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Optimass

Optimass

By Optimass
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Optimass Veteran member

Optimass

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Weigh in today 118kg :pfft: Trained chest and biceps today - was a stimulant free workout :?

Was a bit worried about the intensity of my training over the last few weeks, not driving my strength up - but today, although kicking in late, I am certinly starting to regain the strength I have been missing. Suspect the stimulants are the cause so will leave the thermos and cursed out for a few weeks and see what happens.

Chest:

Incline machine Bench: 4 sets last set with the stack for 8 reps (290lbs I think).

Unilateral Bench: 4 sets / Final set 5 reps @ 95kg each arm :D

d/b Flyes: 4 sets / Final set 8 reps @ 27kg each.

Hammer Strength - repping with 40kg on each side x 2 sets.

Biceps:

Standing d/b curl 3 sets / final set 8 reps @22kg.

Standing b/d hammer curl 2 sets of 6 @ 30kg

Machine curl 3 sets 12 (can't rem final weight)

....

Then repped out on the rockit dip and bicep curl machines > shit equipment but I have found it useful for getting the last out of a muscle group.

Ran for 1 hour after and did a 10 minute ab ciruit.

...

Shape improving each week now - pretty happy with the progress with regard o fat loss. Seems I have fully underestimated my muscle memory as the lack of weight reduction but definate fat loss indicates my body is in the zone at the moment. Arms/shoulders vascular and legs starting to show also - still a good month before my stomach will be flat though - that will surely require some weight loss.

Tomorrow off to buy some new wraps - have miss placed my old ones and I want to start pushing legs much harder this week too.

Downer this week:

I had my hand reconstructed some years ago after getting in a brawl and fractureig and dislocating a number of bones in my right hand. I have on and of had pain in the past but today it is the worst its been. Doc said at the time that arthritis was probably guaranteed so it doesn't come as a surprise but it must have been trigger as a result of the resistance going up. Nothing a few anti-inflams wont fix - but it sucks none the less.

Todays workout pump track

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Optimass Veteran member

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Good to see you're noticing some changes Opti :nod:

:shock: 1 whole chicken and yellow top milk... Hate to see what your food bill is like when you're at the peak of your bulk :pfft:

Training looks like its going well too!

You should se ho big it is on a bulk mate :lol: ... I'm going to have to tap into the Coast Barbell preferred butcher program when I get up there in April.

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Optimass Veteran member

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lol @ the gay birthday pics being circulated :lol: @ SAS. Thanks for the birthday wishes ... 37 and still fighting the middle aged spread.

Kids had me up at 6.30am for coffee and a couple of new muscle mags. The rest of the day has been a calorie disaster with a substantial cooked breakfast over a few bottles of sav/bubbles. V nice. Back to the real world tomorrow though.

Have descided the fat has to go and 118kg isn't going to cut it - starting burst Keto on Wednesday for a few weeks. (3 days on one off)

lanning to start my bulk in 2-3 weeks so even if I can pull it back to 114kg I'll be happy with that.

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Optimass Veteran member

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Happy birthday old boy

You have a expectation, numbers wise for the keto? I suspect you chose keto to just get it done quick and easy so you can get back to putting some size?

yeah, like flicking a switch .. if that makes sense.

Happy Birthday Opti, hope you had a great day! Technically it's still your birthday so did ya have a nice pud? :wink:

Good luck with Keto dude 8)

.. last meal of day ... 250g cottage cheese (lite) + 90 tin tuna :^o

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Optimass Veteran member

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Post Birthday weigh in 120kg :lol: ... but seriously - may be due to training night instead of morning and 1.5 hours after eating a full meal.

Back tonight:

Deadlifts 6 sets (incl warm up) final two sets 180kg for 4 reps (no strps) / last set 6 reps @ 200kg strapped.

Lat Pulldown 4 sets - last set @ 96kg x 10 reps.

One arm Tbar Row 2 sets 8 reps @ 60kg

Upright row 2 sets 12 / last set with 50lbs

BB shrugs 3 sets last set 10 reps @ 220kg.

15 minutes walk down on tready to finish.

END

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Optimass Veteran member

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D.O.M.S .. :shock:

Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in MY TRAPS several days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.

[1] It is a symptom of muscle damage caused by eccentric exercise.

[2] After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.

[3]Doesn't ease even after a hot shower and a 400g steak

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Optimass Veteran member

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Also missed it, happy birthday for Sunday big guy!

Have u run 3 on 1 off Keto before? I've never heard of it, sounds interesting. It's not hard to maintain keto with such frequent carbup's?

yeah - poor choice of words> not really a keto diet as such - but it will allow me to continue high intensity cardio and still reduce fat as glucose is going to be v/low. takes 9 - 12 days of no carbs to hit ketosis normally on account of my size.

Have used 3 on 1 off successfully in the past to get through sticking points in just plain old calorie deficiet plans.

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Gaining momentum with strength now for sure - trained chest and bicep with Mrs Optimass yesterday. (have to watch what I say during the workout for fear of getting the bash later on in the day).

Incline machine press 6 sets last set 8 reps with stack.

Flat Db press 4 sets last set 7 reps @ 50kg. (Mrs O comfortably press 18kg db for 8 :nod: )

Db/flyes 4sets last set 8 reps @ 30kg

...

Reps Maxx failure dip machine with stack 2 x sets 20 reps each

Reps Maxx failure machine bench with full stack 1 x set 30 reps

... last few assisted reps.

... had a massive pump at this stage.

Bicep standing curl 4 sets last set - 8 reps @ 27.5kg (full range with twist - much stronger than last week).

Rep Maxx 2 sets failure macine curl with full stack x 12 reps.

Abs superset x3 20 twisted leg raises vs 20 bike kicks (horizontal).

30 minute run.

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

Body weight turned a corner with the deload of carbs > sitting back at 118kg - legs train day before yesterday would have had a good impact.

taking carbs in last night to ensure glycogen in chest is restored - don't want to compromise any strength going into my bulking phase. High intensity cardio is goig to have to drop to once per week once I start the heavy training. Will drop carbs out Tuesday/Wednesday/Thursday this week and keep them in breakfast and pre-training meal only Monday and Tuesday.

Mrs O made a weight watchers quiche recipe the other day - modifying the egg quantity for me - had kumara/small amount of chicken bacon> avocado and some green vegies - made for a great post training meal to accompany my shake.

Strength overall feels like it at about 80% which is good (wont go to 90-100% until I'm in the zone 2nd week of bulking diet -

Health and Safety:

hand not feeling too bad now but elbow still burns at the start of a chest workout and curls.

O

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A bit dehydrated today - finshed up at work and didn't realise I had been for a pee all day and hadn't had much to drink either. Was a bit flat tongiht as a result but got in a good Back train in any case.

BACK

Unilateral Pulldowns: 6 sets (4wrk) last set reps with stack

Upright Row (cable): 4 sets / last wet 8 reps stack - nice control

Rear Delt Machine: 3 sets / last set 8 reps @ 130lb+ ... not sure

Seated: Row 130kg 3 sets 8 with 3 different grips (sup/pro/Wide)

One arm T-bar row 3 sets last set 7 reps @ 70kg :D

Shrug d/b: 3 sets 12 reps @ 32kg

Cardio Low intensity walk/incline 20 minutes.

END

Quite a bit more volume than normal but still got it all done in under 1 hour which was great. Deadliftd last week - but did't have the energy this week as I knew I was a bit behind - hate doing them if I know I'm not going to focus properly. Will pick them up again sometime this week.

Workouts definately coming into line - things finally feel like they are falling into place slowly - don't want to jinx it.

Health and Safety:

Hands great - no issues like last week. (deadlifts perhaps a challenge for it.

Elbow a bit sore holding the d/bs for shrugs but made it through no worries.

Next resistance workout should be legs - maybe wednesday with a cardio session tomorrow if I get time.

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