Mind over Macros

[rose]

frangrant protein bombs

Seeeee! You didn't need me to open the poop floodgates in your journal, you would've got there all by yourself ya Farty Pirate :pfft:

[steak]

It has always been a good kiwi tradition that we have a weather gurl....they bring us joy with sunshine and the ease the pain of rain.

When did it become vouge to have gay men read the weather...Josh on Sunrise, Tamiti on Breakfast...but I will leave Jim Hickey out of this...clearly he is not gay and has lovely daughters possibly future weather gurls

Poop Floodgates...the mind boggles

Pirates are endowed with a huge range array of bad manners, filthy language, bad smells, outbreaks of aggression, bouts of pillaging, rampant boarding party skills but Poop Floodgates....lady you know not your pirates well

Twas but a humble fart that in reality and judging by the aroma was worth some reasonable money in its origin that quietly escaped its birthplace. It was not my intention to share this gift with a total stranger but under the circumstances and the duress the human body comes under with over 60kgs aloft for repetitive motion, completely understandable I would have thought

[rose]

:pfft: Squeeeeeze your glutes more to keep that shit inside That poor stranger probably died last night *checks the newz*

My mate N is a profuse gym farter. Bad luck for him, often it's only us there so I know it's him and call him on it. But he's one of those proud peacocks when it comes to farts. Loves his own arsehole just a little tooooo much if you ask me :shock:

[steak]

FTMI :roll:

[rose]

You think that's TMI? :pfft:

N tells me intricate details about his sex life. And he's gay! Try doing pull-ups with fingers in your ears! Waaaaa etc :shock:

[steak]

Gee thanks Rose...your input today has been great :roll:

tell me what do think about the nutritional value in our sport of baked beans, 5 bean mix, kidney beans in brine and bean salad mix..Im afer a pre work out power snack

[rose]

[steak]

I was joking Beans (other than green beans) are too much lentils and have a 0.1/10 rating :nod:

[jono]

solid pressing there steak :nod:

[shruglife]

That's the perfect/coolest avatar for you Steak :nod: Popeye is my child hood hero, along with Captain Planet :pfft:

[Peachy]

That's the perfect/coolest avatar for you Steak :nod: Popeye is my child hood hero, along with Captain Planet :pfft:

It makes me dizzy. I think its a trick to hypnotise everyone :crazy:

[steak]

Stare into my avatarrrrrrrr Probably not going to as effective as a few drops of ether on ya pillow case though :twisted:

Tooooodays efforts

Fark I'm a eating machine at the moment..have to hold myself back :twisted:

Am - 10 egg whites, 25g shake (still on the WheyMaxx cookies and cweem) 1cup of cooked oats, 1/2 cup l/fat yoggie

Am - 1 chicken breast, 3 w/meal pitas, 1 cup green beans, 1 cup broc, 1 cup mixed veg

Pm - 200g steak, 1 cup brown rice, 1 cup mixed veg, 1/2 cup pineapple

Pm - 200g chicken breast, 1 cup brown rice, 1/2 cup nuts and seeds, 1 bananna

1 large scoop No Shotgun and 4 AEX caps

workout

immediately following - 50g shake and an apple

Pm - 1 chicken breast, 1 cup brown rice, 1 cup veges, 1/2 cup l/fat yoggie

that should land me close to 4000 cals for the day but Im due for a feed again in 1/2 hour so will probably go for 10 egg whites and a green tea

Today was a biggie in the gym which wasn't as busy as I thort it was gonna be considering it was 4pm by the time I got there

Fark there are some knobs in this world. I walk in and one of the PTs says to me that I'm going to plateau soon. WTF...I was a bit speechless for about a nano second (long time for me pirates I know would have swung him from the midstay and let the birds pick out his eyes but there were no midstays around and not many birds flying round in the gym..lucky for him) but quickly... about another nano second later and I put the jolly fellow right without swinging him in the teefs with an olmpic bar :twisted: Knobrot :roll:

Then within minutes as if all the gym staff are coming off acid, the young PT who looks like gurl without tits, loads up the smith machine with double what he can bench and demonstrates the famous 1/4 ROM bench press to a client hero styles :roll: quietly and emotionally fuelled I went about my work 8)

Wide grip chins

5XBW spotted -shuddup Rose I'll break em 8)

same

same

same

Close grip pulldowns

12-15 X 150lb with 2X20 kg plates attached to the stack (108kg?)

same

same

same

same

BB Rows - havent done these for 10 years so Im easing my way back into some good heavy compound moves while I try to add some mass

12X40kg

10X60

8X70

6X70 the form needs work so slowed it all down for a gork

6X70

DB rows

10X40Kg

8X45

7X50

8X50

Hammy curls - lying supersettted with SLDL - Kgs

12X45 - SLDL 10X50

12X50 10X60

10X55 9X70

7X60 8X70

9X50 in a dropset down to 30kg which made walking a bit tricky for a minute 8)

DB Bicep curls seated

7X22.5KgDBs

6X22.5

5X22.5

6X20

7X20

Cable curls

10X40lb long and slow

10X60

9X70

8X70 dropset down to 25lb

The elbow hates bicep and tricep work but Im finding a few ways around it but the arms are lacking a wee bit so the buggers will just have to catch up as time goes on. I may try dropping the volume, upping the weight and vice versa, lower the weight and up the reps with a bit of muscle foolery chucked in ..say some supersets, dropsets, pyramid sets and forms of trickery :twisted:

Arrived by email today

and this dude

[jono]

farking stupid pts :roll: :roll:

ive seen a few in my day too.

Dont forget the ones who come up to you in the middle of a set and mention squats are bad for your knees.. :roll: :roll:

[steak]

Pure acts of muppetry but I dont go there to get fucked info and watch poor form...its all about me

Today on Planet Steak and day 5 on the trot (gonna rest up good this weekend for sho :nod: ) was delts and traps

Seated DB press

10X20kgDBs

5X22.5...dont know what the ..happened here :shock: but got it sorted quick 8)

8X22.5

4X27.5

6X27.5

4X27.5

7X25

Fried em goood there and went to standing military press...atnshun!

10X40 + bar ...I think its 10kg (med O bar?)

7X50+

4X55+

6X50+

Side lat raises - both arms at once

10x12.5kgDBs

8X15

7X15

9X12.5

8X12.5 X 2

Left out front delts---2 day DOMS :twisted:

rear delts - pauses at top

12x10kgDBs

10X15

8X15

7X15

10x10 X2

BB Shrugs - 3D Max smith machine

15X80kg

12X120

10x140

8X160

6X160

12X120

10x120 dropset 100, 80, 60, 40 fried, toasted, muntered, sweating, puffing but not quite knackered

Eats.....

Today I noticed just a wee bit of tummy fat going on over the barely visible abs :wink: ..not much, but I noticed. Been no cardio this week and carbs are way up on what I have been doing during the past 3 months and red meat has been a feature also soooo will just ease the carbs back a bit and then have a look next week.....My diet is begging for help in the diet threads if you can be bothered having a look for me....

Am - upon waking - 50g shake

Am - 10 egg whites, 1 cup cooked oats with 1/2 cup l/fat yoggie, 25g shake

Am - 200g steak, 1 cup brown rice, 2 cups veges

Pm - 200g steak, 1.5 cups brown rice, 2 tomatoes, handful of nuts/seeds

1 scoop No Shotgun and 4 AEX caps

after training - 50g shake and an apple

PM - 1 chicken breast, 106g sardines (in spring water :wink: ) 2 pitas, 2 rice cakes and a mesc salad.

with whats to go I should land at just under 4000 cakls again - spot on :wink:

Will walk 45 mins each day this weekend and button off the carbs in the arvos.

[CokeBottle]

WTF is steak up tooooooooooooooooooooooooooooooo?

woot woot look at his photos :wink:

[Old Bull]

Fark there are some knobs in this world. I walk in and one of the PTs says to me that I'm going to plateau soon. WTF...I was a bit speechless for about a nano second (long time for me pirates I know would have swung him from the midstay and let the birds pick out his eyes but there were no midstays around and not many birds flying round in the gym..lucky for him) but quickly... about another nano second later and I put the jolly fellow right without swinging him in the teefs with an olmpic bar :twisted: Knobrot :roll:

Then within minutes as if all the gym staff are coming off acid, the young PT who looks like gurl without tits, loads up the smith machine with double what he can bench and demonstrates the famous 1/4 ROM bench press to a client hero styles :roll: quietly and emotionally fuelled I went about my work 8)

Got to love shiny land

Feel for you Steak :doh:

farking stupid pts :roll: :roll:

ive seen a few in my day too.

Dont forget the ones who come up to you in the middle of a set and mention squats are bad for your knees.. :roll: :roll:

Just as well they are banned from The House, I know a lot of the members would have finished what steak was talking about. But then it would not have got to that here.

[steak]

Like ya style OB

Had a couple of days off training so went to work for a rest

Im slowly getting the diet in check..playing with calories, food, amounts etc to try to land at about 4000 cals a day (approx 400-500 over maint)

Im not too concerned about how I look for summer as I spend most of it at sea or in the gym not poncing around on the beach trying to pull hotties or tearing my clothes off in da clubs anymore and I've kinda come to the conclusion after much discussion with myself that this will be a long mass gain and I have not set any dates but do want to end up at around 125 - 130kg and still around 15 -17%BF...gotta be 6 months work there? huh?

After a quick diet review I found that I was comimg in pretty much bang on target most days with some just under so figure that I've got that part of the maths right and just need to tweak the macros to get them running right. I also need to buy a farm and start running beef cattle as the meat/chicken bill over the last month was a doozie

Heres my days eats today...you'll start seeing the tuna pop up from time to time along with some fresh caught fish too...cheaper ..but tuna is :puke:

Am - 12 egg whites, 6 weetbix, 2 cups skim milk, 1/2 cup yoggie and a 25g shake

Am - 4 chicken pieces, 4 oatbran pitas, 1 apple

Pm - 250g tuna, 1 med kumara, 1 apple

Pm - 250g tuna, 1 med kumara, 25g shake

Pm - 250g steak, 4 oatbran pitas, 2 cups broc/beans, 1 bananna

Pm - 2 chicken skewers 1/2 cup of couscous

Will probably have to fire a shake in b4 bed cos....well Im just hungry all the time

Drank 6l of water so far :wink:

[Luigi]

keep eating like that youll be massive in no time, looking forward to seeing these strength gains :twisted:

[steak]

keep eating like that youll be massive in no time, looking forward to seeing these strength gains :twisted:

same

Weighed etc today and that 120kg is getting closer which is goal 1 :wink:

BF% - unchanged at 15%

Weight - 118kg

Been eating good and lean again today...

Am - 12 egg whites, 2yolks,

2 cups oats,

1 cup skim milk,

1/2 cup yoggie

and a 25g shake

Am - 250g steak,

1/2 cup couscous,

1 cup broc,beans,

1 cup oats

and 1/2 tin fruit salad

NOShotgun pre work out drink and 4 AEX caps

training

right after - 50g shake and an apple

Pm - 250g steak,

2 med kumura,

1/2 cup cottage cheese,

2 low fat wraps

and 2 kiwifruit

Pm - 1 chicken breast,

25g Quad shake (sample from Bodypro, mixes easy, tastes great, lowas fat and carbs - cheers Derek),

1 boil in bag couscous (1500Kjs, 70g carbs, 11.5g pro, 1.5g fat)

apple

Pm - will fire a couple of tins of tuna in but drop a lot of carbs out and go for veges and a l/fat wrap later

and before bed will whack in a 50g shake or perhaps 15 eggwhites for the night fuel

That should land me near 4400 cals today :wink:

Calves, forearms and abs

Standing raises..smith machine

15X80kg

10x100

9X120

7x130

7X130

10x100

Leg press calf press

12X210kg

10X210

10X210

9X210

One legged jobbies

9X120kg

10x120

9X135

8X135

DB Hammer curls

12X17.5kgDBs

7X22.5

6X25

5X25

7X22.5

Reverse curl ezy bar

10X20kg + bar

8X25

7X30

Rope wrist wind ups

1X3 wind upsX5kg

1X3 wind upsX7.5

'' '' '' '' '' '' ''

Hanging leg raises - 4X15XBW

Decline crunches - 3X15-20XBW

[startinfromscratch]

shit bro, whats your daily protein total!!?? :shock:

[steak]

It'll be 475- 500g for the day depending on what I do later...todays a bit of a big one cos Ive got quads tomorrow but I normally sit around 400g for a day. I have also pushed the carbs up today...just playing :wink:

[startinfromscratch]

It'll be 475- 500g for the day depending on what I do later...todays a bit of a big one cos Ive got quads tomorrow but I normally sit around 400g for a day. I have also pushed the carbs up today...just playing :wink:

youre a fucken tank!! :clap:

[Luigi]

Your eatings awesome ! stop fuckin around and start lifting HEAVY :twisted: :twisted: :twisted: :twisted: :twisted:

[Specter]

Good work bro, watching your workouts and stats with interest...weights are getting up there :shock: ..good increase..good volume training..good diet in my books...excellent A+ :nod:

[jono]

i would hate to see your food bill!!! :grin: