basics

[startinfromscratch]

i was supposed to do deads yesterday, but got to gym and realised i had everything evept my training clothes, ffs. so went home. gonna shoot up to see the whangaparoa beast and do them there. for at least the next few months, lifes gonna be a bitch in general - gonna be doing 6 days a week, and 3 of those days i have to get up at 2am. really not impressed, i took a managers role so i wouldnt have to do as much early shifts, but due to my employers being shitcuntfuck arseholes, im being forced to - to make them more money.

on the upside, last week my dry weight (morning, no food/water) was 90.9 clothed, this week 89.6 clothed. so ive lost some chub, yet hit a pb in the bench and training hasnt suffered at all. so at this stage IF and carb cycling is working really well.

im not tracking my macros that hardout, but i do have a fair idea where theyre at. tonight im going to look at tightening up the carbs, and slightly dropping the fat, keeping protein at 200-300 depending on day. will post up that nutro info tonight.

gonna ake the camera up to coast, so may or my not have some footage too.

[startinfromscratch]

prepped my foodz for my trip up to steaks. this is all of todays food, exept for a 180g tin of tuna.

clockwise from top:

500ml milk

250g chook,20g PB,20gsatay, handful of kumara

same again

apple and banana

6 size7 eggs, mashed with 20g mayo

180g oats

100g myofusion+40g dex

[tinytraps]

Bro Im amazed at how dedicated you guys are with your meals! Im lucky to get 3 whole meals in now, utter laziness really and its been paying off for you with the gains you been making!

[startinfromscratch]

just got back from cbc, have a fair bit of video footage, will download 2morra. also have a video specially for tonganterror......

deads

105x5

120x5

140x7or8

rev.band dead (doubled - heaps of assist off floor, but short tension)

160x1

180x1

200x0

180x1

180x1

180x1

180x1

190x0

pin g/m

40x10

50x10

60x5

60x5

60x5

60x5

uni.hammy curls

4 sets 8-10

also got a 7 point calliper test done (thanks BB!) came back at 16.8%. way less then i thought, but stiill too high. IF FTW

so im heavier than ive been since high school, strength is going up, b.w is going down, and im leaner than i was at 84kg. nice.

[steak]

good to see you back in the groove bro :nod: keep smashin it up. We'll do NF one day soon bro and smash it up :twisted:

[tinytraps]

Its all in the hips :grin: well have you ripping arseholes open in no time :pfft:

[Ronin]

IF FTW

so im heavier than ive been since high school, strength is going up, b.w is going down, and im leaner than i was at 84kg. nice.

Good shit bro, nice results thus far.

[Big john]

Its all in the hips :grin: well have you ripping arseholes open in no time :pfft:

like the man said...Hip thrusts at the lock out bro :clap:

[Big john]

[rimma]

Lol sweet video big john= the next peter jackson

[red machine]

just got back from cbc, have a fair bit of video footage, will download 2morra. also have a video specially for tonganterror......

deads

105x5

120x5

140x7or8

rev.band dead (doubled - heaps of assist off floor, but short tension)

160x1

180x1

200x0

180x1

180x1

180x1

180x1

190x0

pin g/m

40x10

50x10

60x5

60x5

60x5

60x5

uni.hammy curls

4 sets 8-10

also got a 7 point calliper test done (thanks BB!) came back at 16.8%. way less then i thought, but stiill too high. IF FTW

so im heavier than ive been since high school, strength is going up, b.w is going down, and im leaner than i was at 84kg. nice.

good specs there mate!!! going good guns

[startinfromscratch]

good to see you back in the groove bro :nod: keep smashin it up. We'll do NF one day soon bro and smash it up :twisted:

4 sure bro 8)

Its all in the hips :grin: well have you ripping arseholes open in no time :pfft:

thanks for the g/m pointers, im gonna start doing that for squats aswell..

Good shit bro, nice results thus far.

cheers mate, watch this space.

Lol sweet video big john= the next peter jackson

:pfft:

good specs there mate!!! going good guns

cheers bro!

was gonna do mil press today, but taking a rest day as feeling a little fried. gonna head to johns soon for some recovery stack protein.

also rump is 10.99 at the stupidmarket, so got 7 packs, so i can have a break from chook..

heres the vid off my camera from yesterday, though john covered most of it..

seems noones mentioning the big posedown last night at coast... shoulda pulled the camera out for that one!

[Peachy]

Lol SFS i misread your sig thought it said I'm coming for your man :pfft:

Cool vid BTW

[Big john]

Lol sweet video big john= the next peter jackson

churr for that one there Rimma! :pfft:

[startinfromscratch]

decided to chnge training around slightly, im wanting to run sheiko 29 in the not-to-distant future, so to prepare/adapt a bit, im gonna change to a 3xweek format, not unlike a 5x5 style. i figure squat3 times, bench twice, dead once. or summin to that effect. still sussin out volume il do, did 8 sets squats and 8 sets light bench today, despite not alotta energy.

heres where eats are at: - base diet

m1) 200g steak (trim rump), 30g satay, banana

m2) 1litre milk,1 apple

m3) 180g tuna,20g mayo, mix vege

m4) 20gg steak, 20g satay, 20g PB

if i train, add 100g myofusion to that (70g protein)

thats my base. i eat this daily. heres ROUGHLY what it comes out too, not including shake on train days:

protein:50+50+40+50= 190 (training day 260)

carbs:25+65+5+5=100

fat: 15?+30+18+25=90ish

so P190 C100 F90 total - rest day 1970cals .. bit low..

and P260 C100 F90 total train day = 2250

remember this is base. id say on training days il use either oats or rice to add maybe 100grms carbs.

thats the plan anywhoo, still working on a 6 hour feeding window.

[steak]

Sheiko eh...mmmmm I heard thats where all the cool kids are going this summer

might I suggest squat twice, bench thrice and pull once to see if you like it...it being the structure :grin:

I commend you sir...or is it I commit you ...either way SFW

[Big john]

Sheiko eh...mmmmm I heard thats where all the cool kids are going this summer

might I suggest squat twice, bench thrice and pull once to see if you like it...it being the structure :grin:

I commend you sir...or is it I commit you ...either way SFW

what he says... :nod:

[tinytraps]

I reckon your on the right track bro, Do something like madcows (alternating intensity) or stronglifts squating 3x pw going up in weight each time. Sheiko is the flavor of the month atm but you got more weight on your lifts before going down the sheiko route. My 2c brah 8)

[morattigirl]

Sheiko eh...mmmmm I heard thats where all the cool kids are going this summer

8)

[startinfromscratch]

thanks guys n gals 8)

todays train

warmups

1 min heavy cycling/foam rollin/ stand.cable.row/dislocations/4 sets bench

4 board

60x3

70x3

80x2

90x2

95x1 PB

100x1 PB

80x5

80x7 rpb

bbell rows

40x10

40x10

40x9

50x7

50x5

chins (between rows)

3,3,3 lol

snatch-start mil press

barx10

30x6

40x6

50x5

train felt good. only just got 90x3 board press last week, so wanted to go for a 100 this week. actually stupidly went for a 2nd (had a spot) but no chance.

wanted to get a bit of volume in, as today was destined for hi carb day: wanted to earn them carbs!

todays eats:

1200 200g steak, 30g satay, banana, scone (30g carbs)

post train (100g myofusion)

415pm 200g steak, WHOLE pack rice risotto (250g carbs)

600pm (soon) 1 litre milk, 180g tuna,20g mayo

[Big john]

good work on the boards bro!

[tinytraps]

All right we need to get this hole board debacle sussed. When you say 4board im assuming your reffering to a 4" board? Now when you read any westside text or elitefts text a 4board is 4x1boards tacked together.

1 board= 2"x6" 18" long.

So when you say 4"board its a 2board 8)

4" board=good. 4board=ego trip.

hope thatll clear the air for future reference.

[Big john]

All right we need to get this hole board debacle sussed. When you say 4board im assuming your reffering to a 4" board? Now when you read any westside text or elitefts text a 4board is 4x1boards tacked together.

1 board= 2"x6" 18" long.

So when you say 4"board its a 2board 8)

4" board=good. 4board=ego trip.

hope thatll clear the air for future reference.

id think it would be a 4 incher bro....or u could just do Big Cliff styles....thats good money!

[TonganTerror]

All right we need to get this hole board debacle sussed. When you say 4board im assuming your reffering to a 4" board? Now when you read any westside text or elitefts text a 4board is 4x1boards tacked together.

1 board= 2"x6" 18" long.

So when you say 4"board its a 2board 8)

4" board=good. 4board=ego trip.

hope thatll clear the air for future reference.

yes learnt something new today cheers TT :nod:

[startinfromscratch]

All right we need to get this hole board debacle sussed. When you say 4board im assuming your reffering to a 4" board? Now when you read any westside text or elitefts text a 4board is 4x1boards tacked together.

1 board= 2"x6" 18" long.

So when you say 4"board its a 2board 8)

4" board=good. 4board=ego trip.

hope thatll clear the air for future reference.

im ghetto bro, my board is a random block of wood, strapped to my chest with a band solo boardage.

its about 4", so id say close to a 2board. id vid them next wed 4 yous.