Optimass

[Optimass]

Weigh in 117.5kg ... target weight achieved for January. Have been off camping over the last few weeks and manage to maintain the nutro plan through it all. Looking forward to getting back into more conventional training but will maintain the nutrition program for another 2-3 weeks but will be running it 2 days on one carb up to let my body get used to having the carbs again but maintain a decrease in bodyfat.

Will hopefully get some time this weekend to map the next 4 weeks out and update the journal.

[Panzer]

Do you even lift?

[Optimass]

Do you even lift?

will let wilks descide :grin:

[Panzer]

Do you even lift?

will let wilks descide :grin:

Wilks not sure either....... :pfft:

[Optimass]

Deadlifts today: no belt

1 set 10 reps @ 60kg

2 set 10 reps @ 100kg

2 sets 5 reps @ 140kg

5 sets 5 reps @ 180kg

1 set 1 rep @ 220kg

shrugs super set with leg raises

1 set 12 @ 60kg

1 set 12 @ 100kg

1 set 12 @ 140kg

1 set 12 @ 180kg

,,, 12 horizontal leg raises with each set.

END

Nutro

M1 8 eggs (2yolks)

M2 Whey shake in water

M3 150g chicken / 150g beef Large Green Salad

M4 185g Tuna + banana + apple

M5 Shake in water

M6 350g Chicken Breast 250g green beans + small pumpkin and potato grill

M7 100g yogurt lite

END

Feeling pretty good today - weigh in was up this morning @ 119kg ... bfat is coming down though with abs starting to harden finally. estimate I'll be 12% @ 115kg which will be quite nice. still lots of work to do.

[Traps]

Looking lean and mean Opti :twisted:

[Android]

when the diet writeup is longer than the workout writeup, you know you're powerbuilding :pfft:

2 Back exercises huh, do you do the rest another day or is that Back done for a week mate>

[Optimass]

when the diet writeup is longer than the workout writeup, you know you're powerbuilding :pfft:

2 Back exercises huh, do you do the rest another day or is that Back done for a week mate>

will do back on a seperate day bro - the deadlift day is purely to condition for the up coming 3 lift comps. I need to seperate them in order to maximise the opportunity in the lift. Target this April is to blast out 300+ dead lift'.

Still 14 sets in the workout so not too bad

[Optimass]

Has been a Turbulent weekend ... have had a pretty harsh bladder infection so havent been able to train. Was bed riddin over the weekend and came off the diet for some comfort carbs. I'm still not right but encouraged by my weigh in this morning at 116kg. (Only 6 kg off the CAPO class split with the heavy weights ) ... will be looking pretty smart @ 110kg :wink:

Strength is sapped and kidneys are screaming at the moment but hopefully the antiboiticx have a good hold and I'll be back to normal soon.

Still managed a chest train today which wasn't anything great - Last week had a high rep leg session I really enjoyed ... suspect this is what set me off as I haven't done it for sometime and have had challenges in the past with lactic acidosis caused by longer workouts at high rep and intensity combined with low blood sugar. So may not be a smart move without having a heaier carb day when training legs at high reps.

Will update again on the weekend once things settle down ...

[bar-belle]

Hey Opti that's no good mate...I'd go for the comfort carbs too. Should start to notice improvement after 48hrs on Anti B's.

[Optimass]

350 grams of seafood = salmon/shrimps/fish/muscles/squid rings

+ 300g Chicken Breast

Large Salad ...

NOMNOMNOMNOM!

[steak]

Good to see you back in the melee tonight chum 8)

[Optimass]

legs yesterday ... rest today ... no carbs ... cant sleep ... busy work ... cant be fucken arsed ... MUST DIET MORE!

[M.T]

Holy shit Optimass just seen your title :shock: when you looking at testing for those like end of year thing?

[Optimass]

just have to have it done before the end of the year bro - big plans ... need to stay focused though. will get my first trip in a squat suit after the CBC .. then things will start to come together. :wink:

[Optimass]

Chest - lite one tonight

superset warm up

flat bench / legraises and balistic front raises into tricep ups 4 sets

final set at 40kg for 12 reps

Incling bench 4 sets 12 final set @ 40kg

flyes super with dips (bw) 3 sets / final set 12 @ 30kg

Tricep push down super with ezi bar curl 2 sets

side bends and twists super set - no weight.

END

Nutro

M1 8 egg whites (2 yolks)

M2 185g Tuna + 2 Plums

M3 300g chicken + large green salad / 120g tuna / 0.5cup of cook rice and 1 cup of chic peas.

M4 100g Beef jerky + a carrot

M5 450g rump steak grilled + large green salad.

M6 Shake n bake baby : in water ... no carbs

END

FYI Traps's illegitemate son followed me home after gym ... wants to train with me this weekend.

[steak]

FYI Traps's illegitemate son followed me home after gym ... wants to train with me this weekend.

[attachment=0]113_0528.JPG[/attachment]

I'll be there to catch ya on sunday at 1 bro 8)

[Optimass]

FYI Traps's illegitemate son followed me home after gym ... wants to train with me this weekend.

[attachment=0]113_0528.JPG[/attachment]

I'll be there to catch ya on sunday at 1 bro 8)

Itws a man date then :shifty:

[Optimass]

weigh in this morning .... 115kg :grin:

[Android]

weigh in this morning .... 115kg :grin:

I weigh more than Optimass \:D/ fark about time too who cares about how we look huh or how much we can lift it's ALL about the scales - right?

....now as long I don't catch a cold and lose 3kg I'm gonna soak in this sunshine of glory, ooooh yeah!

[Optimass]

... somewhere along the line I have switched from megarexia to anorexia :-s

[Optimass]

My first real squat session in the build up to the CBC - first time in a suit too.

Warmed up and lite stretch with reverse d/b lunges.

2 x 10 x 60kg to box

2 x 10 x 100kg to box

1 x 10 x 140kg to box

suit on

1 x 180kg - suit off the shoulder - just bedding it in.

3 x 180kg - strps over shoulders - easy

1 x 220kg - easy

1 x 260kg (pb) - didn't get legs in right place so slightly over parallel ... was a bit narrow but it came up ok once I changed gears.

Didn't want to push it from there (pb weight) as I haven't squated heavy for sometime as I have been focus on high rep sets on horizontal leg press at another gym. Pretty good for a first session in the suit though.

Suit feels real good - ultra tight around the thigh and cock but plenty of room around waist and arse. Came off a lot easier than it went on anyway.

Still have enough time to get the right stance off the rack before the April lift comes along - 260kg will be comfortable on the day based on todays effort so will be lloking to smash my PB from last year of 240kg. Provided I can maintain my bench and deadlift scores .. this will bring my comp total in at 773kg. So I think - provided I can keep up the training between now and then my target will be 800kg on the day @ 115kg or less.

weigh in this morning 114.7kg.

[steak]

...in other words

"Watch ya back Panzer"

solid showing today bro..tech will sort out the issues 8)

[Optimass]

...in other words

"Watch ya back Panzer"

solid showing today bro..tech will sort out the issues 8)

Just feels real good to be back in the rack finally and making progress in the squat.

Start rebuilding the bench this week too .... will need to start grooving that shirt next weekend ...

[steak]

Start rebuilding the bench this week too .... will need to start grooving that loose shirt next weekend ...

fixed bro