Mind over Macros

[jono]

awesome deads mate :nod:

[steak]

well done on the pbs bro, what is your current training split ?

Pm sent bro :wink:

[steak]

Got a PB on the (rep wise) 150 deads

slowly slowly catchy monkey and all that

Shot Bro :clap: :clap:

Thanks mate

Awesome training there bro.. :shock:

Greasing the groove :nod: finally starting to "feel" like the training is going somewhere good or was it just that I looked back to page 1

awesome deads mate :nod:

was tempted to go on but intensity was more important this session. Still gotto work on the technique (been watching vids etc) but its a long way up when your 197cm tall bro I'll get there 8)

Im slutted I have to be a sea for the weekend cos i was having a good week but it pays for the meat and I can 'lax out a bit

[rose]

Hope the weather's good so you can get that tan to a 1.3 :nod: 8)

[steak]

look to the north on sunday arvo..you may see the sun reflecting of my belly :pfft:

[rose]

:pfft: Mine eyes! Thanks for the warning! I'll keep my sunglasses on aye? 8)

[steak]

Managed to get the boat ready, load ice, bait, stores, fishing gear and a comfy cushion for the Captains Seat...I only go to work for a rest :wink: :grin:Weather looks like shit so it could be a day of aerobics tomorrow in the rough and rain then it should settle down for sunday. With a bit of careful planning and a boatload of fish I may get a train in on sunday night :wink:

I sure hope so

Trained delts and traps today - INTENSITY :twisted: :nod:

3D smith machine 3/4 military press - no lock out at top

12x40kg

10x47.5

6x55 - 1 spot

8x50 - 1 spot

DB press

7x27.5kgDBs

5x30

7x30 - 1 spot

11x25 -1 spot

Standing side lat raise

10x15kgDBs

8x17.5

8x17.5

Seated rear delts - bent over with pauses at top

10x12.5kgDBs

10x12.5

9x12.5

BB Shrugs

15X100kg

15x120

8x160

7x160

26x80...that flared em up good and proper :twisted: the little mountains they are 8)

Fuel

Up early- 0430 for a 50g shake

then a couple of hours later - 10 egg whites, 2 cups of oats with yoggie and wheatgerm, 1 coffee

am - 1.5 cups brown rice, 260g tuna

am - 1 cup brown rice, 180g tuna

NO Shotgun and 4 AEX caps

Post workout - 50g shake and 2 apples

with an hour - 2 chicken breasts, 1.5 cups brown rice and a bananna

Pm - about to stick 6 peanut chicken satays in the G Foreman and steam some broc and beans add 1 cup of brown rice and an apple

Pm - later will be a 250 g steak and some carbs

Pm - will be something else full of goodies

Have to cook and pack 16 meals for this trip away so Im about to become a galley bitch :shifty: ..the crew will no doubt troughing out on chips, beers, bbq crap, bacon and eggs, pies and all that other crap. It can be a bit anti social...but...its not about them so I guess its like the ole saying goes...

There's only one type of umm....Fuckumm!

[boostinggtir]

nice.

[Luigi]

have you had a think about changing your split mate ?

[Gym rat]

very nice

[steak]

have you had a think about changing your split mate ?

yip...will change over to what we discussed on sun nite or mon morn..start with quads calves and roll from there....I'll keep ya in the loop 8) ...churr

[Luigi]

have you had a think about changing your split mate ?

yip...will change over to what we discussed on sun nite or mon morn..start with quads calves and roll from there....I'll keep ya in the loop 8) ...churr

sweet as brah, i will be watching 8)

[runveerun]

ooo ickle fairy cakes for the little baby pirates!!!

Your food is flantastic sir! I feel like I eat like a small bird in comparison :shock:

KUTGW! You modern fancy coffee drinking pirate! carry on :salute:

[startinfromscratch]

whys your split secret squirrel bro?

[teamfatboy]

BB Shrugs

15X100kg

15x120

8x160

7x160

26x80...that flared em up good and proper :twisted: the little mountains they are 8)

Nice work - and on the 150kg deads, btw! What did your traps do that you felt the need to punish 'em like that?

There's only one type of umm....Fuckumm!

Love it - that's the attitude :grin:

[steak]

whys your split secret squirrel bro?

No secret bro...just had to sort out the final plan, which is, as of tomorrow...

1. quads/calves

2.chest/biceps

3.rest or as required due to schedule

4. back

5. hams/calves

6. delts/tris

7. rest

I've set a few goals to go with this new split too :nod:

What did your traps do that you felt the need to punish 'em like that?

The traps are evil and need to be punished Cheers TFB

An eventful weekend of work with on deck aerobics for a day and a 1/2 in some sloppy conditions at sea but managed a good freight of fish so it was all worth it. Stuck to meals with religious vengence and the only minor slip up I had was missing one meal by about an hour 8) Pretty good considering I was surrounded by beer, pizza, snack bars and other shit food Didnt train tonight as was the intention due to lack of sleep and it was quad train too so want to be on my game :twisted: PB front squats here I come :pray:

[Luigi]

good to hear your sticking to the eating schedule mate, expecting you to crank a shitload of pbs this week ! :twisted:

[teamfatboy]

Well done on sticking to the diet out on the briny! That's what I call discipline!

The new training plan looks interesting - no traps? Not they would appear to need it, mind you :grin: Hope you're not going too hard on calves, since you're hitting them twice?

Looking forward to seeing how it goes for you.

[steak]

Well done on sticking to the diet out on the briny! That's what I call discipline!

The new training plan looks interesting - no traps? Not they would appear to need it, mind you :grin: Hope you're not going too hard on calves, since you're hitting them twice?

Looking forward to seeing how it goes for you.

Cheers mate....traps will get it with back and the calves need a hiding seeing as I use them alot at sea I figure it will take extra attention to get them flared up :twisted:

[jono]

nice new split there. similar to mine :grin:

epic food prep skills too :grin:

[Luigi]

yea just swap between floor deads one week and rack pulls the next, could always chuck in a few sets of shrugs at end of back workout if you think there being neglected

[steak]

I dont know what happened to me today :? Still tired from the hard out couple of days at sea more than likely but I just didn't slip into that groove today and the legs were weak :evil: which pissed me off which could have resulted in a little tanty between me and a squat rack :shifty: My humble apologies to the rack and the passer-by who was within earshot of some blue motivational words :shifty:

Front squats - ATG

warm ups of 40 and 60kg

4x80kg

4x80

5x80

6x70

I just couldnt get out of the hole today....ANGER

Back squats - parallel

10x100kg

8x120

7x120

One leg leg press

10x142.5kg

10x150

8x150

Improvised seated calf raise (sits on smith machine bar and loads plates and chick on top of knees )

40x60kg

20x60kg + Barbelle (shes at 55kg)

19x80kg + Barbelle again

Toe press on leg press

15x210kg

12x210

10x210

19x150

20x120

Found a bit of bodyfat still going on so have dropped carbs a tad out of the 8-10 meals and wil gauge it over the next few weeks.....

2moro is another day

oh yeah.... weighed in at 122kg so up a kilo as of this morning.

[steak]

Ahhh...thats better. Well rested and back in the groove...well in a better place than yesterday :shifty: Still not happy with diet...work in progress etc etc. Will have that sorted by tonight

Chest, biceps today

Incline BB Press (3D Smith Machine - not counting bar)

Warm ups of 40 and 60kg

6x80kg

6x82.5

6x85

3x90

6x82.5

then a stripset from 75kg down to 40kg in 5kg increments - toasted 8)

Flat DB Flyes

10x20kg

8x22.5

7x22.5

10x20

Seated DB Curls

10x20kgDBS

6x25

6x25

7x22.5

9x20

Hammer Curls

10x25kgDBs

7x27.5

9x27.5

Tucker - Turns out young Steaks idea of "a cup" is actually a cup and 3/4s so I've been pumping in probably just a bit much tucker to keep it the BF% stable at 15% so have tweaked things a wee bit and reduced the carbs. Gauge it from there :wink: Scales now 122kg 8)

1 - 40g shake

2 - 1 actual cup of oats, 1/2 cup yoggie, tablespoon of LSA and 12 egg whites

3 - 1.5 cups brown rice, 250g chicken breast, 1 bannana

pre work out supps

4 - 50g shake, 2 apples

5 - 220g steak, 1.5 cups brown rice

6 - 220g steak, 1 cup brown rice, 1/2 avocado

7 - will be 250g chicken breast, 1 cup brown rice and veges

8 - 50g shake, spoon of peanut butter

Speaking of PB it should be interesting to see the what Petra Bagus finds out about the different brands of peanut butters on "Whats really in our food".... screens at 7:30pm tonight on 3 :roll:

[Luigi]

nice work on the incline press, you having dextrose with your post workout shake?

[steak]

nice work on the incline press, you having dextrose with your post workout shake?

na mate - 2 scoops of Inner Armour Quad and 2 apples as I walk out the gym door