Mind over Macros

[steak]

Back squat - parallel

10x100kg

9x110

8x120

8x125

6x130

4x140

Improvised seated calf raise - plates and human on knees

5 plates x20

5 plates + chic x20 then 10 after she hopped off

same again

same again but 25

Back Squat - same machine - bar not counted - to parallel

10x100kg

8x120

7x130

6x140

4x160

Improvised Seated Calf Raise

20x6 plates+Bar-Belle - 175kg

20x " " " " "

20x7 plates+ Bar-Belle - 195kg

20x " " " " " "

thats a hell of an improvement for one week :clap:

yip...5kg on the front squats...slight compromise on form for the last rep but I will work on that :nod: and slapped 2 more plates on Steaks flucked up seated calf raises 8) The plates(they have round holes in em) are starting to hurt the knees a bit so have gone for a towel to stop that....makes dumping them easier too when the lower pins are on fire :pfft:

[Luigi]

i was more talking about the 20kg on back squats

[steak]

oooooh...Ive done that before...but...have raised intensity and dropped sets back a bit so had a bit more gas in the tank at the end of sqawtz 8)

[steak]

Weighed in today and the big hand was sitting bang on 123kg...Its amazing what a difference weighing in with shoes and a heavy hoodie on makes

Todays training

Chest and biceps.

Flat Bench Press - with a pause/just touching at chest. Farkin hard :twisted:

6x80kg

5x85

4x90

3x90

6x80

6x80

Incline DB Press

12x27.5kgDBS

6x35

5x35

7x32.5

9x30

DB Pullovers

18x25kg

16x30

12x35

Seated DB Bicep Curls

10x20kgDBs

10x20

9x20

8x20

7x20

6x20

6x20

5x20

5x20

6x20 - last 2 forced

Fried :twisted: I swear I can hardly bend my arm :grin:

Good eats as usual 8)

Am early - 50g shake

Am - 250g steak and then usual oats and toppings

Am - 250g steak, 1 serve of couscous

Pm - 50g shake

Pm - 350g chicken breasts and 3 wholemeal rolls

Steak and chooks to go :snap:

Have to go to the big Auckland City in the morning to see my skills coach...better remember my manners and get my visa stamped. May pick up a chalk bag and chalk in Newmarket Town too 8)

[rose]

Pausing is 8) So's steak! =P~

Night 2 at night school tonight but want to get into town early to pick up a chalk bag and chalk from Newmarket.

May pick up a chalk bag and chalk in Newmarket Town too

:-s What's the matter? Having a few problems with time management at the moment are we?

[steak]

Pausing :nod: hard yakka though The CNS got a beat of a hiding :clap: bloodshot eyes, veins popping out and a few "I dont give a f*ck who's staring Grunts"

:-s What's the matter? Having a few problems with time management at the moment are we?

:pfft: twit...its called shopping around...well you'd know with all your journal hopping I think I found what I want in the end though 8)

[rose]

bloodshot eyes, veins popping out

Have you ever seen a cartoon called Stressed Eric? It was my favourite. Poor guy was put through hell each episode... "At the end of almost every episode, the throbbing vein emerges from Eric's temple and wraps itself around his neck, strangling him." Made my week watching that

[steak]

Back today. No deads or rack pulls instead giving the width a chance for a change. High volume day.

Close Grip Pull Downs

17x300lb - 2 stacks

15x300

15x300

10x300lb+2 plates

10x300lb+2 plates

Chins

5xBW spotted

6xBW spotted

6xBW spotted

DB Rows

15x35kgDB

10x50

7x60

6x60

7x60

Machine Rows

12x100kg

12x100

12x100

HyperExt

15xBW

12xBW+5kg

10xBW+10kg

10xBW+20kg

Progess pics

Eats are all good with the drop off of carbs later in the day.

[teamfatboy]

Nice work, cap'n, looking good. :salute: :clap:

[steak]

Nice work, cap'n, looking good. :salute: :clap:

Cheers TFB...Deadlifts and the heavy rows are helping the cause :nod:

[rose]

I like your fence 8) It's a nice shade of brown. What stain did you use?

[steak]

I like your fence 8) It's a nice shade of brown. What stain did you use?

dont remember the brand exactly...might be Timbercryl. There still a bit left...would you like it for the broken fence round your sewer as I see thats looking a mite shabby :grin:

[rose]

Oooh, Dulux Timbacryl, that's a lasting brand. Been around years innit. Nah you keep it mate, Le Sewer fence doesn't need any fancy schmancy finishes. KUTGW on zee back. Now you've posted a lat spread I might actually get the balls to try mine again 8)

[runveerun]

GEEZUS!!! That's some back Steak 8) I wouldn't want to pick on you at a party Sir, pirate sir! :salute:

[Sakura]

Nice work with the back Mr Steak. :clap:

[steak]

Oooh, Dulux Timbacryl, that's a lasting brand. Been around years innit. Nah you keep it mate, Le Sewer fence doesn't need any fancy schmancy finishes. KUTGW on zee back. Now you've posted a lat spread I might actually get the balls to try mine again 8)

Im trying to keep up with you :wink:

GEEZUS!!! That's some back Steak 8) I wouldn't want to pick on you at a party Sir, pirate sir! :salute:

Im a lover not a fighter :wink: :grin:

Nice work with the back Mr Steak. :clap:

Thanks Sakura...Us pirates are good at rowing or was it cos I was left on the dock a lot :oops:

[startinfromscratch]

getting your taper on eh mate! nice one!

[steak]

getting your taper on eh mate! nice one!

cheers

Today was hammies and calfies

SLDL

20x60kg

15x80

10x100

8x120

8x120

12x100

Lying leg curl

15x55kg

12x60

7x70

7x70

8x65

Smith machine calf raise

20x4plates

12x6

13x6

10x6

16x4

Improvised seated raises

30x7plates on knees

20x7" " " " " " + 55kg chic on top

15x8 plates + chic

20x8 plates + chic PB :twisted: that fried em up good

repped out with 8 plates and got about 30 then was walkin all funny

Eat eat eat...

Am - 50g shake

Am - 12 egg whites, 2 yolks, 3 cups cooked oats, 2 cups skim milk, 1/2 cup yoggie, handful of almonds, pumpkin and sunflower seeds and a tbspn of LSA...washed that little lot down with a coffee.

Am - 270g tuna and 2 cups of brown rice, flaxseed oil

Pm- 50g shake

Pm - 250g chicken breast and a HUUUGE golden kumura (looked like a small pumkin ) apple

Pm - 250g chicken breast, 250g pork steak-lean, coleslaw, 5 corn thins and a tbsp PB

Pm - 50g shake

Pm - some more food yet to come

Rest day tomorrow 8)

[bar-belle]

Improvised seated raises

30x7plates on knees

20x7" " " " " " + 55kg chic on top

15x8 plates + chic

20x8 plates + chic PB :twisted: that fried em up good

repped out with 8 plates and got about 30 then was walkin all funny

:pfft: :pfft: got a few funny looks like.. what the f@#%..... from a few dudes when I jumped up on top of 8 plates and he starts grunting. After his calf caning sesh he had the name of the plates imprinted on his thighs

[Gym rat]

keep up the good work did you need a zimmer frame when you started to walk funny after doing hamstrings and calfs?

[Luigi]

more carbs bro.

[startinfromscratch]

more carbs bro.

i agree (serious) :grin:

[Luigi]

more carbs bro.

i agree (serious) :grin:

i also agree you need to be eating a lot more man simple as that.

[Travel Express]

Improvised seated raises

30x7plates on knees

20x7" " " " " " + 55kg chic on top

15x8 plates + chic

20x8 plates + chic PB :twisted: that fried em up good

repped out with 8 plates and got about 30 then was walkin all funny

:pfft: :pfft: got a few funny looks like.. what the f@#%..... from a few dudes when I jumped up on top of 8 plates and he starts grunting. After his calf caning sesh he had the name of the plates imprinted on his thighs

Any wonder he was grunting, having weights imprinted has got to hurt. :nod:

[samoan_muscle]

more carbs bro.

i agree (serious) :grin:

i also agree you need to be eating a lot more man simple as that.

What do you mean???

The guy has just eaten 3 cups of oats, 2 cups of brown rice, 5 corn thins and a kumara. Thats not enough carbs? That's plenty!

I would cut back a little if anything...

What's your reasoning behind him eating more?