Mind over Macros

[steak]

Churrrr....

Calves, forearms and abs

I be buggered if I can get these bloody calves to grow :roll: Not enough work going into em me says so turned over a new leaf today and promised my self to put more effort in to em....

Now the gym I go to has no calf machines...at all! WTF? I thought i must have missed it when i first walked in there but noooo...there aint one.

So we use other stuff to make it happen..smith machine, plates, leg press etc

Today was SISCRs..Steaks Improvised Seated Calf Raises :grin: Sits on smith machine bar at pre determined height, add box in front and add toes to box. Plates go on the kness 20kg at a time :wink:

50x60kg

50x60kg but it was still to lite so added a 55kg Bar-belle :wink: thanx chic

115x30kg

115x30

115x30

Standing calf raises in smith machine

14x120kg

11x120

9x120

15x80

Leg press calf raises/press -low/high reps

12x210

26x150

12x210

21x150

10x210

18x150

23x130

31x97.5

Hammer curls

10x17.5kgDBs

9x25

6x27.5

7x25

7x22.5

7x20

Rope wind ups

1 set of 3 windups at 5kg

1 set of 3 at 7.5kg

1 set of 3 at 10kg

The 3 sets of hanging leg raises x 20 x BW

and then the Bar-belle Gurrrl seeing as she sat on my lap for lower pin development challenged me to planks!

Could'nt quite keep up :twisted: but held my own with...

1x30 sec

1x60secs

1x61secs

Crazy evil exercise!! How can it even be called an exercise..there's no moving!!! :? How can no moving hurt so much!!!??? Just wrong!

Eats

Am - 10 egg whites, 2 cups oats with nuts, seeds, raisins, skim milk and a 25g shake, flaxseed oil, vits

Am - 1.5 cups brown rice, 250g chicken and apple

No Shotgun and 4 AEX caps for w/o fuel

50g shake and 2 small apples after

Pm - 250g chicken and 1.5 cups brown rice, 1/2 cup cottage chesse and 1/2 avocado

Pm - 3 pita pouches filled with 220g tuna

pm - will be chicken and small serve rice and large serve veg with smear of peanut butter, fruit.

and a shake later

so far 6l of water but will be 8 by close of play 8)

Reminds me of that book "The Long River" by I. P. Knightly :grin:

[runveerun]

Good work with Le Planks, 8) I would have thought being a pirate an' all you would be used to Le Planks?

Yes they don't look like much but they shove you out into shark infested waters and leave you dangling for an eternity where seconds feel like minutes!

As you were! :salute:

[Peachy]

WOWIES STEAK!!

I only just seen your new pics :shock:

You looking gooooooood :nod: And you have got a nice tan since your last ones too! 8)

[jono]

strong hammers man :clap:

[rose]

Woot! The end of the chicken legs 8)

[steak]

Good work with Le Planks, 8) I would have thought being a pirate an' all you would be used to Le Planks?

Yes they don't look like much but they shove you out into shark infested waters and leave you dangling for an eternity where seconds feel like minutes!

As you were! :salute:

Im hearin ya sister! Will be adding more pain to my life in the form of planks...funny though i thought Id wake today sore as kcuf but nay! all good with core DOMS

strong hammers man :clap:

Churr bro...calves and forearms are gonna get a thumpin! :grin:

Woot! The end of the chicken legs 8)

hope your right Rosyness...I work them pretty hard but its taking some time to get them up...progress as of today - 26inches...sorry chic no pink bikini

Todays eats ...well wont waste ya time on these ...will be 4000cals, macros 45p 40c 15f nothing else to report here other than 6-8l of water again :wink:

Quads

Ive always had trouble with the flexors in my legs not letting me get deep in the back squat so over the last few weeks Ive introdued the front squat and going to parallel. With heaps more stretching and a stretch I found on the interwebby place I can now front squat ATG.

Im happy :grin:

The back squat is still only to parallel and the flexors, lower back dont seem to want to budge on that one ...yet...working on it :wink:

Heres the stretch...looks like someone trying to snap one off and I take it deeper but it takes a few stretches and eats up 5-10 mins of my time but worth it me thinks

Front squats ATG... flat footed - 3D smith machine

12x40kg

8x60

8x60

7x65

7x65

I'll be back

Back squat-parallel

12x80kg

10x100

6x120

6x120

Leg press

15x210kg

10x230

10x240

10x240

7x250

12x210

20x172.5

30+x120..lost count just kept going till i was all focked up

Leg ext

12x80kg

10x100

10x110

9x110

12x75

Did a measure up and BF% and BF% stays the same - 16%.. but there is good growth in chest - 127cm - 50"

neck - 18"

arms - 17"

waist - 44"

thigh - 26"

calves - 17.5"

forearm - 14"

Churrrrrr

[jono]

nice work on the squats mate.. legs coming along :nod: 8)

[rose]

Nice trees! The roots will come up nicely now you're paying them some mind aye 8)

That stretch is a good one. StrongLifts never fails. Rose says 'do it often'. Even when not at the gym. Sometimes Rose squats while she eats etc :roll: Nice that you're working on flexibility. You may pass Go and have $200! Woot! :grin:

Do you do any glute activation stuff?

P.S. If you wear a pink bikini I will too :pfft:

[steak]

Nice trees! The roots will come up nicely now you're paying them some mind aye 8)

That stretch is a good one. StrongLifts never fails. Rose says 'do it often'. Even when not at the gym. Sometimes Rose squats while she eats etc :roll: Nice that you're working on flexibility. You may pass Go and have $200! Woot! :grin:

Do you do any glute activation stuff?

P.S. If you wear a pink bikini I will too :pfft:

The only glue actiavtion Im doing right now is sittin down rest my aching calves and pulsing quads yea yea :grin: $200...that will go on supps

Now the pink bikini challenge...mmmm...where do I find one of those..looking out window at next doors washing line thinking it woud be risky to go back there as I already have some of their towels, dish cloths, oh and socks. I wonder if the fat bitch has got a pink bikini...just how far will I have to go to get one....Knock Knock...yeah hi...I was just wondering if you had a pink bikini you could lend me..BANG...door slams with much cursing...mmm

Peeeeechy oh Peeeeachy...when Specter gives you back that pink bikini can I borrow it? What for? Oh nothing really its just that Rose wants to see me wear it. Oh Luigi is next with it...well put me in the cue after its been washed eh?

Sounds like a fair trade though Rose :wink:

nice work on the squats mate.. legs coming along :nod: 8)

ahh a sensible reply Thanx mate! These long limbs are takin some working. Eat your way to success I say.

[rose]

:pfft: :pfft: :pfft: You might be able to buy one for like $2 at The Warehouse. Sure it'll fit really really badly but that's gonna be the case anyway. No rear shots required! Hairy floss is not something I need to see mkay? :shock:

:pfft: at recycled NZBB bikini :-s

[steak]

:pfft: same goes big nose

[rose]

Did a measure up and BF% and BF% stays the same - 16%.. but there is good growth in chest - 127cm - 50"

neck - 18"

arms - 17"

waist - 44"

thigh - 26"

calves - 17.5"

forearm - 14"

Good progress Steak Sir 8)

Are your measurements relaxed or flexed? What were they before?

Thanks in advance for your time and patience :pray:

Rose

[boostinggtir]

gangsta

[steak]

Did a measure up and BF% and BF% stays the same - 16%.. but there is good growth in chest - 127cm - 50"

neck - 18"

arms - 17"

waist - 44"

thigh - 26"

calves - 17.5"

forearm - 14"

Good progress Steak Sir 8)

Are your measurements relaxed or flexed?

Thanks in advance for your time and patience :pray:

Rose

All flexed except neck :roll: all measures taking at largest circumference except thigh which is taken midway 'tween hip and knee...dont know why but seemed a logical point when I first did them so to keep it uniform ..bla bla

gangsta

Sponsored by MAFIA - you hit us we hit you

[rose]

That's 8) Do you have measurements from before? Awesome that BF has stayed the same. Nice work :nod:

[steak]

Yip... previous stats are in this log somewhere...but from my notes

chest - up 6cm

Waist - same

arms - up 2cm

thigh - up 1 cm

calf - up 1cm

f arm - up 1 cm

1st time doing neck so no comparison

BW - up 5kg

BF - same

[rose]

in this log somewhere

:roll: :pfft:

Woot! You've had awesome results! When were your last measures taken? Very 8)

[steak]

in this log somewhere

:roll: :pfft:

Woot! You've had awesome results! When were your last measures taken? Very 8)

last taken Aug 24...end of the mitotropin fat loss phase... and I tell a lie ..I had done neck before and thats up 3cm!! Yeah Im stoked with my chest filling outa wee bit..finally.... Thighs are slow to fill as are claves although the way I have been hobbling around on them today...I might be onto a winner with the more intense hi/low rep thing I did to them the other day :nod:

What do you say to someone who sees you negotiate stairs like I did today...going up was fine-ish but but coming back down..I musta looked right focked up odd looks from shoppers 8)

Today was chest and tris

Incline DB press - after some arm circles and stretches, a few warm ups with 15 and 20kg DBs

10x30kgDBs

5x35

7x35

5x35

5x35 - 1 spotted

5x32.5 - 1 spotted

11x27.5 worked to failure

Smith Machine incline BB press dropsets :twisted:

55kg down to 10 kg in 2.5kg increments - was swole up good now :nod:

50kg down to empty bar in 5kg increments - did swole up sum bit more :nod: :nod:

each set to failure :twisted: 8)

Seated Chest press machine - it feels kinda odd but I feel it workem pretty good - wide grip

10x65kg

8x80

6x90

3x95

7x80

Close grip bench...not that I could bench fluck all now

7x50kg + ez bar

8x45

7x45

8x45

Superset of pressdowns and rope pulldowns

Pressdowns - - - - - Rope pulldowns

120lb till failure 70lb till failure

120 70

140 70

150 70

was fried as bro

eats was good

1.10 egg whites, 2 cups oats 25g shake

2. 4 chicken drums, 2 kumura

3. 260g tuna, 2 kumura

work out drugs = NO Shotgun(new flava) and 4 AEX caps

4. 50g shake and 2 apples

5. 300g steak, 1 kumura, 2 lite wraps

6. 250g chicken breast, 1.5 cups brown rice, 1/2 cup yoghurt

7...now...veges - fresh beans, broc, coleslaw, 300g steak, 1 cup rice

8. will be at 8ish so reckon there is a shake and some yoghurt with my name scribe on the side of it waitn for me :wink:

[rose]

I might be onto a winner

8)

What do you say to someone who sees you negotiate stairs like I did today...going up was fine-ish but but coming back down..I musta looked right focked up

Well in my book you're either trying to stop a carrot falling outta your arse or you had a hard sesh. If you look like you might have a sense of humour I might call you on the first one aye :shifty: Cos if your legs are rooted I'll be faster than you :pfft: :grin:

Good sesh and good eats again Steaksickles Sir 8)

[steak]

Thanx Rose

Today was back, hammys and biceps

Warmed up the chassis with a whole 2 mins on the rower , some good lower/upper back stretches and hyper extensions using BW. I am finding workouts to be a whole lot more productive with my revised stretching policy being implimented every workout :nod:

Deadlifts..slowly adding these back now the back is gotten/getting better

warm ups then

12x100kg

6x140

1x160

missed it again though :evil:

4x140

wide grip chins - BW.. all spotted but it feels like Im getting stronger here

3x5-7xBW

Close Grip pulldowns

Chained 2 stacks together to get 300lb

15x300lb

15x300

then added 2 20kg plates to that lot and got 388lbs (176kg)

10x388lbs

10x388

9x388... got a spot here to make sure I got it right down into the chest 8)

BB rows...only spare bar was in the smith machine

10x40kg just to feel it out

8x50

7x60

5x70

6x60

10x50

Seated machine rows

10xstack-100kg

10xstack

then went to one arm and found I could get 10 like that :shock:

so 10x100kg 1 arm

10x100 1 arm

I was fried 8) toasted 8) casseroled even

Lying leg curls

15x45kg

12x55

11x55

10x60

10x60

14x45

left out SLDL today...time and I was fried

seated incline DB curl

10x20kgDBs

7x25

6x25

5x25

7x22.5

then did 2 sets repping out with the ez culr bar - 30kg

Todays muscle fuel was sponsored by My Hard Work...my body thanks me.

1 - 0330 - having a shake during the night :wink: obsessed? Yes :nod:

2 - 12 egg whites and 2 yolks, 2 cups of oat made with skim milk and with skim milk and yoggie added

3. 2 big tins of chop chop catfood, 1.5 cups brown rice

4. 270g tuna, 1.5 cups brown rice

pre work out - NO Shotgun and 4 AEX caps

after - 50g shake ,2 apples

5. with an hour...220g chicken breast, 3 pitas

6. 270g tuna and one of my faves...cous cous full bag serve (360 cals) and 1/2 an avocado

7. some of this captains homemade (FAF) f*ck all fat, steak patties :snap: :snap: and some fresh beans and broc.... all on stage in about and hour :wink:

8. Tuna with yoghurt chaser\

late/er 50g shake

and so the wheels keep rolling....rest day tomorrow so will go to sea for the day and rest up in the sun 8)

[Luigi]

2 much volume mate...

[Travel Express]

wide grip chins - BW..

I hate those wide grip chins, my worst enemy, slowly getting my grip wider though.

[Lazarus]

1 - 0330 - having a shake during the night obsessed? Yes

:shock: All I can manage at that time of the morning is a mad dash to the toilet thanks to my 9pm shake!

[Specter]

that pic of your stretch.....you got the same shoes as me...

[jono]

solid deads mate :nod: