Mind over Macros

[Gym rat]

I thought it was funny or a classic crack up :pfft: :pfft: :pfft: :pfft: :pfft:

[Dr Squat]

Pm sent bro...although at first I thought you'd been into the medicine cabinet

100% natural bro...

[steak]

today was delts, traps and tris

Standing Military Press

8x60kg

6x70

5x70

5x70

8x60

Standing side lat raises

8x17.5kgDBs

8x17.5

12x15

seated rear delts - pause at top albeit brief and slow decent

8x15kgDBs

9x15

8x15

Close Grip Bench Press

12x60kg

10x70

7x82.5

5x87.5

5x87.5

Jumped up on the lat pull down machine and spun round for some behind back press downs

12x80kg

10x90

10x100

12x100

Barbell Shrugs

15x80kg

15x120

10x180

6x210

6x215 PB :twisted:

20x120 that fried em :twisted:

cant move arms above shoulders right now :nod: :twisted:

Been eating BIG...6000 cals yesterday and it will be 6000 today. will button them off to 5200 2moro as Im chocka :grin:

[runveerun]

Been eating BIG...6000 cals yesterday and it will be 6000 today. will button them off to 5200 2moro as Im chocka :grin:

:shock:

That's like a weeks worth of food for me :pfft:

Well done! :clap:

[Dr Squat]

Been eating BIG...6000 cals yesterday and it will be 6000 today. will button them off to 5200 2moro as Im chocka :grin:

:shock:

That's like a weeks worth of food for me :pfft:

Well done! :clap:

I agree, well done. I'm trying to train myself to eat that much food. But it's an ongoing battle. "Button" them off to 5,200 cals! Geez, I have a way to go.

[emmzies]

Been eating BIG...6000 cals yesterday and it will be 6000 today. will button them off to 5200 2moro as Im chocka :grin:

:shock:

That's like a weeks worth of food for me :pfft:

Well done! :clap:

:ditto: Impressive stuff. :shock: I wish i had the problem of HAVING to eat too much. :pfft:

[steak]

Today was Quads and calves

Gym was quiet :grin: so I could grunt and blow chunks as loud and as far as I wanted

My cunning and devious plan of front squatting arse to grass and doing HEAPS of squat stretches (thanks Rose for the helpful tip months ago) has proved its worth and born to fruition a much deeper back squat. As low as I can go (hams on calves gut on quads low) has just got betterer Plenty of stretching and then warming up light with a deep weighted stretch did the trick...flat footed...love it when a plan comes together :grin:

Leg Extensions

12x80kg

12x100

10x120

10x125

10x125

Back Squat - warms ups 40, 60, 80kgs

10x100kg

7x120

8x120

5x130

8x130

5x130 got eat part of my lunch twice here and saw some tweey birds and white stars flying round then gym...odd :? Only onwards and upwards from here!

Leg Press

20x210kg (stack)

16x210+45kg

15x210+45

13x210+45

Supersetted 255kg seated calf raises with 210kg toe presses

4 super sets which messed me up

Eats...

10 egg whites, 2 whole eggs, 2 cups cooked oats, 2 pears, 1/2 cup yog, 2 cups skim milk, LSA

1.5 cups brown rice, 2 chicken breasts with PB topping, fruit salad

250g steak, 1.5 cups brown rice, 1 pear

pre work out - double shot espresso

Post workout shake - 50g protein, 1/2 cup wheatgerm, 60g dext

2 tins tuna, 1 full serve couscous, apple

steak, 3 spuds and brocoslaw, apple

to come...chicken breasts and beans, brocoslaw

and I should be able to push another shake down for the rest tonight making up close to 5000- 5200 cals for the day 8)

[Peachy]

10 egg whites, 2 whole eggs, 2 cups cooked oats, 2 pears, 1/2 cup yog, 2 cups skim milk, LSA

Is this in one go?? :-s Holey macaronis Steak!!!

[steak]

10 egg whites, 2 whole eggs, 2 cups cooked oats, 2 pears, 1/2 cup yog, 2 cups skim milk, LSA

Is this in one go?? :-s Holey macaronis Steak!!!

1st feed of the day matey 8) sets me up for eating big all day

[Travel Express]

chicken breasts and beans, brocoslaw

Nom nom nom, cant get enough of that stuff

[rose]

got eat part of my lunch twice here and saw some tweey birds and white stars flying round then gym

Awww, bless your cotton socks :grin: That's some cool shit being able to eat the same meal twice hey, saves time and money! And you got visuals too! Better than a hit of acid! 8)

[Gym rat]

That just give a good idea I will have to keep that in mind when my gym is quite so I grunt all I want like a mad man :twisted:

[steak]

That just give a good idea I will have to keep that in mind when my gym is quite so I grunt all I want like a mad man :twisted:

chicks love it GR...when you get low in the squat grunt loooow, when you go up in the squat. grunt high :nod:

[jono]

man your squats are looking awesome there mate.

125kg bw?? :grin: :grin: :grin: far out 8)

[rose]

chicks love it GR...when you get low in the squat grunt loooow, when you go up in the squat. grunt high :nod:

Heh, there's a guy at work who when he benches he moans, yes moans, like he's having a wet dream. Yay for headphones, it sounds terrible! Pays not to get the grunting wrong hey :pfft:

[steak]

man your squats are looking awesome there mate.

125kg bw?? :grin: :grin: :grin: far out 8)

thanks Jono... Ive been training the body to get them up with frontsquats, stretches etc and I seem to have overcome the initial problems I had with getting down. Bodyweight seems stuck on 125kg (nearly 3 weeks and it aint budged) at the mo but I gave it a shock a few days back and weigh/train today or 2moro depending on if i get a gearbox back for the boat :roll:

[steak]

The big box full of teeth that sits on the back of the engine and lets the propellor spin round and round is now back where it belongs and the boat can go fishing again and I can stop being practicing yoga and contortionary in the tight confines of the bilge and stay above said machinary, not covered in grease, not swinging on spanners and get my training back on track...one word...thank f*ck that is over!

Weighed in today...125kg still and I have been trying to get it to budge for weeks but that may be it...without getting too fatter :pfft:

Thinking....

Today was chest and biceps

Incline DB Press

warm ups of 20 and 27.5kg DBs then

10x35kgDBs

7x42.5

7x42.5

6x42.5 - 1 spot

10x35 - 1 spot

Flat Bench Press - Smith machine - not counting bar - short rests/intensity

8x80kg

6x80

6x80

dropset from 75--->20kg in 2.5kg increments - many many reps - puffing hard :twisted:

"pumped up yeah"

Standing DB Curls

2 sets of 20kg - didn't count reps just made them hurt lots :twisted:

8x25

7x25

8x22.5

EZ Bar curls - 2 sets wide, 2 sets narrow grip

8x50kg

8x50

8x50

7x50

1 set of 30kg med grip to finish - didnt count reps just went until I could take no more :twisted: 4 hours later I can tell they liked it :grin:

eats were good 8) normal sort of stuff but I was up at sparrows fart so whipped a shake down loaded with wheatgerm 8) then hit the sack again

Back 2moro 8) Row day :grin:

[Gym rat]

I will have to grunt high when I doing squats tomorow :twisted:

[Travel Express]

Dam steak, your weights are something wicked.

2 sets of 20kg - didn't count reps just made them hurt lots :twisted:

Now that's going for Fatigue :grin:

[Gym rat]

Dam steak, your weights are something wicked.

2 sets of 20kg - didn't count reps just made them hurt lots :twisted:

Now that's going for Fatigue :grin:

I reckon that as well do you need a walking stick?

[steak]

Been crook for a few days and unable to eat for 1 which was a bit of a culture shock but it seems the worst has passed and I can now get back into it. A big thank-you to Rose for some great advice too.

Today was back

hypers for warming up

10xBW

10xBW+5kg

10xBW+10kg

10xBW+20kg

BB Rows

12x60kg

10x80

7x100

8x100

6x100

6x100

Seated machine rows - 1 arm

10x100kg

10x100

10x100

both arms - squeez'n hard :twisted:

10x120kg

10x120

Rack Pulls

10x100kg

8x120

8x140

7x160

6x160

Managed all meals today \:D/

[bar-belle]

You're hard core baby :kiss:

[Optimass]

dude ... the path to 130 involves ... 1 whole chicken (skinned) in a loaf of freshly baked bread

[Gym rat]

nice back train

[steak]

dude ... the path to 130 involves ... 1 whole chicken (skinned) in a loaf of freshly baked bread

5 times a day along with shakes,veges,fruit, oats and eggs. Looks like I will have to step it up 8) just a notch

nice back train

cheers GR - was determined to give it a bit of work even in my depleted state 8)