Mind over Macros

[steak]

Week 29 Day 2 - ME Bench 90%

Warm Up

Violater - 10 mins

Mobility -5 mins

Compression work - 5 mins

Bench - 2bd, raw, to 90%, wide grip

10xbar x 2

10x60

add 2 bd

5x80

5x100

5x120

3x135

3x140

1x145

1x152.5

1x157.5

1x155

1x150

1x145

1x145

pushed to far here...dummy!

Flat DB Press - lighter work

5x10x40s

Side lat raise SS with rear delt flys - light

4xfailure12.5kgDBs :twisted:

DB Hammer curl

4x10x20,25, 30, 35s

Standing behind back bar wrist curls

4xfailure x 30, 40, 50, 60, 80kg :twisted:

Blue band pressdowns - 200 non stop

[steak]

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

yeah...been getting some good advices 8)

[steak]

Week 29 Day 3 - DE Squat

Weighed in - 129.5kg and looking leaner...cant figure that one out.

Been on near zip carbs all week but have bumped up the fats and protein..reckon I would be at 120 grams of carbs for the week!

Warm Up

Violater - 10 mins

Band hip work - 10 mins

Delt and hip mobility - 10 mins

SSB Box squat light, speed work, 45% , wide stance.

10xbar

10xbar

10x60

10x80

6x100

10x3x120 - fast

SLDL

10x60

10x100

6x140

6x140

6x140

Yates Row light

12x60

10x100

10x120

10x120

10x120

Close Grip Pulldowns

4x10xstack - paused contractions

Standing Calf raise - front squat stance

20x60

20x100

20x140

20x180 :twisted:

20x180 :roll:

20x140

Compression work on elbow - fuark its raging hard at the moment...trying to work around it but its getting bad. Extra compression work and stuff for the next week then if no good...cortisone again.

Orange band pressdowns - 300 - feels a little better. Will ice it again now.

Eats have been squeaky clean :nod:

Cheat meal saturday :snap:

[Optimass]

Weighed in - 129.5kg and looking leaner...cant figure that one out.

Been on near zip carbs all week but have bumped up the fats and protein..reckon I would be at 120 grams of carbs for the week!

In the sweet spot - proabbly a bit of transference (muscle up / fat down). If it goes up next week we'll need to trim some of the fat back a little.

Can definately see the waist tapering quicker over the last two weeks.

[steak]

k...I added 1 jar of peanut butter this week...Delish of course. It has anabolic properties. Ive been adding it to the pre-bed 250g cottage cheese and whey blend to make a tri-blend of slow release of casein awesomeness

[Big john]

k...I added 1 jar of peanut butter this week...Delish of course. It has anabolic properties. Ive been adding it to the pre-bed 250g cottage cheese and whey blend to make a tri-blend of slow release of casein awesomeness

repped

[steak]

Week 29 Day 4 DE Bench

Warm Up

Violater - 10 mins

Mobility drill - 5 mins

Extra elbow compression work - 5-10 mins. Hurt like :evil:

DE Bench - speed, 55%, raw and against orange band

20xbar

10xbar + Band

10x60 + B

5x80 + B

10x3x85 + B - all you go I go and fast reps. happy with it.

Incline DB Press

8x35s

8x40s

8x45s

8x45s

8x45s

8x40s

8x40s

repped out with 30s

St OHP

6x5x60

Side Lat raise - DBs

3x15

Ezi bar curl -mixed styles

10x10

Blue band pressdowns - 300 (2x150)

Light stretch

back to eating lean for 2 weeks after a good cheat at KFC and Dennys :snap:

[steak]

Week 30 Day 1 - DE Squat/Dead

Weighed in -129.4kg

Warm Up

Violater - 10 mins

Band GMs - Green Band - 3x12

Mobility - 5-10 mins

Deadlift - against 45kg chain set, raw, conventional

10x70

10x90

5x120 + Chains

5x150 + C

5x170 + C

3x210 +C - add belt

Started a 220 + C but had some deep pain in my bad arm (previously torn bicep tendon and an overlapping tendonitis - stopped set.

backed of to 200 + C

1x200 + C

1x200 + C

1x200 + C

1x200 + C

1x200 + C

feels ok at this weight but its def not right overall. Been working hard on the rehab on tendonitis and working around the injury but the heavy block we are in is taking its toll. May have to reassess....

GHR

5x5xBW

BB Row - kept it light to avoid any more issues

10x60

5x10x100

Close Grip Pulldowns

4x12xstack

Eats have been lean. Holding weight well. More muscle needed though.

1. 14 egg whites, 1 yolk

2. 2 tins tuna, 1 cup cottage cheese and 2 cups veges

3. 400 g steak

4. 300g chicken breast, 2 cups veg

5. 150gr yoghurt, 1/4 cup oats, 2 scoops whey

6. PWO shake (3 scoops in water) 1 apple

7. 200gr chicken breast, 200gr steak, 3 Ryvitas

8. later - 250gr cottage cheese and 2 scoops of whey

[Optimass]

solid day all round bro - awesome :clap:

[steak]

solid day all round bro - awesome :clap:

2nd week at this weight...will hold here whilst I sort this arm out...then continue to drop slowly off to 126 or so. Dont think I can mentally handle anymore strength loss or injury to arm :pfft: :pfft:

[steak]

Week 30 Day 2 -ME Bench

Warm up

Violater - 10 mins

Mobility - 5 mins

Compression on elbow - 50 reps each way...nasty :twisted:

but it got me through

Incline BB Press raw to 95%

10xbar

10x60

5x80

5x100

3x120

1x130

1x135

1x125

1x125

1x125

Reverse Grip Bench raw

10x60

10x80

10x100

6x120

6x120

5x120

Seated DB Press - held back a bit as elbow was feeling a bit :madman:

10x25s

10x30s

8x35s

8x35s

8x35s

10x25s

repped out on 20s

Side lat raise

3xfailure - 15kgDBs

DB Curl

10x20s

10x25s

8x30s

8x30s

8x30s - dropset 25s, 20s

3 x failure at 35kg ezibar

Stretch

eats...ho hum

15 egg whites, 1 yolk

200g tuna, 2 cups veg, 200g cottage cheese, 1 tbsp sauce

300g steak

300g chicken breast

100g yog, 2 scoops of whey, 2 tbsp raw oats

pre work out stim cocktail - turbo, 2 scoops of nurocore and a low carb monster

shake- 75g protein, 1 apple

300g chicken

250g cottage cheese and 1 scoop of whey to go

[steak]

Week 30 Day 3 - DE Squat

Weighed in - 129.0kg - holding nicely, abs still visible

Warm up

Violater - 10 mins

Mobility - 10 mins

Compression and band flossing - 10 mins

DE Squat - 50% of raw...have back numbers off to be realistic with new body weight :roll:

10xbar

10x60

10x100

10x3x125 - fast/easy

Sumo Deadlift - speed work, raw

10x60

10x100

6x140

6x160

3x180

3x180

3x180 - all pretty fast

Bar shrugs

10x60

10x100

10x140

10x180

8x240

8x240

8x240

Hamstring machine

5x15xstack

Stretch

Good lean day of food..

1. 15 egg whites

2. 300g tuna, 2 cups veg, 100g cottage cheese

3. 500g baked rump =P~ 1/2 kumura, 2 cups veg

4. 300g tuna, 100g cottage cheese

5, 100g low fat yog, 1/4 cup raw oats, 2 scoops whey

6- PWO shake with water 75g P, 1 apple

7. 400g lean pork, 2 ryvitas

[Optimass]

nice nutro bro - see Pak n Save are $9.99kg Rump this week - freezer is loaded

[steak]

nice nutro bro - see Pak n Save are $9.99kg Rump this week - freezer is loaded

yeah I got a 4kg slab of it...its shyte compared to our mates up the road. Makes a good curry though :wink:

[steak]

Week 30 Day 4 - DE Bench

Warm up

Violater - 10 mins

Compression - 5 mins

Mobility - 5 mins

DE Bench speed work, raw, mixed grips but 6/10 wide

10xbar

10xbar + Band (Orange band)

10x60 + B

5x80 + B

10x3x90 + B - all fast - I go you go sets

Floor press

10x60

10x100

10x100

10x100

10x100

10x100

Superset - Upright Rows/Bicep Curl 10x10 of each(200 reps) 35kg

All done under 1 hour.

Had a massive refeed last night

10 tacos with cheese

400gr suet and beef pudding

300g suet and mince pudding

big plate of chicken and kumura leafy green salad

large bowl of ambrosia

large bowl of apple crumble, custard and icecream

today was a very lean day. No carbs other than PWO apple :grin:

[Android]

fark!

I feel like apple crumble now but there's none around. Good to see you're enjoying the new lifestyle, low-carb for a while then a big re-feed reward...awesome!

Hope your arm comes right too mate

[Big john]

fark!

I feel like apple crumble now but there's none around. Good to see you're enjoying the new lifestyle, low-carb for a while then a big re-feed reward...awesome!

Hope your arm comes right too mate

faaaaaaaaaaaaark ive been on a apple crumble refeed this whole weekend....madness

[steak]

Week 31 - Day 1 - ME squat

Warm up

Violater - 10 mins

Mobility - 10 mins

Squat - raw, widened stance, 90%+

10xbar

10x60

10x100

6x140

5x180 - add belt

3x200 - wrapped

1x220

add briefs - loose SC 50- straps down

1x240

1x250

1x260

all easy enough

SLDL

10x60

10x100

10x100

10x100

10x100

Hamstring Machine

10xstack

10xstack + 10kg chains

10xstack + 20 kg C

10xstack + 30kg C

10xstack + 40kg C

10xstack + 40kg C

then drop set down dropping chain off the same way it went on :twisted:

Band Rows med grip, 2 chocked green bands

4x10-15

Light carb day - 50gr and under - no problem :twisted:

[hjp]

Getting lean as bro and strength is good :nod:

When are you competing next Steak? September?

[steak]

Getting lean as bro and strength is good :nod:

When are you competing next Steak? September?

every day is a competition for me mate :roll:

[Phedder]

Getting lean as bro and strength is good :nod:

When are you competing next Steak? September?

every day is a competition for me mate :roll:

Wise words sensei

[steak]

Week 31 Day 2 - ME Bench - 95% raw test

The end of our pre-fatigue cycle...thank phuq

Warm up

Violater - 10 mins

Mobility - 10 mins

Bench Raw, comp calls

10xbar

10x60

5x80

5x100

3x120

1x125

1x135

1x142.5 - 95%

Flat DB press

15x30s

12x40s

8x50s

8x50s

10x45s

10x40s

10x35s -> dropset, 30s, 25s, 20s

Bar shrugs 100kg (20 reps) superset with DB side late raise 12.5kgDBs (15 reps) -

5 sets :twisted:

Wrist Curl over bench

20x20

20x40

20x40

20x40

Standing behind back - 20x40, 20x40, 20x40

Hammer curls - to failure and we were done in under 1 hour

All done on a very low carbs today :twisted:

Bench has dropped away quite a bit by the feel of it. The price I'm paying for dropping over 20kgs of fat and halving my body fat.Shit happens and when I stabilise the weight then it will get some better attention.

Another lean day of nutro:

1. shake 75g with water (6g carbs) - early hours as I had a client at CBC

2. 15 egg whites

3. 2 cups of veg, 2 tins of tuna, 2 ryvitas (12g carbs)

4. 400g chicken breast, 2 cups veg

5. Shake - 75g (6g carbs)

6.PWO - Shake and apple - (36g carbs)

7. 300g steak

8. 250 cottage cheese, 2 scoops whey and tsp of peanut butter

Supps - 500mg vit c, 12 fish oil caps and some stims

[steak]

Week 31 Day 3 - DE Squat

Warm up

Sled + 60kg x 300m

Violater - 10 mins

Mobility and hip floss - 10 mins

SSB Box Squat - wide stance, raw, to 50%

10xbar

10x60

10x60

10x60

5x80

5x80

5x80

3x100

3x100

8x3x125

add briefs - loose single ply SC 50, straps down

3x140

3x160

2x180

2x180

2x180

Rack Pull from below knees, raw, fast

10x100

8x160

8x160

8x160

5x180

5x180

5x180

3x200

3x200

3x200

Wide Grip Barbell Row leading elbows flaring and constant tension on lats

10x10x80 :twisted:

Done

No carbs today :evil: (other than PWO apple)

1. 15 egg whites, 2 yolks

2. 2 tins tuna, 2 cups veg

3. 5 chicken drumsticks

4. 5 chicken drumsticks

PWO shake - with water 1 apple

6. 400gr mince, 2 cups veg and 2tbsp sour cream

7. 2 scoops of whey, 1 tbsp PB

Refeed 2moro night - lock up your cheesecakes and ice cream :twisted:

[Android]

Awesome to see you stick to your plan mate!

I'll be up next weekend if that's cool with you (before you waste away) and bring my new flatmate. See if we can't get her keen on this sport see what she can lift :pfft:

[steak]

Awesome to see you stick to your plan mate!

I'll be up next weekend

cheers bro...yup..sweet as. Will flick you a text later on or maybs catch you at the fit expo on sunday?