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

[Android]

Ok my final week's plan before the Waikato qualifier (NZIFBB).

Currently carbs at 200g/ day

So,

Carb-deplete days are 1/2 of deficit amount.

Carb-up days are x2 of deficit amount.

***********************************************

Carb Deplete begins (Workouts are to muscle exhaustion)

***********************************************

Sat 100g Carbs, 300g Prot

Legs

**********

Sun 100g Carbs, 300g Prot (stop taking Anavar)

Back, Biceps

**********

Mon 100g Carbs, 300g Prot

Shoulders, Abs, Calves

**********

Tue 100g Carbs, 300g Prot, 2 distilled H2O

Chest, Triceps

**********

Wed 100g Carbs, 300g Prot, 1 distilled H2O

Arms, Abs, Calves

**********

Wed (arvo)

***********************************************

Carb Load begins - Sodium Deplete begins (workouts just to drive carbs into muscle)

***********************************************

Sodium Deplete

meat from boiled chicken only

veges from broccoli, spinach, mixed veges

fruit from pieces of banana

use only distilled water

no oats, nuts, egg whites, sauces, kumara

Carb Load

80g every 2hrs from basmati rice and different fruits

**********

Thu 400g Carbs (80g every 2hrs from rice and different fruits) 200g Prot, 1.25 distilled H2O

Upperbody (Back, Shoulders)

**********

Fri

(last Prop shot)

8am - 4pm 400g Carbs (80g every 2hrs from rice and different fruits, 2iu insulin ea. meal), 0.5 distilled H2O

6pm - 10pm 200g Prot, 100g Fat (McDonalds cheese burgers without sauces)

Upperbody (Chest, Arms)

**********

Sat (am)

Wake-up 4am and have McDonalds cheese burgers without sauces

Carbs as needed, sip the dew off grass if feeling thirsty but no more than a few blades at a time.

If carbs spill over go for a run, if under-carbed eat more.

Backstage:

Small bottle of red wine

Jellybeans

Dumbbells and/or elastic band

[Android]

This morning an hour of cardio and 100 reps of calf raises in sets of 25.

This arvo some Chest and Triceps and abs, then 40mins cardio.

Workout was slightly haphazard in a new gym, but did high rep work so even though I had no plan I went thru the motions which is all my muscles care about.

Seated decline press machine with 15kg each side and got out 100 reps, just.

Then incline dumbbell press with 18kg, I was forced to keep arms low down the body which really strained my triceps and elbows. Then had to do press-ups immediately after each set. PT/TP with me.

Increased incline up higher and did more sets, got 100 total reps including the press-ups.

Pec dec next and was a weird useless machine did no help but got out 150 reps over 4 sets just to b sure.

Cable pushdowns...I did a ton of these with all bars, elbows in and out, light, heavy, rope, overhead, underhand grip, and cable kickbacks. Loads of work.

Then abs, cable crunches, cable obliques, Swiss all crunches with cable.

Cardio next and wasvan awesome session, good heart rate and sweating. Felt tired early on but pushed thru so think I did ok.

Finally went back to weights and did 100 reps incline bench press with 20kg bar. Then more cable kickbacks, and then my dumbbell side raise that hits the side tricep but looks like a side lateral raise for shoulders.

Done. Drank BCAAs and Glutamine mix during workout and then after all done.

Home and white fish for dinner with avocado, mixed veges, a piece of kumara.

Supper will be white fish and apple.

I did some experiment with idea for my bars. For 100gms oats I added a thick shake made from 2 scoops of Vanilla protein powder c/- I Decalre War and mixed, soaked 10mins, then toasted on low heat. Mixture dried out nicely so now oats holding extra 40gms protein before even making bars. Threw mixture out was just a test not ready to make them just yet.

Also, was given chocolate-flavored Glutamine and added 10gms to some melted 85% cocoa chocolate (dark as hell not tasty on it's own), added some Spkenda and mint essence. This made a mint chocolate Glutamine icing and have put some on top of my bars, some on top of the oats I toasted tonight, and just some on it's own. Will taste test tomorrow and give to others to try. Am hoping I have made a healthy sugar-free topping! I love food right now...

[Optimass]

always interesting to see another guys final week --- how much water are you taking per day before switching to distilled?

[Android]

always interesting to see another guys final week --- how much water are you taking per day before switching to distilled?

Dean said Monday whatever water I normally drink, just do that.

Last show I hydrated with 10litres per day Sun-Tue and high sodium, then cut back both immediately...seem to work fine but Dean says no proof over-hydration actually works so can't do it.

Saw Dean this morning he does same thing and his show is this Sat. His abs look cut deep as hell. Legs getting there but man great mid-section. Crabbing up with basmati rice and pieces of banana every 2hrs. Kumara has way too much sodium it's like 50mg per 100gms! Lol if u eat that may as well not switch to distilled water just to save a few mg sodium there.

Do you cut back a bit before switching to distilled or also over-hydrate?

Did 75mins cross trainer this morning. stoked and was tired at 30min mark, next 20 were ok but last 25 in a trance spaced out. HR about 115-120 for whole time.

[Android]

Today was Quads and am feeling depleted not from carbs but from cardio which has drained the calories...same result as not eating enough.

Squats with bar and warmed up with 50 reps. Added 10kg each side and id another 100 reps in sets of 15-20 with different stances and pace.

Leg Press was 2pps and did 4 sets of 40 with feet low on plate, heels taken out of the pressing movement and feet close together.

Leg Extension was 1/3 stack and 15-20 rep sets to get 100 out with different feet positions. Then half that weight and one-legged, and feet positions more exaggerated than is possible with two. Got another 100 out for each leg.

Then did some other Quad machine only Les Mills has, before doing standing calf raises in sets of 15-25 for 150 reps.

legs look good even after a workout and pumped so indicates they should cut up nicely when I drop more fat and water...theory says so lol

Cardio was 1hr on cross trainer and got that tired feeling after just 20mins. Only 11 or 12 cardio sessions left, they stop Wed arvo when carb loading begins, obviously.

Am changing from my protein bars to WPI with raisins to take all oats and gluten out of diet. My Nutro is using MyoFusion without any dairy problem so might b ok for WPIs...not 100% sure but will find out I guess from what I look like on show day.

[trainlikeafreak]

in another thread you said you were going to do cardio during your off season while eating whatever you want. is there reasoning behind this or is it simply a way of anjoying nice food and being able to eat what you like?

[HarryB]

in another thread you said you were going to do cardio during your off season while eating whatever you want. is there reasoning behind this or is it simply a way of anjoying nice food and being able to eat what you like?

Cmon bro... don't ask a dieting bodybuilder to make sense lol... stuff comes out in a torrent but really all we think is... f*ck I'M HUNGRY lol

[trainlikeafreak]

in another thread you said you were going to do cardio during your off season while eating whatever you want. is there reasoning behind this or is it simply a way of anjoying nice food and being able to eat what you like?

Cmon bro... don't ask a dieting bodybuilder to make sense lol... stuff comes out in a torrent but really all we think is... f*ck I'M HUNGRY lol

hahaha too true. android answer my question in 2 weeks time lol

[Android]

Lol it's like after a hard nite out on the piss... I'll never do that again! Yeah right

Truth is I want to do AM walks and eat not so clean, my bulks were so boring chicken and rice every day...keeps costs down 4 sure u still need that much meat but I need to ease up a bit and keep the fat in check at the same time. Said I would try low dose of T3 for a period so will help as well. Will journal it anyway :-) c if it translates to action

[Android]

Today was Arms and a 1,000 rep workout.

Split in usual OCD fashion 600 for triceps and 400 for biceps, even numbers and since Tris are 2/3 of Arms they got 2/3 of the attention.

Cable pushdowns with 1/3 stack and back against the bar...100 reps.

Went down to 2/3 stack which was heavy and did 3 sets to get 50 more reps out, then back to 1/3 stack and x2 25 rep sets to finish.

Lying skullcrushers with ez-curl bar and no weights. Got 100 out just. Added a 5kg each side and got 4 sets out of 25 reps.

Cable kickbacks next and just did each arm with least stack weight getting 25 out each set.

Preacher curl next think it was 1/4 stack and got out 50 in first set. Then remaining sets I managed 25 reps before having to rest-pause other 25. This was hard!

Steep incline bench next where u face it, and curl dumbbells, keeps it strict and continuous tension for the peak. I did 25 rep sets, 8 times this was also difficult in the last 3 sets.

Cardio was 1hr, done, dusted.

[Optimass]

Going great mate - Waikato pics will be great to see - but we wont see the finished product of the journal/training until Nats I assume. Awesomeness.

[Android]

True that Opti, 3 weeks to go I guess then.

Started carb depleting last night after cardio, had half apple before bed. All carbs halved, still have them at same time, same things, but halved.

Morning cardio was 1hr good heart rate, aim to start strong then lower for last 30 so don't burn muscle.

Today was tired, head cloudy, am eating 400gms chicken at least for every meal now including breakfast after cardio, 2-3 meals in the day, dinner after workout/cardio, and bedtime. 2kg chicken each day is up from last comps wen I did 1.5-1.8kg from memory.

Brought posing trunks today and some mental focus supplement. Stopped taking Beroccas and other sodium-loaded supps.

Legs depletion workout today, woke up from a nap and tired as, cloudy mind while driving to the gym but 110% focused on what I had to do. Had my competition TP/PT with me. This is a NZ rep boxer girl who knows her stuff and pushes me to failure with form. I have a love/hate thing for her but she is dedicated to making me succeed I owe her a lot.

Leg Extensions first did 1/3 stack for 5 sets of 30 reps with little rest between sets. Took some rest-pauses on some sets to get there but Quads pumped up, looking good tbh really happy.

Hack Squats next and with 1pps did 4 30 rep sets all the way down and squeeze at the top. Last set pushed with heels more and able to wiggle toes which pushes backside back and into seated position, different pressure coming off quads onto legs in general.

Next was stiff-legged deadlifts and 1pps. Did 5 sets of 20 reps and last set had plates touching the ground, was focused on keeping knees locked and pressure off toes.

Leg Press next and was a 200-repper set with 1pps. every 25 reps changing feet positions and the positions are more exaggerated than I would ever do. I had toes hanging over the plate sometimes with heels tucked so far in it was a weird position to work with, but could feel what it was hitting on my leg. Lower back pumped up I think the positions put a bit of strain down there so light weight def required.

Lastly standing leg curls and 1/6 stack did 3 50 rep sets on each Leg.

This took over an hour to do so cardio cut short to 45mins before gym closed.

Tomorrow morning will do calves and abs after cardio so all good in my hood.

[Android]

Have to amend my belief in BCAAs and Glutamine before cardio. It's hard to change an idea u have about something when it's worked ok in the past. But last few days TP has made me take it pre-cardio. Have noticed better cardio session, better recovery feeling, and continued fat loss. Common sense from TP also says that if your body used BCAAs and Glutamine for energy u r giving it less than 40 calories at 5gms of each...that's 5mins cardio.

So I've made the mental change.

Have dropped down from 105-106kg to 103-104kg last 2 days would say water weight is large portion just from yesterday, less carbs to hold it and less retention since lowering sodium intake.

Cardio this morning was 1hr, no rest, drank 1.125l water during and session felt great. Kept 120-125BPM throughout with little bursts of 130 now and then.

Did calves afterwards, standing one legged raises holding 12.5kg kettle bell did 60 reps on each leg in sets of 15. Then seated did 180 reps with 20kg in sets of 30 until pumped up.

Did some abs, reverse crunches, then a100 rep set of crunches, then 2 sets of 50 side to side crunch things.

Post-workout half packet raisins and WPI shake, got home and had 409gms chicken breast.

Head still unclear, got 3 more small meals before Back workout in the arvo and cardio.

[Android]

Back depletion workout today. Been tired all day but eating loads of meat.

Lat pulldown machine (not cable) with arms that come down from the side more than from the front, good for pulling down with elbows only. Warmup was 50 reps at 1/3 stack, then a little heavier did 5 sets of 30 reps.

Seated row machine next (not cable) and arms pull out wider than cable. Did 30-50 rep sets for 150 reps, squeezing lats and middle back as much as possible.

T-Bar row next with 20kg plate and sets of 30 reps until exhausted.

Seated Cable row next, 1/3 stack an did sets of 25-30 reps until 100 reached. Last set drop-setted for another 25 reps, then last 5 reps pull back and hold, returning weight slowly.

Shrug machine next with 40kg each side. Did 3 sets of 20 realized traps in good shape and then did incline bench shrugs for rear part of traps. 30kg dumbbells were harder than I thought so dropped to 20kg. Man I was tired. Last set had difficulty standing up while still holding the dumbbells...weak as piss on low-carbs.

Last machine is a Seated row thing I just worked the lats until exhaustion. Not much of a pump but felt ok. Used to feeling weak now.

Had BCAAs and Glutamine and then Cardio just 30mins at good intensity, sweated like hell. HR machine broken but was high 120s.

Had a chicken and vege meal with me so able to eat straight away, perfect planning and preparation.

Am under 103kg now looking to be in 90-100kg class, at the upper end of that.

Not much carbs now just chicken and veges tonight. Feelin full but want flavor, fat, and carbs like very other BB'er right now, comps suck. I am looking forward to the rebound though, 110kg with abs is likely a week after the Nats, yayyyy \:D/

[sampsonaxehammer]

I like the journal mate,probably spot ya on the day.goodluck!

[Android]

I like the journal mate,probably spot ya on the day.goodluck!

cheers mate, look for a hungry sh*tty grumpy dude...oh wait no I'll be eating up large by then :-)

[I Declare War]

I like the journal mate,probably spot ya on the day.goodluck!

cheers mate, look for a hungry sh*tty grumpy dude...oh wait no I'll be eating up large by then :-)

haha I bet you're looking forward to that day.

[Android]

Yeah, sometimes I feel like quitting just so I can go back to what it is I enjoy about bodybuilding, building the body and eating up large.

last night sweated out heaps. Started out feeling cold going to bed but ended up over-heated.

Had 50mcg T3 about 8pm, not sure if it's that or the body converting fat for energy due to low/ no carbs. Will skip the extra T3 tonight and see. Not taking any Winny which would explain it nicely for me I tend to get overheated at night on that so it's still a bit of a mystery. Woke up looking mighty fine for being flat, will post some pics

Cardio this morning from the get-go was hard, let alone doing 70mins of it. Did 10mins, water re-fill break, then x2 30min sessions. start of 2nd 30min session I totally hated and couldn't be arsed, and then all the way thru more hate.

Drove to work this morning thinking if I was drunk or wasted I would be driving safer. Couldn't be arsed braking or paying attention tbh.

[Android]

This is yesterday after shaving Legs, they were worked the day before so will be a week before they relax and cut and the feathered tear-drop happens, plus when water comes out should be better.

[I Declare War]

Yeah, sometimes I feel like quitting just so I can go back to what it is I enjoy about bodybuilding, building the body and eating up large.

You're on the home straight now buddy. All that hard work is gonna pay off. Dieting does suck though aye... probably why I'm never very lean... like lifting way more than starving myself. Next year I'll be in the same boat as you though, gonna force myself to compete for once.

This is yesterday after shaving Legs, they were worked the day before so will be a week before they relax and cut and the feathered tear-drop happens, plus when water comes out should be better.

[attachment=0]quads_oct2.jpg[/attachment]

amazing that you've managed to retain size like that with the weights you're using!

Good stuff man, keep it up.

[Android]

Yeah, sometimes I feel like quitting just so I can go back to what it is I enjoy about bodybuilding, building the body and eating up large.

You're on the home straight now buddy. All that hard work is gonna pay off. Dieting does suck though aye... probably why I'm never very lean... like lifting way more than starving myself. Next year I'll be in the same boat as you though, gonna force myself to compete for once.

This is yesterday after shaving Legs, they were worked the day before so will be a week before they relax and cut and the feathered tear-drop happens, plus when water comes out should be better.

[attachment=0]quads_oct2.jpg[/attachment]

amazing that you've managed to retain size like that with the weights you're using!

Good stuff man, keep it up.

Cool - be good to see you prep for a comp mate!

I love lifting heavy'sh for bulking but believe that once you start cutting you're making it hard for yourself by doing the same type of workout as bulking (heavy weights, low reps) because if you do same you're breaking down muscle and forcing repairs, and yet you're already doing calorie-deficit work and cardio.

Anyway, all the dudes who lift heavy switch to high rep pumps out backstage before the show to make their muscles the biggest and fullest they can... would think they'd stick to heavy 8 rep sets if it really worked that well wouldn't you?

Can hear Harry and Nate in the background grinding their teeth right now...

[I Declare War]

Cool - be good to see you prep for a comp mate!

I love lifting heavy'sh for bulking but believe that once you start cutting you're making it hard for yourself by doing the same type of workout as bulking (heavy weights, low reps) because if you do same you're breaking down muscle and forcing repairs, and yet you're already doing calorie-deficit work and cardio.

It seems to have worked well for you. I'd probably keep my workouts relatively hard and heavy right up until the last week... using workouts with a very short low volume HIT component at the beginning then with a low weight high volume component (along the lines of what you're doing) right after.

I get what you mean though about making it hard on yourself doing heavy weight, low reps while in a deficit.... you run a fine line and can easily get overtrained and/or injured.

Anyway, all the dudes who lift heavy switch to high rep pumps out backstage before the show to make their muscles the biggest and fullest they can... would think they'd stick to heavy 8 rep sets if it really worked that well wouldn't you?

I think the name of the game changes when you're back stage... rubber bands and light weights for high reps for me I'd imagine. heavy 8 rep sets would just tire you out way too fast at that point... and doing that while dehydrated would probably not be a good idea imo. also when I'm doing a heavy set of bench for example the last thing I'm worrying about is the pump, it's all about not getting squashed.... so yeah, I totally agree hard and heavy would be pointless backstage.

Can hear Harry and Nate in the background grinding their teeth right now...

[Android]

Today was dreary at work, just zombied around. Brought some fresh dates for carb-up they have almost no sodium and high potassium just like anas which is good to throw water balance out and to draw water from under the skin. Just getting it checked with Nutro first in case there's sum thing I missed.

Shoulders depletion today and lost count of reps halfway through.

Started on a side raise machine did 200 reps, 50, 50, 25 x4 with 1/4 stack.

Then dumbbell side raises with 7kg dumbbells and 150 reps over 6 sets. Delts pumped up which puzzled me have felt flat all day and then get a decent pump...

Next front raises, alternate dumbbell raises in 5 reps per arm then switch arms. Used 10kg dumbbells and stopped dumbbells on quads so no swinging them up. Did sets of 25 each arm before resting. So that's 5 reps right arm, 5 reps left arm, repeat 5 times for 1 set.

Rear delts next incline bench one arm raises for rear delts lying on my side. Used 5kg, then 4kg, then 3kg. Did so many reps they have never been that worked before.

Cable front raises next and 1/3 stack 4 sets of 25.

Lastly cable raises to the side, from behind my back, from the front, different angles. No stack weight just reps, delts hardened up after this.

Some light ab work, nothing worth mentioning then 45mins cardio high pace on bike and cross trainer.

Was poked at the end and although i had BCAAs and Glutamine during workout and cardio i hadn't eaten meat for 4 hrs. So I brought x2 chicken thighs from LM shop and wolfed them down (minus skin).

Got home and had 400gms tuna and snapper sashimi. Will have veges and chicken before bed.

Tomorrow start on 2litres of distilled water...difficult to do with cardio as 2litres has to last 2cardio sessions and a workout - wtf

[Android]

Just got back from Nutritionist and measure-up.

Am 5.5% bf, dropped just over 1% in a week and over 1.5kg total so 1/2kg must be water.

There's a drop in LBM, no surprise during carb-depletion am still over 100kg just hoping we can come in at 99.9kg now on the day and be the biggest in my class. Our target was always 5% at Waikato and 4% at Nationals and looks do-able at this rate. The rest is all up to body shape and what I look like against all others on stage I suppose. Damn why didn't I take up pub darts as a sport.

Still waiting to hear whether I have to actually drive all the way to Hamilton after work on Friday just to weigh-in. Surely they will have early morning weigh-in as well...fark'n reply

Cardio this morning was 1hr and not as bad as I thought on 750ml distilled water, BCAAs and Glutamine. Just took it easy at 110 BPM but sweating like mad.

Breakfast was chicken and veges. 3 meals packed for today are steak and veges. No carbs. And got 1 litre of distilled water left to drink for today, workout, cardio, and night.

Espresso coffee has been my thing today to keep water levels down and energy levels up is working ok and am getting used to this.

Chest and Arms depletion tonight but already thinking about Wednesday.

Wednesday's plan is to do 2 cardio sessions before lunchtime. Then start carbing up at 100gms banana + 100gms basmati rice every 2 hours. Should be 50-60gms carbs to start with.

Then Wednesday evening a workout will push the pre-workout carbs into the muscle and same for post-workout. So this will be a Back and Shoulders workout probably. Not high volume, not to exhaustion, just a normal training session of 12-15 reps as heavy as a water-depleted person can handle.

[soundsgood]

Awesome progress bro, although I'm not surprised seeing how hard you've been pushing it the last week. I'm jealous your carbup is starting 2 days earlier than mine. Although it gives me time to steal some of your ideas for which carbs to use. I'm still undecided.

Nice to catch up today, my TP couldnt get over how wide your shoulders were lol. That was not an off the rack shirt obviously haha