve shake with creatine

Post workout - 1 shake with L-Glutamine and bannana

Pm - chicken thighs

PM 1 bowl lean mince with tomatoes

will take one or 2 shakes out and replace with food. Didnt like the bloat thing :-s

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LOL!

You just gotta suck it up man. Skimp in other areas. Start slutting yourself at night. Do whatever it takes. I've found that I hardly spend any money on household cleaners anymore :shifty:

The Red Meat God thinks the Tuna God is pussy food. They constantly fight etc :roll:

You can't have a username like "steak" and not eat steak :snooty: You will become dead to the Red Meat God very quickly!

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Tues 14th

Legs..now using weight belt and no squats till back is sorted but that slowly coming right now so maybe in a few more weeks i can get back under the bar

which im looking forward to...

Leg Press - 8X150kg

8X172.5

8X180

8X187.5

10X195

I dont know what happened here but I just got stronger and stronger as i went on repped out for the last one :P

Leg Curls - 8X55kg

6X60

6X60

dropped down as the form was getting sloppy and repped out for 11 at 50kg

Smith machine BB Calf raises (need a taller block than what the gyms currently got so will pack my own next time)

12X70kg

10X80kg

8X100kg

7X100kg

Gave the abs a blast on the seated crunch machine, hit the fllor for some crunches and then did some leg raises to fininsh me off :pfft:

Ate AM - 10 egg white, 4 weetbix, 1 bannana and a coffee

AM - 1 tin tuna (180gr), 1/2 tin crushed pineapple, 1 rice wafer,

1 shake with creatine and L- Glutamine

AM/Lunch - 1 bowl lean mince with mixed veg

PM - tuna again, 2 small wholemeal pitas (handy carbs these)

PM -Tuna again with 1/2 tin pineapple

PM - Shake

Wed - At sea today so a rest day for me other than troughing down the tucker...

AM - Shake, 4 weetbix

AM - 1 bowl mince with mixed veg

AM/Lunch - 3 chicken thighs, 1 large bowl pasta with sultanas(2 desert bowls) and a shake with L-Glutamine

PM - 1 protien bar (20gr) just cos I was starving an hour after the last meal :lol:

PM - 4 fresh snapper fillets, and a bowl of pasta with mixed veg

PM - Shake before bed

Thurs(today)

Shoulders/arms

BB press (seated smith machine)

8X35kg plus bar

7X40

5X45

then repped out as I was unhappy so did a 6x40 till failure..felt like wimp under there today :evil:

Seated DB Press

8X17.5kg DBs

7X20

Side lat raises

9X12.5kgDBs

8X15

Fronts

10X10kgDBS

8X12.5

Rears(seated)

8X15kgDBs

7X15

Triceps

Close grip bench with ezycurl bar (no spotter so had to shimmy the bar into place..no dramas)

10X30kg +bar

8X40

5X45

Cable press downs with straight bar

15X130lb

15X 150lb (stack) good way to burn the suckers out that last set as I hadnt used that machine before :)

Bis

BB Curl (straight bar) strict as form..slow

8X22.5kg+bar

6X25

5X30

DB curls

7X17.5kg DBs

6X17.5

DB hammer curls

7X17.5kg DBs

6X17.5

Ate and still eating as I post this :grin: .....

AM - 10 egg whites, 1 300gr steak, 4 weetbix, 1 coffee

AM - 1 shake and a bannana

W/Out

AM - 1 shake and 2 bannanas

Lunch just after that shake really - 3 chicken thighs, 2 w/meal pitas with cottage cheese (lite)

Im adding more carbs since tues day, replacing 1 shake a day with a "food" meal and as of 2 day I have worked each body part 5 times...only 2 million more time to go :lol: Im starting to find out what works and what doesn't for me again and really starting to live the dream so to speak with the diet (which Im enjoying) and the lifting. Know the weaknesses like shoulders and arms but these haven't been used for years so can only expect a slow start I guess. Any help on what you see would be appreciated (stats again..1.95cm tall, 120kg tall ..used to be lean :lol: , figure with a bit of a gut - goals to put on some more size, get stronger, then rip down for a look)

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  • 2 weeks later...

Fri July 17

Stats - 120kg, 195cm

Thurs 16th July

Shoulder/Arms

Seated BB press - 8X35+bar

7X40

5X45

6X40

Seated DB press 8X20 kg DBs

7X20

DB side lat raises 9X12.5kg DBs

8X15

Fronts 10X10kg

8X12.5

Backs seated (cheers Small ...hit them good from info off one of your posts)

8X15kg DBs

7X15

Triceps - Ezy Curl Close grip bench - 10X30kg+bar

8X40

5X45

Cable press downs straight bar 15X130lb

15x150lb - new machine but thought I'd start there and do some high reps...burn

afro

Bis - BB curl - 8X22.5kg + bar

6X25

5X30

DB Curls 6X17.5

6X17.5

Hammer curls 7X17.5

6X17.5

Eating this today:

Am - 300gr steak, 10 egg whites, 4 weetbix, 1 coffee

AM - 1 shake , 1 bananna

Am - 3 chicken thighs, 2 wholemeal pitas, 1/2 cup cottage cheese

Pm - 300gr steak, 2 rice wafers

Pm - 4 fresh snapper fillets, 1/2 cup baked beans, 1 wholemeal pita

PM - Shake

Friday (today) Chest/Back...bit of a chnage around as legs not ready to go again yet

lol! if they hurt this good then im onto a winner pumping iron

BB Press - 10X40kg+bar

8X45

5X60

1X65

8X50

Incline DB Press 8X22.5kg DBs

5X27.5

6X25

DB Flys 10X15

7X17.5

Lat Pulldowns - 8X85kg

7X95

6X95

DB rows 8X35kg

8X35

7X35

BB Shrugs 8X100kg

7X100kg

6X110kg

Wound up with a few upright cable rows to get the hurt on

pig

10X80lb...slow as squeezing hard

9X110 rep out

Been eating good....

AM - 10 egg whites, bowl of oatmeal with nuts and sultanas, 1 coffee

AM - 1 tin tuna(180gr), 1/2 tin crushed pineapple

AM - Shake with L- glutamine and low fat milk

PM - 1 hour later - 250gr steak, 2 rice wafers with humus

PM - 1 tin tuna with pine appy again, handful of sultanas

PM - Protien bar (20gr/protein) cheat meal ..hahahaha

PM - 200gr steak, 2 rice wafers and a fruit bowl full of salad with low fat feta, olives, grapes etc ..was tasty as

pig

sipping on the final shake of the day right now....Dymatize...berry this one...berry berry nice Very Happy

Rest day Sat and Sun + work (away at sea for night so prepack meals, shakes etc and chilly bin in the boot Smile

Thats each body part 5 times since I started...2 million more to go.

Plenty of work to be done

Sunday July 19

Legs today

Leg ext first for a warm of knees as I'm back on the squats now the back feels a bit better but will keep an eye on it

Leg Ext - 15X50kg

12X60

12X70

10X90

10X95

Squats - smith machine (helps me with form/back)

Got in the groove with 40Kg+bar 15 reps

10X60kg+bar

8X80

7X100

4X110

Leg press 10X172.5kg

8X180

8X202.5

7X202.5

Hammy Leg Curl 10X50kg

8X60

7X65

6X65

Standing BB calf raises - Changed the block height to 2 plates and what a difference that made Twisted Evil

9X80kg+bar

7X100

6X120

Been aching to get back on the legs..weak point and only had to swallow back a puke once...fortunatley it was berry shake and its not too bad second time round jocolor

On some pretty sound advice Im cutting the serve size of protien down as of after breakfast today too

AM - 300gr steak, 12 egg whites, bowl of oatmeal with sultanas and topped with yoghurt

AM - 1 tin tuna, 3 w/meal crackers and a bannana

Shake with L-Glutamine and creatine

W/O

PM - Shake, cup of dates and 2 W/meal crakers

Pm - bowl of mince with veges and a baowl of pasta

Chicken in an hour, tuna to follow and a shake before the sandman comes :grin:

Mon July 20

the planets must be out of alignment in my space today...felt fuked this morning and a bit bloated but couldn't not train..besides I had to get back in sync and do chest/back...speaking of back its still a bit tender doing the wrong thing...anyhoo I was a bit fucken weak on it although made small gains on the way... 5th time Ive trained chest

Chest - BB Press 12X40kg+bar

7X55

4X60

Got a few spotted at 70

5X60

7X50

Incline DB Press 7X25kg DBs

6X27.5

6X25

DB Flys 8X15kgDBs

7X17.5

Lat Pulldowns 10X90KG

8X95

8X95

Tried a few light BB rows but the back wasn't ready so rather than risk a fukc up I stopped after the 2 sets of 50Kg+bar

DB Rows 8X35KG DBs

8X35

7X35

BB Shrugs 12X80Kg+bar

8X100

6X 110

Did a massive drop seat on the wide grip seated row starting on 80kg and finishing on 25 with lats on fire...nearly puked Rolling Eyes

Im really struggling with Bench Press as you can see... although its early days and I haven't used these muscles for over a decade ...but it pisses me when some dude romps in off the street, bowls over 4 sets at 80kg does a few biceps curls and buggers off again. Rant over lol

HELP!

Eating...

Dropped the protein down to managable digestable amount per serve

AM - 12 egg whites, bowl oatmeal topped with sultanas and wheat germ, 1 coffee

AM - 1 bowl mince, 1/2 bowl pasta

AM - 1 tin tuna, 1/2 tin crushed pineapple, 1 w/meal pita

Shake with ceatine and L-Glutamine

W/out

Shake, 1 bananna and a handful of sultanas

1 steak, 1 w/meal pita and a handful of sultanas

Chicken defrosting and no doubt another tin of spewuna will get taking from the stack later

Wed 22 July

Last night after a day at sea

Shoulders

Seated BB press - 6X40kg+bar

5X45

4X45

6X40 dropset through to 15kg - fark that hurt Laughing

Upright rows - 7X30kg+bar

6X32.5

Repped out at 25

Front raises - 8X17.5DBs

7X17.5

repped at 15kg

Sides - DBs - 8X15kg

7X15

6X15

Seated rear delts- DBs - 10X15kg

8X17.5

6X20

Ate:

Am - 4 weetbix, 10 egg whites with 2 yolks

Am - 4 chicken pieces

Am - 1 large bowl of mince with veges

Pm - Shake

Pm - 1 tin tuna, 4 corn thins

Pm - shake with L-Gluatmine and creatine, hanfull of dates and 4 corn thins

Pm - 300gr steak, 2 corn thins and a bowl of small trees (broccoli)

Goin to put a bit more effort into the delts...a bit of a weak point and it may help my bench press...thoughts?

Thurs 23 July

2 night was arms..slowed everything right down and gave em a good squeeze :twisted:

Skullcrushers - 12X20kg+ezycurl bar

10X25

7X30

5X35

6X30

Cable pressdowns - 12X100lb

10X120

10X130

9X150

BB Bicep curl - 10X20kg+ezycurl bar

10X25

7X30

5X35

Seated DB Curls - 12X15kg DBs

9X20

6X27.5

7X20

Wrist curls BB - 10X30kg

10X35

Ate...

Am- early shake

Am - 12 egg whites, bowl oatmeal, coffee

AM - 300gr steak, 2 corn thins, 2 slices w/meal bread

Lunch - 1 tin tuna, 3 corn thins, 1 bananna

PM - Shake

W/Out

Shake, 2 corn thins, handful of dates

PM - 2 large chicken breats, 1 cup cooked rice

and a shake to go yet.

Not happy with that shit w/out, gym was busy, I was short on time and the chest and bicep muppets ( you know the ones, skinny as legs that never get trained and designer ethnic tats on white boys - beach muscles) were all leaning on the machines, benches talking shit...just when do you stop being polite

Sat 25 July

Rest /eatingday yesterday and legs today and gave them death (well for my humble beginings anyhoo)

Leg ext (im doing these first to get the knees all warmed up)

12X60Kg

12X80

10x95

10x100

Squats - backs feeling quite abit beter now and the 3D smith machine is helping the form

10X60kg+bar (what does the bar weigh...10kg?.......

10X80

8x100

6x110

6x115 but got a bit sloppy at the end

Leg press

10X180kg

10X202.5

9X210...thats the stack so see a few more weeks on this then I'll be doing one leggeds...choice that will hurt :twisted:

Leg curls

10X55kg

10X60

8X65

5X70

8X60 dropset down to 30kg and I could hardly walk :lol: must have done that right :twisted:

Calf raises...no machine so its on the smith machine

10X80kg+bar

8X100

8X110

6X120

a shuttle sprint/cruise thingy on the bike to keep some blood flowing and crawled out of there...felt awesome

\:D/

Im starting to see a few changes and feel like Im gettin in the groove with the training...cant get big enuf fast enuf and am trucking down the tucker

Ate

Am - 10 eggwhites, large bowl of oatmeal with dates, wheatgerm and yoghurt

Am - 5 chicken pieces and a big bowl of rice

Lunch - 200gr steak, 2 w/meal pitas

Shake

W/out

Shake and a cup of dates

hour or so later - tin of tuna and large bowl rice

Pm - 300gr steak

Pm - sipping on a shake...

Have uppped water intake to around 4lts plus w/out water too :nod:

Mon 27 July

had another few gains today..the extra rest is paying off but I still hate not going to the gym Laughing

Chest/Back

Incline DB press

warm ups 15kg and 17.5kg DBs..didnt count em but close to 20s

10X22.5DBs

10X27.5

4X30

6X30

7X27.5

10X25

7x25

DB Flys

10X17.kkg DBs

7X20

6X20

11X17.5

Back

DB rows

10X30kgDBs

10X35

10X35

8X35

8X35

Lat Pulldowns

8X95

8X95

8X95

then dropset from 85 down toabout 30 and I was farked, pumped as but farked

:twisted:

Finished with a stack (150lbs) of 3X12 seated cable rows, squeezing them hard...more farked :lol:

Ate

Am - 300gr steak, bowl of oatmeal with yoghurt and wheatgerm

Am - 1 chicken breast, 3 corn cakes

Am - Grunty shake with L- Glutamine and creatine

W/Out

After W/out shake, 3 corn cakes and a handful of dates

An hour later - 1 tin tuna, 1/2 tin of pineapple

Pm - 4 chicken pieces and a bannana

PM - 1 chicken breats 2 corn cakes and a nashi pear

probably chuck a shake in before closing down \:D/

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steak... steak... steak... steak... steak... steak... steak... steak... steak... steak... steak... Finished with a steak
...had to swallow back a puke... spewuna... bowl of small trees

:pfft:

the planets must be out of alignment in my space today

Just don't go blaming the steak :snooty:

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Im really struggling with Bench Press as you can see... although its early days and I haven't used these muscles for over a decade ...but it pisses me when some dude romps in off the street, bowls over 4 sets at 80kg does a few biceps curls and buggers off again. Rant over lol

Not happy with that shit w/out, gym was busy, I was short on time and the chest and bicep muppets ( you know the ones, skinny as legs that never get trained and designer ethnic tats on white boys - beach muscles) were all leaning on the machines, benches talking shit...just when do you stop being polite

10X60kg+bar (what does the bar weigh...10kg?.......

nice journal steak.... crack-up comments about the dude romping in..he seems to hang out at my gym as well :evil: - just like the skinny-ass boys who came to socialise, not to lift!

Optimass reckons the bar on the Smith weighs about 6-7kg, down from the 20 of a regular Olympic bar - but I don't count it, any Smith entries on my journal are just plates. Whatever you like, the point of the journal's for your consistency from w/o to w/o.

Keep it up, makes for a good read!

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Thanks...from now on I'll not count the bar on the smith machine. Its been 6 weeks now and Im getting in the groove, getting back a bit of the lost size, dropped a bit of bady fat..down to 24% and was thinking I might try some deer velvet IGF in liquid form or give the LeanFX a go for a couple of months.

Any thoughts on these products?

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