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Mind over Macros

steak

By steak
in Workout journals

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red machine Senior member

red machine

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very impressive big man!

just looking back at the start of your journal just before.

I can't believe how much you have grown!

:clap:

haha sure is some great change ups there alright....from pencil neck (big) to big solid dogg!!! 8) :clap: :clap:

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steak Veteran member

steak

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Porky Pig gets back under the bar

BW - 141kg...will knock this back a bit

Had 4 days off and it was driving me ..and everyone else... mad. Feel refreshed, pain has subsided in the elbows (been rehabing them hard) and knees feel OK but will keep up the rehab a bit longer then switch to a maintainence dose. Been doing some flex/mob work in the down time and this feels as good as ever. Fishing has been good too. 8)

Will settle back in pretty quick and then start...Id say in about a week - 10 days on an equipped version (is taking some thinking and working out) of what I have recently finished...this time in a shortened version of about 12 weeks I think....still a work in progress.

Started out today...

Bike 10 mins - fast spin

Mobility Drill - 15 mins

Squat - to box (as target)

10xbar

10x60

10x100

6x140

6x140

6x140

5x160 - belt

5x160

5x180 - belt/wraps

5x180

felt easy

Bench

10xbar

10x60

10x80

10x100

10x120

5x130

5x130

last reps were tougher

St calf raise - front squat stance

15x100

15x100

15x140

15x140

Tricep press down

5x10x75kg

DB Flys supersetted with close grip DB press

3x10x20kgDBs

Stretched

Nice to be back...others think so too :lol:

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steak Veteran member

steak

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Week 1 Day 2 - assist phase

Warm up

Mobility drill +

GHR - 3x10xBW

Pulldowns

10 sets - various handles x stack plus 2 chains

BB Row

5x5x100

1 arm BB Row

10x1plate

10x2P

6x3P

6x3P

4x4P

4x4P - grip failing

O/head press

10xbar

10x60

10x60

10x70

10x70

Side lat raise

4x12x15kgDBs - seated

DB curls

4x12x15kg

Rehab - elbows

redband pressdowns - 200

overhead cable ext - 100

1 arm band stretch - 3x20sec hold

stretches

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steak Veteran member

steak

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hey steak...

you've got on 'what i brought today....' page 1

that you got some test boosters la norteen heavy weight 2

any good?

tryed any good test boosters? other than zma

NHW2 - naa bro ...did nothin

Tried Isatori Test Booster and bloods showed an increase in test. have also used a natropaths tribulus product too and although I didnt have any tests taken i fely it too made a little difference..placebo effect? who knows. there is no silver bullet ...just hard work, good rest and good nutrition

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Optimass Veteran member

Optimass

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Nice job big fella - saw the vid on FB last week - you got me on squat and DL at the moment. Will make me push harder on squats this afternoon. 141kg ... "nirvana"!

...just hard work, good rest and good nutrition

.. so true .. so true.

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steak Veteran member

steak

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Nice job big fella

Thanks bro..its a work in progress. I want 260 raw for squat, 160 raw for bench (but would settle for 155 providing I get some solid 25kg+ from the shirt and 275 raw (600lb) from my dead. Im hoping this will come together this year allowing me to set myself up for the stiff competition in my age/weight class the following year. its a marathon - not a sprint 8)

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steak Veteran member

steak

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Day 3

Mobility Drill

+

GHR - 3x10xBW

Deadlift - conv, raw- to 70%

10x60

10x100

5x140

5x140

3x180

3x180

3x180

lower back still feels tired from Test day

Landmines - got a new attachment form the bar to slide into - too meke

4x20x20kg :twisted:

Rack Pulls - just below the knee cap - will lower these over time

10x100

6x140

6x180

3x200 - add belt for recovery

3x200

3x200

Shrugs -hold for 3 sec and squeeze

3x8x140kg - hook grip

GHR - another 3x10xBW - pause/squeeze 3 secs

Rehab really having to work at this now. Will be icing and using contrast daily before starting the equipment. I am a bit dubious about starting heavy with this ongoing issue even though its getting a little better. Time and rest is what it needs...but it probably wont get it as long as I can hold it at bay

DB Curls - 100

Hammer curls - 100

both with 12.5kg DBs

red band pressdowns - 200

ice 15mins

heat 15 mins

ice 15 mins

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Viking Power Veteran member

Viking Power

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Nice job big fella

Thanks bro..its a work in progress. I want 260 raw for squat, 160 raw for bench (but would settle for 155 providing I get some solid 25kg+ from the shirt and 275 raw (600lb) from my dead. Im hoping this will come together this year allowing me to set myself up for the stiff competition in my age/weight class the following year. its a marathon - not a sprint 8)

Yeah good goals Damo.... we are both looking at about the same numbers expect bench I need a little more I think but the rest sounds about right good hunting see ya soon mate aka Porky.

VP

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steak Veteran member

steak

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Nice job big fella

Thanks bro..its a work in progress. I want 260 raw for squat, 160 raw for bench (but would settle for 155 providing I get some solid 25kg+ from the shirt and 275 raw (600lb) from my dead. Im hoping this will come together this year allowing me to set myself up for the stiff competition in my age/weight class the following year. its a marathon - not a sprint 8)

Yeah good goals Damo.... we are both looking at about the same numbers expect bench I need a little more I think but the rest sounds about right good hunting see ya soon mate aka Porky.

VP

Porky Powah needs some time in the NXG bruva....gonna start easin into the loose fury or maybe the loose katana (whichever doesnt flare the elbow up :roll: :lol: ) and slowly tighten it all up...will be looking forward to you and I busting it out when you back up. The timing is pretty good too bro...shes a bit cooler on the gym floor in the evenings now...was murder in the gear when it was hot. Lets smash this wide open :twisted:

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steak Veteran member

steak

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Week 1 Day 1 of the auto reg sheiko hybrid

start weight - 141.5kg - this will drop once I get going

warm up

light mobility stuff - hips mostly

+

dislocations

rotator trisets

band pull-aparts -blue band

drop presses

Bench - raw, max grip

10xbar

10x60

5x80

5x100

5x120

5x120

3x130

3x130

3x130

3x130

3x130

3x140

3x140

10x100

DB Flyes

3x10x12.5kgDBs

and that was it...leaving speed, boards and direct tricep work out for a few days to let the elbow have a rest...its feeling a little better so dont want to take a step forwards and 3 steps backwards.

Should be ready to launch a staunch assualt over the next few sessions on the assist work and then move into gear once it feels right.

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