Optimass

[steak]

YEAH BRO! :grin:

Looking forward to being part of this with you bro 8)

[Big john]

BOOM!

under 120kgs!

Optishred :twisted:

[Optimass]

Here we go then .... 2 days on diet and its already having impact. Have dropped a 1kg since the weekend ...

Weigh in tonight 122.5kg.

This will be carbs leaving the body ...

Daily plan looks like this;

8 eggs (2 yolks) + 6 1000mg fish oil caps

185 grams Tuna + one small banana

185g Chicken + medium salad (avo + feta in small amount)

250g cottage cheese

1 protein shake

250g Chicken and 300g beef grilled + large salad (avo + feta)

200g lite yogurt

...

Will do this until Saturday and then do a carb load on Sunday > rest again on Monday.

...

Trained Tuesday - upper body circuit easy day.

Did legs tonight - Lunges and Squats with some violator and stretch.

Will also go for a 30 minute walk before supper and bed.

On target to hit 118kg.

Start split routine again on Saturday or Sunday.

END

[Big john]

300 240 330 2012 under 120

strong CAPO total bro

good to see you back a posting in the journal bro...thought you mightve gone bush on us :grin:

[Optimass]

nah man .. christmas trade is significantly up ... need to make hay while its there. will be a more serious year of training all going to plan :nod:

Capo ... yes if it happens ... otherwise I'll be primed for the CBC in April and would attend any other open lifts on invitation.

Will be good from a bodybuilding perspective to have a sport you can compete in off season. Only I will likely be quite lean for the CBC.

[Old Bull]

Good to see the Journal back up opti, be following your eating with interest too

would attend any other open lifts on invitation.

Never know what may pass your way this year

Happy New Year

[Optimass]

Thanks OB ... eats are a bit of an experiment. I generally like to be a bit of a myth buster when it comes to nutro plans for myself > so eating below my BMR by with a higher protein ratio for a few weeks shouldn't be too hard. The great thing about this year is I'll be able to do some personal research around nutro programming for strength events.

Will be using water load/ carb cycling and and a few other techniques to see if there are any advantages. (to name a few).

[Optimass]

Day 1 of my split routine today ... all push movements/ Upperbody.

Feeling really good. Thats one of the benefits of dropping out the excess carbs - better sleeps and more vitality.

Weigh in this morning 121.5kg - so on target. Suspect my strength will take longer to re-engage over the next few weeks but should be good.

[Optimass]

Good chest workout had ...

Flat d/b press 4 sets 12 reps / last set fail @ 50kg db

incline d/b press 3 sets / last set 10 reps @ 50kg db

d/b flyes 3 sets / final 2 sets 8 reps @ 30kg db

superset finish pressups/legraises/dips x 2 maxx reps on all

went home after ... shake then meal and then went out for a 30 minute walk. DOMS has calmed down in glutes as a result (from lunges the other day).

Legs up next.

Nutro still firm ... will be a really good week.

[Big john]

beasting flys bro!

[Optimass]

well so much for the kick into split routine ... have been caught up at work the last 4 day as im on AL for two weeks from monday ... so havent been into the gym since. I have however been out for cardio each night 45 min each time and my diet has been 95% which I am quite pleased with.

today

Meal 1: 8 eggs (2 yolks)

Meal 2: 185g tin of chicken

Meal 3: 185g tin tuna + small banana

Meal 4:150g tuna + 100 chicken + chick pea salad and green beans

Meal 5: Shake in water

Cardio 45 - powerwalk

Meal 6: 400g trevali 1 cup colslaw lite dressing

Meal 7: 100g lite yogurt

....

Getting quite a few comments now on how lean my face looks so must be working hahaha ...

finishing early tomorrow to hit squats ... knees feeling good from all the walking is a positive.

Sleep is still good with carbs on low - feel heaps better than I have in the past few months ... amazing how much work your body does during sleep if you give it a big meal of carbs.

END

[Optimass]

Squats today - weigh in this morning 120.4kg.

15min bike

stretch and violator

2 sets 12 @ 60kg

2 sets 10 @ 100kg

2 sets 6 @ 140kg

3 sets 3 @180kg

1 single @220kg

Concentration Leg Curls

4 sets - final set 12 reps with stack

Second squat session of the year - happy with where strength is this early on but happier with not having any knee pain thus far - will maintain the walking and stretch over the next 3 days to aid recovery.

Away at the beach from Monday to Thursday so tomorrow will hit bench and deads together .. will be a hard session. Cardio while camping morning and night - maintaining low carbs will be easy enough.

Hopefully hit 119.5kg by Sunday next week.

Nutro today

M1

8 eggs (2 yolks) + coffee (equal and no milk)

M2

185kg chicken + 1 small banana

training + 1 sugar free Monsta

M3

Post training shake

M4

250g beef + 1 cup green vegies

M5 - (just had)

250g cottage cheese lite + small tin tuna.

M6

300g Chicken + stir fry

M7

Shake

+200g lite yogurt

END

Currently supplement routine:

3000mg Tribulus AM

Testatropinol http://www.supplementcentral.com/advanced-sports-nutrition-testatropinol-270-tablet

[Optimass]

weigh in 120.5 so weight is consistant. Only 2.5kg away from weight goal and re-commencing strength training.

Good train today ... Chest/Tricep + Lite Deadlifts to finish

Flt d/b press

2 sets 15 @ 20kg

2 set 12 @ 30kg

1 set 12 @ 40kg - supersetted with leg raises and Upright rows

1 set 10 @ 50kg - supersetted with leg raises and Upright rows

Incline d/b

1 set 15 @ 30kg

1 set 12 @ 40kg

1 set 10 @ 50kg - Drop set into 30s and got another 7 reps

Dips Superset with d/b flyes x 3 sets (flyes 10 reps at 22kg)

Deadlifts 6 sets last set 5 reps @ 180kg - easy - just familiarising the body with the movement again. Will be doing a full strength session at the end of the week.

.

Nutro today (Carb and Cheat meal day = 1 meal)

M1

Oatmeal + 100g lite yogurt + whey

M2

Chicken Stir Fry approx 250g chicken (with noodles)

Trained + Blue Monsta

M3

Shake + 185g tin tuna

M4

185g Chicken + 1 cup of rice

M5

2 big macs / 2 cheese Burgers / Large Fries - Sprite Zero (always give my drink to the kids - cant do full strength softdrinks) ... was still hungry so made a super thick cheese and marmite sandwiche and washed it down with another shake.

M6

250g cottage cheese + 100g lite yogurt.

END

[Growth]

Geez between you and Soundsgood, I'm starting to think that BK and McD's are mandatory to getting huge

[Optimass]

nothing wrong with the occasional caloric blast during a bulk. Ronnie Coleman did say when you're bulking you eat ... 'but Ronnie, what about Pizza? ... " R: "Bulking is bulking".

...

weigh in today 120.2kg ... was after my first meal so was probably a bit lighter. Feel quite good despite the vast reduction in carbs ... strength is still there and happy with intensity.

Nutro today

M1 8 egg whites + 2 yolks

M2 Protein shake + 1 Tbl scoop peanut butter

M3 185g Tuna + 2 celery sticks

M4 500g Cashew nuts + sugar Free V

M4.5 1 Banana 30 minutes after last meal.

Trained + post training shake

M5 350g Steak + green salad + 1/2 broccoli head

M6 250g cottage cheese + 8 rice crackers

M7 100g Lite Yogurt

////done Water @ 3.5L today so far ... need to drink more ...

Trained back today

Lat pull down : 4 sets wide + 2 sets Narrow with the stack for 10 reps.

2 lite sets bentover row

3 sets one arm row 10 reps ea/set @ 40kg/60kg/70kg

Deadlifts - (superseted with leg raises)

5 reps @ 140kg

5 reps @ 180kg

3 reps @ 220kg

1 rep @ 260kg

d/b bicep curl 4 sets 12 reps @ 20kg. (easy ... just fucking around mirin the tube vein in my bicep while I waited for Traps to turn up for his nutro tweak)

Feeling pretty good - have legs planned for tomorrow ... will probably walk in the afternoon too.

Waist is starting to take shape which is good > I need to be sure to hit 118kg by the end of the month to be on track. I'll assess then if I need to drop further .... My initial feeling is yes - will aim to drop to 115kg by the end of Feb - but will start into more strength based training gradulally through the month.

The plan is to be working the new bench shirt in towards th end of the month. This will give me a month to fully recondition my raw bench - @ 115kg I'd expect to have lost some strength but will make it up in March and peak for April.

END

[Phedder]

d/b bicep curl 4 sets 12 reps @ 20kg. (easy ... just fucking around mirin the tube vein in my bicep while I waited for Traps to turn up for his nutro tweak)

Was wondering what you were up to with those, was waiting for you to grab the 40s

Waist is starting to take shape which is good

Looked tiny when you hit that lat spread :shock: About to fly away

[Optimass]

Thanks Phed ... my waist line comes in quite a bit from here on. One of the priveliges of sporting such a magnificent spare tyre :pfft: ...

....

Weigh in this morning .... 118.5kg \:D/ ... (dont you just love water retention :shifty: ... Not enough water intake yesterday probably contributed. A good psycological boost to see that number on the scale. Suspect it will balance out today and be back to 119.5kg tomorrow. If it doesnt I'll add in some carbs in the mornings.

[Mike Zero]

M4 500g Cashew nuts

Is that a typo?

[soundsgood]

M4 500g Cashew nuts

Is that a typo?

Yeah, I choked on my chicken when I read that too. Thats a shitload of Fat intake all at once =P~

Great to see you're holding your strength well while cutting. I generally do too, if it starts dropping I know I'm eating too far below maintainence.

Our of interest how many mirrors do you guys have up at CBC now?

[BurnbabyNZ]

Too Many!

[Optimass]

M4 500g Cashew nuts

Is that a typo?

Yeah, I choked on my chicken when I read that too. Thats a shitload of Fat intake all at once =P~

Great to see you're holding your strength well while cutting. I generally do too, if it starts dropping I know I'm eating too far below maintainence.

Our of interest how many mirrors do you guys have up at CBC now?

sorry was a typo! 175g bag .... as long as you dont take any additional carbs (No insulin spike) in the meal it will mostly pass through quickly. There isnt a lot of carb in my daily plan - just enough to keep me out of keto - so its low risk but good energy for the workouts. (eaten not long before I trained.

The mirrors a small but effective SG - enough for us beautiful people ...

Too Many!

Come on Gypsy - I have caught you mirin your shoulders in the mirrors when Damos not looking. :wink:

[Android]

We'll weigh the same soon bro! you're dropping kilos faster than a shot down columbian drug lords courier plane ... have to catchup for a train again soon.

[Optimass]

yeah keen bro ... back from hols tuesday week > should do lunch as well - will text when Im central again.

[Optimass]

Squats today ... weigh in this morning at 119.2 kg ... was right about the water.

Bike and chin wag with Steak and the Gypsy (boys on a mission today)

3 sets bar only reverse lunges (8 reps)

Squats:

12 reps @ 60kg x 2 sets

10 reps @ 100kg

5 reps @ 140kg x 2 sets

3 reps @ 180kg x 3 sets

Concentration leg curls

3 sets with stack for 12 reps each

stretch and rolled between sets: Knees still a bit tight. Heavier sets felt really good though but feeling gased due to caloric deficeit.

Nutro with carbs today due to legs:

M1 8 eggs (only 2 yolks) - black coffee

M2 185g Tuna + 100g cheese

M3 Shake in water + 2 pc of homemade Pizza (my 5 yr old duaghter made me )

M3.5 1 Banana - 120min before train (was delayed) so had a 100g yogurt before I went up and hit a blue monster during the training.

Trained - post training shake

M4 Whole skinned roast chicken + 2 cups of coleslaw (homemade ... lite dressing)

M5 250g cottage cheese + 100g Tuna

M6 Shake + 100g lite Yogurt

END

[Optimass]

Chest today ... not really a good session. Went fishing this morning - I think the sun baked me a little for the afternoon. Weird thing is I trained got home and felt great as soon as I sat down.

Not enough water in today could be part of the problem > headache about 2pm ..

d/b press flat 5 sets final set 10 reps @ 50kg

d/b incline press 4 sets . final 2 sets 12 reps @ 40kg

Dips 4 sets superset with flyes and Leg raises

end

Did some posing after the workout - waist is coming in nicely now but not happy with how its all sitting. so looking like a further drop in weight to 115kg to achieve a tight waist. Had smoothed out quite a bit today having not had much water and yesterdays eats were all over the place which helped me lose focus today a bit.

Nutro:

M1 Oats 100g yogurt + whey

M2 185g Chicken

M3 185g Tuna + rice crackers

M4 100g Tuna + 150g cottage cheese

M5 Shake post training

M6 400g fresh Snapper

M7 Shake + Tbl Peanut Butter.

END