Mind over Macros

[Android]

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?

yeh I'll be going along to see SG and some of the girls...well more the girls, some of SG :pfft:

[steak]

Week 31 Day 4 - DE Bench

Final day of this block.

Warm up

Violater - 10 mins

Mob -10 mins

Bench - speed work, raw to 70%

10xbar

10x60

5x70

5x80

10x3x105

Incline Close Grip Bench

10x60

6x6x100

Seated DB Press

4x10x25s

2x10x30s

2x8x35s

30x20s :twisted:

Ezibar curl

2x10x30

5x21s x 35

Good session. The boys all stimmed up on show freebies - place was buzzin

Good show today at Fit Expo and great catching up with and meeting a heap of people too. Highlights other than all the eye candy..the strongman events we could stay for (I even managed to get the polished milled stainless DB off the ground - 57mm grip and slippery as an eel) and the general generosity of exhibitors from all aspects of the industry. There was something for everyone - well done all :clap:

[steak]

Week 32 Day 1 - ME Dead/Squat

Couple of things..

1. 2nd day of zero carbs...4 to go :roll:

2. Weighed in

128.5kg same as 4 weeks ago

BF: 13.04%

LBM: 11.74kg

Fat: 16.76kg

Down about 1%

Warm Up

Violater -10 mins

Mob - 10 mins

Sumo Raw

10x60

10x80

5x100

5x140

5x180

add belt

3x200

1x220

1x220

SLDL

10x60

4x10x100

BB Row

6x10x60

Calf raise

6x10x100

Keeping it light this week....need a break mang :roll:

Will turn it back on next week and start doing some equipped lifting.

[Daniel]

mean sumo's bro

good weigh in :nod:

[steak]

mean sumo's bro

good weigh in :nod:

ta man...cant pull too much right now as my elbow/bicep tendon injury is giving me shyte. All this no/low carb bizzo is not good for joints etc so it would appear but Im getting near my goal now.

[steak]

Week 32 Day 2 ME Bench - undertraining week

4th day with no carbs at all. Snuck back onto scales for a quick peek tonight - 127kg :shock:

Warm up

sled - 400m x 65kg

Violater - 10 mins

Mobility - 10 mins

Bench - to a 2bd Raw

10xbar

10x60x2

add 2 bd

5x80

5x100

5x120

5x130

3x135

3x140

3x145

1x150

add preloved double ply RageX

5x165 - 3bd

3x180 - 2bd and carpet

1x195 - 2bd

All I wanted was a fast 2bd and it was easy.

DB press

12x30s

12x40s

12x40s

12x40s

1 Arm DB Press - standing

4x10 each arm x 20kg DB

Reverse Curl

5x10x30

DB Fly

5x10x10kgDBs

Good session considering lack of carbs and never been in multi-ply before. Slipped the shirt on easy peasy (open back, velcro) but didnt quite have it right...know where it went wrong so easy fixed. Pretty powerful beast of a shirt thats going to take some work.

Nutro

15 egg whites, 2 yolks

tin of tuna, 200g cottage cheese, 1/2 avacado, 2 cups veg

350g lean mince, 1 cup of mixed nuts (pumpkin seeds, walnuts, almonds)

1 tin tuna, 1/2 avacado, 200g cottage cheese

PWO - 1 apple, 3 scoops of Quad in water

bowl of chicken drumsticks

300g cottage cheese, 2 scoops whey, 1 tbsp peanut butter

Supps - 12 fish oil caps, 4 thermos, and 2 scoops of stimz

Might piss on strip 2moro and see if Im mildly in keeeetosis after 4 days :grin:

[steak]

Week 32 Day 3 - DE Squat

Day 6 of no carbs.

Weighed in: 126.5kg - down a kg this week, visibly leaner

Refeed tomorrow night :twisted:

Warm Up

Sled - 300m x 65kg

Hits to tyre - 80

Mobility/violater - 10 mins

Band GMs - green band - 50

DE Squat - bar box squat

10xbarx2

10x60x2

10x80

3x100

6x2x140

add briefs - SC 50 straps down

2x160

2x160 = orange Kilo bands (they are actually 1/2 an orange kilo each as we cut them down)

then - 10 sets of 2 x160 + Bands :twisted:

Last one slowed a bit so stopped.

Standing Good Mornings

10x60

4x8x80

Hamstring machine

6x10 x stack + 40kg chains

Chest Supported Inclined DB Row

8x8xx35 - wide elbows :twisted:

Lean nutro

15 egg whites

1 tin tuna, 2 cups veg, 2 scoops whey

300g chicken, 2 cups veg

300g chicken, 1tbsp peanut butter, 1 scoop whey

PWO shake 75g, 1 apple

1 tin tuna, 1 cup veg

250g cottage cheese, 1tbsp peanut butter, 2 scoops whey

[steak]

Week 32 Day 4 - DE Bench - last day of under-training week

Warm up

sled - 500m non stop with 65kg

100 hits to tyre - non stop

Flex/mob/rollering - 10 mins

Incline Bench

10x10x80 - couldve been more but we kept them fast and I go you go so FA rest

St OHP

6x6x60

Side lat raise SS with rear delt flys

4x10 each

DB Bicep curls

3x10x20s

3x8sx25s

2x25 ezibar curls with 35kg

Good fast session. :twisted:

[Android]

Side lat raises and d/bell curls, never thought I'd hear that from you but good to see!

Brought a cream donut today because I thought I was gonna read about a re-feed and cheesecake...and you didn't.

I feel tricked :shock:

[Optimass]

Side lat raises and d/bell curls, never thought I'd hear that from you but good to see!

Brought a cream donut today because I thought I was gonna read about a re-feed and cheesecake...and you didn't.

I feel tricked :shock:

... you need a fb account bro - you'll get the low down as it happens :grin:

[steak]

It tried to murder some maccas but it just wasnt like the old days 3 months ago...tasted like shyte and i left it at 4 burgers 2 large cokes and stuff...happy to eat a clean cheat from here.

[steak]

Week 33 Day 1 - ME Squat

1st week of the reload.

Warm up

Sled - 300m x 65kgs - non stop

Hits to trye - 60 non stop

Mobility, Flex and rollering - 15 mins

Squat, raw, bar and against 45kg chains

10xbar x 2

10x60

10x60 + 45kg Chains (chains - 12 links on ground at lockout and not deloading at all)

6x80 + C

5x100 + C

5x140 + C - belt

3x160 + C

3x180 + C- belt/wraps

1x200 + C

add briefs - loose SC 50m straps down

1x220 + C

1x230 + C

1x240 + C - missed. Loose suit bottoms slipped up leg about 3 cm :? too skinny now! :pfft:

Left it there.

GHR

5x5xBW

Pulldowns med grip

10 tons :twisted:

Scoffed some lollies and an apple and 75g of protein. (these were the only carbs again today)

[Big john]

It tried to murder some maccas but it just wasnt like the old days 3 months ago...tasted like shyte and i left it at 4 burgers 2 large cokes and stuff...happy to eat a clean cheat from here.

need to hit this up bro...serious bizniz, have heard one maybe hitting lincoln road, not sure on any coming to north shore yet, but when i find out from the pipe line. ill let you know

its basically Burger fuel...at economic prices 8)

[steak]

Week 33 Day 2 - ME Bench

Warm Up

Violater - 10 mins (tight from the squatting)

hard ball on scaps - 5 mins

Mobility drill - 5-10 mins

Too much weather to sled today will mow down some yards next fine day.

Bench, raw, against Orange band No1 (60lbs,25kgs or so)

10xbar

10x60

10x60 + Band

5x80 + B

5x100 + B

3x110 + B

3x120 + B

1x125 + B

1x130 + B

add shirt

4x3x165 + B to 3 board

3x1x180 + B to 2 board and carpet

Floor press

10x60

10x80

10x100

10x100

10x100

10x100

Seated DB Press just to fry anything left in the delts or tris :twisted: :pfft:

15x25s

10x30s

10x30s

10x30s

9x30s

8x30s

Side late raise

3x20x8kgDBs

Reverse Curl

6x10x30kg

Smacked down some fast carbs and 75g shake.

Good session

[Big john]

much floor pressing was done this night arcross auckland :shock: :nod: . savage volume too :twisted:

[Daniel]

Nice benching Bro!! 8)

[steak]

Churr fellas...skinny old guy keeping up with these young fellas :grin:

[steak]

Week 33 Day 3 - DE Squat/Dead

Weighed - 126.9kg up about 1kg but visibly leaner...Supposedly in the sweet spot so will continue what I did nutro wise and also keep up the hypertrophy work.

anyway...plenty of work to do....

Warm up

Sled - 200m X 65kg

60 hits to tyre

10 mins on the violater

Deficit Deadlift 60%, raw, 2" block

10x60

10x100

6x140

5x160

5x160

5x160

5x160

5x160

5x160

Rack Pull from below knee cap, raw,

8x140

5x200

5x210

5x220

5x220

5x220

3x240

3x240

3x240

Standing DB Row

10x45

10x65

10x85

10x85

10x85

Sled Row seated, 65kg sled against 2 chocked green bands for eccentric/recoil :twisted:

3 x failure :twisted:

Gut busting stuff and condition work shone through 8)

Good session

[Big john]

Dem.....DEM DELTS!!! awsome progress boss, fuuuuuark

[red machine]

ANIMALS! :evil: :clap:

[scrambledeggs]

Lookin mean man!

[Daniel]

:shock: Bloody hell mean bro 8)

But this photo is missing something????

mmmm I no hang on I seen this photo some were before ? oyea on facebook :pfft: :pfft:

sorry bro couldn't help myself :pfft:

looking lean bro :nod:

[steak]

sorry bro couldn't help myself :pfft:

looking lean bro :nod:

hahahaahaha...athletic class :roll: Feels a bit better fitness wise but feels shit strength wise. Time will heal that.

[steak]

Week 33 Day 4 - DE Bench

Day 1 of CBL

Warm Up

Sled 65kg - took it for a walk down the road and up the hill - it hurt! :twisted:

Hits to tyre - 80 non stop

Mobility - 5-10 mins

Incline Bench speed work, raw

10xbar

10x60 x 2

5x80

15x3x85

Reverse Bench

10x60

10x80

10x90

5x5x110

1 Arm DB Press

5x25s each arm

5x5x30s

2x10x25s

DB Curl

10x20s x 2

10x25s x 2

8x30s x 2

10x25s

Ezibar curl

4x10x40

Looking forward to CBL - got another 9 days day glycogen drain in front of me but that should be a breeze. Loaded up on fats for the period...coconut cream, thickend cream. nuts, peanut butter and other butters, avocados and a few other fattaz goodies. Strength should be on the rise once the carbs come back in.

[Big john]

coconut cream, thickend cream. nuts, peanut butter and other butters, avocados and a few other fattaz goodies.

dammmm sounds hella good