TheGus is baaaaaaaaaaaaack!

[TheGus]

Entry #23 - 19/09/08 - Last Day

Training: Rest

Diet:

M1: 4 weetbix, 200ml trim, 1 scoop casein, 1 tspn coffee

M2: Satay sandwich, 225 grams chicken

M3: 225 grams chicken, lots of beans, sweet chilli sauce

M4: 1 protein bar, 1 scoop peashake

Last day of term today, 1 week and then next term is FULL ON! Hope my training doesn't suffer. (but I know it will) Anyway the show is tomorrow. It's going to be awesome.

[Flamer]

Hey Gus - good ,luck for tomorrow. I'm thinkin of coming for a look. Do you know how much to get in?

[TheGus]

Yup. $15 for adults.

[SoaringSwine]

Good luck Gus... Or should I say break a leg. I'm not sure. Just have fun.

[poos_n_wees]

...Anyway the show is tomorrow. It's going to be awesome.

Good luck Gus! Kick ass 8)

[TheGus]

Cheers guys.

Had a body-fat test done 1 month ago. I was 14.35% BF at 91.8kgs.

Got retested today. I am 12.67% and 91.6kgs. Dropped just under 2 kgs fat and put on over 1 kg muscle. Feeling leaner after my two days rest. Off to get ready now.

[TheGus]

Thanks for your support guys. The show was really awesome. Got good feedback from all the other guys and got a couple more photo's taken. I'll post 'em up when/if I get them. I'm really happy with my progress so now I'm gonna post up a new goal.

PS: I also enjoyed a nice big bbq chicken and bacon pizza afterwards, so good!

New Goals

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 8 at 105)

Ok so I'm gonna be doing a low fat bulk. I'm also doing a rest pause routine for the next few weeks, starting tuesday, will just do cardio on monday.

Rest-pause weight training - 4 times a week

HIIT - 2-3 times a week

Wrestling training - 1-2 times a week

Core and neck training - 3 times a week

And eating quite a lot more, look forward to my afternoon carbs. :grin:

[poos_n_wees]

omgzpicspicspicspicspics :grin:

Great to hear the show went well! Will there be a write up/report on it somewhere in cyberspace with pics too?

New Goals

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 5 at 100)

NIIIIICE :twisted:

Good luck with the new program. Looks interesting \:D/ And YAY for more food! :pfft:

[SoaringSwine]

New Goals

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 5 at 100)

That current deadlift a typo? Looking back on your log you've done more than that. Also, unless you have the same proportions as this guy:

Without using equipment you should be able to deadlift more than you squat. So either you're... a) squatting too high or b) can improve your deadlift technique/just harden up

Best of luck with your goals!

[TheGus]

I'll be the first to tell you that my deadlift technique needs work. But you're right my PB for deadlift is actually 105kg x 8 so yeah, still needs alot of work. Unfortunately, I'm only doing stiff leg deads in my new program but after that I'll probably try to deadlift twice a week to get it up.

[SoaringSwine]

I'll be the first to tell you that my deadlift technique needs work. But you're right my PB for deadlift is actually 105kg x 8 so yeah, still needs alot of work. Unfortunately, I'm only doing stiff leg deads in my new program but after that I'll probably try to deadlift twice a week to get it up.

If you're deadlifting twice a week don't make them both heavy days. That will burn you out in no time.

[TheGus]

22/09/08

Training:

4:30pm

Core

Triset

A1. Swiss Ball Jackknives

20 x 3

A2. Swiss Ball crunches

50 x 3

A3. Swiss Ball Jackknives

20 x 3

Rope Crunches

60 x 10 x 3

Hanging straight leg raises

14, 12, 10

Superset

B1. Side crunches on back extn

12 (e/s) x 3

B2. Russian twists on back extn

10kg x 30, 5kg x 30 x 2 (better form)

1 minute prone bridge, 1 min lying on back straight legs heels just off ground, 30 second side bridge e/s.

Neat little ab workout to get back in the grove, still a bit sore from bumps on Saturday.

Diet: Off

Been eating crap, but still frequently and keeping protein high. Back into the swing of things tomorrow with first rest-pause sess.

[TheGus]

23/09/08

Training

10:45am

Rest Pause Day 1 - Chest/Back/Biceps

BB Bench

60 x 10

80 x 5

Rest Pause - 95kgs x 1 x 10 (short rests, training with a partner and we were swapping over as quick as possible)

Seated Cable Row

36 x 10

72 x 5

RP - 90 x 1 x 10

BB Bicep Curls

30 x 10

40 x 5

RP - 50 x 1 x 10 (these were fucking hard)

Flat flies

22.5 x 10 x 2

WG chin ups x 5

MG x 5

CG x 5

Note: Chest was still fine after the bench so added the flies in there and the chin ups just cause I love doing them. I've got the shakes in my left arm so typing is a nightmare!! Will go up in the bench next week, I think this routine will be great for my strength. :grin:

Diet:

M1: 5 weetbix, 200ml trim (will probably change to light blue or blue), 1 scoop casein, 2tspb coffee.

M2: 2 scoops peashake, 1 powerade.

M3: huge bowl of stir fry veg, 160 gram poached chicken breast, 1 protein bar.

M4: 2 protein bars, 1 lite yoghurt

M5: lotsa beef, vegges and a medium sized serve of mashed potatoes

M6:2 scoops casein

[Varven]

If you are able to hit 170kg on squat, 200 will be a decent deadlift target.

Stiff legged deads are great... if you do use another deadlift day, as soaring swine said, dont go heavy on the same ex's... try a few other ex's that assault your glutes/halms/lower back:

snatch grap deficit deadlifts: Stand on a weight plate, use a snatch grip and perform the deadlift for slightly higher reps. After 4 - 5 weeks increase the height your standing on by using 2 plates.

Good mornings: Pesonally I loved these... learn to do them with good form, (and your average gym pt, usually hasn't heard of this ex and is paranoid about it, at least in my own experience), hitting these at 5 - 10 reps I found to be great!

Pull throughs on a cable machine.. I know most pl'ers like OB seem to do these, so if you dont know how, just ask on here.

Box squats that are just below parallel.

... See heaps of stuff that if you add in and work on your deadlift form, I am certain that 140kg x3 will soon be 180kg x3 !!

[TheGus]

Cheers Varven. Some good advice there.

I just wanted to note at the show on Saturday I was the fittest I have ever been in my life. So I'm definately going to keep the cardio up and try to put on size, if I don't make gains or continue to lose weight I'll drop it back a bit and up the cals.

[Varven]

Awesome. when do we get to see pics and videos from the match

[TheGus]

As soon as I do man haha. It shouldn't take much longer, we've got a photographer who takes like 1,000 shots a show so it takes a while to get them.

[teamfatboy]

Glad to hear the weekend went well, and looking forward to seeing progress on those new goals - something to work on over the summer, eh!

keep it up :clap:

[TheGus]

Being curious as to how much protein I'm getting a day I figure I'd calculate it for today, so I've put this up and I'll just fill it in later.

24/09/08

Training

11am

Rest Pause Day 2 - Quads, Hams, Shoulders, Triceps

Squats

60kg x 10

80kg x 5

RP - 145kg x 1 x 10 (holy fark, I was near failure 5 reps in, this was so awesome)

Smith Machine Military Press

40 x 10

60 x 5

RP - 80 x 1 x 10 (even harder than the squats, just kept getting stuck at the bottom, spotter helped from there then it exploded up)

Stiff Legged Deadlifts

60 x 10

80 x 5

RP - 100 x 1, 120 x 1 x 9

BW Dips

15, 10, 12

Hindu Squats

50, 30 (ATG)

My lower back is on fire, somebody put it out. And I had jelly legs leaving the gym.

Diet

M1: 6 hi-bran weetbix, 300ml trim, 1 1/2 scoops casein = 58.2g protein

M2 (40 mins pre-workout): 1/2 banana(other half bruised), 200ml trim, 1 multi, 4 fishoils = 7.6g protein.

M3 (Post-workout): 2 scoops pea protein (gemma), 1 powerade = 52g protein

M4: Left over beef, mash and veg. IDK how much protein, I'd guess 25 grams (but atleast 15, so we'll say 15). Was a decent amount of beef. 1 protein bar. = 29g+ protein.

M5: 215g chicken, 3 pieces molenburg, little bit of PB. = approx 47g protein

M5.5: protein bar = 14g protein

M6: 150 grams chicken, lots of leek risotto and rice. = approx 30g protein

M7: 2 scoops casein. = 42 grams

So total for today was approx 280 grams of protein. Not a bad effort I don't reckon. :grin:

[biggurl27]

Yeah don't eat the manky narnies :nod:

[TheGus]

Ugh I'm so buggered from that workout. Can barely function.

[poos_n_wees]

My lower back is on fire, somebody put it out. And I had jelly legs leaving the gym.

Love this :twisted:

Great job on the squats!

[TheGus]

Thanks. I'm buggered today, hope I'm all good for cardio tomorrow. :wink:

[AK]

Nice work on the squats :clap:

[TheGus]

Cheers guys. My back is pretty sore today, might have had too much ROM on the stiff legs and strained it. Taking it easy today, not doing cardio this morning but might jump on the bike tonight.