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

[Android]

Today did Chest with a TP, same ones last Chest day.

There's no way I can do high rep work in an hour with 2 people so we did the usual.

I got there early and did 30 rep warmup on shoulder press machine, then 2 sets of 25 on the seated chest press machine. Now I'm warmed up.

Flat bench dumbbell press first and warmed up with 25kg for 15, then 40kg for 12, then another 12 with 50kg. Then a final set of 6 reps with 62.5kg.

Smith machine incline press next and warmed up with 1pps, then 2pps, then 3pps. 2 final sets were drop sets from 2pps to 1pps.

Seated chest press on a HammerStrength machine one arm at a time. Just put 40kg on each side and did 3 sets of 12 each side.

Incline dumbbell flyes next was 15kg then 20kg for 3 sets.

All done.

Cardio was awesome!

Cross trainer I went up 5 levels in fat burn mode. So it's 4 mins on level 15 jogging, then 4 mins on level 20 stair climb until 30mins is reached. I think I am addicted to stair climbing lol

Heart rate was 130+ the whole 30mins and left dripping sweat everywhere, left gym hungry as usual and out of BCAAS.

I have BCAA powder but it dont mix with water so I have ordered a capsule maker and will make my own. Have some ideas of other capsules I want to make so will order the powders in sometime soon.

[soundsgood]

Oh I'm jealous, would love a stair climber at Flex. Am petitioning for one at the moment! Used it for prep in 09 and it hits the hammies and Glutes like nothing else.

Is your BCAA powder really foul tasting like most? Would work way better in capsules.

Looking forward to the Android range of Supplements \:D/

[Gym rat]

I am also looking forward to the Android supplement range coming out as well \:D/ \:D/

[Android]

[Android]

Great Arms workout today. Supposed to be Quads but put that off to tomorrow as just doing half day to get out of city early.

At end of session measured my guns and they are 20" which was my ultimate personal target as it fits the Grecian ideal for my height.

I took Nurofen Plus pre-workout with x2 Beroccas as am off pre-workout supps until comps done.

Started with tricep bulking exercise, close grip presses. Did smith machine and just 1pps. Got 25 rep sets out, slowed the pace down and squeezed the reps over a few more sets until 100 were done.

Next up was v-bar cable pushdowns. I did 1/3 stack and first set managed 100 reps. I love codeine in Nurofen Plus! No lactic acid pain to stop me but last 20 were hard. Triceps were blown up bigger than ever, then finished off by doing another 50 reps at 1/2 stack over 2 sets.

Seated pushdown machine next and was doing 1/3 stack then 1/2 stack to get 100 reps out in total.

Biceps next I did seated supinated curls with 10kg. Got 60 reps out over a few sets to warm them up then did 4 sets of 10 reps with 20kg.

Next did 3 sets of concentration curls one arm at a time with 10kg, with no pain and squeezing the he'll out of each rep 20 reps until failure was good (for me).

Changed back to Triceps and did 10kg kickbacks for 4 sets of 20. Then back to concentration curls to squeeze the life out of biceps and keep them pumped for next exercise.

Hammer curls next and they were tired. Did 3 drop sets of 20 going from 25kg down to 20, 15, and 10kg

Finally back to Triceps and with 1/3 stack did rope pushdowns until 100 reps were completed. Rest between sets was minimal here.

Arms were the biggest they've been since cutting. Have always done 15-20 rep sets but with something to dull the pain even more is possible.

Cardio on cross trainer was just level 10 running so Legs are fresh tomorrow. Was easy after a week of stair climbing but still kept heart rate at 130.

Finally this morning my abs show through when not crunching them. Big step for me am now 6 weeks out from my best...pity first show is in 4 lol

[Optimass]

you'll make it through in 4 bro ... looking sharp today. The big show is in 6 thats your goal.

[Android]

you'll make it through in 4 bro ... looking sharp today. The big show is in 6 thats your goal.

Cheers mate good catching up with you, will have a feast of a lunch after the comps ay

You're right should b ok it's just the "first Nats jitters" u know :roll:

[I Declare War]

I love codeine in Nurofen Plus! No lactic acid pain to stop me but last 20 were hard.

Oh no! Nurofen is really bad on your kidneys. Be careful.

First year training I did that quite a bit for my workouts, man my arms blew up. I've still got stretch marks from it... only time they've ever been bigger was when I used dbol a couple of years ago.

[Android]

I love codeine in Nurofen Plus! No lactic acid pain to stop me but last 20 were hard.

Oh no! Nurofen is really bad on your kidneys. Be careful.

First year training I did that quite a bit for my workouts, man my arms blew up. I've still got stretch marks from it... only time they've ever been bigger was when I used dbol a couple of years ago.

Yeah cheers mate will keep it in check, first time I've had it in 6 months so I'm not really overdoing it :-)

[trainlikeafreak]

I love codeine in Nurofen Plus! No lactic acid pain to stop me but last 20 were hard.

Oh no! Nurofen is really bad on your kidneys. Be careful.

First year training I did that quite a bit for my workouts, man my arms blew up. I've still got stretch marks from it... only time they've ever been bigger was when I used dbol a couple of years ago.

Yeah cheers mate will keep it in check, first time I've had it in 6 months so I'm not really overdoing it :-)

i have never heard of this. what does it do???

[I Declare War]

Oh no! Nurofen is really bad on your kidneys. Be careful.

First year training I did that quite a bit for my workouts, man my arms blew up. I've still got stretch marks from it... only time they've ever been bigger was when I used dbol a couple of years ago.

Yeah cheers mate will keep it in check, first time I've had it in 6 months so I'm not really overdoing it :-)

i have never heard of this. what does it do???

It can raise blood pressure..

Read this: http://www.nytimes.com/1990/04/16/us/ki ... rofen.html

[Android]

Yesterday was Quads. Was. Crazy 1/2 day at work and although I downed my pre-workout shake at 12 it was 2pm before ibcould get to gym and start my workout...plus forgot to bring my raisins!

Started on Squats and wRmed up on 25 at 60kg. Then did 10 sets of 10 with 100kg. By end of this I felt depleted and totally lacking carbs.

Leg Extensions next and did 200 reps with 1/3 stack over a lot of sets.

That was it I was poked and an hour had gone by, outside was blue sky and I had to get home b4 traffic went mad for RWC. No cardio.

Got home and had fish and raisins. Went shopping and afterwards had some salmon sashimi with green seaweed and wasabi until mouth was hot!

Dinner was 300gms chicken breast, kumara and veges.

Before bed was 300gms chicken and an apple.

It's 7am and am about to go for morning run just waiting or Green Tea to cool down.

Have been drinking loads of Green Tea since Tuesdays bf result, 8 cups a day. 2 in the morning b4 work, 4 at work, and 2 at night. This is real Green Tea from China comes in small foil packets brought it over there myself not some kiwi-made stuff from Twinings or Bell. Can get here in Taiping or Lims probably. Also been smothering meals in cracked pepper and seasoning to get that hot flush that excess pepper gives you, a raised metabolism I hope. Haven't had Clen for a few days and do not feel it worked well for me this time so increasing natural stims us all I can do...with T3.

[Android]

Yesterday i ran in the morning rain. Wasn't raining when i started but was 10 minutes later. Just kept running/ jogging/ walking over an hour. Was heading back to my street about 45 mins mark and thought no way I can jog for some more. Glad I did that cause I didn't run this morning it was raining from the outset.

Yesterday was Shoulders and my pre-workout was my protein bar. It's 20gms carbs over what I am prescribed to take and about 20gms protein under but carbs are protein sparing so I went with it. Also dropped 50mcg T3, and 50mg Anavar about 2 hrs prior. Then less than an hour out I did a fat burner (200mg caffeine) and 2gms Vitamin C. On the way to the gym I brought an Energy Shot that has another 200mg caffeine as well as the ususal Taurine and Guarana, and took some Nurofen Plus.

Started off with some presses just for warming up the shoulders not for an exercise as such. A few 20-rep sets and I was ready for the workout.

Side lateral raises on a machine you kneel into and it keeps you strict. I went to 1/2 stack and did 3 sets of 20 reps but last few reps were a struggle. So I then dropped to 1/3 statck and pumped out another 7 sets of 20 concentrating on squezing the shoulders. Have never done 200 reps of side raises before and shoulders were blown up by the 4th set, let alone the 10th LOL felt freak'n awesome, shoulders produced a flat top and veins popping...this is why I do bodybuilding!

Next up I hit the bent-over raises for rear delts...with 10kg. Not a light weight tbh I don't and can't do these heavy bent-over. I surprised mysefl with 50 reps. No pain, loads of gain :-) subsequent sets were 25 reps each for 100 on the rears.

Next up was front raises with a 20kg plate and 100 reps over 5 sets kept the shoulders full of blood.

Over tot he pec deck and 1/3 stack I got out 100 reps over 4 sets I think it was, 4 or 5.

Back to the bent-over raises and got out another 100 reps of those with 10kg dumbbells.

Finally front raises with cable and straight bar. I did 2 50 rep sets which totally felt ike shoulders were as large as they could possibly get, stretched but not sore.

Cardio on the cross-trainer for 30 mins, heart rate was 125-130 and I just did levels 4 - 10.

Today, after a 700 rep workout they hurt like helll, especially my side delts.

Today I have Hammies and looking to do heavy stretching exercises like stiff-legged deadlifts and hammy/glute tie-in machine with light high-rep for the curling exercises like leg curls.

[Android]

Today was Hammies and I had my protein/carb/BCAA bar an hour before. I could eat a dozen of these must try not to.

Was amazing workout Legs felt like they wold on insulin, full as, tight, strong...am sure it's not the bar lol prolly the BSN Nitrix kicking in after 2 weeks use?

Stiff-legged deadliest and 2 warmups at 60 and 100kg. Then 5 sets getting me 50 reps at 140kg. Could have gone 180 but wanted some volume here.

Next lying leg curls and 1/4 stack got out 50 reps, then 25 and 25 for 100 reps.

Hammy-Glute tie-in machine next, the one where you push a bar away from you, behind you. I did 1/3 stack and sets of 20 each leg. Hammy looked good in the mirror and this is where in my workout the whole leg felt swole like using slin.

Next up was a freaky set of seated leg curls, a single 200 rep set! That's right....200 of the fuckers straight off the bat. Wasn't heavy, wasn't squeezing the hammy, was getting a kick out of the stretch at the start of the movement actually. Bit of a milestone to get 100 and took some mental effort to not stop there. Once I kept going I had to do that second hundy.

Standing Calf raises next and did 6 sets of 20 on some weight. They were tight and full did them semi-close stance when I normally always do wide.

Lastly, some Leg Extensions. These are really great for hammy stretching when theyve done a few hundred curls. Was a bit of pain tbh from Hammies and I wanted to do more with legs because they felt so pumped.

Cardio was cross-trainer and I hit a new record of level 20 and level 15 after 8 mins warmup on level 10. I wanted to stop doing level 20 towards the end but talked myself into stickng with it. I was poked after 30mins and got off slowly, filled my water bottle and got back to car in a bit of a daze/ carb deplete. Took a bite from a protein bar (just a bite prolly 15g carbs and 10g prot), some almonds, and drank heaps of water before driving off. Hammies enjoyed the stair climbing and cross trainer has no more levels lol. I predict I will b in pain and agony tomorrow unable to bend legs.

Dinner was the usual mixed veges, chicken in sweet chilli sauce, and 100gms cooked kumara (equals f*ck all kumara, a token amount)

Bedtime is a small apple and 400gms white fish.

My capsule-maker arrived today so I capped 75 BCAA capsules from BCAA powder. Be good to scoff these post-workout from now on as I used to. 500gms worth of BCAA powder is $35 and to buy that much in capsules is about 2.5 - 5 bottles depending on capsule size...costs about $100-$200. Huge savings, bit fiddly to make them, but worth it IMO

[Android]

Just got back from my weekly measure-up and nutrition advice, on a huge high today I hit 8%. We made no change to diet and cardio last week except a re-feed last Tuesday night for one meal. Aside from that I have consumed loads of Green Tea every single day, putting more and more pepper and chilli on my foods, and backed off the caffeine pills, oh yeah and no more clen.

My weight has remained at 106kg on his scales so I lost 1kg of fat and gained back 1kg LBM to get me back to 97.5kg LBM.

So I have a total of 8kg body fat left, of which I might be able to lose 3kg or 3% before the Waikato show and come in at 5%...only if I continue to lose 1% a week though. Then dropping the water that would look like 4% on stage...in theory. Not enough for striated glutes imo

Waist hasn't dropped this week.

Legs are starting to get some minor detail in the right light, nothing worth showing yet.

Abs show through even when resting and obliques have always been solid.

Only 2 changes this week:

- Not miss a single cardio session (missed Mon and this morning due to rain), so will have to get up earlier oin rainy days and drive to gym. Can't cram cardio sessions in when u miss one...doesn't work the same way.

- Reduce Prop down from 700 to 600mg/ week, increase Tren from 200 to 300mg/ week. Anavar remains the same, T3 the same.

[Android]

Back workout tonight and I had in my mind to start at the top and work out wide.

So shrugs first with HammerStrength machine. 40kg warmup and 30 reps. Immediately felt an endorphine rush as I got to higher reps and squeezed, was a noticeable enough to feel anyhow. No idea why or how as I started Anavar and then BSN Nitrix and both have good ability to provide a pump. Haven't pinned today at all so no Prop and no Tren either to explain it.

Added another 20kg each side and worked through 20 and 25 rep sets until 110 reps reached.

Next up shrugs with a bar. Haven't done these for like 10 years or so no bullshit, the old pull up the bar and roll the shoulders back and down again technique. I warmed up with 60kg and 30 reps was a breeze. Loaded up 100kg and did 3 more 25 rep sets with relative ease. Def pump going on arms popping veins etc. I need a smaller t-back top as I am smaller now than when bulking so it hangs off me and moves around....minor detail i guess.

Next up I did lat pulldowns. Wanted to do high rep but armsin that position just pump up even wearing straps so I went heavier and did 15-20 rep sets shoulder width grip only. Last set went out wide grip and drop-setted 5 times until last set was 30 reps at some stupidly light weight but I really felt my outer lats so good result imo

incline bench next and laying face forward doing dumbbell rows. Just picked 20kg might have been 17.5kg and did 20 rep sets. Shoulders etc looking better in just two days in the mirror...back to the lats I was able to squeeze lats and then inner back with this weight and position.

Seated rows next on a machine not cable. I picked 1/2 weight and did x2 25 rep sets before deciding to do the stack and another 50 reps over 4 more sets...to that magic number of 100 reps :-) Having gained 1kg LBM in a week of losing 1kg fat I am happy with volume training as a way to retain muscle mass (not grow it, retain it).

Finally I did one armed rows with a machine unique to Les Mills city. I did 200 reps without stopping which was epic! That was 100 reps each arm I was doing 1/2 stack and 15 rep sets per arm just changing arms constantly until all 14 sets had been completed (7 sets of 15 per arm). Lats felt awesome after that.

I don't know where the energy is coming from to get 200 rep sets out this isn't the firs time. I'd like to think it's the homemade pre-workout protein bar tbh, it's 20gms protein, 5gms BCAAs, and 50gms carbs with half of those carbs from sugar and other half from oats so slow-releasing which is perfect for a workout, and 11gms good fats from olive oil and almonds.

Will have to try these again later when off the gear and BSN Nitrix to find out.

Cardio was cross-trainer, this time I kept it on level 10 for a break from stair climbs, then at last 8 minute and 2 minute mark I switched it up to 20 and climbed. 30 minutes with heartrate 125-130.

I had 10 of my homemade BCAA capsules which is just over 5gms BCAAs, and I think I chewed 6 almonds and drank 1 litre of water in the car.

Dinner was 1/2kg chicken with sweet chilli sauce and pepper, kumara and mixed veges (brocolli, cauliflower, beans, corn, carrots). I am so full can't and don't want to eat anymore.

Am drinking a couple of cups of Green Tea with Korean Ginseng (for taste) before I have my usual last meal, a piece of fruit and 400gms white fish to get me through the night, and if it's raining in the morning I have to get up early to drive to the gym for cardio.

[Android]

Rain this morning again so got up at 5:30 and had a black coffee, fat burner and 50mcg T3 b4 driving to the gym.

Did 10mins on bike until cross trainer available then 30mins on levels 10-15. Sweated heaps in a t'shirt but found it hard to keep heart rate above 125...must b early morning thing still anything over 120 is fat burning.

Got home and popping supplements thought I'd list what I pop each day.

x2 50mcg T3

x2 Fat burners (ephedra, caffeine, yohimbe)

x2 Berrocca type multi-vits

x2 multi-vits

x18 BSN Nitrix

x4 fish oil

x10 10mg Anavar

x6 500mg Vit-C

x10 500mg BCAA

x1 1.5mg Melatonin

[steak]

Enjoying the detail in your log mate. Good luck with the build up.

[Android]

Enjoying the detail in your log mate. Good luck with the build up.

cheers steak 8)

[Android]

On Saturday I drank a boat load of Green Tea and felt tired as, almost drained tbh and motivation to even get up and walk around the house was next to nil. I ate my usual meals and the usual times and thought I had OD'd on Green Tea. Srs I was drinking about 2 glasses of it an hour but I was also under the impression that it was the caffeine in Green Tea doing all the work. My missus is Chinese and she says all the young girls do a Green Tea only diet to lose fat and lose it fast, which is why I picked authentic Green Tea and not just Green Tea extract found in fat-burners.

Have just done the obligatory Google research on it and seems it's a carb and fat blocker. Here's some info:

Lowers cholesterol and increases energy expenditure

Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat.

The thermogenic effect was originally attributed to its caffeine content. However, green tea stimulates brown fat thermogenesis far greater than a comparable amount of pure caffeine. It appears that the catechin-polyphenols, in particular epigallocatechin gallate (EGCG), and caffeine that naturally occur in green tea work synergistically to stimulate thermogenesis and augment and prolong sympathetic stimulation of thermogenesis. It has been shown to increase 24-hour energy expenditure and fat oxidation (caffeine only increases metabolism during the time you take it).

Green Tea and Carbohydrates

Few studies have been done to evaluate green tea's effect on carbohydrate absorption, but one published in the "American Journal of Clinical Nutrition" indicated that consuming tea extracts did interfere in absorption of carbohydrates and fat. Green tea extract was cited along with black and mulberry teas, but the fact that green tea contains 10 to 15 times more polyphenols than black tea would imply that green tea is most effective in blocking carbohydrate and fat absorption.

Green Tea and Metabolism

Scientists have determined that green tea extracts boost metabolism, along with blocking fat and carbohydrate absorption. One recent study has led experts to the conclusion that polyphenols in green tea promote production of the hormone norepinephrine. Because this hormone boosts metabolism, an increase would mean the body will burn fat more effectively, even without increasing physical activity.

Might be helpful for someone if you're at a sticking point and want to lose a bit more fat. One serving of Green Tea can last about 2 - 3 refills and you might want to drink 1-2 glasses an hour. Easy as it's just flavoured water.

[Android]

Today was Chest and Triceps.

Started with smith machine incline. Last time was heavy dumbbells so time for volume. Warmed up with 40kg and 30 easy reps.

Did 25 rep sets with 80kg and did over 100 reps.

HammerStrength machine a seated incline bench next. Kept 20kg on each arm and seat lowest point, grip closest. Didn't let the weights go all way back, was concentrating on squeezing out the upper chest. Machine is right in front of mirror so easy to watch muscle moving. Hit along the top of chest, perfect.

Pec deck next 1/2 stack and got out 15 reps of my style, then normal grip another 35 reps for 50 rep sets. Took pic will upload tomorrow if looks ok.

Triceps next and close-grip bench under smith machine. Did 40kg and worked out 100 reps in 5+ sets. Last sets were rest-pauses and partial reps to failure.

Cable pushdowns with straight bar and elbows out. Did this for 2 25 rep sets with the stack, then 2 25 rep sets with elbows in and 1/2 stack, then 2 25 rep sets with elbows in and held out from the body.

Cable pushdowns with v-bar next overhead and slow, squeezing movements. 20-25 rep sets for 100 reps. Turned around to face the cable and repped out 100 in one set.

Finally I went back to straight bar, close-grip, elbows in and 35-50 rep sets. I forget how many sets but when I was done I switched to underhand grip, 1/5 stack and repped until failure, twice.

Finished workout but not too tired.

Cardio was bike for 10mins, then cross trainer for 30mins. I was exhausted beyond normal about 10mins from the end, drained and brain all fuzzy.

BCAAs in the car, 10 almonds, and drank 1 liter water on way home.

Cooked 1/2 kg chicken, kumara baked with oil, and mixed veges. Chicken had chilli sauce, loads of paprika seasoning, and enough pepper to make my nose run...but it was tasty! Had been 4 hrs since pre-workout food (my homemade protein-carb bar).

Made some high protein-low carb bars tonight using popcorn as the base. Got some refinements to make to recipe but works out 25gms Protein, 10gms Carbs (no sugars), 3gms Fat. Will try again in the weekend but got to eat these first. Can add more protein and fats with nuts and seeds but was mainly testing the idea of popcorn base bar.

[Android]

Quick pic after Chest yesterday

This morning was cardio in the gym again so another 5:30am start.

This time I did a full 45mins on the cross-trainer and I hope the extra 15mins makes a difference, it feels worse if that's a sign. Was a bit of work to keep heartrate above 120 I must be getting fitter or the morning's 50mcg T3 and caffeine takes a while to kick in perhaps.

Definitely felt drained physically and mentally afterwards and small packet of raisins for breakfast hardly seemed enough.

Last night I popped another 25mcg of T3 and was hot and sweaty all night so total was 125mcg for that day.

Got Quads on tonight, taking some BSc Aminobol intra-workout.

Got some of it yesterday but took it pre-workout and it's suposed to be for during.

I am a huge BCAA fan and the latest studies do show L-Leucine as the main precursor to protein synthesis and how higher levels of this one are more beneficial than the standard 2:1:1 ratio....this one is 8:1:1.

Not sure what to expect from it tbh given all the other stuff I take but if I notice anything will log it and try it again, and again, and again.

[Android]

Today was Quad workout, took a pic after 400 reps on the Leg Press

Just did 2 exercises today, Leg Press and Leg Extension. Last time I did 10x10 squats so this time emphasis goes on another exercise.

Did 10 30-rep sets with 2pps on the Leg Press. Stance was shoulder width and heels low on the plate. First 4-5 sets I did were relatively easy so I did steady reps and some squeezing of the Quads. Later sets got harder though, rests were average but not long...didn't time them but didn't leave the machine except to stretch.

That was the pump-up, then went up to 5pps and did 5 15-rep sets. These were a different feeling, different muscles being used from the lighter weight which were exhausted.

Leg Extensions on stack did 10-rep sets and after 6 sets I went back to 1/2 stack as Quads were poked. Finally after 3 sets of this I dropped right back to 1/3 stack and did a couple of 15-rep sets. Had a larger rest and went abck for a final 30-rep set.

That was an hours work, about 600 reps on Quads.

Cardio was crosstrainer I did alternating levels 15 and 20. By end of 30mins was soaking with sweat, heartrate was 125-135 during that session.

Felt good today plenty of energy, pre-workout was a bottle of Dymatize Liquid Speed, 1.5 servings of BSc Aminobol during workout, and BSN Nitrix

[trainlikeafreak]

quads lookin sick bro lean as.

[Android]

quads lookin sick bro lean as.

Cool makes me feel good...was feeling "fat" today, cheers mate.

Got a while to go before they're cut up though so hopefully can do that within 5 weeks :pray: