Defection from the Mother Land

[bar-belle]

The bigger question is why would you want a massive jar of mayo and over sized marshmallows :shock: and what did you do for them to appear at the gym :-s

[Big john]

The bigger question is why would you want a massive jar of mayo and over sized marshmallows :shock: and what did you do for them to appear at the gym :-s

dont ask me on the choice of the prize pack...Ask opti ROFL , I designed a T-shirt for his crew. apprently they liked it and i ended up (well...the club now 8) with a prize pack of a gallon of mayo and marshies, perhaps he wants to push me into the 140+s YOLO

[bar-belle]

dont ask me on the choice of the prize pack...Ask opti ROFL , I designed a T-shirt for his crew. apprently they liked it and i ended up (well...the club now 8) with a prize pack of a gallon of mayo and marshies, perhaps he wants to push me into the 140+s YOLO

Oh I see well it's all there for you anyway next time you are up

[bar-belle]

Week 8 Day 1

Another great training session tonight :nod:

Usual warmups/foam rollering etc

ME squat night:

Rack pulls below the knee

1x5x60kg

1x5x70

1x5x80

1x3x90 (double o/hand grip)

1x3x100

1x3x105

1x110

1x112.5

1x115

1x117.5

1x120

1x120

1x125

1x130

1x135 PB of 20kg :twisted:

Romanian deads:

4x8x60kg (double o/hand grip)

Chest supported DB rows:

5x8x20kg

Gm's light

3x8x25kg

Standing calf raise:

4x15x55kg

Lower ab crunches:

4x10

stretch/protein/fudge =P~ and done :grin:

[bar-belle]

Week 8 day two: Monday 15th

First day of CBL :shock: felt pretty good until the end of my training when I felt a bit drained and last few sets had to dig deep to find the energy to keep going.

Did BF/weight ....was pleasantly surprised...have gained a little muscle in the last couple of months 8) So from here on in not going to worry about the scales but just focus on dropping a little BF.

M1. bacon (grilled) =P~ and eggs (1 whole/4 whites)

M2. chicken breast cooked in coconut milk and stir fry veges

Coffee with cream

M3. 100g mince pattie with veges

M4. protein shake pre training

protein shake post training/small Atkins choc bar =P~

M5.1 large carrot, 1tbs peanut butter, cottage cheese 150g, protein powder.

Worked out my cals and macros on todays food and well within range.

Have decided I need to be more creative with food so it is not tasteless and boring.

Training last night...

ME bench:

DB bench press

1x5x10lb

1x5x15lb

1x5x20lb

1x3x25lb

1x3x14kg

1x3x20kg

1x3x20kg

1x4x20kg PB \:D/

Flat bench press barbell

4x8x30kg

Incline close grip

4x10x27.5kg

Standing OHP

4x10x20kg bar

Hammer curl

4x10x8kg

BPD x 150

:wave:

[Big john]

1x4x20kg PB \:D/

Hardcore to the bone! nice going BB!

[bar-belle]

1x4x20kg PB \:D/

Hardcore to the bone! nice going BB!

cheers ears :grin:

[bar-belle]

So day 3 of no carbs....feeling a bit tired today :?

Tested with a keto stick and just +1 so assume starting to get into ketosis. Don't know much about all this really....must read some more

Trained tonight DE squat:

warmups and usual stretches

SSB box squat low box with foam

a few warm up sets to working sets

10x3x45kg

pause squats: strict 3 second pause in the hole :twisted:

6x3x45kg

romanian deads

4x8x60kg last set I had to change from double o/hand grip to alternate felt heavy :shifty:

db rows

3x8x20kg PB

then coach says pfft do your last set 25kg's :shock: ok

1x8x25kg PB

then he says now do another set and s/set with the lighter DB's

1x10x25kg s/s with 1x12x25lb

*&^% fried after that...

plank x 3 sets

quick shake and home to ham/mushroom omlette with pp/coconut milk and cream pudding =P~ (all within the macros of course)

[bar-belle]

DE bench tonight: week 8 Day 4

working at 65% for speed bench

Bench:

9x3x37.5kg

OHP:

6x4x25kg PB \:D/

Side lat raise:

4x10x light :oops: can't seem to up the weight on these but make sure I give a good squeeze on the negative

Biceps:

1x10x ezibar

cheat curls 4x4x28kg (ezibar) s/s with 4x4x13kg (ezibar) :gunfire:

Plank:

3x1 min

stretch/protein/atkins bar and done

[teamfatboy]

Dang, Bar-belle, I turn my back on your journal for a minute and you get all bodybuilder on me... db presses and hammer curls, you'll be getting a cable station next :grin:

Seriously though, impressed with the approach you and the crew are taking with the carb nite diet and all...

[bar-belle]

Dang, Bar-belle, I turn my back on your journal for a minute and you get all bodybuilder on me... db presses and hammer curls, you'll be getting a cable station next :grin:

Seriously though, impressed with the approach you and the crew are taking with the carb nite diet and all...

Haha hell will freeze over before we have a cable crossover at CBC I think though there's a little bit of BB in all of us ....heck someone even mentioned had I thought about cutting down and doing a comp :shock: but joking aside I think this style of training will have great benefit for my powerlifting and overall strength. Plus I'm loving the variety. And hey if I carry a bit more muscle that's all good...gotta defy gravity a bit when you hit 40+ aye :wink:

Finding carb back loading really easy...thought it would be super hard but I have heaps of energy and eating a bit of fat is a treat

[bar-belle]

Sooo week 9 day 1 of WSBB training

Me Squat:

Squat with 20kg chain power pants added :wink:

1x5x20kg

1x5x30

1x5x35

1x3x40

1x3x45

1x3x50

1x55

1x60

1x65

1x67.5

1x70

1x72.5

1x75

1x77.5

1x80

Zercher to low box:

1x8x40kg

2x8x45

Romanians:

4x8x50kg

LLC

4x15

Standing calf raise:

4x15x50kg

stretch and done

[Big john]

OOOOSH...good bit of squating!

[startinfromscratch]

verdict so far on the power pants miss?

[Daniel]

Sooo week 9 day 1 of WSBB training

Me Squat:

Squat with 20kg chain power pants added :wink:

1x5x20kg

1x5x30

1x5x35

1x3x40

1x3x45

1x3x50

1x55

1x60

1x65

1x67.5

1x70

1x72.5

1x75

1x77.5

1x80

Zercher to low box:

1x8x40kg

2x8x45

Romanians:

4x8x50kg

LLC

4x15

Standing calf raise:

4x15x50kg

stretch and done

Good squatting going on 8) What you think of power paints??

[bar-belle]

Hey Dan...yeah they are pretty... good give a nice bit of support not like a squat suit tho :wink: but this suits my training for now as i'm still training without the equipment for the next few weeks.

[bar-belle]

Day 2 week 9

ME Bench:

usual warm ups/rollering and dynamic stuff

Bench against chain (20kg chain)

warm ups bar/chain

1x5x30kg

1x3x32.5

1x35

1x36

1x37

1x37.5

1x38 PB 1.5kg gain since last time I did this :nod:

Floor press:

6x6x32.5kg

OHP light:

4x10x20kg bar

Tricep press down:

4x12x25kg

abs: plank and side plank

BPD x 150

watched the big panzer bench his opener...240kg with ease 8).... had my shake and bailed home :grin:

[Big john]

watched the big panzer bench his opener...240kg with ease 8)

Ole Panzer beast of the bench as usuall!...MONSTA!

[bar-belle]

Day 3

Training with the EMG 8)

Weight down 1.5kg from beginning of 10 day no carb.

DE Squat:

Wide stance squat with bar

warm up sets

working sets

8x3x45kg

pp

6x2x60kg

Pause squat strict 3 second count

5x3x47.5kg

LLC lite the hammies up nicely

4x10

DB rows:

1x8x20kg

4x8x25kg

Abs:

4x10x20kg side bends

Dextrose/protein and off to Wendys for refeed after 10 days no carb.

Had a homestyle chicken burger, small fries, diet coke and a whittakers berry slab. TBH the burger was meh and I think bacon and eggs would have been tastier. Normally I would embrace the cheat and eat way more. Take it or leave it really. I'm enjoying no carb...feel so much better for it. Will be interesting to see how I feel tomorrow..should feel hard/lean :pray:

бар белл овер анд от

[bar-belle]

Training tonight again with EMG including Android in the house :nod:

Day 4

DE Bench

50% 1RM with light band (cut down kilo orange band) 15kg

12x3x27.5

Rear delt flyes

4x8

Close grip incline

4x10x25kg

Bicep curls

3x10x20lb

Abs: weighted cable crunch

1x10x25kg

1x10x35

1x10x45

BPD x 150

dextrose tabs/shake and home for stirfry chicken/rice/ slice cheescake and scoop of icecream =P~

[tinytraps]

What kind of carbs will you be having as a backload, keep it clean or going the dirtycarb route as you often see recommended?

[bar-belle]

What kind of carbs will you be having as a backload, keep it clean or going the dirtycarb route as you often see recommended?

Tonights was a little bit of a treat but I think for the most part will keep it fairly clean...but it will also depend on the result each morning...if you wake up feeling lean and hard then you have got it right if you wake up bloated then you've had too much and just back it off. I woke up Sat after Wendys friday night and looked visibly leaner.Weighed myself post carb back load and I have lost 1.1kg since starting 12 days ago..it's early days but I think Keifer may have it right?

[bar-belle]

Trained tonight with the usual suspects and Miss T aka Waha girl....in da shed :grin:

ME Squat:

Gave the piriformis a good rollering and took to it with the soft ball...bit sore from wide stance squats on Sunday :?

Sumo deads against blue bands (45kg of band at lockout)

1x5x60kg

1x3x70

1x3x72.5

1x3x75

1x80

1x85

1x90

1x92.5

1x95

1x97.5

1x100 PB \:D/

Front squat:

4x6x30kg

Glute Ham Raise:

4x8

had to leave it there tonight....kid stuff

but will tack on calf raise and weighted abs to my next session wed.

Tossing up if I should jump in the gear next week and do a four week lead up to comp or if I should just stay raw and compete raw :shock: that would be a first for a long time but tempting...will discuss with coach over a skull crusher coffee tomorrow :grin:

[bar-belle]

Week 10 Day 2

Me Bench:

did a lot of foam/ball rollering tonight...piri still sore but just have to HTFU and get on with it.

2 board bench:

1x5x30kg

1x5x35

1x5x40

1x3x45

1x3x50

1x3x55

1x60

1x62.5

1x65

1x67.5 think there was more there but will save that for next time

(gain of 1.5kg from last time) PB

Standing OHP:

6x3x26kg (1kg gain from last low rep session) PB

Floor press:

4x8x30kg

Side lat raise:

3x10

Hammer curl:

6x8x20lb

Calf raise: using front squat harness

4x15x60kg

Weighted cable crunch:

4x10x35kg

100 x BPD

pp + glucose = feel better

Home for my carb treat =P~ rostis and frozen yoghurt (not together :pfft: )

[bar-belle]

Week 10 Day 3

Dynamic warmup/foam roller and hip flossing

DE squat:

speed deads

10x3x70kg

Good mornings:

4x8x30kg

Romanian deads:

4x8x60kg

LPD:

4x10x55kg

Band rows: orange bands

4x12

Plank 3 x 1 min

Stretch

protein powder/glucose and then home to stir fry mince, 1/2 avocado, a packet of saralee mini bites, lime ice cream (have it on good authority that it's anabolic ) with choc sauce (that freezes) =P~ Too yummy!