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

[Gym rat]

How long are your rest peroids when doing 2x25?

[Android]

How long are your rest peroids when doing 2x25?

30 seconds tops, just enough time to have some water and get my breathe back mate

[chickenman]

hey android

i see in a few of your posts you have panadols before a workout ,

just wondering the reason for this????

cheers

[Android]

Ok I skipped yesterday and made it a REST day as it was pouring with rain outside ad was de-motivated.

Instead I went to the MadButcher and brought alot of chicken.

Today I did go for Hammies and Calves.

First up was the Leg Press. Every Leg workout gets either the Press or the Squats (sometime both too). So today warmed up on 80kg for 30 reps, the 160kg for 15 reps, the 200kg for 12 reps, then 280kg for 8 reps, and finally 320kg for 7 reps. I used wide stance and high on the Plate for the the inside Hammies but the whole Leg gets a workout really.

Lying Leg Curls next and I picked 1/3 of the stack as a warm-up for 20 reps. My warm-up was hard to reach 20, at about 18 I thought that was all I could do but had the number 20 in my mind....ouch.

The 1/2 stack for 15 reps, I decided to slow down the eccentric part of the movement and it hurts to do this. It hurts my Hammie because I'm a bit of a girlie with pain but that's cool I'm secure enough to admit it :-)

I jumped down to 2 plates short of the stack and did 3 sets of 8 reps. It was painful after each set and I gave myself a good rest in between. Not sure of the exact time probably close to 1 and 1/2 minutes.

Next up were the seated curls. I picked an average weight and pumped out 3 sets and found this painful and my Hammies were weak after the lying leg curls already.

Finally calves, I warmed up with seated calve raises and 40kg, pumped out 30 reps. My calve felt like they were cramping but I ignored that and just tried to avoid cram,ping them further. I threw on another 20kg and did 4 good sets of 15-20 reps, supersetted with standing calf raise pumps. I pumped the upper movement of standing on my toes and squeezing at the top, 20 reps each time.

MY calves blew up and were rock solid 17" when I got home. With only 9" ankles they stick out pretty well despite not being the same as my arm size which is 19".

I think describing the weight and the reps is quite meaningless personally in my Journal. It might be good if I was reading it but for others it doesn't really describe the intensity or volume of training I do so here's a good way to describe it.

I sat on a bike 5 minutes after my workout with the intention of doing some cardio right. And I keyed in my weight, my age, my goal of fat loss. It says 65% max heart rate is fat burning range which is 122 BPM. Last year I would do that or 125 BPM on the treadmill so it's pretty accurate.

I jumped on the bike and it said straight away my target heart rate had been reached...and for 5 minutes the pedaling had hardly any resistance and I'm still at 120 BPM LOL...that's how intense I trained today :-)

I've eaten less carbs this weekend than usual,

[Android]

hey android

i see in a few of your posts you have panadols before a workout ,

just wondering the reason for this????

cheers

It's to reduce the lactic acid pain I get, especially when I do bicep curls the pain can be the factor that stops me from doing more reps but I want muscle failure to be the factor that stops me curling another rep. The pain isn't bad pain in that ignoring it will lead to injury, it's just lactic acid buildup/ ammonia

[boostinggtir]

Cool, was just about to ask the above.

[Android]

Today I cut back on my carbs during the day for the first time.

I did this by changing back to the smaller container I used to take filled with rice before I upgraded to the current big one.

It was Shoulders tonight and just one day of less carbs didn't make a difference to my energy levels. Got a couple of comments at the end of the workout about big I looked... head swoll!

We did a good heavy workout with medium reps (15) per set and 4 working sets each at that level.

First up was a seated side raise machine. warmup is always about 30 reps and we did a couple more sets down the stack before hitting our groove at a heavy weight for a few sets. Last couple of sets it was rest-pause at 10 reps. This is what Ronnie does, he picks a weight he can only do 8-10 reps on and does 15 reps by getting those first 8-10 out, then rest, then gets out another 5 or so.

So it's not like I am picking a lighter weight to do 15 reps, the weight is too much for 15 reps but I still get 15 out with a rest-pause.

We moved to a HammerStrength shoulder press machine and worked up to 35kg each side...by accident. My training partner threw 2.5kg plates on the side and I said that's too embarrassing I only want big plates on the machine (I really do I never use the small increments...ever). So he threw on another one just to rub it in which made 35kg each side LOL. We did 4 sets of 15 reps each set and it was hard to do. A rest-pause was required last 2 sets.

Next up was dumbbell side raises, 10kg first and again more than 20 reps to warmup the movement then straight to 15kg. Not super-heavy but after 4 sets it was hard to get 10 reps out...actually only got 9 last set so dropped to 12.5g for 5 reps, then 10kg for 4 reps...ouch!

Then we supersetted rear delts on the pec deck with shrugs with cables machine. This really blew up my shoulders and traps nicely and I realised I looked ok for 3 months out (with a shirt on anyway!). We hit 4 sets each with no rest between any of the sets.

Finally I did front raises for just 2 sets until exhaustion with the 25kg plate. Got 25 reps out the 1st set , and 15 reps out the 2nd set....done!

Felt good, will take same restricted amount of rice with me tomorrow...will also weigh it if I remember to and work out how many calories I'm taking etc soon. Step 1 is just restrict the excess so that by the end of the workout I have nothing spare.

[Android]

Back tonight and I decided to do a complete back workout whereas I have been splitting them. No reason other than I wasn't prepared really.

We started with a three-way...yeah that's right ;-) 3 exercises supersetted, not sure of the technical term is it giant set or something.

The 3 exercises were all Hammer Strength machines, lat pulldown, seated row and shrugs (which I had done yesterday with Shoulders).

We did 4 sets of these with the same warm-up weight on each machine. The first set was 15-20 reps, the last 3 were 10-12 reps.

We were already buggered and gasping for air at the end of this wicked tri/ giant/ whatever sets!

Deadlifts next and I couldn't be bothered warming up adding a plate at a time so we did 100kg warmup, I stopped after 15 easy lifts. Then another 2 plates for 180kg and I pumped out 8 quite easily but exhausted, my heartrate was up from the first lot of exercises and I never really let it drop.

Dropped 40kg off and repped out another set before having enough of deadlifts they weren't hard at all tonight.

Over to the seated row machine and 4 sets of 15-20 reps nothing special nothing super heavy.

Finished off with 5 sets of hyper extensions with a 5kg plate, 10-12 rep sets and the lower back was exhausted.

Had recovered in the upper back by now and could have done another few exercises, will go back to splitting the Back next time as it' must be getting stronger from that and able to withstand an hour quite easily.

Weighed in at 111kg tonight :-) dropping fast and furious.

Measured my food today (raw uncooked weight) and worked out the profile, this is a low carb day for me by 400 calories, it will go lower I just don't know yet how low as I am bigger than I was last year so the same numbers don't apply.

Food----------Weight-----Carbs-----Protein-----Calories

Oats ---------200gms-----120gms---------------480

WhiteRice----200gms-----160gms---------------640

Chicken-------1.3kg-----------------200gms-----800

Shakes-------x8---------------------200gms-----800

Glucose-------80gms------80gms-----------------320

Total----------------------------------------------3040

I had 2 more shakes than I normally do today as I ate 200gms less chicken.

The glucose was in bottle of V pre-workout and in post-workout shake.

I calculate 200gms of raw chicken is 30gms of Protein, if it's more than that then bonus, also don't include incomplete proteins from Oats and Rice etc.

2gms of protein per lb bodyweight is what I always try and maintain regardless of bulking or cutting. It may be excessive for bulking but I don't go super-high with calories like some do so I think I need all that I eat.

That's it :-)

[Gym rat]

I think you mean tri sets Android when doing three excersise in a row.

[Optimass]

111kg ... pretty solid mate. I'd say you are quite a bit bigger than last year based on how you looked at the aucklands. Your chest is pretty thick. Are you going to fully drop out the carbs /strip and load up into the show or do a slow taper?

[Optimass]

I think you mean tri sets Android when doing three excersise in a row.

GR i think the technical term is "Ménage à trois" not an easy set to pull off on restricted carbs :nod:

[Android]

111kg ... pretty solid mate. I'd say you are quite a bit bigger than last year based on how you looked at the aucklands. Your chest is pretty thick. Are you going to fully drop out the carbs /strip and load up into the show or do a slow taper?

I think I've left it as late as I can to be cutting.

I'll be working to find my lowest carb without overdoing it and see how much I can lose pharmaceutically. I'll b/f test myself soon and work out at 1% per week drop when to start cardio to come in at a low %. I may start cardio very soon.

So it's a taper, 12 weeks out isn't that slow though, and I will start carbing up in the last week of course so I am as full as I can ever be on stage.

Just uploading a vid of my Back as we speak will post the Youtube link in 5 mins. I really just use these vids to see my back thickness in the light. I am trying my hardest to bring up my lower traps etc and not so worried about width. So I am always looking for big-ass bumps ;-) I think I see some

[Android]

Got it up there - sweet as

[boostinggtir]

Wide as a house. Yea stating to get that pipe look on your traps, its a good look.

[Gym rat]

Looking good Android also good size on you back as well and looking wide

[1day]

:clap:wicked mass, ur gona look solid wen u strip it down dude.

[biggurl27]

Looking good :wink:

[jono]

Nice work.. large and in charge..

[Android]

cheers guys

Tis a REST day today and I only ate half of my rice and up'd my 9-5 meat meals to 1.3kg chicken.

The $120 I spent on Saturday on chicken....less than 1kg left! so after work I went to Mad Butcher cause optimass mentioned the special and brought another $80 worth which will last until early Sunday I hope.

Came home and was motivated after getting my video up on Youtube last night to start cardio. I have the urge to see what my Back looks like without the layer of fat covering it.

So went for a small jog reckon it was 3km and 20mins just to get things started. The front of my lower leg hurt a bit and halfway around the inside of my legs started chaffing. So I shortened my stride right down and ran with my legs opened wider (sounds gross or weird don't it) to stop the chaffing. Don't want it getting worse so didn't man up and ignore the raw flesh rub.

Got home and sure enough it looks like a graze down there :-|

That's cardio! Will do another on Saturday, maybe earlier will see how the inside leg goes but I've started and that's the main thing!

2 more meat meals before bedtime, probably a shake in between, and nothing but sit back, relax, and watch TV tonight.

[Gym rat]

You are going to look wicked when you are a week or two out from the show.

[Android]

I'm taking a month off this forum guys sorry, Small shouldn't have been banned.

I can remember BlackHulk said somewhere for us to ring him personally in his long rant. I now can't find the post as alot have been removed and edited but I remember it vividly as I thought then what an idiot the guy was (happens quite a bit tbh).

In that instance I can't see a problem with posting the number so I'm taking a month off.

[laurasaur]

I'm taking a month off this forum guys sorry, Small shouldn't have been banned.

I can remember BlackHulk said somewhere for us to ring him personally in his long rant. I now can't find the post as alot have been removed and edited but I remember it vividly as I thought then what an idiot the guy was (happens quite a bit tbh).

In that instance I can't see a problem with posting the number so I'm taking a month off.

Yeah I'm taking a month off too.. I'm pissing my self laughing reading most of the drivel on here and its wasting time that could be spent doing more productive crap.. toodle-os

[djhaz]

I love reading your journal Android, great information! One of the good guys on this site who's always willing to help. Will be sad to see you go.....I'm hoping its just one month....

Take care

[1day]

I'm taking a month off this forum guys sorry, Small shouldn't have been banned.

agreed, id take a mth off too if i wasnt bored outa my tree at work and needed to find sumthing to do. :roll:

gutted to miss a bit of ur precomp training/eating plan etc, but look forward to ur return and a progress update.

[Pseudonym]

I'm taking a month off this forum guys sorry, Small shouldn't have been banned.

I can remember BlackHulk said somewhere for us to ring him personally in his long rant. I now can't find the post as alot have been removed and edited but I remember it vividly as I thought then what an idiot the guy was (happens quite a bit tbh).

In that instance I can't see a problem with posting the number so I'm taking a month off.

For the record, Small has NOT been banned. She's been suspended and will be allowed back in a week. I don't recall any invitation from BlackHulk, but there's been so much rubbish posted lately I could easily have missed it. Regardless, the problem is that Small was clearly warned that a personal vendetta had no place here, but she chose to continue with it. In light of this, her account was suspended for one week. I'm sorry if that upsets people, but I just don't have time to keep cleaning up the mess.

Hope you come back soon, Android.