Mind over Macros

[Mike Zero]

Looks like you've been putting on weight at a nice rate, bro. Training and eats looking good as always. I look forward to watching you progress more in 2010.

[gazza]

evry time i log on here and look at your journal that number seems to have changed!! looking good in the pics, must be all that red meat for brekkie

[steak]

evry time i log on here and look at your journal that number seems to have changed!! looking good in the pics, must be all that red meat for brekkie

red meat=growth 8)

bloody hot in the gym today for back training :evil:

deadlifts

10x60kg

10x100

6x140

3x180

tried a couple of heavy lifts just to knees but its becoming clearer I need to get some deficit deads happening as my consistent sticking point is just under the knees on my heavy lifts

3x180

7x140

10x140

Rack pulls

Flaring the lats on these to get the max lat involvment :evil:

10x140kg

5x180

5x200

5x210

3x210

DB Rows

8x55kg

8x60

7x65

7x65

Lat Pulldowns to finish off with and to settle the deal :evil:

12x70 hold contractions

12x100

12x100

then repped out on 100kg with no holds and letting the form go...was mean as and swole em good :grin: lost count in the puffy sweaty haze 8)

eats :grin:

1. 12 egg whites 3 yolks, 2 cups oats, yog, milk, lsa, wheatgerm and pears

2. chicken breasts and pasta, kiwifruits

3. steak, rice, kiwifruits

4, roast beef and chicken on 4 large wholemeal rolls washed down with a litre of choc milk 8)

5. steak and rice

6 post work shake...some shit powder from the supermarket (Protein Lean from Ozzie Bodies) anyway its crap and I only got it to get through till our cobber Derek at Bodypro decides he's had enough holidays Anyhoo to beef it up I double the scoops, added 1 cup of wheatgerm, L-Glute, Creatine, whole milk and 70g of dextrose. Slid the worlds longest banana down with it 8) .

7, within the hour I struggeled through a 350gr aged rump steak and 2 cups of rice with veg

8 one to go what will it be...prob just scoff a tin of tuna or something quick :wink:

have drunk 8l of water today too

[Beef]

ur a machine!

[Old Bull]

3x180

tried a couple of heavy lifts just to knees but its becoming clearer I need to get some deficit deads happening as my consistent sticking point is just under the knees on my heavy lifts

3x180

Change this day or alternate, pulls from the floor, then the next week Deficits start with 2" (50mm) then 3" (75mm), 100mm 4" might be a bit tough to start with. 40kg jumps might be a bit to much 20kgs would be good build up a strong work base.

[steak]

3x180

tried a couple of heavy lifts just to knees but its becoming clearer I need to get some deficit deads happening as my consistent sticking point is just under the knees on my heavy lifts

3x180

Change this day or alternate, pulls from the floor, then the next week Deficits start with 2" (50mm) then 3" (75mm), 100mm 4" might be a bit tough to start with. 40kg jumps might be a bit to much 20kgs would be good build up a strong work base.

agree with ya there OB..to be honest I have been putting them off but the time has come to make the investment into a decent deadlift 8) watch this space

[Old Bull]

agree with ya there OB..to be honest I have been putting them off but the time has come to make the investment into a decent deadlift 8) watch this space

:clap: :clap: :clap: :clap: :clap:

[steak]

Good evening readers

As friends of Steak you would know I have had to work the legs to get them to grow and they seem to have finally surrendered to the constant battering from all angles I have given them over the past year (in fact its less than a year) and finally I can see some growth and strength increases. But now would not be the time to rest on ones laurels, no, no, no. Now would be the time to thrash them into further submission with a good volume hamstring train.

It went like this: (Kept it all a bit lighter and worked some higher reps as I have a bit of an unload)

SLDL

15x60kg

10x100

10x120

8x140

6x140

10x100

Lying leg curl

10x50kg

10x60

10x70

9x70

8x70

10x60

13x50

Standing one leg curl

10x45kg

10x50

10x50

10x50

That ought to teach em :twisted:

Calves

seated calf raises

30x156kg

30x156

20x190

20x190

20x190

Toe pressing

20x210kg

20x210

20x210

one legged

10x210

10x210

take that and swell

Abs

Standing crunch with 20kg plate on back - 3x20reps

Hanging leg raise - 3x20BW

Weighted twist - 3x30sec 20kg

3x1min plank 8)

Still putting the finishing touches on my new programme and testing the gear I have available for it.

Benching boards - check

Squat box - check

Bands - to get

GHR set up - will be ghetto stylze to begin with but did a few sets today to get the groove happening - check

Reverse hypers - work in progress. CAUTION - stay behind yellow lines!

Boards for deficit deads - to get

Eats have been good.

eggs, milk, honey, locusts etc

[startinfromscratch]

It went like this: (Kept it all a bit lighter and worked some higher reps as I have a bit of an unload)

pussy.

:pfft:

[steak]

[pussy.:pfft:

will try to redeem myself here

shoulder/triceps train

introduced a decent rotator triset - 5 mins. felt great

O/head press - No push pressing 8)

warm ups 40 and 50kg

5x60kg

5x70

3x80

3x85

4x80

10x60

15 sec rest then 7x60

Supersetted side lat raises with rear delts

3 sets of 10 x 15kg DBs

Barbell Shrug Overkills

10x100kg

10x140

10x180

10x220

7x240

13x140

Close Grip Bench Press

10x60kg

10x80

6x100

4x110

3x110

repped out for 15x80

Pressdowns - med grip

10x150lb

10x150lb

10x150lb+20kg plate

10x150lb+20kg plate

Rest day tomorrow 8)

Eats.

1. early as - powershake 50g protein, banana, 1 cup wheatgerm, 1tbsp lsa, 1 cup yog mixed with whole milk.

2. 2 chicken breasts, 2 cups of rice, veges

3. 400g marinated sirloin, 1 pack of 2 min rice

4. post workout shake with banana

5. 1 quite large, even by my standards aged rump steak that the knife slid through and melted in my mouth, 2 cups of egg fried rice :snap:

6. 250g steak, green tea

7. will be a shake..might sneak a few scoops of Barbelles myofusion :wink:

[Big john]

Barbell Shrug Overkills

shrugs to the tip of the ear???

[steak]

Barbell Shrug Overkills

shrugs to the tip of the ear???

yes...with a pause 8)

[startinfromscratch]

Barbell Shrug Overkills

shrugs to the tip of the ear???

yes...with a pause 8)

now thats gangsta!

[teamfatboy]

Barbell Shrug Overkills

10x220

7x240

shrugs to the tip of the ear???

yes...with a pause 8)

:clap:

[jono]

your training is looking bloody good there mate.

keep it up!!

[SoaringSwine]

Good to see you're crossing to the darkside Steak. It was only a matter of time with a username like Steak. I'm DaveH over on the PH forums.

Next step: get you on a good powerlifting programme :grin:

[Grover]

yeah well he was getting a wee bit excited at the Waipu games,so he could be leaning that way or not sure if it was the thought of wearing a skirt himself! haha

Must admit it looked like a fun day.

can safely make these comments from another country haha

[startinfromscratch]

defecting aye bro! nice one. must say ive done a heap of research on the ph forumsm theyre full of practical help.

nice train too.

[steak]

Wouldn't call it defecting bro but I am embarking on my "powerbuilding" mission and in the weeks coming I would have ironed out the grooves for my new programme. At the moment Im just dotting the "t"s and crossing the eyez , putting everything in place and familiarising myself with the gear and how it works for where I train.

Today was more of that and a thoroughly good quad thrashing

Stretching and leg ext at 100kg to warm up the knees - 4 sets

Squats

warmed up with 2x60kg

10x100kg

5x120

5x140

5x160

3x180

2x185 set up was choice but it got a bit shabby from there :roll: time under the bar

7x140

Squats with red bands - kept band work light as it was our first time

a bit of trial and error to get the set up right but once we sussed it.....

6x110kg

8x110

Squats with blue bands

added 10 twists in the bands to get some good tension happening and then

8x100kg

8x100

Seated toe presses for the calves

no rest sets as we cranked out 5-6 sets each of varying reps with a big dropset to finish :twisted:

fried :twisted:

eats

1. pimped mass shake early

2. 12 egg whites, 2 yolks, 2 cups oats, wheatgerm, lsa, yog, milk and fruit

3. 300g steak, 3 cups rice and veg

4. 300g steak, 2 cups rice and veg

5. 2 cups rice and tin of spewna

6. post training shake and fruit

7.300g steak and 2 cups rice

8. still to go.....

supps - lsa oil, vit c, multi vit, mass shakes with L-Glutamine

weight now 128kg

[Luigi]

squats are flying up mate, what stance / bar position are you using, are you going to parallel or below ?

[steak]

squats are flying up mate, what stance / bar position are you using, are you going to parallel or below ?

stance is wideish for me long pins , bar is below traps across shoulders and as low as the do in a powerlifting comp...like on the clip you just posted..parallel and just below. What about ya self....

[steak]

Had a rest day yesterday except for knocking up my deficit deadlifts platforms at 50mm, 75mm and 100mm. Will give them a shot on sunday :twisted: .

Today was chest and a bit of bicep work.

Bench press

Rotation triset - 5mins

Warmed things up with a few sets of 60kg and 80kg

5x100kg

3x120

2x125 easy peasy

8x110

8x110

8x100

Incline DB Press

10x35kgDBs

10x35

10x35

Ezybar curls

12x30kg

12x40

8x50

8x50

8x50

Standing wrist curls (behind back)

12x20kg

10x40

10x50

10x50

Hammer Curls

12x20kgDBs

8x25

8x27.5

Did bodyfat test today in same situ as last time etc

Weight - 128kg

BF - 15.88%

LBM - 107.68

Weight up 6kg = 2 kg of muscle and 4kgs of "fat muscle" since October.

Bench press up 15kg

Squat up - 35kg

Deadlift up - 32 kg

Did the caliper test a few times to get it best we could but all readings came out much the same so used the biggest.

Been eating meat and drinking choc milk 8)

A few more sessions on this program. It has served me well 8)

[Danomyte]

WOW Steak!!!! Great training log

Keep up the awesome work bro.

[Travel Express]

Weight up 6kg = 2 kg of muscle and 4kgs of "fat muscle" since October.

That's good. I didnt even gain 4kg in that time ha

[startinfromscratch]

mean as bro. that extra 2kg will help you when it comes to burning it off anyways!

:clap: