Mind over Macros

[steak]

Bench press is my weakest exercise so it doesnt feature much in here but it was scheduled in and only to measure progress so here goes :shifty:

6x80kg

6x90

4x100

missed a 1RM at 120kg :oops:

7x80

Incline BB Bench

7x70kg

4x80

9x70

Incline flyes

10x20kgDBs

10x 20

10x20

Seated DB incline curls

15x15kgDBs

8x22.5

6x25

6x25

5x27.5

10x20

Wrist curls

10x30kgBB

10x30

10x30

Crunches

3 sets x 20

Hanging leg raises

2 sets x BW x20

Eats

1 - 25g shake, 10 egg whites, 2 cups cooked oats with nuts, seeds, sultanas and 2 tbsp LSA

2 - 1.5 cups brown rice, 260g tuna, flaxseed oil

3 - 50g Shake

4 - 2 chicken breasts, 2 cups brown rice with veg, coleslaw

5 - 1 cup brown rice, 260g tuna, veg

6 - 50g shake

7 - 260g tuna, 1 cup brown rice, coleslaw

8 - 400g steak, coleslaw, veg (mushrooms, caps, leafy greens)

Back/traps 2moro...deads, rack pulls, deads, rack pulls, deads, rack pulls now which will it be......

[Luigi]

looks to me like bench press is on par ? bench is always quite a bit behind squats/deads

[Old Bull]

4x100

missed a 1RM at 120kg :oops:

Hey Bro,

Bad Buzz on the 120, it will come, maybe next time don't jump 20kgs, single 100, single 110 then 120.

Good work tho :clap: :clap: :clap:

[rose]

deads, rack pulls, deads, rack pulls, deads, rack pulls now which will it be

Both 8)

[steak]

looks to me like bench press is on par ? bench is always quite a bit behind squats/deads

not too concerned...rather be inclining it

4x100

missed a 1RM at 120kg :oops:

Hey Bro,

Bad Buzz on the 120, it will come, maybe next time don't jump 20kgs, single 100, single 110 then 120.

Good work tho :clap: :clap: :clap:

was feeling cocky and i got the bugger 1/2 way up...done it a few time before you know for the ego and all ...I have always been a bit weak with BP...could be the long limbs eh

deads, rack pulls, deads, rack pulls, deads, rack pulls now which will it be

Both 8)

never done rack pulls so there is 1 valid reason and i like deads now my strenght is coming up so there is reason 2 chuck in some DB/BB rows and chins and Bobs ya uncle and Fannys ya aunt that will be a mean lower back session...do I deserve it :shifty:

[rose]

never done rack pulls so there is 1 valid reason and i like deads now my strenght is coming up so there is reason 2...chuck in some DB/BB rows and chins and Bobs ya uncle and Fannys ya aunt...that will be a mean lower back session...do I deserve it

Or in other words, meow :pfft:

[steak]

oi!...cheap shots eh :-s

you want a bunch in da teefs

[rose]

Haha yeah alright old man! Let me put my mouthguard in... Ready :grin:

[steak]

harsh! old man! yoooo effffing muthaaaaaffffffff .......now i weeely weeeeely waaangry

Im a 24 year old trapped in this guys 40 year old body damn you :nod:

[rose]

now i weeely weeeeely waaangry...40 year old body

All the more reason to do both. You old people are generally guilty of neglecting your posterior chain all your lives :haha:

[steak]

why......

must....

you.....

torrrrrturrrrre me...

like this

im gonna kick your a rse :rockout: :gunfire: :flames: :clubbed:

[rose]

why...... must.... you..... torrrrrturrrrre me...like this

Awww you know it's true! :pfft:

im gonna kick your arse

Bring it :roll: I'm missing fight club 8) Some shop tried to sell me a $250 chest guard wtf :shock: I think it's cos I went in there happy. He asked me how things were going and I replied 'great, things are going really great'. So he initially has this WTF cat look on his face then comes to and pipes up with 'wow, it's refreshing to have someone so positive' or summat like that. Made me wonder aye :crazy: Mind you, someone at work said it's only 5 pays til xmas. Didn't realise. That'll be why everyone's starting to get so ansty. Must be your problem too aye? Seeing your life 'falsh' past etc. Not much time left before the old ticker just doesn't want to tick anymore...

[steak]

[Dr Squat]

Bench press is my weakest exercise so it doesnt feature much in here but it was scheduled in and only to measure progress so here goes :shifty:

Bench (and chest in general) is a frustrating thing. It takes a long time for the gains to start kicking in. That's my experience anyway. I think it's a matter of the delts, triceps and chest all firing at the same time. Keep positive about it and keep working hard. Good results look like they are already happening!

[steak]

Bench press is my weakest exercise so it doesnt feature much in here but it was scheduled in and only to measure progress so here goes :shifty:

Bench (and chest in general) is a frustrating thing. It takes a long time for the gains to start kicking in. That's my experience anyway. I think it's a matter of the delts, triceps and chest all firing at the same time. Keep positive about it and keep working hard. Good results look like they are already happening!

Thanks Doc....I shall take my prescription of positivity and hard work and let it runs its course :nod:

[steak]

Right Rose!! You lentil eating, scooter hooligan....Stick this up ya nifty fiftys pea shooter exhaust pipe

Back

Deadlifts

Warmups - 60kg and 100kg

8x140kg

7x150

8x150

Rack pulls - never done em before...tried em out with the bar 6 -8 inches below knees....testing the waters

6x120kg

6x120

10x120

BB Rows - bent right over to horizontal... none of this near vertical shyte :pfft:

6x80kg

6x80

7x80

CG Cable Rows - pulling right in close and pausing :twisted:

15x150lb+2 plates

15x150lb+2 plates

repped out with a spot at the end for 26 - same weight

3 sets of 10 inverted rows x BW

Eats are the usual goodies again with a night shake and early start. getting the cals in early :wink:

I rest my case and will have 2moro off and go to work for a sleep 8) and catch some fresh protein :wink:

[rose]

Yay! I won 8) :pfft: Hey um, I'm no expert but I thought the bar should be just below kneecaps... 6-8 inches sounds too low? :-s

[steak]

Yay! I won 8) :pfft: Hey um, I'm no expert but I thought the bar should be just below kneecaps... 6-8 inches sounds too low? :-s

stop being picky auw :pfft: I wanted to do it the hard way so that I WON! 8)

[rose]

So that woulda made it more like a SLDL then? :?

[steak]

tecnical technical...Im 197cm tall ya muppet :grin: 6 inches below the centre on my knee cap is not that far below the knee...in fact "just below" I think would be the term you'd use. And yes it was strict arse form...watched 3 different vids to get it right :wink:

Next please.....

[rose]

:shock: You have looooooong legs. And yes I am a muppet thank you very much for acknowledging this verrry important factoid (thanks Vee) :pfft:

Did you stretch with age? :-s Is this something I can look forward to?

[steak]

I feel a bit stretched at the moment

[rose]

I'm going to measure my lower leg from middle of kneecap tonight so we can compareskies! :pfft:

[steak]

odd :-s

[Dr Squat]

Thanks Doc....I shall take my prescription of positivity and hard work and let it runs its course :nod:

I think I am going to change my name!