Optimass

[rose]

Good luck moving house! 8)

[Optimass]

Hey all

just checking in ....

thanks rose - house move went well but I failed to find out if broadband could be connected as we were only living 500m away originally.

Long story short - Telecom are happy to supply all of my neighbors braodband even though they are over 4500m from the exchange. Seems telecom wont endorse a new connection further than that distance due to potential quality issues but they are very comfortable taking your money if you were an existing customer prior to when they re evaluated the the distance from the exchange rule :roll:

After a week of evaluation I have also discovered that my new house is not able to pick up the Vodafone wireless network and it is not in an area where fibre optic is accessable. So I have been effectively snookered into getting Telecoms wireless connection on a 24 month plan :evil:

... oh well - we live in suburban Auckland and have to deal with below 3rd world communications :doh: ... I used to watch stories about this on the news and think thankfully we lived in a city area - I can't stomach life on dial up ... will inevitably end up slitting my wrists if I have to delv that low.

...

New journal on the way next week ...

[Optimass]

Well first session in last night.

100kg x 100 rep squat session to break the legs in. Feeling it today - quads and glutes as squats were nice and low/ threw in some abs at the end.

weigh in 109kg > which is a bonus so haven't put on any excess since not being able to get training back into motion after training.

Will do a similar Chest workout tomorrow night.

Next week will be stretching out work out and should be at full volume in 3 weeks.

Goal at this stage is to just re-engage muscle after 5-6 weeks no workout.

Will be focused on looking at strength levels right up to xmas > Flexability will be a key focus also. Especially in my legs - inner thigh area.

[steak]

100 reps for quads is a good way to get back on the horse Nice one.

[Optimass]

100 reps for quads is a good way to get back on the horse Nice one.

is that why I'm walking like John Wayne :pfft:

[Luigi]

100 reps for quads is a good way to get back on the horse Nice one.

is that why I'm walking like John Wayne :pfft:

:shock: i hope so!

[Optimass]

ABSOLUTELY!! exit only ...

[Old Bull]

Hey Opti,

Good to see the log back up :clap: and an interesting way to kick the training back in.

Did it look as easy on paper as doing it

[Optimass]

Time for a new journal.

This one wont be as structured as the last > but will be posting minimum once per week as I experiment with a few different training principles.

Weigh in today was 113kg > so havent increased too much since the last journal ended - although due to work commitments I havent been training regular and conditioning has slipped.

I'm going to break a few of the bbing old school rules along the way but I'm interested in increasing relative strength and increasing muscular endurance/recovery through pushing through pain barriers. To do this I'm going to really push myself beyond my previous comfort levels - longer workouts designed to completely expend all available energy.

Today is day one training> no focus to nutrition as I'm just wanting to glide through Dec before having to clean it up. Although I will be keeping the same 7 meal plan I have used previously.

todays workout ....

Chest / Shoulder / tricep

set 1 - Giant set (4 sets of 5 exercises - 1-2 minute rest between each ... just enough time to re-rack weights).

final set was:

d/b Flatbench 10 reps @ 42kg

d/b Flyes 10 reps @ 22kg

d/b Front raises 10 reps @12kg

p/b rear delt 12 reps @ 12kg

Full Dips 8 reps - body weight only

Set 2 - Giant set (4 sets)

final set was:

Incline machine press - 10 reps @ 180lbs

D/b Lateral raises 10 reps @ 12kg

Pressups x 12 reps

Tricep pushdown 10 reps @ 68lbs

Set 3 - Tri-set (3 sets) - would have done 4 but was visualising a bucket :oops:

Final set was:

d/b Shrugs 15 reps @ 45kg

d/b Pullover 10 reps @42kg

tricep dip across bench x 12 reps

Abdominal Giant set:

1 minutes grinder (upper body to raise heart rate)

slow Lying leg raise x 12

12 sissor kicks (in same lying position but holding a crunch at the top)

ab crunch machine x 12 reps

alternate crunches x 12

leg raise/crunch machine x 12 reps

repeated 4 times

Treadmill 45 minutes : working inclines and drops to run and then sprinting (burnt 900 calories according to the computer)

Pretty full on workout but felt really good in making it through. hopefully make the next session for Wednesday - tomorrow cardio only.

[teamfatboy]

Wow - sounds mega intense... esp the treadmill, I know what I have to do to get thru 900 cals, and that takes some doing! :notworthy:

Will be watching with interest.

[Gym rat]

Wow Ultra meaga intense train I will be keeping a eye on your journal

[steak]

Wouldnt expect anything less from you Opti :wink: :clap:

[Optimass]

Cardio yesterday went as planned > as did todays second installment ...

Weigh in 112.5kg > (by by water)

Heartrate was maxx at times and pretty exhausted at the end. (was 145 on moderate running)

LEGS:

Warmup and preexhaust:

Treadmill 10minutes incline to 12 @ 6kph

Treadmill 10 minutes - even moderate pace

Set 1 - Giant set (same format as sunday) x4

90degree/ Step up w d/b 12kg 12 reps each leg

Stiff legged deads w d/b 12kg

Leg Extension 100lbs 15 reps

concetration leg curl 70lbs 15 reps

SEt 2 - Superset x4 (1 min between)

Skipping 1 minute moderate pace

reverse deep lunges no weight but off 10' step x 12 each leg

Set 3 - Calf raises > stack 40 reps - with rest pause

Set 4 - Superset x 3

Treadmill 5 mintes Moderate pace even (2nd set was in high incline as per warm up) and 3rd was run on flat.

Leg Press 50 reps - not sure of poundage but reasonably heavy.

Lite abs to finish > Major DOMS on abs today from sunday not an inch of comfort anywhere :pfft: Hurts to even type this .....

Stretched off

Will probably add some 30m sprints next week for 15 minutes :twisted:

END

[Optimass]

Has been too long since my last confession ....

Last two weeks have been dominated by work but have managed at least two sessions. This week will be a right off being the build up in christmas trade.

I repeated the week 1 session last week but increased weights in most exercises. I have put on some good size accross the shoulders mith the waistline increasing slightly.

I am pretty much recovering within 48 hours of the chest routine now having completed it 3 weeks running. Legs is taking a bit longer although I haven't had a chance to take some of the session out onto the track for sprints.

Fitness has come up as has weight > now 115kg > not too worried about the weight gain as my nutrition is about eating when I feel I need to but still following regular intervals.

I'm going to carry this through to 2nd week of Jan where I have two weeks away from work to refocus everywhere else.

Have had a minor set back in the last few days though > Sat up on a recliner 2 nights ago and tweaked my left rotator cuff ... a bit nervous about this but hopefuly its just a niggle - pretty random how it happened doing something so small, having blasted my chest 4 days earlier with 50kg d/b sets.

Will update after chest this weekend >

[steak]

oh shit...your in retail eh...silly season!

Good luck with the shoulder!

[Gym rat]

Best of luck with shoulder

[Optimass]

Weigh in today: 116kg

Mild chest w/out today: Having a break from the giant sets for a week.

Flat d/b: 4 sets / last set 12 reps @ 42kg

Flat Bench: 4 sets / 3rd set 2 reps @ 180kg (assited though :oops: ) so dropped it back on the 4th and got out 6 reps @ 160kg (2 assist)

Flat Pec Flyes: 4 sets / last set 12 reps @ 22kg

Incline Machine Bench: 4 sets / last set 8 reps @ 210lbs

D/b Curls Standing: 4 sets / last set 12 reps @ 25kg

END

Meals today:

Oats + scoop syntrx whey + 1/2 cup milk + 100g lite yogurt

Shake Scoop whey + 400ml Calcitrim milk + 100g lite yogurt + 1 Banana

200g Tuna + 150g lite cottage Cheese in 2 Sandwiches with Salad + 1 nectrine

1 pc Fish + crab stick + sausage and $3 chips :grin:

Shake last meal .. as above exclude banana

[steak]

good benchin and sum durty tucker :grin:

[Optimass]

program destined for mass

[Gym rat]

Nice chest train 8)

[Optimass]

Trained Wednesday but havent managed to get back in for legs yet. My apetite is in full swing however :pfft: ....

Wednesday weigh in 118kg :grin: (260lbs)

Mild back train: Lower back still a bit niggly

LAt Pull downs 4 sets > last set 12 reps @ 210lbs

Deadlifts below the knee 4 sets > last set 6 reps @ 180kg

one arm T/Bar row 4 sets > last set 8 reps @ 50kg

Abs + 20 minute cardio to finish.

.....

Nutro

2 cups equiv porridge + 100g yogurt and scoop of Whey

Shake = 500ml milk + Banana

3 Tuna sandwiches (185g Tuna + 200g lite cottage cheese) + 600ml Orange juice

approx 250g Lasagne

500g Chicken in stir fry with about the same weight in vegies.

approx 250g Lasagne + 500ml Milk

ZZZZZzzzzzzzz

END

[steak]

good eats 8) how heavy do you want to go this time?

[Optimass]

just letting the body deside right now > I would like to be a bit leaner at the moment so may try to limit cals if/when I hit 120kg. (Next few weeks I'd say)

[Optimass]

Legs - taking it up a notch slightly but still holding back enough to allow for an easier recovery. hope to be back to around 95% next week so stay tuned. (80% this workout - you can tell cause I'm not quite as vocal as MK yet :pfft: )

Weigh in today an even 118kg

Squats: 6 sets / Final set (not quite failure) 6 reps @ 180kg. Felt really good - lower back still a bit tight but should be right after deads later in the week.

Leg Press: 4 sets / Final set (not quite Failure) 6 reps @ 420kg. Right fibular ligament burnt a bit on the last set after taking the weight - so reset my wrap and then did the last set. So didn't push it this time.

Finished 20 minutes of cardio - low int walking - just easing the legs.

Looking forward to next week. Will hopefully add another rep to 180kg and aiming to clean at least 8 to 10 reps @ 420/450ish.

Nutro today:

Oats + 100g Yogurt + scoop of Whey

freshly baked lemon vanilla muffin and protein shake

Powerade during training

400ml milk + banana + Whey post training

2 Big Macs + Fries + Diet coke :grin:

400g Tuna and 200g rice (pending)

Shake (Pending also)

[jono]

nice training man.

damn, everyone else here outwieghs me by many kgs :grin: :grin: :grin:

especially you + steak :pfft: