Mind over Macros

[Android]

2666 .... the number of the beast :grin:

"the bark on that tree looks good enough to eat"

"No! Its a compex carb"

to the average punter...this makes no sense whatsoever :wink:

[steak]

Week 20 Day 1 - ME Squat

New nutro plan in place for this phase.

Weighed in - 140.6kg

Warm Up

Violater - 10 mins

Dynamic - 5mins

Good Mornings

10xbar x 2

10x60

5x100

5x120

3x140

3x160 - add belt

1x180

1x190

1x200

Sumo deadlift - raw, 60% or so

6x6x140

hamstring machine

5x15xstack

Pendlay Row

10x60

10x100

8x120

5x140

8x120

8x120

Close Grip Pulldown - V handle

4x10xstack

dropset of 5 weight changes to wind up

Straight arm pulldowns

4x10...think it was 45kg

Blue band presssdowns - 200

[startinfromscratch]

New nutro plan in place for this phase.

care to elaborate braj?

[steak]

New nutro plan in place for this phase.

care to elaborate braj?

Ive sought professional help...I have a problem with portion control :shifty:

In a nutshell...2 days carb fasting, 2 days refeed and every 2nd week 1 meal of whatever I choose...(will be a 3hr banquet I think :pfft: )

5x1hr fasted walks pre breakfast per week and 3x20 min HIT sessions (most likely barbell complexes)

thats about it...

[startinfromscratch]

New nutro plan in place for this phase.

care to elaborate braj?

Ive sought professional help...I have a problem with portion control :shifty:

In a nutshell...2 days carb fasting, 2 days refeed and every 2nd week 1 meal of whatever I choose...(will be a 3hr banquet I think :pfft: )

5x1hr fasted walks pre breakfast per week and 3x20 min HIT sessions (most likely barbell complexes)

thats about it...

interesting approach mate. will work well for recomping if thats what you are doing!

[Panzer]

Its a dark day for the Beetus club...

Project 150kg+ is on hold for now until Steak see's the error of his ways

[steak]

interesting approach mate. will work well for recomping if thats what you are doing!

yup

Its a dark day for the Beetus club...

Project 150kg+ is on hold for now until Steak see's the error of his ways

You're falling behind again Panzer...creating more muscularity creates better leverages...creating more fat only creates more fat.

[Big john]

5x1hr fasted walks pre breakfast per week and 3x20 min HIT sessions (most likely barbell complexes)

good call on the Complexes 8) , can say this training cycle they have helpt a tonne esp in terms of recovery/conditioning...suprised you hadnt jumped on them sooner

[Panzer]

interesting approach mate. will work well for recomping if thats what you are doing!

yup

Its a dark day for the Beetus club...

Project 150kg+ is on hold for now until Steak see's the error of his ways

You're falling behind again Panzer...creating more muscularity creates better leverages...creating more fat only creates more fat.

Who said anything about more fat.......you're already a lean 140kg......become a lean 150kg

[steak]

Who said anything about more fat.......you're already a lean 140kg......become a lean 150kg

was unrealistic and at 148 i was too fat for my own good..bench was strong though :roll:

the Complexes, can say this training cycle they have helpt a tonne esp in terms of recovery/conditioning...suprised you hadnt jumped on them sooner

I prefer sex and tyre flips...buy some variety wont hurt

[Phedder]

New nutro plan in place for this phase.

care to elaborate braj?

Ive sought professional help...I have a problem with portion control :shifty:

In a nutshell...2 days carb fasting, 2 days refeed and every 2nd week 1 meal of whatever I choose...(will be a 3hr banquet I think :pfft: )

5x1hr fasted walks pre breakfast per week and 3x20 min HIT sessions (most likely barbell complexes)

thats about it...

Looks like a very sound approach :nod:

Whenever I see the words metamorphose/metamorphosis I always think of butterflies...No plans for any tattoos or a new life direction? :pfft:

[tinytraps]

I hope me catching da aids hasnt influenced you bro :pfft:

[Optimass]

^^

[steak]

Whenever I see the words metamorphose/metamorphosis I always think of butterflies...No plans for any tattoos or a new life direction? :pfft:

yeah Phed...thought I might float like a butterfly and sting like a bee :twisted: :grin:

I hope me catching da aids hasnt influenced you bro :pfft:

not unless youre Louie Simmons :pfft:

[startinfromscratch]

I hope me catching da aids hasnt influenced you bro :pfft:

[steak]

Week 20 Day 2 - ME Bench

Good crew in the shed tonight :twisted:

Warm up

Violater - 10 mins

Mobility and flossing - 10 mins

ME Bench - 2bd, raw

10xbarx2

10x60

10x80

add 2bd

5x100

5x120

5x140

3x160

1x165

1x167.5

3x3x140

Incline DB Press

12x25s

8x50s

8x50s

7x50s

7x50s

St OHP - light

6x10x40

Shrugs - bar

2x10x100

2x10x140

10x160

20x100

Biceps - giant set

Ezibar - 4x10

1 arm DB preacher - 4x10

OH cable curl to face - 4x10

stretch

[Big john]

Shrugs - bar

2x10x100

2x10x140

10x160

20x100

Biceps - giant set

Ezibar - 4x10

1 arm DB preacher - 4x10

OH cable curl to face - 4x10

straight murder...so much anguish was had

[steak]

Week 20 Day 3 - DE Squat

Trained with Wes, Tintin, Panzer, Chopper, Traps,RM, Billy, Willy and Silly...good vibes! :twisted:

Warm Up

Violater - 10 mins

Mobility - 10 mins

SSB Box Squat - depth, raw, speed work, 50%

10xbar

10x60

10x80

add belt

5x100

3x140

3x140

3x140 - not happy with speed so dropped 10kg off

8x3x130 - better speed, lower leg vertical, hip wide open - better

SLDL

10x60

10x80

10x100

10x140

10x140

LLC

4x15xstack - slow eccentrics

DB Rows (50s) supersetted with Close Grip Pulls (stack)

4x10ea

Calf Raise

20x60

20x100

17x140

20x140

repped out on 60.

Not particularly happy with the speed work but Im on no carbs today and its pretty demanding so will see how it goes in the next block - down 10kgs today from 148kg to 138kg.

[steak]

Cardio and GPP

Am

50 min hill walk

PM

GPP Non stop 25 mins circuit

235kg tyre flip x 5

sledge hammer to tyre x 40

sled drag 60kg x 100m

wooden log press x 10

battling ropes 3 movements x 1 min

followed this up with an agile 8 circuit for 10 mins.

Hard work on no carbs last 2 days - refeed 2moro \:D/

[Daniel]

Cardio and GPP

Am

50 min hill walk

PM

GPP Non stop 25 mins circuit

235kg tyre flip x 5

sledge hammer to tyre x 40

sled drag 60kg x 100m

wooden log press x 10

battling ropes 3 movements x 1 min

followed this up with an agile 8 circuit for 10 mins.

Hard work on no carbs last 2 days - refeed 2moro \:D/

bloody hell are you going NZA bro

[bar-belle]

Cardio and GPP

Am

50 min hill walk

PM

GPP Non stop 25 mins circuit

235kg tyre flip x 5

sledge hammer to tyre x 40

sled drag 60kg x 100m

wooden log press x 10

battling ropes 3 movements x 1 min

followed this up with an agile 8 circuit for 10 mins.

Hard work on no carbs last 2 days - refeed 2moro \:D/

Who are you and what have you done to my husband :shock:

[Optimass]

Not particularly happy with the speed work but Im on no carbs today and its pretty demanding so will see how it goes in the next block - down 10kgs today from 148kg to 138kg

Good progress but still a way to go - will want to slow the weight loss down to 1kg max once you hit 135 - 132ish. That way we can maintain a clearer understanding of how your strength is going to be affected. One thing to consider though is that the cardio will inevitably have an impact on strength so it would be good in the next phase if we can reduce duration but increase intensity over the morning sessions maybe.

[steak]

Cardio and GPP

bloody hell are you going NZA bro

watch this space :grin:

will want to slow the weight loss down to 1kg max once you hit 135 - 132ish. That way we can maintain a clearer understanding of how your strength is going to be affected. One thing to consider though is that the cardio will inevitably have an impact on strength so it would be good in the next phase if we can reduce duration but increase intensity over the morning sessions maybe.

Have implemented that already to a degree - ask Franco Finch and Tintin how hard I smashed them with supersets the last few sessions :twisted:

The walks became faster this morning when I introduced distance vs time to it rather than lumbering along till I got back home. I smack talked Rach into coming for the effort this morn and she dusted me hard..struggled to keep up but cracked a good time to stay inside of for this particular hill route of the 'burbs. She did the first 1/2 hands in pockets and my arms were swinging hard for extra momentum...then she took them out of pockets and it was like she changed a gear and peeled away from me easily :roll: Will not smack talk her again about fasted power walks 9/10 :oops:

In my defence I had been carb fasted for 2 days and done 3 power walks and a heavy GPP session and 1 weight train.

Carb refeed day today... quick glimpse

200g lite yog, 1/2 cup oats raw, 2 scoops of BSC WPI

2 tins tuna, 1 apple

300g steak, 1 cup kumuara, 1 cup veg, 2 kiwifruit

250g cottage cheese, 4 ryvitas

300g chicken breast, 1 cup potatoe, 1 cup veg, 1 orange

Training - stims and low carb Monster (6g carbs)

Post train - 3 scoops whey (75gr P) and 300mls orange juice

200g lite yog and 2 scoops whey (50gP)

4-5 litres of water during day

Supps

15g L-Glutamine

15g creatine but finsh this today

500mg vit c

may introduce fish oil or something later

[Big john]

I smack talked Rach into coming for the effort this morn and she dusted me hard..struggled to keep up but cracked a good time to stay inside of for this particular hill route of the 'burbs. She did the first 1/2 hands in pockets and my arms were swinging hard for extra momentum...then she took them out of pockets and it was like she changed a gear and peeled away from me easily :roll: Will not smack talk her again about fasted power walks 9/10 :oops:

fuuuuuark boosted!

noted! will not call her out on power walk challenges

[steak]

Week 20 Day 4 - DE Bench

Trained with Opti, Wes and Tintin...couple of young fellas were hammering the 5x5 too.

Warm up

Violater -5 mins

Dynamic - 5 mins

Bench - speed, 60%, raw

10xbar x2

10x60

10x75

10x3x90 - fast

Incline bar

10x60

10x80

8x100

5x110

5x120

5x120

4x120

St OHP

10xbar

10x60

8x70

5x80

5x80

5x80

repped out on 40

Floor Press

5x10x80

repped out on 60

Ezi-bar curl 4x10 ssupersetted with Incline DB Preacher (1 arm)

4x10 each

Reverse curls

2x10

21s

2 sets

1 hour 10 :twisted: