Mind over Macros

[soundsgood]

Stretched, ate a donut and custard slice, knocked over a shake with 1.5 cups of oats blended in and headed for the cave to eat red meat and a litre of Wendys frozen yoghurt with naughty toppings. That should help recovery :twisted: :nod:

And this is why I question why I am a bodybuilder instead of a powerlifter. You don't know how good you have it bro :grin:

[steak]

yea but sadly this cant continue forever but it serves a purpose for now. One day soon I'll lean it all out...thinking 150kg has a nice ring to it for a starting point

[steak]

Week 7 Day 6 - recovery phase

Warm ups

Landmines - 100

Mobility drill with landmine attachment and bar...rows, one arm press etc

Band Rows

2 green bands attached to top safety rail on powercage and passed under the lower and pulled through the cage to the other side where rowed. Each set we upped the safety rail a hole until I got to the top of the cage...stacks of tension. Each last rep was held till failure.

10 sets of these with progression...back was parmped 8)

Cable Pulldowns - hammer grip

10x105

4x10xstack - no tendon pain at all. Awesome!

Standing OHP - strict - no push pressing

10xbar

10x40

10x60

5x5x80

Bicep Curls - ezi curl bar - mixed up wide with narrow

6x8 just cautiously mucking round really but went for a failure set to finish. Again no pain ...more just a slight dull ache at the injury.

Went you go I go with a guy for 3 sets to failure on a ligt weight..25-30 reps sort of thing till I was done and paaarrrrmmmed. Was fun for a change. 20" by christmas

[Big john]

^^ im guessing there was some posing done after all this paaaaaaaaaaarmp!?

[steak]

^^ im guessing there was some posing done after all this paaaaaaaaaaarmp!?

no

[steak]

Week 8 Day 1 - Recovery Phase

Injury is "feeling" a little better but it has changed the way I work and the grip on that arm has an issue. My wall slide test has got a little better but still a long way to go so far as mobility goes. Its crazy to see how its affected things. Grip on the squat bar is one area Im really focusing on along with better shoulder mobility..the 2 go hand in hand in this instance anyway.

Progress with the rehab has been pretty good for it I think judging by how the day to day ache has gone and I can now do light curls pain free and are back to very light rows, deads, pulldowns etc. Heavy benching has had little effect other than Im a little behind where I wanted to be although pretty close to the raw goal I set for the year already. Sadly deads will be a complete restart. Squat is going well.

Anyhoo...weighed in as its day 1 again - 143.6kg

Warm ups

Sled +40kg - 300m - fast walk/backwards and forwards

Mobility drill - hip focus

Squat - raw to just over 80% this session as I was at 95% last week with a 247.5 raw single

10xbar

10x60

6x100

6x140

6x185

3x205 - add belt/wraps

3x205

3x205

Box Squat - low box, wider stance, speed work

3 x 140kg+20kg chains

3 x 140+30C

5 x 3 x 140+40c - fast/ 1 min rests

St Calf Raise - front squat harness

20x60

10x100

10x140

10x180

10x220

10x260

SLDL - 5 x 6 x 60kg

Arm Rehab - light

hammer curls - 50

Pronations - 50

wrist curls - 50

2 sets of 21s - 30kg

Good session and enjoyed the speed work off the box.

Have started to cycle calories again....more for a change than anything else but I do like how my body reacts. Should gain a little for it.

[steak]

Week 8 Day 2 - yesterday...Took Wes over to Hells Driveway with a sled, a 20kg plate and 2 green bands..... he looked at me and said "you wont be doing much damage with this little lot!"

Needless to say when we got there and he saw the rocks they had dug and the big pine poles they were using as part of a retaining wall he changed his tune. I demoed the circuit as each lap changes and any running was done towing me with 2 green bands...good wee blowout for me and after Wes had done 35 mins (7 circuits) he was going all grey n shit so i made him drag the sled home. I got back soon after (stopped to chew the fat with a milf) and Wes was hiding in the corner...literally on hands and knees, dripping sweat in the corner!. .....I took pity and helped him with his bench set up

Today was Week 8 Day 3

Sled + 40kg - 300m

Hits to tyre - conans 3x20

- hits to small tyre all round the carpark - 40

- ab focus - 3x20

Mobility drill - 5 mins

Deadlift - conv, raw, mixed grip (o/hand for injured arm)

10x60

5x100

5x120

5x140

5x160

5x180

3x200 - add belt

3x200

3x200

1x210 - will add weight here for the next few weeks to test the waters and move on if its feeling good. Felt OK tonight.

Close Grip Bench

10x60

5x100

5x112.5

5x112.5

5x112.5

5x112.5

5x112.5

been adding weight to these for weeks and they feel good. tendonitis plays up a bit on lockout but Im frantically rehabbing shit left right and centre

Rack Pulls - from lower knee cap

3x100

3x140

3x180

3x220

3x220

3x220

Hammer Grip Incline Close Grip DB Press

3x8

Blue band pressdowns - 250

Knocked over a bunch of caffeine pills today.....nutZ! :roll:

[steak]

Week 8 Day 4 - assist work

Sled + 40 - 200m

+ 40 + a kid - 200m

Violater - 10 mins

Light Mob drill - 5 mins

Chest supported DB Row

8x30

8x35

8x40

8x45

8x45

8x45

8x45

Pulldowns - hammer grip

4x10xstack

bar shrugs

8x100

8x140

8x180

8x220

8x220

8x220

Seated DB press - kept light, tendonitis flaring

3x8x25s

3x8x30s

Side late raise

10x12.5

10x12.5

8x20s

8x20s

8x20s

Bicep curl

3x8

Blue band pressdowns

200

Cool day with most prizes in for the CBC 3 lift, certificates printed, trophies here, club tees and hoodies arrived, fresh batch of turbos in and out, KFC for lunch and a gift basket full of treats and power tucker from my next up and coming junior...the Pitbull 8)

[Big john]

Cool day with most prizes in for the CBC 3 lift, certificates printed, trophies here, club tees and hoodies arrived, fresh batch of turbos in and out, KFC for lunch and a gift basket full of treats and power tucker from my next up and coming junior...the Pitbull 8)

mint bro!

[steak]

Week Day 5 - recovery phase

Trained with Cory and Traps - great vibe with a couple of other guys doing the mutant circuit 8)

Did a body comp check today - came in pretty good

BW - 142kg

LBM - 118kg

the other bit was fat

Sled - 1km road walk - 50kg :twisted: Legs were burning up and the heart was chuffing good!

Violater - 10 mins

Stretches - 10 mins

Agile 8 and other mobility work - 35 mins

Arm rehab - 20 mins

Yelling at Cory and Robbie - 10 mins

Not seeing much return for effort on the shoulder flex work Ive been doing for 2 weeks - wall slide test much the same so far. Will look into upping my game here this week and next. may just ease off the training and enkoy a bit of a break as we come up to the CBC Open...its been 8 weeks on the trot and Ive got to fit in making a fishing TV show sometime before then too...we'll see how we go as I hate breaks.

[Optimass]

Yelling at Cory and Robbie - 10 mins

[Big john]

Did a body comp check today - came in pretty good

BW - 142kg

LBM - 118kg

1 word

UNIT!

[steak]

other word

lard arse

[startinfromscratch]

better to be Jack than the beanstalk broseff!

[steak]

Week 9 Day 1 - still recovering...will see If I feel ready for a start next week after comp

Light Mob drill - 10 mins

Trained alongside VP tonight and then Greg the Panzer later - good vibe

Squat - raw

10xbar

6x60

5x100

5x100

3x140

3x185 - add belt

1x205 - added wraps

1x225

1x250

no probs and cheers VP for keeping an eye on that last squat bro.

St calf raise - front squat harness

10x60

10x100

10x140

10x190

10x230

10x270

SLDL - 3x8x60

GHR - 5x5xBW

Stretches whilst I helped Scram Eggs with his squat - up to 180kg raw now...up and coming jnr :clap:

[Big john]

3x185 - add belt

1x205 - added wraps

1x225

1x250

getting up there now bro :nod:

[Viking Power]

good squatting bro strong rep mate 8) I'm chasing

[steak]

Week 9 Day 2 recovery phase

warm ups

Violater - 10 mins - through the axilla was mean!

30s

Drop press

Face pulls

Dislocations

Pipe archin

Bench - raw to 95%, wide grip

10xbar

6x60

5x80

3x105

3x125

2x140

1x150 - long pause, fast and pretty easy

happy to be here considering the injury and my tenditous is flared up to hell!

Flyes - 3x10

DB Close grip - 3x8x40s

Arm rehab

big effort here tonight, got the mean lactic acid burns all over.

300 blue band pressdowns

200 curls - conv and hammer

200, wrist curls - standing behind back and off end of bench

Spring collar squeezes - 100

This ice cream should sort it out 8)

[Phedder]

tenditous is flared up to hell!

got the mean lactic acid burns all over.

This ice cream should sort it out 8)

Interesting, I've never used it as an anti-flam before :pfft:

[steak]

tenditous is flared up to hell!

got the mean lactic acid burns all over.

This ice cream should sort it out 8)

Interesting, I've never used it as an anti-flam before :pfft:

dont knock it till youve tried it

[steak]

Week 9 Day 3 - Recovery still.

Been away making TV...eats when can etc, mint weather blah blah blah back into it tonight.

Warm ups

Sled - 40kg - 300m

Violater - 10 mins

BB twists - 50

DB Side bends - 50

Deadlift - conv, raw

10x60

10x100

5x140

5x160

5x180

3x205 - add belt

3x205

3x205

1x215 - progression as prescribed

felt ok...still feeling it in tendon even deep heated and sleeved. time will heal all along with morte vigourous massage

Close grip bench

10xbar

10x60

5x80

5x100

5x115

5x115

5x115

5x115

5x115

Rack Pulls - below knee

5x100

3x140

3x180

3x220

3x220

3x220

...260 - arm didnt agree so left them out

Blue band pressdowns - 200

GMs - 5x5

[steak]

Week 9 Day 4 Recovery phase

Assist work

Trained with Wes

Sled - 60kg - 300m

Pulldowns - hammer grip

6x10xstack

strip set to finish

Chest supported DB Row

10x30s

10x40s

10x45s

8x45s

8x45s

8x45s

BB Shrugs

3x10x120

Overhead press - strict, standing

10x40

10x60

5x80

5x80

5x80

5x85

DB press - seated

5x15x20s

Bicep Curls - ezi bar

6x10x40

3xfailurex30

2 sets of 21sx25

Good sweaty session follwed by an evening of laughter with a cool pot luck dinner, hefty desserts, CAKE and a cool vid wee vid the boys put togther for me on me birthday

Thanks fellas and fellesses :clap: 8) 8) 8) 8) 8) 8) 8) 8) 8) 8) 8)

[Big john]

hefty desserts, CAKE

One word to describe said cake..................PARRRRRRRRRRMPED! 8) 8)

[Optimass]

Happy birthday bro ... you are going to need a bigger gaff :pfft:

[Big john]

Happy birthday ya salty sea dog!