Mind over Macros

[Big john]

kfc buckets own you :pfft: :pfft:

[steak]

kfc buckets own you :pfft: :pfft:

they did...past tense bro...all in the past now. I'll post my super clean eating plan up and you'll be impressed. Its a combination of IF, WILL, DO, DID, MORE and the all combine using the the CAKE principle.

There has been a muttering about fat PLs from a bodyshaper at CBC- Im just waiting for the gauntlet to be thrown down now. If I accept (which is unlikely unless the is substantial monetary gain) I may decide to rip 15kg off and come in shredded at 120kg for xmas :grin: :pfft: :pfft:

In other news....my promotion of the bikini class seems to have gathered momentum but I dont think we stock your size :shifty:

[Big john]

they did...past tense bro...all in the past now. I'll post my super clean eating plan up and you'll be impressed. Its a combination of IF, WILL, DO, DID, MORE and the all combine using the the CAKE principle.

C.A.K.E = Circulartory anobolic kickstarter equalizer diet FTW! :shock:

There has been a muttering about fat PLs from a bodyshaper at CBC- Im just waiting for the gauntlet to be thrown down now. If I accept (which is unlikely unless the is substantial monetary gain) I may decide to rip 15kg off and come in shredded at 120kg for xmas :grin: :pfft: :pfft:

w.t.f!...so my guess was right, that is yr summer belt u have on the watch list on trade me!?!?! :pfft: :pfft: :pfft: :pfft: . Bro who are you and what have you done with steak? :pfft: :pfft:

but I dont think we stock your size :shifty: :lol:

Condor Smuggler comes to mind :shock: :wink:

[steak]

Condor = largest flying bird in the western hemisphere.

No smuggle the budgies eh

[Big john]

Furr speedos bro

[steak]

Furr speedos bro

you're in a bad place :shifty:

More conditioning and body part training but keeping it light and high rep

Bike - interval hill program - 80-115 rpm - 15 mins

BB Rows

20xbar

10x60kg

10x60

10x80

10x80

6x100

6x100

6x100

Chest supported DB Rows

15x20kgDBs

10x30s

10x30s

10x40s

10x40s

Wide Grip Pulldown

12x125kg

12x125

12x125

12x125

BB Shrugs

16x60kg

12x100

12x140

12x140

12x140

DB Curls

10x20kgDBs

10x20s

10x20s

10x25s

10x25s

10x25s

20x25lbs

20x25lbs

Red Band Pressdowns - 150 in rep/pause set

[tinytraps]

Bro Ive got 3bench shirts If you want them

48+46/44 f6

44 inzer blast shirt.

Ill bring them up friday if your keen, I think the smaller f6 will be a good first shirt for adam and the inzer might add 5-10kg for one of the girls or one of the juniors

[steak]

Bro Ive got 3bench shirts If you want them

48+46/44 f6

44 inzer blast shirt.

Ill bring them up friday if your keen, I think the smaller f6 will be a good first shirt for adam and the inzer might add 5-10kg for one of the girls or one of the juniors

Do it bro...what are you training on friday...should we have a session :twisted:

[TonganTerror]

nice high rep stuff steak do you find the higher reps hard seeing as you dont train 15's or 12's much??

[tinytraps]

Bro Ive got 3bench shirts If you want them

48+46/44 f6

44 inzer blast shirt.

Ill bring them up friday if your keen, I think the smaller f6 will be a good first shirt for adam and the inzer might add 5-10kg for one of the girls or one of the juniors

Do it bro...what are you training on friday...should we have a session :twisted:

Deads :twisted: 2ish good?

[steak]

2 is ideal bro...catch ya then 8)

[steak]

Still pacing it out this week....variety and purpose :wink:

Trained with daughter Emma (16) - she goes as hard as some of the guys so makes a good TP other than the bar being unloaded or swapped etc

Speed night

Warm up

Mobility work

Light GMs - 5x5x60kg

Light squat paused reps 10x60kg, 10x80, 6x100

Low box squat fast

3x115kg - 50%

3x115

3x115

3x115

3x115

3x115

3x115

3x115

3x140 - 60%

3x140

3x140

1x175 - 75%

1x175

1x175

3x175

GMs again 5x5x60kg

Stretching - hams, glutes, groin, quads and calves.

Box work was on low box so pretty much right on depth.

Good to be back under the bar

[Big john]

good to see you back on the front line comrade

Сильные семьи, построенный, как железо

[steak]

nice high rep stuff steak do you find the higher reps hard seeing as you dont train 15's or 12's much??

not really bro - ive kept the conditioning work through most of the last 10 weeks and now I pull the sled round more, tyre flip and jump in with clients from time to time just for the hell of it. if anything the change of variety is good...sheiko offers little variety bro but Im itching to get back into my sheiko work al the same. Will keep going like I am this week and maybe next and then jump on in when my house is in order :wink:

your package should be sent late this week 8)

[TonganTerror]

nice high rep stuff steak do you find the higher reps hard seeing as you dont train 15's or 12's much??

not really bro - ive kept the conditioning work through most of the last 10 weeks and now I pull the sled round more, tyre flip and jump in with clients from time to time just for the hell of it. if anything the change of variety is good...sheiko offers little variety bro but Im itching to get back into my sheiko work al the same. Will keep going like I am this week and maybe next and then jump on in when my house is in order :wink:

your package should be sent late this week 8)

cheers mate....

heres a laugh for you female trainer in my gym thinks she knows it all we got into a discussion she asks well beni whats your definition of strength training i give her my views her reply"that is incorrect strength training is 1-3reps 4-5minutes rest and at 90% max the whole time :shock: well f*ck me is that right I said to her well looks like im doing it all wrong silly bitch soooooo steak and all you lads your doing it wrong sort it out auw!!!

[Phedder]

her reply"that is incorrect strength training is 1-3reps 4-5minutes rest and at 90% max the whole time :shock:

So using 4 reps or more won't yield gains in strength :-s Some people eh :roll:

[TonganTerror]

her reply"that is incorrect strength training is 1-3reps 4-5minutes rest and at 90% max the whole time :shock:

So using 4 reps or more won't yield gains in strength :-s Some people eh :roll:

just a know it all bitch bro been behind the counter for ten years must make you an expert felt like saying I added 130lb to my last total is that not product of good strength training I was wild

[steak]

heres a laugh for you female trainer in my gym thinks she knows it all we got into a discussion she asks well beni whats your definition of strength training i give her my views her reply"that is incorrect strength training is 1-3reps 4-5minutes rest and at 90% max the whole time :shock: well f*ck me is that right I said to her well looks like im doing it all wrong silly bitch soooooo steak and all you lads your doing it wrong sort it out auw!!!

like the day the tutors in my PT course said they wouldnt discuss powerlifting or bodybuilding cosit was a minority sport and a niche market! There were 3 powerlifters and 2 bodybuilders in a class of 8. NZIHF sux balls by the way :gunfire:

[steak]

Bench speed day

Incline DB Press

after warm ups

8x35kgDBs - 50%

8x35s

8x35s

8x40kgDBs - 60%

8x40s

8x40s

Bench - fast!

3x70kg - 50%

3x70

3x70

3x70

3x70

3x70

3x70

3x70

1x105kg - 75%

1x105

1x105

Flat Close grip

8x70kg

8x70

8x70

150 red band pressdowns

Eats..just to update

1. oats with wheatgerm, yog, milk

12 eggwhites, 2 yolks

mass shake - cytogainer - 600cal

2.350g steak

oats with milk

fruit

3. 300gr chicken breast

3 cups cooked rice

1 tbsp peanut butter

4. 350 gr lean mince (fat skimmed off)

3 cups cooked rice

1 cup veges

5. 350g mince/rice/veges again

double shot coffee pre train

6. PWO mass shake then within an hour

7. 350g mince/veges/2 cups rice

green tea.

supps - daily - shakes, fishoil caps, multi and vit c an occansionally if I train early enough a turbo or 2

[Big john]

looks like you got every meat group in today :nod:

[steak]

looks like you got every meat group in today :nod:

Im trying to mix it up a bit but got stuck with the mince option for a day. eating morechicken breast/ tuna/snapper/cod and lean rump. Bob found hoki the other day for $4.99kg but that stuff is meh.

[Big john]

its protein at the end of the day eh bro? :grin:

[steak]

its protein at the end of the day eh bro? :grin:

yeah but I hate eating the same source time and time again during the day. I seriously dont know how some eat tuna 5-7 times a day :roll: I would even go so far to add that I read in the internet that there is a possibility of developing an alergy to the particular souce when eaten so many times during the day, day after day, week after week. But that was on the internet :?

[tinytraps]

its protein at the end of the day eh bro? :grin:

yeah but I hate eating the same source time and time again during the day. I seriously dont know how some eat tuna 5-7 times a day :roll: I would even go so far to add that I read in the internet that there is a possibility of developing an alergy to the particular souce when eaten so many times during the day, day after day, week after week. But that was on the internet :?

I hear you bro eating tuna all day everyday got boring REAL fast! Ive heard the same thing re allergies thats why I like to rotate just in case, I would hate to become allergic to beef :cry:

[Big john]

atm im getting in atleast (atleast trying too) tuna/chicken/beeflamb once a day, i try and mix it up when i can

I would even go so far to add that I read in the internet that there is a possibility of developing an alergy to the particular souce when eaten so many times during the day

half truth maybe? i have a family member who used to be the top meat eater, then went vegetarien...then couple months back went and had a peice of rump and had an allergic reaction, so i guess it would be possible, who knows

Kudos to the one chowing 5 tina of tuna a day, dunno how you do it, but u fuckers are dedicated to the cause! 8) i just hope you dont have much trouble going thru metal detectors with all em Mercury in the blood