And unto this...RONIN

[Ignite]

KUTGW :clap: :clap:

[Ronin]

Cheers dude.

In for a bit of back today.

Deads

Buncha warmups

3 x 10 x 140kg

Prone Rows

3 x 10 x 60kg

Lat Pd

12 x 165lb

12 x 180lb

12 x 195lb

Seated Row

12, 12, 15 x 165lb

Machine Shrugs

20 x 165lb

20 x 270lb

20 x 360lb

Tri Pd

5 x 12 x 60lb

Skulls

3 x 12 x 35kg

B/O Cable Ext

5 x 12 x 130lb

ss

Rope Pd

12 x 60lb

2 x 12 x 50lb

And off for a weekend of diving for a bit of cardio :grin:

[Ronin]

Felt pretty knackered this morning but managed to drag myself in for a quick leg session.

Squat

warmups

8 x 100kg

4 x 8 x 120kg

Leg Press

5 x 12 x 280kg

Single Leg Press

5 x 12 x 120kg

Leg Extension

12 x 130lb

4 x 12 x 140lb

[Ronin]

Chest & bis today

Bunch of RC warmups

DB Bench

15 x 21kg

2 x 12 x 26kg

3 x 12 x 28kg

Inc DB Bench

15, 12, 12 x 23kg

Inc Fly

5 x 12 x 18kg

X Over

5 x 12 x 60lb

ss

Pec Deck

3 x 10 x 80lb

Inc DB Curl

3 x 12 x 13kg

Rope Curl

5 x 12 x 100lb

Dbl Bi Curl

5 x 12 x 50lb

[Ronin]

Shoulders Day \:D/

BTN Press (Smith)

2 x 12 x 60kg

10, 9 x 65kg

5, 6 x 70kg

5 x 12 x 50kg

Upright Row

3 x 12 x 52.5kg

Inc Rev Fly

3 x 12 x 13kg

Lat Raise

3 x 12 x 18kg

Front Raise

3 x 12 x 23kg

Machine Shrug

3 x 12 x 300lb

Face Pulls

12 x 60lb

2 x 12 x 75lb

Arnolds

3 x 15 x 11kg

DB Shrug'n'Swing

3 x 12 x 11kg

Tomorrow's scheduled as a deadlift-free Back day. Then a long weekend of no training.

[Ronin]

Back & Tris day woot

WGPd

3 x 12 x 150lb

12, 15, 15 x 165lb

Prone Rows

15, 15, 20, 20 x 70kg

DB Row

3 x 12 x 43kg

Face Pulls

12 x 100, 110, 120, 130, 140lb

SAPd

5 x 12 x 60lb

Skulls

15, 20, 20, 15, 19 x 30kg

Tri Pd

4 x 12 x 60lb

12 x 50lb

BO Cable Ext

2 x 12 x 130lb

12 x 120

ss

Rope Pd

3 x 12 x 50lb

[Ronin]

Survived Easter relatively guilt-free

Gym reopened yesterday, only had a limited time though, so had a quick leg session consisting of squats and leg presses. Only got through 3 sets of squats before the back flared up, so was mostly leg presses.

Also had a bit of a final blowout for the team on Saturday, before getting serious for September. So this week signals the start of a long slow cut, and accordingly I figure it's probably as good a time as any to start logging my food again to keep me honest.

- Pre WO shake

- Post WO shake

- 100g Oats, 30g whey

- 2 Wheatmeal bread banana sandwiches, shake

- 2 chicken thighs, 2 medium sized kumara

- 1/2 can creamed rice with 30g whey

Chest & Bis

DB Bench

3 x 12 x 28kg

8, 10, 10 x 31kg

DB Inc Bench

12, 8, 10 x 26kg

Inc Fly

5 x 12 x 18kg

X Over

5 x 12 x 60lb

ss

Pec Deck

2 x 10 x 80lb

3 x 10 x 70lb

Rope Curl

5 x 12 x 100lb

Inc DB Curl

3 x 12 x 13kg

Dbl Bi Curl

5 x 12 x 50lb

[Ronin]

Shoulders today, got off to a bit of a slow start due to feeling a bit flat, and the return of a few familiar faces leading to a bit of a water-cooler session :grin:

Foodwise:

- Pre WO Shake

- Post WO Shake

- 100g oats, 30g whey

- 2 tuna sandwhiches (185g tuna)

- 6 eggs

And still to come, chicken breast & kumara, and a shake.

BTN Press (Smith)

3 x 12 x 60kg

6, 4 x 70kg

12 x 50kg

Upright Row

5 x 12 x 45kg

Inc Rev Fly

3 x 12 x 13kg

Lat Raise

3 x 12 x 18kg

Front Raise

3 x 12 x 23kg

Machine Shrug

3 x 20 x 300lb

Face Pulls

3 x 12 x 60lb

Arnolds

3 x 15 x 11kg

Bit gutted at the BTNs, they just didn't want to happen today. Have dropped the weight slightly on upright rows (along with a couple of other exercises) as I was finding that there was just a little too much cheating creeping into them. Nothing too serious, just where I've obviously had a good day on something, then stubbornly clung to that weight in later sessions and had to resort to a bit of swinging, rather than being sensible (ie ego-less).

[Ronin]

Legs day. I used to look forward to legs as my favourite bodypart to train, but these days that has changed. This back thing is pissing me off. I can only squat intermittently and, when I do, the anticipation of back pain is taking all the enjoyment out of it. Leg presses are proving to be ok atr the moment, so for the time-being will probably be the mainstay. Added in some hacks today, with mixed results, but more on that later.

Food-wise, happy enough.

- Pre WO shake

- Post WO shake

- 100g oats, 30g whey

- Banana sandwhich

- 200g Breast, 270g kumera, 170g onion

- 4 eggs

And a shake to still go before bed

Leg Press

3 x 12 x 280kg

3 x 12 x 320kg

3 x 12 x 34okg

Hacks

Afew sets builing up weight, testing back

3 x 12 x 100kg

Then, cos everthing felt ok-ish, we had one of those "seemed like a good idea at the time" moments, and decided to go for a drop-set. Started with 3pps then 2pps, dunno how many reps in total so far but quads were starting to burn and back was making its presence known, dropped to 1pps and got 3 reps before back gave out completely and I bottomed out, unable to stand. A few minutes with an ice pack and decided to call it a day.

Tomorrow's meant to be back day, was looking forward to either some racks or deads...hmmm, maybe not.

[Ronin]

Ooops, back into the journalling.

- Pre WO Shake

- Post WO Shake

- 100g oats, 30g whey

- 160g Chop chop

- 250g chicken breast, 200g carrots

- Shake to come before bed

DB Bench

12, 10, 12 x 30kg

12, 10, 12 x 28kg

Inc DB Bench

12, 12, 10 x 26kg

Inc Fly

3 x 12 x 18kg

X-Over

3 x 12 x 60lb

ss

Pec Deck

3 x 12 x 70

Rope Curl

5 x 12 x 100lb

Inc DB Curl

5 x 12 x 13kg

[Ronin]

Soooooo, in the interests of accountability while cutting, I'm gonna pull finger on this journal again.

A couple of weeks into a serious cut now, and dropped about 6kg so far. Have had a real struggle getting the mind around getting weaker and smaller, after busting ass to get bigger and stronger , but for the most part have reconciled myself to it for now. I haven't intentionally aimed for a "lower weights cos I'm dieting" approach, more that energy levels have dropped so weights have also taken a dip to ensure no loss of form.

- Shake

- Post WO Shake

- 100g Oats & PP

- 50g Cous cous & 2 small cans tuna

- 200g Beef & veges

- 5 egg whites

- Shake

232P, 135C, 29F, 1831cal

DB Bench

3 x 12 x 28kg

Inc DB Bench

12, 10, 12 x 23kg

Inc Fly

5 x 12 x 16kg

Pec Deck

3 x 12 x 70lb

ss

1 Arm Cable Fly

3 x 12 x 40lb

Rev Cable Curl

5 x 12 x 70lb

Inc Hammers

5 x 12 x 11kg

Rope Curl

5 x 12 x 100lb

Dbl Bi Curl

3 x 15 x 50lb

30min Spin Bike

[HarryB]

Welcome back!

[Ronin]

Thanks Harry, but I've always been here, quietly lurking in the shadows :pfft:

Legs today. Haven't had a lot of luck with squats lately, they were really ripping up my lower back so I had to stop doing them for a while. Hacks were tolerable, so have been using them, but decided to ease back under the bar today.

- Shake

- Post WO Shake

- 100g Oats, PP

- 3 Rice Crackers, 1 can tuna

- 200g Chicken breast, veges

- 5 egg whites

- Shake

232P, 106C, 21F, 1551cal

Squats

Lotsa warmup with just bar

3 x 12 x 80kg (told ya I was easing into it :oops: )

Leg Press

10 x 12 x 240kg

Leg Extension

6 x 12 x 110lb

Stiff Leg Deads

5 x 12 x 60kg

Toe Press

3 x 20 x 200kg

30min Spin bike

f*ck, whoever designed those bike seats was a right goddamned sadist...my ass is killing me

[Ronin]

Shoulders & abs, soooo, one of those love/hate days. Still not really a fan of cardio. Btw, wow those flavoured cans of tuna really pack a punch in the macros, don't they :shock:

- Shake

- Post WO Shake

- 75g Oats, PP

- 3 Rice Crackers, 2 small cans tuna & chilli

- 200g Chicken breast, veges

- 5 egg whites

- Shake

219P, 109C, 33F, 1616cal

BTN Press

12, 11 x 60kg

11, 12, 12 x 50kg

DB Press

3 x 12 x 18kg

Upright Row

5 x 12 x 40kg

Rev Inc Fly

3 x 12 x 8kg

Lat Raise

3 x 12 x 16kg

DB Shrug

3 x 20 x 46kg

And a buncha crunches, ab-rollouts and fun shit like that.

30min Spin bike

[Ronin]

Had a chat with the boss about diet today. I had started on a 7 day carb cycling plan (M,T - high, W,T,F - med, S,S - low). My reasoning was that I don't usually get to train on weekends, so that would be the best time for low-carb days. Apparently my reasoning was sound, but in this case we've decided I'll probably be better served by going back to the 4-day plan I used last year (H, M, L, L). Yay . Although on the plus side, I've been told to push my carbs up on the high-carb day, as the level I was at wouldn't provide enough of a difference from high to med to low...so yay me...more carby goodness .

- Shake

- Post WO Shake

- 75g Oats, PP

- 3 Rice Crackers, 1 can tuna

- 200g Chicken breast, veges

- 5 egg whites

- Shake

WG Pd

5 x 12 x 120lb

NG Pd

2 x 12 x 120lb

3 x 12 x 105lb

1 Arm DB Row

5 x 12 x 26kg

SA Pd

5 x 12 x 50lb

Tri Pd

5 x 12 x 60lb

Seated Skulls

5 x 12 x 25kg

BO Cable Ext

2 x 12 x 100lb

12 x 110lb

ss

Rope Pd

3 x 12 x 40lb

20min X-trainer

Friday's generally a "whatever I feel like doing" day. Sometimes it's legs, but I'm thinking tomorrow it might be time for a "ChArms" day. And low carbs :x

[Ronin]

Meh! :?

- Wakey Shake

- Post WO Shake

- 50g Proats

- 5 Egg Whites

- 200g Chicken Breast, veges

- 5 Egg Whites

- 5 Egg Whites

203P, 53C, 13F, 1151cal

DB Bench

12, 10, 10 x 31kg

DB Bench

12, 10, 11 x 26kg

ss

Inc Fly

3 x 10 x 16kg

1 Arm Cable Press

3 x 12 x 80lb

Inc Hammers

3 x 12 x 11kg

BB Curl

3 x 12 x 25kg

Dbl Bi Curl

3 x 12 x 50lb

B/O Cable Ext

3 x 12 x 110lb

ss

Rope Pd

3 x 12 x 40lb

Tri Pd

2 x 12 x 60lb

12 x 50lb

30min Spin Bike

[Ronin]

Taking advantage of a kid-free weekend to sneak in a couple of extra cardio sessions.

- Wakey Shake

- Post WO Shake

- 50g Proats

- 5 Egg Whites

- 200g Chicken Breast, veges

- 5 Egg Whites

- 5 Egg Whites

203P, 53C, 13F, 1151cal

20min X-trainer

30min Spin bike

[Ronin]

High-carb day \:D/

Of course, because I was training fasted, still felt like arse by the end of it, but at least had a heaping bowl of oats to look forward to. Got of the bike and was literally seeing stars.

210P, 189C, 33F, 1890cal

20min X-trainer

30min Spin Bike

[Phedder]

Diet's looking intense :shock: Can't believe I still haven't run into you at the gym yet, I'm probably never awake when you're in though Seen you in a few of the powertech vids though, everything still coming in as planned?

High carbs on a cardio day, I'm guessing there's a big back or legs day tomorrow then :grin:

[Ronin]

Diet's looking intense :shock: Can't believe I still haven't run into you at the gym yet, I'm probably never awake when you're in though Seen you in a few of the powertech vids though, everything still coming in as planned?

Yeah I'm a morning trainer, too much temptation to flag it in the afternoon/evening :pfft: Although, once the kids are back at school, I'll be back to adding in an afternoon cardio session.

Weight's coming off gradually, although once again the waist is lagging behind the rest...bloody frustrating :x

High carbs on a cardio day, I'm guessing there's a big back or legs day tomorrow then :grin:

Haha, na it's just the way it fell. Every 4th day is high carb, no matter what it falls on. Normally today woulda been a rest day, so it's nice to know that about 700 of thoses cals are already taken care of

[Ronin]

The extra carbs yesterday were a nice boost, but still felt pretty damn flat this morn. Medium carbs today.

- Wakey Shake

- Post WO shake

- 100g Proats

- 5 Egg Whites

- 200g Beef, veges

- 5 Egg Whites

- Shake

211P, 98C, 28F, 1495cal

DB Bench

12, 10, 10 x 31kg

Inc DB Bench

12, 12, 10 x 26kg

Inc Fly

5 x 12 x 16kg

X Over

3 x 12 x 50lb

ss

X Under

2 x 12 x 30lb

12 x 20lb

BB Curl

5 x 12 x 25kg

Inc Hammer

5 x 12 x 11kg

Dbl Bi Curl

3 x 15 x 50lb

20min Spin Bike

Low carb day tomorrow. And no training tomorrow, going diving instead. But that should take care of a few calories...1.5-2 hrs swimming around in single-digit temperature water...fun times

[Ronin]

Goddamn, I wish I'd had a speargun today... soooo much protein swimming around me

- Wakey Shake

- Shake

- 50g Proats

- 5 Egg Whites

- 200g Chicken breast + veges

- 6 Egg whites

- 6 Egg whites

210P, 50C, 14F, 1156cal

So yeah, no gym time today, but got in 3 dives. Bout 1hr 40min bottom time, plus surface swims, in 8 degree water. 200m walk in full scuba kit and a 3m rock wall to get to entry point, and return, for each dive. Dunno how many calories that burned, but I'm fucked (and not in the fun way).

And I get to do it all over again on Sat & Sun, which are also low-carb days \:D/

[Ronin]

- Wakey Shake

- Shake

- 50g Proats

- 6 Egg Whites

- 200g Chicken breast + veges

- 6 Egg whites

- 6 Egg whites

214P, 50C, 14F, 1172cal

BTN Press

3 x 12 x 50kg

3 x 12 x 60kg

Upright Row

5 x 12 x 40kg

Rev Inc Fly

5 x 12 x 8kg

LAt Raise

3 x 12 x 16kg

Front Raise

3 x 12 x 18kg

30min Spin Bike

Tired. Lookin forward to high carbs tomorrow. Talking to Gym Boss today and he told me to up my carbs further on high carb day, woohoo.

[Ronin]

- Wakey Shake

- Post WO Shake

- 200g Proats

- 75g Couscous, 180g tuna

- 200g Beef, 300g Potato, 150g Onion

- 50g Oats, 6 Egg Whites

233P, 258C, 35F, 2275cal

WG Pd

5 x 12 x 120lb

NG Wp

2 x 12 x 120lb

3 x 12 x 105lb

Squatting Row

3 x 12 x 75lb

1 Arm DB Row

3 x 12 x 26kg

SAPd

3 x 12 x 50lb

Tri Pd

5 x 12 x 60lb

Seated Skulls

5 x 12 x 20kg

BO Cable Ext

3 x 12 x 110lb

ss

Rope Pd

3 x 12 x 40lb

20min Spin bike

Welcoming the high carbs today, but due to training fasted after 2 days of low carbs I was pretty shagged by the end of the session. Official weigh-in today of 88.65kg, which represents a pretty significant drop since I started carb cycling...overall quite pleased with the progress. Already seeing that the spare tyre is gonna be the problem area again :x

[AZIDE]

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