half human/half machine - downloading training data...

[Android]

how come u stopin afta dark carbs alredy?

because I'm fat :-)

Nah carbs after dark are the first thing to stop when cardio begins. gives you zero carbs and energy by the morning so burning fat stores kicks in quicker than if you ate last night and had carbs in the body for energy.

you know if y9ou eat the night before then the first 25 mins of cardio is just depleting the carbs energy....waste of good fat-burning time imo

this process works for me very well I'm just starting it 6 weeks earlier than I did last year to get bf lower on stage

[Android]

Ummed and ahhhh'd about going to the gym today and in the end I went. Glad I did as the mind was trying to persuade me not to go. Not going would have meant only one Leg workout a week, this time I got my 2nd one in - stoked!

Went in with a plan and straight into Lying Leg Curls. Couldn't rep out as many as I wanted each time due to lactic acid, first set 25 reps, then 20, then 15, man I wanted to do 100 reps in 4 sets this was taking ages. I did 6 sets to get to 100 reps and a light'sh weight.

Leg Press next, wide-as stance and high on the plate to hit hammies where it hurts. no big weight stayed with a measly 120kg. 25 rep sets, sometimes just reached 20, final set did 30. I went from all the way back to all the up and stright leg. Not a lock-out, well maybe if that's what a lockout is, but I went sraight legged and the hammies burn when I do and I can squeeze the quads as well. Troy Avles squeezes his Quads on the Leg Press as if he is on stage...so when he's on stage squeezing them hard all the time is a breeze so I've been doing this for the past year and I still don't look like Troy - wtf.

Next up was a machine where you place one foot on the ground and one foot on a plate and push it behind you, it's a Hammy glute machine. Did 3 sets of these and squeezed squeezed squeezed. I'm determined to turn up with wicked Hammies!

Standing calf raises were next, little bit heavier than normal with rep range 12-15. I switched the sets up a bit, some pausing in the middle, some rapid pumping, some slow steady full reps. Ouch they hurt after all of those!

Next up a couple of seated calf raises nothing special here, 40kg on the machine.

Finally standing leg curls I pumped out x3 25 rep sets, then went heavy for 8 reps each leg which I never do for this machine, which is why I did it.

Now it's time for a meal, my last carbs of the day, all I will have after this meal is protein and fats (almonds). I've said goodbye to Burger King burgers and soft cones and coke for good. And no more subway either in the middle of the day. Clean carbs, meat, good fats.

Still 112kg today have held this weight for a week now, gains I make seem to stay with me but now it's clean-up time I'm prepared to watch the weight drop. I have a gut on me like you wouldn't believe from the GH (no just kidding!) from the amount of food I have shoveled in during bulking.

[Android]

Arms today with luv.me.oats and she;s looking great, just 2 weeks until her Aussie debut, go hard girl!

My pre-workout was a double-serve of iSatori H+Blocker, a must for any arm workout if you want to workout without the pain of lactic acid.

we started with the tricep pushdown machine and I was repping in the 25-30 range, just squeezing hard at the end of the movement. First exercise is always a bit painful.

Next up we did tricep cable pulldowns with the v-bar. 25 rep sets were what I was aiming for, sometimes more, sometimes less.

Next up was cable kickbacks super-setted with cable curls to warm the biceps up.

Then incline (lying face-down) supinating dumbbell curls for strict bicep peak work. This one hurts!

Then hammer curls, dumbbell kickbacks, and concentration curls.

All done, covered Arms really well and my PW shake is the only carbs cause it was dark when we finished. I'll eat an apple maybe tonight if I feel like I need something but otherwise sticking to the plan.

I think my body hasn't worked out I'm on no carbs after dark it's put on another 1kg wtf - 113kg. I had a nap after lunch (workout at 4pm) and felt good throughout the entire workout which lasted over an hour.

When I got home my Arms measured 19 inches, they are 18 when cold. My Legs have increased an inch since last year they are 26 inches now when cold, probably 27 warmed up. That's up from 25.

I will aim for 20 inch arms which is larger than the Grecian ideal for my bone structure but not overly so. I will try my hardest to get my Legs up to 28 inches. Calves are close, chest definitely already there so I am happy with my symmetry for the Nationals if I can bring my Legs up further.

[Android]

Thought I'd go through my phone calendar and see what I've done in the last month, each day is a new line:

12th April

Triceps

REST

Hammies

REST

Chest

Quads Calves

Middle Back

Arms

Shoulders

REST

Quads

Back

Arms

Hammies Calves

Chest

REST

Shoulders

Back

Legs

Triceps

REST

Biceps

Legs

Chest

REST

Shoulders

Back

Hammies Calves

Arms

REST (tomorrow)

Looking at that can see I've changed from 5 days on then REST to 3-4 days on then REST.

This is where I went from 109kg to 112/113kg and the reason is food and less workouts.

I take a single-serve protein shakes with some meat meals. This was after I went over the digestion of meat and how there's a 2hr window of NO protein in the body if you eat meat every 3 hours.

I have also split my double-serve shakes with 1 WPI and 1 Casein scoop (except at night). Morning I have this split serve as it's not until I get to work that I eat meat.

It's interesting for me to look back on the facts, I can see how easy it is to just go to the gym every day without a proper REST. I can recall feeling a bit over-trained a few weeks back too...wonder why geez!

Last month I did this very same exercise and pointed out that I had areas to work on. Triceps was one area and I've done 2 workouts just for Triceps and 3 Arms workouts this month. same for Hammies with 2 Hammie workouts and 3 Leg workouts.

Haven't worked the back as much as I would have liked. The following month I will focus on Back and Legs more than ever

[startinfromscratch]

hey bro do you rate that h-blocker stuff?

have looked at it before, but morph did nothing for me, so was a bit dubious of isatori?

[Android]

hey bro do you rate that h-blocker stuff?

have looked at it before, but morph did nothing for me, so was a bit dubious of isatori?

Yeah Morph is not only over-priced but an under-achiever too.

H+Blocker blew me away when I did Arms, after the first exercise the bicep goes numb on this stuff (needs 2 scoops though for 200lb+ guys) and with numb biceps you can pump out curls all day long seriously.

Other than that it's average :-| If you like pumps it won't do that, if you want more strength it won't do that, but it will give you slightly better endurance so you aren't poked at the end of an hour.

Kind of subtle experience though -some like it, some don't if u know what i mean,

How was Les Mills for you mate?

[Lamborghinilova]

So if you use H+ Blocker, can you do too much?

If that makes sense.

Basically, i am of the understanding that if you do too much exercises fior a particular muscle, it won't recover properly, but would that be a high risk if you weren't monitoring how many reps you did, and just went to failure?

[Android]

Tonight was good old Legs.

They had been worked on Saturday too, Hammies and Calves, but there was yesterdays REST day in between so pretty happy working them again.

Did squats first up, no big weight just got up to 100kg and sat there for a couple fo sets, 12 reps each and squeezing the thighs as I came up. The deep squat for me as I am rising starts off at the knee, tear-drop, and works it's way up the thigh as I rise, the squeeze at the top really works the upper thigh for me whic I want to improve for those side-shots. The squeeze also drains energy from the muscle so 100kg feels like alot after 10-12 reps. (that's my excuse for light weight anyway).

Leg Extensions next and again I just squeezed out the reps very thightly and even held the position out for 2-3 seconds.

I super-setted some Hack Squats in with these, down to the bottom as always with light weight. I do go heavy with this sometimes, but not today the rep-range was 20+ for each set.

Next up and finally (yes I know, short huh!) standing leg curls. This we did heavy for a change, really tightened up the whole leg to move the weight, final set was 12 reps, then dropped weight and 12 more, then dropped weight and 12 more. This really worked well tonight for hammies I think, heavy weight stimulates some of the hammy but its helped by the rest of the leg, then dropping to lighter weight I can concentrate on curling up just with the hammy which by now is poked. The last drop-set was to super-light weight and was to drain the muscle.

post-workout shake was the only carbs for me, got home to cook a bowl of steak.

Will down a double-serve Casein shake before bedtime

Ohh, was just approaching 113kg tonight on the scales. In all honesty it's equivalent to 110kg in the morning naked (dont think about it, you'll be sick)....but as I am trying to put on size I always post the heaviest weight I can see on the scales :-)

[Android]

So if you use H+ Blocker, can you do too much?

If that makes sense.

Basically, i am of the understanding that if you do too much exercises fior a particular muscle, it won't recover properly, but would that be a high risk if you weren't monitoring how many reps you did, and just went to failure?

Depends how you eat and how anabolic you are.

I would do as much as you can in the time available (don't stretch out the time) but try and fit more in.

On H+Blocker you can do some cable curls for the peak, then between sets hit the preacher machine for the lower bicep. Fit in twice as much work on the bicep.

But eat bloody good before and after and let them grow before hitting them again.

The thing I like about this supplement (I think it's average but I do like it), is that you can do a workout the day before without it and give 110%, and then take it and do a workout and still give 110%...but your 110% the 2nd time is way better than the 1st time. Lets face it, ask anyone on the forum and they'll all say they go hard out in the gym. They really are there's no doubt that they don't. But 110% with and without heightened carnosine levels is way different. It helps you squeeze the shit of your muscle, you are trying as hard as you were before but you're able to squeeze the muscle harder, that's the job of carnosine.

Creatine is the same, 110% effort off and 110% on creatine is different. You're able to rep out an extra rep physiologically, creatine doesn't make your effort increase, it makes your body able to work harder for the same 110% effort.

The effect is like the tail wagging the dog...ohh shit I'm rambling sorry man it's just my thoughts written down, make of it what you will

[Lamborghinilova]

Ok, thanks for that.

would you stack Creatine with H+ Blocker? or would you reccomend alternating between that two? or "It depends"?

[startinfromscratch]

yea i have decided to join LM, but will wait for my current membership to finish (end of june). Cant wait tbh...

ive thought about the h+blocker, but i am training in low rep ranges (6-8) and (8-12) so wonder if itd be a waste. but i might give it a crack...

[Android]

Creatine, yeah they recommend you do it too.

Not much lactic acid from low reps or endurance problems so perhaps you'll both find it ...useless. Your call :-)

[Android]

Shoulders tonight. Since we poked our front delts last time we did mostly side and rear.

First up was front press though to at least wake up the front delts and the rest of the shoulders. 30 rep sets really warmed them up, could feel a deep muscle pain coming on which told me they hadn't quite recovered and I was working sore muscle too early.

Straight on to pec deck for rear delts, we did 6 or 7 sets I forget. Did first 4 sets with seat average height and straight arms, then realised my triceps were hurting more than my rear delts so dropped the seat and used bent-arm. Finally hit the rear delts well and truely here, lighter weight too.

Then it was side lat raises with dumbbells, I do these strict and was hitting 20+ reps with 10kg.

Next was bent-over side raises for the rear delts again. Did lighter weight but after 3 sets.

Finally I finally I did a bad-ass set of rear delts followed by side delts, drop-setted each one. The purpose of this is to poke the rear delts completely with a drop set, then do same with side detls and what happens is the rear delts (poor things) get brought along for the ride and get poked even more.

So rear delts first with 10kg for 12 reps, then 7kg for another 10 reps, and another 10 reps with 5kg. Then sit upright and repeat with side raises.

My shoulders tightened right up and I know this was a good hard workout. When I look at my shoulder the rear delts rises higher than before which is awesome! I can't explain how different having good rear delts makes you look standing next to someone with none.

Each day I am in the car going to work and back home I now do 3 things.

I throw my shoulders back and lift my chest, tighten my abs, and flex my arms alternating each arm with a squeeze. I have tinted windows so it's safe to say I only look like a dork from inside my car :-)

Holding the chest and shoulders up is posture, the stomach in is training to hold it in for a long time (on stage) and with chest up and stomach tight it's quite hard to breathe, have to breathe in the top part of lungs only.

The bicep squeezing is to work on the peak, I want to stimulate the muscle under the bicep and this morning upon waking up my bicep was 18 and 1/2 inches cold.

[Android]

Big Back workout tonight, from a very limited number of exercises.

We did things differently again, starting with dumbbells rows each set was supposed to be 30 reps with 15kg, 20 reps with 25kg, and 10 reps with 35kg...that's half the set, then down to 25kg for another 20 reps, and 30 reps for 15kg.

It didn';t quite work out like that, for starters we never went below 25kg,p and we did need breathers between going up the stack and down the stack. Total reps for this exercise were 150 reps.

Next exercise was lat pulldowns, wide-grip. I've been working middle back this last month but now I wanted lats so sat upright and used elbows and lats to pull the weight down. We worked up to 210 when Moe came over behind me to watch...so had to drop-set while he was there...I had to :-|

Lastly we did seated rows on a cool machine, went down to the stack and I kpet lats 'active' the whole time until the last heavy set.

Short workout took an hour we easily did 400+ reps and each one worked up to a heavy weight, this is like doing high rep work and heavy weights together and I loved it!

Am a clean 112kg so no carbs after dark is stopping me from gaining weight especially fat, so quickly. I had a can of bakled beans and hour and a half before my workout, then an hour before I had a scoop of protein, pre-workout was 2 scoops of H+Blocker and 1 scoop of Superpump250. I drank SizeO during the workout and had the usual double-serve shake with glucose posat workout.

Now am having 350gms cooked steak for dinner (just the steak) and then before bed will have a double-serve of casein protein.

Oh today I had 750gms of prime beef mince as my meat during the day, pretty easy to eat and tasty. Brought 6kg of chicken this afternoon from Mad Butcher was $10.99 /kg breasts with skin on - cheap!

[Gym rat]

Very nice back train by reading your post Android that that got me fired when I back on Friday.What is the name of that cool machine that used while training back?

[Android]

Very nice back train by reading your post Android that that got me fired when I back on Friday.What is the name of that cool machine that used while training back?

I don't know GymRat. It;s like the seated cable row except it has these mechanical arms. I haven't seen it before but if you sit on a seated cable row and can adjust the cable to be high up it is the same movement...can check it out when you're up in Aucks ay

Good luck on getting all fired up for tomorrows Back workout - go HARD! 8)

[Optimass]

Only 3kg between us tinman ... and you're eating a shit load more too. Should pass me by in no time :nod:

[Android]

Today was supposed to be a REST day.

Went to the gym and did Triceps and Hammies as catch-up workouts. I had a nap 4:30 - 5:30 today which is my bodies way of saying...REST!

We super-setted a couple of tricep exercises, then super-setted hammie exercises, then back to tricep pulldowns to finish off. Sounds like a quick workout ay? Nah first set of pulldowns was a 100 rep set. Subsequent sets were alternating high rep with heavy low rep with very little rest between sets.

This workout was really good I've never done this combination before. Not sure if tomorrow will be a rest day I am amping for some chest work it's been over a week now since the last chest workout. Last one was quite heavy with 55kg dumbbell presses so this one will be high rep flye type work for pumping up the chest.

Am getting bored with the same diet so shopping tomorrow I will change things up a bit. I have done no carbs after dark for a week now and feel less bloated and I think it's time to drop some carbs from my daily diet and replace the calories with fats instead. I will go back to the small container for rice next week. Losing weight is going to play with my mind so I will take measurements to ensure I don't lose size. Don't have a bf test just know that it is ...FAT lol

[Mr.Goodcat]

Android.

Do you have any Pictures of your current progress. I have been following your journal for a while and would be interested to see the changes you have made however big or small.

[Android]

Android.

Do you have any Pictures of your current progress. I have been following your journal for a while and would be interested to see the changes you have made however big or small.

Will get someone to take some tomorrow or early next week.

Have worked on Back in the last month so am keen to see myself how the middle traps have come along if they do show up under my fat, cheers

[Android]

Weekend food for me has been steady and will be 8 good meals.

I've recorded the amounts as I have had no carbs after dark for over a week now and ready to now switch from high GI white rice to kumara as my staple carb during the day.

I cooked 1kg of kumara and 1kg of chicken this morning and it's gone before dinner time :-| so it's oats for dinner.

All weights are raw weight and differ when cooked, this is until 4pm today:

M1:

150gms Oats

x2 WPI/WPC shakes

M2:

250gms Chicken

250gms kumara

M3:

x1 WPI/WPC shake

250gms Chicken

250gms kumara

M4:

50gms Almonds

250gms Chicken

250gms kumara

M5:

20gms raisins

x1 WPI/WPC shake

250gms Chicken

250gms kumara

The protein shake at the start of a protein meal is something I heard Moe used to do and I've done it now for 3 weeks. It's easier now that I don't have carbs after dark but it was hard to add them in with the rest of the food to begin with.

There's a good reason to do this I don't know if Moe knew this or not (he probably did)....

But regular eating of protein and your body synthesizes a certain amount.

No more protein you eat will help your body synthesize more into muscle. I get gassy or my gut bloats up if I eat more than my body can deal with.

But a protein 'spike' from whey actually wakes up the body and it synthesizes more protein than normal, that's more muscle!

Also, if you eat every 3 hrs and it takes 3 hrs for meat to digest before it's ready for absorption, then between meals there is a 2hr window of no protein in the system. This is because with Meal 1...after 3 hrs of digestion the protein is in the body within the 4th hour, but the 2nd meal you eat at hour 3 still has 2 hrs left of digestion before it will be released.

So I concluded that a WPC shake with a protein meal will help solve that, it will at least supply some protein for some of that time.

References:

Published from the Journal of the International Society of Sports Nutrition

International Society of Sports Nutrition position stand: protein and exercise

http://www.jissn.com/content/4/1/8

Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes

http://www.jissn.com/content/3/1/7

These are a long read I'm sorry

[Android]

Android.

Do you have any Pictures of your current progress. I have been following your journal for a while and would be interested to see the changes you have made however big or small.

You're in luck I did some quick videos of current progress

My Back

http://www.youtube.com/watch?v=13X3f0mhVek

My Chest and Arms

http://www.youtube.com/watch?v=Kk0L3V3JSYY

My Legs

http://www.youtube.com/watch?v=Fyq9KWO337M

Looking at this for the first time I was rapt about my middle traps coming up, those exercise tips you guys shelled out worked.

I have an inch to go on my arms, so will go for a peak (still trying they don't pop into view for the rear double-bicep pose!) and some more tricep too.

I have an inch to go on my Legs, Hammies preferably but also on top of Quad so the side pose looks more daunting.

Apart from that I think the fat needs to come off before I can make out anything else major lacking, if you spot something let me know.

[1day]

:clap: lookin massive mate, not lookin foward to standing nxt to u on stage :?

[Gym rat]

Looking massive also looking forward to training with you when I come to Aucks.

[startinfromscratch]

awesome bro, awesome. :clap: