Optimass

[Bobsta]

We are talking 5 years ago mate - I a small frie now --- dishaertening thing was just before I tried 265kg my training partner got one out and a second for which I gave him just 5% past the 75% of concentric. (He used to do flies with 45kg d/b - fucken massive chest and completely natural > believe it or not

That just makes me feel insecure I cant even comprehend what it would be like benching that sorta weight!!!

Very impresive...

p.s. bummer about your rotator cuff mate, is it all good now?

[shruglife]

I went for a 1 rep maxx on the next set and blew my left rotator cuff. Sounded like two peices of 4by2 being slammed together and took the best part of 16 months before I could bench with a bar again. (took 6 months before I could d/b press more than 25kg d/b without pain) ..... this is why I use predominantly d/bells as my shoulder has never been the same and I don't want to risk an operation.

That would have put me off gym for good... I'm surprised you have bounced back so well. Working so long to get to that level and then blowing your shoulder and not being able to move a barbell for 16months :banging: . F&%k THAT SHIT. I'm going to make Rotator Cuff work a permanent component of my training. Any advice on avoiding injuries, if you could go back what would you have done differently?

[Optimass]

I went for a 1 rep maxx on the next set and blew my left rotator cuff. Sounded like two peices of 4by2 being slammed together and took the best part of 16 months before I could bench with a bar again. (took 6 months before I could d/b press more than 25kg d/b without pain) ..... this is why I use predominantly d/bells as my shoulder has never been the same and I don't want to risk an operation.

That would have put me off gym for good... I'm surprised you have bounced back so well. Working so long to get to that level and then blowing your shoulder and not being able to move a barbell for 16months :banging: . F&%k THAT SHIT. I'm going to make Rotator Cuff work a permanent component of my training. Any advice on avoiding injuries, if you could go back what would you have done differently?

There are many different techniques I have learned but probably the most relavent is ....

Don't be in a hurry to ramp up the weight ... good form with controlled movements are safer and net the best results. (Especially when you account for lost time in recovering from an injury).

[Optimass]

We are talking 5 years ago mate - I a small frie now --- dishaertening thing was just before I tried 265kg my training partner got one out and a second for which I gave him just 5% past the 75% of concentric. (He used to do flies with 45kg d/b - fucken massive chest and completely natural > believe it or not

That just makes me feel insecure I cant even comprehend what it would be like benching that sorta weight!!!

Very impresive...

p.s. bummer about your rotator cuff mate, is it all good now?

I work around it now .... as you read my journal you'll see I am quite instinctive in my approach to training. Go off feeling and gut instinct as I go through my workout - weighing up "weight on bar" vs rep calculating to maximise my finall set on each exercise as I only want to reach true failure on each exercise once.

It may sound a bit "hockus pockus" but I would train a client the same way. I have found that most weight trainers set limitations on what they can and can't do - so I take control of the weight and ask for a specific amount of reps. I wont tell them whats on the bar until after the exercise. (I try to distract them so the limitations don't sneak in).

.....

Whats your bench currently?

[Optimass]

Rest today ....

Feeling good - had an espresso this morning that put me into orbit :pfft: so no probs with energy.

Nutro ...

8 eggs > 3 yolks

50g Whey + 2 Tbl Peanut Butter

300g chicken + 1 cup greens + 6ml fish oil

50g whey + 2 Tbl Peanut Butter

400g Blue cod + 1 cup greens

Shake n bake (as ran out of eggs :shock: )

END

Diet is too easy

[Optimass]

Shoulders today - Trained at westgate as its closer to home.

front raise / superset / lat raises - 3 sets light weights to ease in the shoulders.

Smith Shoulder press: 4 sets / last set 12 reps 70kg. Got a couple out at 90kg but didn't want to push my luck.

Upright row 3 sets / last set full stack 12 reps

Shrugs b/b 4 sets / last set 12 reps @ 220kg

Close grip machine bench 3 sets / last set 12 reps @ 225lbs

Tricep push down - rope 3 sets / last set stack 12 reps

2 sets full dips nice and slow 12 reps each.

20 minute cardio

END

Nutro

8 eggs - 3 yolks

50g whey + 2 Tbl peanut butter

400g chicken + 1 cup green vegies + 6g fish oil

50g Whey + 2 Tbl Peanut butter

Shake n bake post training

300g Chicken Breast

8 eggs - 3 yolks

Diet is very routine now - feeling quite flat as you can imagine. It didn't take as long this week compared to not really feeling low until the Friday/Saturday ish last week. Means I'm going to be close to ketosis by Friday for sure ....

I have to say the peanut butter is the life saver and is allowing me to function at work no probs.

I used the scale at WG as they are similar to th eones at TAts and came in at 114.8kg so dropping again although this will slow down over the next 3 days.

Size is still there but you can tell the difference to last week for sure. Should start to see some more tangible results by start next week.

[Old Bull]

Hey O,

Been following the Diet how's the strength levels during training, myself the only time I have carbs is after training, never before.

[Bobsta]

We are talking 5 years ago mate - I a small frie now --- dishaertening thing was just before I tried 265kg my training partner got one out and a second for which I gave him just 5% past the 75% of concentric. (He used to do flies with 45kg d/b - fucken massive chest and completely natural > believe it or not

That just makes me feel insecure I cant even comprehend what it would be like benching that sorta weight!!!

Very impresive...

p.s. bummer about your rotator cuff mate, is it all good now?

I work around it now .... as you read my journal you'll see I am quite instinctive in my approach to training. Go off feeling and gut instinct as I go through my workout - weighing up "weight on bar" vs rep calculating to maximise my finall set on each exercise as I only want to reach true failure on each exercise once.

It may sound a bit "hockus pockus" but I would train a client the same way. I have found that most weight trainers set limitations on what they can and can't do - so I take control of the weight and ask for a specific amount of reps. I wont tell them whats on the bar until after the exercise. (I try to distract them so the limitations don't sneak in).

.....

Whats your bench currently?

Only 140 for 8 reps, not very impressive I know, tried 160 and it felt like a ton!!

I like your style of training clients, i sorta do the same, quite often i tell them not to worry about numbers, just lift and keep lifting, i tell you when the set is over :pfft:

[Optimass]

Hey O,

Been following the Diet how's the strength levels during training, myself the only time I have carbs is after training, never before.

Haven't noticed a significant change so far but I probably haven't hit baseline yet on glycogen levels. This week should tell a tale. I kind of predicted to be stripped of most carbs by today and sure enough - at about midday I felt like I had been hit by a truck. I have stuck to the training schedule pretty much this week so have an extra rest day I'm going to take tonight and will hit back tomorrow and Chest on Sunday.

After this week coming I wouldn't expect to lose much strength if any as I'll pretty much have hit rock bottom. I'll test for ketosis on Sunday.

Also- have switched from Chicken Breast to beef for over the next few days as it's easier to maintain higher level of protein (could account for the drop in energy - digestion).

[Optimass]

Only 140 for 8 reps, not very impressive I know, tried 160 and it felt like a ton!!

I like your style of training clients, i sorta do the same, quite often i tell them not to worry about numbers, just lift and keep lifting, i tell you when the set is over :pfft:

That's not a stock weight - most guys struggle at 100kg ...

My current bench style is a little narrower grip (less delt) than most with my elbows tucked well under the bar to ensure the front delts are not engaging to soon in the movement. I use an open grip pretty much on all pressing movements - (I know its frowned upon in power lifting circles) but it prevents your bicep engaging if your grip tightens through the movement. This means you chest and tricep are free to engage the weight right through the whole movement.

[Old Bull]

Also- have switched from Chicken Breast to beef for over the next few days as it's easier to maintain higher level of protein (could account for the drop in energy - digestion).

Yeah same problem to, I had to mix my protein up after beef in all meals now two meals chicken the rest beef its working good.

[Optimass]

Well end of another week on low carb....

Weigh in tonight was 113.5kg (scales fixed at TATs ) ... a bit lower than I had expected. I dehydrated though --- got 1/2 way through Chest and Bicep tonight and got tunnel vision. My eyes are light sensative, so fluro lights, combined with high sodium diet and not enough fluids = Migraine :cry:

Wasn't going to let it get the best of me though so sucked down 2L water during the workout and forced my way through the cardio session even.

My eyes came right as soon as I started sweating on the treadmill and I'm left with a dull head ache so am looking forward to the pillow at the moment.

Yesterdays Workout: Back

Lat pulldown 3 sets wide / 2 sets narrow ... final set full stack @ 12 reps

Bent over rows on B/b with narrow grip - final set 12 reps @ 90kg

Dead lifts > 4 sets / final set failure 10 reps @180kg > no one rep this week.

Rear delt machine 2 sets / 150lbs @ 12 reps

20 minute cardio

Todays Workout: Chest Bicep

D/b press flat: Easy 4 sets / final set was 12 reps @ 42.5kg (non failure as i going to B/B later in W/Out)

Incline machine bench: 3 sets / Final 2 sets with full stack for 10 reps.

B/B flat bench: 3 sets / final set 6 reps @ 140kg

d/b Pullover 2 sets / final set 8 reps @ 60kg

Dips (legs forward) 2 sets for 12 reps

d/b Hammer curls 4 sets / final set 8 reps with 30kg d/bs

30 minute cardio

END

Meals today;

8 eggs + 3 yolks

50g serve Whey + 2Tbl peanut butter

400g serve beef + 1 cup greens + 6000mg fish oil.

50g serve Whey + 2Tbl peanut butter

Training > post training shake

Cheat meal > 300g smoked fish + 3 cups white rice + 2 cups greens (Smoked fish pie) + 100g Yogurt and a banana.

50g serve Whey before bed.

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

Looking to come in at 112.5 - 112.9 next week same time. Energy definately hard work but strength is holding out well. I did a keto test this afternoon and sure enough there are trace ketones so I'm certainly burning fat during the cardio --- just need to make sure it doesn't go higher than trace.

This week 7/10 - (not happy about tonights effort - nothing worse than no carbs and getting a migraine) ... A tougher week this week so hoping next week pans out better. I got through all workouts and my diet has been 100% so it is still a good step forward.

[Android]

hang in there precious :pfft:

So you're just trying to stay on the 'edge' and so when you do cardio there's no carbs to burn right?

You're not thinking of doing BigMDs ketosis diet r u?

[Optimass]

hang in there precious :pfft:

So you're just trying to stay on the 'edge' and so when you do cardio there's no carbs to burn right?

You're not thinking of doing BigMDs ketosis diet r u?

:pfft: hey I made through didn't I? :pfft:

:nod: on the edge > forced to use more body fat and the trace carbs taken in each meal for energy. But not fuly into Keto as not to do too much damage to muscle. Cardio low intensiity but good duration (30 min ideal after w/out or 1 hour on its own).

No not the same plan as Mike "Flash Gordon" Debenham but he is the inspiration for my current lack of glucose :clap: Has been over 5 years since I was double digits like him. (Although I'm going to stop dropping between 105/110)

[Optimass]

Legs tonight -

Gym was busy tonight > prefer it like that as I find it easier to keep momentum in the workout.

Squats 4 sets / finals set failure 180kg - only 6 reps (6th a bit messy as I pitched a bit at the top of the fifth which caused the weight to move forward and my right knee nearly locked fully straight - a little residual pain but only minor will come right next week for sure).

Leg Press 4 sets / final set 450kg 5 reps (had to rest pause 10 seconds to get the 5th but used the full range - wasn't my knee that gave out but certainly the keto diet effecting stamina)

Seated Leg curl 40kg for reps x 4 sets

Standing calf raise - pulses for 20 @ full stack x 4 sets. Calfs fully loaded after that.

END

Nutro today ...

8 eggs 3 yolks

50g Whey serve + 2 Tbl Peanut butter

300g Chicken + 1 cup green vegies + 6000mg fish oil

50g Whey serve + 2 Tbl Peanut butter

Training - post training shake

300g steak + 1 cup green vegies + 6000mg fish oil

8 eggs 3 yolks

3L water (a bit low - need at least another Litre)

......

Good workout except knee - pays not to push it too hard if you have a slip up - I don't want a lay off so will focus efforts into tomorrows shoulders routine.

Waist tapering quite noticable now - Mrs Optimass Prime starting to take a little more interest in my new body work :pfft: ... (Funny - I went into the bedroom before and could smell bread and peanut butter ... she had snuck it in there and was trying not to look obvius - my nose for carbs is just too effective BUSTED! )

[Optimass]

Forgot to add - one of the guys at TATs has a mad butcher franchise and said chicken breast is on special again this week > can't confirm yet but will update if no one else does first. :pray:

[Android]

Forgot to add - one of the guys at TATs has a mad butcher franchise and said chicken breast is on special again this week > can't confirm yet but will update if no one else does first. :pray:

oh yes please let me know!!!! it wasn't on special in the weekend but I still spent $120 and it will be all gone by Thursday dammit it.

cheers O

[Agent]

Forgot to add - one of the guys at TATs has a mad butcher franchise and said chicken breast is on special again this week > can't confirm yet but will update if no one else does first. :pray:

I'm always on the lookout for when The Mad Butcher has the chicken specials too, seems to be every 3 to 5 weeks. I bookmarked the website as it's up to date, so I just check it on a monday to see what's on the shopping list for the week. Even if it doesn't have exactly the type you want on the specials page (ie. boneless skinless chicken breasts), it's always on sale if its "chicken week".

http://www.madbutcher.co.nz/weekly_specials/index.cfm

[Optimass]

No training the last few days - parenthood calls.

Diet is spot on so no worries. I'm just feeling a bit skinny at the moment - no begins the mind games :nod: ...

I'm looking forward to filling back out but I'm enjoying the return of my abs after so long. I'm down a whole belt size nearly and my pants are hanging off me again.

Knee is 100% recovered so it was as expected just a niggle so legs will be 100% effort again next week. Tomorrow will be back and traps. as no shoulders this week due to lost day.

Will up date tomorrow ... hopefully everyones back online and the forum is buzzing again.

[Optimass]

Forgot to add - one of the guys at TATs has a mad butcher franchise and said chicken breast is on special again this week > can't confirm yet but will update if no one else does first. :pray:

I'm always on the lookout for when The Mad Butcher has the chicken specials too, seems to be every 3 to 5 weeks. I bookmarked the website as it's up to date, so I just check it on a monday to see what's on the shopping list for the week. Even if it doesn't have exactly the type you want on the specials page (ie. boneless skinless chicken breasts), it's always on sale if its "chicken week".

http://www.madbutcher.co.nz/weekly_specials/index.cfm

HA - never occurred to me to check their web site :doh: cheers

[Agent]

Forgot to add - one of the guys at TATs has a mad butcher franchise and said chicken breast is on special again this week > can't confirm yet but will update if no one else does first. :pray:

I'm always on the lookout for when The Mad Butcher has the chicken specials too, seems to be every 3 to 5 weeks. I bookmarked the website as it's up to date, so I just check it on a monday to see what's on the shopping list for the week. Even if it doesn't have exactly the type you want on the specials page (ie. boneless skinless chicken breasts), it's always on sale if its "chicken week".

http://www.madbutcher.co.nz/weekly_specials/index.cfm

HA - never occurred to me to check their web site :doh: cheers

No worries, I only just thought to check it out myself a few months back after going there for years too. It's always the simple things that you seem to miss.

Nice journal, it's good to see someone else doing a keto type diet, first time for me so it's good to see someone else's experience. Too bad my lifts and bodyweight aren't as similar to yours as my diet is!

[Optimass]

Good train last night ... was good to see a reasonable crowd in the club on a friday night.

Back /

Lat pulldown - unilaterals to warm up / 6 sets total including warmup > final set was 8 reps with the full stack

Set row Machine > 4 sets .. final set 12 reps @ 200lbs

Deadlifts > 6 sets ... final set 10 reps @180kg (had a few more but taking an easy week).

Cardio /6.5km @ incline 8 25 minutes.

Weigh in 112.8kg > pretty happy with that still on target > energy levels were good all day today ... have dropped down to only 2 cups coffee now per day and fuctioning well. Strength still holding out which is great. My fitness is going up too - had to do the whole cardio session at 8 incline in order to get my heart rate into the right zone. (aiming for 120bpm).

[poos_n_wees]

Deadlifts > 6 sets ... final set 10 reps @180kg (had a few more but taking an easy week).

A final set of 180x10 is considered an easy week?! Damnnnnnn 8)

[Optimass]

Deadlifts > 6 sets ... final set 10 reps @180kg (had a few more but taking an easy week).

A final set of 180x10 is considered an easy week?! Damnnnnnn 8)

I fell in the potion when I was a little boy :nod:

[poos_n_wees]