jono Posted July 27, 2009 Report Share Posted July 27, 2009 Nice work.re: delts.. i have found 2 x pressing movement to do wonders..eg: db press + MP when training shoulders.. Quote Link to comment Share on other sites More sharing options...
biggurl27 Posted July 27, 2009 Report Share Posted July 27, 2009 LeanFX is the bizzo, I used it last year for comp prep and its nice and smooth no massive highs/lows and does the business. Quote Link to comment Share on other sites More sharing options...
steak Posted July 27, 2009 Author Report Share Posted July 27, 2009 Any thoughts on these products? :pfft: You want to look like Sir Bob? :shock: Deer velvet is apparently full of trace minerals... But I can't vouch for it's efficacy.A lot of old people take it :pfft:Smart arse Go chew on ya mouthguard :grin: Back to the LeanFX then...using it in a bulking phase for extra energy and reducing bodtfat as I go.....would it help do that? Quote Link to comment Share on other sites More sharing options...
steak Posted July 29, 2009 Author Report Share Posted July 29, 2009 Wed July 29Had a big chat with myself today the best thing about arguing with yaself is that you always win..Decided in my infinite wisdom to shed about 10-13% bf off over the next month or so and go for a leaner bulk up. That should take me down to 12% or so. Faaark...I might even see my abs rather than the one big mutha I've been training for years :grin: Fully armed with Mitotropin, some good multivits, Vit C and a test booster and with an eye on a tub of superpump 250 (I rate this shit) Im dropping off some carbs and upping the protien a bit, getting the right fats and Im away 8) 10 mins on the bike 70% HR and 10 on the tready ..same HRShouders today...a weakness in the machine so they have to pay :twisted: DB side lat raises Warmed up on some 8 and 10kg DBs then10X12.59X156X17.57X1510X12.5Seated smith machine press10X30kg6X405X42.54X456X40Seated DB press12X17.55X22.55X22.58X20Front raises10X15kg DB6X17.55X17.512X12.5Rear delts seated bent over 15X12kg DBs10X157X17.5then dropsetted from there down to 6 kg and I was farked :twisted: BB shrugs12X80kg9X1006X1203X140 but they were little short lifts from number 1 on :pfft: so just for being sloppy I went for a rep out, squeezin the buggers on 80kg and managed 16 till I nearly puked and now I hurt good :rockout: Hit the deck for a sesh on the ab :wink: and cranked them till I nearly puked up my superpump 250 sample from Bodypro today Scoffed this lotAm - 2 large mince patties, a huge bowl of oatmeal with yoghurt andwheatgerm and a coffeeAM - 1 tin tuna and a w/meal pitaAM - 200gr chicken breastPre work out superpump and the first of my test boosterNailed a shake and bananna after the gymand then hit the grill for a 250gr steak and a w/meal pitaPm - 250 gr steakand I'll sneak a no carb/sugar/fat shake in for beddybyesWater is up at 4lt so far and meals prepped for a day at sea 2mora :salute: Will probably have to knock my eveing steaks on the head for this though..I'll miss you steak for tea...you make me grow :cry: Quote Link to comment Share on other sites More sharing options...
Optimass Posted July 29, 2009 Report Share Posted July 29, 2009 Am - 10 egg whites 1.5 cup of oatmeal + Coffee (artificial sweetner)AM - 185g tin tuna 3 Rice cakes/or Rivita + Orange /or 2 kiwiAM - 250gr chicken breast + 1 cup equiv Potato/Kumara Mash + 1 cup equiv green veg.45 min before workout -- 250g cottage cheese + 1 applePre work out superpump and the first of my test boosterPost workout - Shakethen hit the grill for a 250gr steak and 2 cups equiv of greens (or whole broc head / or asparagus etc) + 1 cup Potato / kumara mashPm Shake /with 200g lite Yogurt Suggestion - IMO is a bit cleaner and will balance your energy needs (should easily maintain your strength needs. Your water intake is good given you're using superpump. (Steak still in PM )Good effort so far .... :clap: Quote Link to comment Share on other sites More sharing options...
steak Posted July 30, 2009 Author Report Share Posted July 30, 2009 Thanks Optimass! Your input is valuable!Late last night after a day at seaThe last of the old work out schedule...going to up the intensity and change the bodyparts round to quads/hammys/abschest/trisback/bis/absshoulders/calvesanyhoo..arms it was an not without its dramas :evil: TrisClose grip bench ezycurl bar12x40kg9X507X555X608X5010X45Cable pulldowns rope handle15X90lb9X1108X1208X1002 high rep sets of reverse grip pull downs single arm...burn baby burn Biceps...picked up the ezycurl bar to do a set of high rep warm ups and FARK did i get a pain on the inside of my elbow right arm. Stopped that right away! Now what??!! :roll: just when everything is going so well! Gingerly went to the dumbells and found that a lot better although still a slight pain on the decent of the curl but nowhere near as bad so continued gingerly on working the weight up. Seems the worst pain is when lifting with palm up and locked(DBs and bar) but not so bad when turning the wrist through the motion with DBs....is this tendonitis like I get with skullcrushers..feels the same damn it!???DB curlsafter 3-4 light warm up sets9X20kgDBs7X22.55X255X257X20then a drop set from 20 down to 10 in 2.5kg drops.more burns :nod: DB hammer curls10X12KgDBs9X157X17.59X12and a high rep set of 20 odd on the 8kgs squeezing hard. more burn burn :nod: Any thoughts on an alternative bicep exercise or remedy (I know someone is going to say rest it but I dont want to ) please guys/gurls?Day 1 on the cut 12%BF diet :nod: Am - dose of mitotropin, multivits1/2 later - 4 weetbix, 1/2 cup low fat yoghurt10 egg whites, scoop of whey (tried the Eatme.co.nz isloate sample...all good)Am - bowl of mince with veg, 1 small pitaAm - bowl of mince with veg, 1 small pita Am - Shake, 4 corn cakes and a nashi pearPm - 2 tins of chop chop chook, 4 corn cakesPre work out - test boosterPost w/out - shake and handfull of dates, 2 corn cakesand 1/2 later 300gr steak5L of water today Quote Link to comment Share on other sites More sharing options...
rose Posted July 31, 2009 Report Share Posted July 31, 2009 arms it was an not without its dramasMaybe you need some of that deer velvet after all? :pfft: Quote Link to comment Share on other sites More sharing options...
Mr_Krabs Posted July 31, 2009 Report Share Posted July 31, 2009 Make sure youre using premium lean mince otherwise you might as well be deep frying those mince servings if its regular mince :shifty: I realised this one a couple of months back while I was cooking up 500g of normal mince and tipped around a quarter cup of fat out :shock: Quote Link to comment Share on other sites More sharing options...
rose Posted July 31, 2009 Report Share Posted July 31, 2009 Make sure youre using premium lean mince otherwise you might as well be deep frying those mince servings if its regular mince :shifty: I realised this one a couple of months back while I was cooking up 500g of normal mince and tipped around a quarter cup of fat out :shock:Yummy! Apparently if you boil it briefly first, you can skim the fat off or something. That's what the gay funeral director at my gym told me anyway.Personally I can't do mince. Must be a childhood trauma thing :shock: Quote Link to comment Share on other sites More sharing options...
steak Posted July 31, 2009 Author Report Share Posted July 31, 2009 The gay death dude is on to it..Boil it and then skim the fat off...I do use the premium mince and defaterise it too My mates farkin laugh when i trim the fat off my steak "your cutting out the taste and the best bit" Here you have it then you mofo!"arms it was an not without its dramasMaybe you need some of that deer velvet after all? :pfft:Ya seen the price of the shit...bloody rip off for some scungy old bush stamping horny headed elk spike fur :pfft: Todays antics :wink: pre breakfast stroll past the porch monkeys and p freaks down the street..40 mins clipping along and jogging up the hills past the 2 dogs with ADHD, me with a belly full of the mitotropin Leg dayLeg ext12X80kg10X9510x10010X100Squats..had to start on the rigid smith machine..doesn't suit my tall frame that much but the the 3D rack was occuppied by a guy doing bench press..well I say that loosely cos he was doing a 1/4 press really until he took all the weight off at the end and started throwing the bar at the top of the press...this all stopped when the 2 school girls left to talk to the guys do chest and biceps for the 4th day in a row a few warm ups once I finally got into the rack and then10X80kg9X1008X1007X1106X1207X120Leg press10X187.5kg8X2108X21010X202.59X202.5and then repped each leg out with some single leg jobbiesHamstring curls10X50kg10x607X657X657X6010X55 then dropsetted by 5kg down to 25 and I was done. Will add some stiff legged lifts soon as the back niggle I had is almost gone :clap: AbsHit the floor for some weighted crunches... 10kg plate, then higher reps with a medicine ball and then off to the seated crunch machine for a 4 sets, finished with some normal crunches till it hurt much.AteAfter the morning trot10 egg whites, 1 cup cooked oats, 1 scoop wheyAm - 1tin tuna, 1 tin chop chop chook, 3 rice wafersAM - shake, creatine, L glutamine and a small bowl low fat cootage cheeseAfter workout - shake, handful of dates, applePm - steak, 2 corn cakes, applePm 1 tin tuna, 1 tin cc chooky bird with chilli1 cup red bush tea5L of water todayBusy weekend with work so will eat lean and rest up :wink: Quote Link to comment Share on other sites More sharing options...
steak Posted August 3, 2009 Author Report Share Posted August 3, 2009 Crazy as weekend of toil at sea, long hours, rough as guts one day and flat arse calm the next. Ate good by basically prepacking all meals in to serve portions for the duration(man that took some time), rested when I could but no training :cry: Back into it today although pretty shagged and feeling off the game but went anywayBack and BisBB rows - staying light on these for now as I get better form and keepin a watchful eye on the lower back issue which is coming right15X40kg10X606X708X608X50Seated machine rows wide grip12X65kg12X7510x859X858X957X95DB rows10X30kg DBs9X359X358X35Lat pulldowns15X65kg9X858X8510X759X75BisPreacher curls7X30kg7X306X306X308X25Seated DB curl8X20kgDbs7X208X158X158X15still got that sore elbow thing happening :roll: ...seeing the quack tomorrowDay 5 on Mitotropin and have pulled the clip in on my weight belt another notch today. :clap: ..weigh in at day 7 along with BF% too. Be interesting to see results from week 1. Tucked into....AM - 10 egg whites, 1 cup cooked oats with wheatgerm and a dollop of lowfat yoggieAM - 1 chicken breast, teaspoon of chillie sauce, 3 rice wafers, 2 kiwifruitShot down tom see Derek at bodypro and scored a tub of Superpump 250 and dosed up in the carpark, then shot off to the gymShake and a handful of dates after a pretty light workout but with strict formPm - 220gr steak, 2 w/meal pitas, applePm - tin of tuna, 1 w/meal pita, kiwifruitPm - will be a steak and an appleShake at bed time. Man! Im gonna sleep well tonight..earned a 12 hour kip I reckn :pfft: Quote Link to comment Share on other sites More sharing options...
Optimass Posted August 3, 2009 Report Share Posted August 3, 2009 Nutro is looking a lot cleaner :nod: :clap: Should start to see a quicker drop in b/fat if you maintain ...Once your body comes into a normal fat range i.e 15%ish -> you may need to tidy the plan up a bit further in order keep the bfat decreasing > Good effort so far -> Quote Link to comment Share on other sites More sharing options...
Specter Posted August 3, 2009 Report Share Posted August 3, 2009 good stuff bro..ur stickng with it...keep it up :nod: Quote Link to comment Share on other sites More sharing options...
steak Posted August 3, 2009 Author Report Share Posted August 3, 2009 Thanks fellas!Up early ...couldnt sleep. Guess the body clock is still on deck duties and did a fast 40mins round the block. Off to the quack ..may get a shot of cortisone he reckons to settle this elbow. Anything I should know re: cortisone and training that i haven't googled already? Seems pretty safe but for a small bit of discomfort and that cant be as bad as not being able to curl with the palm up Quote Link to comment Share on other sites More sharing options...
steak Posted August 4, 2009 Author Report Share Posted August 4, 2009 Evidently "golfers elbow" is like tennis elbow...I dont play either :roll: Stoopid names for a tendon strain huh! Will suck it up and work around it for a bit.Am - dawn stomp through the hood for 40 mins at a good clip...any faster walking and I would have looked suspicious Day 6 on mitotropin and seeing some results. BF is down, weight has slipped back about 1.5kg but will do officially tomorrow night.Chest and triceps today after seeing the quack and went a bit lighter after heaps of warm ups and stretches...strict asIncline DB Press10X27.5Kg6X306X308X27.58X257X259X22.59X20Flat DB flys12X15kgDBs8X17.58X17.56X17.58X15Pec deck15X50kg15X5015X50Close grip BP8X40kg8X408X407X409X32.51 arm DB extensions (standing overhead)8x9kg8x97x12.57x107x10Cable/rope pulldowns12X7012X7011X7012X60Ate a good clean trough again today...well trying to make it every day :nod: Am - 45 mins after mitotropin 10 egg whites, 1 cup cooked oats with wheatgerm, a 1/2 cup of l/f yoggie, 1 scoop wheyAm - 1 tin tuna, 2 w/meal pitas and scored a leftover 100gr of steak from the back of the fridge...score!Superpump 250, test booster and into the gympost w/o - 50gr protein shake, 2 kiwi fruit and a handful of datesan hour later - 2 chicken breasts, 1 w/meal pita, 2 corn cakes, spoon full of zesty avocado oil...its got a lemon oil in it whick makes it pretty tasty :nod: Pm - 1 tin tuna, 1/2 tin pineapplePm - 300gr steak, mesc salad, 1 tomatoe and a t/spoon avocado oilDrinkin about 5l of water..getting easier. Packed tucker for a day at sea tomorrow and will probably score a freight of fresh fillets for home \:D/ Might try one of those forearm straps/supports...seen one for 17 bucks..sposed to be good for golfers/tennis elbow Quote Link to comment Share on other sites More sharing options...
biggurl27 Posted August 4, 2009 Report Share Posted August 4, 2009 Hey Steak, I heard there’s a new pirate movie coming out, It’s rated arrrrrrrrrrrrrrrrrrgggggggggggghhhhhh Quote Link to comment Share on other sites More sharing options...
steak Posted August 5, 2009 Author Report Share Posted August 5, 2009 BA BOOM CHHHHhere's an oldy but a goodieLong ago, when sailing ships ruled the waves, a captain and his crew were in danger of being boarded by a pirate ship. As the crew became frantic, the captain bellowed to his First Mate, "Bring me my red shirt!". The First Mate quickly retrieved the captain's red shirt, which the captain put on and lead the crew to battle the pirate boarding party. Although some casualties occurred among the crew, the pirates were repelled.Later that day, the lookout screamed that there were two pirate vessels sending boarding parties. The crew cowered in fear, but the captain calm as ever bellowed, "Bring me my red shirt!". The battle was on, and once again the Captain and his crew repelled both boarding parties, although this time more casualties occurred.Weary from the battles, the men sat around on deck that night recounting the day's occurrences when an ensign looked to the Captain and asked, "Sir, why did you call for your red shirt before the battle?". The Captain, giving the ensign a look that only a captain can give, exhorted, "If I am wounded in battle, the red shirt does not show the wound and thus, you men will continue to fight unafraid". The men sat in silence marveling at the courage of such a man.As dawn came the next morning, the lookout screamed that there were pirate ships, 10 of them, all with boarding parties on their way. The men became silent and looked to their Captain for his usual command. The Captain, calm as ever, bellowed, "Bring me my brown pants!!Rest Day todayAte steak all day long5 meals of it 300grs each... with cup of pasta a few mixed veg and some kiwi fruit thrown in. 1 50g shake and 2 full chicken legs for dindins :grin: Quote Link to comment Share on other sites More sharing options...
biggurl27 Posted August 5, 2009 Report Share Posted August 5, 2009 awesome I ROR'd Quote Link to comment Share on other sites More sharing options...
gazza Posted August 5, 2009 Report Share Posted August 5, 2009 making some good progress, enjoying reading this journal :nod: Quote Link to comment Share on other sites More sharing options...
steak Posted August 6, 2009 Author Report Share Posted August 6, 2009 Thanks for following on Gazza...any help greatly appreciated :wink: Soooo..the end of week 1 on Mitotropin as I try to drop my BF% down from 25% to 12-13%. Optimass has tweaked my diet (thanks for that!) and its now a lot cleaner and I have lost 2.1kgs from my start weight of 120kg 7 weeks ago and 1.2 kg from this past week. I can see the changes in the mirror with fat loss from my waist and face, with a bit more muscle definition all round esp when pumped. GRATIFICATION MUCH! The guy/gym manager that intailly did my BF% (25%) with the calipers seemed unsure/unknowledgable when he first did my measure and now wants to charge me $60 to do it again! soooo FARK HIM and the horse he rode in on :roll: and I'm gonna get me own and do it right each time. Tale of the tape...feels more confident now he has made gains Stats: All taken flexed but not pumped...correct way? I not know :oops: 1.95cm tall117.9 kgChest (lats not spread) 49 inchesThigh 1/2 way up - 27Bicep - 16.5Forearm - 14Calf - 17.5Waist - standing normal - 44Don't know if thats how ya do it but there it is ..my cyber record book :wink: Today was shoulders and a bit of a weak point for me but making some good gains so happy enough with it all :wink: DB Press 13X17.5kgDBs6X22.57X22.57X22.55X257X206X20Seated machine press....never used it before and thought it was a bit naff the way the angle of the handles brought the hands together at the top...felt awkward and will probably just stick with free weights.. anyhoo8X40kg5x506x459x358x3510x30DB side lat raises (1 arm at at time)10X12.5kgDB8X158X1510X12.59X10Front DB raises alternating arms10X15kgDBs7X17.57X17.58X1511X12.5pumped as after that lot \:D/ Rears...seated10X12.5Kg DBs10X12.58X1510X10 12X6Wasn't feeling these properly until I went down to 10s and got the longer pauses happening...then I felt it goood :twisted: BB shrugs12X90kg9X1057X1203X140 long hard squeezes8X1208X10012X60cant move arms, top half moves like robot :rockout: Ate good...Am - 10 egg whites, 3 weetbix, 1/2 cup yoggieStill a bit peckesh soon after so bowls a 40g protein shake Am - 400grs of lean pork steaks, 1 cup mashed kumura, 1 kiwifruitPre workout - cup of dates, 3 scoops of superpump 250 and the testbooster I'm using (Isatori Isa-Test) can't tell if its working or not though.After w/out - 40gr shake again, more dates and 2 kiwifruitHour later - 1 chicken breast, 1 cup kumara, 1/2 cup cottage cheese and a kiwifruitPm - 220gr lean pork steak, 1 kiwifruitPm - 1 chicken breast and a couple of corn cakes...thought i may as well bowl the last 2 kiwifruit too Will smack down a shake yet and hit the pit..legs 2moro and I want to cane the farkin bejessus out em :twisted: bad :evil: Your thoughts on the test booster, where to get reliable calipers and $ to pay and any comments on stats, diet training, good or bad...I not care..bring it Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted August 6, 2009 Report Share Posted August 6, 2009 Nice shrugs, esp with the holds at the top of the squeeze - keep it up! :clap: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted August 6, 2009 Report Share Posted August 6, 2009 Seated machine press....never used it before and thought it was a bit naff the way the angle of the handles brought the hands together at the top...felt awkward and will probably just stick with free weights.. anyhooLol, I think we have this machine at my gym too. Makes me feel unco :pfft: Soooo..the end of week 1 on Mitotropin as I try to drop my BF% down from 25% to 12-13%. Optimass has tweaked my diet (thanks for that!) and its now a lot cleaner and I have lost 2.1kgs from my start weight of 120kg 7 weeks ago and 1.2 kg from this past week. I can see the changes in the mirror with fat loss from my waist and face, with a bit more muscle definition all round esp when pumped. GRATIFICATION MUCH! Nice work! Nothing like results to keep the motivation going With the stats, I don't think it really matters in the long run.. so long as you keep taking the measurements under the same conditions each time Quote Link to comment Share on other sites More sharing options...
steak Posted August 7, 2009 Author Report Share Posted August 7, 2009 gave the pins a walloping today...Leg ext12X85kg10X10010X10010X1002X2 sets of one legged at 45Squats after a few warm up sets12X80kg9X1006X1208X1207X12010X11010X100Leg Press12X187.5kg10X2109X2108X2107X210repped out for 9-10 at 165Lying leg curls12x50kg10X607X658X608X5510X50then dropset till I was farkedCalf raises on leg press (gyms got not seated or standing machine :? and the smith machine were busy)12X165kg8X2108X2109X1808X1808X1657X165outta there scoffing a shake and eating the usual handful of dates...dates? I dont know why but till the bulk bags gone thats what it is Eating is no problem...don't want to cheat even and managed to get away with not drinking piss with the boys again tonight by taking the attention of myself and calling them all crunts Don't want to drink and haven't for ages but they still give me shit...the tossers Am - Day 8 on Mitotropin, 200gr steak, 10 egg whites and a bowl of oatmeal with yoggie and wheatgermAm - 50gr protein shake, 4 corn cakes, 2 kiwifruitPre w/out...dont really like the am work outs but the timing dictated it so scoffed 3 scoops of superpump 250 and the testbooster capsHad the shake and dates afterPm - 3 weetbix with fruit sald, 300gr steakPm - 1 tin tuna, 1/2 tin pineapplePm - 250gr steak and a small bowl of green beans rawtwas a good day Quote Link to comment Share on other sites More sharing options...
gazza Posted August 7, 2009 Report Share Posted August 7, 2009 LOL gotta love that eating plan mate, bloody awesome :pfft: Quote Link to comment Share on other sites More sharing options...
steak Posted August 7, 2009 Author Report Share Posted August 7, 2009 Cheers Gazza...Ive never had too much trouble with the tucker side of things except paying for it Its not cheap eating good which seems so wrong :roll: and Ive just sort of slipped into the groove of things..week 7 of the serious stuff now and the body has remembered how to respond to getting thrashed with weights Quote Link to comment Share on other sites More sharing options...
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