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

[laurasaur]

dude i wish i was a guy

[2guns]

dude i wish i was a guy

bjf wishes u were too

[Varven]

dude i wish i was a guy

bjf wishes u were too

PMSL

[2guns]

dude i wish i was a guy

bjf wishes u were too

PMSL

wats that mean brother?

[Varven]

Pissing myself Laughing.

This is the best entertainment we've had on NZBB in ages.

Lets leave Androids journal and go back to the comedy....

[Android]

LOL I go to sleep for 8 hrs and this is what happens :nod:

[Android]

Legs, Shoulders and Back are sore today.

The shoulders especially front delts hurt, Back and Legs are ok but can feel them if I give them a squeeze. This is as close to heaven for me as I get.

Yesterday I didn't touch the gym and won't today either. Body tells me to rest and grow so i am going for a massage today to lossen up. Last time I went for one was 4 and 2 weeks out from the NZFBB and NABBA shows.

Have been reading other posts around here about high-rep + high intensity training and would say that you can't just change to it and get results, and you might shrink in size if you try. You expend way more energy so you have to consume way more calories than you currently do, and you tear way more muscle fibres so you have to eat way more protein than you currently do, and you exhaust your CNS way quicker so you have to keep vitamins and minerals high. No alcohol, ever! No drugs, ever! No skipping a 3 hr feed, ever! (well try not to) etc etc

If you aren't anabolic 24/7 and do this training you'll have the following problems (oh...just from personal experience)

Lack of appetite

Lethargy

Chronic DOMS (hence why I take 2 days off and go for a massage at this point)

Yawning in the gym

I've had 3 close calls in 2 years. The last 2 times I had to have time off work cause my head was cloudy and I went lethargic and just wanted to lie down and sleep all day. It's over-training and it isn't a nice feeling and you lose a few kg so even though it's probably only water and food weight, it's de-motivating too.

So I can see why some might have lost size doing this kind of training, that sounds about right to me. Just shows you how much wreckage it does to your body doesn't it and the potential for massive gains.

(There's a study btw with rats that showed even overtrained rats can gain size, they wire them up and tube-fed the poor critters and worked their little rat-asses off every day until the rats CNS was fried and then continued stimulating the rats muscles for days and continued to get growth from it despite the rat being wasted and over-trained...so overtraining is not necessarily the muscle, but CNS gives out first and symptons are tiredness etc).

Solution is a B12 shot, rest, and although I haven't been doing this lately, 2 days on 1 day off is the best split for naturals trying this high intensity training style out imho. that's 4 times every 6 days which is plenty of training time, and the rest day allows your body to absorb calories for growth whereas 3,4 or 5 days on you will just lose weight each day you train.

Best advice, if you are doing low reps heavy weight and eating x-amount of clean food and gaining size then stick with that.

If you want to try this other style then be aware that it involves different diet and rest periods.

I can see now why the bodybuilding magazines bestow 8-reps 3 sets for the general mag-buying public ... it's because their diet no matter how much they think they are eating and how good they think they are resting, it aint enough for any other kind of training.

[luv.me.oats]

laurasaur wrote:

dude i wish i was a guy

Why?

I will quote barbie, my fave childhood toy.

'We girls, can do anything......"

Just got to train harder sometimes and it takes longer, but we can go just as hard.

[Android]

... but we can go just as hard.

Will remind you of this during our shoulder workout today :twisted:

A 2 day break feels awesome. Shoulders a little edgy, with legs and Back returned to normal.

My inside thighs touch each other more than before, which motivates me like nothing else. Coming from skinny my inner thighs never touched or rubbed past each other even for most of my life. Did some time in the army and even standing to attention there'd be a gap between my legs.

Then sometime in 2002 I just woke up and BAM! they were rubbing each other when I walked to work (was in U/Hutt, they didn't have cars back then....still don't). Ever since I can now feel as the gap lessens and moves down towards my knee, and it's moved a little again after Monday's mammoth leg workout so STOKED! is how I am feeling. Ahh the little things that rock our worlds ay.

I also test my calves the same way, feet together and see how much further before the inner diamonds touch. They touch now but over the years the gap was there and just got less and less. Was the best judgment tool above weighing and measuring for me cause it motivated me and I was concentrating my efforts in that direction.

Am all out of STOKED now, so will get into something else for Test levels, most probably ZMA and Tribulus.

[Android]

Yesterdays shoulder workout was a blast!

Didn't start out like that when I left my shoes behind and had to go back and get them, but I got a good pump on and repped out some painful sets. This workout was with luv.me.oats and she's doing the 10-12 rep thing so my rests are like half as long as they should be (it's not fair her rests were like twice as long while I am still pumping them out - haha).

I'm going to introduce her to high rep/ high intensity training next time, a Back workout that will leave her sore all over including arms.

We warmed up with side raises on a machine it was the 2nd set of 30 that I noticed, hmmm...my shoulders still tweaked from an earlier workout in the week.

We moved to barbell presses on the Smith machine for front presses and I could get out 35 reps for a few sets before fading back to 15 for the final one.

Then dumbbell seated presses, the weight was 1/4 of what I did on Wednesday night but still felt heavy enough and I squeezed every rep out as hard as I could squeeze at the bottom and the top of the movement.

Ok that's the presses out of the way I find them mechanical and boring tbh.

Side lateral raises now these rock for shoulder width. A real steady tight form is needed though or you're just delaying the day when you have wide shoulders. About 3/4 way through each set I bring in squeezing at the bottom of the movement. It brings out the striations in the shoulders and motivates me to keep repping when I really want to just stop, ohhh and it hurts like crazy. You don't want to be doing a most muscular pose though, it's just the shoulders you need to squeeze.

Then we did some rear delt work lying on an incline bench and doing slow light reps with squeezing at the top of the movement to really tweak the rear delt. This is a calm exercise, feels like you are winding down from the workout as you take it slowly and would be a good one at the end of a shoulder workout. I think having good rear delts makes the difference between someone who is big and someone who has good symmetry.

From the front someone might look like they have big shoulders, but then from the side and the back they taper back to nothing.

I used to be like that and only cared about what was in front of me in the mirror. quads, chest, shoulders, arms, lats were the main ones. Now I realise that from behind your rear delts add width to your back, they are the caps on top of the V-shape and large front delts can't be seen at all.

I have more to go with rear delts, am not there yet :twisted:

To finish off a complete shoulder workout we did front raises with plates. This pumps me up and I get to see the shoulder muscles working away in front of me.

Okay too much posing in front of the mirror ... yeah right!

Until a year ago I never struck a single pose in a gym mirror, I was too conscious of myself and thought posers were - well, posers.

Until I wanted to compete and I came across this footage from YouTube of Danny Padilla one of the greatest short bodybuilders ever. I prefer this kind of bodybuilder over Kevin Levrone, Shawn Ray (who I like don't get me wrong) but Danny Padilla's shape is achievable :-) if you know what I mean.

I watch this a couple of times a month, seeing his level of concentration is amazing there's nothing else going on in the gym except him as far as he's concerned

[laurasaur]

laurasaur wrote:

dude i wish i was a guy

Why?

I will quote barbie, my fave childhood toy.

'We girls, can do anything......"

Just got to train harder sometimes and it takes longer, but we can go just as hard.

Just so I could eat all that food

[Android]

Sunday was a well-earned rest day, it was hot and totally awesome

outside so almost impossible to get motivated for any kind of a workout!

Went shopping and chicken was so much cheaper than rump steak so I got another 5kg and am into the first 250gms of it already. Why is a kg of meat from a whopping big beast who has hundreds or KG on him more expensive than a kg of meat which is probably most of the chicken?

Noticed a new'sh product on the shelves of Pak 'N Save called "Primo -Banana Shake", it's where the "Wave" is kept in the fridges next to the milk. The taste is unreal, to die for, it reminds me of those banana lollies you used to get (probably still do, slightly soft shaped like a banana).

Man this shake was so nice I didn't even pay attention to what was on the bottle, who cares ... (16gm protein, 48gm sugars, and 7gm fat)

Yeah ok I did check it out first, it's just habit now to check these things out :-)

Todays breakfast is predictable, but the food I brought to eat during the day is slightly different than usual.

I cooked up a few cups of white rice (I'll measure next time), 1 kg of chicken, and a triple sandwich with ham, cucumber, tomatoe, avocado, lettuce, cream cheese and 3 slices of wholegrain bread.

And a container of almonds (I'll weigh them next time) that looks like about 100gms ... ok I counted them instead there are 74 almonds.

Interestingly there are 7 calories in 1 almond from 0.6gm fat, 0.2g carbs, and 0.3gm protein.

So that's 44gms fat, 15gms carbs, and 22gms protein for a total of 518 calories.

Now I know where I get my fat from!

Earlier I said I don't purposely consume oils/fats but I really do, I get about 70gms of fats in every day with nuts, eggs, fish and ice-cream, which is 630 calories, which is 20% fats on a 3,200 calorie diet.

Tonight I've got silverside which will last me a few days worth of meat (salty as anything so I boil, drain, and boil again for the taste, I don't mind a bit of salt at night to prevent cramps).

It's Back night tonight, might throw in Biceps as well afterwards see how I feel. The plan of attack hasn't hit me yet but likely will think about it later in the day.

I'll be going for ab classes at noon and a bit of gym socialising which I don't do at any other time. City Express in the city is a small but friendly gym I do my midday workouts in, I'm a bit of a celeb there they've got a poster up of me :-) When I go to Les Mills I'm nobody again :-| doh!

...I've eaten half of the almonds while writing this, 11gms of protein, 7gms carbs and 22gms fat, easy calories! I think it's about $2 worth? are they $24/kg or something crazy like that...I buy 500gms every week for $12 anyway.

Ok time for some rice, and more water to wash it down with.

[Varven]

How do you cook your chicken and rump steak ...details please ... (always looking for ways to innovate with food so I can keep myself sane)

[Varven]

Danny Padilla did look very good, wasn't he quite short though ?

How tall are you mate?

[Android]

... (always looking for ways to innovate with food so I can keep myself sane)

I am cooking 3 times a day (does not include if I cook dinner) so I keep innovation to a minimum.

If I expand out exactly what I do with chicken or beef it goes like this:

1. Dice the meat

2. Cook the meat

I fry it in cube-sized chunks 500gms each time. That's 2 protein meals each time.

In the weekend I do that twice a day and I might do scrambled egggs for breakfast, then for dinner I might innovate and add honey over the chicken or marinate the beef, do buttered courgettes or fry cubes of carrot in oil and pine nuts (oh yeah that's flava flav! (If u watch late-nite tv you'll get that one ;-))

So cooking the meat is done as quickly as possible mate, plain and easy otherwise I'd be a slave to the kitchen more than I already am.

I think I mentioned in a prev. post too, eating the same stuff each day I couldn't do flavoured food it would get sickening after a while. Keep'n it plain there's no flavour to get sick of ... well kinda :-)

Yeah Danny's short, I'm 6'.

Danny Padilla and Oleg Zhur are the epitomy of what a bodybuilder should look like imho, both have attainable physiques. The mass monsters don't. (I like looking at freakish it's motivating, but I want to look like Oleg .. or he looks like me in a few years time, either way).

[Android]

Back workout was absolutely an awesome refreshing change!

I know I am a convert to the high rep / high intensity training but michaelk hit the nail on the head when he suggested throwing in heavy low reps and not just sticking with one thing.

Did a heavy back workout and it went like this (I'll include weight to emphasize what 'heavy' means for Android, yours might be more or less depending on whether you are BigKiwi or GymRat - LOL

I took a protein shake 1 hour before and then took x9 iSatori Morphs, x2 Nutrex Ignites, 2 scoops of BSN Volumaize 30 mins before the workout started, and then a 500ml Coke into the gym with me plus the Xtend in my water (BCAAs, Glutamine, and Citrulline).

We kicked off with Lat pulldowns (I wanted deadlifts first but the gym was full) and so we worked our way down over 5 sets from 15 reps and 150 on the plates to 240 on the plates for 6 + 2 lightly assisted from behind. The stack is 320 so just 4 plates away with 15lb increments.

Then we went for the bench where you lie down and pull up a bar underneath you. Whatever its called, and did a few sets with 80kg all up while we waited for the t-bar row. On the T-Bar row we did the pyramid from 40kg up to 100kg in 20kg increments and did 2 final sets on 100kg for 8 reps.

Then it was on to seated cable rows and like the pulldowns worked up to 240 on the plates and the stack goes up to 320.

We headed up stairs to superset 2 hammersmith machines, a pulldown and a row. With 40kg on each side for both machines we repped out sets of 10 on each machine no rest between machines, but a rest between the supersets.

The biceps were starting to kick in by now, earlier they were fine when the back was fresh and we concentrated on not using them, but these last exercises they blew up on us so that finished off a great Back workout. Might have neglected the lower lower Back but can get that during a midday workout, I promised myself I would.

On the way home had the obligatory Post-workout 50gms of Protein plus 50gms of Glucose.

Tomorrow is Legs, emphasis on the Hammys since the Quads got wasted last Tuesday.

Here's a pick of my dinner when i got home from the gym, and a pic of tomorrows food already made. Doesn't include the 300gms of Oats I will take with me.

[biggurl27]

Yum broad beans my favourite I have eaten buckets of those this year :nod:

[Android]

Today I worked Triceps at midday and Legs in the evening.

Got a welcome surprise to see Willie Walker in Les Mills tonight he was in Aucks just for the day and doing a workout before heading back - LOL hardcore (he organised the Coromandel Classic in Oct, NZFBB/ Emergency Services).

Legs went well I warmed up on leg extensions with 50 reps light then 20 reps medium.

On to the squat rack for some squating, I worked my way up to 8 reps of 140kg and then 3 reps of 160kg. The rest of the workout didn't matter I was stoked to do the 140kg for 8 mostly, the 160kg was just to see what strength I have currently as I've not been strong in legs. They are growing but they've started from being skinny little things so the weights I push now are max for me as I push them to the limit.

Did Legpress and Hammy curls etc.

Dinner was a Hells Pizza Tuna salad and 2 slices of Gluttony. Will down another tuna before bed time since I think they use smallest size tin.

Tomorrow is a rest day I have a meeting with Musashi to get done. Will take my gear with me anyway in case I need a break from work tho I can always do calves and forearms or something like that.

My Back is starting to tweak from last night, just at the upper insertion of the lats at the mo but it should spread by tomorrow so fingers crossed on that :-)

[biggurl27]

Nice squating Android :clap:

[Android]

Nice squating Android :clap:

Thanks Biggurl

[wopo]

hi android, was wondering how long you spend in the gym for a workout, especially if you have two sessions in one day. Was triceps in the middle of the day a short session? Does eating so much enable you to train more often?

[Android]

hi android, was wondering how long you spend in the gym for a workout, especially if you have two sessions in one day. Was triceps in the middle of the day a short session? Does eating so much enable you to train more often?

Hey wopo, I try and always keep it to 45-50 mins. Some like Back or Legs will go over but never more than 1 hour, ever. Somewhere I heard a long time ago that test levels drop after 45 mins of weight training, and we all know that gym-time is catabolic no matter how pumped you look in the mirror at the time, unfortunately :shock:

[Android]

Finally a REST day, managed to stay away from all gyms in the city and suburbs of Auckland.

Had a low-carb day but kept protein levels high. Probably had about 200gms of carbs in total from oats and fruit but had an oily lunch so calories would be up over 3000 by the end of the night.

Protein today before dinner was 1/2kg of steak and kidney and 1/2kg of chicken breast. No shakes (except wakeup shake) and no protein bars LOL.

Although I love the taste of Protein bars I would have to either be out of real meat or just feeling lazy before I had one. I don't even have one at home to have tbh, they're too yummy to have just lying around :-P

I did Back on Monday and my lats are just feeling real sore now from the top down to a few inches above the bottom. So I'll hit the bottom of the lats next time (because that's how I roll). My biceps hurt too.

Shoot I sound like a real baby here ... just describing the way it is.

My Legs, done last night, are only ever so slightly starting to tighten up. I know tomorrow they'll hurt more.

Tomorrow is Chest and I'll do Calves as well. Maybe abs but probably not :-)

Friday is planned for Shoulders, Saturday Rest, Sunday probably Back.

It's getting warmer and the appetite is waning a fraction I notice. I'm still shovelling food in all day but I'm just not as ravenous is what I mean. So it'll be a switch at night to cold meats soon. I love ham and can credit my first 15kg of muscle gain to cold ham honestly! In Perth WA was where I started my mission impossible and you can't cook and eat in 30 degrees. (NO! I'm not an aussie) .

I would buy 500gms of cold ham twice a day and eat that. Don't be fooled by ham being bad for you I seriously gained 15kg over 4 years on ham and protein powder before I even touched a tin of tuna. I did cook beef, eat eggs etc but ham was my #1 choice so I'll go back to it again this summer.

Ham might add a bit of fat on you tho ...

[wopo]

think im gonna get on the ham then, 15kg sounds good

[Android]

think im gonna get on the ham then, 15kg sounds good

I thought about this later and will just clarify:

From 68kg up to 88kg I did ham. At 68kg I was 7% b/f and at 88kg I was about 14%.

So that's about 20kg minus 7kg so roughly 13kg give or take something since 1% is not a whole kg if I am not 100kg...just to be precise about it I don't want to exaggerate the gains. I do find ham easier to eat larger quantities of. Shaved Ham just melts int he mouth and you can chew through 500gms easier than you can chew through beef.

Hope that helps