Mind over Macros

[steak]

Nice deads Cap'n.... are you mixing basmati n brown rice ?

thanks mate 8)

Na its uncle bens nuke in the bag mushroom flavour..nice for a change and I love how easy and quick the stuff is..Tasty enough too :nod:

That steak is aged angus from the "steak of origin" brand. Beeeuuuuteifullll and the knife slides through it like butter

[jono]

great eating dude.

makes me hungry! :grin:

[startinfromscratch]

your the white ronnie coleman bro!

[Luigi]

you just keep getting stronger :clap: nice deads captain. youll be pulling 5 plates a side in no time.

[steak]

your the white ronnie coleman bro!

white chocolate

Today was posterior chain n stuff

Stretchin, etc -10mins

Good mornings

Started light as...a bit taxed from yesterday and broken sleep blah blah blah

10x20kg

10x40

10x40

10x60

6x80

6x80

6x90

6x90

6x100

6x100

SLDL

5x100kg

5x100

5x100

Lying Leg Curls

15x45kg

15x55

12x65

10x70

10x70

10x70

Standing Calf Raises (smith machine)

10x60kg

10x120

10x140

10x140

8x200

8x200

Seated Calf Raise

30x100kg

30x160

15x160 - one leg at a time

20x160 then repped out on 100 for a doz or so more :twisted:

Abs

crunches - floor -20s

decline crunches 3x10 with 20kgs

kneeling cable crunches - 3x150lb x 20s

[ohjoshua]

how can you not grow on that food?

and deads??? are you trying to make us jealous?

[steak]

churr bruvas :grin:

today was delts/triceps

had a bit of a deload from OHP and chose a higher rep seated dumbell press

warm ups at 15, 20, 25kg then

8x30kgDBs

8x30

7x30

7x30

6x30

5x30

5x30

4x30

8x25

8x25

side lats/rear delt super set

3x10x15kgDBs

then some band pull-aparts 3x10 red bands

barbell shrugs

10x60kg

10x180

10x220

4x260

8x220

lying 2 hand/DB extension

a break from CGBP this week to deload

10x15kgDBs

10x17.5s

10x17.5s

10x17.5s

dropset 17.5, 15, 12.5, 10 and that flaired up the tendonitis :twisted:

10 sets of various cable pressdowns with different grips, eg underhand wide, narrow etc

been eating like a monster with a cheat meal at wendys eg 2 chicken burgers and baked spud with cheese and broc (surprised it was only 1300 calories...must go there more often )

off to PT school tonight to learn about bones 8)

[jono]

churr bruvas :grin:

today was delts/triceps

had a bit of a deload from OHP and chose a higher rep seated dumbell press

warm ups at 15, 20, 25kg then

8x30kgDBs

8x30

7x30

7x30

6x30

5x30

5x30

4x30

8x25

8x25

side lats/rear delt super set

3x10x15kgDBs

then some band pull-aparts 3x10 red bands

barbell shrugs

10x60kg

10x180

10x220

4x260

8x220

lying 2 hand/DB extension

a break from CGBP this week to deload

10x15kgDBs

10x17.5s

10x17.5s

10x17.5s

dropset 17.5, 15, 12.5, 10 and that flaired up the tendonitis :twisted:

10 sets of various cable pressdowns with different grips, eg underhand wide, narrow etc

been eating like a monster with a cheat meal at wendys eg 2 chicken burgers and baked spud with cheese and broc (surprised it was only 1300 calories...must go there more often )

off to PT school tonight to learn about bones 8)

wendys or BK = awesome cheat meal :grin:

Did you try the bk quad stacker? fark. good shit. got me 2. = one damn good cheat meal.

[steak]

Today was quads and calves

Stretches and heavy leg extensions to warm up the knees - 10 mins

Squats

10x60kg

10x100

8x120

8x140 added belt

6x160

3x180 added wraps

1x190

1x195

1x200 missed and ditched it in the rack. think I went down to slow :think:

8x140

added suit, belt and wraps (1st time using a suit-Titan NXG regular stance) and it took a few minutes to get it on much to the amusement/confusion of the few that were loitering in an otherwise empty gym and didnt start working really till I got to 160kg and Im pretty sure it sorted out the hairline cracks in my form. I was sitting at the bottom of the squat and as I get used to it I think good numbers will come from it along with better form and carryover...anyway pretty happy with the suit although Im sporting a couple of doozie welts, from a crease I think, but will sort it out on my next outing with it....

8x140kg

8x160

8x160

8x160

10x180 battle cries scored me the last puffy few :twisted:

3x200

3x200

Calves

Toe press

10x10x200kg

been eating good things although I did take a while to get down the sirloin after this leg train

[startinfromscratch]

3x200

3x200

:notworthy: :notworthy: :notworthy: :notworthy:

awesome mate. congrats! :clap:

[steak]

3x200

3x200

:notworthy: :notworthy: :notworthy: :notworthy:

awesome mate. congrats! :clap:

ta mate but a clap when its raw will be better deserved :grin:

[Grover]

awesome stuff

How many weights they got left?

Your gonna start scaring people away from the gym soon!

[Optimass]

Squats

1x190

1x195

1x200 missed and ditched it in the rack. think I went down to slow :think:

8x140

:

I would have skipped putting biscuits on the bar and just gone straight to 200 / I'd say the 195 prob blew some energy .... Great work in any case. :clap:

[steak]

Squats

1x190

1x195

1x200 missed and ditched it in the rack. think I went down to slow :think:

8x140

:

I would have skipped putting biscuits on the bar and just gone straight to 200 / I'd say the 195 prob blew some energy .... Great work in any case. :clap:

Id say you're proably right mate I guess at the time I wasn't convinced though

[Optimass]

... you must have faith grasshopper - anything is possible

[steak]

Today was a chest and biceps train

Rotator work and stretches - 10 mins

BB incline bench

sets fo 60, 70, 80kgfor warm ups then into

8x100kg

7x105

3x112.5

5x112.5

2x112.5

7x107.5

Flat bench boardsReally focusing on form, arch, set up etc

2 inch

7x105kg

8x105

8x105

4 inch

8x105kg

9x105

8x105

seated incline DB curl

6 sets of 8 at 20kg DBs

Hammer curls

3 sets of 8 at 25kg DBs then a dropset 20kg, 17.5, 15, 12.5, 10kg :twisted:

eats are going well with the usual intake 8)

[SoaringSwine]

Yikes, I dunno how you can stand 8 reps in a row in a suit...

What size is it? How was your depth?

[steak]

Yikes, I dunno how you can stand 8 reps in a row in a suit...

What size is it? How was your depth?

not in a suit...all reps touch.

[SoaringSwine]

I'm talking about what you did on Friday...

[Old Bull]

anyway pretty happy with the suit although Im sporting a couple of doozie welts, from a crease I think, but will sort it out on my next outing with it....

Those welts will never go away it is part of the initiation to the Darkside like a right of passage. :clap: :clap: :clap:

[steak]

I'm talking about what you did on Friday...

gotcha...yeah well like I say Im carrying some good welts 8)

Suit is a Titan NXG size 52 reg stance...very tight on the thighs but a little looser through the mid section. Good for training and pretty powerful once I sussed it 8)

Those welts will never go away it is part of the initiation to the Darkside like a right of passage. :clap: :clap: :clap:

I can handle it :nod: and looking forward to the journey mate :grin:

[steak]

Back training today

Rower and 10 mins stretching

Deadlifts

10x60kg

10x100

10x140

4x180

1x200

1x207.5

1x200

then did the ole 90kg for 90 seconds trick - complete stop and release grip at end of each and did a cruisey 26 reps.

Will throw these in from time to time. Must be great at building explosive power 8)

BB Rows

12x60kg

8x100

8x100

7x100

Close Grip Pulldowns - V handle - holding contractions

12x120kg

12x120

12x120

Cable Rows - V handle - explosive :twisted:

12X120kg

12x120kg with doubled red bands

10x120 '' '' '' '' '' ''

10x120 '' '' '' '' '' ''

10x120 '' '' '' '' '' ''

was tempted to try the suit for a few bigger deads but I will save that for a rainy day...whats the forecast? :grin:

Eats have been good although I got stuck into and engine service on the boat today and missed a meal by an hour..I made up for though with a 500gr aged angus steak and 3 cups of rice :grin:

[boostinggtir]

Nice work, I am just getting back into deads myself, so I'll be looking for tips an inspiration.

[jono]

200+ dl 8) awesome

[steak]

200+ dl 8) awesome

Nice work

thanks fellas...slowly but surely the strength is coming back.

Today was lower posterior/calves

Hammies were a bit fried from the last deadlift session so into calves first

Smith machine calf raises

10x65kg

10x105

10x145

10x185

6x225

7x225

Seated calf raises

5 sets - 20s and 30s of the stack + miss bar-belle + 35kg DB :twisted:

take that twigs :twisted:

Lying leg curl

20x45kg

20x55

10x70

10x70

10x70

Arms out back extensions

10x20kg

10x20

10x20

12x20

Assisted stretches and done.

eats were animal in content and nature :snap: