Mind over Macros

[poos_n_wees]

Is violation a type of stretch? A google search of it violated my eyes :pfft:

1. 2 cups oats,1 cup berries, 1 cup yog, 1 cup milk,

12 egg whites 2 whole

50g P shake

2. Pork steaks - 400g

2 Cups rice

3.Wendys feed - 3 burgs, large fries, large coke

4. Fruit and shake

5. 300g mince, 1 cup veg, 2 cups rice, shake

6. 300g mince, 1 cup rice, 1 cup veg, 1 litre milk

7. 1 litre milk with 50g P shake, 1 PB sandwhich

A good day of eats again with a dozen KFC pieces along with the normal 6-7 meals...still going in fact. Shakes have been blended with added oats.

Wow, this is impressive :twisted:

[Big john]

PVC roller aka Violater :twisted:

[poos_n_wees]

PVC roller aka Violater :twisted:

Ahhhhhhhhh.. I get it now :pfft:

[steak]

PVC roller aka Violater :twisted:

Ahhhhhhhhh.. I get it now :pfft:

its a step up from the foam roller but like a foam roller its only really effective if done daily. We use 2 different size "violaters" the larger diameter one suitable for the upper back and large muscle groups. A hard softball too is a handy recovery tool for getting into the PF, delts, hips etc but it takes balls to use the ball in some areas :twisted:

[rimma]

Yo big fullah, cheers again for all your help this arvo, opened my eyes to a whole new world of pain

I have fresh motivation now to nail the techniques properly and smash some weights. 8)

[startinfromscratch]

Yo big fullah, cheers again for all your help this arvo, opened my eyes to a whole new world of pain

I have fresh motivation now to nail the techniques properly and smash some weights. 8)

visits to cbc always result in strength gains :nod: :nod:

[Big john]

Yo big fullah, cheers again for all your help this arvo, opened my eyes to a whole new world of pain

I have fresh motivation now to nail the techniques properly and smash some weights. 8)

:clap: :clap: :clap: awsome rimz

Yo big fullah, cheers again for all your help this arvo, opened my eyes to a whole new world of pain

I have fresh motivation now to nail the techniques properly and smash some weights. 8)

visits to cbc always result in strength gains :nod: :nod:

so true :clap: :clap:

[steak]

Good to meet you Rimma...1 word bro - PROCESS and you'll be right :nod:

[steak]

Week 10 Day 5 Recov/flex/mob

Violation -15 mins

Iron Cross GMs - blue bands - 50

Band Side Steps - blue band - 50 each

Band Knee Aparts - blue band - 50

Walking Knee Hugs - 50 each

Hiesmans - 50 each

Leg swings - 200 total

Roll into V sits - 50

Mountain Climbers - 30

Cat/Camel - 30

Light Flyes - 50

Dislocations - 50

Rotators - 50

Stretches - 15 mins

[steak]

Week 10 Day 6 Cond/flex/mob

Took yesterday off for some healing..Metal Militia Flu has me in its grip....delts and elbows are fried so used contrast, anti inflams and massage yesterday. Today feels quite a bit better so was back into active recovery.

Bike - 15mins - 90rpm

Blue band pressdowns - 150

Violation - 15 mins

Hard ball - 5 mins

Dislocations - 30

1 arm DB press - flat bench - 30

Chest taps - 30

Scare crows - 30

O/head lunge (holding keg) - 30

KB sumo squat - 30

Band Knee aparts - 30

Walking knee hugs- 50

Toe walk/heel walk - 50ea

Heavy stretches

Big week coming up.

[Old Bull]

Week 10 Day 6 Cond/flex/mob

Took yesterday off for some healing..Metal Militia Flu has me in its grip....delts and elbows are fried so used contrast, anti inflams and massage yesterday.

All sorts of flus around Bro, hopefully MM is one I wont get :pray: not going hard enough me.

[steak]

Week 10 Day 6 Cond/flex/mob

Took yesterday off for some healing..Metal Militia Flu has me in its grip....delts and elbows are fried so used contrast, anti inflams and massage yesterday.

All sorts of flus around Bro, hopefully MM is one I wont get :pray: not going hard enough me.

mmm...been fighting it off for a week but being at the apex of this cycle Im not surprised it got me finally. Plenty of ammo left bro and a heavy well fuelled bench session will be the first assault it will get :twisted:

[steak]

Last night was Week 11 Day 1

BW - 141kg

Warm ups

Violation - 10 mins

Dislocations - 30

Scap Press - 30

Drop Press - 30

Bench - Raw, med wide grip

2x10xbar

6x60

5x80

5x100

3x120

3x140

1x152.5 - PB again this week like the program suggested (10kg gain on bench so far and more in the tank yet as the vid shows)

Add shirt - Titan Fury 50, max grip

3x160 -3bd

3x170 - 2bd + carpet

3x175 - 2bd

3x180 - 2bd

1x185 - carpet - good clean lift (see vid)

5bd tricep terror med wide grip

5x165

4x175

3x185

2x195

1x200

1x205

Rev band bench - greens, med wide grip

5x170

2x185

1x192.5 - missed the lockout - fatigue

Good session. heres the vid

[Big john]

all lifts looked easy bro...even looked like u had more in the tank!!

[Viking Power]

Good work Damo 8)

[steak]

Good work Damo 8)

all lifts looked easy bro...even looked like u had more in the tank!!

Thank you men...Ive really enjoyed this program and with 2 weeks left to go I will be eager to complete it with a new PB and resume with fresh confidence and new numbers. The downside is my delts are fried, burnt, roasted and toasted, zizzed, whipped ...call it what you want...If it wasnt for the flex/mob/rehab work I do I dont think I couldve continued. Im a 20 year old in a 43 year olds body so I gotta look after it 8) :nod:

[steak]

Week 11 Day 2

Warm up

Violation - 10 mins

Light Stretch

Leg swings - 200

Hip Circles - 100

Squat - Raw

2x10xbar

6x60

5x100

3x140

3x140

3x180

3x180 - add belt and wraps

3x200

add suit - Cent 52

2x220 - straps down

2x240 - straps up depth marginal

2x250 - depth an issue again

Left out Pause Squats - delts aching by now

St Calf Raise - front squat harness

20x100

15x140

15x140

15x180

10x220

10x220

GHR

6x5xBW

Squats not going as well as I wouldve hoped today. Delts are sore and I felt I was being carried forward with the suit...adjusted legs a few times but just not right today. Suit is loose too...Might be time to get a SC 50

[Big john]

fiddy cent time!

[steak]

fiddy cent time!

600gr steak, 2 litres of milk, fish oil, crumpets with PB and vanilla ice cream in a 50g shake...I can make the 52 fit :twisted:

[Big john]

fiddy cent time!

600gr steak, 2 litres of milk, fish oil, crumpets with PB and vanilla ice cream in a 50g shake...I can make the 52 fit :twisted:

the MacSwole combo....would you like to upsize?

[steak]

Week 11 Day 3 Cond/Flex/Mob

Bike - 10 - fast/sprints - 10 mins with cruises at 90rpm

Violation - 15 mins

Roll into V sits - 3x10

Abductor stretch - 3x20sec

Mountain Climbers - 3x10

Groiners - 3x10

Fire Hydrant Circles - 3x10

Walking Knee Hugs - 3x10

Hiesmans - 3x10

Shoulder Saver - 3x20sec

Lumbar stretch - 3x20sec

Band Pec Stretch - 3x20sec

Band lat stretch - 3x20sec

Red band pressdowns - 200

Ate some bad food today 8)

[Big john]

did u bust out the Bucket?

[bar-belle]

Now that would be tellin

[Big john]

ill bring up some brownies next time if i remember :grin:

[bar-belle]

ill bring up some brownies next time if i remember :grin:

Which really means... I'll bring up the box the brownies where in with only a few crumbs left :pfft: :pfft: