basics

[OnlyHuman]

Maybe some cottage cheese in the last meal as well? Martin recommends it.

[startinfromscratch]

Maybe some cottage cheese in the last meal as well? Martin recommends it.

yea, trudat. to be fair, i need to sit down and properly tailor my eats to IF. atm just condensing my old diet down.

today.

m1 double shot p.p, cup oats, 300g chicken

m2 doubleshot p.p, 180g tuna, 3 pieces mkenzie, hummus

m3 mince wraps, with salad etc.

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been doing a bit of an experiment last 2 days - i took a zopiclone (script sleeping pill) to ensure 2 good nights in a row. i had a script of course

i definitely feel better for it, but im not gonna become a pill popper, need to find a long term solution for better sleep. anyways....

wrists a bit sore today, actually more from squats than bench. havent used wrist wraps at all since sheiko, might start using them on squats as a precaution. roll on week 7 8)

week 6 day 3 s/b/s

squat

1x3x60

1x3x80

3x3x85

bench

1x3x50

1x3x55

1x2x60

1x3x65

1x2x70

1x1x75

1x2x70

1x3x65

1x3x60

1x3x55

1x1x50

skullz

5x10

flies

5x10

squats

1x3x60

1x2x70

1x3x85

g/m - ALL reps paused

5x5x50

in other news, sold my hand-me-down-wookie-powah-belt, and have ordered a lever direct from inzer.. 8) which means no belt next week :gunfire:

will post eats later on.

[Big john]

good friday sesh, really liking the RD, still hard yakka...as weve discussed esp on deads day :twisted: :x

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good friday sesh, really liking the RD, still hard yakka...as weve discussed esp on deads day :twisted: :x

yea man, real talk!

hard session today. i give full props to drizzt - doing sheiko templates over and above #29 on restricted carbs/cals, is fucking work man. part of it is that i have no conditioning, but even so..... :oops:

belt - sold my 3rd-hand belt to a more worthy lifter, and have ordered a new one direct from inzer. the auzzie distributor was out of stock, so figured going direct would be the go, as the inzer site says it keeps the 'standard' black lever or prong belts in stocl always... well i rang them to confirm theyve got my order, and it seems they arent carrying any stock atm. WTF man, fucking pathetic :evil: :evil: :evil:

so i changed my order from an XL lever to a L 2-prong, as the prongs should be in stock about a week. but it means ive got a fair amount of time with no belt. i only use it for deads anyways, but i have skills assesment in a few weeks, and im worried about these cunts getting there shit together....

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week 7 day 1 s/b/s

squat

1x3x60

1x3x70

1x3x80

1x3x85 (W)

4x3x100 - vid

bench

1x3x50

1x3x55

2x3x60

2x3x67.5

flies

5x10x10

squats

1x3x60

1x3x70

3x4x77.5

g/m

5x5x50 (all reps paused)

light pushdowns

3 sets, reps 50,25,25

after my squats this dude says to me "hey bro, do you have to squat that deep in competitions? cos i cant get that low.." i was only squatting a little below parralel, and you will see it on the vid - i NEED to sort my flexibility/tightness out, as its giving me more buttwink than i know i have.

video is from hip height, straight from side..

[morattigirl]

Nice squats there champ , if I'd known you were selling your belt I woulda grabbed it off ya. I was just saying the other day how I need to get a proper belt... another thing on my list

[steak]

Youve grown. :nod: ..must be all the home cooked meals.

Looking solid with the set up and squat bro...give the Agile 8 a whirl 2 x week and it will sort your tuck

[morattigirl]

Youve grown. :nod: ..must be all the home cooked meals.

Or cheeseburgers :wink: :pfft:

[startinfromscratch]

Nice squats there champ , if I'd known you were selling your belt I woulda grabbed it off ya. I was just saying the other day how I need to get a proper belt... another thing on my list

haha, cheers J. that belt woulda been way too big for you, it was wookies old one. unless you have been imitating my cheeseburger-fest on a regular basis? :pfft:

Youve grown. :nod: ..must be all the home cooked meals.

Looking solid with the set up and squat bro...give the Agile 8 a whirl 2 x week and it will sort your tuck

yea the missus says my legs are getting bigger, not just the middle one

i should post up a deano-shot of my quads lolololololololololololololololololo :^o

yea ive bookmarked the agile8, just gotta commit to it. foam rolling is helping, my better half is a qualified masseuse so that helps when im good..

starting tennis ball therapy tommora 8)

thanks for the support guys & gals :smoke:

ps: - cheeseburgers= :toilet:

[morattigirl]

Nice squats there champ , if I'd known you were selling your belt I woulda grabbed it off ya. I was just saying the other day how I need to get a proper belt... another thing on my list

haha, cheers J. that belt woulda been way too big for you, it was wookies old one. unless you have been imitating my cheeseburger-fest on a regular basis? :pfft:

Ah ok swt as then Cheeseburger chowdown lol ha not me mate but seeing that did give someone else ideas! I'm not gonna say who :shifty: :pfft:

[drizzt]

Nice vid bro, smashing those squats :clap:

yea ive bookmarked the agile8, just gotta commit to it. foam rolling is helping, my better half is a qualified masseuse so that helps when im good..

Easy as to get into the Agile 8 brah, I've been doing it most days at home for the past month. Bought myself a foam roller and a set of tennis balls and I'm good to go :nod: Although I think I'm outgrowing the tennis balls so might needa go for something harder soon...

I've got horrible anterior pelvic tilt, haven't been squatting much since starting to do the A8 but can't wait to see how it's helped

[startinfromscratch]

thanks bro.

all credit for the new setup goes to OB - 15 minutes with him i learned more than i would have in 6 months solo. serious.

[Big john]

Cheese burger fest video = Legend

fact i cant do it cuz of diet, and diet police :roll: :pfft: = ghey

your squats= mint!

my better half is a qualified masseuse so that helps when im good..

=legend/mint x2!!

looking swole brother, hows the RV in weeks 4-6 treating ya?

[bar-belle]

yea ive bookmarked the agile8, just gotta commit to it. foam rolling is helping, my better half is a qualified masseuse so that helps when im good..

Oh yeah it is the shizz and you just gotta do it....we do it min 2 times each week. So I gather you'd be good quite a bit then just to get a massage

starting tennis ball therapy tommora 8)

don't do what steak did and squash it on the first sesh :pfft: we had to upgrade to a leather soft ball :shock:

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week 7 day 2 d/b/d

paused deads

1x2x100

1x3x120

1x2x130

2x3x135

bench

1x3x50

1x3x55

1x3x60

1x3x65

2x2x70

1x1x75

2x2x70

1x3x65

1x4x60

1x3x55

1x3x50

deads from below knees

1x2x110

2x3x130

3x4x145

flies

5x10x9

lying hammy curl

5x5

pushdowns (recovery)

5 sets, reps=20,20,20,20,80

no belt, hard day at the office.........

[Old Bull]

Training is looking solid as Sir not long now.

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Training is looking solid as Sir not long now.

thanks bro.

week 7 day 3 b/s/b

bench

1x3x50

1x3x55

1x3x60

2x3x70

squat

1x3x60

1x3x72.5

2x2x80

2x3x85

bench

1x2x50

1x3x55

3x4x60

flies

5x10x10

tri ext (recovery)

75,75

g/m

0x0x0 - l.back tweak, left these out.

[steak]

good consistient run youre havin bro :clap:

[startinfromscratch]

good consistient run youre havin bro :clap:

chur mate, the easiest thing about sheiko is you got no choice!

horrible train today, back still niggling. did some agile8 before hand. all the squats were ugly and slow, seriously wondered if i was gonna miss a rep. got it done, i think it was just poor hydration, i sleep in on mondays, as its my day off - so was a bit slack with the water. broke fast at 1.00 with a chicken breast, cup of rice and double protein shake.

week 8 day 1 s/b/s

squat

1x2x60

1x3x70

1x3x80

1x3x85 (W)

1x2x100

2x2x105

bench

1x3x50

1x3x55

2x2x60

3x3x70

flies

5x10

squat

1x2x60

1x2x70

1x2x80

3x2x90

goodmornings

0x0=skipped again, back still niggling

rope ext (rehab)

50,50,50

roll on deads..

[Big john]

long as your getting the reps in son....tooth and claw that shit if u have too! :twisted:

[steak]

some days when you feel toasted az....you get the best sessions...others..well you just got to stick at it and grind em out...good work on that front bro 8)

[startinfromscratch]

long as your getting the reps in son....tooth and claw that shit if u have too! :twisted:

some days when you feel toasted az....you get the best sessions...others..well you just got to stick at it and grind em out...good work on that front bro 8)

yeap, wish i was bulkin...........

[bar-belle]

The boys are right Scratch just keep plugging away at it. But you know that Boris will see you right.

[startinfromscratch]

The boys are right Scratch just keep plugging away at it. But you know that Boris will see you right.

thats what i say about chicks! j/k

week 8 day 2 b/d/b

bench

1x3x50

1x3x55

1x2x60

2x2x70

2x2x75

dead

1x2x100

1x2x120

2x3x125

1x3x145

2x2x155

bench

1x2x50

1x2x55

2x3x65

flies

5x10

h-curl

4x10

rope pushdown rehab

50,50,50,50

still no belt. lookin like il have to do skills relying only on my rock solid core