Mind over Macros

[Big john]

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

nice 8)

[steak]

Week 23 Day 3 - DE Squat

Low carb day again :snap:

AM 55 min fasted hill walk - added steep hill...madness!

PM

Warm up

Violater- 10 mins

Dynamic and flossing - 10 mins

SSB Squat to low box - depth, raw, wide stance

10xbar

10xbar

10x60

5x80

5x100

8x3x120 - fast

add briefs - SC straps down

3x140

3x160

2x180

2x180

2x180

2x180

SLDL

10x60

8x100

8x120

8x140

8x140

Chest Supp Incline DB Row

10x35s

8x50s

8x50s

8x50s

8x50s

Max width pulldowns

10xstack

10xstack

10xstack

10xstack--> dropset down to 5 plates :twisted:

St Calf raise

2x20x100

Nutro

14 egg whites, 2 yolks

360g tuna, 1/2 kumura, 2 cups veg

300g steak, 1 cup veg, 1 fruit

1/2 cup oats raw, 100g yog, 2 scops whey

PWO shake, apple

250g cottage cheese, 2 scoops whey

skinny day of tucker that :roll:

refeed 2moro :twisted:

[startinfromscratch]

awesome progress as usual bro 8)

[steak]

awesome progress as usual bro 8)

it aint easy :roll:

[steak]

Week 23 Day 4 DE Bench

AM - 55 min fasted walk - steep hill route :twisted:

PM

Warm up

Violater - 10 mins

Mobility - 5 mins

Bench, raw, speed - 55% + Band

10xbar

10xbar + Band (Blue band doubled under bench)

10x60 + B

8x3x80 + B - fast, all first reps paused

St OHP

10x60

10x70

5x80

5x80

3x80 ran out of oomph..might have been the band or the 16kgs I lost :roll:

6x70

9x60

Floor press

10x60

8x100

8x100

8x100

dropset 100, 80, 60, 40, bar - tris were blown

Bicep work - light, high rep

21s suppersetted with cheat curls - 5 sets each

Refeed today:

14 egg whites, 1 fruit

300g steak, 2 spuds, 2 cups veg

300g tuna, 1 spud and 2 cups veg

1/2 cup oats raw, 100g yog and 2 scoops quad

shake and apple

250g cottage cheese and 2 scoops quad

6 litres of water.

Missed out cheat meal today..may fire a feast in 2moro but only if I feel I need it mentally

[steak]

Week 24 Day 1 - ME Squat/Deadlift

Warm up

Violater - 10 mins

Mobility/stretched out a bit -10 mins

Deficit Deadlift off 2 inch block against 45kg chains, raw, conv

10x60

5x60 + 45kgC

5x60 + C

5x100 +C

3x140 + C

3x160 + C

3x180 + C

1x200 + C

1x180 + C

Band Rows

2 green bands chocked from top safety in squat rack to bottom safety

5x12

hamstring machine

5x15xstack

1xone legged to blitz em at the end

Stiff arm Pulldowns

4x12

Blue band Pressdowns

2x150

Good clean day of nutro again

shake - 60g

14 egg whites, 2yolks

chicken vege stirfy with 1/2 cup rice

2 ryvita wafers with 200g cottage cheese

300g steak with 1 cup rice

PWO shake and 1 moro bar

300g steak, 2 mandarins

last will be 250g cottage cheese and 2 scoops whey

5 litres of water + training water

[Optimass]

1 moro bar

:-s :grin:

[steak]

1 moro bar

:-s :grin:

PWO bro...that sucker didnt even touch the sides.

The wrapper was off and it gone in 2 bites....at least an apple takes a little longer to eat. :grin:

[M.T]

Diets looksing tight Steak good work. How long you eating like this for or is it a lifestyle thing now?

Have you found any change to strength eating clean either good or bad?

[steak]

Diets looksing tight Steak good work. How long you eating like this for or is it a lifestyle thing now?

Have you found any change to strength eating clean either good or bad?

aiming for 12% bodyfat or there-abouts bro. Its actually easier to get lean than it was getting bulked up to 148kg (I only stopped short of 150 for health reasons :shifty: )

Strength has dropped...I dont like to admit it but it has.

The focus is not on that right now so I just have to wear it and see where I end up. When I hit the target I'll reassess, test some numbers and see which weight class Ive ended up in (IPF or CAPO...its doesnt matter which but prolly CAPO as Id never get a white light in NZPF now anyway )..prolly be a SHW still cos I reckon there is 6-10kgs to go yet and Im sitting on 132 for a morning weigh. I'll stick with WS for the duration of this too as its doing me a world of good so far as muscularity goes and I can switch it out to peak with something when ready.

Ive been looking at RTS and how it works so that maybe something I do later with advice that I'll seek/buy from Mike T himself. But for now its drop fat, hold strength where I can, train hard out 4 days a week and dont stray from the path :twisted: 8) .

[steak]

Week 24 Day 2 - ME Bench

AM 55 min fasted walk at dawn - hills

PM

Warm Up

Violater - 10 mins

Mobility - 5 mins

Incline bench

10xbar x2

10x60

5x80

5x100

5x110

3x120

1x125

1x130

1x130

1x130

6x100

6x100

6x100

Flat DB Bench

10x40s

8x50s

6x50s

6x50s

10x40 dropset 35, 30, 25, 20s :twisted:

St OHP - strict and fried delts from pressing

10x60

8x60

8x60

7x60

4x60 - gassed

Side lat raise 1 arm, behind back and leaning out backwards holding onto upright - slow tempo

4x12x12kgDB

Bicep curl

12x30

10x40

10x50

8x60

6x70

8x60

10x50 dropset 40, 30, 20 :twisted:

2 sets of 21s at 35kg - swole and roasted

It was a low carb day today - 54 grams all day :twisted:

[M.T]

Diets looksing tight Steak good work. How long you eating like this for or is it a lifestyle thing now?

Have you found any change to strength eating clean either good or bad?

aiming for 12% bodyfat or there-abouts bro. Its actually easier to get lean than it was getting bulked up to 148kg (I only stopped short of 150 for health reasons :shifty: )

Strength has dropped...I dont like to admit it but it has.

The focus is not on that right now so I just have to wear it and see where I end up. When I hit the target I'll reassess, test some numbers and see which weight class Ive ended up in (IPF or CAPO...its doesnt matter which but prolly CAPO as Id never get a white light in NZPF now anyway )..prolly be a SHW still cos I reckon there is 6-10kgs to go yet and Im sitting on 132 for a morning weigh. I'll stick with WS for the duration of this too as its doing me a world of good so far as muscularity goes and I can switch it out to peak with something when ready.

Ive been looking at RTS and how it works so that maybe something I do later with advice that I'll seek/buy from Mike T himself. But for now its drop fat, hold strength where I can, train hard out 4 days a week and dont stray from the path :twisted: 8) .

Steak at 12% would be sick! with your height and frame be a walking train bro :pfft: all the best with that will keep checking in to see how you find it.

One more Q if I may pick your brain. With the drop in weight have you noticed Bench taking a nose dive more so than the other lifts?

[Android]

good eating there mate, almost into the 120's :clap:

[steak]

One more Q if I may pick your brain. With the drop in weight have you noticed Bench taking a nose dive more so than the other lifts?

In a word ...yes :cry:

Its heartbreaking too bro as bench is my weak lift and too see, feel it, dropping away now is a real kick in the guts after getting it up to 155 raw.

Must...stay .... focused!

I will get it back eventually :nod:

good eating there mate, almost into the 120's :clap:

thanks bro...Its guys like you, opti and SG that I trun too when I get the "f*ck its" and wont to pig out

15% and dropping but KFC is gonna get a hammering this saturday in T town after the NI Champs :twisted:

[Big john]

KFC is gonna get a hammering this saturday in T town after the NI Champs :twisted:

No fucks will be given and no mercy will be shown.....on that day

[steak]

Week 24 Day 3 - DE Squat

Trained in Tauranga at Fitco. Been years since I trained in a commercial gym so had to watch my step :shifty:

Mobility - 10 mins

Squat - speed at 50%, raw

Horrible bar, horrible sloping squat rack, horrible man looking back at me in mirror :pfft:

10xbar x2

10x60

10x80

5x100

10x3x130 - ATG every rep, fast, widened stance, flat soles

Leg Press - polaris, narrow foot pad - did not like.

20x4pps

15x8pps

14x10pps

12x12pps

8x12pps

8x12pps

7x12pps

all reps right down to lowest safety stop or knees on chest which ever came first - had doms for 2 days from this 8)

Hamstring machine

8 sets of 15

Seated cable row

15x1/2 sstack

10x3/4 stack

4x8xclose to full satck

Back extension holding 20kg plate

5x10

All on no carbs :evil:

Put a few carbs in later though.

Spent the next day at North Island Champs with the CBC Crew.

[steak]

ahhh..back home in the shed for Week 24 Day 4 - DE Bench

Warm Up

Violater - 10 mins

Mobility - 10 mins

Bench - speed, raw, 65%

10xbar

10x60

10x80

10x2x100 - 1st paused, fast

Floor Press

10x80

10x100

8x105

8x110

7x115

6x120

6x120

5x120

dropset 110, 100, 80, 60 :twisted:

Seated DB Press

20x20s

15x25s

8x35s

5x40s

5x40s

10x30s

DB Side lat raise

2x10 - 1arm x 20kg

3xfailure - 2 arm x 12.5kgs :twisted:

DB Hammer Curls

5x8-12 - 20s, 25s, 30, 35s

3x10x across chest hammer curl

Got the eats back under control after a low carb day and then a KFC/Birthday cake bomb was dropped late last night along with a few coffes and energy drinks. kept it all in a 4 hour window though and was on the go till about 2am what with dribving home from T Town after the comp and festivities

Today...

16 egg whites, 1 yolk

1 chicken breast with 1 tin tuna in olive oil, 1 tbsp salsa

1 chicken breast with 1 tin tuna in olive oil, 1 tbsp salsa

100g yog, 2 scoops of whey, 1/2 cup raw oats blended

PWO shake - 3 scoops quad in water, 1 apple

250g cottage cheese, 2 scoops whey

Weigh in tomorrow...will see how it looks but I think about 132 considering the refeed etc

[steak]

Week 25 Day 1- ME Squat

Weighed in - full of water from saturdays binge and carbs - 133kg

Warm up

Violater - 10 mins

Flossing - 10 mins - hips and elbows

Mobility - 10 mins

Feelin tired and still have DOMs from fridays leg pressing :roll:

ME Squat

10xbar

10xbar + 45kg Chains

10x70 + C

5x110 + C

3x150 + C

1x160 + C - add belt/wrapped too

1x180 + C

1x210 + C

1x210 +C

3x3x140 - knee sleeves and belt, no chains

Hamstring machine

5x15x stack

2x10x 1 legged

Ive been doing these to ease the load on my hammies and condition them up a bit. Will go back to bar exercises soon as they are feeling a bit better.

DB Rows

4x10x50s - no rests

Pulldowns - med grip

4x10xstack

Blue band pressdowns for elbow rehab - 200 non stop :twisted:

[Daniel]

good training bro good to see use.

you looking lean as keep it up.

one question though, whats this Leg press? do powerlifters do this ? :pfft:

[steak]

good training bro good to see use.

you looking lean as keep it up.

one question though, whats this Leg press? do powerlifters do this ? :pfft:

churr brah

there was a girl watching me so I heroed some 1/2 reps for her :pfft:

[Big john]

what % do you base your back off sets on ME days? esp on squat

[Daniel]

there was a girl watching me so I heroed some 1/2 reps for her :pfft:

enough said

[Big john]

there was a girl watching me so I heroed some 1/2 reps for her :pfft:

enough said

talk about hoggin all the talent... :roll:

[Daniel]

there was a girl watching me so I heroed some 1/2 reps for her :pfft:

enough said

talk about hoggin all the talent... :roll:

:pfft: :pfft:

[steak]

what % do you base your back off sets on ME days? esp on squat

I dont normally do back off sets...unless Ive had a tech issue i want to work on. I was playing round with flat soles again last night was all.

On ME nights I normally just try and smash myself to bits so I cant get another single out over that 90 odd % range. The exercises that follow are all normally at a managable 60-70% or 8-10 reps.