Mind over Macros

[steak]

Cheers fellas! Nice to be able to dabble in the equipment from time to time. Will add it in as I go. Keeping control of weight now.

[steak]

Week 27 Day 4 - Extra day - GPP/Recovery/Iso back work

GPP - 20 mins

Sled Drag - 100m

Hits to Tyre with sledge hammer - 40

Dislocations - 40

Step up to trye - 40

20 mins solid

Recovery

Elbow compression work - 5 mins

Rotator and scap mobility - 10 mins

Back

Superset Behind neck pulldowns with close grip pulls

4x10-15 each

Incline Chest Supported DB Rows - 60%

4x10 - holding contraction

T Bar Row

10x1 Plate

10x2 P

10x3 P

8x4 P

8x5 P

8x5 P

8x5 P

Bar shrugs

10x100

10x140

10x180

10x220

10x220

25x140 :twisted:

St Calf raise - front squat stance with bar

4x20x140

Light stretch

[Daniel]

Bar shrugs

10x100

10x140

10x180

10x220

10x220

25x140 :twisted:

mean shrugs bro 8)

[steak]

Bar shrugs

10x100

10x140

10x180

10x220

10x220

25x140 :twisted:

mean shrugs bro 8)

nuttin to it but do it

[steak]

Week 27 Day 5 - DE Bench

Warm up

Sled x 60kg x 400m

Hits to tyre - 3 x 40

Dislocations - 50

Violater - 10 mins

Compression/band work for elbows - 5 mins

DE Bench - upping the ante in this block

Raw + 45kg Chains - 50%

10xbar x 3

10xbar + 45kg Chains

10x60 + C

8x3x80 + C - all pretty fast and good hard work for speed.Its all in the set up as usual

Floor Press

10x60

10x100

8x110

4x120

4x120

10x100

10x100 - pretty fried :twisted:

Side lat raise SS with face pulls

4x12

DB Hammer Curls

5x10

Light stretches...

Weighed in at 129.0kg even after friday nites blow out \:D/

[Android]

congrats on the weight loss mate :clap: that's as good as 15kg knocked off in record time

[steak]

congrats on the weight loss mate :clap: that's as good as 15kg knocked off in record time

Thanks...its getting easier every week...probably adapted by now :roll:

yeah...19kg off in total - do a BF% test today to make sure I aint droppin too much of the good stuff off. Should've dropped some water out from fridays refeed so I might even sneak under 129 a little by tonight. Thats the other thing too ...its not a morning weigh so Im weighing with a days nutro and water in me

Will see the result of tonights calliper test and then probably drop the calories back a little...maybe

[steak]

Week 28 Day 1 - ME squat to 90+%

Weighed in today - Pm weight - 128.5kg

BF% - 13.64%

LBM - 110.97kgs

Fat - 17.53kgs

Happy with that.

Warm Up

Violater - 10 mins

Hip Flossing - 10 mins

Band GMs - green band - 3x10

Elbow compression work - 2 x 5 mins

Squat Raw + 45kg Chain set

10xbar

10xbar + 45kg Chains - 1 link on ground at lockout

10x60 + C

5x100 + C

3x140 + C

add belt + wraps

3x180 + C

1x200 + C

1x210 + C

1x220 + C - pretty fast still.

Hamstring Machine

5x15xstack

Chest Supported DB Row Holding shoulders back ( Cheers Android)

4x12x35s - blazed them

2x20x25s :twisted:

DB Pullover to flush

3x10

Light stretch

Nutro is bang on - todays

1. 15 egg whites 2 yolks, 2 mandarins, 6 fishoil caps

2. 2 tins tuna, 100g stewed apple (no sugar) 100g cottage cheese, 2 cups veges

3. 300g Chicken breast, tbsp peanut butter, 2 ryvitas (12g carbs)

4, 2 tins tuna, 1 cup veg, 100g stewed apple, 6 fishoil caps

5. PWO shake - 3 scoops BSC in water, 1 apple, 1 little box sultanas, 1 small choccy museli bar - 40g sugar

6. 250gr cottage cheese 3 scoops BSC

Drank 4+ litres of water + training fluids - went for SP Max tonight

[Big john]

Weighed in today - Pm weight - 128.5kg

BF% - 13.64%

LBM - 110.97kgs

Fat - 17.53kgs

Fuaaaark...may this be noted, that this is the 1st time ever since meeting you that you are actually liter than me now! :shock:, but the results speak for themselves bro, looking pretty dam tank still at the liter BW and youve seemed to keep the strength loss down to the barest minimum

awsome!

[steak]

Weighed in today - Pm weight - 128.5kg

BF% - 13.64%

LBM - 110.97kgs

Fat - 17.53kgs

Fuaaaark...may this be noted, that this is the 1st time ever since meeting you that you are actually liter than me now! :shock:, but the results speak for themselves bro, looking pretty dam tank still at the liter BW and youve seemed to keep the strength loss down to the barest minimum

awsome!

told you Id tag you on the way past bro :pfft:

[Optimass]

Good going Damo - small losses is what we are after now - 200-500g per week - whilst you are in the "sweet spot" from a bodyfat perspective you may not even drop any for a period of weeks, much like me at the moment. Key is to check the waist measure most of all as reduction here when flat on scales = continues drop in bfat.

Next few weeks with a small addition of carbs it will be interesting to see how your strength responds ... more pbs perhaps

[Big john]

Weighed in today - Pm weight - 128.5kg

BF% - 13.64%

LBM - 110.97kgs

Fat - 17.53kgs

Fuaaaark...may this be noted, that this is the 1st time ever since meeting you that you are actually liter than me now! :shock:, but the results speak for themselves bro, looking pretty dam tank still at the liter BW and youve seemed to keep the strength loss down to the barest minimum

awsome!

told you Id tag you on the way past bro :pfft:

[Viking Power]

Good on ya Damo looking tank when I saw you a couple days ago well done mate :clap:

[steak]

Good on ya Damo looking tank when I saw you a couple days ago well done mate :clap:

just a skinny guy now bro

[steak]

Week 28 Day 2 - ME Bench

Warm Up

Violater -10 mins

Elbow compression work - 5 mins :twisted:

Mobility - 10 mins

ME Bench - press against blue band, doubled under bench to bar, raw

10xbar

10xbar + Band

10x60 + B

5x80 + B

5x100 + B

3x110 + B

1x120 + B

1x127.5 + B

1x132.5 + B

Incline bar press

10x100

10x110

10x100

10x100

10x100

ST OHP - strict - delts pretty fried from 2 heavy squat sessions and ME Bench today

10x60

8x70

5x80

4x80

10x60

9x60

Side lat raise

3x12

DB Curls

6x10x25s

2 sets of 21s to finish

Clean eating continues...

1. 3 scoops of whey in water - early am, 6 fish oil cpas

2. 15 egg whites, 2 yolks

3. 2 tins tuna, 2 cups veg, 150g cottage cheese, 1/2 cup of salsa

4. 250g lean mince patties with pine nuts, and salsa

5. 300g chicken breast 1 tbsp peanut butter and 6 fish oil caps

6. 200g yoghurt, 2 scoops whey

7. 3 scoops of whey PWO, 1 apple and 1 choc museli bar

8. before bed 250g cottage cheese, 2 scoops of whey

long day, extra tucker..love it! 8)

[steak]

Week 28 Day 3 - DE Dead/Squat

Warm up

Violater - 10 mins

Mobility - 10 mins

Speed pulls against bands - conv, raw, 55% - 2 blue bands

10x60

10x60+ Bands

3x80+ B

3x100+ B

3x120+ B

10x3x140+ B - fast

Rack Pulls - below knee

5x100

5x140

5x180

5x200

5x220

5x240

Bar shrugs - 6 in front, 6 behind back - paused contraction

5 sets x 100

Hamstring condition - hammy machine

5x15xstack

Abs - 100 against band

Done in 55 mins.

[steak]

Week 28 Day 4 DE Bench

Warm up

Violater - 10 mins

Mobility - 10 mins

Bench - speed work, raw against orange band, 50% (day 1 of this band for next 3 weeks)

10xbar

10xbar+ Band

10x60+B

10 sets of 3 x 80+B - fast

Reverse Grip Bench -Raw, never done these before but we are using them to rest the delts a little and prepare the tris for shirt work.

6x6x60

6x100

6x120

St OHP - strict

12x40

8x60 - 5 sets

DB side late raise

3x12.5kgDB to failure :twisted:

Seated DB Curl

12x20s

10x25s

8x30s

8x30s

8x30s

10x25s

10x20

Progress pic - 14% @ 128.5kg

[Big john]

Looking like a Shurrrrrredded Unit boss!

Whats your take on the reverse bench?

[steak]

Looking like a Shurrrrrredded Unit boss!

Whats your take on the reverse bench?

Not shredded...not going to be either

We are using the reverse bench to take the weight off the delts in this phase as there is a lot of extra band tension on DE days and we dont want any issues.

Never done them before though so it was good to add it in. Wont do as ME though for a while. the 6x120 was no probs and my 2 comrades did pretty well once we sorted out the groove and kept it all tight. - Like them.

[steak]

Week 29 Day 1 - ME Squat

3 scoops of Nurocore...not bad :jive:

Warm Up

Violater - 15 mins...extra work on Quad above knee.

Mobility - 10 mins

Good Mornings

10xbar

10xbar

10x60

5x100

5x120

5x140

3x160 - belt

3x180

2x180

2x180

Sumo Deadlift

10x60

6x100

6x140

6x160

6x180

chucked on my now loose Velocity 50 - straps down

3x200

1x220

1x220

1x220

suits is now for sale along with a stack of other single ply gear - see end of post

Band Rows - 2 X green bands Stretched from top rail of rack through to bottom safety rail and across rack - mean tension :twisted:

5x12

add thin orange kilo band :twisted:

3x12 - paused contraction

= FRIED :twisted: :grin:

For sale - the brand name is the same a banned name on here But it starts with a "T" and ends with an "itan"

Titan Centurion 52 Reg stance, Very good condition, only light use, never been comp lifted

$140

Titan Fury 52 - been comp lifted once, would make a good training shirt

$60

Titan Super Katana 54 Chest/56 Arms, Straight Sleeves, Very good condition

$140

Titan Velocity 50 - good training suit

$80

PM if interested

[startinfromscratch]

funding dat dere phenom brah??

[steak]

funding dat dere phenom brah??

haha nope...metal bro :wink:

[startinfromscratch]

funding dat dere phenom brah??

haha nope...metal bro :wink:

[steak]

woulddowithoutnosebleedsthanks/10

[Big john]

funding dat dere phenom brah??

haha nope...metal bro :wink:

P.Ws a big fan of metal, esp when it comes to the multiply stuff