Mind over Macros

[Mr NZ]

Love the 'Bench/squat' rack bro.. how much did it cost you for this frame/set-up if you don't mind me asking?

[Viking Power]

VP - suit is a Titan NXG regular stance -it just has "Titan" across the fron panel...not the centurion. Had to jack the legs out 2cm to get it to fit cos my legs have grown and it bunches in the crutch a little being as Im a custom built mofo I dont tend to use it with straps up very often as Im training raw and will compete raw more than likely but I use it to keep the skills up and I find I get a little carryover from the bottoms only

Ok sweet as mate I don't think there is any difference between the two yours is the same as mine it says it's a centurion in a write up that I found only difference it has Titan across the middle, new logo change from titan to keep every thing in line with the centurion branding maybe? guessing.

keep training hard big dog, custom built suit for you next I am thinking

[steak]

I am also thinking this

Mr NZ - Rack was "about" $800 but there are still bits to add but the engineer is mate......

[Mr NZ]

Awsome dude, thanks for the quick reply! Like the food pictures bro..my food intake could do with some steaks

[steak]

last nights training with the Sheikoites

[Big john]

awsome clip bro...the Boris army grows ever stronger at the CBC outpost :grin: :clap:

just watchin the benchin on yr final set, looked like the arse came up just a tidbit off the bench bro, other than that looks like it should be a good test day

[steak]

just watchin the benchin on yr final set, looked like the arse came up just a tidbit off the bench bro

Stop lookin at my aaarse auw!

yeah it looks like it comes off but the firm upper roll of my glute is actually still on the bench. This is the benefit you get from your glutes having abs bro :wink:

Did I not mention I have been "spot bulking' the glutes to increase my arch? I guess the cats out of the bag now huh :roll:

[steak]

Prehab

Dog/bird - 30

Cat/camel -30

Fire hydrants - 30

Side lying trunk twists - 30

Dislocations - 50

Scap push ups - 24

Windmills - 16

hamsting stretch - 30sec

glute- 30 sec

quad - 30 sec

Calf - 30 sec

[Old Bull]

This is the benefit you get from your glutes having abs bro :wink:

Did I not mention I have been "spot bulking' the glutes to increase my arch? I guess the cats out of the bag now huh :roll:

[steak]

Week 7 Day 2 - its all about feeling good and feelin toasted at the same time

Bench

the bar was floating in my hands tonight 8) Had a much faster descent and paused the 1st rep on each set for a 2 count.

3x75kg

3x90

3x105

3x105

2x117.5

2x117.5

2x120

2x120

could have done way more ....or so it felt but I have been rounding up anyway and dont wont to ruin the plan

Deadlifts - conventional

In stark contrast I had to check if someone had left them latched to the floor tonight :roll: - felt heavy and now I feel toasted again. I will have a very intersting discussion with Boris Sheiko if I ever get the chance

3x115kg

3x140

3x140

2x165

2x165

2x185

2x185

2x185

2x185

2x185

DB Flyes - 4x8x20lbDBs

Standing GMs - 4x5x80kg

Eats have been pretty good, cleaned things up a bit over the last few days after straying into Rhodestown a few times. :grin: BW 137kg on the dot STILL...not going to push it too hard yet. Added more carbs in the form of extra am oats and still knockin over a PB sarny with a shake before bed.

[Viking Power]

good going on the bench brother that is coming along fast well done, your form has improve 1000% looking at your last video.

deadlift ah well mate leave those to me big boy :pfft: hahahahaha, nah seriously you get days like that start strong and finish like shit.... keep it up mate its good to see your progress flying along :clap:

VP

[steak]

deadlift ah well mate leave those to me big boy

VP

I wouldnt mind a decent DL of my own bro ...the battle goes on for the decent leg drive and a lower posterior chain like steel 8)

Today was GPP

DB clean and press - 5 sets @ 50%

Close Grip DB Press - hammer grip- 4 sets @ 50%

Chins - 4 sets to failure...not big numbers but big effort

Lat Pulldown - mixed the handles around 5 sets to 150kg

Tricep extensions - just enough to avooid flaring the tendonitis but enough to warrant contrast showering the elbows after :twisted:

DB Curls - 3 sets

2x40 tyre hits with sledge hammer - went hard out :twisted:

dislocations - 40

arm circles -50 each

hamstring stretches - 2x30secs

glutes - 2x30secs

quads - 2x30secs

calves - 2x30secs

the silent moments I had when I heard that Chad Aichs had married Rose - 1 minute

an extra round of roaring in the gym for them tomorrow :nod: :clap:

[Viking Power]

I wouldnt mind a decent DL of my own bro ...the battle goes on for the decent leg drive and a lower posterior chain like steel 8)

Why achieve posterior of steel when there's titanium on the market :pfft: LOL

You'll get there brother and fast too by the way your training is going... looks like I need to up my game some more...... posterior chain aye ummmm.... I'd better look into that.....

train hard catch up soon mate.

[ohjoshua]

Massive squat.... and legs!

200 looked very fast.

[rose]

an extra round of roaring in the gym for them tomorrow

Gunnery Sergeant Hartman: Bullshit, I STILL can't hear you! Sound off like you've got a pair!

Private Gomer Pyle: SIR, YES, SIR!

8)

[Viking Power]

Full Metal Jacket wrote:Gunnery Sergeant Hartman: Bullshit, I STILL can't hear you! Sound off like you've got a pair!

Private Gomer Pyle: SIR, YES, SIR!

Rose that's a awesome movie brings back memories shot.... :pfft: :pfft:

[steak]

Massive squat.... and legs!

200 looked very fast.

churr bro...was comfortable 8)

an extra round of roaring in the gym for them tomorrow

Gunnery Sergeant Hartman: Bullshit, I STILL can't hear you! Sound off like you've got a pair!

Private Gomer Pyle: SIR, YES, SIR!

8)

if they would only relax our gun laws eh

awesome movie:

no arguement here!

[steak]

Week 7 Day 3

Squat - raw

3x100kg

3x120

3x120

2x140

2x140

2x150

2x150

2x160

1x180

1x200

1x210 - got a vid to check depth etc...will suss it and post

left it there till test day. Feels like 10-20kg in tank yet- will see

Bench - 1st rep paused for 2 count

3x75kg

3x90

3x105

3x105

2x110

2x110

2x110

2x110

DB Flyes - 4x10x light full stretch and a few tricep presses too

Weekly Round Up

Nice low vol/high intensity week where I dabbled outside the programme with the squats when I felt good. I've added 15kg to it since my lasy test day and havent tapped the full potential on purpose.

Deads have felt heavy and the ghost of sheiko past revisits me withe more toastedness when it come to this lift. Im not as concerned as last cycle though cos it came right but its hard work unlatching them from the floor for the long drag home.

Bench feels about where I was last cycle and Im not at all concerned about a gain here at all as IVe widened my grip, got better form and set up during this past 7 weeks. A gain would be nice and earnt but Im not too fussed as It is a better technical lift now.

Stats

BW still 137kg and its stuck here despite some durty durty eating last week, cleaned up after that week and have added more carbs for a week now and still the needle wont budge. This calls for action!

I like ice cream.

A couple of little niggles - mainly the right delt needing rest I think as conditioning and GPP has not helped it much, if at all. Elbow tendonitis still lurks but I avoid any direct triceps work and contrast shower both the delts and elbows after each train.

Volume

Squat - 5500kg (was more really - this is the programmed volume)

Bench - 6500kg

Deadlift - 4000kg

Was a good week and Im looking forward to a deload next week.

[Beef]

i used to read your fishing articles on stuff.co.nz \:D/

a solid effort mate. you must sleep well after a solid week's training!

[steak]

i used to read your fishing articles on stuff.co.nz \:D/

a solid effort mate. you must sleep well after a solid week's training!

What! someone reads what I write...Bless Theres still the odd one going out to "stuff" and others.

Oddly mate I dont sleep terribly well on these sheiko cycles. CNS Rootage is partly to blame plus you get pretty ramped up eating big, training long and hard and generally you have to roll with the punches the dodgy russian deals out to you on a weekly basis. I wouldnt change it for the world though :twisted:

[Viking Power]

Good summary brother - great session on squats today 8) keep it up brother

[steak]

last nights squat...still more in the tank but will hang off to avoid peaking early

[SoaringSwine]

Depth hard to tell from the high angle. But it looked solid! Plenty more in the tank.

[bar-belle]

cheers Dave...feeling good with squats right now...just wish my bench were coming along as well...

Today

Prehab and stretching

Hits to tyre - 3 x20 with sledge hammer

Dislocations - 3x15

hamstrings partner stretches - 4 x 30 secs

quads - 2 x 30 secs

glutes - 2 x30secs

groin and inner thigh - 2 x30sec

IT band - 2x 30 secs

calves - 4 x30- upper and lower

wrists and forearms (for tendonitis) 4 x30 secs with partner stretch

Eats have been crackling along...

todays nutrition..

1. shake and banana (Early) then back to bed :grin:

2 12 egg whites, 2 cups oats, wheatgerm, yog, milk

3. 2 chicken breasts, 3 cups cooked pasta,1 cup grated cheese, veg

4. as above again with 1 litre choc milk

5. 5 wholegrain rolls, large chunk of roast beef, 1 litre choc milk

6. 1 tin of olive oil tuna, large cheese slices, celery salad, 1 litre trim milk.

to go...mass shake with PB sandwhich.

been 3-4 litres of water and 1 coffee too.

back onto 3-4 red meat meals tomorrow and weigh in. Hoping to be off the 137kg where I been stuck for a few weeks now.

[steak]

^^ oops used the girls login