Optimass

[nate225]

long time between drinks Opti!

:grin: Recovery aint what it used to be! :grin:

[Optimass]

long time between drinks Opti!

:grin: Recovery aint what it used to be! :grin:

:oops: .... has obviously been too long since my last confession .... :grin:

2011 is upon us all - what will be different this year from last? about 10 - 15kg all going to plan.

Have the next 10 days to ponder my training future - the last 8 weeks have been near non-existant due to business commitments but I'm not going to use it as an excuse over the next 12 months.

Heres the first goal for 2011 .... Have a trip booked for Bali 1st August 2011. 16 days / no kids / just me and my lady ... sun fun and cocktails.

Will do the official weigh in tomorrow - my first official day back. I go back to work on the 9th so I'm planning to slingshot into the new year on the right foot > last I weighed myself I was 118kg. This has pretty much been maintained for over 12 months now without much effort and I'm told I still have great shape (inside a t-shirt of course :pfft: )

My goal is (and I prefer to set a challenging one when I do - now is no different) to achieve double digit body weight. (99kg) - haven't been double digit since 2001 I think :nod:

The 3 BIG ROCKS:

Work - but as stated I am going to draw the line now.

Left elbow - still tight but nothing anti-inflamms wont help with.

Upper back - still having on and off problems at around number 5 and 6. Probably should get it xrayed now but its not constant so is definately muscular related. Will see how it goes at 110kg and go from there.

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

New journal starts tomorrow ...

[Optimass]

Yesterday (Cardio 60min)

weigh in 118kg. measures tomorrow - another cardio today.

Just mapping out routine - relative strength (12 rep focus) limited 12 sets per w/out.

Will be doing some ghetto workouts as well. Mapped it out through 2 local parks on my cardio route. Chins/rope climb/parallel bars etc.

Will run through 1st go on monday as gym hours crap. Tuesday Deadlifts only.

Nutro yesterday;

10 weetbix - 1L milk

1 500ml SgfV + 2 scoop Cursed

Protein Shake + post cardio

200g beef - 1 cup rice

165g chicken (watties) + 200g lite cottage cheese + Apple

Protein Shake

300g Chicken (10 skewers) + Salad

2 glass wine + an assortment of cheese

End

[PeterDolan]

1 500ml SgfV

What the tit's is this???

Good luck mate, as ya said, your goal ain't easy. Do you have the goals broken down to achieve such and such a weight by such and such a date? You gonna use gear to assist when it slows down?

[Calvin]

1 500ml SgfV

What the tit's is this???

Good luck mate, as ya said, your goal ain't easy. Do you have the goals broken down to achieve such and such a weight by such and such a date? You gonna use gear to assist when it slows down?

Sugarfree V - silver can.

Good going Optimas. Look forward to tracking your progress

[Optimass]

managed to knock over a 10k run yesterday. Wasn't fast by any means but I'm feeling surprisingly well today - not a lot of fatigue which is surprising.

Not sure if gym is open normal hours today but will do a ghetto work out and postpone the deadlifts if this is the case.

Nutro yesterday;

8 weetbix - 1L milk

6 egg omelete > 2 yolks + 200g cottage chees (Lite)

Protein Shake

200g Chicken + 100g cottage cheese (2 slice bread)

Cheese and marmite sandwich + double scoop Cursed shot + 1 double espresso. 40 minutes before run)

protein shake (water)

350g rump staeks + large salad.

Protein shake (water)

[Phedder]

Time for a title change me thinks :wink:

[Old Bull]

Happy New Year Optimas,

Goiod to see you have sorted the new year out nice and early.

[Optimass]

Happy New Year Optimas,

Goiod to see you have sorted the new year out nice and early.

merry merry happy new year OB - best to start on the right foot IMo. Just easing in this time - is going to be a better year this year.

[Optimass]

. Do you have the goals broken down to achieve such and such a weight by such and such a date? You gonna use gear to assist when it slows down?

first two to four weeks will just be breaking the pain barrier a few times but will log some milestones shortly. No need for gear any more mate - I'm already big enough and it wont slow down

[thatwaslight]

you going to post measurements bro?

[Optimass]

you going to post measurements bro?

waist size: EQUATOR! :pfft:

will do so .... its the best way to bench mark progress IMO.

.....

lite Deadlift seassion went well today (no belt/straps req) . Started adding some creatine in to the daily nutro - and for the first time l-glutamin.

10 sets of 10 reps (3x100kg, 3x120kg, 3x 130kg, 1x 140kg) Nothing serious about those weights but just focused on form and easing into it slowly.

Finished up with a 40 minute slow jog treadmill.

15 minute ab circuit planned in the garage tonight with a stretch through my lower body.

....

nutro today -

8 weetbix - 1 L Milk

8 eggs (2yolks) - 200g cottage cheese

Post training shake in water + 1x banana

200g chicken + 1 cup rice

Shake + 1 apple + 1 cup cashews

350g Rump steak + large salad planned tonight

200g yogurt + 1/2 tin guavas in 1 serve shake.

....

[oldfella]

Opti, curious about the Weetbix.

They seem to get slammed on hear as not good enough as a carb.

[Cameron_R]

Opti, curious about the Weetbix.

They seem to get slammed on hear as not good enough as a carb.

and 8 a day must get expensive?

[Optimass]

Opti, curious about the Weetbix.

They seem to get slammed on hear as not good enough as a carb.

and 8 a day must get expensive?

Carbs are good in the morning - at the moment I'm not too worried about where they are coming from. The purests are always going to argue in favor of Lo GI but at the end of the day sugar is sugar .. all comes from the same place (or rather goes to it). I'm training earlier than normal too so they will breakdown quickly. However, I'm noticing I'm being challenged a lot with hunger at about 11am onwards so they are probably on the shortlist to be weened away.

8 a day not many really - used to do 15+ when I was a young fella at 16 years :grin:

[Optimass]

... forgot to add - that when resetting your nutro and exercise after a break it easier to do a gradual change and maintain. ... a bit of backyard psycology right there

[Optimass]

Had to fully rest yesterday - DOMs is pretty much at 90% pain threshold in traps, inside thigh and glutes :pfft: ... Having trouble touching the toes today too.

made a short notice dash to Mt Maunganui for the next 3 days - sunshine is fantastic/beach amazing today. (Forecast was for overcast showers - but someone to forgot to tell the weather \:D/ )

Will be in for a beach run/swim this afternoon once the burn factor drops. Mid day ciesta 2 - 4pm.

Nutro not laxed tho ...

Yesterday:

oatmeal + 100g yogurt

Protein shake + 95g tin of Chicken

4 slice wholegrain bread + 200g Salmon

200g cottage cheese + 195g tuna in brine

approx 250g steak + Salad

200g yogurt before sleeps.

....

[thatwaslight]

you going to post measurements bro?

waist size: EQUATOR! :pfft:

Lmao!

will do so .... its the best way to bench mark progress IMO.

Yeah def mate i think if your putting inches on limbs and seeing no movement in waist its a far superior marker than simply watching the scales go up.

[Optimass]

has been a mixed bag week for training - but I'm ready to take it up a notch now.

Trageted training days Saturday/Monday/Tuesday/Friday - the cardio on Sundays an option.

Weigh in today 118kg. So no change yet but I have only really made a gradual change to my nutro over the last week or so.

Current standard day has had weetbix 3 days and oats in the balance with a serve of whey and a 100g lite yogurt mixed in.

Today I started back on eggs as a first meal:

M1 8 eggs + 1 yolk + 250ml green top milk

1 serve horleys Beta Extreme + double hitt "Cursed"

Trained (lite chest + lite squats +Abs) + 1 hour 1000cal slow job.

Whey shake milk + 2 eggs and 1 pc wholegrain toast

200g Salmon + large green salad + Banana

3 Rice cakes + 200g lite cottage cheese + apple

350g steak + large green salad

Whey shake with 100g yogurt + 1/2 tin guavas

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

Pump track on the iPod today ...

My head was tingling 15 minutes into the cardio ... RAVE ON! :pfft: .... Love that cursed!!

[Optimass]

This week has been a bit fragmented due to mumsy being called away on business. However, weight has stayed the same despite the increase in cardio and now my nutrition is pretty clean.

Todays session was a goody` Chest/Shoulders + lite arms. Abs and cardio to finish (1 hour moderate run on the tready + 20 minutes incline walking).

Nutro today:

1 cup cooked oats (porridge) + 1 srve WHEY MAXX + 100g lite yogurt

5g Creatine Mono + 3 Lipo6 caps and 1 scoop cursed.

10 egg whites + 2 yolks + 200g chicken + 500ml SFV +5g Creatmono

Shake + Horleys carbless bar + another scoop cursed and a serve of Horleys beta extreme.

Trained: middle day

Shake in water + banana after training

Quinoa, cucumber and bean salad + 200g Tuna + 250g lite cottage cheese

400g steak bbq'd with fresh garlic and some soy (mmm meat on its own )

before bed tonight ... 100g lite yogurt + 1 scoop whey + 1/2 tin of peaches blended in 250ml water.

......

Have been high dosing creatine all week 5g six times per day so will run maintinance phase next 5 days then load again. I'm using shotgun supplements microfiltered creatine 500g bag.

Have been high beaming with the cursed and since adding the lipo 6 last Monday. Feeling no fatigue at all during the day and sleeping easy at night surprisingly.

Todays pump track ....

[Optimass]

Pretty full on week of balancing work, family and training. Still managed to get a full body train in this week and kick off the next rotation today in style.

Chest/Traps

Hit my traps first with Shrugs worked up to 160kg @ 12 reps for 3 sets and then supersetted with rear delt machine for reps @ 140lbs.

Flat Bench 6 sets total - last set was a drop from 140kg (6 reps) 100kg (8 reps) and 20 reps @ 60kg.

Incline press machine 4 sets last set with the stack x 6 reps

Giant set: 3

Flat d/b press 35kg x 8 reps

d/b flyes 19kg x 8 reps

Dips to maxx (5 reps)

Abs 5 minutes

then cardio on tready 45 minutes @ 8.5km/hr.

END

..........

Nutro today

Oats 1 cup cooked + 100g lite yogurt + 1 scoop Whey Maxx

250g smoked chicken + 2 scoops the curse + 3 Lipo6 tabs + small can "Mother" (have been on high beam for the last 4 hours :pfft: )

Training

Post trainin Whey maxx + 400ml lite milk + 1 banana + 100g lite yogurt

2 x 185g tins tuna + 1 Sun rice 90sec basmati rice pack

planning:

250g lite cottage cheese

3/4 roast chicken tonight + Green vegies (lots of them)

Shake tonight x2 - as going through to 2am.

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

Weigh in today 117kg so still holding which is really good considering I have been eating reasonably good all week and I have had 3 intense cardios.

Waist has come in 2 inches since I started out so quite a bit of transferance. Would expect to be dropping 500g per week from here on though - can feel a difference in the fat around my waist this week that suggests I'm holding less water under the skin.

I'm not really following a rythym with my resistance training - its more instinctive lately hense todays traps and Chest. Not really maxxing out the weights but this will come with a bit more consistancy and time.

No ghosts of the past so far (injuries) - left shoulder feels good, elbow a bit tight but servicable so far.

Todays resistance workout was driven by Recovery - EMINEM - then switch to some old school elctro for tready. Cardio is soo much harder without your iPod. If I don't have it with me I just don't bother doing it.

[Optimass]

Weigh in day before yesterday 116.5kg. On target.

Had to cut a lite leg session short this week though. Hammy gave out in eccentric phase of squats on the 6th set. (only 140kg on the bar). Was sharp but not deep, like a pin sticking in just above the knee.

Racked it straight away and walked it out on the tready for 10 minutes - came right no porblems but didn't have the nerve to complete the resistance w/o - so completed 1hour total on tready and finished with some abs.

Nutro is easy at the moment. Ensalada opened up close to work a month ago so I have been getting a fresh salad daily which is easier than bringing my own lately. (Tuna/rice and spring onion salad is the business). They do protein shakes too ... must have been invented by a bodybuider.

Deadlifts tomorrow with some focus on Back.

Target this week is to drop to 115.5-116 even.

....

Updated Journal title to reflect goal of 110kg. Pics taken then so I can benchmark the gains during the bulk. Once this has been achieved I'll be bulking again. 128 - 135ish depending on how it looks. Will be a powerbuilding set - (possible move up to the coast on the cards in the next few months - sounds like a nice place to grow big :nod: - am concerned bout the lack of mirrors though :grin: )

Off to Indo again in August so will have to factor in a rolling holiday and then will consider doing a cutt for Christmas.

[Android]

Only 140kg on the bar, that's close to my max without a spotter lol

Your family must b looking forward to your size-down...eating 3/4 roast chicken at the mo doesn't leave much for them ay 8)

[Optimass]

Only 140kg on the bar, that's close to my max without a spotter lol

Your family must b looking forward to your size-down...eating 3/4 roast chicken at the mo doesn't leave much for them ay 8)

yeah - she normally put 1/2 on and then sorts herself. I can't leave an unfinished bird though ... :pfft:

Left my straps at home normally strap up with at 180kg total. Belt on at 160kg.

[Bobsta]

Good stuff Opti, looks like you're on track nicely :nod: