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Mind over Macros

steak

By steak
in Workout journals

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steak Veteran member

steak

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Asked for some help measuring up to find the right size for some gear and ended up getting talked into full BF and tape measurements :evil:

talk about getting the borax poked at ya!

Weight - 138kg but I think these scales are about 1-2 kilos out :grin:

Height - 195cm

BF% - 18.38 - jackson pollock, 7 site, calliper test.

Kgs/fat - 25.36

LBW - 112.64

Neck - 50cm/19.5"

Chest- relaxed - 130cm/51"

Shoulders - relaxed anatomical position - 150cm/59

Waist- 114cm/45

Thigh - 73cm/29

Calf - 46cm/18.5

Bicep - cold - 46.5cm/18.5

F/arm - 38cm/15.25

Glad thats over and bet won :nod: :lol:

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nate225 Veteran member

nate225

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Asked for some help measuring up to find the right size for some gear and ended up getting talked into full BF and tape measurements :evil:

talk about getting the borax poked at ya!

Weight - 138kg but I think these scales are about 1-2 kilos out :grin:

Height - 195cm

BF% - 18.38 - jackson pollock, 7 site, calliper test.

Kgs/fat - 25.36

LBW - 112.64

Neck - 50cm/19.5"

Chest- relaxed - 130cm/51"

Shoulders - relaxed anatomical position - 150cm/59

Waist- 114cm/45

Thigh - 73cm/29

Calf - 46cm/18.5

Bicep - cold - 46.5cm/18.5

F/arm - 38cm/15.25

Glad thats over and bet won :nod: :lol:

BEEFCAKE!!

Brave of ya Steak.... I hide my measurement away in a spreadsheet! :grin: Good reminder though I'll have to get mine done soon.

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Big john Veteran member

Big john

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Big John tells me hes gettin a stripper for saturday and has asked Peachy and MG to serve the drinks :wink: :grin:

party girls and a free boxing match to boot eh john you need any security for sat :pfft: :grin:

i hear MG and peach are sercurity ...TTs the stripper (go pink latex undies man)! and steaks my butler for the night :twisted: , me and Barbell will be sipping on cold ones alnight! HURAH!

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tinytraps Veteran member

tinytraps

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Asked for some help measuring up to find the right size for some gear and ended up getting talked into full BF and tape measurements :evil:

talk about getting the borax poked at ya!

Weight - 138kg but I think these scales are about 1-2 kilos out :grin:

Height - 195cm

BF% - 18.38 - jackson pollock, 7 site, calliper test.

Kgs/fat - 25.36

LBW - 112.64

Neck - 50cm/19.5"

Chest- relaxed - 130cm/51"

Shoulders - relaxed anatomical position - 150cm/59

Waist- 114cm/45

Thigh - 73cm/29

Calf - 46cm/18.5

Bicep - cold - 46.5cm/18.5

F/arm - 38cm/15.25

Glad thats over and bet won :nod: :lol:

Who said all SHW plers are fatties :grin:

Quite impressive stats, must get a full check done meself :roll:

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bob26 Senior member

bob26

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Asked for some help measuring up to find the right size for some gear and ended up getting talked into full BF and tape measurements :evil:

talk about getting the borax poked at ya!

Weight - 138kg but I think these scales are about 1-2 kilos out :grin:

Height - 195cm

BF% - 18.38 - jackson pollock, 7 site, calliper test.

Kgs/fat - 25.36

LBW - 112.64

Neck - 50cm/19.5"

Chest- relaxed - 130cm/51"

Shoulders - relaxed anatomical position - 150cm/59

Waist- 114cm/45

Thigh - 73cm/29

Calf - 46cm/18.5

Bicep - cold - 46.5cm/18.5

F/arm - 38cm/15.25

Glad thats over and bet won :nod: :lol:

HOW DO YOU SPELL UNIT???

f*ck DUDE 18.38% (LEAN POWER LIFTER)

MUST BE ABOUT TIME TO START BULKING. :pfft:

OR BE A GOOD TIME TO DO A CUT AND A BODY BUILDING SHOW AY MAN. LOL.

\:D/

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tinytraps Veteran member

tinytraps

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Who said all SHW plers are fatties :grin:

Quite impressive stats, must get a full check done meself :roll:

He complained like mad TT and I got to poke a bit of fun at him. Happy to do the same to you tomorrow...will have calipers and tape at the ready :nod:

Oh shux I better start cutting now then :puke: ..... :pfft:

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steak Veteran member

steak

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thanks to you guys for hosting the crew, as always! till next time 8)

I really enjoy these sessions bro...find them motivating and its good fun smashin tin with ya mates :twisted:

Today - squat/bench/assist

Box squat - low box - raw - fast

10xbar

10xbar

5x60kg

5x80

5x100

5x120

5x140

add belt

3x160

3x160- add blue band

3x160 - add red band to blue band - wraps

3x160

3x180 :twisted:

wide stance squat - these are tough for me at the moment :roll:

3x100

3x125

3x150

Bench

10xbar

5x60kg

5x80

5x95

5x105

3x115

3x115

3x115

3x115

Close grip

8x60kg

8x80

8x90

8x100

8x100

8x100

BB Curls

10x20kg

8x40

8x50

8x50

5x60

5x60

5x60

Redband pressdowns - 150

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steak Veteran member

steak

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Choice!

choice is strong

Good solid train there Steak for the end of the week thgings looking good mate.

thanks mate...Im holding back before I start so I dont end up peaking with the juniors(they need my help bless them :lol: ) so will get back into the structured template in another week....in saying that Im enjoying the self regulartory aspect I have put on things this last 2 weeks and will keep going with it till I begin training.

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steak Veteran member

steak

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Today was bench

Warm up

broomstick behind neck press - 50

in front - 50

front raise - 50

dislocations - 3x10

arm circles - 3x15 ever increasing

bench - raw

10xbar

10xbar

10x60kg

6x80 - add blue band(wrap round bench

6x80

3x95

3x105

3x110

add fury 50

2x150 - 10cm board

2x160 - 4 cm board

2x170

2x180 - a bit loose

2x180 - tight and fast

Close grip DB Press - hammer grip

8x35s

8x40s

8x40s

8x40s

Pressdowns - 3x10x85kg

Flat DB Flyes - 5x10x8kg DBs

Redband pressdowns - 150

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steak Veteran member

steak

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bloody mad house at CBC today...Im gonna have to get a bigger pad :roll:

Once the rush was over I hit the squats

Raw

10xbar

10xbar

10x60kg

5x100

5x140

5x160 add belt and old wraps

5x180 with newer wraps

2x200

2x200

2x200

GMs

5x80kg

5x100

5x100

5x100

5x100

Band abducter walks - blue band

3x10 slides each way

DB hip raise

3x10x25kgDB each leg

Incline weighted crunch

10x20kg

10x40

10x40

10x40

Stretched hips, back, hammies, groin, calves and quads

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