Mind over Macros

[tinytraps]

As I said bro your looking trimmer already waist has come in quite a bit. When you get to sub 130 :shock:

[Optimass]

Week 20 Day 4 - DE Bench

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

:

It was GINGGER night in the shed :nod: ... if the red machine had turned up there would have been a test overload

[steak]

Week 21 Day 1 ME Squat

Weighed in - 137.6kg

Lost 3 cm of waist, 0.5cm of legs and about the same off chest. Rest of body is about the same

Got a calliper test done and was 17.9% but I'm only using this to plot the trend really. I tend to have collected it round the waist which would have slewed the calliper test as Im leaner up top...Im prolly a bit over 20 by looking in mirror

Trained with Wes and Tintin. good pace :twisted:

Good crowd in the shed tonight and Ive taken on a special needs lifter with the goal to do Special Olympics after qualifying later this year and next. Good challange!

Warm up

Violater - 10 mins

Mobility - 5-10 mins

Deadlift against chains coventional, raw

Chains were 45kg set

5x60+C

5x100+C

5x120+C

5x160+C

3x180+C

1x200+C

1x210+C

1x220+C miss

1x210+C

Band Rows

4x12-15 with double green bands getting chocked until we worked off the highest and lowest safety pins of a squat cage.

Cable Pulldowns

4x12x stack

2 strip sets till our arms wouldn't move

light abs - 100

[steak]

GPP

Complex

1.

Hanging Leg Raise

Front Squat

Close Grip Pulldown

Snatch from Thigh

Reverse Curl

10 reps/ 5 laps

2.

Log Press

Band Crunch

Good Morning

Lunge

10 reps/5 laps

[startinfromscratch]

i reckon your gonna look pretty massthetic by the time youve finished this carb cycling mate :nod:

[Viking Power]

Do you feel better walking around lighter? keep up the good work will only make you stronger in the long run I reckon better quality bodyweight 8)

[steak]

i reckon your gonna look pretty massthetic by the time youve finished this carb cycling mate :nod:

Im not fussed about the "look" ..never have been really :pfft: but 148kg and 25% BF was getting beyond a joke.

Do you feel better walking around lighter? keep up the good work will only make you stronger in the long run I reckon better quality bodyweight 8)

yeah man..already Doctor will be stoked too

I have noticed a little strength drop as over 10kgs has come off and Opti is keeping a watch over this as I drop down more. I think we are happy with the past 2 weeks as I adapt to the huge changes of carb fasting etc but we will evaluate this sunday and set up another block to get me to 132kg...and from there we will have to be pretty careful about the progress and speed thereof.

I have had to forget about lift numbers for now but its no big deal as I had nothing planned until after I get the girls through this year and evaluate what direction we want to head in with powerlifting. As long as I go in and bust my arse, train smart each session and stay focused on the plan then good will come. A little like you are doing bro 8)

[Viking Power]

i reckon your gonna look pretty massthetic by the time youve finished this carb cycling mate :nod:

Im not fussed about the "look" ..never have been really :pfft: but 148kg and 25% BF was getting beyond a joke.

Do you feel better walking around lighter? keep up the good work will only make you stronger in the long run I reckon better quality bodyweight 8)

yeah man..already Doctor will be stoked too

I have noticed a little strength drop as over 10kgs has come off and Opti is keeping a watch over this as I drop down more. I think we are happy with the past 2 weeks as I adapt to the huge changes of carb fasting etc but we will evaluate this sunday and set up another block to get me to 132kg...and from there we will have to be pretty careful about the progress and speed thereof.

I have had to forget about lift numbers for now but its no big deal as I had nothing planned until after I get the girls through this year and evaluate what direction we want to head in with powerlifting. As long as I go in and bust my arse, train smart each session and stay focused on the plan then good will come. A little like you are doing bro 8)

Awesome brother :clap: sounds good all round mate fresh and postive thats the Damo I know and yep all good will come mate catch up soon 8)

[steak]

Week 21 Day 2 - ME Bench

Great session in the shed with the crew tonight. NZ record weights by Rach, RM smashing out a PB squat, Traps smashing squats till his face bled, PB bench for Big John, Wes and Tintin raging it out with intensity, Chopper pulling like a trojan and a couple of young fellas feeding off it and working their rings out. Me...well I just had a stim cocktail and went bezerker till the carb depletion got me :twisted:

Warm up

Violater - 10 mins

Dynamic - 10 mins

Incline Bench raw

10xbar

10x60

10x80

5x100

5x120

3x130

1x137.5

1x132.5

1x127.5

4x120

5x110

7x105

Flat DB Press

8x45s

8x50s

8x50s

6x50s

6x50s

St OHP strict

10x60

8x70

5x80

4x80

6x70

8x60

Rear Delt Fly - 20kgDBs SS with Facepulls - 55kg

4x10 each

Incline DB Curl wrists rotated out

10x25lbs

8x20s

6x25s

6x25s

8x20s

8x20s dropset 25lb, 20lb

21s - 3 sets x 30kg

Blazed :twisted:

[Phedder]

Great session in the shed with the crew tonight. NZ record weights by Rach, RM smashing out a PB squat, Traps smashing squats till his face bled, PB bench for Big John, Wes and Tintin raging it out with intensity, Chopper pulling like a trojan and a couple of young fellas feeding off it and working their rings out

Sounds like an awesome session! Love that intensity.

Huge volume on no carbs as well, well done :clap:

[startinfromscratch]

you are shrinking, but the shed is growing :nod: :nod:

[steak]

Sounds like an awesome session! Love that intensity.

Huge volume on no carbs as well, well done :clap:

Fear not. We have stims

you are shrinking, but the shed is growing :nod: :nod:

it is bro...a good crew in here now. couldve done with another 2 squat racks tonight and 5th bench press :nod:

[startinfromscratch]

the $$$ on those racks i mentioned, $2750. barbelle, pleasse respond :pfft:

[Panzer]

Great session in the shed with the crew tonight. NZ record weights by Rach, RM smashing out a PB squat, Traps smashing squats till his face bled, PB bench for Big John, Wes and Tintin raging it out with intensity, Chopper pulling like a trojan and a couple of young fellas feeding off it and working their rings out

Sounds like an awesome session! Love that intensity.

Huge volume on no carbs as well, well done :clap:

Strong stimms were consumed :twisted:

come down was hard

[steak]

come down was hard

no come down on K-OS brah!

[bar-belle]

the $$$ on those racks i mentioned, $2750. barbelle, pleasse respond :pfft:

$$ duly noted SFS...will have to have a directors meeting about it which will require a night away with coach at a very exclusive hotel, being wined and dined and then followed by a buffet breakfast

[steak]

the $$$ on those racks i mentioned, $2750. barbelle, pleasse respond :pfft:

$$ duly noted SFS...will have to have a directors meeting about it which will require a night away with coach at a very exclusive hotel, being wined and dined and then followed by a buffet breakfast

Powerlifting...costing me shitloads since 2009 :pfft:

It was so easy easy wrecking some other buggers gym!

[startinfromscratch]

seriously though bro, id be keen to see one before investing, even for cheap $$$. so we shall see nom'sayin 8)

[steak]

seriously though bro, id be keen to see one before investing, even for cheap $$$. so we shall see nom'sayin 8)

yup nowhachamean bro...I wouldnt expect it to too backyard though :wink:

[steak]

Week 21 Day 3 - DE Squat

Warm Up

Violation - 10 mins

Hip/hamstring flossing - 10 mins

Mobility - 5 mins

Squat - high bar, speed 50%, raw(knee sleeves)

10xbar

10x60

10x80

5x100

12x2x130 - fast

RDL

10x60

8x100

8x140

8x140

8x140

Chest Supported DB Row slow eccentic

10x40s

8x50s

8x50s

8x50s

8x50s

repped out on 40s

Stiff Arm Pulldowns - wide, palms flat

10x45

10x55

10x65

10x65

10x65

repped out on 45

Seated Bar GMs - light

4x10x60kg

Been on carb refeed for 2 days , fasted cardio every morning - 40 mins so back onto carb fast for 2 days - too easy

[steak]

Week 21 Day 4 DE Bench

AM - 50 min hill walk

PM - Weighed in: 136.2kg

Trained with Wes, Tintin, Opti, Matti, Botty, Tiny Traps and Pitbull

Warm up

Violater - 10 mins

Dynamic - 10 mins

Bench - raw, speed

10xbar

10x60

10x80

12x2x95 - fast

Floor Press

4x10x100

Seated DB press

10x25s

10x30s

3x8x35s

Shrugs SS with Side late raise

4x10x100/25lbDBs

St behind back wrist curl

5x10x60

Stretches

Done in 1 hour. Good intensity

Had meeting with nutro coach - dropping cals to 3000. Carbs each day now.

Per day

Protein: 375g

Carbs: 187g

Fats: 83g

Couple of other tweaks but its early days although showing plenty of visible signs of fat loss. Happy with the progress so far.

[bar-belle]

showing plenty of visible signs of fat loss

:nod: :grin:

[steak]

Week 22 Day 1 - ME Squat (90%)

AM 50 min hill walking, fasted

PM

Usual tin smashing crew in the shed...good vibez :twisted:

Warm Up

Violater - 10 mins

Mobility - 5 mins

Squat - with chains, raw

10xbar

10xbar

10x60

10x60 + C

5x100 + C

5x140 + C

3x165 + C

3x180 + C

1x200 + C

1x220 + C

1x220 + C

Pretty happy with that considering Im carb depleted to a degree and in calorie deficit.

Leg machine curl

5x15xstack + 40kg chain

Chest Support DB Row - lightish

4x12x40s

Max Grip Pulldowns

4x10-12 x stack

2x double contraction pulldowns - 105/125kg

St Calf Raise

20x100

20x140

20x140

20x140

20x100

all good, pretty fast session other than the usual hold ups.

[steak]

AM - 50 mins walking

PM - light mobility

Have dropped out the circuits.Think Im doing enough now so as to not affect strength too badly but expect some drop.

[Dinahlady]

Im sorry but I thought the title of this journal was "menopause"

:pfft: