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

[Gym rat]

Android I find your training methods very interesting to read about.

[Android]

Android I find your training methods very interesting to read about.

Oh shoot, interesting sounds ominous ... :twisted:

Monday came around way to fast after the awesome summer weekend didn't it?

This morning I cooked up 1kg of chicken breasts, boiled an 800gm kumara, and added 300gms dry oats to my day's food intake.

Also took a double-serve shake for after my midday gym session, I'll go to the gym at lunchtime.

I needed extra carbs today to eat after the midday workout and before the Leg workout tonight.

Protein from meat today including tonights dinner and late night tuna snack will be 200gms+.

Protein from x3 shakes today will be 150gms.

Carbs from 800gms kumara today will be 160gms (20gms per 100)

Carbs from 500gms dry oats today will be 300gms (60gms per 100).

So its looking like:

350gms protein = 1400 calories

460gms Carbs = 1840 calories

Miscellaneous food like fruit, icecream, veges would add another 300 calories.

3500 calories

I don't consume fats or oils on purpose so no idea what the fat content is from oats, kumara, and chicken meat. I never have so I guess it leaves me with something to try next year for a few months and gauge the result ay.

Tonight the workout is for the Quads. Am separating the Legs to put more effort into the Hammys and Quads separately, stimulate some growth while I am still eating pretty clean.

I'm not planning on resting over Xmas so will re-measure myself in early January.

As long as the gyms are open I'll be eating and resting every day between Xmas and New Years and turning up to work on my physique for < 1hr.

[POSSUM]

Hey Android why aren't you eating any fats? Is there a reason behind it?

[Android]

Not really, I want to walk along the beach looking tight and cut this summer, make use of what I earnt this year and if I bulk-up this early I'll have a fat roll everytime I sit down. I guess that's a reason but really I have never gone out of my way to eat fat/ oils.

I'll look at it next year, change things up a bit in February is the plan but for now, status quo.

On Friday down the viaduct the waitress wanted me to take off my shirt, on Saturday walking Queen St with my g/f 2 guys in a truck yelled out 'awesome body man!', and on Sunday at Mission Bay a crowd of teens said 'woah check out those guns!' as my misses and I walked past them...I don't want to change what works - haha :twisted: quietly loving the attention

[Android]

Tonight was Legs, with an emphasis on Quads and it was a wicked one too.

I downed a shake 1 hour before the workout to get aminos into me, took Volumaize with me in my drinking bottle, and took a serving of Nutrex Ignite, and a serving of iSatori Morph. Stupid me brought way to many of the small bottles of Morph so brought one for myself cause I'd never taken it before (the stuff is way to expensive imho).

I started out doing 100 reps of the leg extension. I don't where I got the crazy idea to do that from and I wanted to stop at 60. I kept going up in groups of 10 after that with about a 2 sec pause in between until I reached 100. Wasn't a heavy weight obviously but was 1/4 - 1/3 of the stack. I didn't feel any lactic acid stopping me but I did hobble off the machine to pull up my shorts as the legs expanded over the next minute. Then back onto the machine for a heavier weight and did 4 sets of 20+ reps until the quads were pumped up and tight. Now it's time to train :-)

Did the hack squat next where you face the mirror on an angle, down so the bum touches the ankles with a 20kg plate each side, 30 reps. This exercise and any squat I do I squeeze at the top (avoiding a lockout concentrating on the squeeze) as if I am on stage squeezing them.

Then put on another 20kg each side and did 3 sets of 20 reps, the last set was slow but was determined to keep going so was spotted by training partner on the last 5 reps.

We moved to our final exercise (yeah final one but involved 3 exercises LOL).

Standing hammy curls, then lunges around the room over to the lying leg curls.

I tried your tip ohjoshua and concentrated on pointing my toes. Felt harder to curl actually and I did 15 rep sets for the standing hammy curl. Def felt the calve taken out of the equation but couldn't curl up as high, as in up to touch my butt. But that's fine lying leg curls I could. Great tip, cheers!

The lunges were a great relief, but the lying leg curls were agony the quads pushed into the bench and the hammys burnt up really quickly even though it was super light weight. I squeeze at the top of the curl just like I would for a bicep curl. One of the sets I stopped after 6 reps! took a pause and then did another 6. I thought if I continued I might hear something go 'rrrip' honestly it was painful to do.

The final set I got a 2nd wind or something kicked in and I pumped out 26 reps before failure.

No time for calves, legs were swollen from both sides and I wear shorts which I have torn the inside leg for days like today when they need to stretch.

Am taking x2 185gms cans of tuna before bedtime to hopefully relieve some pain tomorrow.

Oh, and I brought 5 kg of rump steak on the way home from work which should see me right until the weekend. No more chicken for a while I'll do beef and eggs instead :-)

My biceps are just starting to calm down, they were a bit tight yesterday and this morning especially at the bottom of the bicep. Preacher curls does that where the tendon takes a real hammering.

Tomorrow midday is Back, no workout at night so Big Back coming up. Must eat like a horse from AM to midday, will go to the gym when i have eaten enough so sometime between 1 and 2pm.

[Android]

Today my quads have started to tweak, they feel like they've done a few hundred leg extensions .. oh wait they have!

It's a dull pain for now and not really even a pain, have to squeeze them to make it felt.

But I know what's coming, you know the feeling of the inevitable DOMS.

Hammys not so much, it was an emphasis on Quads though. I'm trying to slip in 2 leg workouts a week but not 1 for quads and 1 for hammys, I want 2 leg workouts.

Midday was Back and I tried to eat as much as I could but think I ate too close to the workout, got a sore stomach in the gym.

Carried on though it's just uncomfortable not impossible to work with.

hit it off with bent-over dumbbell rows which I haven't done for like ... ages, for whatever reason I usually start with something else.

1st set was 50 on each arm, they were 15kg dumbbells. I wanted to stop at 30, kept going and the last 10 were: drop the dumbbell, pick it up for a few reps, drop it, pick it up kind of pauses.

I squeezed every rep and concentrated on pulling my elbow back instead of using my biceps.

Most back exercises like rows and pulldowns I use elbows which forces me to not use biceps to some degree as I don't use wraps (for no reason I used to when doing heavy sets).

I moved up to 25kg for 15 good reps, and then 35 kg for 10-12 reps...I know it's getting back to heavy sets again but am jsut hitting different areas.

2 good sets at 35 kg each arm and I was feeling the area behind the rear delts/ lats.

I find the heavy weights hit that area, and the lighter reps hit the central back more because you can squeeze a light weight further back than you can a heavy weight (or it is isn't heavy).

On to the seated row (machine) and I like this one for feeling the back and squeezing it tightly in the middle really feels good. It's easy for biceps to be called in to play here so I am always reminding myself not to. It difficult cause you can't squeeze the back with just elbows, you can pull back with them but at some point biceps want to join in.

All depends on your own personal bone length and mechanics against the machines I suppose. Like most exercises some people suit half range motion others suit a full range to work a muscle - ahh uniqueness...ness...ness!

After a 30 rep set the weight went up and I did 3 sets of 20+ with little rest between sets.

Then onto the lat pulldown, this time I did a medium grip I'm always doing wide grip more often than not so today was shoulder width grip.

A warm-up of 20 reps and they got lactic acid in them so I put on some more weight and did low reps heavy sets after that. I felt the heavy weight was relatively easy to pull down for 10 reps.

Finally finished with some light deadlifts, not quite touching the floor. Threw a 20kg plate on each side of the bar and repped out 20 slow ones, stretching back and squeezing with each rep.

In between sets I jumped on the calf raise machine and with 30kg on it did 35/25/20 reps.

That was it.

That was Back.

Over inside and hour.

No sweating, just worked each set to the best that I could on the day.

[biggurl27]

EH No Sweating?

[Android]

EH No Sweating?

Yeah not really, wasn't hugely motivated no inner voice screaming at me to 'come on you pussy get it upppppp'! you know the voice...right?

[biggurl27]

Errrrrrrrrrr yeah but it doesn't sound like that ahhaha

[biggurl27]

Errrrrrrrrrr yeah but it doesn't sound like that ahhaha

[Android]

Yeah that's my inner voice, what's yours?

Almost forgot today's food:

usual breakfast

Cooked up 500gms rump steak and scrambled x12 large free-range eggs for protein today. Took some kumara (about 300gms raw) and oats (300gms) with me as well.

Will have a usual dinner with steak, and some meat later after dinner not sure what it will be yet, maybe chicken :-)

[biggurl27]

You must spend a fortune on food! Yeah something along those lines, I'm more like gym rat and quote ronnie very badly haha

[luv.me.oats]

yeah I don't sweat either, what's with that? It's not like I take it easy and just pose at the gym. Well I have joined Les Mills, heheh, nah, I love it - top gym.

Oh, Android, how are you placed this week, are you able to fit me in either Saturday or Sunday ?

[Android]

Oh, Android, how are you placed this week, are you able to fit me in either Saturday or Sunday ?

Great! Ladies choose, either day is good for me and we can work any body part you like.

If you can give me a heads up on which part just so I don't work it on the Friday ay.

[Android]

You must spend a fortune on food! Yeah something along those lines, I'm more like gym rat and quote ronnie very badly haha

Ahhh Ronnie, reminds me of his vid where he sits down to watch his eggs and grit cool down. He looks pissed that it's taking so long too - LOL

My food bill is over the top but it's easy to shop for since I don't dress up my food in anything I just like plain food.

In a week it's something like:

Meat - 7kg is about $90

Eggs - 1 tray of 30's $6

Kumara - 3kg is about $12

Oats - x3 1.5kg bags about $12

Fruit - $10

Veges - $10

Almonds - $10

Rice - (not lately, but couple of 1kg bags instead of kumara or oats)

Tuna - 6 cans about $10

Glucose - x1 container about $3

What's that up to...$153 / week

Come shopping with me sometime it's funny to see peoples faces as I unload 7kg of meat and 3 bags of oats onto the counter. I'm not that big a guy to be honest.

I'm nearly 100kg so in my mind I have to eat like a 110kg bodybuilder just to reach up to 105kg. I have to eat to excess and it has to be more than my target weight or I wouldn't ever reach 105kg if I just ate like one. It's what I have done since I was 68kg so it's something I always do. Although now I try not think of weight rather than size but the concept of eating like a bigger person than you currently are remains.

Lets not go into supplements and my x3 double-serve protein shakes every day.

[biggurl27]

Hmmm yeah the food bill isn't that bad but if you do incorporate all the sups and protein shakes it adds up. Just wait to you have your other little person to feed. No shit my 5 and 3 year olds eat about the same as me!! They love oats/chicken/tuna and cottage cheese. Sometimes they have a few sips of my shakes.... little bodybuilders in the making!

I think the concept of eating for a bigger person is good, just people don't believe it. And that OLD funny saying from people "ooh I don't want to get huge!" haha dreamers yeah magic you will look like Arnie by eating mor cals and doing a few heavy weights!!! :roll: Man that gets on my tits!

[laurasaur]

I have to eat like a 110kg bodybuilder just to reach up to 105kg. I have to eat to excess and it has to be more than my target weight or I wouldn't ever reach 105kg if I just ate like one.

I like that attitude Yeah my shopping is very simple too. Just a few kgs of chicken and some asparagus, thats basically it hahah every few week another bag of almonds/cashews or some PB if I run out.. good to go.

[Android]

LOL I hear you on all of that Biggurl, don't worry I'll be fighting for my share of the food at the dinner table. :twisted:

Ouch my quads and back are sore today.

The front outer part of the leg hurts as I am trying to walk normally and I'm guesssin a whole day sitting at a desk they'll seize up some more.

Will go for a walk at lunch time just to get some more blood into the legs.

When I squeeze my back it tweaks is best way I can describe it. Means it doesn't hurt but I can feel soreness there.

I've prob already mentioned this but a 2 day delay in DOMS means it going to really hurt, DOMS the next day means...mehh bearable.

That fits with the 100 leg extensions I did and the rest of the workout was just as intense, and my back yesterday I didn't work up a sweat but did some great squeezes with lighter weights for 30 and 50 reps.

Last night I had 500gms (raw weight) of steak to myself, I ate 2/3 for dinner and the last 1/3 just before bedtime, and handfuls of almonds in between.

This morning I cooked up 500gms of chicken and 500gms of rump steak. Took 300gms of oats with me too and will buy something during the day for more carbs.

It's Shoulders night tonight. Am really amp'd for it, eating my 2nd container of meat just now and a 150gm bowl of oats.

Tonight it will be more pressing movements cause last time I emphasised lateral raises of all sorts and hit the rear delts hard.

[laurasaur]

No shit my 5 and 3 year olds eat about the same as me!! They love oats/chicken/tuna and cottage cheese. Sometimes they have a few sips of my shakes.... little bodybuilders in the making!

LOL that is awesome. Reminds me of the SciVation dude where someone was asking if there was bad stuff in his powder and he's like, DUDE! I feed this to my kids!! Hahah...

[Android]

I have to eat like a 110kg bodybuilder just to reach up to 105kg. I have to eat to excess and it has to be more than my target weight or I wouldn't ever reach 105kg if I just ate like one.

I like that attitude Yeah my shopping is very simple too. Just a few kgs of chicken and some asparagus, thats basically it hahah every few week another bag of almonds/cashews or some PB if I run out.. good to go.

Oh *snap* same time, sorry! hmmm cashews :-P

[Android]

Had an awesome shoulder workout tonight with some great results in the mirror with real width and volume at it's max, and it was over inside an hour.

Warmed up on a side-lat raise machine for 50 reps done in 2 sets and then ready for seated dumbbell presses.

Pushed out a lower rep range for this exercise we just felt like going heavy and finished off the 4th and 5th set with 40kg for 8 reps each time.

Moved to the Smith machine for rear presses and with just 10kg each side was pushing 30 out, we raised it to 20kg each side and pushed out 15-20 for another 3 sets.

We headed down to do dumbbell side lateral raises, strict and with 6kg for a warmup and 35 reps later up with the 12.5kg for 4 good 20 rep sets.

Dropped the weight down and did some incline side raises on a bench for the rear delts and then used the same angle to do front delt raises which I've never done.

While i was leaned over the incline bench and at rest position my delts just spill over the bench and got a high from thinking, wow there's some real mass building up here. I'm a little over 10% b/f and with each side or front raise the striations come out nicely as well.

Pre-workout was Nutrex Ignite, iSatori Morph, and BSN Volumaize.

I felt as fresh at the end of the workout as I did at the start except my shoulders had no strength in them to continue. (I tried, at the end of the workout I picked up the 6kg dumbbells and did some side lat raises...they were poked) but mentally I was ready for more.

My legs are even worse tonight really sore. My training partner blames the hack squat machine he said I went down until my butt touched my ankles, he might be right. My back, the upper part in the very centre where I need to grow is also sore.

Dinner was 300gms pork, half an avacodo and salad/tomatoe etc, some almonds later on, and will down a shake before bed as I don't have time to stay up and cook again.

[wopo]

Hi android, really interesting journal you got here, great help for someone new to bb. Was wondering, do you ever eat lamb chops, it's just they are so much cheaper which is attractive to poor uni students. I know they have lots of bones and fat but they still seem very cheap to me. You said in one of your posts you're not so worried about the saturated fats in meat but what is you're oppinion on lamb chops?

[Android]

Hey,

No I don't and there's nothing wrong with it as an alternative.

Cheapest of all protein is eggs (perhaps excluding tinned meat here).

A tray of 24's from Aussie Butcher are huge eggs for $6. Just 5 of them would be 30gms of protein. So that's $1.25 per 30gm meal.

(if u just had the egg whites then 17gms for 5)

[Android]

Here's the food for today until I get home after work, minus the shake I have when I just get up.

The shaker filled with oats is 1/3kg of dry oats, kumara was a 1/2 kg kumara boiled. Beef is rump steak.

The bowl of oats was 200gms dry oats with just enough cold water added to soak up. And there's a double-serve shake as well.

Supposed to be a rest day today but might go and do abs and calves, I just can't sit around for a whole day at work.

[wopo]

sweet, thanks for your help