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OnlyHuman last won the day on November 29 2017

OnlyHuman had the most liked content!

About OnlyHuman

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    Senior member

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    1 lab accident away
  • Interests
    Everyday superhero stuff, like being angry and green. Athletic girls with squater's ass syndrome.
  • Training type
    Gym Junkie

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  1. OnlyHuman's ...

  2. OnlyHuman's ...

    Hey Pseu ... for sure. The numbers might not look that "impressive" on paper, but visually they made "quite a difference".
  3. OnlyHuman's ...

    End of week 9 update... Average body weight comes to 77.8 over 5 separate measurements. Trained 6 times this week. Mostly pretty decent sessions. Had a chance to play around in different gyms due to my regular one being closed over the holidays (stink). Still doing high volume high frequency for most muscle groups i like to bring up a bit, others get less attention... Added in some light sprints at the beginning of each session. 6 sprints of eg.: something liker 15 on 15 off ... I am pretty unfit Eating has been very consistent, hitting around 1900 cals / day this week. Less than 50 grams of carbs per day ( I think I only went above this "slightly" once). Medium protein, rest is made up by fat. I fasted every day over the last week close to doing the regular 16/8 set up on most days. This will likely change next week with going back to my normal hours. Waist measurement Body weight Body fat % Lean body mass Fat mass Week 1 85 78.5 kg 17 % 65.1 kg 13.4 kg Week 3 83.5 77.8 kg 15.8 % 65.5 kg 12.3 kg Week 6 82.5 77.9 kg 15 % 66.2 kg 11.7 kg Week 8 81.5 76.9 kg 14.1 % 66.00 kg 10.9 kg Week 9 81 77.8 kg 13.7 % 67.1 kg 10.7 kg So.... lean body weight is up 1.1 kg over last measurement. I didn't have a chance to do my weigh in on the regular scales over those two weeks leading up to end of week 8, so I put that variation/dip in LBM down to that. 3 out of the 5 measurements this week was on the usual scale and haven't had any extrem numbers in the bunch so I a,m happy with where I am with this one. 2 kg of lean body mass gained and 2.7 kg of fat lost so far. I am not sure how long I can sustain the LBM gains while still loosing fat but I will try to be sneaky and vary the training stimulus so it follows an upward trend. I would like a bit of a faster fat loss but than I feel it would compromise the muscle gains and the outcome would be fat loss with no LBM gains...
  4. OnlyHuman's ...

    True that Cheers Pseu
  5. OnlyHuman's ...

    End of week number 8 ... update. I've been pretty consistent with my eating most of the time apart of 2 days worth of "disaster" over Xmas I did not train everyday due to my regular gym being closed over the Holiday period but did have a couple of casual sessions here and there... Waist measurement Body weight Body fat % Lean body mass Fat mass Week 1 85 78.5 kg 17 % 65.1 kg 13.4 kg Week 3 83.5 77.8 kg 15.8 % 65.5 kg 12.3 kg Week 6 82.5 77.9 kg 15 % 66.2 kg 11.7 kg Week 8 81.5 76.9 kg 14.1 % 66.00 kg 10.9 kg Not too bad, some drop in LBM but it is minimal and could be due to several factors (low carb = less glycogen / salt in the system) . Not that worried about this for now, lets see how is goes next time around.
  6. OnlyHuman's ...

    Week 6 - Recap Training... Training has been very consistent. I trained every day since last update, focusing on upper body pulling movements and doing some maintenance for most other muscle groups. Only one LISS cardio session this week, not really into it at the moment mostly due to time constraints. All sessions were done fasted. Not lifting that heavy but consistently progressing most exercise at this stage... Energy levels were good for most sessions and I only really had one sub-par session on Tuesday for some reason. I cut it short and swithhed to some foam rolling, stretching for the rest of that session. Eating been low carb most days i count / estimate calories in my head. Aiming for about 2200 cals / day. Low carb, at least 2 gr protein / kg of body weight and the rest is fat... Some sample days ... Monday Trained fasted at 8 am 10 - 2 scoops of isolate and 2 tea spoon of peanut butter 12 - 400 gr beef + greens 8 30 - 4 eggs + 2 whites, tomatoes + 2 keto buns 9 - 1 quest bar Wednesday 7 30 - 2 scoops of isolate 12 00 - 120 beef (fatty) + 1 scoop of isolate + tomatoes 4 - 1 tea spoon peanut butter 8 30 - 400 grams of pork meat balls + cucumber salad in greek yogurth Friday 7 30 - 1 x quest bar + 1 scoop isolate 11 - 300 grams beef meat balls + 3 zucchinis as stir fry 4 - Dymatize protein bar 8 30 - Sausages and home made cucumber salad in greek yogurt Today I had one meal so far after training but I will have my Xmass function tonight and we are going to a thai place ... I will just pick a main and some desert regardless of carb content etc... than back into it tomorrow. Progress update Waist measurement Body weight Body fat % Lean body mass Fat mass Week 1 85 78.5 kg 17 % 65.1 kg 13.4 kg Week 3 83.5 77.8 kg 15.8 % 65.5 kg 12.3 kg Week 6 82.5 77.9 kg 15 % 66.2 kg 11.7 kg Some improvements. It could have been much better but "I have fallen off the horse" for a good 7 - 10 days I would say.... obviously consistency is key, and I should have known better. Still ... managed to make some small progress when I pulled finger... yey for that.
  7. OnlyHuman's ...

    W5 D7 Front squats 80 x 5 x 4 Prone leg curls 35 x 15 x 3 Seal row 42.5 x 10 x 4 (DP) Seated cable row 96 x 10 x 3 EZ bar curls BAR + 20 x 10 x 4 (DP) Snatch grip deadlift Just worked up to 120 x 5 to see how they feel... haven't deadlifted for a long time (years I think) Ok session. Trained fasted as usual just a bit later in the day ( didn't seem to struggle with energy ) I haven't front squatted for many years ... so I just played around with some light weight. Felt good to do them once again... Snatch grip deadlift - I think I only did them once or twice over the last few years so I just tested the waters... might throw them back in. Eats: 4pm - 4 x burger patties, tomatoes, gherkins, some cubes of cream cheese (3 table spoon worth I think) 2 keto buns 5:30 pm - Quest bar, 2 teaspoon of peanut butter. 8 pm - dinner - thinking of 400 gr meat balls, some greens maybe some avocado (maybe not...)
  8. OnlyHuman's ...

    Week 5 Day 3 Seal rows 40 x 10 x 3 Cable lawn movers 42.5 x 12 x 3 (DP) EZ bar curls Bar+ 17.5 Reverse EZ bar curls Bar +10 Eats about 2000 cals - Roughly 180 Protein / 110 Fat / 60 Carbs Day 4 Hammer strength iso row 45 x 20 x 3 (DP) Push up / DB flies BW x 25 x 3 sets / 12.5 x 12 x 3 sets Cable lawn movers 42 x 12 x 3 Hack squats 50 x 20 x 2 Eats (about) 2100 calories 210 Protein + 115 Fat + Some small amount of crabs from vegetables and condiments mostly. Day 5 Hammer strength Iso-lat-pull down 32.5 x 10 x 3 Cable lawn movers 42 x 12 x 3 DB hammer curls 12.5 x 15 x 3 (DP) Farmers walk 27.5 s for 3 rounds Reverse dumbbell flies Light as ... Eats (didn't count cals) 7:30 2 scoops of isolate and a table spoon of peanut butter 12:30 300gr beef and greens 3pm 1 x quest bar 9 pm 200 gr beef + 300 gr chicken + coleslaw + 1 keto bun with peanut butter. Day 6 No training. Fasted until 4 pm 2 meals today only.. 1st : Chicken breast with some skin on and coeslaw, 3 sausages with some tomatoes 2nd still to come... thinking eggs/some feta + tomatoes and a quest bar perhaps... Training been good in general. Not getting as good of a pumps as before due to low carbing but thats expected. Training tomorrow but may go to a different gym... for a change. No measurements so far... It feels like I am back to where I was before I went traveling tho.
  9. OnlyHuman's ...

    Week 5 Day 1 Seal row 40(W) x 12(R) x 4(S) Hammer strength Iso lat pull down 30 x 14 x 3 (DP) DB bench press 31.5 x 15 x 3 EZ bar curls BAR + 17.5 x 10 x 3 (DP) 20 minutes of LISS cardio - bike. Eats 10 am Protein bar 12:30 chicken breast and coleslaw 6:30 300 grams of beef and some vege as stir fry 9:30 protein isolate and 1 tbs of peanut butter Day 2 Hammer strength Iso lat row 45 x 10 x 4 Push up plus BW x 20 x 2 Hack squats 50 x 20 x 2 Single leg DB deadlifts 12.5 x 10 x 2 DB hammer curls 12.5 x 15 x 2 Eats AM 7:30 2 x isolate + 1 tbs of peanut butter 1PM 3 sausages + vegetable stir fry 9 PM 2 sausages + 4 eggs + large purple onion 9:30 Isolate x 1 Training has been pretty good so far this week. ( I do feel somewhat drained but I think it has more to do with moving flats than anything else.) Been eating well, girlfriend doing Keto (making great progress) so I feel a bit more motivated to keep on track with eating... I haven't been monitoring calories as of yet but try not to over eat .... aiming for about 2100 cal / day. No measurements this week (weight or waist circumference). I will wait a bit .... maybe a week or two... t
  10. Squat form check. Butt wink?

    Yes. The way you squatted initially (breaking a the hip first / early on) doesn't really "suit" your individual leverages (relativelly long femure and short torso) You simply run out of torso length as you get deeper = butt wink. Later on you initiate the movement from both knee and hip in a more simultaneous matter thus displacing some of your long femure length over your toes early on (thus staying more uprigth = your hip doesn't have to travel back so far = thus reducing the amount that the torso has to accomodate for keeping the bar above the middle of your feet) Additionally you also squat somewahat higher later on (approximately to parallel) thus you furthere reduce the need for "using torso length. IMHO with long femure and short torso you be better served to think about breaking from knee and hip at same time as well as driving knees out and apart as you squat down. People squated big weigths with either end of the spectrum / both ways ... hip dominant (more of an equiped powerlifting style) or knee dominant (uprigth more like an oly lifter). You just have to work out what suits your individual levrages, mobility, current muscular strengths/weaknesses and goals (hypertrophy effects aren't interchangable with end of spectrum type squats IMO). Technique is something that you should always work on and refine anyways. Good luck... Just my 2 cents
  11. OnlyHuman's ...

    Quick update... Have been traveling and moving house. Didn't manage to stay consistent. "Fallen off the bandwagon" pretty bad actually Bad dietary choices + I over eat every day Back into it, starting today. I will try to update the log 2/3 times per week.
  12. OnlyHuman's ...

    Quick progress update. I just realised the initial calculator I used doesn't do decimals when it is in metric mode This one: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy But this one does: http://www.calculator.net/body-fat-calculator.html So I recalculated my numbers. At the start: Average body weight 78.5 Neck 39 Waist measurements 85 Gives me a starting point of 17% BF with 13.3kg of fat mass and 65.1 Lean body mass (LBM) This week's average weigh in (over 4 weigh-ins) was 77.8 with never measuring above an 83.5 cm waist. This gives me 15.8% body fat, 12.3kg fat mass, and a 66.5kg LBM. So just under 3 weeks = 1.2% body fat drop (1.1kg fat mass loss) and a 0.4 kg of LBM gain.
  13. OnlyHuman's ...

    W3 D1 High to low cable row 106 (W) x 10 (R) x 4 (S) (Double Progression) Bench press paused 80 x 10 x 4 Prone reverse DB fly 3 x 20 x 4 Standing leg curls 30 x 8 x 4 DB hammer curls 12.5 x 10 x 4 Ok session, some of the movements felt really good (bench and DB hammer curls but some eg: standing leg curls) were a bit on the rough side today... I am pretty sure the RDLs were a bit of shock to the system so no drama... Eats - justa touch under 2300 The pictures are breakfast (post workout meal) 300 gram snitchel / zucchini and rice/quinoa. Than had two protein bars for lunch.... (on the go, no time for a proper meal) Than dinner 400 grams venison meat balls ( I am getting hooked on these ...) + one egg plant (pan fried) and a power crunch bar...
  14. OnlyHuman's ...

    W2 D5/6/7 Hammer strength Iso-row (I called this chest supported row in previous entries.) 46.5 x 10 x 4 (DP) Incline BB bench press (paused) 60 x 10 x 4 Hybrid Lat pull down / Face pull movement 42 x 15 x 4 DB hammer curls 12.5 x 10 x 3 (DP) Good session. Eats 2350 D 6 I usually train early in the mornings fasted. However, on Saturdays this is sometimes not an option due to work commitments. So I fasted more along the lines of 16 / 8 and had 2 meals prior to working out. I had to go to a different gym, not my usual thus I won't log exercises or weights. (Upper body only session, mostly machine based. Back, chest and arms. 16 sets in total.) Ok session but not quiet as good as some of my early mornings one. Had a decent pump and enjoyed the change in environment. Played with some new toys ... however the pre-workout taken late in the afternoon interfered with my ability to fall asleep (quality too I think). Eats 2200 D7 Safety bar squats BAR + 87.5 x 8 x 4 (DP) Romanian deadlift 80 x 8 x 4 Iso lateral lat-pull-down 30 x 12 x 4 (DP) Bayesian peck deck 57 x 10 x 3 (DP) Hybrid lat-pull-down / face pull 48 x 15 x 4 (DP) EZ bar curls BAR + 15 x 11 x 4 (DP) Ok session, had a mild tension head ache (Often happens when I start back with movements like deadlifts or variants that use my upper traps a bit... I haven't deadlifted over 2 years or so I think. ) Eats - planning to hit 2300 cals Weakly average body weight came to 78 kilos exactly over 6 weigh-ins. This represents a 0.4 gain from previous week but a 0.5 kg of total weight loss over the last two. Not worried at all, waist measurement decreased (checked several times) over the last two weeks. So I plan to keep my calories the same for most of next week (and even the week following perhaps - according to outcome). I will travel for two days so likely that I will not train or count calories on those days. I still plan to make "decent" dietary choices and will supplement with some whey isolate as per usual over those two days. Training reflection - last two weeks trained every day, total volume seem to be (very) high for some muscle groups I would like to bring up but very low or none for some others. Feeling pretty good in general, minor aches and pains no severe DOMS or anything. Clothes seems to fit a bit different but this could be in my head as it has only been 2 weeks. I am still trying to figure out how much volume and frequency I can handle that contributes to optimal progress. Some interesting read (I don't agree with everything he says but certainly some fascinating information to ponder about in it ...) enjoy... https://archive.is/vbYjs
  15. OnlyHuman's ...

    W2 D4 Paused BP 80 x 10 x 4 Iso lateral lat-pull-down 30 x 11 x 4 (DP) Glute-ham raise BW+4 x 8 x 4 (DP) DB alternating curls 15 x 8 / 6 Cable triceps extensions 42 x 10 x 2 Compounds felt alright, curls and cable extension was pretty sub par performance wise so I only did a little of the. Come back to them an other day. I was pretty hungry all day for some reason, more than usual. (Less greens and fibre perhaps ...) Eats 2600