Mind over Macros

[steak]

Week 8 Day 2

and I feel roasted...seriously, I nearly didnt train! Achey joints, sore knees, sore back...too much sitting round probably and not enough sled! :twisted: I backed off all GPP this week to rest up but I might do a little 2 moro for recovery :roll: stretching being a part of that still.

anyhoo I got into it (not that there was much to do) and by the time I got to the last few sets I was good to go for more but by then I was done :roll: What trickery is this Boris that you dish up to me at the 11th hour. I shall never have the measure of you nor figure you out... but you shall never beat me :twisted:

Warm ups

Bike - good fast spin to try and get some blood flowing - 10 mins 90rpm

Stretches - light - glutes, back, hammies, quads and calves

Keg arching 3x20 secs

Roller - 10 mins

Light GMs - 3x20

BB twists

Squat raw

10xbar

10xbar

3x60

3x80

3x100...only really hit depth here I was so tight :roll:

2x120

2x120

2x120

Squat - speed, briefs, belt and loose wraps - lowest box(good depth)

2x150

2x150

2x150

2x150

2x150

20 secs rest in between each set.

Stretched again and gapped it.

[steak]

Week 8 Day 3 - Test

Squat

10xbar

3x60

3x100

1x140

1x180 - add belt and wraps

1x205

add centurion 52

1x225

opener - 1x235

1x252.5

1x262.5 - long slow grind but no stalling

Bench

10xbar

3x60

3x80

2x105

1x120

add fury 52 - loosish

1x140 - 2bd

1x150 - 1bd

Opener - 1x160

add fury 50 tighter than its ever felt (hot day/growth?)

1x170 - lost groove/dumped on high belt

1x175 - touch/long pause/press - wobbled through triceps tansition but OK lift.

Deadlift

10x60

3x100

1x140 - add belt

1x180

1x210

Opener - 1x235

1x252.5

1x265 - missed, shot hips,fatigued, spat dummy

Total - 690kgs (1518lbs)

Round Up of cycle later

[Old Bull]

Week 8 Day 3 - Test

Squat

opener - 1x235

1x252.5

1x262.5 - long slow grind but no stalling

Bench

Opener - 1x160

add fury 50 tighter than its ever felt (hot day/growth?)

1x170 - lost groove/dumped on high belt

1x175 - touch/long pause/press - wobbled through triceps tansition but OK lift.

Deadlift

Opener - 1x235

1x252.5

1x265 - missed, shot hips,fatigued, spat dummy

Total - 690kgs (1518lbs)

Round Up of cycle later

Be pretty happy with 690kg Steak, :clap: :clap: Shot Bro, some good positives out of today. We all got throw our toys out of the Crib sometimes

Good set up for next year

Сила и Честь

[morattigirl]

:clap: Awesome Steak

[startinfromscratch]

your a hard man Jake Heke! well done bro.

[steak]

Bodypart training over xmas to work on some weakness and raw strength.

Day 1.

Chins - 5 sets

Chest supported DB Rows - 10x10

Bar shrugs - 8x10

Bicep curls - 8x8

Incline ab crunch - 5x15

[bob26]

Bodypart training over xmas to work on some weakness and raw strength.

Day 1.

Chins - 5 sets

Chest supported DB Rows - 10x10

Bar shrugs - 8x10

Bicep curls - 8x8

Incline ab crunch - 5x15

Dude the 60kg Olympic Bar Curls with good form are pretty impressive ! No weakness in those Biceps ! You will have a good peak in no time !

:grin:

just remember

"your body is a sculpture & you are are artist"

[Big john]

did u do the tinytrap special on the curls?

[steak]

Dude the 60kg Olympic Bar Curls with good form are pretty impressive ! No weakness in those Biceps ! You will have a good peak in no time !

:grin:

just remember

"your body is a sculpture & you are are artist"

I'll get them back up to 80kg soon. This body aint no sculpture bro its sheiko machinary that has gone into the shop for a few repairs. It will be back out working the yard in January :twisted:

John. No

[tinytraps]

Bodypart training over xmas to work on some weakness and raw strength.

Day 1.

Chins - 5 sets

Chest supported DB Rows - 10x10

Bar shrugs - 8x10

Bicep curls - 8x8

Incline ab crunch - 5x15

Meke workload. I take it bak hammys and overhead will be getting a fair bit of work?

[steak]

yeah bro. lots of GMs and overhead work coming up, squats twice a week, a mix of incline and flat bar and DB bench work, rows, GPP so all in all a busy wee schedule to tide me over the xmas break. High rep for a few weeks to start.

[steak]

Day 2

Bike -10mins 90rpm

rotator trisets - 3

Incline bench - 10x10

Flat DB Press - 5x8

Flat DB Flyes - light for stretch - 3x10

Tricep pressdowns - 10x10

Stretches - glutes, hams, calves, abductors and quads

[steak]

Day 3

Bike - 10mins-90rpm

Stretches - glutes, hammies, quads, calves and abductors

Squat raw - 10x10x120kg (50% of raw)

Good mornings - 5x8

Lying leg curl - 8x15

red band press downs - 200

stretches again

[steak]

Day 4 Cond/flex/mob

Modified Agile 8

Sled/Tyre step ups/Bike circuit - hard out for 10 mins non stop

Foam Roller: IT Band

Abductors :twisted:

Glutes (started with tennis ball but squashed it)

Roll over in V sits - 4x10

Fire Hydrant Circles - 3x10 each leg/each way

Mountain Climbers - 3x10 each side

Groiners - 3x10 with 3 sec holds

Static hip flexor stretch - 3x20 secs each side

Plate figure 8s - 3x10

Hits to Tyre - 3x20

[steak]

Week 1 Day 5

Bike - 10mins - fast spin

YTWLs - 3x3

Rotator Trisets - 3x12

Dislocations - 3x12

Bench Raw, wide grip

10xbar

10x60

10x80

5x100

5x100

5x100

5x120

5x120

5x120

Incline DB Press

10x30s

10x40s

10x40s

10x40s

Standing DB Press light

8x10x25kg DBs

Side lat raise

4x10x12kg DBs

Close Grip bench

10x80

6x100

6x100

6x100

6x100

6x100

10x80

10x80

10x80

Stretches - Adductors, Hams, Quads, Calves, Lower back, chest and delts

Long session but loved the volume.

Eats going well and weight sneaking up again.

[Big john]

loveing that volume bro, solid...mean CG benching too

[steak]

Week 1 Day 6

Warm ups

Bike - a fast 10 mins

Light stretches

Light squats - 20xbar

10x60

10x100

10x120

Squats Raw

3x140

3x140

3x140

3x160 - add belt and wraps

3x160

3x160

3x180

3x180

3x180

4x200

4x200

Good Mornings - light, to flush back, hams etc

6x60

6x60

6x60

6x60

6x60

Abs

Barbell twists - 3x20x60kg

Incline crunch - 3x20+20kgs

Stretches.

Another recovery day to finsh the week 2moro.

Eats Cutting Diet

1. 5am - PB sandwhich and mass shake

2. 8am - 12 egg white, 3 yolks, 3 cups oats with milk and yog

3. 11am - 300gr chicken breast, 2 kumura, 1 med spud

4. 2pm - 500g mince patties, 2 kumura and 1 spud

5. 5pm - 300gr chicken breasts, 2 kumara and 1 spud

6. 7:30pm - mass shake - 4 scoops cytogainer, 1 tin peaches, 2 cups oats all blended up and then a snack log.

7. Soon - 1 tin tuna in olive oil and 1 cup rice with veg.

Supps - shakes, 12 fish oil caps, 1 multi and 1000mg vit c

[steak]

Week 1 Day 7

Simple 6 and Agile 8 combo

Foam roller - glutes, hams, quads, IT band, abductors, axilla, upper and lower back

Shoulder saver stretch - 3x30secs

band pec stretch - 3x30

lat stretch - 3x30

dislocations - 3x30

Roll into V sits - 3x10

Fire hydrant circles - 3x10 each way/side

Mountain climbers - 3x10 each side

Groiners - 3x10

Static hip flexor stretch 3x30secs

Keg arching - 3x20 secs

Red band pressdowns - 200

bicep stretch - 3x30secs

ahh thats better :nod:

Good volume week. 2nd day of squats was good. fast 200s to finish. Left the deads out this week but they are back next week with some reps.

Bench felt strong too.

A 21st to go to tonight with a cavery and then Bobs wedding on sunday ...that bugger had better have seated the boys near the cavery there too

[leggirl]

Hi there nice to meet you yesterday was a fantastic day enjoyed by us, left msg with your lovely lady and you also love to come up to cb 1 day and do casual to support the awesome vision you guys have! go the powerlifters!!! Marcelle

[steak]

lol..nice to meet you and A. as well chick. love ya style and youd fit in with our mob no trouble at all. The doors always open!

Quote of the day:

"Do you train legs?"

"Ahh I've justed started cos I have a sore ..."

"What! Get in the squat rack boy!"

Gold :grin:

[steak]

Week 2 Day 1

Push/pull

Warm ups

Simple 6

Bench

20xbar

10x60

6x75

5x90

4x105

3x115

2x120

2x130

2x130

3x120

6x105

10x90

Chest Supported DB Row

8x10x40kgDBs

Incline DB Press

8x10x40kgDBs

Overhead Cable Pulldown (Hammer Grip)

8x10xstack(150kg)

DB Flyes

5x10x10kgDbs

[HumanPerformance]

Hi there nice to meet you yesterday was a fantastic day enjoyed by us, left msg with your lovely lady and you also love to come up to cb 1 day and do casual to support the awesome vision you guys have! go the powerlifters!!! Marcelle

Yes was awesome to finally meet you big guy! Enjoyed our conversations on training alot :nod:

[steak]

Yeah bro...how come they put me at the naughty boys table...such a long walk to the buffet

Week 2 Day 2

Warm Ups

Bike - fast spin 90rpm 10 mins

Foam roller - glutes, quads, hams, IT band, lower back

Light GMs - 3x15x60kg

Squat

10xbar

10xbar

6x60

5x100

4x140

3x160

5x180 - add belt and wraps

5x180

5x180

Good Morns

10x60

10x80

5x100

5x100

5x100

Lying Leg Curl

8 x 15 x stack

Stretches again. Was muggy as up here today. I looked out the door after a shower of rain and the driveway was steaming. Fans on full noise.

[Big john]

97% humidity brah, shiiiiiiiit

[Gym rat]

It was also mugy down my way as well and there was also a shower as well plus the roads were steaming after the shower which looked cool with steam coming off the roads