And unto this...RONIN

[Ronin]

":1b3zv09i]

in for free protein. i have a speargun...where did you go lol? and what fish species? also were there any fish in the shallower (<10m deep) bits, i just freedive. pls respond

edit: also strong WTF at the amount you are eating

Out to Aramoana, dive off the mole. There's a few hulks sunk to help prevent erosion, formed artificial reefs. It's a voluntary reserve, so taking anything is frowned upon, but not officially prohibited. Having said that, I have seen spearfishers out there a couple of times.

As for species, blue cod, fish, fish, and fish. Dunno man, they have scales and swim. And yeah that's all in about 8m, kinda need a boat to make it worthwhile getting to deeper water.

[Ronin]

Charms day...just cos I can

- Wakey Shake

- Post WO Shake

- 100g Proats

- 50g Couscous, 180g tuna

- 200g Chicken Breast, veges

- 5 Egg Whites

- 5 Egg Whites

231P, 118C, 19F, 1563cal

DB Bench

12, 12, 10 x 31kg

DB Inc Bench

21, 10, 12 x 23kg

X Over

3 x 12 x 50lb

ss

X Under

3 x 12 x 20lb

Rev Cable Curl

5 x 12 x 70lb

BB Concentration Curl

3 x 12 x 15kg

Dbl Bi Curl

3 x 12 x 50lb

Tri Pd

3 x 12 x 60lb

B/O Cable Ext

3 x 12 x 110lb

ss

Rope Pd

3 x 12 x 40lb

25min Spin Bike

[Ronin]

2 days of low-carbs, 2 days of diving.

Sat

214P, 50C, 14F, 1172cal

Sun

189P, 48C, 11F, 1045cal

+ some beef jerky between dives, but I don't know the macros, pretty low-carb I'd guess.

Another couple of hours worth of swimming around in frigid waters shoulda dealt to some BF :pray:

[Ronin]

Training was a hell of a grind today, before getting stuck into high-carb day.

- Wakey Shake

- 150g Proats

- 50g Couscous, 2 small cans chicken

- 400g beef, onions, on toast (Oh god, how I've missed toast =P~ )

- 6 Egg Wites, 100g Oats

267P, 244C, 58F, 2575cal

A bit lower than the carbs were meant to be.

DB Bench

3 x 12 x 28kg

DB Inc Bench

3 x 12 x 23kg

Inc Fly

3 x 12 x 16kg

X-Over

3 x 12 x 50lb

ss

X-Under

3 x 12 x 20lb

BB Curl

3 x 12 x 25kg

Rope Curl

3 x 12 x 100lb

BB Concentration Curl

3 x 12 x 15kg

Dbl Bi Curl

15, 11, 12 x 50lb

30min Spin Bike.

Then back in the afternoon for another 30min Spin Bike. So 900 cals of cardio all up.

[Ronin]

Quick leg sesh today. Even after a high carb day yesterday, the energy levels still felt pretty low.

- Wakey Shake

- 100g Proats

- 3 rice cakes, 2 small tins chicken

- 200g chicken breast, veges

- 100g Proats

- 6 Egg Whites

227P, 162C, 34C, 1852cal

Front Squats

2 x 10 x 40kg

2 x 10 x 50kg

Leg Press

2 x 12 x 200kg

6 x 12 x 240kg

Leg Ext

5 x 12 x 105lb

Toe Press

3 x 20 x 200kg

SLDL

5 x 12 x 60kg

Spin Bike 30min

Hired an exercycle for home today, did 30min this arvo. Plan is to do 30min each morning pre-caffeine, and another hour (at least) each evening, on top of the gym. First challenge though, is getting the fucken seat set right

[Ronin]

Just in to give shoulders a quick hit today. Low-carb.

- Wakey Shake

- 50g Proats

- Post WO Shake

- 300g assorted deli meat

- 6 Egg Whites

- 200g Chicken Breast, 200g Raw Carrot

- 6 Egg Whites

- 6 Egg Whites

213P, 42C, 13F, 1136cal

Not including the deli meat, which would have f*ck all carbs

BTN Press

3 x 12 x 50kg

Upright Row

5 x 12 x 40kg

Face Pulls

5 x 12 x 60lb

Low Pulley Sets

5 @ 20lb

30min Spin Bike

Plus 30min on the bike before the mornong coffee, and another hour still to go tonight.

Back tomorrow, should be fun.

[Ronin]

Well I've survived another couple of low-carb days.

Food was exactly the same as yesterday, no deviation at all.

Rack Pulls

10 x 140kg

3 x 10 x 160kg

20 x 100kg

20 x 120kg

15 x 140kg

13 x 160kg

Prone Row

3 x 20 x 60kg

WG Pd

12 x 105lb

12 x 120lb

3 x 12 x 105lb

NG Pd

5 x 12 x 90lb

Tri Pd

5 x 12 x 60lb

Seated Skulls

5 x 12 x 20kg

1 Arm Tri Pd

12 x 30lb

2 x 12 x 40lb

B/O Cable Ext

5 x 12 x 110lb

ssRope Pd

5 x 12 x 40lb

30min Spin Bike

Plus 2 x 30min on exercycle at home.

Was seeing pretty lights by the end of the racks, and vision was starting to go white when I got off the spin bike. Time for carbs I think...roll on tomorrow :wink:

[Ronin]

Not sure what happened to Friday's post, but oh well :-s

Anyway, that's another couple of low-carb days done, really running on empty now. Was meant to be diving over the weekend , made it on Saturday all good, but on Sunday I figured diarrhoea and a wetsuit wouldn't go well together, so flagged it :oops:

Yesterday's eats were practically identical to today's

- 6 Egg Whites

- Post WO Shake

- Shake, 200g beef

- 6 Egg Whites

- 200g Chicken breast, veges

- 6 Egg Whites

- 6 Egg Whites

242P, 18C, 31F, 1320cal

DB Bench

3 x 12 x 28kg

Inc DB Bench

3 x 12 x 23kg

Inc Fly

5 x 12 x 16kg

X Over

3 x 12 x 50lb

ss

X Under

3 x 12 x 20lb

Inc Hammers

3 x 12 x 11kg

Rope Curl

3 x 12 x 100lb

Dbl Bi Curls

3 x 12 x 50lb

30min Spin Bike

Was pretty flat and weak this morning, training really suffered. Legs tomorrow. Have been told to cut back on the weights, in favour of more cardio...not sure how I wanna go about that.

[Ronin]

Still here, still going strong (?), just cbf journalling for a couple of days.

Tuesday, high carb

Leg Press

5 x 12 x 200kg

Hacks

3 x 12 x 80kg

Leg Ext

6 x 12 x 110lb

Toe Press

3 x 20 x 200kg

SLDL

3 x 12 x 60kg

30min X trainer

30min Spin Bike

Wednesday, med carb

BTN Press

5 x 12 x 50kg

Upright Row

5 x 12 x 40kg

TriSet

Front Raise

3 x 12 x 11kg

Lat Raise

3 x 12 x 11kg

B/O Raise

3 x 12 x 11kg

40min Xtrainer

30min Spin Bike

Today, Low Carb

Deads

Bunch of sets of 10, up to 140kg as a warmup

WG Pd

6 x 12 x 105lb

NG Pd

2 x 12 x 105lb

3 x 12 x 90lb

Seated Row

3 x 12 x 105lb

Tri Pd

5 x 12 x 60lb

DB Kickbacks

3 x 12 x 11kg

Rope Pd

3 x 20 x 50lb

40min Xtrainer

30min Spin bike

[Ronin]

Low carb 2, and just went for an all-over circuit-type session rather than focus on a particular bodypart today.

Usual pre-sparrow's-fart bike sesh

- 6 Egg Whites

- Post WO Shake

- HPLC Bar

- 6 Egg Whites

- 200g Chicken breast, veges

- 6 Egg Whites

- 6 Egg Whites

Inc Fly

3 x 12 x 16kg

ss

Inc Smith

3 x 12 x 50kg

Leg Press

3 x 12 x 200kg

ss

Hacks

10 x 80kg

2 x 10 x 60kg

WGPd

2 x 12 x 105lb

12 x 90lb

ss

Seated Row

12 x 105lb

2 x 12 x 90lb

B/O Raise

3 x 10 x 11kg

ss

Front Raise

3 x 10 x 11kg

Rope Curl

3 x 12 x 90lb

ss

Tri Pd

3 x 12 x 90lb

TriSet

Ab Rollout

3 x 12

MedBall Twists

3 x 20

Roman Chair

3 x 12

40min Xtrainer

20min Spin Bike

Was getting kinda light-headed by the end of it all, and needed a nana nap in the arvo :oops:

More cardio to come. High carb and diving tomorrow \:D/

[Ronin]

No training today. Was out diving yesterday and my knee had a close encounter with a submerged rock, now it's very swollen and painful, doesn't like bending or straightening. On top of that, started coming down with the flu last night, and me and both sprogs have spent the day wrapped up on the couches feeling sorry for ourselves.

Fingers crossed for a speedy recovery.

[Ronin]

So, had the flu for the last 3 weeks, lucky me. Finally decided to see the doc yesterday, and it's spread into a chest infection, so I'm on antibiotics now. But in the interim, 2 weeks of no training, and have just started back into it this week. A few gentle sessions to ease into things again. No cardio though, even a few minutes on the bike leaves me sweating and gasping like a priest in a preschool. Stuck to the diet for the first week, but soon realised I was gonna need more carbs to fight off the infection.

So the upshot is that I won't be competing at the Sth Islands in September, 3 weeks to go and there's no way I'll be stage-ready. So now I'm tossing up the options...keep cutting for summer (although slower and gentler) or just jump on a bulk and go for size. I should cut, but I wanna bulk

[Phedder]

That's a bugger mate, I was looking forward to seeing you up on stage. Are there no other shows in another 6-8 weeks time you could be ready for?

Seems to be a few lung/chest infections going around, hope you're out of the worst now.

[Gym rat]

Another option would be train for a show in Christchurch early in the new year ie NABBA WFF or NABBA or NZIFBB South islands.

[Ninja]

Gutted mate was enjoying reading your prep.

Get healthy soon

[Ronin]

Cheers fellas, strength is coming back after a week of girly workouts lol.

A few of the lads are talking about hitting Chch in May for a NABBA/WFF show, so that could be a possibility.

Anyway, had a crack at Chest & bis today

DB Bench

2 x 12 x 28kg

2 x 10 x 31kg

2 x 12 x 28kg

DB Inc Bench

3 x 12 x 23kg

2 x 10 x 23kg

Inc Fly

3 x 12 x 16kg

Wriggly bar Curls

10 x 40kg

4 x 12 x 30kg

Tri-set

Seated Hammers/Inc Hammers/ Rev Inc Hammers

3 x 10/10/10 x 8kg

And that was that, bloody parking nazis were on the prowl. Really need to start throwing in a bit of cardio a few times a week. Let's just say there's a bit of rebound weight-gain :oops:

[Ronin]

Legs day...first semi-decent one in a while

Leg Press

3 x 15 x 280kg

Hacks

12, 10, 12 x 120kg

ss

Leg Ext

15, 10, 9 x 105lb

SLDL

3 x 12 x 60kg

Toe Press

3 x 25 x 200kg

Leg presses were super slow and deep, no lock-out at the top. And hacks seem to be the internationally recognised signal for my back to play up...but it calmed down again in about an hour, which is a big improvement on the past.

[Ninja]

SLDL

Confused here.. what is this?

Are you in the south island? Any reason for wanting to do the chrischurch show other than timing?

[Ronin]

SLDL = Stiff Legged Deadlift

Yes I'm in Dunedin, South Island. The NABBA/WFF show in Chch is just the next one that I'm aware of. Dunedin only gets one show per year, so if I want to compete without having to travel, I'd have to wait another 12 months.

No definite plans either way yet, still enjoying the rebound

[Ronin]

Shoulders yesterday

BTN Press

2 x 12 x 50kg

3 x 10 x 60kg

DB Press

2 x 12 x 16kg

15 x 16kg

2 x 12 x 18kg

Lat Raise

12 x 13kg

3 x 12 x 16kg

BB Shrug

4 x 20 x 60kg

ss

Plate Upright Row

4 x 20 x 15kg

Face Pulls

3 x 12 x 60kg

Today - Back & Tris

Racks

2 x 10 x 120kg

3 x 10 x 140kg

Prone Rows

20, 20, 15 x 60kg

H/S Row

3 x 12 x 30kg ps

Tri Set

WGPD

5 x 10 x 105lb

SAPD

5 x 15 x 60lb

NGPD

5 x 10 x 90lb

Tri Pd

5 x 12 x 60lb

ss

Rev Tri Pd

5 x 12 x 40lb

B/O cable Ext

3 x 12 x 110lb

ss

Rope Pd

3 x 12 x 40lb

Been a pretty good week so far. Strength seems to be coming back. And I have a new training partner, which is actually something new for me. Never really had one before, other than the odd occasional workout. Really changes things eh...I've never really felt that I lacked intensity in the gym, and always had no trouble pushing myself. But looking back, I can see that over the last few months I've let myself slip, so this week has been a great wake-up call. Having someone else to call me out if I'm slacking, and provide a bit of friendly rivalry, makes a nice change of pace.

[Ronin]

Diet is still pretty relaxed. Haven't gone for an all-out K-Fry blowout or anything, just being less strict than I was, and being possibly a little too free with the treats :oops:

Chest & Bis today

DB Bench

3 x 12 x 31kg

2 x 11 x 31kg

Inc DB Bench

3 x 12 x 23kg

ss

DB Fly

3 x 12 x 16kg

X Over

5 x 12 x 50lb

ss

X Under

5 x 12 x 30lb

BB Curl

2 x 10 x 35kg

3 x 10 x 30kg

Hammers

3 x 15 x 10kg

ss

Cable Curls

3 x 10 x 24kg

Bitta cardio to finish off.

[Ronin]

Did back & tris on Wed, but forgot notebook so it wasn't recorded. Deads etc.

Thurs - Shoulders

BTN Press

2 x 12 x 50kg

3 x 12 x 60kg

Upright Row

5 x 12 x 40kg

Lat Raise

5 x 10 x 13kg

ss

Rev Inc Raise

5 x 10 x 8kg

Front Raise

3 x 10 x 18kg

2 x 10 x 16kg

DB Shrug

3 x 12 x 51kg

Arnolds

3 x 12 x 11kg

Today - Legs

Leg Press

2 x 12 x 280kg

3 x 12 x 300kg

Leg Press

5 x 15 x 200kg

ss

Leg Ext

5 x 10 x 105lb

SLDL

3 x 12 x 60kg

ss

Leg Curl

3 x 10 x 105lb

Toe Press

3 x 12 x 200kg

Off to watch the lads onstage tomorrow. Should be a good day.

[Phedder]

Off to watch the lads onstage tomorrow. Should be a good day.

You heading to the day or night show?

[Ronin]

Both mate. Helping with the tanning backstage, and trying to get some pics for gofigure. And enjoying the show of course :grin:

You going to both?

[Phedder]

Na just the day show, will be working tomorrow night. Tonight as well actually, will roll out of bed for the show