Optimass

[gazza]

just finished catching up on your log mate, very interesting and informative. might have to look at a similar diet at some stage.

is that scott stapp playing in kev's vid or the whole of creed? either way great song.

[Optimass]

Pretty sure it's all of Creed Gazza ... Good track though :nod:

........

Saturday night was cardio 50 minutes also - put the iPod on and turn up "One Green Apple 2002 release" mixed by jolyon .... got the seratonin pumping and made for a very energetic romp around the hood.

...........

Legs yesterday - Weigh in 111.9kg

Went really well > have had to limit the compounds a bit as my energy is quite low now. Strength not too bad but wasn't happy with leg press - as i want to maintain the heaviest of compounds to ensure the muscle stays full.

Leg press 4 sets / final set 10 reps 400kg

Leg Extensions 4 sets / final set 12 reps with full stack (not sure - over 200lbs)

Concentration Leg curl 4 sets / final set 12 reps @ 120lbs 2-3 sec eccentrics

Calf raise / double concentric with 30 pulse reps to finish - fullstack x 3sets

Legraises + transverse rope pulls = Sore Abs

END

.........

Chest biceps tonight Weigh in 111.1kg ..

not sure what happened ... BODY WAS POSSESSED!! After a quick warm up ...

Flat bench B/b 4 sets / Final set 12 reps @ 140kg Strength on the way back again.

Flat pec fly d/b 4 sets / Final set 8 reps @ 132kg

incline machine press 2 sets / final set 6 reps @ 225lbs - running out of gas now but chest was pumped.

d/b Curls : 4 sets / final set (hammer curls) 6 reps @ 130kg

machine Curl 2 sets / final set stack for 8 reps

Swiss ball transverse abdominal crunches ..

30 minute cardio

ENd

Fully knackerd but really strong tonight. Must admit my right shoulder is a bit niggly - normal starts to happen the loer in b/fat I get. Shoulders dry out a bit and rotators start to haunt a bit. Elbows were 100% tonight --- pull over next week again then :nod: ...

Fly out to bali on the 4th Sept > counting days now

This is where we are staying ... http://www.anakulavillasbali.com/ - these villas are brand new - I think we are some of the first guests to book. have book both adjoining villas for the duration and then we capped on a couple of days staying at a spa up in the forests of ubud.

Will be training at hammerheads - a gym owned by Adi Rai - Natural Universe Winner and one of the few body builders still sponsored by Horleys. http://www.balifitnesscenter.com/

Will find me down on kuta beach watching the sunsets in the afternoon at "Ausy Bobs" - (little balinese man with two deck chairs and a chilly bin full of cold bin tang)

Then off to MBARGO for some pre-drinks http://www.myspace.com/mbargo ...

Then across to Legian for Double6 > http://doublesixclub.com/?www.thedjlist.com or DeJaVu http://profile.myspace.com/dejavubeach

But not before we go to the corner apotik and stock up on ECA stack :pfft:

bring it on :grin:

[Luigi]

d/b Curls : 4 sets / final set (hammer curls) 6 reps @ 130kg

thats crazy strength :shock:

[Optimass]

d/b Curls : 4 sets / final set (hammer curls) 6 reps @ 130kg

thats crazy strength :shock:

typo ... 30kg hammers ... if only :?

[biggurl27]

Still... you're a strong mo fo

[jono]

only 30 kg hammers :grin: :grin:

nice work. 8)

[steak]

Great strength!

The pad in Bali looks mint...holiday is it? Your certainly earning it

[poos_n_wees]

:ditto:

Fly out to bali on the 4th Sept > counting days now

This is where we are staying ... http://www.anakulavillasbali.com/ - these villas are brand new - I think we are some of the first guests to book. have book both adjoining villas for the duration and then we capped on a couple of days staying at a spa up in the forests of ubud.

Will be training at hammerheads - a gym owned by Adi Rai - Natural Universe Winner and one of the few body builders still sponsored by Horleys. http://www.balifitnesscenter.com/

Will find me down on kuta beach watching the sunsets in the afternoon at "Ausy Bobs" - (little balinese man with two deck chairs and a chilly bin full of cold bin tang)

Then off to MBARGO for some pre-drinks http://www.myspace.com/mbargo ...

Then across to Legian for Double6 > http://doublesixclub.com/?www.thedjlist.com or DeJaVu http://profile.myspace.com/dejavubeach

WOW. Looks amazing. Less than a month's wait for you now :grin:

[Optimass]

just a quick update .... have been Daddy day care last couple of days

Nutro going strong - feeling very light at the moment - so should weigh in 108.5 by Sunday ... hopefully the diet will drop my lower abs off sometime at the end of next week.

Shoulder has come right again after chest - (was a bit tight) ...

going to try and get some more sleep over the next week as work has kept me up later than ideal.

[Bobsta]

that photo put a smile on my face mate, good job...

[steak]

Tues 4th 111kg...hopefully 108kg by sunday

Wicked!

[poos_n_wees]

just a quick update .... have been Daddy day care last couple of days

[Optimass]

Tues 4th 111kg...hopefully 108kg by sunday

Wicked!

108 could be too much of a drop - possbly a low 109kg > but certainly close. I can really feel th eb/fat starting to thin out now. Face is heaps leaner - A lot of people commenting.

No training today again - work commitments - diet was perfect though > Have tomorrow off so dong back in the morning all going to plan. (and Cardio > ///

[steak]

awesome! Im comin g to you when i want to get ripped! :nod:

[Roidzilla]

solid workouts bro! mad strength, esp on keto!

keep it up, an interesting read :nod:

[Optimass]

Well another good session ..

> 111.1kg on the scale this morning ... Im pushing a bit more sodium and water into the nutor plan over the next few days to make sure I'm not holding water > Arms and legs starting to look hard > definate outline coming through on obliques and abs .. lower abs still being stubborn. (stubborn fat)

Lat pulldown > 4 sets / final set 10 reps @ 255lbs (stack)

Seated row > 4 sets / final set 12 reps @180lbs (could have been heavier)

Deadlifts > 4 sets / final working set 8 reps @ 180kg ... saved a bit for 1 RM

.... Deadlift 1RM 220kg ... :nod: very happy given it's the end of the week and my glucose level has flatlined. Wasn't a pretty effort but it was clean and clear. (Had OB in the back of my mind - I wasn't going to fail this week)

one arm tbar/row > 2 sets 40kg @ 10 reps (was fully toasted after Deads)

45 minutes cardio

2 sets leg raises + cable side bends

END

Meals today

10 egg whites / 3 yolks

50g Whey serve + 12g fish oil

300g steak + 1 cup green vege

50g Whey serve + 2 table spoons peanut butter

300g steak + 1 cup green vege

10 egg / 3 yolks

Water 4L

........................

... the looks I get stepping up to the counter at the mad butcher and supermarket were priceless .. 10kg of chicken breast 4 kg steak / & 6 trays of eggs/3 large tubs of peanut butter/4 bags of frozen beens and peas. :pfft:

[steak]

Was a good session :clap: Good work on the deads

Lady at the supermarket gives the funny look as I slide through 20 tins of tuna so am with ya on the meat and chook purchases

Sheesh that eating plan is lean as!!! how do ya cope, must be knacked by the end of the day.....

[Optimass]

thanks guys ... find it's quite routine steak - although the longer you stay on ketosis the harder it generally gets > especially for someone my size.

... carbs so low now I flat lined this afternoon! the cardio done over the last few sessions has taken its toll. As a result decided to kick back today after shoulders on Sunday. back routine was pretty heavy. May need to look at spacing out my days a bit to ensure I get a rest day in between each day.

Shoulders:

Front raises 2 sets max reps @ 14kg (warmup)

Seated shoulder press (Smith Machine) - 3 sets /final set I stripped 60kg/40kg/20kg

Hammer Strength Shoulder press 2 sets / Final set 12 reps @ 50kg ea arm.

Lateral raises (cable from behind back) 2 sets / final set 12 reps @ 42lbs

Superset upright row 30kg bb + Shrugs seated 42kg db 15 reps (3 sets)

One arm reverse tri pulldown / 4 sets / Final set 12 reps @ 48lbs

Close grip bench (machine) /2 sets finals set 15 reps @ 180lbs

Cardio - treadmill 30 minutes walking on high incline

.......

Cheat meal last night was 350g minced beef + 3 cups white rice mashed together with one of each coloured vege in the fridge ... pumpkin.carrot.peas

Followed by a good helping of steamed pudding and 300g of low sugar / low fat vanilla yogurt. (not intensional was all there was in the fridge :pfft: )

I'm going to try get an early night tonight as i need to recover - flu from a couple of weeks back has settled in my nose currently and I don't want to find it coming back.

This week could be my toughest so far if I don't manage my fatigue. I'm keen to get a leg train in tomorrow - may not get a chance to train in the weekend due to working right through.

Food today:

10 egg whites 3 yolks

50g whey serve + 2 Tbl Peanut butter > Currently using the Woolworths sig range option as it had a higher fat content than what i had been using - its a bit hard to eat on its own as you can actually see the oil oozing in it when you dig you spoon in.

300g steak > 1 cup green vege > handfull almonds

50g Whey serve > 2 Tbl Peanut butter

300g steak > 1/2 brocolli head (steamed)

10 egg whites + 3 yolks

END

[steak]

thanks guys ... find it's quite routine steak - although the longer you stay on ketosis the harder it generally gets > especially for someone my size.

... carbs so low now I flat lined this afternoon! the cardio done over the last few sessions has taken its toll. As a result decided to kick back today after shoulders on Sunday. back routine was pretty heavy. May need to look at spacing out my days a bit to ensure I get a rest day in between each day.

Shoulders:

Front raises 2 sets max reps @ 14kg (warmup)

Seated shoulder press (Smith Machine) - 3 sets /final set I stripped 60kg/40kg/20kg

Hammer Strength Shoulder press 2 sets / Final set 12 reps @ 50kg ea arm.

Lateral raises (cable from behind back) 2 sets / final set 12 reps @ 42lbs

Superset upright row 30kg bb + Shrugs seated 42kg db 15 reps (3 sets)

One arm reverse tri pulldown / 4 sets / Final set 12 reps @ 48lbs

Close grip bench (machine) /2 sets finals set 15 reps @ 180lbs

Cardio - treadmill 30 minutes walking on high incline

.......

Cheat meal last night was 350g minced beef + 3 cups white rice mashed together with one of each coloured vege in the fridge ... pumpkin.carrot.peas

Followed by a good helping of steamed pudding and 300g of low sugar / low fat vanilla yogurt. (not intensional was all there was in the fridge :pfft: )

I'm going to try get an early night tonight as i need to recover - flu from a couple of weeks back has settled in my nose currently and I don't want to find it coming back.

This week could be my toughest so far if I don't manage my fatigue. I'm keen to get a leg train in tomorrow - may not get a chance to train in the weekend due to working right through.

Food today:

10 egg whites 3 yolks

50g whey serve + 2 Tbl Peanut butter > Currently using the Woolworths sig range option as it had a higher fat content than what i had been using - its a bit hard to eat on its own as you can actually see the oil oozing in it when you dig you spoon in.

300g steak > 1 cup green vege > handfull almonds

50g Whey serve > 2 Tbl Peanut butter

300g steak > 1/2 brocolli head (steamed)

10 egg whites + 3 yolks

END

and shish makesh yoursh toungue stshicks to wrooofsh of your mouffs

Mean diet man :clap: but your eatin steak and thats got to be all good

You making me scared to cut though

[Optimass]

just a quick update ...

Work commitments prevail currently but I have tomorrow morning + early afternoon off so will be hitting legs finally. Back on Sunday.

Have stuck to the nutrition plan 100% which is good ... I noticed Tuesday morning, after the cheat meal (sunday night), quite a change in shape - still not where I was back in '07 but certainly starting to take shape. Then i flatlined on the energy stakes right through to morning tea yesterday ... i'm trying not to use more than a couple of coffees per day and haven't had a thermo as yet as I want to do it by my bodies own accord - so will tough it out.

Today I did get a bit of exercise though - 3 hour filming session for a conference coming up later this year. What started out as a light hearted rugby sketch ended, in a skirsh around the paddock with no concern for personal safety Needless to say many of the opposition under estimated how fast I can actually move ... and have a few well received bruises to boot. :pfft:

I'll start adding in a bit more cardio from next week (20th) - Water will go up then also - then on the 27th I'll start introducing carbs slowly.

Plan will swithch to 50% protein / 25% carb / 25% fat.

Will update tomorrow ...

[Optimass]

hi all

I am sick like dirty animal :cry: ..... I have been working long hours which hasn't helped the issue but last night had a meal at work that nearly killed me 2 hours later (Subway). There is a bug going around at the moment and my nephew is quite bad with it currently so I think I picked it up from him last weekend.

Needless to say I have had to come of the diet and add carbs back in today > have had small meals and managing to hold it down / whole body is blown ... feels like I have got DOMS in my whole body ... lower back is broken

hope it comes right tomorrow as I need to get back to the gym ... :pray:

[steak]

Bugger Hope you get on top of it quick!

[Specter]

Damn bro...yeah..get better soon eh..Oh..and I anwsered your request and posted up my legs photo...

[Gym rat]

Dam bro rest up and get well soon

[Optimass]

Back to training tomorrow night finally :nod: ..... will start the weekly routine again. Chest up first > If I was to try legs I'd probably shart at the bottom of a squat, so will hold of until Sunday night.

Energy levels came back to normal yesterday but the bug took it's toll on my hydration levels which resulted in migraine in the morning (narrowly avoided by chugging 2 powerades in succession) and then finally the headache hit in the evening > was in bed by 6.30pm and didn't rise till 7am both yesterday and Monday.

Had relaxed the diet but tighten back up now >

have maintained the protein intake as per the norm -

My stomach bug diet looked like this;

1 cup oats > 100g yogurt > 1 serve wpc

95g tuna (JW) > 2 Tbl peanut butter > 50g Whey serve

Lamb kebab (Yesterday)

open Chicken sandwiche + potato salad (today)

95g tuna (JW) > 2 Tbl peanut butter > 50g Whey serve

Vegetarian Lasagne + 250g lite cottage cheese (last night)

300g Chicken Breast + 1 cup equiv Kumara + 1 cup green vegies (Tonight)

50g Whey serve

.....

Will relook at my plan tomorrow after training > want to check my weight and see where I am at > my goal of 108kg may be too light given the break I have had to take in the last week or so.

Carbs back in system feels good though and should make for some good training over the next few days.