basics

[bar-belle]

:shock: training after night shift....legendary stuff that! U R HARDCORE :grin:

[startinfromscratch]

:shock: training after night shift....legendary stuff that! U R HARDCORE :grin:

not trained, just posted lol. just being a dick..

got up around 1 oclock, slept well. had a HUGE meal, but didnt get enough water by far.

went to gym, worked up to wrapped 3rm no belt, was lame but got what i needed. finished with 4 sets dimel deads, 5 sets of hammy curls and 5 sets of calf raises cos my knee/calf issue was flaring up again.

may have a few beers tonight in celebration of new job.... :pfft:

[startinfromscratch]

trained at about 830 tonight, never trained that late before but doesnt matter so much as im tryna stay up till 2am every night to keep in sync for new job.

training LP seems to be good guns, 3 weeks ago i grinded out a single at 180 (lol). happy with how 1 top set is treating me atm.

pulls

60x5

100x5

120x3

140x1

170x5 (last week 160x5)

SLDL

60x10,4 sets

db row

5 sets 5-8 reps

lat pulldowns

6 good sets 8-15

done.

[Big john]

eats so far today

m1 doubleshot p.p, 4 vogel toast with p butter

m2 1 cup oats (raw), doubleshot p.p, half can peaches

m3 doubleshot p.p, filled beef roll.

m4 4 vogels, tuna in oil (drained)

soon 5 eggs on vogels

whats this bird feed brah!!? :shock: ...cant help but think you could still benefit by chucking in some fiborous protein ie pork/beef into the mix

just my 2c broseff

[startinfromscratch]

eats so far today

m1 doubleshot p.p, 4 vogel toast with p butter

m2 1 cup oats (raw), doubleshot p.p, half can peaches

m3 doubleshot p.p, filled beef roll.

m4 4 vogels, tuna in oil (drained)

soon 5 eggs on vogels

whats this bird feed brah!!? :shock: ...cant help but think you could still benefit by chucking in some fiborous protein ie pork/beef into the mix

just my 2c broseff

fibre - i get all my fibre from beetus juice brah

[bar-belle]

trained at about 830 tonight, never trained that late before but doesnt matter so much as im tryna stay up till 2am every night to keep in sync for new job.

training LP seems to be good guns, 3 weeks ago i grinded out a single at 180 (lol). happy with how 1 top set is treating me atm.

pulls

60x5

100x5

120x3

140x1

170x5 (last week 160x5)

SLDL

60x10,4 sets

db row

5 sets 5-8 reps

lat pulldowns

6 good sets 8-15

done.

Gettn back in the groove. Niiicce!!

[startinfromscratch]

^ 8)

warmups

dislocations stretches

bench

bar

40x5

60x5

82.5x1

87.5x3 (last week 85)

3BD

90x5

100x5

105x5 RPE9

low inc db press - all paused, none locked out

23x10,4sets

v bar pushdowns

4sets,10-20

facepulls

3x10-12

bench will stall soon, but will just increasing pressing frequency to accomodate. going good i think, given im adjusting to nightshift.

[Big john]

nice bro....seems the body clock is adjusting without much hassel it would seem?

[startinfromscratch]

nice bro....seems the body clock is adjusting without much hassel it would seem?

GPP for today: carting 300kg of flour around

[Big john]

nice bro....seems the body clock is adjusting without much hassel it would seem?

GPP for today: carting 300kg of flour around

too easy!

Posted by startinfromscratch on Thu Dec 22, 2011 4:59 am

what a hard c*nt :twisted:

[startinfromscratch]

LP is hittig the wall now. feelsbadman. time to become a couch specialist

[steak]

LP is hittig the wall now. feelsbadman. time to become a couch specialist

[startinfromscratch]

lol

training in the avo is quite hard atm, as in terms of bodyclock, its the same as training in the morning, which i hate.

heres how things have changed:

old schedule:

sleep till 4am,work,train,home. get 6-7 hours sleep

now:

sleep till 12-1pm,train 3-4, work 8pm till 4-5am, sleep 7-8 hours

gonna try:

sleep till 2pm, work8pm till 4-5, train, sleep.

this means i will be able to train fully hydrated with more consistent food before training.

training goals for coming year:

ive decidied i need a change. i need to start taking nutro seriously again, as the last few months have been really slack due to nothing but my own laziness. life is easy here and its very easy to slip into being comfortable - esp when you train solo. But no excuse, gotta do it.

my focus is going to be simply improving my conditioning, im carrying way more fat than even a powerlifter needs, i have zero cardio or gpp condition. i think until i sort this out i will just hit the same walls in training over and over again. So im going to take a more 'circuit style' approach to training, i want to get more work done in my gym time, and lose the extra chub in the process. until im in a better condition, thats gonna be my goal.

im 100% sure this will help longterm progress.

[Big john]

^^^ soundsgoodman

[startinfromscratch]

^^^ soundsgoodman

8)

today

warmups

stretches dislocations

inc. db press

5 sets 6-10

swiss press

4 sets 8-10

done in alternate with

inc db curls

4 sets 5-7

pec dec

4 sets 10 reps

done in alt with

cable curls

4 sets 6-10 reps

cable weighted crunches

4 sets 10 reps

cable weighted oblique crunches

4 sets 10 reps

left sweated and fucked. goal is to acheive this, and this kinda load every train. done in about an hour...

[Big john]

this means i will be able to train fully hydrated with more consistent food before training

brb kfc run 8)

[steak]

Barbell complexes bro...a winner for condition and fat loss

[tinytraps]

Barbell complexes bro...a winner for condition and fat loss

^ Coach speaketh the truth. Load them up too so that your doing 5-8 reps iirc Ive seen a vid of wookie doing some strength circuits.

Oh and get back on keto cuttinfromscratch :grin:

[startinfromscratch]

Barbell complexes bro...a winner for condition and fat loss

^ Coach speaketh the truth. Load them up too so that your doing 5-8 reps iirc Ive seen a vid of wookie doing some strength circuits.

Oh and get back on keto cuttinfromscratch :grin:

will research them bro's.

keto not realistic at this stage, shouldnt need anything that drastic to make progress yet!

[runveerun]

Good to see you back up and liftering again SFS sir! Crazy working shifts, from one extreme to the other that's gotta mess up your sleep pattern enough as it is! How's the Cpap doing now?

[startinfromscratch]

Good to see you back up and liftering again SFS sir! Crazy working shifts, from one extreme to the other that's gotta mess up your sleep pattern enough as it is! How's the Cpap doing now?

hey Vee!

cpap is great, now that all the teething problems have been fixed. its the kinda thing you dont really notice until its not there - stayed overnight in chch xmas night, without cpap, def felt more tired without it.

also been looking at barbell complexes as per above, gonna give them an honest crack.

also COME AT ME HUGH MAD BOROUGH:

[runveerun]

hey Vee!

cpap is great, now that all the teething problems have been fixed. its the kinda thing you dont really notice until its not there - stayed overnight in chch xmas night, without cpap, def felt more tired without it.

also been looking at barbell complexes as per above, gonna give them an honest crack.

also COME AT ME HUGH MAD BOROUGH:

Hey sir! YUMMMMM pancakes AND bacon =P~ Merry New year sir!

[startinfromscratch]

hey Vee!

cpap is great, now that all the teething problems have been fixed. its the kinda thing you dont really notice until its not there - stayed overnight in chch xmas night, without cpap, def felt more tired without it.

also been looking at barbell complexes as per above, gonna give them an honest crack.

also COME AT ME HUGH MAD BOROUGH:

Hey sir! YUMMMMM pancakes AND bacon =P~ Merry New year sir!

same to you Vee 8)

complexes

warmups

stretching, dislocations, delt loosening shit

bear - 4 rounds, 40kg, each round is 5 times through

clean,frontsquat,press,squat, press, return to floor

complex 2 - 4 rounds, each round 5 reps each, once through.

rnd1) pendlay row,SLDL,press,squat,row

rnd2) row,SLDL,press,front squat,row

rnd3) same as 2

rnd4) row,sldl, front squat, press, row

this session really fucked me. im someone who does zero cardio and conditioning, so this REALLY hit hard. im still fucked now as i type this lol. but its what i need to be doing. will have to work on smoothening out my transitions from exe to exe.

damn this shit is brutal, and at only 40kgs lololol

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[steak]

good job on the complexes bro...its not that weight that matters right now. What matters is the movement :nod:

[runveerun]

The bear is brutal :shock: crikey I feel tired just readering all that :pfft: