Mind over Macros

[startinfromscratch]

i can closegrip 140 for ten reps.

So what are you doing for working sets?

around 60x5

sorry NATE.

opti was referencing the rackpull thread. and yea my numbers are shit, but if you read the subsequent posts, youd realise it was an easy day anyway...brah.

[steak]

^ I was looking for Nates great quote before to use as my new sig line...sadly it has been removed

[steak]

Today was chest and bicep training

10 mins of stretching and rotator work

Flat bench press

Fast explosives off the chest

10x20kg

5x60

5x80

5x100

5x100

5x100

5x100

5x100

5x100

then some doubles, singles and a few reps

2x110kg

2x115

2x120

2x130

1x140

1x140

4x120

6x110

Incline DB Press

12x35kgDBs

10x45s

8x45s

7x45s

Seated incline DB curl

10x20kgDBs

10x20s

10x20s

8x22.5s

8x22.5s

7x22.5s

8x20s

Ezi-bar Curls

8x50kg

9x50

9x50

Ate less frequently today cos of the heat but ate bigger meals...I dont normally do it like this so it was good for a change and I felt pretty powered up 8)

1. 50g shake, 2 cups oats, fruit, yog, lsa, wheatgerm, milk

2. 7 chicken drumsticks 6 spuds (tennis ball size) 600ml choc milk

3. 500g steak, 4 more spuds with cheese whacked in the splits

4. 350g chicken breasts and oats - 2 cups cooked

5. 2 oat, nut, fruit museli bars postwork out shake with dextrose and extra serve

6. 500g steak, 5 spuds, leafy green veges, lite mayo, milk

7. 350 g steak, 4 spuds with chesse in em, milk

8. will be a 1000 cal shake - 4 scoops of cyto-gainer and the rest in wheatgerm. farty but good.

Rest day 2moro sorting out the gym and then deadlifts the next train. may try a few in the suit too. Will be eating big 8)

[teamfatboy]

Nice work on the squats, inspirational bench... but the eating, OMG the eating... :notworthy:

Just outa curiosity, those beef weights - raw, or cooked?

[steak]

Nice work on the squats, inspirational bench... but the eating, OMG the eating... :notworthy:

Just outa curiosity, those beef weights - raw, or cooked?

thanks mate!

I dont weigh any food bro just read the raw weight label and hiff it on george to cook. I've got my local butcher to age a heap of rump steak for me and i get a good deal when his wife is out the back and he vaccy packs it into 600g packs so i can get 2 300 gram shots at it or just knock over A BIG ONE this being the usual case :roll:

[Luigi]

140 bench awesome bro, do you use wraps or a belt or anything when benching ?

[steak]

belt and elbow sleeves for my tendonitis.

Cant wait to get into Coast Barbell and start benching with chains etc. I feel that the assistance work Ive been doing has really helped with all my lifts (Sq,D,B)

[Luigi]

was wearing the belt and elbow sleeves for my tendonitis.

wicked, more vids !! :grin:

[ohjoshua]

140 bench awesome bro, do you use wraps or a belt or anything when benching ?

The exact number i have been building up to over the last year....

He does it twice in the session....

And he doesnt even mention it....

c*nt....

[Luigi]

140 bench awesome bro, do you use wraps or a belt or anything when benching ?

The exact number i have been building up to over the last year....

He does it twice in the session....

And he doesnt even mention it....

c*nt....

yea i know the feeling lol.... its eluded me for too long

[boostinggtir]

nice 140

[teamfatboy]

Nice work on the squats, inspirational bench... but the eating, OMG the eating... :notworthy:

Just outa curiosity, those beef weights - raw, or cooked?

thanks mate!

I dont weigh any food bro just read the raw weight label and hiff it on george to cook. I've got my local butcher to age a heap of rump steak for me and i get a good deal when his wife is out the back and he vaccy packs it into 600g packs so i can get 2 300 gram shots at it or just knock over A BIG ONE this being the usual case :roll:

Now I know exactry how big a 600gm raw is... answer: friggin' huge! But hey, clearly you're getting the results... gotta find me a tame butcher.

Thought I'd got some more rump cheap at the weekend, but [stupid boy :doh:] when I pointed out to the guy that he was selling rump for $11.95, he magically found the right PLU for it... back to over $20/kg

[steak]

Today was back training

warmed up on the rower and talked about cutting with some bodybuilders then stretched - 10-15 mins

Deadlifts

10x60kg

10x100

10x140

3x180

1x200

1x210- easy

3x200

5x180

10x160 :twisted: mean back pump

DB Rows

10x55kgDBs

8x65

8x65

8x65

Cable rows

150lb stack with 2x20 plates and a doubled red band looped over so it was loaded at the start position- 3 sets of 10

Pulldowns - med grip

as above and 3 sets of 10-12

Stood on the scales tonight having avoided them on purpose for a few weeks and the needle sat just on the 130kg line. Will do a morning weigh and confirm.

I've been eating pretty big and regularly cracking 6000 -7000 cals a day.... and more if I chuck in some mass shakes as well. Its got so bad/good that I found chicken drumsticks on special at pakyaslaves and got 1/2 a trolley full. Chook legs have featured in the last few days with numerous meals like this each day

My good lady even commented yesterday

"Jeez! youve done some big calories today!" and she is used to it!

I've created a monster. Can I be satisfied?!

Nates long list of PL vids aint doing it and I have googled all I can on "Wookie Power" (JM is an athelete who I admire a lot) I've watched everything that has come out of Eastside(again=admiration) and pretty much everything from EliteFTs. Let me share my little gem of the day with you and leave you in peace while I go spin together a 1000 calorie shake

[boostinggtir]

haha, pigout 15mins before a train, crack up. Nice work

[Big john]

I've created a monster. Can I be satisfied?!

Black holes cant be satisfied 8)

what the stats on ya avg chooky leg? a man can only take so much tenderized steak?

[Optimass]

6. 500g steak, 5 spuds, leafy green veges, lite mayo, milk

Lite mayo :pfft:

[Viking Power]

Today was back training

warmed up on the rower and talked about cutting with some bodybuilders then stretched - 10-15 mins

Deadlifts

10x60kg

10x100

10x140

3x180

1x200

1x210- easy

3x200

5x180

10x160 :twisted: mean back pump

DB Rows

10x55kgDBs

8x65

8x65

8x65

Cable rows

150lb stack with 2x20 plates and a doubled red band looped over so it was loaded at the start position- 3 sets of 10

Pulldowns - med grip

as above and 3 sets of 10-12

Stood on the scales tonight having avoided them on purpose for a few weeks and the needle sat just on the 130kg line. Will do a morning weigh and confirm.

I've been eating pretty big and regularly cracking 6000 -7000 cals a day.... and more if I chuck in some mass shakes as well. Its got so bad/good that I found chicken drumsticks on special at pakyaslaves and got 1/2 a trolley full. Chook legs have featured in the last few days with numerous meals like this each day

My good lady even commented yesterday

"Jeez! youve done some big calories today!" and she is used to it!

I've created a monster. Can I be satisfied?!

Nates long list of PL vids aint doing it and I have googled all I can on "Wookie Power" (JM is an athelete who I admire a lot) I've watched everything that has come out of Eastside(again=admiration) and pretty much everything from EliteFTs. Let me share my little gem of the day with you and leave you in peace while I go spin together a 1000 calorie shake

Hey Steak,

Great training mate, Wow dude great eating man, and a 1000 calorie shake oh hell yeah :pfft:

Keep it up mate

VP

[boostinggtir]

Hey wat is your 1k shake made up of?

[Beef]

thats some serious eats! how much would you normally spend on groceries each week?

[steak]

thats some serious eats! how much would you normally spend on groceries each week?

family of 5=$400 plus the odd mercy dash when meat gets low

Hey wat is your 1k shake made up of?

4 scoops of cyto gainer, 1/2 litre of trim milk and the rest is wheatgerm or oats.

[

Hey Steak,

Great training mate, Wow dude great eating man, and a 1000 calorie shake oh hell yeah :pfft:

Keep it up mate

VP

cheers mate!

the 6 Ws - work will win when wishing wont :grin:

I've created a monster. Can I be satisfied?!

Black holes cant be satisfied 8)

what the stats on ya avg chooky leg? a man can only take so much tenderized steak?

Black holes

Amount Per 1 large drumstick (yield after cooking, bone and skin removed)

Calories 100.63

Calories from Fat 29.8

% Daily Value *

Total Fat 3.31g 5%

Saturated Fat 0.866g 4%

Polyunsaturated Fat 0.802g

Monounsaturated Fat 1.09g

Cholesterol 54.41mg 18%

Sodium 246.07mg 10%

Potassium 143.97mg 4%

Total Carbohydrate 0g 0%

Dietary Fiber 0g 0%

Protein 16.55g 33%

so you see you have to eat them 6-8 at a time to make it worthwhile for us black holers

[jono]

lol steak u crazy dude :grin: :pfft:

keep it up.. 8)

[Beef]

impressive. do you eat much fish, being a fisherman and all? dont seem to!

[Beef]

impressive. do you eat much fish, being a fisherman and all? dont seem to!

[startinfromscratch]

400 food bill - does that include the $100 p/week poo paper bill?

(calories in, calories out!)

[steak]

impressive. do you eat much fish, being a fisherman and all? dont seem to!

no - Im sick of looking at them although I do eat the tasty ones from time to time ...marlin, yellowfin tuna, gemfish, john dory, hapuka etc

I like dragging them from the ocean kicking and bucking best though :twisted:

400 food bill - does that include the $100 p/week poo paper bill?

(calories in, calories out!)

I use issues of mens health, muscle mag, flex, etc although the glossy aint good on a glossy :shifty: