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

[Android]

That trap exercise sounds "interesting". Would you get the same results with crossed-over cables on a wide two-pulley station? (so left hand on right cable, and vice versa) ?

Ahh I know what you're thinking, I've not tried it but if I imagine the exercise it alot of pulling outward, whereas this one is from the beginning pulling backward. Not saying that won't do it, I will try that one for sure this weekend and see where I can feel it, cheers TFB

[Android]

Today was Arms and after a very useful critique of my physique I have 2 areas to improve.

I've been doing a low rep heavy weight routine for 10 weeks now so time to switch to high rep now.

Areas to improve are Bicep peak and the larger of the Tricep heads, the outer one that forms one side of the horse shoe.

So all bicep curls were for 'feel', nothing planned, squeezed at the top and did 40 rep sets where I could but mostly 20-30 after a while as it hurt and they were pumped up with high reps.

I alternated Bicep with Tricep exercises and left with pretty large Arms. Felt really good to do high rep again.

Pre-workout was again LG Science Anadraulic, and x2 Syntax Cerebro pills.

I really felt my Arms not only pumped up but went hard as a rock which felt new to me. Anadraulic makes the tongue tingle but is working for me, so far I am impressed but it's early days yet I have other body parts to train on it before giving it a score out of 10.

Tomorrow is probably going to be Chest and then a load of Lower Trap exercises to try that everyone has kindly suggested.

[gazza]

looking forward to hearing how the traps go mate

[Android]

Today was Chest, followed by 2 Lower Trap exercises.

I've switched to lighter weights, and really squeezing and feeling the muscle rather than caring what weight I am using.

Warmed up on seated press machine and was able to reach 30 reps a set. My Arms really failed me mostly as I worked them hard yesterday but I am able to squeeze the rep and hurt my Chest still.

Next up was incline bench dumbbell press and while I was using 12.5kg (yes really!) my training partner was using 20kg. I can press 55kg so the drop in weight is pretty dramatic. I pressed out 20 -30 reps each set and my Chest muscle pumped up enough to press on my throat at the top of the movement.

Lastly we did slightly incline dumbbell flyes. I stayed with the 12.5kg dumbbells and crossed-over at the top with every rep for a squeeze, again 30+ reps was possible until the lactic acid kicked in.

That was Chest pumped up, done, and dusted.

Then I tried Lower Trap exercises.

First up was bent-over cable pulls with elbows held as high as possible and no weight. No weight still had some resistance so when I tired I dropped the cables and just continued repping with just the movement. I did 4 sets of this and I could see and feel my back pump up like it had never done before and could feel the area I am trying to hit, I was pretty excited!

Then I did incline dumbbell shrugs and my Traps blew up just behind my neck and were visibly raised in the mirror. I was stoked with both exercises and will do these again, and again, and again :-)

Here's a pic of my Back at the moment, I'm hoping to improve the Lower Traps over the coming 2 months so this is the 'before' photo :-)

[buck002]

looking good for the nats your gunna kick some arse mite get a pro card :clap:

[Gym rat]

Looking good you are going to clean house at Nats :clap: :clap:

[gazza]

not looking at all shabby mate.

[Android]

looking good for the nats your gunna kick some arse mite get a pro card :clap:

Nah got a lot more size to put on before I would apply tbh.

After seeing Grant on stage and looking out of his league yet he is bigger and packs more muscle than I do at the moment.

[Android]

Looking good you are going to clean house at Nats :clap: :clap:

Don't jinx me GymRat :-)

[boostinggtir]

Looking good. Hey is there any reason why your having white rice as opposed to brown?

[Gym rat]

I am wondering about that as well why are you having white rice instead of having brown rice?

[Android]

because brown rice is totally disgusting!

For pre-comp I switch to Basmati rice it has the lowest GI of all rices that I can eat, but it's not high enough in calories to eat off-season.

I'd have to eat bucket loads of it to compare with white rice.

[Gym rat]

I thought that as well when I use to have brown rice.

[1day]

because brown rice is totally disgusting!

For pre-comp I switch to Basmati rice it has the lowest GI of all rices that I can eat, but it's not high enough in calories to eat off-season.

I'd have to eat bucket loads of it to compare with white rice.

:-s interesting. so u dont think its nessasery to go to brwn rice pre comp? cool cus im totally with u on brown rice sucking (and taking foreva to cook).

[Gym rat]

My thoughts excatley brown rice dose take ages to cook compare to basmati rice dose not take long to cook thank god for that.

[boostinggtir]

Interesting. I thought brown rice was just lower gi, I wasn't aware it was less calorie dense. Generally speaking, would you recommend white rice over brown when bulking/off-season?

[jesses]

haha love reading your journal android, i think your going to single handedly change the diet of the majority of bodybuilders in nz

[Luigi]

yea funny...... i have just switched from brown to white rice, ran outta brown, but yea so quicker too cook and much easier to eat as well.... and tbh u look bigger than grant so lol for him, your gonna clean up nats lookin forward to seeing pics and results, GO HARD!

[Android]

Interesting. I thought brown rice was just lower gi, I wasn't aware it was less calorie dense. Generally speaking, would you recommend white rice over brown when bulking/off-season?

Ahh I meant Basmati rice had lower calories than white rice...brown rice has a few more than white but it's only 20 or so. Basmati also has around the same but it's such a light rice when cooked (it doesn't absorb as much water I guess) that 200gms of cooked basmati rice is physically more than 200gms of cooked white rice.

Brown rice is a better GI than white, Basmati is the lowest GI.

BUT and I mean BUT in bold if you buy the Calrose brown rice from our supermarkets the GI is as high as white rice LOL.

Calrose is a brand name and it means sweet rice, if you Google "Calories Calrose brown rice" you will find this out yourself, it's a common mistake here in NZ and Australia since it's a popular brand of rice here.

[Android]

haha love reading your journal android, i think your going to single handedly change the diet of the majority of bodybuilders in nz

Awww shucks thanks :oops:

yea funny...... i have just switched from brown to white rice, ran outta brown, but yea so quicker too cook and much easier to eat as well.... and tbh u look bigger than grant so lol for him, your gonna clean up nats lookin forward to seeing pics and results, GO HARD!

For the Horde!

[gazza]

2 words SATAY + SAUCE =P~ =P~

[Android]

This afternoon I reached a point where I felt tired of eating.

I'd eaten all my rice, and 3 containers of chicken and 4.5 litres of water from 9:30am - 3:30pm, just a temporary thing I still ignored the feeling and had an apple and a coffee to give myself some flavour and different taste before my workout at 5:30pm.

Today was Shoulders and I hit these in a different order than usual. Usually warm-up with light flyes before doing the main press exercise. Today I started with front raises with a plate. 20kg warm-up for 25 reps, rest of 4 sets was a 25kg plate for 20+ reps. This felt like I was hitting the delts cold so I stopped before muscle exhaustion as the last thing I want is an injury. Next time I'll do these 2nd in the workout and see how that feels after a light dumbbell press or something similar.

Next up was behind the neck barbell press, standing and using a relatively light weight, 25kg. Got out 20-25 reps a set and felt the shoulders aching until exhausted. I slowed down the press to really try and concentrate on the shoulders job of pressing. THere's nothing to squeeze with a shoulder press until you get to the top so it takes effort to feel and use the shoulders imo.

Next up was reverse pec-deck, 2/3 of the stack was heavy enough to make 15 rep sets difficult. On the last set I did 15 good reps, then paused and another 5 reps, paused, another 5. This one really hurt the shoulders deep in the muscle in a good way. No tendon soreness more just a deep throb. If it was a bicep I could squeeze it give some relief, but the delts just hurt period.

Did the side-raise machine next for 20-25 reps and then increased the weight twice. Final set was a drop-set from heavy'sh weight straight down to a light weight and just repped out to the max until my shoulders were exhausted.

Next up was dumbbell side raises with 10kg. Just strict sets and squeezing the up movement and the down movement. This is where the shoulders pumped up looked great, standing off the body and although I am not lean enough to be striated, the 3 heads were well and truly separated.

Lastly I did bent-over dumbbell side raises for more rear delt work, just sets until exhausted with 7kg, and finally 5kg super strict ones. Last set was rest-pause and go again.

My shoulders had a great time, it's been over a week since they've been worked and yesterday was a REST day after Chest so they were feeling fresh and up for the punishment.

Post-workout was usual double-serve shake with 50gms of Glucose. Then an hour later a tuna salad (7pm).

At 10pm (now) I am eating 200gms of cooked chicken with rice as my final meal.

I had hoped to do Calves, but tomorrow is Legs so will do them then. I have a plan to do the girly Leg exercises tomorrow for Hammies and glutes, and try new equipment for Adductors etc.

[Android]

I decided to measure the amount of rice I'm now eating each day.

I had increased my container size a month ago but not measured the raw amount I am cooking ... well it's 500gms raw :shock: I was shocked but interested as I don't count calories on a regular basis.

This is what is in Calrose white rice, multiplied by 10 and I'm getting 2,400 calories from white rice :twisted:

Nutrition Facts

Serving Size: 1/4 cup (45g) Uncooked

Amount per Serving

Calories 242 Calories from Fat 4

% Daily Value *

Total Fat 0.4g 1%

Saturated Fat 0.1g 0%

Monounsaturated Fat 0.1g

Polyunsaturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Potassium 0mg 0%

Total Carbohydrate 53.2g 18%

Dietary Fiber 0g 0%

Protein 4.4g 9%

Vitamin A 0%

Vitamin C 0%

Calcium 1%

Iron 2%

Est. Percent of Calories from:

Fat 1.5% Carbs 87.9% Protein 7.3%

[boostinggtir]

Do you consider rice to be the best carb for bodybuilding?

Also I have brown rice 4-5 times a day. do you think is would be beneficial to have a white rice serving post workout? to take advantage of the higher gi.

[Android]

Do you consider rice to be the best carb for bodybuilding?

Also I have brown rice 4-5 times a day. do you think is would be beneficial to have a white rice serving post workout? to take advantage of the higher gi.

Kumara is probably just as good. It's easier to swallow large amounts than rice. I just do what is convenient for me, peeling kumara every day is just another task I try and avoid. Lower GI is good if you want to lose fat, for bulking who cares about the GI really except the higher the GI the more ofetn u have to eat. e.g if you just ate sugar then you'd have to portion it through the day every 20 minutes to keep the constant supply of energy in your body, whereas low GI you can eat a meal and wait 3 hours before needing another one.

post-workout should be glucose or dextrose

next meal after post-workout I'd prefer white rice, but brown rice isn't bad (just make sure it's not Calrose brown LOL else its just white rice in disguise).