Mind over Macros

[steak]

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

[steak]

Week 22 Day 2 - ME Bench

Warm up

Violater - 10 mins

Mobility - 10 mins

Bench - against blue band (doubled under bench onto bar)

10xbar

10xbar + Band

10x60 + B

8x80 + B

5x100 + B

3x110 + B

3x120 + B

1x130 + B

1x135 + B - last time I got this I was 6kgs heavier so happy to hit it again.

Left it there as we had more volume tonight.

Incline Bench elbows flared, touching high and 3 sec eccentric :twisted:

10x60

10x80

10x80

10x80

10x80

Skull Crushers each rep touch forehead, slow eccentrics again

10x30

10x40

10x40

10x40

10x40

St OHP purposely pre-fatigued triceps prior to these, kept very strict

6x60

6x60

6x60

6x60

6x60

4x60

3x60 - a bit gassed

Face Pulls

10x45

10x55

10x55

10x55

Bicep Curl - ezi bar

10x30

10x40

8x50

8x50

8x50

8x50

repped out on 30

2x21sx30 to totally fry us :twisted:

Prehab - 250 blue band pressdowns, scap rollering and stretches

Nutro

14 egg whites, 2yolks, 2 kiwi fruit

200g tuna, 1 cup rice, 1 orange

1/2 cup raw oats, 200g yog, 2 scoops whey

250g T Bone steak, 1 kumura, 1 cup veges

PWO - 3 scoops of whey with water, 1 pear

B4 bed - 250g cottage cheese, 1 scoop whey

Supps 10 fish oil caps, 20g creatine, 20g L-glutamine, 100mg Vit C

3000 calories, 50%P 25%C 25%F

[Phedder]

3000 calories, 50%P 25%C 25%F

3000 Calories! You must be starving :shock:

[steak]

3000 calories, 50%P 25%C 25%F

3000 Calories! You must be starving :shock:

For me life is continuously being hungry.

Arnold Schwarzenegger

[Viking Power]

Everthing is looking great mate, bench strength, diet is solid be looking like a million bucks in no time.

[Panzer]

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

LOLOLOLOLOLOLOLOLOLOL

[steak]

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

LOLOLOLOLOLOLOLOLOLOL

which one of my ginger training partners does this look like

[Panzer]

Best picture reply I've ever seen..... :pfft:

[steak]

Week 22 Day 3 - DE Squat

AM 50 min fasted walk

Been a low carb day today.

PM

Warm up

Violater - 10 mins

Mobility - 10 mins

KB swing throughs - 3x10

GMs - 3x10

Deadlift against bands conv, raw, blue bands, speed work

10x60

10x60

10x60 + Bands

5x80 + B

5x100 + B

5x120 + B

10x3x140 + B - fast, I go , you go - great intensity!

Rack Pulls from below knee

5x100

5x120

5x140

5x195

5x195

5x195

5x195

Yates Row strict, reduced tempo

8x60

8x80

8x100

8x100

8x100

repped out on 60

Close Grip Pulldown V handle

5x10xstack

repped out on 3/4 stack

Stiff arm Pulldown

4x10x 1/4 stack

Pumped swole :twisted:

Nutro

3 scoops whey

14 egg whites, 2 yolks

300g T Bone Steak, 1 potatoe, 2 cups veg (broc and cauliflower)

100g yog, 2 scoops whey

300g Chicken breast, 1 kumura, 1 cup veg

3 scoops whey, 1 pear

250g lite cottage cheese, 2 scoops whey

Weigh in 2moro before cheat meal in evening. Will be interesting.....

[steak]

Weighed in 133.3kg

[steak]

Week 22 Day 4 - DE Bench

After a big night on the razz with the crew and only a few hours sleep :roll: Why oh why...

Warm Up

Violater - 10 mins

Mobility - 5 mins

DE Bench raw, speed, 60%

10xbar

10xbar

10x60

10x80

8x3x95 - fast, no rests, I go you go.

Incline DB

4x10x40s

St DB Press light

5x10x25s

Side lat raise - light

5x15x25lbs

Reverse curl

5x10

St wrist curl behind back

4x10x60

Shrugs

2x20

Blue band pressdowns - 250

1 hour

[steak]

133kg (down from 148kg) long way to go yet.

[Viking Power]

good work mate looking solid 8)

[steak]

good work mate looking solid 8)

missin the cheesecakes bro :roll:

[steak]

Week 23 Day 1 - ME Squat

Warm up

Violater - 10 mins

Mobility - 5 mins

Good Mornings

10xbar

10xbar

10x60

10x100

5x120

5x140

3x160

1x180

1x190 - missed

3x160

3x160

3x160

Sumo deadlift - raw

10x60

10x100

6x140

6x140

6x140

6x140

6x140

Pendlay Row

10x60

8x100

8x100

8x100

8x100

8x100

Med Grip Pulldown

3x20x105

Not too bad for volume considering I did that on 1/2 cup raw oats and 2 small potatoes for carbs all day :twisted:

[teamfatboy]

Week 23 Day 1 - ME Squat

Not too bad for volume considering I did that on 1/2 cup raw oats and 2 small potatoes for carbs all day :twisted:

Not too bad? not TOO BAD?

Jeepers - 26 sets on that volume ? Machine! :notworthy:

[Old Bull]

133kg (down from 148kg) long way to go yet.

15kgs bro won't recognize you soon, :clap: strength seems to be still up there, which is good, what's the target.

[Optimass]

119.5 :twisted:

[steak]

133kg (down from 148kg) long way to go yet.

won't recognize you soon

cool! they wont know who did it then

Re-evaluate with a bodyfat test end of this week, adjust calories and possibly nutrient timing again but the goal is 12-14% bodyfat or somewhere in there. There has been a strength drop but I expect that as what Im doing is a pretty aggressive way of leaning it out. I see another 5-6 kgs will have to go yet so expect even more of a strength drop. The flip side is that Ive become a bit faster, fitter and leaner and at 43 and 148kgs I needed to sort the mass from the muck. Strength will come back in time but strokes and heart attacks just kill.

119.5 :twisted:

Strategically speaking....maybe :wink: ...it will be where it needs to be I guess. The scales are no longer important :wink:

[Viking Power]

119.5 :twisted:

Soild, be good to see 8) it would be a tight 120 too.... 12 - 14% bodyfat good target.. I will look at some where near the same figure soon...

[steak]

Week 23 Day 2 - ME Bench

low carbs today :twisted:

AM - fasted 60 min walk/hills

PM

Warm up

Violater - 10 mins

Mobility - 5 mins

Flossing - 10 mins

Bench - 2bd, raw, wide grip, paused 1st rep

10xbar

10x60

add 2 bd

5x80

5x100

5x120

3x130

3x140

1x150

1x160- miss - was 6-7kg heavier when I hit this last :roll:

1x155

1x155

5x120

5x120

5x120

12x120 :twisted:

Flat DB Press

8x35s

8x45s

8x45s

8x45s

dropset - 45s, 40s, 35s, 30s, 25s, 20s,12.5s :twisted:

Barbell shrug - 100kg S/Set with leaning back side lat raise - 1 arm

4x10 each

Ezibar 21s S/Set with heavier bar curl

4 sets

Very intense session....Hammered and swole :twisted:

Nutro today

1. 14 egg white, 2 yolks

2. 300g steak, 2 ryvitas, 1 kiwifruit

3. 1/2 cup raw oats, 100g yog, 2 scoops whey

4. 200g steak, 1 tin tuna, 2 ryvitas

5. 200g chicken

6. PWO shake - 3 scoops of quad with water, 1 orange and a pottle of peaches in sugar water

7. 250g cottage cheese and 2 scoops of whey.

6 litres of water plus training water today...better day of hydration.

[Panzer]

How do you have your eggs?

I can't stomach cooked eggs anymore

[steak]

How do you have your eggs?

I can't stomach cooked eggs anymore

yeah know what you mean bro...theres some foods (like tuna) that I just ignore all taste and put it in the hole mate :roll:

eggs..scrambled usually only cos its quick

[Old Bull]

133kg (down from 148kg) long way to go yet.

won't recognize you soon

cool! they wont know who did it then

Re-evaluate with a bodyfat test end of this week, adjust calories and possibly nutrient timing again but the goal is 12-14% bodyfat or somewhere in there. There has been a strength drop but I expect that as what Im doing is a pretty aggressive way of leaning it out. I see another 5-6 kgs will have to go yet so expect even more of a strength drop. The flip side is that Ive become a bit faster, fitter and leaner and at 43 and 148kgs I needed to sort the mass from the muck. Strength will come back in time but strokes and heart attacks just kill.

119.5 :twisted:

Strategically speaking....maybe :wink: ...it will be where it needs to be I guess. The scales are no longer important :wink:

That's the biggie The Health, good to see how it pans out especially not taking notice of the scales and going by BF.

[steak]

Monthly calliper test today

15.7% down 2.4%

20.13kgs of fat on me - down 4kgs

112.9kgs of the hard stuff - down 0.5kgs

Been a good month. Next test July 1