Mind over Macros

[samoan_muscle]

What weight are you benching for reps at the moment steak?

bout 90kg...its my weakest exercise

Hey at least you're honest.

Are you nursing shoulder injuries or something that is hindering you from lifting heavier?

[steak]

well i could use my elbow tendonitis as an excuse but its not really . Im just not very strong in that area...yet. It has gone up slowly and Ive thought about training for that ...and thats about as far as it went ...a thought Got any ideas that might help........

[steak]

Today was hammies and calfies

SLDL

Had every intention of working through 10x10@100kg but got to set 6 and the lower back sent the jelly in my skull called a brain the signal that all was not well...I felt a bit "tweaky" so went lighter and checked form...all good there. It felt like a massive lower back pump but went away within 10 mins. They looked like this....

10x100Kg

10x100

10x100

10x100

10x100

Went to lying leg curls

15x40kg

10x60

10x60

10x60

8x70 and 5 spotted reps :twisted:

finished here with 20x40 :twisted: waddled over to hit the calves

Improvised seated calf raises

41x8 plates stacked on knees (160kg)

21x8 plates + Bar-Belle on top (she 55kg) so 215kg

20x9 plates +the chic (235kg)

25x " " " " " " "

Leg press toe presses

18x210kg

14x210

11x210

22x150

40x90

TAXI!!!!!!!! :grin:

Usual eats except I have just done 400 grams of steak and 2 cups of rice. It was a protest meal against the chicken breasts 8) . I should land at 5700 cals today.

Night school tonight...better go do the homework

[steak]

sheesh...all this "human behaviour" stuff they are ramming down our throats is getting boring but it looks like the tutorials will get more interesting in the next few weeks...just clicked last night too that one of our class mates is Raveen who won the 110kg class at the Uni lift last week....240kg bench :nod: :clap:

Had to work today....been trying to avoid worj as much as I can so prepacked up the tucker and turned the key to spend the day on the briney... a wobbly green place it is

Eats

6 weetbix coated in yog, LSA and wheatgerm, 50g shake on the run

300g chook breasts, 2 cups brown rice, 1 boiled egg, 1Tbsp flaxseed oil

300g chook breast, 2 cups brown rice, 1 boiled egg, 1Tbsp falxseed oil

360g tuna, 1.5 cups brown rice

300g chook breast, 1.5 cups brown rice

50g shake with 1/2 cup wheatgerm

300g chook breast about to be scoffed along with 3 spuds

Tuna later

A fisherman eating tinned tuna...WTF :crazy:

3 days of training coming up :clap: Hammies sore which is good but one has a bit of pain instead of sore which is not good...should come right for quads on sunday 8)

[steak]

Today was delts and tris

Seated Dumbell Press

warm ups 10x20kg DBs and 22.5kg

9x27.5KgDBs

7x30

6x30

5x32.5

6x32.5

5x30

Seated side lat raises

10x12.5kgDBs

10x12.5

12x12.5

rear delts seated bent over - pause at top

12x15kgDBs

10x17.5

10x17.5

8x10 with 2 second holds at top

Barbell Shrugs

10x120kg

10x160

8x180

6x207.5

25x120

Close grip bench press

10x55kg

10x60

8x70

6x80

4x80

Pressdowns

15x100lb

10x150

12x150

9x150+10kg plate

10x150+10kg plate

Dropset from there down to 70lb - about 60 reps

Eats were good and had a wee cheat on the cheesecake tonight with fam from overseas round for dinner...any excuse :twisted:

1. 50g shake, 1/2 cup wheatgerm, 4 slice w/meal banana sandwhich

2. 10 egg whites, 2 yolks, 2 cups cooked oats, 2 cups skim milk and LSA mix with a handful of nuts/seeds

3. 200 g steak and a 200g chicken breast, 2 cups brown rice, 1.5 cups veges, flaxseed oil

4. 250g steak, 1.5 cups brown rice, tomatoes

5. post work out shake and 2 w/meal buns

6. within 45 mins - 300g chicken breast, 1 serve couscous

7. 1/2 a roast chook, 2 cups pasta salad, greek salad, small :wink: bit of cheese cake. No sauces/dressings on pasta or salad. Green tea.

water was about 6-7 litres today

[steak]

Today was an intense quad blast with some claf work at the end.

Leg ext

12x100kg

12x120

12x120

Front squats - ATG

8x80kg

5x90

4x90

5x90

8x80

6x80 - knees are sore now

Leg press

20x210kg

20x210

16x210

Calf toe press - leg press machine

15x210kg

14x210

12x210

18x180

20x150

24x120

Done and fried

Eats

Wharf rat at daybreak so it was 5 quick weetbix, 200g fruit salad, 50g shake with 1/2 cup oats in it.

3 cups pasta shells, veges, 250g chicken breast, coffee

250g chicken breast, 2 cups pasta

Pre work out supps

post work out - ate spud all the way home...did 6 medium and a 50g shake

within the hour - 300g chicken breasts, 3 w/meal pitas

360g tuna, greek salad, 1 cup pasta, 1banana, diet coke

2 more to go yet

6-8 litres of water going in ...and out so it feels

[rose]

claf

Must be the painkillers :pfft: Mean quad effort matey, mean 8)

[steak]

dont you know what a claf is...huh? Been lifting long

Cheers...my legs are fried....there was like 20 second rests between sets :pfft:

[rose]

dont you know what a claf is...huh?

Careful ya sea urchin or I'll give you the bash ala fun with steak :pfft:

[Gym rat]

it must be the pain killers kicking in and mean leg train very 8)

[teamfatboy]

dont you know what a claf is...huh? Been lifting long

Cheers...my legs are fried....there was like 20 second rests between sets :pfft:

If I had clafs like that, that's what I'd call em too :grin:

Hey Cap'n, if you (or Missus Cap'n) are relying on the cal count on the cardio equipment, that's always a bit dodgy... they use simple maths, and some don't account for bodyweight. But, if you were cruising along at 65% for 15 minutes of low-intensity steady state, you might not burn a lot of cals.

Having said that, 50 cals in 15 minutes sounds bogus to me - that's 200 cals/ hour, which is not much above resting metabolic rate for someone your size.

If you really want to know cal expenditure, the best option's a heart rate monitor which you can set to your age/gender/bodyweight (and VO2 max, if you get it tested). That'll give you a much more accurate gauge.

[steak]

Cardio! Who does cardio?! months away for me mate :grin: but I'll pass on the info to the galley wench Cheers

[teamfatboy]

Cardio! Who does cardio?! months away for me mate :grin: but I'll pass on the info to the galley wench Cheers

:doh: of course, she posted when she was signed on as you... I knew dat

[startinfromscratch]

great stuff bro. reading your leg trains will be inspiring once i can start training mine again!! kutgw!

[steak]

Cheers bro...glad your feelin better 8)

Today was chest and biceps

Intensity was right up there again....

Incline DB Press

warm ups on the 20 and 25kg DBs

then

12x30kgDBs

10x35

5x40

7x40 - 1 spot

7x40 2 spot

10x35

8x35

Seated Machine Press

10x90kg

9x100

9x100

Flat Flyes

10x25kgDBs

8x25

8x25

Standing Alt DB Curls

12x17.5kgDBs

8x22.5

7x25

6x25

7x22.5

9x20

2 sets of 21s at 30kg - 1 wider grip, 1 narrow grip

2 sets of reverse BB Curls x10x30kg

Deep fried :twisted: Was funny trying to back the car out cos me arms wouldn't work proper :grin:

Eats

1. 4 thick w/meal bread with PB and banana mashed into em washed down with a 50g shake with 1/2 cup wheatgerm in it 8) was still dark so early.

2. 10 egg white, 2 yolks, 2 cups of cooked oats, 2Tbsp LSA, 1/2 cup yog, 2 cups milk

3. 300g chicken breasts, 1 serve couscous, Tbsp flaxseed oil, apple

4. post workout - 4 spuds, 50g shake with 1/2 cup wheatgerm in it

5. within an hour - 200g pork steak, 200g chicken breast, 4 spuds, 1 cup couscous, 1/2 cup cottage cheese.

6. 2 cups cooked oats with 1/2 cup wheatgerm, 1 cup milk and 180g tuna and 200g pork steak all mixed in together....looked like dog puke but who cares 8)

7. will be tuna and salad, then fruit

8. will be tuna and salad, then fruit

will bowl a 230 cal shake and Tbsp of PB before shutdown

Feeling full - today was weigh in again and I have sneaked the needle a little closer to 125kg...another goal about to be struck off the list this week me feels. Gonna eat it happen :twisted: :nod: 8)

[Luigi]

how are you enjoying the new split mate ?

[steak]

its good mate!...enjoy putting the time and effort into quads and back and its starting to show....chest is slowly coming up too... Only downside is that if my days off are not just right for the split I tend to give the delts a good hiding ...no downside really :pfft:

[rose]

Fun with steak! 8) Mmmmm, dog puke!

[steak]

pasty white, girls arm =P~ :grin:

[rose]

Meh, it was the camera flash and I forgot to flex :roll: But yeah I'm a white girl with no rhythm, you wanna make something of it punk? :pfft:

Cool newz story btw, verrry verrry cool 8)

[steak]

Glad u liked it

Today was my higher rep/volume day...punishing :twisted:

warmed up with wide grip chins

3 sets spotted...managed a few on my own but only a few :oops: I'll get there...just keep doing them...its not helping I keep getting heavier

BB Rows

12 x60kg

10x80

6x100

6x100

5x100

7x90

and then the intense higher reps stuff starts :grin: :twisted: 30 second rests.

One Arm Machine Row

12x100kg

12x100

12x100

Close grip pulldowns - hold/sqeeze at bottom

18x300lbs

12x300 + 2 plates

12x300 + 2 plates

10x300 + 2plates with 7-8 forced reps

Back ext

15xBW+10kg

12xBW+20kg

12XBW+20kg

Eats were/are much the same as usual. 8)

[gazza]

124?? some good steady progress here matey, you must've cleaned out a whole dairy farm worth of stock by now :pfft:

[Gym rat]

Good progress dude you must clean out a dairy farm with lost of stock by now

[jono]

bb rows looking strong as f*ck mate!

[gazza]

Good progress dude you must clean out a dairy farm with lost of stock by now

really fucken original GYMTWAT!!!!

vent over.

sorry steak.