Mind over Macros

[rose]

Metallica - The day that never comes.....gym entry muse today

When I trained on Tuesday, 'Down in the sewer' came on as I was going down the stairs to Le Sewer! It was sewer LOVE to the maxxx etc :kiss:

Have fun at kindy!

[teamfatboy]

PT course tonight...should be a bit more fun now we are moving away from all the PC human stuff and into more gym and exercise related material

Hooray for real learning :clap: - how's the prop? All good to go?

[gazza]

love the calf machine big guy, bet you got a few looks from peeps in the gym.

[steak]

PT course tonight...should be a bit more fun now we are moving away from all the PC human stuff and into more gym and exercise related material

Hooray for real learning :clap: - how's the prop? All good to go?

considering the damage it all caused as it threw its toys out out of the cot, basically destroying the drive train from the gearbox aft, things are ticking along well. Should be back in action by wednesday next week all going according to plan...wait wut! We have a plan?

love the calf machine big guy, bet you got a few looks from peeps in the gym.

Its a crowd pleaser Gazz bit stink the gym not having any dedicated calf hardware :evil: but if there is a will there is a way Im keeping my eyes out for a 2nd hand seated machine..tidy up and take it along for the poor barstools

[steak]

Todays journey of the iron took us to delts and tris land

Delts

Standing Military Press

15x40kg

12x45

10x50

8x60

6x65

6x70

5x70

Finished these off in case I missed any bits with 3 sets of Standin DB Presses with 10 second rests

10x20kgDBs

7x25

6x25

Seated side lat raises

10x12.5kgDBs

10x12.5

9x15

Seated bent over rear delts -2 sec pauses at top

10x12.5kgDBs

12x12.5

8x15

7x15

Barbell Shrugs

10x140kg

12x160

8x200

7x212.5 PB :twisted:

then repped out on 120kg for ...lost count at 20 :twisted:knuckles dragging

took a few mins rest then went to Close grip bench press

12x60kg

12x70

10x75

7x80

5x85

5x80

11x60 with a few forced reps on the end

Med grip pressdowns

15x150lb stack+10kg

2 sets of 8-10 with 150lb + 20kg plate

Rest day tomorrow ...eats have been good..lean,clean and on time with slightly less carbs going in. 4400-4900 today somewhere in there I reckon 8) :nod:

[autechre]

7x212.5 PB

Nice PB there, man. Big weights! :clap:

I got a lot of work to do :grin:

[Big john]

then repped out on 120kg for ...lost count at 20 :twisted:knuckles dragging

Theres gotta be aleast some knuckle dragging :pfft: :pfft:

Seated bent over rear delts -2 sec pauses at top

with slow negatives?

[steak]

7x212.5 PB

Nice PB there, man. Big weights! :clap:

I got a lot of work to do :grin:

Cheers A - using straps on these cos the bloody grip aint flash over about 140 at the mo

with slow negatives?

well sort of the 2 sec pause gets weak and the weights come back down

[teamfatboy]

Standing Military Press

5x70

Barbell Shrugs

7x212.5 PB :twisted:

O.M.G. :notworthy: :clap:

Seriously good work there, Cap'n... so THAT's what it takes to get cannonball delts, eh! Something to aim for :nod:

[Old Bull]

Cheers A - using straps on these cos the bloody grip aint flash over about 140 at the mo

It will come in time my friend

[steak]

Cheers A - using straps on these cos the bloody grip aint flash over about 140 at the mo

It will come in time my friend

Reckon..its got heaps better over the past 3 months...deadlift grip is good for 160 for reps and will come up with time as you say :nod:

Im a bit knocked around and cut up from crawling in an out/up and down the engine rooms on the boat as we dismantle and reassemble her...some muscles I aint used in a while and Ive invented some new yoga techniques to remove those tricky hidden bolts but the light is at the end of the tunnel and we will pillage again soon :twisted:

Today was quads and calves

Front Squat

10x70kg

10x80

8x85

5c90

1x110

7x80

Should have gone for a 120 cos it went up piece of wees 8) well on this day :roll:

Leg Press - 10 second rests

15x210kg x 5 sets

Leg ext

12x120kg

12x120

10x120

9x120

Toe Press

15x210kg

13x210

12x210

9x210

Standing Calf raise

15x120kg

12x120

9x120

Kept the whole thing intense and earned my tea tonight 8) :twisted:

[rose]

Heh, you said wees :pfft: Nice work on the 110, you're a machine sailor man :salute:

[steak]

Heh, you said wees :pfft: Nice work on the 110, you're a machine crawl around in small confined spaces swingin on spanners and gettin covered in grease man :salute:

:grin:

[Dr Squat]

This is always a good read mate. Lots of hardwork going on and I enjoy the detail of your food. A bit of humour adds to it.

[Dr Squat]

Hey bro, one question I did have was around protein intake. I have played around with mine and been up to about 4 grams per kg of bodyweight (400 grams plus per day) and found that to be a lot. I would go as far to say it was a battle and maybe too much for me.

Not being negative at all mate. In fact quite the opposite. I would say you are over 4 grams per kg of BW for you? How do you find this? You get the vast chunk from food so that may be the difference? Sorry if I am going over old ground.

Interested in your thoughts really. The old protein debate is an interesting one. :nod:

[steak]

This is always a good read mate. Lots of hardwork going on and I enjoy the detail of your food. A bit of humour adds to it.

Thanks Doc...I figure if anyone can be bothered reading it (its for me really) then they may as well get some of my bent humour along with the usual I pushed this and squatted that stuff Incidently I have found the Eastside, DR Squat, Mike Zero, G Freak, and co logs inspirational even if they are out of my leauge a bit...at the moment ...great bench press seminar on the site too at the mo :clap: Would love to see a squat one :wink:

Hey bro, one question I did have was around protein intake. I have played around with mine and been up to about 4 grams per kg of bodyweight (400 grams plus per day) and found that to be a lot. I would go as far to say it was a battle and maybe too much for me.

Not being negative at all mate. In fact quite the opposite. I would say you are over 4 grams per kg of BW for you? How do you find this? You get the vast chunk from food so that may be the difference? Sorry if I am going over old ground.

Interested in your thoughts really. The old protein debate is an interesting one. :nod:

Yeah there has been a bit of debate around protein intake and in the end I feel as long as you are getting enough by the book then thats probably fine. I an currently hovering around 420-500g a day and 4500-5000 calories. I only mention calories as I use them as gauge/monitor to my weight gain and muscle gain. I tend to be high on the protein because I have dropped carbs out later in the day but this may not suit a lot of peeps due to them training later in the day.

Typically this is how I eat a day (traing day and non traing are not much different)

1. early - pre dawn - shake with carbs 50g protein - I use 1/2 a cup of wheatgerm as the carbs as eating this early can be a bastard especially if ya gonna go back to sleep

2. Breakfast - 10 egg whites, 2 whole eggs (47g protein) and there is another 20g from the milk and yoghurt. Carbs I get from oats etc

3. normally around an hour later there would be another shake go in (50g) could be a bit over the top but it suits me

4. Is a pre work out meal - 250-300g chicken breast/rice/veg/fruit or similar (50g protein)

5 post work out shake - another 50g protein

6 within an hour - a meal... meat, chicken. tuna and carbs of course eg 2 cups cooked brown rice etc and the 50g protein

7. another meal as above but way less carbs say 1 cup rice but 50g protein

8. again but no carbs other than veg but 50g protien`

9. last food meal usually and again no carbs other than veg but 50g protien

and a shake and a desert spoon of PB before bed - 50g protein.

Grand total of 500 + grams of protein a day and in fact its more than that as there is protein in other foods too like rice but thats how I do it. I dont have any trouble eating it nor have any "sides" other than the odd the "jumbo whiffy" :horseshit:

Note: I use Inner Armour Quad a 4 protein based shake with naff all carbs and fat. I also drink 6-8l of water a day

[Dr Squat]

Thanks Doc...I figure if anyone can be bothered reading it (its for me really) then they may as well get some of my bent humour along with the usual I pushed this and squatted that stuff Incidently I have found the Eastside, DR Squat, Mike Zero, G Freak, and co logs inspirational even if they are out of my leauge a bit...at the moment ...great bench press seminar on the site too at the mo :clap: Would love to see a squat one :wink:

I agree, the most benefit that comes from a log like this is to the individual. Keep up the good work.

Thanks for all of the detail on your diet. The challenge I have to try and get more whole food into my diet. It is a contant challenge and it's good to see how you manage to do it. The real challenge is to be organised and consistent. You are doing great on both counts!! :nod:

[rose]

I figure if anyone can be bothered reading it (its for me really) then they may as well get some of my bent humour along with the usual I pushed this and squatted that stuff

Please try to make sure it doesn't turn into a journal full of fattys gossiping with each other :wink: Wouldn't want to lower the tone around here hey? :pfft:

[steak]

Thanks Doc...I figure if anyone can be bothered reading it (its for me really) then they may as well get some of my bent humour along with the usual I pushed this and squatted that stuff Incidently I have found the Eastside, DR Squat, Mike Zero, G Freak, and co logs inspirational even if they are out of my leauge a bit...at the moment ...great bench press seminar on the site too at the mo :clap: Would love to see a squat one :wink:

I agree, the most benefit that comes from a log like this is to the individual. Keep up the good work.

Thanks for all of the detail on your diet. The challenge I have to try and get more whole food into my diet. It is a contant challenge and it's good to see how you manage to do it. The real challenge is to be organised and consistent. You are doing great on both counts!! :nod:

Thanks Doc!!

Please try to make sure it doesn't turn into a journal full of fattys gossiping with each other :wink: Wouldn't want to lower the tone around here hey? :pfft:

I just wanted to give them more to sift through till the find the journals where everyone lifts 1000lbs off the deck and benches 500 for reps :grin: Im off to find Real Muscle Magazines lastest issue :wink:

[startinfromscratch]

I just wanted to give them more to sift through till the find the journals where everyone lifts 1000lbs off the deck and benches 500 for reps :grin:

you stole my gig motherfucker! :grin:

[steak]

you stole my gig motherfucker! :grin:

:grin:

todays gig

chest and bis

BB Incline press - low bench, slow mode :twisted:

warm ups at 60kg

10x80kg

6x90

5x90

6x85

7x80

6x80

7x75

Flat DB Press

10x30kgDBs

8x35

7x35

DB Pullover

10x30kg

10x30

Standing Alt DB Curl

10x20kgDBs

7x25

7x25

6x25

EZ bar Curl - med grip today

10x40kg

7x50

6x50

1 set of 21s x 30kg to finish

meals much the same although a bit late on the last one...must catch up :nod:

[Big john]

yr DB curls are mean maori mean meke bro :clap: :clap:

[jono]

nice work steak as mentioned heavy db curls :nod:

[teamfatboy]

:ditto: wot they said :clap: :clap:

Something for mere mortals like me to aspire to, eh!

[steak]

Churrr you fellas :grin:

Today was back

Deadlifts

Warm ups 60kg and 100kg

10x140kg

5x160

1x180

missed a 185 and putting that down to being fucked in the head :twisted:

3x160

6x140

6x140

Wide grip chins

3 sets of 10 x BW spotted

Seated machine rows

12x100kg

11x100

13x100

Close Grip Pulldowns - V handle

20x300lb

10x300lb+2 plates

10x300lb+2 plates

16x300lb+2 plates - last few were forced reps

A few sets of inverted rows to finish x BW

Some good ole fashioned eats goin on too

1. 10 egg white, 2 whole eggs, 2 cups of cooked oats, 1/2 cup yog, 2 cups skim milk and tbsp LSA

2. 50g shake

3. 300g chicken breasts, 2 cups of brown rice, LSA and tbsp of PB

4. postwork out shake

5 shortly after...2 cups brown rice and 300g chicken breasts, mint sauce, LSA and tbsp PB

6...eatin it now 300g chicken breasts and 1.5 cups brown rice, mint sauce, LSA and a tbsp PB

7. will be a tuna/green veges

8. as above

9. sludge with blueberries

should be around 5200 cals 8)