2017 log

[nomoneynohoney]

What's a daily nutrition intake for you look like mate?

[Realtalk]

12 minutes ago, nomoneynohoney said:

What's a daily nutrition intake for you look like mate?

 

Breakfast - 

Bowl of oats, can of peaches, yogurt, bannana, protein shake, coffee

 

morning tea-

protein Shake, yogurt, creamed rice, tuna

 

lunch-

pre prepared meal today was container of premium mince, rice, red kidney beans (chilli corne carne)

 

afternoon tea/pre workout-

sushi, powerade

 

TRAIN

 

post workout-

protein shake, glucose

 

dinner-

muscle fuel meal, ice cream, fruit 

 

pre bed- 

protein shake in coconut milk

 

.... That is today's. Varies so much on a day to day basis just depends what I got at home in the fridge and pantry and how much time I have at each interval. So for example I had not much time this morning before work I had washing to hang out and dishes to do so I ate that for breakfast. If I have more time or get up earlier then I'll cook some eggs and maybe some bacon. I'm not consistent with what I'm eating but I'm consistent with eating. Variety is important to me.

[nomoneynohoney]

3 minutes ago, Realtalk said:

 

Breakfast - 

Bowl of oats, can of peaches, yogurt, bannana, protein shake, coffee

 

morning tea-

protein Shake, yogurt, creamed rice, tuna

 

lunch-

pre prepared meal today was container of premium mince, rice, red kidney beans (chilli corne carne)

 

afternoon tea/pre workout-

sushi, powerade

 

TRAIN

 

post workout-

protein shake, glucose

 

dinner-

muscle fuel meal, ice cream, fruit 

 

pre bed- 

protein shake in coconut milk

 

.... That is today's. Varies so much on a day to day basis just depends what I got at home in the fridge and pantry and how much time I have at each interval. So for example I had not much time this morning before work I had washing to hang out and dishes to do so I ate that for breakfast. If I have more time or get up earlier then I'll cook some eggs and maybe some bacon. I'm not consistent with what I'm eating but I'm consistent with eating. That's basically why I was a shit bodybuilder.

Mean Bro, looks all good. Was going to ask about shakes, as it looks like you have a bit but I'd guess that'd be different if you stayed at home the whole day etc.

 

Thought you'd get your eggs cooked for you....

[Realtalk]

Nah mate, Make your own breakfast in this house. Sure, I have a few shakes a day. Personally I don't see a problem with it, I'm not 65kg relying on supplements to grow. I eat plenty of 'real food'. It's an addition. It's a cheap and easy way to get protein in and the first 3 shakes total 1.2L of water (400ml ea). So it's a good way to get the water in too.

[nomoneynohoney]

Aw ye. More a mental thing for me bro, I have a 2 shake max rule just cause, too anxious otherwise no homo. 

 

Be great to lift on same platform with you this year. 

[Realtalk]

Sat 23/01

 

warm up circut

 

slingshot bench press

60x10, 100x10, 140x6, 160x5, 170x4, 180x3x3

 

flat FB press

30x8, 40x8, 50x8, 55x3x8

 

machine flyes

4x15

 

Have had the last two days off the gym, just been busy. I lifted myself out of the rack today after the dreadful handout I got last week. Not ideal, but a self hand out is better than a shit handout. Everything moved pretty good getting used to feeling the heavier weight again. I'd like a comfortable 200kg bench in April at the god Auckland champs. An attempt like my 200 at the world champs would be perfect and put me on track for a good press come July at our nationals. The dumbells felt great! First time I'd used heavy dumbells for chest in a while and was easy. We need some bigger ones at our gym some 60/62.5s would be good. 55 being the biggest at the moment. 

 

 

 

[Realtalk]

My last training for the week today being deload week. Amping to kick it off Monday. The good people at raiselower.co.nz have sent me the new sbd knee wraps just in time! Two types, a more flexible training wrap and a stiffer comp wrap. I'll do a review on these for the forum once I have had some sessions in them. Looking forward to it, I really rate all the sbd gear. Unbeatable quality. 

 

God speed.

[Realtalk]

Monday 01/02

 

squats

to 260x1, 235x2, 205x2x5

 

leg press 

7ppsx3x10

 

not the best start but oh well. Next time.

[maccaz]

1 minute ago, Realtalk said:

Monday 01/02

 

squats

to 260x1, 235x2, 205x2x5

 

leg press 

7ppsx3x10

 

not the best start but oh well. Next time.

why do you say not the best start? were you aiming for something different? 

[Realtalk]

Was meant to be 235x5, 220x5, 200x5 for squat working sets. Bit of a technical f*ck up in the wraps. Been doing all my squatting high bar in no wraps from September until yesterday so just gotta sit back more and get into that groove. I hit 220x5 w/o wraps comfortably few weeks ago after my offseason, do just a bad day I dunno. Was pissed yday man but looking at the big picture there is plenty of time with July being the main target for this year. No stress now. Bench in an hour!

[maccaz]

7 minutes ago, Realtalk said:

Was meant to be 235x5, 220x5, 200x5 for squat working sets. Bit of a technical f*ck up in the wraps. Been doing all my squatting high bar in no wraps from September until yesterday so just gotta sit back more and get into that groove. I hit 220x5 w/o wraps comfortably few weeks ago after my offseason, do just a bad day I dunno. Was pissed yday man but looking at the big picture there is plenty of time with July being the main target for this year. No stress now. Bench in an hour!

 

yeah learning more and more about bad days, sometimes no explanation just not happening.

next time is always better

[Wookie]

and so 235x5 gets scheduled into next week's training ;)

Actually, I give you permission to do it Friday if you want.

[Realtalk]

Tuesday 02/02

 

bench press

barx20ish, 60x10, 80x10, 100x6, 115x6, 130x6x6

 

db press 

35x8, 40x8, 45x8, 50x8, 55x8

 

flyes

3x15

 

good session. Bicep giving me a little trouble again. I actually bought a duffalo/buffalo bar recently which is meant to take bad shoulders and biceps out of the picture. Dunno if it really doing that which is dissapointing so if it doesn't I'll probably flick it as that's whole reason I bought it. Probably the only one in NZ. It's along way until July so might just have to  sacrifice some tightness in the squat and go back out to the collars I'm not sure see how the next few bench sessions go. Apart from that i felt strong today. Made a point of eating lots, I tend to eat far more when I'm at work and in a routine, it's good for the training. 55x8... I need bigger dbs

 

 

 

[jimmybro1]

14 hours ago, Realtalk said:

Tuesday 02/02

 

bench press

barx20ish, 60x10, 80x10, 100x6, 115x6, 130x6x6

 

db press 

35x8, 40x8, 45x8, 50x8, 55x8

 

flyes

3x15

 

good session. Bicep giving me a little trouble again. I actually bought a duffalo/buffalo bar recently which is meant to take bad shoulders and biceps out of the picture. Dunno if it really doing that which is dissapointing so if it doesn't I'll probably flick it as that's whole reason I bought it. Probably the only one in NZ. It's along way until July so might just have to  sacrifice some tightness in the squat and go back out to the collars I'm not sure see how the next few bench sessions go. Apart from that i felt strong today. Made a point of eating lots, I tend to eat far more when I'm at work and in a routine, it's good for the training. 55x8... I need bigger dbs

 

 

 

Duck tape some change on the ends mate, like a real 5%er. 

 

KILL IT 

[Realtalk]

Wednesday 03/02

 

deadlift

60x10, 100x10, 140x5, 180x3, 220x1, 260x1, 270x1, 240x2x8

 

lat pull down

3x12

 

sumo sldl

140x3x10

 

leg curl

3x15

 

Really good training today. Back at work, into routine, eating lots, killing it. Can confidently attribute Monday's poor session to holiday mode and lack of fuel. Anyway my 270 single and my first set of 240 below. Gotta remember my talcum powder. Those reps slowing down heaps on lock out from the drag of my legs.

 

 

 

 

 

 

[Realtalk]

Thursday 04/02

 

ohp

barx20, 60x10, 80x2x8

 

side db raise 

3x drop sets (15,12.5,10,7.5)

 

face pulls

3x20

 

tricep pushdowns

4x15

 

am switching back to benching 1x/week. My arm isn't getting better even after this massive offseason break. I'm stumped. So all I can do now is manage it. Going to change my training up so -

 

mon squat

tues ohp

wed deadlift

thurs bench

fri squat

 

squatting Monday heavy then benching the following day is no good. Anyway decision made and if that means my pec rehab takes longer because I'm halving the sessions on it per week then so be it I don't care. Ohp is painless I'm not sure why but think it's purely because of the load. 100kg ohp is ok but 100kg bench is too. If I could ohp 160 then I might not share that opinion of it being painless. Time to ice.

[maccaz]

13 hours ago, Realtalk said:

Thursday 04/02

 

ohp

barx20, 60x10, 80x2x8

 

side db raise 

3x drop sets (15,12.5,10,7.5)

 

face pulls

3x20

 

tricep pushdowns

4x15

 

am switching back to benching 1x/week. My arm isn't getting better even after this massive offseason break. I'm stumped. So all I can do now is manage it. Going to change my training up so -

 

mon squat

tues ohp

wed deadlift

thurs bench

fri squat

 

squatting Monday heavy then benching the following day is no good. Anyway decision made and if that means my pec rehab takes longer because I'm halving the sessions on it per week then so be it I don't care. Ohp is painless I'm not sure why but think it's purely because of the load. 100kg ohp is ok but 100kg bench is too. If I could ohp 160 then I might not share that opinion of it being painless. Time to ice.

 

guy at gym had this prob and just adjusted to always using super wide grip even in competition etc, thats just his standard grip now. only squats 240-250 in wraps so may not work at 300+ but is an option rather than cutting back volume?

[Realtalk]

That's completley right bro. I did this last prep and just need to get used to the super wide grip.

 

However I was thinking back then thinking about it again now. Is it smart to sacrifice the strength in the squat for the ability to be able to bench a 2nd time a week? So let's think about it, I'm looking at over 200kg bench press now so I'm probably not going to be adding 20 and 30kg to that over a short timeframe. But with my squat I expect to be able to add 20-30kg to that over a shorter period than the bench press. So optimally training the squat with a tighter set up in exchange for the slower increase on the bench press is surely a smarter move....

[BeastBuilder]

Big Totals are built on Squats and Deads with a reasonable Bench.

 

You know the answer bro lol

[maccaz]

yeah good point

im thinking in poverty bench mind set which isnt the case here lol

[HarryB]

Is it something that can be alleviated with mobility exercises around the elbow and tendons in that area and perhaps some deep tissue massage. Could be a build up of scar tissue or something else causing that tightness. 

[Realtalk]

Pec is coming along well. For those interested. Here is the 5th set of 6 reps on 140kg from today. Lost count so did 7. Arm still a pain in the arse but better than last week with the changes made that I mentioned in earlier post

 

 

 

 

 

[Realtalk]

Bench press

 

warm up

150x3x5

Slingshot 140x6, 160x5, 170x4, 180x3x3

 

flyes

 

triceps

 

[Realtalk]

Fri 19/02

 

squats

60x10, 100x10, 140x5, 180x2, 210x1, 230x3, 250x3, 230x3, 210x3x3

 

leg press

6ppsx3x12

 

leg ext

3x20

[Wookie]

Comment: 250x3 was about an 8 RPE, 250x5 was possible, above all-time PB of 245x5. 2 Weeks ago I was freaking out that I'd lost all my strength, but now I'm like "700lbs or bust"