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Mind over Macros

steak

By steak
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steak Veteran member

steak

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Did a little bit of bench pressing today

working on my set up, descent and lock out (not to memtion all the bits in between :lol: )

went like this

Explosive touch n goes

12x60kg

10x80

8x100

Pause at bottom and 3 second hold lockout

3x120kg

missed a 140 :evil:

2x130

1x135

1x137.5

missed a 140 :evil: think I sussed it though.....

1x135

1x135

1x130

2x125

3x120

5x115

5x110

My descent is shit. I think its too slow and I burn up a good lift trying to get the speed right..well I think that's what it is cos the rest feels alright. Anyway something more to work on 8)

Close grip incline press

10x60kg

8x80

8x80

8x80

7x80

Incline DB curls

10x20kgDBs

8x25

8x25

8x25

7x25

Hammer curls

10x25kgDBs

10x25

eats have been real good with 8 big meals today and 7000 cals, 6 litres of water some with creatine loading added. Got a fat arse shake to go with a big fat ole peanut butter sandwhich with thick slices of wholemeal bread and will follow that with some creatine and fish oil caps - junkie 8)

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Ronin Senior member

Ronin

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eats have been real good with 8 big meals today and 7000 cals, 6 litres of water some with creatine loading added. Got a fat arse shake to go with a big fat ole peanut butter sandwhich with thick slices of wholemeal bread and will follow that with some creatine and fish oil caps - junkie 8)

Bloody hell mate, I really have to stop reading your journal while I'm trying to cut :lol: Here's you chucking back 7000 cals and trying to fit more in, while I'm trying to hover round 2000 :pfft:

Well done, sir, that's some powerful eatin. Good to see you're doin your bit to keep the bovine population under control :lol:

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steak Veteran member

steak

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Chur churr lads...weighed in today....

scales.jpg

Hanging nicely over the line now 8)

Today was my 2nd Squat session this week - high rep day

Front Squats ATG

10x60kg

10x80

10x100

10x110

6x120

6x120

Zercher Squats - from parallel

15x60kg

10x100

10x120

7x140

6x160

5x160

Overhead Press - 50%

10X45KG

10X45

10X45

10X45

Seated rear delt flyes - holds at top

10x12.5kgDBs

10x12.5

10x12.5

10x12.5

Face Pulls

10x45kg

10x45

10x55

10x55

Abs

Decline crunches with weight on chest - 4 sets of as many as iit took to be fucked up - many :twisted:

Hanging leg raise - 3 sets till it hurt

Standing Abs -hold contractions - doubled red band - 2 sets

blue band - 2 sets

Eats...well the dial tells the story...132kg :wink:

Day 2 of creatine loading.

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steak Veteran member

steak

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nice front squats there mate.

Hey i noticed there isnt too much more room on that scale of yours!

creatine will put on a bit of water weight too

cheers bro

might have to get a pallet sale when i grow up

Yeah there'll be a bit of water in it...thats Pams ceatine for ya :lol:

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steak Veteran member

steak

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You know what they say about big feet eh! :grin: Big shoes!

Today was a bit of tidying up and conditioning and the last work out on my "Steak-A-size" programme. Big John can carry on the legacy for now - the dudes gonna be a monster!.... and I move onto Sheiko 37 for 8 week cycles back to back. All the volume and huge workouts that have been both mentally and physically brutal will pay off as I start down path to the "Darkside" I will be adding in assistance work as I go and adapt to the volume and brutal nature of sheiko :twisted:

Anyhoo...Mr Scratch and I took on the iron today at Coast Barbell and for the first part it was deadlifts. A vid will follow 8)

Deadlifts and much in the same manner as Mr Scratch, set out to set a PB (all time for me as I had only ever pulled a 210 back in the day too so it was a good number to smash and a step closer to the goal) and needed to find a 1RM for the template. Have all the others sussed but this needed confirmation.

10x60kg

5x100

2x180

1x215 PB

1x220 missed

8x160

OHP - 65%

10x55kg

10x55

10x55

10x55

Close grip incline press- 60-80%

10x60kg

10x70

8x80

7x90

6x100

Ezi-bar curls

10x38kg

10x50

10x50

10x50

10x50

2 sets of 21s at 38kg

Eats have been solid, day 3 of creatine loading and my butcher has a few mean cuts of aged rump for me to pick up - life is good.

Bit more conditioning and tidying up tommorrow, rest on sunday and then the journey begins. Good times.

Vid will follow shortly and Coast Barbell has a new FB page under clubs etc so if you were on the old one you will have to "make friends" again - sorry for the hassle. Link

http://www.facebook.com/pages/Whangaparaoa-New-Zealand/Coast-Barbell/316369233111

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steak Veteran member

steak

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Nice lifting, guys :clap:

cheers bro and thanks Rose

Rumour there is a change blowing in the wind, some one is crossing over to

"The Darkside"

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

Tis true mate....as of monday I will be a "sheikoite" 8) I'm thinking Im ready for the challenge and that I will survive :grin:

straight gangsters :D nice PBs u 2!

Mr Scratch is going places. He's swapping over to Wendlers as you may have seen :clap: and like me Im not too sure if struttin around in lycra undies covered in oil as people critique your bodyfat and shape is for us :lol:

Looking massive there Steak. That kinda frame is begging to be put to use in strongman. Of course you can still have some fun with powerlifting along the way!

Cheers Dave..(It is Dave eh? :oops: ) Im thinking that would be a fun thing to do when Im a bit stronger. :nod:

good stuff guys

Gym rat is going to be getting worried that there is a new movie star coming on the scene!

:lol:

still along way off making a video of the Gymrat series or Eastsides great lifting but now we have the system in place we will do more of them :wink:

Wow - nice work, both of you... something for mere mortals to aspire to :pray: :notworthy: :grin:

Thanks mate...time under the bar will do it for ya and we are only noobs at this game but train for the lifts...compared to some our lifts are warm ups!!!! The old saying..."somewhere a chinese girl is warming up with your max " applies :lol:

yeah good lifting steak, cool wee gym.

what did starting end up getting?

Thanks dude...still got more gear to go in yet when $$ allow.

SFS got a 155kg deadlift (Im pretty sure thats what it was :D ) but he could have got a bit more I reckon :nod: Will be keeping an eye on his new journey with the Wendlers prog for sure.

Very nice Steak, love the house rules and the 6"W"'s...

Cheers bro...its guys like you that keep us all inspired to push on and smash weights :twisted: :nod: Really looking forward to the new training, think Im ready and reckon its a bit of me :nod:

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