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

[Varven]

Looking very good,

and a testament that lower weights + higher reps works I guess....

I am a bit confused about your schedule though... so each body part is still hit only once a week right ?

By the way how tall are you ?

Your dedication to food is a true motivation... I struggle to stay focussed on diet...

[Android]

Looking great Android, still super lean :clap:

Cheers Biggurl, surprises me sometimes too. Body weight has swung back and settled on 98-99kg after last weeks surge ahead to 101kg. Still have to get a body-fat test - doh I could have today but forgot. Will do soon :-)

[Android]

Looking very good,

and a testament that lower weights + higher reps works I guess....

I am a bit confused about your schedule though... so each body part is still hit only once a week right ?

By the way how tall are you ?

Your dedication to food is a true motivation... I struggle to stay focussed on diet...

Cheers man much appreciated.

Yeah it's a body part once a week. There are so many parts I don't have time to do them all twice! But bear in mind that I go to failure on every set, on every exercise I do, always. The level of failure is greatest on the last set of course, but my wamrups are until I can't do anymore, or almost can't at least. Every working set thereafter is treate the same: 'never give up'.

I don't consider it a workout if I don't, it's a mentality I developed about 6 years ago and can't seem to shake regardless if someone told me to have workouts where u didn't go to failure...I couldn't do that.

I'm 183cm or 6' and way off my dream look. The bodybuilder that has floated my boat since 1999 is Oleg Zhur for symmetry and before that it was Shawn Ray for mass.

[Android]

Today I have eaten and eaten and eaten.

I had 3 containers of chicken, 6 eggs, 500gm kumara, oats, muffins, and some apples to eat.

When I got to work I opened the container of kumara and ate half of it by 12 midday.

I had a container of chicken polished off by 9:30am, and a second one finished by 12 midday and an apple.

There was a coffee break in between and I had a couple of muffins (chocolate one and a plain one...yumm).

Then 45 minutes of nothing, downed a pre-workout shake and off to the gym.

Started a shoulder workout over at the squat rack. Shoulder presses to the front, just the bar go out 40+ good reps.

Rested, went again for 25 reps and got some 6kg dumbbells and straight into strict-as side raises. head tucked down to chest, arms behind sides, straight arms.

Got 20 reps out...just. Couldn't stand still and rest so did these two exercises one after the other.

Then I saw the abs class starting...off to do abs for 15 minutes! - sweet.

Then once that was done I went and did rear delts lying on an incline bench and squeezing out 20+ reps each shoulder holding 4kg dumbbells.

That was it it was 'quick as'.

I'll do triceps tomorrow since I didn't do them today. A whole 45 mins of triceps - awesome!

I drink my shake on the way from the gym back to work, then ate the rest of the kumara back at work, and the last container of chicken an hour later.

I felt really tired about 3:30 this afternoon, I wanted to take a nap so had a coffee, the 6 eggs, and an apple instead :-)

I didn't eat all my oats, but I have a sandwich instead so will munch down on that on the way home long before my leg workout at 7 tonight.

Legs are always a big workout so pls excuse moi if I don't write it up tonight. I have to eat afterwards several times before having an early night...oh the life of a bodybuilder :-)

[Varven]

Aren't you chronically overtrained with such consistent failure all the time?

[Android]

I would say I walk a fine line :twisted:

If I stop taking glutamine especially, or lower my meat intake I have to back off and switch to 2 days on 1 day off..still to failure just more rest days.

[Android]

I'm, supposed to be in bed, will have to have a tin of tuna soon then go but here's the Leg workout tonight at Les Mills.

We aimed to hit hammies, quads, hammies, quads so...Warmed up with lying leg curls 60 reps with a rest-pause at the 45 rep mark. Little heavier but not that heavy and 4 sets of 25+ reps they were going numb on me at the end of the 2nd work set.

Over to leg extensions and first set was light with 40 reps, then hit lactic acid I couldn't do anymore. Bit more weight and did 20-25 rep sets with squeezes at every rep. At the beginning of the upward movement I could see the tops of the quads firing and then it moves straight to the tear-drop for 3/4 of the movement. I concentrated on both areas (hard to for the 1/4 movement its over so quickly) but I squeezed everything and at 15 reps I was doubled over hurting. I rested a few secs then another 5 reps, hurt, rest few, another 5. That's how the last 3 sets went for me on the leg extension.

Legs blew up and lost any cuts I my shorts were baggy on me before now they stay up if I pull them up I love that pump feeling! On to standing hammy curls (best to do this one leg at a time :-|) and repped out 30 for 4 good sets, not leaning over the machine which makes it easier, but more upright. Focused on no other muscles helping and def no swinging motion.

After those did 100 lunges, first set was 45, then after that they're hammered so 15 up the gym, rest, 15 back down the gym, rest, and then 25, and...fall over.

Am doing calves and triceps tomorrow this workout took the whole 50 minutes and can see myself doing 30mins triceps, 15 mins calves tomorrow in CityXpress gym.

[biggurl27]

Bloody hell I'm cringing reading your journal, but makes me think I need to work harder :nod:

[Android]

Bloody hell I'm cringing reading your journal, but makes me think I need to work harder :nod:

hehe am sure you're working hard enough biggurl, that's u in the pic right?

bloody awesome if it is

[Android]

Chicken!

I buy 5kg skinless,boneless breasts straight from Tegal once a week, Mad Butcher at other times, dice them up, bag them in 500gm lots (snaplock bags) and they're frozen ready to go when I need them for the week ahead.

How convenient is that? :twisted:

[biggurl27]

Yep my pic from Nationals. Man you are one organised up dude, I can't be fagged at the mo and busting open tuna

[Android]

Yep my pic from Nationals. Man you are one organised up dude, I can't be fagged at the mo and busting open tuna

Yeah I am now, saves more time do others things and stay true to the job at hand, bodybuilding :-)

Today's effort in the gym was fantastic I did a whole 45 mins of triceps, moved the calves to another day just didn't want to stop.

I got them a point where they felt numb, no pain, just numb and swollen.

First set up on the triceps pulldowns with a rope, 45 reps...last 10 were rest-pauses but each one of the first 35 were squeezed. Followed by 4 more sets a bit heavier but still light enough to get out 30 for each in strict fashion, squeezing. I wanted to stop but I kept telling myself I need bigger triceps and I like the bumps that big bodybuilders have on the sides of their arms when viewed from the front. Some bodybuilders down the outside of their arms are just straight, I like to see a good pound of meat sticking out myself so that's what kept me going. Last 2 sets I doubled over (no joke) and was squeezing my face up, it's like you reach a point in the reps where you feel pain and you know if u continue the pain when u finally stop will be way more than it is now...so do you stop now and let the pain subside? I didn't so when I did stop man the pain flowed what a baby. next time panadol.

I then went and used the machine it's like a preacher curl but for triceps you push down, whatever, someone tell me what its called pls I use it often so need a name for it. I did light weight and counted out 49 (I couldn't reach 50 I couldn't even feel the 49th one). The other 3 sets were high 30s and my arms were filling out my tshirt and it's not a tight fitting one usually.

So then went and did kickbacks with a 8kg dumbbell this was 20+ reps each time squeezing out at the top really well. This time I concentrated on taking my shoulders out of the exercise as I usually get sore shoulders if I don't from squeezing them too.

Then some overhead dumbbell things I didn't get much off this exercise and finished with a new one I've learnt.

This one might be hard to describe it's only for the outside headm the one I like to see down the outer arm with a bump on it. You do this half-side lateral raise thing but keep your delts down, you can only go up halfway before shoulders want to kick in, and you go backwards slightly and squeeze the outer tricep head. Sometimes I can't get it right and don't get anything from it but it's a new exercise and the couple of times I have got it right I know it's working that outside head.

Ate alot of chicken today, same again tomorrow might do calves and abs at lunchtime and have Saturday off, haven;t really rested since last Saturday without a workout - wow what a week!

[Android]

Awesome sleep I feeeeel great! this morning.

When I feel tired and want to just sleep at 3pm in the arvo I know it's that fine line I walk between enough and enough! Yesterday I had a 30 min nap about 6:00pm which helped alot.

It's another 1kg of chicken cooked this morning, will have one serving of it after my oats as I'm starting work an hour later this morning.

Have boiled 2 kumaras, the first one weighed 350gms, the 2nd was smaller probably 250gms, so ... 600gms of kumara for the day.

Will probably buy something as well, will just see how the day pans out I'm taking my gym gear with me and try for a calves workout today. Just calves, 40 mins of it if I can handle it, might be less but can be sure I'll write it down here later :-)

Along with food there's supplements I have to organise for the day. here's how that goes down...

First thing in th morning I drop 2 multi-vits and a vitamin C 1000mg, and 2 Stoked capsules (test booster). Then I make a double-serve protein shake and add a scoop of Xtend (BCAAs, Glutamine, Citrulline, and Vit B6) and drink that.

I have a couple of little containers and in one I put a few vitamin C and another does of Multi-vits for midday. Another little container (I think it was an old Fish Oil capsule container) I put in my pre-workout mix (NOXplode), and another I put in my workout drink powder (2 scoops of Xtend). Then it's time to prepare the post-workout shake (double-serve protein, 50gm glucose, 1 scoop Xtend).

Phew! Almost as time-consuming as preparing the daily food. It's easier when I just have an evening workout and don't have to prepare some of that in the morning.

I finished my NO-Xplode this morning, todays workout is the last one. What's next? well I have some BSN Volumaize to try am looking forward to cracking that open, it is a new BSN product released to the public on the week of the Mr. Olympia this year.

[disasterpiece]

xtend is good shit

[Android]

xtend is good shit

oh yeah

Today was not meant to be a work day was it? man I wanted to drive straight past Queen St and onto Mission Bay at 9am this morning - damn!

By 12 I had eaten 2 and 1/2 containers of chicken and more than half the kumara. Then rested for 30 mins before downing a pre-workout shake (last of the NOXplode) and prepared for a calf-only workout at the city gym.

Started out on the leg press machine where the plate stays still and the bench u lie on moves backwards and did close-stance calf raises in sets of 30. I can't do 30 in a row and after 20 it was a rest-pause between 2 more sub-sets to reach 30. There is a squeeze at the top and I always try and 'feel' the pull at the bottom of the rep. Like shoulder shrugs this 'gravity pull' at the bottom of the rep really does a lot of work for me I feel. i let the weight just hang a second before going back up for another rep another squeeze.

I find that once the calf is pumped that's it, high reps are painful and frustrating. So when I moved to the seated calf raise machine I was only doing a 20kg plate for 20 reps. I would rest-pause then do another 5, then another 3, then a final 2 just to get 30 done. I upped the weight another 15 kg and moved my focus to the inside calf 'diamond' which I can feel on the initial upward movement from below the bottom of the movement, rather than the squeeze at the top. Some of the reps were only going up to half way then I would let it down again and repeat. It's not half-reps its moving the focus of the muscle being worked although anyone watching is probably thinking 'half-a-rep'.

In between sets I stretch the calf muscle out but putting my toes up n some piece of the equipment and forcing my heel to the floor...but be careful too hard and you'll cramp it or worse strain it. The stretch gives temporary pain relief but doesn't really seem to help otherwise :-) but who knows maybe it does something like stretch the skin fascia .. I just enjoy the temp pain relief!

I did a quick set of these weird hell pumps that look ridiculous (hence why I only did 2 of them) where you grab a pole (don't laugh) and bend done until your thigh is at right angles to the floor, and you pump your heels up as high as they can go and down again. Try it when u r alone first :-|

They were now swollen to the max and I could see veins running over the split muscles so I did some high rep tip-toe things for 2 sets just to really seal their fate and hobbled to the changing rooms.

That was a 100% calf workout, nothing but calves.

After the post-workout shake I polished off some more kumara and the other 1/2 container I started before lunch. Went out for a late lunch in the city (chicken and chips no doubt).

Late afternoon on the way home I ate the final container of chicken and the rest of the kumara.

word just out...chicken wings for dinner :doh:

[Android]

Got 5 good meat meals in today. A REST day means alot to me, it's where I try hard to eat clean all day except one splash out, tonight it was icecream and strawberries.

Here's today's food intake

-------------------------

double-serve protein shake

200gms oats (dry just add water) for breakfast

250gms chicken

200gms oats (dry just add water)

250gms chicken

---now it's 12:30pm---

starbucks double-roasted (new beans just in) coffee + blueberry muffin

double-serve protein shake

250gms chicken

200gms oats

200gms scotch fillet

50gms kumara + potato, avocado, salad stuff

icecream + strawberries

---10pm---

250gms chicken

I slept in and I hate sleepiin 'cause in my mind I'm thinking I've just gone without protein in my system all night, so a late start is something I try and avoid. Weekends I should get up at 7:30 latest and start eating again.

Tomorrow I have a mean shoulders workout planned in my head, will take Volumaize and Xtend and panadol and iPhone to take some pics too.

here's a pic of tonights meal, remember low carbs after dark so only a 'token' amount of kumara / potatoes, rest is all lettuce and stuff. What is missing is broccoli. Of all the veges bodybuilders should eat it should be brocolli for testosterone, fibre, and health. Next time.

[Pseudonym]

I try hard to eat clean all day except one splash out, tonight it was icecream and strawberries.

Woah. Icecream and strawberries? Easy there, man. Don't overdo it!

[soundsgood]

Tomorrow I have a mean shoulders workout planned in my head, will take Volumaize and Xtend and panadol and iPhone to take some pics too.

How do you find the camera on your iPhone? I find I cant take any action shots with mine. Any movement shots come out very blurred. No good at the gym for me. Then again I do just use the standard camera application.

[Android]

I try hard to eat clean all day except one splash out, tonight it was icecream and strawberries.

Woah. Icecream and strawberries? Easy there, man. Don't overdo it!

Yeah it was pretty reckless of me don't know what I was thinking... :shifty:

[Android]

How do you find the camera on your iPhone?

I find it crap too

no zoom, only 2 megapixels, and wtf u can't PXT or MMS them to anyone!

[Android]

No Shoulder workout today, went for the Back at Les Mills with a training partner instead. She's a strong bugger and for a few sets I did cable rows at the same weight as her.

Okay a few more reps but still the same weight. It was a great way to finish off the weekend and hopefully burnt some calories.

The only part of any diet I adhered to was breakfast and between 1 and 4. Brunch was a Big Breakfast at Catch22 browns bay, baked beans, bacon, toast, mushies, 2 eggs, so ordered 2 more eggs on top, finished off with a banana split.

Will just veg out tonight and relax, this puts shoulders on for 2moro either at midday or night.

Tuesday night I bear all to an International competitor and looking for weak points in my symmetry from their point of view. This grounds me a bit and either re-inforces my inklings at what I need or blows them out of the water and introduces new ones...will wait and see.

[Android]

Today is like every other in terms of food so I'll spare u the repetitiveness that is my feeding life.

My calves hurt to the point where I can't squeeze them fully and I walk funny going up and down stairs.

I did them on Friday in a calves-only session and mm really happy they're trashed to this level.

I can also imagine how much worse they would be if I wasn't eating 1kg of meat, loads of clean carbs, and glutamine/bcaas day in and day out.

Yesterday's food wasn't up to par the only meat I had was 6 egg whites, 1/2kg chicken breasts, some bacon, 4 whole eggs, tin of tuna, and a BK Whopper pattie...not really enough.

Don't know if you guys and girls get this but if I have a tin of tuna just before bedtime I wake up with a cloudy head.

It's got to the point where it is now predicatable and not sure if it's the mercury or something about excess undigested protein sitting in the system overnight or I just need hardening up.

Anyone else get this?

[luv.me.oats]

I opt for chicken, shredded breast or some turkey. Otherwise proteinshake (Onutrition egg protein) is what I usually have. I hear casein protein is good for night time growth too.

Never had that cloudy feeling though.

Are you back on the steak yet?

[Android]

I opt for chicken, shredded breast or some turkey. Otherwise proteinshake (Onutrition egg protein) is what I usually have. I hear casein protein is good for night time growth too.

Never had that cloudy feeling though.

Are you back on the steak yet?

Not yet, got another few kg of chicken to get through so should be by end of the week. Rump steak stirfry size being my preference, what's yours?

You're right, Casein is...one of things you 'should have' and sometimes u get it, then when it runs out you forget to replace or you're like, meh what else can I try.

Just had my b/f test and it's 10.1% I am rapt with that as I think I am well over my see-saw swell coming off the contest. I'm not retaining water and I feel like I have stretched a little.

I'm 99kg @ midday so I would be 95kg at 6%, even take off a few more kg for water and I could go on stage at least 2kg heavier than last month.

But weight isn't everything so I'll look back at the measurements I made a week ago in a few months and see what improvements were made in 'actual' size.

No workout today, tonight's shoulders workout has been confirmed so it's time to widen those doorways I'm coming thru

[Varven]

Don't know if you guys and girls get this but if I have a tin of tuna just before bedtime I wake up with a cloudy head.

It's got to the point where it is now predicatable and not sure if it's the mercury or something about excess undigested protein sitting in the system overnight or I just need hardening up.

Anyone else get this?

Yup I cant handle solid food 1 hour before bed. . . . same thing