Mind over Macros

[startinfromscratch]

he says" Im home and the fax is on" :grin:

missed this :twisted:

[startinfromscratch]

heres another good sumo article for ya -

http://forum.bodybuilding.com/showthread.php?t=114539361

[steak]

you'd tap that :nod:

[steak]

Week 10 Day 1

BW - 140.2kg

Felt tired in the delts the last few days, elbows are flaring again so extra work going into them. Been waking at night with aching delts.

Warm ups

Violater - 10mins

Scap press - 3x10

band pullaparts - red - 3x10

dislocations - 3x10

Drop press - 3x10

Bench - raw, wide grip

2x10xbar

10x60

5x80

3x100

3x120

3x140

1x150 - felt pretty easy

add shirt - fury 50, max grip

3x160 - 3bd

3x170 - 2bd

3x175 - 2bd - touch on last

3x180 - 2bd - all touch

1x185 - 1bd + carpet - touch

5bd - raw, med wide grip

5x165

4x175

3x185

3x195

Rev band - raw, med wide grip

5x165

4x180

1x90

fatigue had set in for the tris so left it.

Rotators - 3x 10 x trisets

Halbert raise - 3x10

Red band press downs - 200 - getting these non-stop now

Pleased with output considering the achey delts and broken sleep the last few days. Eating has been good with pretty clean intake other than some big greasy meatballs I knocked up with budget mince..yeaaah!

[Big john]

Felt tired in the delts the last few days, elbows are flaring again so extra work going into them. Been waking at night with aching delts.

smoke and mirrors 8) :clap:

Bench - raw, wide grip

2x10xbar

10x60

5x80

3x100

3x120

3x140

1x150 - felt pretty easy

add shirt - fury 50, max grip

3x160 - 3bd

3x170 - 2bd

3x175 - 2bd - touch on last

3x180 - 2bd - all touch

1x185 - 1bd + carpet - touch

case and point nice bro...that fury submitting to your will yet?

[drizzt]

Nice benching bro :clap:

[startinfromscratch]

just order the 50superkat broseff!!!! :pfft: :pfft: :pfft: :pfft:

[steak]

Nice benching bro :clap:

ta bro...work goes on. Test in few weeks.

just order the 50superkat broseff!!!! :pfft: :pfft: :pfft: :pfft:

steady on son! Could be tricky sneaking that past Mother Russia...but if theres a will theres a way..will roll with the fury 50 for now though well at least until I get a decent press out of it...sneaking it down slowly :wink:

[steak]

Week 10 Day 2 still pretty tired and feeling flat..stims not even helping

Warm ups

Violater - 15 mins

light stretches

GMs - light - 3x10

Squat - Raw

10xbarx3 - stiff

10x60

5x100

3x140

3x180 - added belt

3x200 - added wraps too

1x220

1x230

add suit - 52 cent - 1st real session in it so just feeling out the fit..didnt feel like I had it right as it hindered my set up a bit. Pushed on

3x230 - high

2x240 - high

1x250 - just about there

left them there for now

Pause squats

5x3x125 - 2 count

St calf raise - front squat harness

20x100

15x140

15x180

15x180

15x180

50x100

GHR - 6x5xBW

Heavy stretching.

Nutro has been clean but Im gonna smash some wendys 2moro - they have been warned!

[Big john]

son maybe u need the.........jack3d!

good slog thou bro mean watties squatties sesh!

[steak]

good slog thou bro mean watties squatties sesh!

naa not too happy with it but cant feel 100% all the time eh

resting up 2moro and carb loading should help. Suit work is a week behind cos of the belt letting last week so can factor that in I guess.

[Big john]

how tight is the 52 on you?

[steak]

I have 2 52s bro..the Wookieified suit and an non-comped suit..both loose but one is looser than the other...Im sure you can guess which one

Not much pop out of either really but I dont tend to get much from the gear in my limited experience...early days though

[bar-belle]

steady on son! Could be tricky sneaking that past Mother Russia...but if theres a will theres a way..

Hmm :think: you can have your new Superkat when I get some Risto's 8)

[VanillaGorilla]

steady on son! Could be tricky sneaking that past Mother Russia...but if theres a will theres a way..

Hmm :think: you can have your new Superkat when I get some Risto's 8)

If you are the right size your prayers have been answered. $30 bucks no reserve. (Closes in 6 hours)

http://www.trademe.co.nz/Sports/Other/a ... 976794.htm

Contemplated buying them to sell at a more appropriate price on ebay but too much hassle.

[bar-belle]

steady on son! Could be tricky sneaking that past Mother Russia...but if theres a will theres a way..

Hmm :think: you can have your new Superkat when I get some Risto's 8)

Thanks SFS :?

[Big john]

steady on son! Could be tricky sneaking that past Mother Russia...but if theres a will theres a way..

Hmm :think: you can have your new Superkat when I get some Risto's 8)

Thanks SFS :?

tsk tsk :naughty: :grin:

[steak]

Hes just lucky Ali isnt lifting too or would be costing him double too :nod:

[Big john]

so ordered ristos and superkat? :grin:

win win situation :nod:

[startinfromscratch]

Hes just lucky Ali isnt lifting too or would be costing him double too :nod:

LOL out loud

[steak]

Week 10 Day 3 - Cond/Recov/Sanity

Violation - 15mins

Ball - 5 mins

Sled - 300m x 60kg - fast walk

Hits to tyre - sledge hammer - 5x30

Turkish Get Ups - holding 20kg bar - just playing and will include more often

Broomstick Press - 200

Broomstick Front Raise - 200

Broomstick OHP - 200

Light Rotator Trisets - 3x10

Bradford press - light - 3x10

Scap press - feet elevated - 5x10

Cat Camel - 5x10

Iron Cross Band GMs - blue bands - 5x10

KB Sumo Squat - 5x10 - better depth today

Band Knee-aparts - blue band - 5x10 with 2 count pauses

Barbell Twist - 5x10

Poundstone Plate Stacks - 3x12

Blue band pressdowns - 300

Big eats today - felt hungry all day.

1. 2 cups oats,1 cup berries, 1 cup yog, 1 cup milk,

12 egg whites 2 whole

50g P shake

2. Pork steaks - 400g

2 Cups rice

3.Wendys feed - 3 burgs, large fries, large coke

4. Fruit and shake

5. 300g mince, 1 cup veg, 2 cups rice, shake

6. 300g mince, 1 cup rice, 1 cup veg, 1 litre milk

7. 1 litre milk with 50g P shake, 1 PB sandwhich

[steak]

Week 10 Day 4

Trained alongside Big John...churr brah.

Rubbed a heap of deep heat on and used elbow sleeves for the first time again in a year. Elbows are roasted.

Violation - 15 mins

Hard ball - 5 mins

Light GMs- 3x10

KB Swing Thru - 3x10

Light Stretch

Deadlift - Sumo, Raw

10x60

8x100

6x140

3x180

3x200

3x200

Add Velocity 50 - 2nd time in it (ex Wookie)

1x220

3x220

1x230

1x230

1x230

3x200

Set up is getting much better, some lifts were crisp and smooth and some were slow drags. Will keep at it as Im enjoying learning a new skill and will test a max with sumo just so I know. Feels like 240-250 somewhere in there at the moment.

Normally I'd be looking for some close grip benching but elbows are all flared up and delts are tired so left that out.

Sumo pulls from 6" below knee

5x100

5x140

5x180

3x200

3x200

3x200

Rehab work

Hammer curls - 100 each arm

DB Curls - 100 each arm

Wrist curls - 50

Blue band press downs - 300

A good day of eats again with a dozen KFC pieces along with the normal 6-7 meals...still going in fact. Shakes have been blended with added oats.

[Big john]

Taking to those sumos nicely bruv!...when u can get down to that bar in the suit! :shock: :pfft:

but jokes aside i think come test day your gonna pull a 240+sumo. thats my take on the situation

[startinfromscratch]

. thats my take on the situation

[Big john]

. thats my take on the situation

you mirin?

:pfft: :pfft: :pfft: :pfft: :pfft: :pfft: