basics

[startinfromscratch]

i turned my hat backwards to give me some extra power.

Did it feel like you were flipping a switch, Sly? :grin:

debrief

well, i am back in AK after spending some r&r time on the west coast. i ate ALOT of what i call shit food, which is what the general poulation call 'nice' food. apart from making sure i got protein in, all bets were off :shock: . I ate ice cream, banana splits, burgers, lotsa choccy milk, and heapsa mckenzie bread. i did try and maintain 2+ litres of water a day, but some days shoulda had more.

i did though come across a butcher in a TINY town called runanga just outside greymouth, holy shit this was a realk talk butcher. I gave this fella some good custom over the course of my stay. his mince was so mean, we made rissoles out of it with nothing binding them together. His fillet steak you could cut with a butter knife, and the roasts and sausages were all better than any shit we buy up here...

only managed to have 1 train, which was crappa cos diet is was so bad. but did manage to pop into eastside for a look and a chat with the doc. fucken cool facility, i wanna move down to chch at some stage, so this will be where i end up when i do.

just been shopping and bought yogurt, tuna, cottage cheese, rice etc. looking foward to getting back on the wagon. :nod:

[bob26]

i turned my hat backwards to give me some extra power.

Did it feel like you were flipping a switch, Sly? :grin:

debrief

well, i am back in AK after spending some r&r time on the west coast. i ate ALOT of what i call shit food, which is what the general poulation call 'nice' food. apart from making sure i got protein in, all bets were off :shock: . I ate ice cream, banana splits, burgers, lotsa choccy milk, and heapsa mckenzie bread. i did try and maintain 2+ litres of water a day, but some days shoulda had more.

i did though come across a butcher in a TINY town called runanga just outside greymouth, holy shit this was a realk talk butcher. I gave this fella some good custom over the course of my stay. his mince was so mean, we made rissoles out of it with nothing binding them together. His fillet steak you could cut with a butter knife, and the roasts and sausages were all better than any shit we buy up here...

only managed to have 1 train, which was crappa cos diet is was so bad. but did manage to pop into eastside for a look and a chat with the doc. fucken cool facility, i wanna move down to chch at some stage, so this will be where i end up when i do.

just been shopping and bought yogurt, tuna, cottage cheese, rice etc. looking foward to getting back on the wagon. :nod:

whats the yogurt all about ? :pfft:

[startinfromscratch]

Did it feel like you were flipping a switch, Sly? :grin:

debrief

well, i am back in AK after spending some r&r time on the west coast. i ate ALOT of what i call shit food, which is what the general poulation call 'nice' food. apart from making sure i got protein in, all bets were off :shock: . I ate ice cream, banana splits, burgers, lotsa choccy milk, and heapsa mckenzie bread. i did try and maintain 2+ litres of water a day, but some days shoulda had more.

i did though come across a butcher in a TINY town called runanga just outside greymouth, holy shit this was a realk talk butcher. I gave this fella some good custom over the course of my stay. his mince was so mean, we made rissoles out of it with nothing binding them together. His fillet steak you could cut with a butter knife, and the roasts and sausages were all better than any shit we buy up here...

only managed to have 1 train, which was crappa cos diet is was so bad. but did manage to pop into eastside for a look and a chat with the doc. fucken cool facility, i wanna move down to chch at some stage, so this will be where i end up when i do.

just been shopping and bought yogurt, tuna, cottage cheese, rice etc. looking foward to getting back on the wagon. :nod:

whats the yogurt all about ? :pfft:

just more protein brah!

[startinfromscratch]

update

been doing gvt, its knarley as. and something different. eats have been good and clean, but i really need to get back to 3hourly timing. atm sometimes i got 4.5 - 5 hours between, cos of work.

luckily, ive finally resigned my long hated job, and finish work this thursday! in other news, im moving to the west coast of the south island, with intentions to eventually end up in chch.

il be driving down in a few weeks, passing through welly, so gonna hit the powerhouse when i do!

also looking foward to the road trip this wknd, shits gonna get real

feelsgoodman.jpg

[Big john]

also looking foward to the road trip this wknd, shits gonna get real

^^^ real talk

[startinfromscratch]

today was legs, gvt is a cruel beast :pfft:

todays eats:

m1 120g oats, 300g yogurt, 2 small bananas

m2 1.5 cups rice, 180g mince rissole, mayo

m3 1.5 cups rice, 180g tin tuna in oil

train, post.w= 75g whey+50g dex

m4 1.5cups rice, 180g mince rissole, mayo

m5 half a litre ice cream

later: 250g cottage cheese+P.B

8)

[startinfromscratch]

man its been at LEAST 4 months since ive deadlifted anything. So being today that nutro was shit, water and sleep was shit, i decided would be a good time to hit some deadlifts

trained at creo in papakura. lotsa machines, NO oly bars. i felt like a chump cos triples at 140 felt heavy as. but did singles at 160,170, and 180. ugly, but wouldve passed in a meet. glad my max hasnt dropped - cos if nutro etc was all on point, i def coulda matched my PB (185).

the biggest positive was even though the bars were all shithouse (smooth to touch) grip didnt fail. though i rekon this is more cos of the tips damo gave me, and ive changed the way i grip.

when im moved, settled in etc i shall return to regular posting of training. living outa boxes is not ideal

[bar-belle]

Hey Haden good to catch up with you yesterday. Nice work on the deads too. D can be persuasive when he wants to be aye I didn't get to say goodbye yesterday ...so adios amigo, safe travels down south, hope you have a wicked sesh at the house and don't forget to come see us at CBC and smash some tin next time you're up this way. :wave:

[startinfromscratch]

Hey Haden good to catch up with you yesterday. Nice work on the deads too. D can be persuasive when he wants to be aye I didn't get to say goodbye yesterday ...so adios amigo, safe travels down south, hope you have a wicked sesh at the house and don't forget to come see us at CBC and smash some tin next time you're up this way. :wave:

likewise Rach!

i will be absolutely sure to come up to coast every time im in AK.

start my first sheiko run tommorow (all plans allowing) im going to be doing the highly recommended dave bates 12week reduced volume cycle. i will be squatting AND pulling completely different to how i have been, after OldBull put me through my paces, i have alot of bad habits to unlearn, and some new mabits/motor patterns to enforce.

I will also be doing all pulling sumo, though ive only done a single tech sesh with OB, its enough to get me started, and sheiko will give me plenty of practice to fine tune form. This is also so that i can focus on squatting with good form without knees caving in - 12 weeks of strict form volume should go a long way to sorting out my knee caving.

pulling sumo will also save my lower back more for the dquat volume, which will be a shock.

will periodically upload form vids 8)

[drizzt]

Good luck bro, I think that's the same prog I'm about to finish. Definitely helps the form - I started to realize about halfway through what they mean when they say "lift like a robot", technique/setups in the lifts get drummed into you through the volume involved :nod:

If you're anything like me, you'll find the Friday workouts kill you, especially when the dead volume ramps up, as your back is killed from the Weds workouts.

Anyway good luck bro look forward to seeing how you go

[OnlyHuman]

Great journal! I admire your dedication :nod:

[startinfromscratch]

Good luck bro, I think that's the same prog I'm about to finish. Definitely helps the form - I started to realize about halfway through what they mean when they say "lift like a robot", technique/setups in the lifts get drummed into you through the volume involved :nod:

If you're anything like me, you'll find the Friday workouts kill you, especially when the dead volume ramps up, as your back is killed from the Weds workouts.

Anyway good luck bro look forward to seeing how you go

thanks mate, i await with anticipation

Great journal! I admire your dedication :nod:

chur bro 8)

[startinfromscratch]

week-1 monday b/s/b

bench

1x2x50

1x3x50

1x3x60

2x3x65

squat

1x3x55

1x3x65

3x5x77.5

pin goodmornings

5x5x60

bench

1x3x50

1x2x55

4x3x60

pin lockouts - in powerrack 3" off chest

5x2x70

flies

5x10

abs

3x5

notes

first wee hitout today. just under 1.5 hours, due to a total lack of conditioning bench started off a bit rusty, but by the lockouts i was getting arch again to the effect that my unused core was feeling stretched out on setup. no problems here.

squats were light, but with the new setup making sure my knees stay out, using a wider stance. i need to stick this out, to fix th knee caving. depth good.

roll on sumo awkwardness

[startinfromscratch]

wk1 day2 d/b/d

cliffs -

pin lockouts feel effortless, should they?

dead setup way tighter already

gym's rack has uneven holes :evil:

looking ahead, friday should be 'real talk'

[steak]

watching with interest bro 8)

Peaking at any particular time..say a novice comp :wink:

[startinfromscratch]

watching with interest bro 8)

Peaking at any particular time..say a novice comp :wink:

bbro would be nice :nod:

[startinfromscratch]

tonights dinner, cooked by wife

approx 450g meatloaf, bacon topping with gravy =P~

with greens of course

and some healthy summer ale to hydrate :pfft:

[steak]

tonights dinner, cooked by wife

approx 450g meatloaf, bacon topping with gravy =P~

with greens of course

and some healthy summer ale to hydrate :pfft:

Translation

cooked by wife = I am in an arranged marriage where I do all the cooking. Im good with "mince"

bacon topping with gravy = this came in the packet with the mince

with greens = you just boil these eh?

summer ale = the west coast is well know for PL recluses like me who get tanked up all day

[AgentOrange]

tonights dinner, cooked by wife

approx 450g meatloaf, bacon topping with gravy =P~

with greens of course

and some healthy summer ale to hydrate :pfft:

:shock: any sisters !? :pfft: jk lol

[OnlyHuman]

tonights dinner, cooked by wife

approx 450g meatloaf, bacon topping with gravy =P~

with greens of course

and some healthy summer ale to hydrate :pfft:

Yum! :clap: Now that is some dinner!

[bar-belle]

tonights dinner, cooked by wife

Something you haven't told us about then H :shock:

[startinfromscratch]

week1 day 3 b/s

bench

1*3*43

1*3*50

1*3*60

1*2*65

2*2*67.5

1*1*72.5

1*2*67.5

1*3*65

1*3*55

1*3*50

boardwork - no boards

5*6*55

flys

10*5*10

squat

1*3*55

2*3*65

1*2*77.5

3*3*82.5

pin good morning

65*5*5

[Big john]

tonights dinner, cooked by wife

Something you haven't told us about then H :shock:

Pimping anit eassssssy! thats what i heard lololololololollllooo!

[tomsammce]

did mcgoogle sign a pre nup? lol

[startinfromscratch]

did mcgoogle sign a pre nup? lol

dam negro, its mcgoog who would be askin, i have the capital value of a street bum LOL