Mind over Macros

[startinfromscratch]

nice shoes 8)

[Big john]

nice shoes 8)

and thats how the harem started....

[steak]

Week 4 Day 3

Warm ups

dislocations - 3x20

YTWLs - 3x3

Rotator trisets - 3x10

Bench - raw, raw grip width

10xbar

10x60kg

3x75

3x90

2x105

2x120

2x120

2x127.5

2x127.5

2x127.5

Deadlift - conventional

10x60kg

6x100

3x140

3x160

3x180

3x200

2x220

2x220

No belt at all.

Close Grip Bench

10x60kg

3x80

3x90

3x105

3x105

3x105

3 Board Press - med grip - Raw

6x120

6x120

6x120

6x120

6x120

Rehab - red band pressdowns -150

Knees - blue band - 100 each way

[Big john]

EPIC brah i loled!...still a beasty of a setup

[steak]

Week 4 Day 4

Warm Ups

Sled x Driveway x 8 x 40kgs on sled - forwards, backwards, lunges, and jog

Light GMs - 3x20

Stretches

Squat - Raw, no belt or wraps

10xbar

10x60kg

3x100

3x120

3x140

2x160

2x160

2x160

Speed Squat

150kgs + Green band just unloading on low box - 8 sets of 2

Bench - raw, med grip

warmed up with a rotator triset - felt light as so next week will up the DB weight

10xbar

10x60

3x75

3x90

4x105

4x105

4x105

4x105

Speed bench

70kg + red band wrapped around bench to bar

8 sets of 3 with 10 secs rest in between.

DB Flyes - 4x8x10kg DBs

Good session...felt like I was tired but the weight was easy and I stuck to the program despite the light work

Weekly Scoreboard

A really good week. No lows at all come to mind otherthan the usual tech issue here and there or a sloppy rep but even these habve been few and far between.

Squats - Im hanging for some work here as its all very comfortable...I almost miss the nose bleeds but with test next week and an outing in the tight suit I will get to give it a big nudge. Keen to see where Im at.

Bench - been some good volume (havent had a look at the vol calcs yet but thendelts are feeling it - Poundstone will sort it) and I havent missed a rep and the set up feels right although Im toying with the foot placement here and there and Im yet to find anything better than what Ive got...it aint broke so its hard to fix.

Deadlift - only the 1 conventional pull this week so i rounded up from 210 to 220kg and pulled raw doubles twice with no belt. these were easy so Im feeling on track.

One of my best weeks yet. Injuries slowly healing so Im thinking I will be able to avoid any more...some of the troops are thinkin I should lift at the WBOP.

[bob26]

shit you are looking lean today man 8)

[steak]

Thanks. I have reduced my sodium intake...see

[bob26]

25: SODIUM

Sodium occurs naturally in many foods and is also added in the form of salt or other sodium-containing substances. Common salt or table salt is a chemical compound of sodium and chlorine and is called sodium chloride. The sodium content of food has important implications for health. Salt contains about 40 per cent sodium, and a teaspoon of salt, which weighs about 5 grams, contains about 2 grams of sodium.

Rock salt and sea salt are almost entirely sodium chloride, with only traces of other elements (minerals). In contrast to pepper, which loses flavour once ground, there is no advantage in freshly grinding salt prior to its use. Iodized salt contains about 0.03 milligram of iodine per gram of salt. It is intended as a supplement for people whose diet is deficient in iodine. Recent findings in the U.S.A. indicate that the level of iodine in the diet has increased and that the widespread use of this salt is unnecessary.

Varying amounts of sodium are added to food, but not always in the form of salt. Common food additives, such as baking soda, some preservatives, and monosodium glutamate (MSG), also contribute to the total amount of sodium we consume.

SALT AND HIGH BLOOD PRESSURE

Probably one-fifth of the population, because of genetic predisposition, may be increasing their risk of high blood pressure (hypertension) by having a high intake of sodium. People who have a high intake of sodium have a high incidence of hypertension and stroke. High blood pressure is rarely seen in those who consume less than 1.2 grams (1200 milligrams) of sodium per day. In Australia, on the other hand, where the sodium intake can be in the region of 4 to 8 grams per day, about one in five adult Australians has high blood pressure. Salt is not necessarily the only important factor leading to high blood pressure, but in some cases it is. There are sound reasons why Australians should reduce their sodium intake. But sodium is an essential nutrient, and we need a certain amount for normal body function. A safe intake is considered to be between 0.9 and 2.3 grams of sodium per day, although in special circumstances, such as excessive sweating and diarrhoea, higher levels may be needed.

There is usually no need to increase salt intake in hot climates to avoid cramps, fainting and other symptoms because the body's hormones will adjust over a few days and conserve body sodium. Excessive heat presents other risks and should, in any case, be avoided.

HOW CAN WE CONTROL OUR SALT INTAKE?

Some people find it hard to reduce their intake of sodium. We all have the ability to taste salt, but the extent to which we like our food salted can be modified by experience. The amount of salt we consume cannot be wholly controlled by the moderate use of the salt shaker at the dinner table. This use only accounts for about one-third of our daily intake. Up to half of our salt intake is from processed food, with the balance occurring naturally in food and water. The amount consumed in processed food is difficult to control, although with highly salted foods, taste is a reliable guide. Some items that do not taste highly salted can contribute significant quantities of sodium to our diet because of the amounts we consume. Examples include bread, tomato sauce, and cakes and biscuits. Many 'take-away' foods, such as fish and chips, hamburgers and Chinese food, are highly salted. Bottled mineral waters can contribute a significant amount of sodium. An indication of sodium content is usually given on the label.

An increase in potassium intake seems to offset the adverse effect that sodium has on blood pressure. Foods that contain significant amounts of potassium and also low levels of sodium are fresh and frozen fruits and vegetables. But there is no justification for the unrestricted use of potassium salts as substitutes for sodium, as this would present new problems. Potassium supplements and salt substitutes can be potentially hazardous to health and should only be used under medical supervision.

SODIUM INTAKE (recommended)

Adults:

0.9-2.3 grams

Stick between these ranges and you will be fine man

The Top Twelve Menu Words to Avoid, and Other Tips for Making it Through a Restaurant Meal Without Falling into a Sodium Trap

These tips for keeping a low sodium diet when eating out will help you chow down at your favorite eatery without watching you scale or your blood pressure spin upwards. Eating out can be tough for someone on a low

sodium diet, because restaurants know that sodium makes food taste better, and tastier dishes mean happier customers. Most of these diners just chow down on sodium heavy foods, and don’t make the connection that the cost of the fun is a few extra pounds. The good news is that, with a little bit of education, you can learn to avoid the biggest traps when dining out, so that you can stay on a heart healthy, waistline reducing, low sodium diet without depriving yourself of the pleasure of your favorite restaurant. Learn to order smart and eat smart with these tips for keeping a low sodium diet when eating out.

Avoid The Dirty Dozen

If you’re concerned with keeping a low sodium diet when eating out, you’ll need to learn to order smart. The good news is, it couldn’t be simpler to learn to avoid the foods that are most likely to wreak havoc on a low sodium diet. Keeping a low sodium diet in a restaurant means avoiding the temptation to order any dish on the menu that includes one of these twelve “dangerous” terms. Get to know the list: pickled, marinated, smoked, barbequed, smothered(in sauce), teriyaki, soy sauce, broth, miso, gravy, bacon, and of course, salted or salty. Even if you do absolutely nothing besides steering clear of these code words for high sodium, you’ll greatly improve your chances of keeping a low sodium Watch Out For The Shaker

This tip for keeping a low sodium diet when eating out couldn’t be simpler. A low sodium diet is, quite simply, a diet that is low in salt. If you’re worried about keeping a low sodium diet, do yourself a favor when you’re eating out and avoid using the salt shaker. Make sure you take a few bites before you automatically give in to the shaker habit. Chances are, the meal you’re about to enjoy doesn’t really need an extra dash of sodium, and once you’ve let a few bites melt in your mouth, you’re likely to realize that the chef has already seasoned it adequately. This means letting the salt shaker stay in its spot on the table, and keeping to your low sodium diet. If your food isn’t satisfying on its own, read on to learn how to substitute other flavors for salt.

Careful With The Condiments

Ordering smart is the most important step of keeping a low sodium diet in a restaurant, but to really stay on course you’ll need to learn how to treat the food once it gets to your table. One of the common roadblocks to keeping a low sodium diet when eating out is the easily forgotten sodium content of condiments, sauces, and dressings. Sauces and salad dressings exist to add extra flavor to a dish, and that extra flavor often comes from salt, so if you’re on a low sodium diet, make it a rule to order dressing or sauce on the side, and use it sparingly. Dressings and sauces are almost always the most sodium intensive parts of a restaurant meal. Condiments are another common trap for anyone on a low sodium diet. All too often, a prepared condiment like ketchup, mustard, or tartar sauce, waits to trip up the diner who slathers these salty items onto his or her meal without thinking twice about the sodium content. Most prepared condiments are very high in sodium, and are the enemy of anyone committed to keeping a low sodium diet. Read on to learn about a few healthy alternatives to these sodium packed garnishes.

Substitute For Salt

Of course, simply avoiding salt and condiments isn’t a great tactic for keeping a low sodium diet if it means you’ll be eating a bland meal. No matter how devoted you are to keeping a low sodium diet when eating out, you never need to deny yourself a tasty meal. If your dish does need a little extra boost in flavor, there are plenty of alternatives to salt that are great for anyone on a low sodium diet. Try a squeeze from a fresh lemon wedge, a few dashes of pepper, or a sprinkle of chopped fresh herbs. If you’re worried about a strange glance from the waiter when you request a side order of lemon or raw chives, you can always keep an emergency flavor pack in a Ziploc in your bag so that you’ll have what you need with you at all times. This little bit of advance planning can prove key to keeping a low sodium diet when eating out.

Hope this helps you out man :pfft:

[steak]

End of week 4 and day 5 of training

Conditioning

40kg sled - 400m fast walk

3 times up and down the hill behind gym, gorse and all

attached a 30m rope to sled with a 20 on it - overhand rope pulls x 6 - 180m

mean blowout for 25mins non stop

Assist

Back inside for supersets of:

Barbell Shrug- 140kg

Side Lat raise

Lat pulldown - stack + 20kg chains draped over it

DB front raises

Underhand grip close grip pulldown - stack + 20kg chains

Bicep Curls

Blue band pressdowns - 75sx 3

Hits to tyre - 3x30

Rollen swollen after that lot.... rest day 2mora

[steak]

Week 5 Day 1

BW - 135.6kg

Little deload ...a few warm ups then

Squat - raw no belt or wraps

3x100kg

3x120

3x140

2x150

2x150

2x150

Bench Raw and after a few warmups

3x75

3x90

3x105

2x115

2x115

2x115

[nate225]

Keep it going Damian!

Whats the med/long term goals?

[steak]

Keep it going Damian!

Whats the med/long term goals?

Thanks bro...goals are written in your first sentence...keep it going!

I need a bigger total to be anywhere near competitive next year or year after so its down to putting in the yards now and making it so.

[steak]

Week 5 Day 2 - Test (90-95%)

I may have made a bit of a mistake tonight (actually I did) but I tested both Raw and Equipped which left me rooted at the end but Im not too concerned as I've had a good run of it.

Warm ups

Band knee rehab

Light squat reps and then stretching

Squat

6x60kg

3x100

3x120

2x140

2x160

2x180 - add belt and loose wraps

1x200 - tightened wraps

1x220

add centurion 52 RS

1x220

1x240

Both goals met. Raw was fast and felt good and the 240 flew up although a bit more weight would have helped with a more convincing depth. Suit is tight and Ive grown since I last wore it cos I need to turn it inside out and use plastic bages to get the thing on. I could have done with the legs being up a bit higher.

Bench

rotator triset - 3x10

dislocations - 3x20

10xbar

6x60

5x80

3x100

1x120

1x130

1x142.5

add fury 50 and RPM wrist wraps

2x160 - 2 board

1x170 - 1 board - easy and fast.

Both goals met. Shirt feels good and I couldnt have got 170 to touch. When I took it off I could see that one sleeve seam was a bit out and the welts were minimal. If I can put a few kgs on over summer I think a good bench could come from it.

Deadlift

6x60

3x100

3x140

2x180

1x200

1x220 -added belt

1x245 - missed it - shot the hips early... which surprised me as last week I pulled 220x2x2 raw with no belt and they were fast and easy and Ive pulled a fast easy raw 250 3 months ago in competition. Presuming I was too fatigued..which Im feeling, so left it there and had a 1500 calorie shake entree to the roast chicken and 3 large kumura I ate next.

LMAO..last week I mentioned I had never missed a sheiko rep which I think is how it should be but then again Ive never tested raw and equipped on the same night...got it on vid so will have a look and post it later. A good session despite being too tired to pull well.

[startinfromscratch]

nice work cuz.

sending you a pm :wink:

[Big john]

nice work cuz.

sending you a pm :wink:

cyb0r

[steak]

nice work cuz.

sending you a pm :wink:

vijajay 8) ...see you next week bro :wink:

[steak]

Week 5 Day 3

Warm up

Sled +20kg - 5mins forwards

Sled + 40kg - 5 mins forwards

Sled +40kg - 3 mins backwards

Stretches - 10 mins

Squat - raw no belt or wraps

10xbar

10x60kg

3x100

3x120

2x140

2x140

2x140

Speed Squat - briefs, loose wraps and belt - low box (good depth)

All against green bands which deloaded at box

3x100

3x140

2x150

2x150

2x150

2x150

2x150

2x150

Bench

Dislocations - 3x20

YTWLs - 3x3

10xbar

3x80

3x100

3x115

3x115

3x115

3x115

3x115

Speed Bench - raw, med/wide grip, red bamd wrapped round bench and bar

3x70 x 8 sets with 10 secs rest between sets

DB Flyes 3x10x10kg DBs

Weekly Round-Up

Been another good week even with the fatigue getting me. Itsb getting me at the right time though as its been a busy workload with 4 days training plus a day of hardcore GPP and anotherv of assist work and rehab/prehab/maint.

Squat - the 220 raw felt easy and the 240 in the tight suit was good too. Happy with how its shaping up.

Bench - Plenty of volume still along with speed work so the delts are a bit fried and the elbows need constant rehab work but overall its going pretty good and I feel like Im in for a 5kg gain..maybe more.The shirt isn just so new to me but Im really starting to get to know the fury quite well with 170 poping off a low board really easily and Im looking forward to a good push at the end.

Deads - missed a lift at test day but I was shagged and I know i cann get it easily on the right day so Im not toooo phased although it did come as a surprise that I was so tired and I was a bit angus at it but like the old saying goes...."the voice of courage is not always a roar. It is also the quiet voice that says come back and try it gain"

Eats have been good and I scored some new Salter scales for the gym that seem to be more accurate than the old spring jobbies. Im hanging in at 135kg for now with a 20% BF.

GPP and assist 2moro, rest on sunday.

[bob26]

Week 5 Day 3

Warm up

Sled +20kg - 5mins forwards

Sled + 40kg - 5 mins forwards

Sled +40kg - 3 mins backwards

Stretches - 10 mins

Squat - raw no belt or wraps

10xbar

10x60kg

3x100

3x120

2x140

2x140

2x140

Speed Squat - briefs, loose wraps and belt - low box (good depth)

All against green bands which deloaded at box

3x100

3x140

2x150

2x150

2x150

2x150

2x150

2x150

Bench

Dislocations - 3x20

YTWLs - 3x3

10xbar

3x80

3x100

3x115

3x115

3x115

3x115

3x115

Speed Bench - raw, med/wide grip, red bamd wrapped round bench and bar

3x70 x 8 sets with 10 secs rest between sets

DB Flyes 3x10x10kg DBs

Weekly Round-Up

Been another good week even with the fatigue getting me. Itsb getting me at the right time though as its been a busy workload with 4 days training plus a day of hardcore GPP and anotherv of assist work and rehab/prehab/maint.

Squat - the 220 raw felt easy and the 240 in the tight suit was good too. Happy with how its shaping up.

Bench - Plenty of volume still along with speed work so the delts are a bit fried and the elbows need constant rehab work but overall its going pretty good and I feel like Im in for a 5kg gain..maybe more.The shirt isn just so new to me but Im really starting to get to know the fury quite well with 170 poping off a low board really easily and Im looking forward to a good push at the end.

Deads - missed a lift at test day but I was shagged and I know i cann get it easily on the right day so Im not toooo phased although it did come as a surprise that I was so tired and I was a bit angus at it but like the old saying goes...."the voice of courage is not always a roar. It is also the quiet voice that says come back and try it gain"

Eats have been good and I scored some new Salter scales for the gym that seem to be more accurate than the old spring jobbies. Im hanging in at 135kg for now with a 20% BF.

GPP and assist 2moro, rest on sunday.

loving the volume :nod:

[steak]

...thats low volume bro...was less than 2 hours. real volume starts at 3 hours :twisted: You better bring a note...your absence was noted :wink:

[bob26]

...thats low volume bro...was less than 2 hours. real volume starts at 3 hours :twisted: You better bring a note...your absence was noted :wink:

3 hours :shock:

Club Physical today for a WOF :pfft:

Anyways, you gonna do a summer cut man? \:D/

[steak]

Wash your mouth out! Quite the opposite really..its BBQ season an I love BBQ

[bob26]

Wash your mouth out! Quite the opposite really..its BBQ season an I love BBQ

BBQ at mine tomorrow night, Bring a steak or two. We will sort the salad & carbs

[steak]

Todays conditioning/assist work at 50-60%

Sled

Hammer grip pulldowns - stack+chains - 4x10

Dumbell rows - 4x10x50kgs

Barbell row - 4x15x60kg

Standing DB Press - 5x10x25kgDBs

Side lat raise/rear delt fly superset - 4x10-12

Barbell shrugs/Bicep curl superset

Abs

Rehab work with bands/stretches - 20 mins

[startinfromscratch]

Barbell shrugs/Bicep curl superset

Abs

do you want a bunch in da teefs?

[steak]

'cuse please. can i use da jandals