Mind over Macros

[rose]

wide grip chins - BW.. all spotted but it feels like Im getting stronger here

It's true! Do them to get stronger at them :grin:

rest day tomorrow so will go to sea for the day and rest up in the sun

Lucky! Enjoy 8)

[startinfromscratch]

good work re chins bro. dont do what i saw these clowns doing the other day. had 15k strapped to him, doing assisted pullups! fucken l.m!!

[rose]

had 15k strapped to him, doing assisted pullups!

Aye? :-s :doh:

[steak]

that pic of your stretch.....you got the same shoes as me...

thats not me in that pic bro Im fatter dan dat :grin:

[rose]

Didja catch any fishies today or were you too busy working on ya tan? :grin:

[Lazarus]

That avatar of yours is making me thirsty... is that what gives you that natural glow?

[steak]

Didja catch any fishies today or were you too busy working on ya tan? :grin:

I go to work to rest It was a nice sunny day, the sea was flat, my crew were a mottley lot from all parts and the fish didnt bite that well :? My mate on another commercial boat slayed a HUUUUGE frieght and was crowing like a freed man walking his durty boasting talk up and down the wharf...he was the shit for shure ...so... quiet and gently as I am... I humbly went about my business and sent my mottley crew home to eat the few fishes each they had procurred during the events of the day. When he had done with his laddish crowing and set off home to be beaten by wife with limp celery I not carefully re-arranged his cockpit and seeing as I will be gone by sun up and he will still be making his brokeback way to the wharf...I win. 8)

tan is now a 1.2/10

Meals all prepped last night for today and included 3 steak/brown rice meals in the 6 I took to sea :nod: Same for tumorrow 8)

[steak]

Another day on the briney...pre-packed tucker...galley duties are a pain in the glute but it has to be done...

Am - 2 cups oats, 1/2 tin fruit salad, 1 cup yoggie and a 50g shake

Am - 200g steak, 1 cup rice, 1/4 cup nuts seeds and sultanas, 1/3 avocado

Am - same

Pm - same

Pm - same but chicken instead of steak

Pm - 50g shake

No Shotgun and AEX caps prior to training

After training - 50g shake and 2 kiwifruit

within an hour - 2 chicken breast and 1 bag couscous

next - 50g shake

Gota kick rs steak defrosting for breakkie :nod: :snap:

Trained delts/traps

Seated DB press after a few arm circles and warm ups with 15-20kg DBs

8x25kgDBs

4x30 - 1 spot

5x30 - 1 spot

4x30 - 1 spot

7x27.5

6x27.5

8x25

side lat DBs

8x15kg

8x15

7x17.5

bent over rears-pauses

10x12.5kg DBs

9x15

8x15

upright rows

7x40kg+bar

7x40

7x40

BB shrugs - 3D smith machine

15X120kg

10x140

7x170

7x170

11x140

15x120

then just repped out and out ..stop/breath/lift

30x120

and thats how you turn steak into mince

[Sakura]

chest - up 6cm

Waist - same

arms - up 2cm

thigh - up 1 cm

calf - up 1cm

f arm - up 1 cm

1st time doing neck so no comparison

BW - up 5kg

BF - same

Awesome bro! \:D/

..and thats how you turn steak into mince

LOL :pfft:

[steak]

Thanks Sakura

Do you ever have those days when you wake up with all the best intentions in the world, your foods already half eaten in your mind, the weights will fly up in your hands, the gym will be empty or at least only a small crowd there and then as your day goes on and the food slides down it happens...you get flattened :shock: ...the plug gets pulled out and the energy runs away :evil:

The list of possible causes grows in your mind and gets analysed like a pitcrew diagnosing the preformance of a highly tuned racing machine much like I am :^o and all I could come up with is the fact that the early starts and the wobbling round on the briney these past few days day has caught up despite the pretty good nutrition that is going in the tank.

FOR SALE - 1 job. All yours for $650000. Be quick! Serious Vendor

So after a day of battling human beings displaying the most outrageous lack of customer service I have ever seen( Had to buy a new bed and dining room table and chairs (can't fit our lunches on the current one and having to try and return a faulty product to a retailer) I had just enough left to sip back a slurp of NO Shotgun and go cane the shit out of my calves, forearms and the partially buried abs (PBAs)

Trying a mix of high/low reps for calves...last week I was tender for 3 days after it so will roll with that for now...high preformance race machine again

Steaks Improvised Seated Calf Raises...long story :roll:

30x60kg

30x60

then one legged

20x60kg

20x60

20x60

then with Bar-Belle perched a loft the stack of plates

(I met her at NZBB Dating Online.com )

20x 60kg and gurl

same

same

Standing Smith Machine Raises

10x120kg

10x120

9x120

Calf Press on Leg Press

20x150kg

11x210

19x150

11x210

18x150

16x120

Hammer curls

10X20kgDBs

7x27.5

6x27.5

9x25

8x25

Reverse cable curls - slow on the negs

10x90lb

10x90

10x90

Hanging leg raises

20xBW

20XBW

20XBW

O/head pulley crunches

15x100lb

15x100

15x100

Slightly decline crunches

20xBW

20XBW

20XBW

Food was good as gold....lean and clean.. although I have noticed a wee bit of bodyfat creeping in :doh: ...there has been a lot of red meat and high carbs in afternoons, so will go back and recheck where I think its come from and adjust...just like a finely tuned race machine

Hoping for a better day tomorrow 8) Im sure it will be :nod:

.

[jono]

great work there on the calves man.. hammers looking good too.

8)

[rose]

Do you ever have those days...

No 8) You need to eat some lentils Hope Monday treats you better aye.

although I have noticed a wee bit of bodyfat creeping in

Zomg! Call the fat police! Stat! :shock: :pfft:

[steak]

Meal interval has been 2-2.5 hours to get those cals in soooo as I still want to take in those cals with whole foods I will space the interval out to 2.5-3 hours and see if the metab likes that better.

[Luigi]

hey man one thing iv learned recently, up the intensity and drop the sets.... you will grow a lot faster and get much stronger too. just my thoughts

oh and were are the squats!!

[steak]

hey man one thing iv learned recently, up the intensity and drop the sets.... you will grow a lot faster and get much stronger too. just my thoughts

oh and were are the squats!!

Have Pmed ya mate :wink:

That was calves, f-arms and abs bro...quads was today

After a few stretches and warm ups......

10 sets of 10 :twisted:

x100kg

x120

x130

x130

x120

x120

x120

x120

x120

x100

That was it :twisted:

[Gym rat]

Nice quad train Steak \:D/ :clap:

[startinfromscratch]

mean legs train bro, thatl induce some growth fo'sho! :clap:

[rose]

Haha, 10 x 10, would you like a Zimmer frame Sir? :pfft: 8)

[steak]

ummm errr yes pleeease :shifty:

it would be a mean week to do the lot 10x10 :twisted: That squat session wasted me...nearly had a barff..more than once :roll: :grin:

Chest - incline BB

Tris - close grip bench or press downs...would love to do skullcrushers but not prepared to waste the elbow on them at the mo

Back - BB or DB rows or would 10x10 deads be the shizz or what :twisted:

Bis - BB curl

Delts - military press

Traps - BB shrugs

Calves - raises

10x10...its got a nice ring to it :nod:

[runveerun]

Yes I've had one of those days, tomorrow is going to make up for it though, tomorrow is gonna be the bestest day ever and you won't want to sell your job! :grin:

[teamfatboy]

Well done on the 10x10 Captain :notworthy: that's a LOT of weight to move!

Sounds like you had a day full of lemons..... sux when the energy vampires get in the way...fingers crossed for a better day tomorrow.

[steak]

Chest and tris today.... and I went to "the big smoke" No fights, no road rage, no pushing in the crowds...even sat and had a latty, no a lurte, no lette...oh wtf do they call them.. you know one of those fancy cups of murky hot water with squiggly shit in the cream that cost a bicep and a quad :roll: anyway one of dem things eh....no cake though! I thought the price for the cake included the cafe but no it must have been special cake cos it was for only 1 crumbly piece...besides the wench in this taverrrrrn wouldn't take me gold bits...says she dont trade in trinkets. Funny town :roll:

so went and trained

Incline BB Press (3D Maxx Smith machine)

10x60kg

7x80

7x80

6x80

4x80

6x75

6x70

7x65

Seated chest press machine

9x75kg

8x90

6x100

5x100

Close grip bench press

10x48kg

8x58

6x63

5x68

Cable press downs

10x100lb

10x110

8x140

8x140 then stripped weight off till failure in 10lb increments down to 50lb...nasty

Much better intensity today :twisted:

Eating

1. 50g shake.... this one was at 0430 (Im training the body to eat while its lying down sleeping...gets messy with the shakes though so I'm getting up to slurp those down )

2. 10 eggwhites, 2 cups cooked oats, 1 cup yoghurt, tablespoon of wheatgerm

3. 250g steak, 1 cup brown rice, apple, flaxseed oil

4. 250g steak, 1 cup brown rice, apple, flaxseed oil

No Shotgun and 4 AEX caps

5. Post workout shake(50g) apple and bananna

6. 2 chicken breasts, 1 cup brown rice, hummus and 1/2 cup cottage cheese

7. 1 chicken breast, 1 cup rice, 3 cruskits and a dessert spoon of peanut butter

8. Will do a tin of tuna and sumfink low carb in an hour or so

and a shake for beddybyes

[Peachy]

Awww steak!!! Why you have to have maccas as your avy?? :roll:

You making me want a cheeseburger with extra mayo sooooooo bad....... =P~

[Travel Express]

I went to "the big smoke" No fights, no road rage, no pushing in the crowds...even sat and had a latty, no a lurte, no lette...oh wtf do they call them.. you know one of those fancy cups of murky hot water with squiggly shit in the cream that cost a bicep and a quad :roll: anyway one of dem things eh....no cake though! I thought the price for the cake included the cafe but no it must have been special cake cos it was for only 1 crumbly piece...besides the wench in this taverrrrrn wouldn't take me gold bits...says she dont trade in trinkets. Funny town :roll:

:pfft: :pfft: :pfft: :pfft: Priceless.

[Old Bull]

:nod:

Deadlifts..6x140

1x160

missed it again though :evil:

Trouble with "The Dead Zone" its unforgiving. But good work it will come up :clap: