Mind over Macros

[Grover]

8)

interesting that your bf % is coming down as you grow!

are you doing any cardio?

good stuff, big kiwi is going to have another in his flock soon! if you keep growing at this rate

[rimma]

Another kilo on I see. Roll on 130 big guy!

[steak]

WOW Steak!!!! Great training log

Keep up the awesome work bro.

Thanks Bro 8)

mean as bro. that extra 2kg will help you when it comes to burning it off anyways!

:clap:

Bugger I forgot its got to come off

Another kilo on I see. Roll on 130 big guy!

Churr Rimma 8)

[steak]

Tonight was back training

Deadlifts

8x60kg

8x100

8x140

1x180

5x180 easy

Deficit deads - 2 inch platform

6x120kg

6x120

6x120

4 inch

6x120kg

6x120

6x120

took it pretty easy (50%) on these - 1st time in the frey but here to stay 8)

Chins

3xBW+7 spotted

2xBW+8 spotted

1xBW+9 spotted

Seated cable rows pauses

stack + red band x 12 easy

stack + blue band x 12 a bit harder

stack + blue and red x 8 but I had to get sloppy to make these - a bit ambitious

stack + blue x 12

Incline Crunches

sets of 15 till they hurt :twisted:

Been eating tasy animals :snap:

[boostinggtir]

5x180 easy

[/quote

Where's the 2 at 200 g?

[steak]

5x180 easy

[/quote

Where's the 2 at 200 g?

on its way :nod:

[Big john]

5x180 easy

[/quote

Where's the 2 at 200 g?

on its way :nod:

200 dif on the horrizon! keep at it bro :clap:

[steak]

on its way :nod:

200 dif on the horrizon! keep at it bro :clap:

200 for reps bro 8)

[startinfromscratch]

speaking of deads, saw quite a sight today at the shinyland. dude bout my size (small) deads - had 220 loaded, did a rep, just a belt on. back a bit round, but f*ck the guy lifted it easy. he then puts on a pair of those 'rubber flap' grips, and busts out 6 reps at 220. mean as. but his lower back was rounded on all of them. its odd, i respect the power hardout, but the form was pretty shocking....

[steak]

speaking of deads, saw quite a sight today at the shinyland. dude bout my size (small) deads - had 220 loaded, did a rep, just a belt on. back a bit round, but f*ck the guy lifted it easy. he then puts on a pair of those 'rubber flap' grips, and busts out 6 reps at 220. mean as. but his lower back was rounded on all of them. its odd, i respect the power hardout, but the form was pretty shocking....

probably been doing it like that for years too Mate im just glad after 9mnths on and after coming back after 10 years off i can still pull a 200 :grin:

[steak]

tonight at the FPLHT club

LPC

George Andersons

3x15xBW

Weighted back extensions

1x10x10kg

3x10x20kg

Lying Leg Curl

4x10-15x55kg

SLDL

10x60kg

10x100

5x140

5x140

Deadlifts - singles-easy

1x180kg

1x180

1x190

Rack Pulls - lockout and 3 sec holds

8x140kg

8x180

5x220

3x240

8x180

Standing Calf Raise on unco SM

10x100kg

10x120

10x140

8x180

8x200

15x100

12x100

Ate some meat, rice, fruit, cake, oats, eggs, chicken and frozen veges

[Big john]

Rack Pulls - lockout and 3 sec holds

8x140kg

8x180

5x220

3x240

8x180

240 for reps :shock: animal bro :clap:

[jono]

i agree.. crazy stuff there mate.. traps must be monsters by now

[startinfromscratch]

i agree.. crazy stuff there mate.. traps must be monsters by now

[steak]

Churr fellas...Boosting too 8) funny crunt :clap:

today and one of the last delt / tri trains on the Steak-A-Size programme although Im tempted to go another round :nod:

Anyhoo..

Delts/Tris

Rotator work - 5 mins

Overhead Press NO push pressing 8)

10x40kg

10x50

8x70

5x75

5x75

4x80

1x85

1x85

10x60

then just for the hell of it I threw a 100kg overhead. Twas ugly, sloppy and not worth seeing but it went up in a horrible push press kinda way. Thnx :grin:

side lat raise supersetted with rear delt raise

3x8x15kgDbs

Close grip bench press

10x60kg

10x80

6x100

5x105

5x110

7x100

10x60

and just to flair up my elbws tendonitis...off the floor DB tricep extensions

3x8x17.5kgDBs

A few pressdowns (150lbx12x3 sets) for the burn and elbow flair and that was a deal.

been eating rice, eggs, animals and drinkin milk and water 8)

[jono]

solid cg benching there boss

[steak]

Thanks Jono 8)

Today was quads and calves

Stretches and some foam roller stuff and then 4-5 sets of 100kg leg extensions to warm the knees

Did some squats

10x60kg

6x100

6x140

5x160- added belt

3x180

3x185- added wraps (1st time using these- Titan Signiture = mint)

2x190

2x195

6x150 - ditched the wraps and added the red bands :twisted:

6x150

6x150

8 sets of Calf toe presses - heavy and controlled with a mean dropset to end :twisted:

Ate some more animals, grains, a choc chip muffin and some veg. Was tasty the lot of it =P~

[Big john]

thats some massfist weight there cappy

2x190

2x195

Pop-a-grape material! awsome bro :shock: :clap:

[steak]

cheers John

Today was chest and biceps so we got stuck into it with some rotator work and stretches and then....

Flat bench press

8x60kg

8x80

8x90

3x105

3x110

3x115

3x120

3x125

3x120

Floor presses

8x100kg

8x110

6x112.5

then added doubled red bands :twisted:

4x105

5x100

7x90

6x90

Biceps

10x10x35kg but upped it to 40kg for the last few sets 8)

added 5400 calories to me swagger today :grin:

rest day 2moro

[jono]

steak do you find your feet are sore as hell after those havy squats? (heels/arch)

[steak]

steak do you find your feet are sore as hell after those havy squats? (heels/arch)

na its more my knees for a few days if anything...oh and that fucked up CNS feeling I love so much

[Luigi]

thats some awesome squatting steak nearly at the big 200 mark

[steak]

thats some awesome squatting steak nearly at the big 200 mark

ta mate...workin hard :nod:

[steak]

Tonight was back

stretches and some foam roller work to loosen up the hammies and arms=10 mins

Deadlifts

10x60kg

10x100

5x140

3x180

3x205 :twisted:

3x180

3x180

Deficit deads off 4'' block

8x140kg

8x140

7x150

6x150

DB Row

8x55kg

8x65

8x65

Close grip pullddowns with V bar and holding contraction supersetted with lat pulldowns with a double contraction :twisted:

150lb stack and 2x20kg platesx3 sets x 8 -10 reps :twisted:

Rooooasted :twisted:

ate good..still going...here's a few of em just for the record :wink:

posterior chain 2moro which is the slut for my back as it follows this sort of back workout but its better than doing bench pressing too soon after OHP and tricep work. oh well HTFU and get stuck in eh :twisted: :grin:

[teamfatboy]

Nice deads Cap'n.... are you mixing basmati n brown rice ?