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

[Android]

Cheers both

Today was Chest and Triceps. Pretty simple, 3 exercises for chest and 2 for Triceps.

Seated press did 50 rep warmup with 1pps then another 100 reps with 2pps in sets of 15-20. Really squeezed the reps made them deliberate and steady.

Incline barbell press under a smith machine next. Did 1pps and over a lot of sets got out 150 reps. All reps were bar down to chest then up just past parallel, so reps were like those kind you do in a squat rack and you place pins at a height where u can't lockout. Keeps constant pressure on the chest there is no relief for entire set. Got out 15-20 reps each time.

Cable crossovers next did them heavy to start with getting 12-15 reps out for 3 sets with cables low and raising them high as cables come together. Then lightened up and got a good 25 rep set out with cables shoulder height and squeezing downward as cables come together. Jumped on pec deck finally and squeezed out 25 reps on 1/3 stack.

Chest pumped up just fine with nearly 400 reps.

Triceps was cable press owns with elbows outward using the straight bar. Did 150 reps with 1/2 stack in sets of 50, 25, 25, 25, 25.

Then lowered weight to the stack and did 3 sets of 15.

Finally tricep kickbacks with 10kg dumbbells. Did 5 sets of 20 reps for each arm, squeezing at the end of the movement and holding upper arm in strict parallel position.

Cardio was 1hr on cross trainer with HR 110-120 on level 10. Not too hard tbh but still sweated. Hadn't taken 2nd 50mcg T3 in the arvo so had it at 6pm in the car, with 5-6gms BCAAs.

Dinner was same as meals above. Got a sore throat coming on so sipping g squeezed lemon and hot water. Hopefully doesn't worsen but likely to with my workload of 6 volume workouts and 14 1hr cardio sessions per week now.

Have finished Anavar so 2moro decide whether to get more or switch compound to injectable Winstrol, 50mg/ml. I believe in changing compounds, but also satisfied with how Anavar has brought me along this far.

[Android]

Workout today was Quads and turned out to be difficult. This tells me my carb stores are low and need a re-feed. Spoke to Nutro and had been 2 weeks since last re-feed meal, am just allowed one meal to do this, it's not a day of eating...dammit.

Have put off until after 2moros cardio so extra carbs go into my Arms workout.

All I did was front Squats with bugger all weight for 100 reps. Dumbbell lunges with even less weight 80 each leg I think in sets of 20-25. Guys in the gym laughingat me asking me when im done warming up isnt funny after a while. :-( And finally enough sets to make up 100 reps on leg extensions with...not much weight.

Cardio in The AM and again after my pitiful workout was 1hr each burning a total of 1500 calories for the day. Cardio after workout did 30mins on highest level 20 like climbing stairs, then 2nd 30mins on level 15. Did this to work the Legs after a rough workout.

Looking forward to tomorrow eating. Tonight I made the most amazing bars I've done so far and will eat a few of these tomorrow. Will buy something extra to eat as well from a coffee shop and indulge in something tasty, healthy but tasty.

[trainlikeafreak]

stregnth is irrelevent at this point man you should know that. keep your head straight your looking mean. enjoy your refeed.

[I Declare War]

Hey how's Windows 8, did ya manage to check it out yet?

[Android]

Hey how's Windows 8, did ya manage to check it out yet?

Yeah it's running.

Not jumping up and down at the mo - it's on my laptop. The Metro screen is designed for swiping and so seeing a scroll bar along the bottom is pretty lame.

Windows Explorer has the 2010 ribbon menu with more features.

If it doesn't have internet then IE 10 doesn't even open at all.

When you flick to desktop it's Windows 7 look and feel so it's a comfortable OS where you can go back to what you know if you prefer.

Personally I don't like the Metro look and basing an OS on a "hip design" will prolly make it outdated pretty quickly.

But...if I had a touch screen tablet or one of those coffee tables with touch screen built-in I'd prolly like it more :-)

[Android]

stregnth is irrelevent at this point man you should know that. keep your head straight your looking mean. enjoy your refeed.

At 10 I had my usual 2nd meal of 400gms chicken, some kumara, and veges.

Just now had a large lasagne and a chicken/avacado panini, and a large flat white in a bowl.

I feel stuffed, full, and sleepy. Now I know how small blonde models feel after a couple of crisps - omg I feel fat! 2nd or 3rd place at Waikato show just slipped down to 4th, maybe 5th :doh:

[biggurl27]

hahaha

[Android]

Friday is Arms day and loaded with carbs was a bloody good workout with some high rep sets.

First up cable pushdowns with v-bar and my back to the stack and 1/3 stack weight I got 100 reps out. 2/3 stack and got 50 reps out with a rest-pause at 35. Ditto for 3rd set. 4th set I did another 50 but needed drop-sets to get there.

Next was cable with rope and a new exercise for me. You stand a long way away facing the stack and bend forward slightly. Elbows tucked in and high you try and do kickbacks. But with the rope it's limited and frustrating, you squeeze but can't straighten the arms. Then 25 reps later when it's impossible take a step forward and do more. The angle changes and you can kickback further than before and got another 15 out, then standing right under the cable kickbacks fully straightened arms are possible. This was shown to my TP by Mr California (current I think) and we did this 3 times. Had to drop weight last set as I stepped forward was just no let up in this exercise! Did at least 150-200 reps and Triceps were pumped and hot, as in temperature they seriously felt warmer.

Next was lying dumbbell skull crushers with 10kg, nothing special just another 50 reps total in 3 sets and 25 close-grip pushups.

Last Tricep exercise was a seated press. I learnt something new here. Elbows tucked in the presses really hit my Triceps which surprised me. My grip had to b a certain way to keep pressure on triceps, and towards the last 20 reps of each 25 rep set my chest was kicking in. But this worked on the whole tricep, amazing I always thought seated presses were for chest.

Biceps next and started with a 60-rep warmup set of alternating standing supinating curls with 10kg dumbbells. That's 30 each arm. I had taken Nurofen Plus so no pain to stop me :-)

Then with 12.5kg dumbbells I changed and did 7 reps one arm at a time, then 5 at a time, and then 3 at a time. By last 3 reps on one arm I could feel numb pain which felt like an endorphins rush. I get this occasionally with biceps and love it, just makes me squeeze them involuntarily for that rush again. Did this type of set 2 more times.

Standing Hammer curls next supersetted with normal curls. Hammers used 20kg and got 10-12 each arm, done slow and steady for up and down, then with 7kg dumbbells do normal curls squeezing at the top, same reps, lots of numb pain which felt good!

Finally cable curls, done with a set posture and style I can't explain but TP who is a PT talked me thru it. Light weight loads of reps and drop sets.

Was a good high rep workout.

Cardio was 1hr with a 2min breather at 30mins. 2nd 30mins was tiring and mind was cloudy so I am sure I burnt my re-feed. Felt good I believe waiting to re-feed after AM cardio rather than a nighttime refeed is good for cutting. Had I eaten BurgerFuel last night (like last time ) my AM cardio would have been spent burning carbs, but it wasn't, my refeed fueled a great workout. I hope next Tuesdays measurements show this lol...time will tell

[Android]

No workouts today.

This is the 2nd time this week I've had a cold come on but have ignored and turned up to every cardiop and every workout session.

Had major sore throat on Tuesday morning and took antibiotics for 3 days. I thought it had gone but it came back yesterday morning and now got a cold.

Today did 1hr cardio in the morning with a sore throat and pretty tired, then returned in the arvo for just over 1hr cardio and some stretching thing over a roll of foam...wtf is that about? I rolled on each side of my quad and almost died, quads had recovered from thursday workout but pain came that I didn't know I had. Interesting exercise and keen to learn more about what it could benefit but bit late in the game to be effective for the comps coming up.

I skipped my pre-workout protein bar today in the arvo since I didn't have a workout. Didn't make sense to take in carbs and then go and do cardio.

But by 3pm I had eaten 1kg chicken breasts with chilli and then at 7pm had about 300gms homemade sushi (tuna and salmon pieces), then another 100gms cooked chicken with chilli. Might have a large Caesin shake before bed instead of more fish, this will be my first shake in about 4 weeks.

Tonight I had a small drink of Hennessy and brought these super thin wafers and out some cottage cheese on them. Haven't done this before so that's important to me, and won't again, probably had 10gms carbs total and some fat.

I hope my cold is better tomorrow as I had wanted to practice my routine today but wasn't up for it, it has to pass soon. Also got Hammies workout planned and this will 2nd to last one before the comp so it has to count, just has to.

[Android]

This morning did just over an hour on crosstrainer in Britomart Les Mills. Good cardio gym tbh, nice equipment.

Hammies this arvo, didn't eat much carbs at all today, except breakfast.

Did stiff-legged deadlifts 60kg warmup for 30 reps, 100kg for 15, 140kg for 12 twice then back to 100kg for 15. I went down in weight becos TP told me if I couldn't wiggle my toes while doing these I was moving swift onto quads a bit too much. Tried with lighter 100kg and see what the difference is now....too late tho :-)

Standing leg curls 4 sets of 20 reps each leg.

25 rep Seated leg curls superset with 1/2 calf raises. The calf raises were in the 40-50 rep range and just the top half. Was using a horizontal leg press so couldn't get heel down. Different and heavy and it also worked muscles behind the knee I felt so all gud.

Cardio was just 40mins I felt drained early into it which is a good sign and then on way home brougt a slice of pizza from a Pizzeria lol

All good, no carbs at dinner either just chicken and veges.

Next week until Saturday is the last week of normal food before hitting preparation diet and final workouts. Looking forward to it, not saying I'm prepared but just looking forward to seeing what's going to cone out from under the skin and water.

[trainlikeafreak]

pizzzzza lol i would have killed for that a few months back. im intersted to see how lean you get as you have given yourself a bit of lee way. i basically tortured myself i ate the same thing day in day out. i want to see if its necessary

[Android]

pizzzzza lol i would have killed for that a few months back. im intersted to see how lean you get as you have given yourself a bit of lee way. i basically tortured myself i ate the same thing day in day out. i want to see if its necessary

Eating the same thing day in and day out is best mate, you are doing it right.

It's easier if you are consistent with diet and cardio so that you know what to change and to what amounts. With a haphazard diet or inconsistent cardio sessions it's hard to tell what is and what isn't working.

I have been consistent with cardio x2 1hr sessions every day for the last 2 weeks and pretty strict with diet as well. But I had a re-feed on Friday so shouldn't have needed the pizza which I think was only because I had almost no carbs on Saturday. See if I had been consistent I would have had my carbs as usual on Saturday and then not needed that slice of pizza on Sunday.

Will find out at tomorrow's measure-up, I was 7.4% last Tuesday so I must be under 7%. The scales though aren't moving...

[Android]

This is just how I look on a normal day, today at work. Nothing too outrageous or shredded I know

[trainlikeafreak]

looks good bro.

[Android]

Shoulders this arvo and was awesome pumped up session.

Kneeling side raise machine first and on 1/4 stack got out 50 reps. Then 5 more sets of 30 reps each and delts ready to go.

Upright row with cable and ezybar. 1/3 stack and 30 rep sets. Really pushed on these front delts need a pump up to look good.

Smith machine behind the neck press, lower back against the seat, 40kg and 25 rep sets, 4 times.

HammerStrength machine next I warmed up with 10kg each side and 30 reps. Then added 20 each side and struggled to get 15 out. Tried two times then dropped the 20s and repped another 30 out.

Reverse pec deck and was told by TP I did these wrong....bit late to find that out but she's a PT and pretty switched on. I lowered the weight and tried it her way. Not bad but rear delts are still ok if I'm doing them wrong lol

Lastly, bentover dumbbell raises. Started on 7kg for 20 reps then did 4 more sets with 4kg and really squeezed them.

Good session overall and as said before each week I see massive improvement. Wish I had 4 more weeks! Have grown in the last few weeks and leaned up am sure if it. Weights gone up so better like that or ... will find out 2moro morning at meadure up.

Cardio was 40mins then light Hammy stretch. Plan to get to gym earlier tomorrow morning so i can do more, will c if that happens :-) yeah right

[Android]

Will measure-up after lunch but jsut wanted to get a snack I had last night (and Sunday night) up.

THis is kind IIFYM but with healthy food. I have the green light to eat an apple before bed, need 15gms carbs in me for the night to keep my muscle apparently. SO I eat a small apple which is half that and then have this...

They are ultra-thin crackers from Countdown they're like 5 microns thin and built just to hold a spread and nothing else. Each one is 1gm carbs. I put Lite cottage cheese on top of each one and that's still only 1gm carbs and less than 1gm fat as it's like 1/20th of a serving of CC for all 6 crackers.

On 3 of them I put a slither of camembert cheese which adds some fat, a few gms only.

Doesn't take much to eat them, gone in like 1 minute but it's a treat and as my macros.

Add about 200ml of Coke Zero and you have a satisfying guilt-free snack between dinner and supper.

[PeterDolan]

How do you look in person compared to the photo's?

Maybe I Declare War could comment?

Just asking as there is a huge difference between photo's and the real thing

[HarryB]

How do you look in person compared to the photo's?

Maybe I Declare War could comment?

Just asking as there is a huge difference between photo's and the real thing

I saw Android a while ago and I have to say the pics definitely don't do him justice in terms of muscle bellies and shape. Now he is in shape I can only assume the proportions are even more dramatic. Big arms on the mofo that's for sure.

[I Declare War]

How do you look in person compared to the photo's?

Maybe I Declare War could comment?

Just asking as there is a huge difference between photo's and the real thing

I saw Android a while ago and I have to say the pics definitely don't do him justice in terms of muscle bellies and shape. Now he is in shape I can only assume the proportions are even more dramatic. Big arms on the mofo that's for sure.

I've only seen him very briefly lately... saw him yesterday and maybe a couple of weeks before. Just in that short period of time he's improved a hell of a lot. The photos don't do him justice.

I think he can place well in the comps he's going to be doing... upperbody's damn good and quads not bad either... his conditioning will be spot on ... he'll be at the right bf level that's for sure... so as long as he does his carb up well he'll be all good.

I think he just needs a better camera...

[Android]

You're too kind Harry, and thanks I Declare War :-)

Every week is getting better and I am sure it's the Anavar as I have not done alot of Tren in the last 3 weeks and Prop is down to like 300mg this week. Wish we had 6 weeks to go LOL

Pete next weekend the Waikato show will be done and the pics will be up mate, sorry it's my fault I take pics of one peice of me and post that rather than the whole thing. But I am not happy with the whole thing yet I am about 4 weeks away so am just snapping shots that make parts of me look good...false advertising I know.

Yep I Declare War has seen me in the gym in person.

I've definitely got a few more years of growth all over to make a big impression on the NZ scene, not there just yet the talent just keeps getting better so even though I improve so does everyone else! Most notably I need more work on my Legs, and hamstrings in particular. If only I had known about the effects stiff-legged deadlifts years ago!

Anyway,

I just got back from my measure-up.

Am 6.75% bf today.

Holding a ton of water as well, have been on antibiotics for a week now so if I stop those today it will be Friday before that excess water flushes out and I could have read 6%.

So have lost 3/4kg fat in a week of hell and cardio 2hrs a day.

Have maintained my 97.5kg LBM.

Have not dropped waist size.

Most fat was dropped off my back.

Legs are starting to show through and by Nats I hope look cut.

Sadly for Waikato my Legs will just look "ok", thankfully Soundsgood will be absent and Harry...well let's just hope he hasn't paid for his flight tickets yet.

Nathan O'Hearn...I can't compete against him for size and he will be in my class unless I do a sneaky and diet down under 100kg...who else needs this show to qualify? Most others will have qualified and either be preparing for Nats or doing the NABBA-WFF that weekend.

[PeterDolan]

One piece of you is fine, we still see the progression

[PeterDolan]

One piece of you is fine, we still see the progression (no homo)

Fixed

[Android]

Lol good to clear that one up ay :shock:

Todays result of measure-up had me on a high b4 I walked into the gym for last Back workout with carbs. Pre pre-workout was 50mg Anavar, 50mcg T3, a Performance Berocca, a multi-Vit, and one of my bars(20g prot, 30g carbs, 10g fats). Pre-workout was BCAAs, strong black coffee, x2 Nurofen Plus, and a small apple.

HammerStrength pull down machine first with 20kg on each arm. Music on and zoned out for 115 reps straight out of the hole! Squeezed the back and steady cadence without swinging. No bicep pain until I stopped to load another 20 on each side. Got out another 90 reps in 15 rep sets was stoked getting off this machine.

Shrugs next and 60kg each side, got out 100 reps in 15-20 rep sets.

Seated cable row next just picked 120 on the stack goes up to 300. Repped out sets of 15-20 for 100 reps.

Next did incline dumbbell shrugs warmed up with 20s then used 30kg. Did 15-20 rep sets and shoulders and traps looking huge. 100 reps was good pretty tired rear traps on the last set told me I had achieved best pump I could get out of them.

Tried standing straight-arm pulldowns that Harry talked about earlier. I did really light weight and got out 105 reps in one go. Went up some weight and just got 25 reps.

Lat pulldown next and did sets of different positions. Behind the neck, under arm grip leaning back, shoulder width grip, then wide grip. Last set was drop-set and did 40 reps last set, just had energy.

Reverse crunches next, now that I can see more abs I need to increase the size of my lower abs. TP/PT showed me how on an incline and we id 10 rep sets until they were exhausted. Then we did a bridge for 1 minute until I gave up lol

Finally hyper extensions and I do these Kai Greene style. Hyper extensions engage the Hammies and Glutes because u hold back straight or hyper extended. I keep a rounded back and as I come up once I can squeeze lower back I stop...so you never come up high enough to c what's in front of you.

Did these until lower back pumped and exhausted after 10 reps. Did about 4 or 5 sets of these.

Cardio was cross trainer and initially lower back pump was noticeable. After 10 mins got into a groove and did 1hr on level 15. Was an awesome cardio session and left gym happy as.

BCAAs in the car, swig of L-Carnitine, and some almonds on the way home. Got home and BCAA/Glutamine tub arrived so had 10gms of that. Then dinner was 500gm steak, veges, and 2 small mouthfuls of kumara, and bean sprouts and avocado.

Having chicken with chilli before bed instead of white fish and will have 25mcg T3. Finding 125mcg daily is good, no problems. Will also get 2 cups of Green Tea down me.

Plan on having BCAA/Glutamine powder after morning cardio, intra-workout, and post cardio from this point on. Will help when I cut out the bars during carb deplete which starts Saturday. Will post my final week plan tomorrow with what I am doing, some surprises from Nutritionist for me but all good.

[Optimass]

great stuff mate --- looking forward to this madness being over so we can take the food court on again by storm lol.

Impressive dedication to the plan though mate - you are going to show a lot of improvement from the last time I saw you on stage.

[Android]

great stuff mate --- looking forward to this madness being over so we can take the food court on again by storm lol.

Impressive dedication to the plan though mate - you are going to show a lot of improvement from the last time I saw you on stage.

cheers mate, bring it on...then we eat :pray: