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Optimass

Optimass

By Optimass
in Workout journals

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CokeBottle Member

CokeBottle

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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.

wow so much tuna!.... u are huge!..... :clap:

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CokeBottle Member

CokeBottle

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ha ha --- I'm feeling quite the opposite CB ... almost time to start gaining again :nod:

post some photos, ay? its good to keep a record of your progress and to have a good looking gal like me take a look at it... 8)

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Optimass Veteran member

Optimass

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Much better thanks :) ...

Chest/biceps today ... weak as piss but managed to get through the session o.k. Not going to post the sets, as I felt like I was re-ripping the fibres for the first time on flat b/b press 4th set 12 reps @ 100kg > (damn virus :x )

On the up side I weighed in at 109kg > 9kg of b/fat lost since 15th June 9 to 10 weeks (not bad forecasting)

Have left the carbs in today again - happy with where my weight is now. I haven't lost enough b/fat to cut the lower abs yet but my thinking... going back on keto for another week only to gradually introduce the carbs again wont really serve any benefit. My guess

Pump was o.k today and you can tell my body is soaking up glucose (I trained at 3pm and my arms are still resonably full).

Todays nutro;

1.5cups cooked oats + 50g whey serve + 100g light yogurt

50g whey serve + 95g JW tuna + 2 Tbl Peanut butter

Chicken Kebab (45 min before training)

Post W/o shakenBake 50g Whey

200g Tuna + 200g lite cottage cheese + 1 cup cooked white rice

50g whey serve

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

Will however drop the carbs out of the Evening meals from tomorrow as my vitality has returned now the virus is gone. This will mean basically a straight carb taper until we leave for the holiday. And should allow me to continue the drop in b/fat but should maintain 109kg until the day.

Between the 4th and 20th is an anything goes eating fiesta > (you can't go on holiday and diet - its a sin). But I will likely continue a carb taper up until November where I plan to start the next 5 month phase of my plan. (Clean Bulk :nod: and will mix up some low rep strength training with some HIIT resistance based extreme cardio sessions :twisted: ) - will require a new journal.

I'll be doing some cardio when away as Kuta beach is great for morning walks and my wife is into her running so she'll be up early ... and as stated will maintain the strength sessions over there so I don't have the same issues of re-ripping the body on return.

Whilst others are currently promoting the merits of various "sponsored" supplement regimes as the catalyst for their results - I wanted to display to the average joe/jane training at the gym that you can do it on a low budget and without the creatine / No2 etc etc ... and just with food. (exception of a budget WPC - will disclose brand at the end .. I was surprised as I had previously poopooed it in the past as being too sweet :shock: ). To be honest I'm a minimalist at heart when it comes to supplementation :pfft:

I'll do a summary again when I post the pics up and close this journal > All will be revealed ... (Don't expect the handsome young looks of Nick Smith ... My before photos a wookie style and will do two sets of afters ... one wookie and one post some serious clippage at my wife request :pfft: )

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Old Bull Veteran member

Old Bull

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Hey Optimas,

Just a querry, been scrollng through your journal looking for any info on which diet you were following, maybe I missed it. I am thinking of doing Palumbo Diet yours looks pretty similar just minus the carbs at breakfast.

I will be doing a couple of things in between that are a little bit different during the 12 weeks just trialing a few things, ready for next year.

Anyway safe travelling to you and your family and enjoy the feasting i will be thinking of you :cry: =P~

OB

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Optimass Veteran member

Optimass

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Hope you're feeling better big guy...

Mate you know with your ketosis diet did you have a cheat meal every week? Sorry I have'nt had the time to read all the posts

Yeah - sunday ritual :nod: ...

OB - similar to Polumbo yes - but I think you need to play around a bit to make sure you have a good individual balance. Plus I dont have issue with running low cal ... insane in the membrane :crazy:

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Bobsta Member

Bobsta

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Hope you're feeling better big guy...

Mate you know with your ketosis diet did you have a cheat meal every week? Sorry I have'nt had the time to read all the posts

Yeah - sunday ritual :nod: ...

OB - similar to Polumbo yes - but I think you need to play around a bit to make sure you have a good individual balance. Plus I dont have issue with running low cal ... insane in the membrane :crazy:

Oh ok, sweet :)

So how long would it take you to get into ketosis again after sunday night?

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Optimass Veteran member

Optimass

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Legs yesterday ...

Warm up in the squat rack was good - nothing major as I wanted to focus on Leg Press this time out. (Often do this if I skip a weekly training cycle as its easier on the bones). Pre-exhausted repping 100kg .... 4 sets > last set was a controled 8 reps for 140kg.

Leg Press 5 sets / final set 8 reps @ 400kg (comfortable - left my belt at home so just took it easy :doh: )

Calf raises 4 sets / 12 reps wth 20 rep pulses @ full stack

Leg extensions > 4 sets / final set 12 reps @ full stack

Concentration Leg curl > 4 sets / final set 12 reps @ 120lbs

Leg raises ....

END

Nutro >

1.5 cup oatmeal + 50g serve WPC + 100g yogurt

6 eggs (2yolks) + 200g lite cottage cheese + 100g Kumara

2 chicken wraps

50g Whey serve + 2 Tbl Peanut butter

Trained > post training WPC

300g Chicken Breast + 1 cup green veges

50g WPC shake

.... all shakes still in water. Tapering carbs as you can see evening (post training).

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Optimass Veteran member

Optimass

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Shoulders + Tricep today ...

Lateral d/b raise > superset > Front raise d/d 3 sets @ 12kg - (easy warm up)

Hammer strength front delt: 5 sets / final set 8 reps @ 60 kg > (dropped last set to 20kg ea arm and repped out at the end).

Tricep push down > 3 sets final set 12 reps @ 46kg

Upright row > superset > Shrugs b/b 4 sets / 40kg ezi bar > 100kg b/b -- repping high to failure.

Dips 2 sets > repping 20 reps first set / 16 reps second.

Leg raises / horizontal bench 2 sets 20

15 minute high incline treadmill >

ENd

1.5 cup oatmeal + 50g serve WPC + 100g yogurt

6 eggs (2yolks) + 200g lite cottage cheese + 100g Kumara

50g Whey serve + 2 Tbl Peanut butter

Trained > post training WPC

Protein 33 bar + large sugar free V

500g beef + 1/4 med cabbage

50g WPC shake

Food a bit off today - 300g of mince look lonely with out his 200g mate still sitting in the fridge :pfft:

Pump nice and full today > tomorrow "Back" and a 1 hour cardio sesh ....

Feeling strong :)

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Optimass Veteran member

Optimass

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as it should be Jono - :nod:

Well -- did back yesterday.

Some high rep work for a change - although kept 8 - 12 rep final sets in place. -- my strength levels are a bit low do to recovering from last weeks illlness it felt good to give the body a good hard couple of days.

lat Pulldown 4 sets / widest grip poss : final set 12 reps

Seated row 4 sets / final set 180lbs @ 12 reps

Deadlifts 4 sets / final set 8 reps @ 180kg (pretty comfortably)

Cardio 35 minutes

Leg raises to finish.

Weigh in was 109kg firm > still on target which is good.

...

Nutro

1.5 cup oatmeal + 50g serve WPC + 100g yogurt

8 eggs (3yolks) omlete filled with + 1 cup cous cous with 2 tbl spoon of garlic yogurt sauce

50g Whey serve + 2 Tbl Peanut butter

300g Chicken + 1 cup green vegies

Trained > post training WPC

300g beef + 2 cup equiv mash potatoes + 1/2 coliflower

50g WPC shake

...

END

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Optimass Veteran member

Optimass

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Just cardio - X trainer tonight - with some abs in the middle. Forgot my iPod which means I struggle to keep on the cardio equipment as I have the attention span of a gold fish.

saw Jo Stewart in the gym tonight - those of you going to the club physical on Saturday night are in for a real treat - she is looking very full and sharp. Her delts have to be the envy of the gym at the moment - amazing ... worth coming along to see her if not anything else :nod: (Asked if I would go for a run with her :pfft: She would have to wait on each corner for me to catch up :oops: )

Nutro today

1.5 cup oatmeal + 50g serve WPC + 100g yogurt

8 eggs (3yolks)

50g Whey serve + 2 Tbl Peanut butter

300g beef

50g Whey serve + 2 Tbl Peanut butter

400g chicken breast + 2 cups peas

50g WPC shake

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steak Veteran member

steak

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Just cardio - X trainer tonight - with some abs in the middle. Forgot my iPod which means I struggle to keep on the cardio equipment as I have the attention span of a gold fish.

saw Jo Stewart in the gym tonight - those of you going to the club physical on Saturday night are in for a real treat - she is looking very full and sharp. Her delts have to be the envy of the gym at the moment - amazing ... worth coming along to see her if not anything else :nod: (Asked if I would go for a run with her :pfft: She would have to wait on each corner for me to catch up :oops: )

Nutro today

1.5 cup oatmeal + 50g serve WPC + 100g yogurt

8 eggs (3yolks)

50g Whey serve + 2 Tbl Peanut butter

300g beef

50g Whey serve + 2 Tbl Peanut butter

400g chicken breast + 2 cups peas

50g WPC shake

mean and lean :clap: whats happening at club physical sat nite? Aucks?

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