Drizzt is done with cutting for the year!

[Mr_Krabs]

Krabby-patty tip of the day: Use only egg yolk to bind and rest the mixture 15-20 mins before rolling and cooking :wink:

[drizzt]

Haha yeah, it's satisfying for a split second, but is the guilt that follows worth it? :pfft:

Day 7: 29/11/09

Bit of a late update as I didn't get a chance to jump on the PC yesterday. Managed to get to the beach for a couple of hours before the weather turned in, good to be active after such a sedentary day on Saturday.

Cardio

My standard jog around the hills (pre-breakfast), sprinted the last hill (well, as fast as I could go - emptied the tank basically) because I was feeling pretty good. I'm a bit gutted I didn't time it, because I imagine it would've been a quick time. Although unluckily there was quite a strong head wind going up the hills, and quite a strong tailwind heading down - which meant it was tough going on the tough parts, and my "rest" (on the downhills) was shortened due to the tailwind :x

Diet

• 0800 - Mito
  0920 - Oats, banana, 4 x egg whites, coffee*
  1020 - Handful almonds, Protein shake (30g WPI, 1/2 can of Fruit Salad, tbsp PB)
  1630 - Mito*
  1700 - Handful almonds, half chicken (size 16)
  1900 - 160g can of Chopchop, Handful almonds*
  2030 - Protein (45g WPI)
  2300 - Casein shake (250ml calci-trim milk)

Comments

• *Got a coffee because of an agreement I have with my flatmate - if one of us is "stranded" somewhere the morning after a night out, the other flatmate must pick them up if a request is made and they are in a state/position to drive. He texted me with this request 30mins before the All Blacks game kicked off ( :roll:) which was just before my jog - all of which I had planned carefully the night before - so was a tad annoyed... but a deal is a deal. Lucky we have MySky and I could pause it And I got a coffee out of it, so wasn't too bad. (even if I get the raw end of the deal due to having a girlfriend ) However it did slightly delay the gap between the initial mito serve and breakfast which sucked because I was starving after my run!
  *Big gap here due to being at the beach for a few hours. Actually didn't really notice the hunger though, only ate because I thought about when my last meal was...
  *The half chicken was kind of dinner, but a couple of hours later I thought I needed a little more (not because of hunger, because I looked back on what I had eaten for the day), so ransacked the pantry and that's what I came up with
  *Lots of Almonds for the day because they were sitting in front of me. May have been a reason why I didn't feel so hungry throughout the day...
  

So yeah, bit of a light diet today, but just honestly had a great amount of energy throughout the day (even at night - effect of the mito?), so I didn't get the "need" to eat - had to force myself to for a couple of meals e.g chopchop and the final protein shake for example. No weights today as I don't workout on weekends (unless throwing in a random core/calves/forearms session after spin class)

[drizzt]

Krabby-patty tip of the day: Use only egg yolk to bind and rest the mixture 15-20 mins before rolling and cooking :wink:

Ah, legend Krab that was what I was after on Saturday night! I did google "breadcrumb alternatives" (probably could've used a better term to search for :oops: ) and I didn't find anything that I had handy at the time, so bit the bullet :?

Handy to note for future though, cheers

[drizzt]

Day 8: 30/11/09

OK, so I'm officially into week 2 of the Mitotropin phase.

Weight was 92 flat (from 92.2 last Monday) which I'm a little disappointed with seeing as it's a fair gain from late last week - where I was at 91 flat. But if I'm not being too tough on myself that's how my weight loss has gone since I first started the cut off in early Sept - Monday is my heaviest day of the week, I lose during the week and then put a little back on over the weekend... rinse, lather, repeat. In other words, I usually come out each Monday with a net loss over the previous Monday, even if it is a bit heavier than I may have weighed in on Friday.

HOWEVER, looking at it from a critiquing point of view, the weekend diet is not good enough! :evil: I need to stop being such a slacker and start focusing - big thing this past weekend was having no food prepared and that killed me nutrition-wise. So might look at preparing for the weekends for the rest of the cut the same way I prepare for work etc.

Anyway, cutting the bollocks, onto the weights...

Weights:

Chest today. I felt REALLY lethargic beforehand - since I woke up in the morning in fact I've been a bit blurgh. So took a sachet of Black Powder pre gym which helped a tad... however I still wasn't really feeling it, so cut Chest day probably a little shorter than what I'd usually do.

• Flat DB Bench Press (sets, reps, weight)
  1 x 15 @ 35kg
  1 x 10 @ 45kg
  1 x 8 @ 45kg (failure)
  1 x 10 @25kg (drop set)
  Incline Barbell Bench Press superset with Decline Pushups
  3 x 10 @ 60kg & 3 x 10 @ Bodyweight (roughly 45degree angle)
  Seated Machine Flyes
  3 x 10 @ 49 (kg?)
  1 x 10 @ 56
  Decline DB "Key" Press
  1 x 20 @ 20kg
  2 x 15 @ 25kg (final set was failure)
  Dips*
  1 x 10 @ Bodyweight

Comments

• *Left Barbell Bench press out on purpose, wanted to give it a rest for the week as I've done it every week for quite a while now...
  *Tried to finish on some dips, but a) the pecs were quite well punished at this point, and b) the body just wouldn't do what my mind was telling it - 10 reps was a huge struggle.

The bright spot to come out of today's workout, is my pecs are looking a lot more well proportioned, starting to see some good development at the top which I haven't always had, and they are looking more like "panels" which I'm liking. My shoulders also seem to have widened (at least in appearance) and my slouch is slowly coming right which is helping the wider look (IMHO anyway).

Will update later tonight with Cardio, Diet, suprailiac measurement (which could make up for the crappy weight loss) and weekly Progress pic

[Peachy]

:pfft: You guys are so harsh on yourselves for one little biscuit!!!

Lol. Now Im embarassed bout all the crap I eat. All the time. :oops:

[drizzt]

:pfft: You guys are so harsh on yourselves for one little biscuit!!!

Lol. Now Im embarassed bout all the crap I eat. All the time. :oops:

:oops: Haha yeah, I guess I was a bit worried about it for a few reasons - the time of day I had it (evening), I hadn't done any exercise all day, and I had already pigged out on a lot of carbs before it. The biscuit was like the straw that broke the camels back I guess :doh:

[drizzt]

Ok, suprailiac measurement today was roughly 7.5mm (avg of 3 measurements). So it's been a decent improvement over last week's 9mm, and makes me feel a liiiitle better about not losing as much weight

Diet

• 0700 - Mito
  0730 - 1/2 C oats, banana, 4 x egg whites, 1 x egg yolk
  0900 - Coffee*, banana, 2 x fish oil tabs, multi vit
  1045 - 160g can Chopchop, handful almonds
  1255 - Black Powder*
  1400 - 60g WPI (post workout)
  1445 - Mito
  1530 - Handful almonds, Green tea, chicken breast "sandwich"* (just with chick breast, avocado, tomato), 2 x fish oil tabs
  1715 - Same chicken sandwich for dinner :shifty:, 2 x fish oil tabs
  1930 - Handful almonds (for energy, pre-boxing)
  2130 - Handful almonds (post-boxing refuel)
  2300 - Casein
  

Comments

• *Thinking about dropping the coffee next week. I've cut back from daily coffees to one every other day, but am thinking of either making it just a black coffee (as opposed to my trim flat white ) or substituting green tea in for it. Have a 10 coffee prepaid card though, so will wait for that to run out before I make a choice I guess...
  *Black Powder has to be taken on an empty stomach, so it means I can't have my pre-workout shake with it. I didn't intend to use it during the mito phase, but I was in dire need of a pickup (nodding off at my desk) so went for it.
  *The chicken "sandwich" is slicing the breast in half and using them as the "bread". I really like these
  

Maybe I should be calling this "The Almond Diet"? :-s :pfft:

Cardio

Boxing, fitness session. Was a tougher than normal one, did a few 2 minute rounds on the heavy bag as opposed to our normal 1 minute on, one minute off, one minute on rounds (it seems like way longer than that haha) so it was a great change of pace. Skinned most of my knuckles (poor wrapping on my part) but meh, no pain no gain.

And finally progress pic:

To be honest, not too much change, but I didn't expect much after only a week. Possibly skin is looking a little tighter and veins are coming through a bit more all over (I'm starting to get veins through on the quads which I've never had :nod:). I'll be more interested in the halfway mark next week and comparing that to day 1

[drizzt]

And thank GOD for Firefox's awesome recovery. Computer BSOD'd quite literally right before I was about to click "Post" on the above (which took me 15mins or so to type out) and thought I was going to have to type it out again :computer: But logged back in, Firefox started and had saved what I had written.

Awesome :clap:

[steak]

Diet

• 0700 - Mito
  0730 - 1/2 C oats, banana, 4 x egg whites, 1 x egg yolk
  0900 - Coffee*, banana, 2 x fish oil tabs, multi vit
  1045 - 160g can Chopchop, handful almonds
  1255 - Black Powder*
  1400 - 60g WPI (post workout)
  1445 - Mito
  1530 - Handful almonds, Green tea, chicken breast "sandwich"* (just with chick breast, avocado, tomato), 2 x fish oil tabs
  1715 - Same chicken sandwich for dinner :shifty:, 2 x fish oil tabs
  1930 - Handful almonds (for energy, pre-boxing)
  2130 - Handful almonds (post-boxing refuel)
  2300 - Casein
  

Comments

there's not much real food in there mate :? huge gap from the 1045 to 1530 and next to nothing really from 1715 till you finsh up. If it was me and Im no expert but I would lose better by putting a sensible meal (limit carbs but a serve of protein for sure and some veg perhaps) in between each of those times to keep the body burning. I know chicks that are dieting and they eat more than that at 55kgs!

The mitotropin is good product but its a not a silver bullet. It wont make up for when your body trys to hold onto everything its got when you tell it to by starving it.

2c mate..tis all

[drizzt]

Yeah fair call, the gap was a little more pronounced today due to the Black Powder (taken on an empty stomach so nothing 2hours before) - then the workout which is another hour with no food, and the mito again which I'm not sure whether or not to have around food - so I err on the side of caution with it and take again on a fairly empty stomach. It's not ideal, but for today I couldn't see much way around it, however I don't think I'll be taking the Black Powder again during this Mito phase due to exactly what you point out - the gap hurts too bad.

Post workout certainly reflects what would happen on a normal non-black powder day too (i.e pre workout shake, workout, post workout shake, gap before mito and another gap after it, and then my afternoon meal). Keeping the caution re: eating near the mito in mind, I can't really see any way around the lack of real food for this part of the day?

I think the areas I can really improve on are the periods before my workout (between 11-1pm), and in the evening for sure. Do you think a similar meal to what I have in the afternoon should be added around noon? Possibly have breakfast 0730, morning meal 0900, chopchop/tuna 1030, and something else at 12, sound better?

The 5pm ish meal (which isn't usually this early, I just got home earlier today) is pre boxing class, so I'm a little wary of being too heavy on it, and having it too close to the cardio - even with the smalish meal I could feel it during the cardio today and started to get a bit of a stitch towards the end. If I'm being honest, I'm not terribly certain on how I should go about the evening meal when I have boxing from 8-9, so any advice would be handy

Thanks for the comment man - it's good to get some input from others as it's something I think I slowly start falling into and don't notice, so I appreciate the things you raise being pointed out to me

[steak]

Diet

• 0700 - Mito
  0730 - 1/2 C oats, banana, 6-8 x egg whites, 1 x egg yolk
  0900 - Coffee*, banana, 2 x fish oil tabs, multi vit
  1045 - 160g can Chopchop, 1/2 cup rice handful almonds
  1255 - Black Powder*- 1/2 cup rice with veg, tin of tuna or protein source
  1400 - 60g WPI (post workout)
  1445 - Mito - 1/2 cup rice and good protein source
  1530 - Handful almonds, Green tea, chicken breast "sandwich"* (just with chick breast, avocado, tomato), 4 x fish oil tabs
  1715 - Same chicken sandwich for dinner + 1/2 cup rice , 4 x fish oil tabs
  1930 - tin of tuna/protein source (pre-boxing)
  2130 - shake and small amount of carbs maybe(post-boxing refuel)
  2300 - Casein
  

[drizzt]

Like I say Im no expert and maybe someone will drop in here and have a looksie mate

All the same, thanks for the advice man

this would give you a bit more burning in the furnace and supply some energy for your day albeit only 1/2 cups of rice at a time...youd be wanting a protein source after boxing and maybe some carbs to feed those starved gylcogen stores.

I wouldnt get too wrapped up with taking the mito so far away from food and bang on time everyday an hour or so away from food would do it. the pills are as hard as concrete so will take some time to breakdown.

Ok, it definitely sounds doable. My only concern with rice was always the additional carbs - 1 cup of brown rice (over the day) would add 45g according to this site. So I shouldn't worry too much about that? I guess I had a bit of a preconceived idea that rice was for bulking... :oops:

An alternative meal I was thinking, was some natural yoghurt/berries in the morning at say, 1045-1100. I'd then have a can of tuna or chopchop around 12-1230, and could then do rice in the afternoon/evening

Non-cardio days, should I possibly chuck in a shake/tin of tuna or something between dinner and the final casein shake?

Thanks for the advice again dude

I've also been looking at the Mitotropin diet guide for some tips, they're a bit light on specifics though. I might search the net and see if I can find a diet plan out there for inspiration.

[samoan_muscle]

Drizzt - my advice to you would be: If it aint broke, don't fix it.

[drizzt]

Drizzt - my advice to you would be: If it aint broke, don't fix it.

That is a good point SM, and changing the diet is something I'm cautious about seeing as how well I've gone up to now

However steak has raised a couple of valid points - especially in regards to energy which I've been quite up-and-down with lately.

I think what I need to do is look at a typical day, calculate my maintenance calories (which I've never done before :oops:) and see how close I am to it, then decide what I need to add to the diet (if anything). So I guess getting a little more precise with my intake wouldn't be a bad thing :nod:

[drizzt]

Day 9: 01/12/09

Felt a bit better today, had about 7 hours sleep, took Steak's suggestions into account and sacked some rice which seemed to give me a bit extra energy (diet to follow) Weighed in at 91.5 pre-workout.

Weights:

Back day today. First session in the rebranded Cityfitness Thorndon :-s Kinda cool that I have the option of another gym closer to home now - that was the main toss up for me when I was picking which one I should go to this year, the one closer to home, or the one closer to work? In the end, the facilities at Bworks swung the pendulum their way, but now I have the best of both worlds so I'm stoked! :grin:

• Wide Grip Pullups* (sets, reps, weight)
  2 x 9 @ Bodyweight (last set I failed at 7, rested, eeked out an extra 2)
  1 x 7 @ Bodyweight (failure)
  Deadlifts*
  1 x 10 @ 60kg
  1 x 6 @ 100kg
  1 x 8 @ 140kg
  2 x 6 @ 150kg
  1 x 10 @ 100kg
  Close-grip Pulldowns*
  2 x 10 @ 50kg
  1 x 10 @ 60kg
  Bent-over Barbell Rows (wide grip)*
  1 x 10 @ 40kg
  3 x 10 @ 60kg
  Seated Cable Pulleys
  3 x 10 @ 70 (kg?)

Comments

• *My wide-grip pullups used to be quite shocking (not that they're spectacular now though) - I'd often struggle for a set of 5 and couldn't get more than 2-3 in following sets. So I've improved a huge amount in this exercise, I guess the weight loss is a large contributor here...
  *This was probably the most frustrating Deadlift session I've ever had! Was feeling GREAT during warmups, hit the first working set of 140 hard - intended to go for 6 reps but pushed to 8 because I felt I had it in me... and almost as soon as I finish loading an extra 5kg to each end, the fire alarm goes off! Like most others in the gym, I kind of just stood there for a bit wondering if it was some kind of test/lame joke... but nope, sure enough, everyone starts filing outside. To make matters worse, it was raining (not heavily), so queue 10mins outside getting wet and my muscles cooling down. Once we got the all-clear, headed back inside, do a few token deadlift-motions with a nearby empty bar, and jumped into the Deadlifts on what was now a fairly cold body. Got the bar wet, so barely managed to hang on for the first set @ 150, not to mention I just wasn't feeling the vibe anymore after such a prolonged rest, so cut it short after the 2nd set on 150. Very disappointing!
  *Weights were kept light on Pulldowns (which is an "independently-armed machine") and rows to ensure correct form. I'm steadily getting it right, and the weights I feel comfortable with at proper form are creeping up each week. Hopefully back to where I was weights-wise before I started working on form early in the new year some time.

Wanted to do Hyperextensions but the machine was always in use when I went to do them...

No cardio today. Diet to follow.

[drizzt]

Diet

Left my diet notebook at work, darn it. So this is a best guess at what I ate, shouldn't be too far off though. I took some of Steak's advice on board, and feel a lot better about the energy consumption in my day now. Will calculate what my calories should be at later on tonight if I get a chance to

• 0700 - Mito
  0730 - 1/2 Cup oats, 5 x egg whites, 1 x egg yolk, banana, 2 x fish oil tabs
  0900 - Banana, multi vitamin
  1030 - Natural yoghurt, berries, small amount of museli*
  1200 - 125g brown rice, 85g Chopchop
  1310 - 30g WPI (pre-workout)
  1440* - 42g WPI (30g eatme unflavoured, 12g Horleys Ice strawberry for flavour)(post-workout)
  1500 - Mito
  1530 - Chicken breast sandwich (buttered with avocado, tomato as filling), handful almonds, 3 x fish oil tabs
  1630 - 125g brown rice, 85g Chopchop
  1730 - Handful almonds
  1900 - Chicken Breast Sandwich (tomato, cucumber and lettuce), 3 x fish oil tabs
  2100* - 30g WPI, almonds
  2300* - Casein shake
  

Comments

• *Got this yoghurt/berry/museli mix while I was at the supermarket, and think I might have it every now and again. It was 350g serving size - which included 15g carbs, 10 of which were from sugar (all according to the label of course) so it didn't seem too bad?
  *The 1440 meal was a bit screwed up time-wise due to the fire alarm at the gym. This obviously had a bit of a domino effect on meals down the line.
  *1900, 2100 and 2300 are in the future. I've seen it (the future) and it does happen.

So, diet has changed a bit, will see how that goes. Might look at cycling carbs as suggested in the Mitotropin training handbook supplied with the pills, but I'll have to investigate further.

[drizzt]

Day 10: 02/12/09

Feeling alright today, neither energetic nor sluggish, motivated nor lazy... just... doing what I gotta do I guess.

92kg today, not fussed on the weight anymore (mood-related perhaps, although I will keep track of it), more worried about the suprailiac measurements. Might do the suprailiac measure daily to compare with my daily weigh ins, see how that goes.

Weights

Legs today. In keeping with the start to the week - not so much emphasis on the major compounds - I decided to put BB Back Squats on the backburner for this session. Legs felt great today, especially quads which are coming along really nicely (if I do say so myself :roll:)

• Leg Extensions* (sets, reps, weight)
  1 x 10 @ 80kg (40kg per leg)
  1 x 9 @ 90kg (45kg per leg)
  1 x 9 @ 100kg (50kg per leg)
  1 x 8 @ 100kg (50kg per leg)
  Seated Leg Curls
  1 x 10 @ 50kg
  1 x 10 @ 60kg
  1 x 7 @ 62.5kg
  1 x 6 @ 62.5kg
  1 x 8 @ 40kg (drop set)
  Front Squats
  1 x 10 @ 60kg
  1 x 10 @ 70kg
  1 x 10 @ 75kg
  Box Squats*
  1 x 10 @ 80kg
  1 x 10 @ 85kg
  1 x 10 @ 90kg
  Lunges*
  1 x 10 @ 35kg
  2 x 10 @ 45kg

Comments

• 
  *The leg extensions are done on an "independently armed" machine (or legged in this case), so the plates are loaded on to separate sides of the machine with your legs working independently of each other. You can also load plates on to inner or outer arms on each side, I try to distribute the weight amongst the inner and outer arms (find more on the inner arm makes it harder), but this time most of it was on the outer (45kg each arm on the outer side, just 5kg on the inside arms each side)
  *Used a bench for the box squats, probably need to find a lower box for it as it got my depth to about parallel, rather than getting a bit deeper (which I want)
  *Lunges weren't walking around like most people do, they were just standing on the spot and springing back up. I was thinking what the difference between the two would be, but then my "meh" mood took over and I couldn't be arsed 8) Main reason for doing the lunges at all is due to a slight discomfort I get in my knee occasionally - I read that doing lunges helps with this, and so far so good the times that I've tried it :nod:
  

Usually do calves on legs day too, but now that I can go to Cityfitness near home, I may throw in a core/calves/forearms session on Saturdays Will do it this week and see how it goes.

Boxing tech class tonight for cardio, and diet to follow after that.

[drizzt]

Diet

Ok, forgot my little black diet notebook again :roll: Probably should start using the meal tracker app I purchased on my iPhone instead (duh), it's just so much simpler to write freehand I reckon :-s

I'm enjoying the rice hits I get now, so bought up a few more of those quick-heat packs at the supermarket. I think it's a nice little meal when mixed with a small can of tuna or chopchop :nod:

• 0700 - Mito tabs
  0730 - 1/2 cup Oats, banana, 6 x egg whites*, 1 egg yolk (slipped in :roll:), 3 x fish oil tabs*
  0900 - Coffee, banana, multi vitamin
  1030 - 160g can chopchop, handful almonds
  1210 - 125g brown rice, small (85g?) can of tuna
  1310 - 30g WPI (pre-workout)
  1410 - 42g WPI (post-workout)
  1440 - Mito tabs
  1510 - Chick breast, avo, tomato, handful almonds, green tea, 3 x fish oil tabs
  1615 - 125g brown rice, small can of tuna
  1800 - 200g eye fillet steak*, 3 x fish oil tabs
  1920 - 30g WPI (pre-boxing)
  2145 - 250g Chicken breast (post-boxing), handful almonds
  2300 - Casein in calci-trim milk
  

Comments

• *Took Steak's advice into account here and added a couple extra eggs (which also spurred me to buy a couple more trays as I can see myself shooting through them much quicker now!) and also an extra fish oil tab. I'll leave these amounts here for now and see what effect (if any) it has on me over the next week. May look at adding another egg and another fish oil tab (per meal) should results be good.
  *The steak was a welcome surprise - I got home and my brother had cooked more than he could eat, so I got some of his leftovers :pfft: Thought it was a perfect pre-cardio meal! Didn't feel it during cardio either, and felt quite energetic so it could be a pre-cardio option from now... This also meant I could shift my intended dinner (an already cooked chicken breast) to after the boxing, which was handy.
  

All in all, I was pretty happy with my diet today. Also did a token suprailiac measurement which came out at about 7mm (average of 6, 7, 7). May do one each night from now to see where it's at.

I've also noticed that the tuna cans contain a feckload of sodium, so will be phasing them out after this week. Chopchop is worse! Any suggestions on replacements?

Cardio

Boxing, technique session. Workout consisted of skipping as a warmup (I'm pretty comfortable with crossover now finally, but look like a show off so don't do it often :oops:) 2 x 2min rounds on the heavy bag to get the arms ready (1 x min on, 1 x min off, 1 x min on, 1 x min off - is 1 x 2 min round), and then 5 rounds on the focus pads concentrating on technique. Warmdown with some core (leg raises and sit ups) and push ups (with a reach) and some static stretches. Starting to get very comfortable with the movements involved in boxing, so am really considering stepping it up to sparring. I've packed my boxing gear for tomorrow, so may duck in after work for a looksie at how the skills session is (which includes beginner sparring)

[emmzies]

• 0700 - Mito tabs
  0730 - 1/2 cup Oats, banana, 6 x egg whites*, 1 egg yolk (slipped in :roll:), 3 x fish oil tabs*
  0900 - Coffee, banana, multi vitamin
  1030 - 160g can chopchop, handful almonds
  1210 - 125g brown rice, small (85g?) can of tuna
  1310 - 30g WPI (pre-workout)
  1410 - 42g WPI (post-workout)
  1440 - Mito tabs
  1510 - Chick breast, avo, tomato, handful almonds, green tea, 3 x fish oil tabs
  1615 - 125g brown rice, small can of tuna
  1800 - 200g eye fillet steak*, 3 x fish oil tabs
  1920 - 30g WPI (pre-boxing)
  2145 - 250g Chicken breast (post-boxing), handful almonds
  2300 - Casein in calci-trim milk
  

Wowza...thats some seriously dedicated and hardcore eating, journaling and workouts. \:D/ Can see why you need a notebook :shock: KUTGW!

[Chillicat]

Yep, your journal keeping is exceptional!

[drizzt]

Thanks ladies . I'm a tad OCD when it comes to things like this I guess :pfft:

[drizzt]

Day 11: 03/12/09

Feelin' good today! 92kg again, hopefully the weight has stabilized so I don't think about it going up and down so much haha.

Weights

Shoulders & Traps today.

• DB Shoulder Press* (sets, reps, weight)
  1 x 10 @ 22kg (per DB)
  1 x 10 @ 25kg
  1 x 9 @ 30kg
  BB Military Press* superset with Single-arm Front DB Raise
  1 x 10 @ 40kg (Military press warmup)
  3 x 10 @ 60kg & 3 x 10 @ 10kg
  Side Raises (machine) superset with Barbell Upright Rows
  1 x 12 @ 35(kg?) & 1 x 12 @ 32.5kg
  1 x 10 @ 45 & 1 x 10 @ 40kg
  1 x 10 @ 50 & 1 x 10 @ 40kg
  DB Side Shrugs
  2 x 10 @ 35kg
  2 x 10 @ 45kg*
  Barbell Behind Back Shrugs superset with Plate Throws*
  3 x 10 @ 60kg & 3 x 10 @ 20kg

Comments

• 
  *DB Shoulder press was performed on the incline/back rest of an incline bench, so knees are below hips (engaging core more - prevents me from using my front delts as much as I used to do)
  *Must admit, on the Military press I was using a bit of Leg movement to explode the weight up, but I was lowering it under control
  *Had an annoying guy "steal" my spot while I was putting the 35kg DBs back and grabbing the 45s for my shrugs - my towel and drink bottle were on the floor in front of a seat (which I wasn't using, but was standing in front of for my shrugs - room was at a premium in that particular area), and he just set himself up right in front of my stuff on the seat! :x I mean fair enough if he had asked if I was using the seat and moved it to another area, that would be the "proper etiquette" I guess... But wordlessly plonking yourself down in front of somebody's gear is a bit of a douchey thing to do I thought. So I dropped my weights in front of him, stood there for a bit looking dumbfounded, and after a set of DB shoulder presses he walked off without saying a word. What a douchebag! :roll:
  *Plate Throws - unsure if this is the correct name for the exercise or not, but basically grasping a 20kg plate in both hands, starting with arms outstretched in front of you and "throwing" it back over your head in a controlled movement (touching your traps with the plate, obviously not letting go of the plate!), and then "throwing" it back over your head to the start position. Front/upper delts and traps are worked in this (well, where I feel it anyway!)
  

Pretty good session I felt. Chucked a few supersets in which was more time-related than anything else, got the heart rate up quite well too though. Had a guy come up to me and say I was looking quite ripped which was cool to hear from a relative random (we do the "guy nod" to each other on occasion and he sometimes asks for help on lifts etc)

Thinking of doing another boxing session tonight, however the 5.30 class may be a bit too soon... on top of doing shoulders it could make it hard. May do tomorrow instead.

[drizzt]

Diet

• 
  0700 - Mito
  0730 - 1/2 cup oats, banana*, 6 x egg whites, 1 x egg yolk (I'll get perfect splits one day...), 3 x fish oil tabs
  0900 - Banana*, multi vitamin, coffee (plunger + calci trim)
  1030 - Natural yoghurt (roughly a cup), half can of peaches*
  1215 - 125g brown rice, 85g can tuna, green tea
  1310 - 30g WPI (pre workout)
  1410 - 30g WPI (post workout)*
  1440 - Mito
  1510 - 125g brown rice, 160g can chopchop
  1630 - Handful almonds, green tea
  1830 - Salad - 250g chicken breast (pre cooked weight), lettuce, cucumber, tomato and a bit of light mayo on top
  2030 - 30g WPI
  2300 - Casein + 250ml Calci Trim
  

Comments

• 
  *I've been looking into nutritional values and the like lately, and have figured the two bananas I have almost every morning are too much carb-wise for this stage of my diet. Maybe if I get into cycling carbs I may do two every few days, but I think I'm going to sub bananas out for canned peaches, and at the very least cut it back to one per day until my current bunch has gone. Peaches are the choice because they seem to have about 1/3rd the carbs. Any opinions?
  *The natural yoghurt/peaches meal was awesome, and fairly low-carbish so I think it's ok for this time of day. May continue it on for the time being, see how it goes.
  *I've stopped adding Horleys ice to the post-workout shake, and have just bought some vanilla essence which I stuck in my bag and chuck about a tsp worth in with each shake for a bit of flavour. Works really well.
  

Forgot to prepare a meal for today which was very slack of me (in my defence, after boxing class and a longer than expected grocery shop, I ended up not settling down at home until about 10.45pm ) so I feel I dropped the ball on that one... still, other than that I had ample energy throughout the day, still feel fine now (at 10pm) and have prepared meals for the next two days

So basically changes for next week look like a) Dropping the bananas, and b) dropping canned food once my supply is gone - or maybe leave a few for emergency meals (i.e like today when I've not made lunch). Will have to look at some alternatives to tuna/chopchop. Reasons for this are I want to limit sodium, and I want to start tracking carbs and having more control over how much I have each day - maybe cycle them up on the days I have boxing, and bring them back down for the rest of the week. I've still got a few weeks to experiment!

No cardio today, shoulders are feeling too exhausted.... will look at a Friday or Sunday session instead, but I do really want to start getting 3 boxing classes in a week from now if at all possible.

[drizzt]

Heh, just got a text from my Rugby coach about pre-pre season training :pfft: Stair sprints tomorrow and Sunday...

I'm so there! :grin: Looks like I've got some more cardio sorted, and it's HIIT to boot....

[drizzt]

Day 12: 04/12/09

Ok, day 12, phew almost halfway there! Legs feel like lead at the moment after stair sprints, but I'll get into that later.

92.4kg pre-workout today, cripes, heading upward! :? I was wearing slightly heavier clothing today though so maybe another .2kg? :shifty: As long as my suprailiac stays low/heading downward I'm happy. I'm thinking the slight increase in calories/carbs with the rice I'm consuming may have something to do with the weight heading up... However, I am liking the energy I've got, so I'll have to look for a balance. Maybe chopping out the sodium/carbs from the canned food and bananas will solicit a change next week.

Measured my suprailiac about 5mins ago (right after dinner though so probably wasn't the ideal time) and got about 7mm again (avg of 7, 6, 7). Was at 6mm last night (avg of 6, 6, 6)... I dunno. Gonna tidy my eats this weekend hopefully, as well as gym tomorrow and hopefully stair sprints (again) on Sunday arvo.

Weights

Holy big Cityfitness banners Batman! We've been taken over! Fark they work quickly... outside of the gym is now half blue and a big Cityfitness logo has taken over, as well as a huge banner behind the TVs. All your base are belong to us.

Bis and Tris today.

• Weighted chins (palms facing each other - hammer grip I suppose?)(sets, reps, weight)
  1 x 9 @ +10kg (PB, failure)
  1 x 7 @ +10kg (failure)
  1 x 5 @ +10kg (failure)
  1 x 3 @ Bodyweight (drop set, failure)
  Alternate DB Curls (seated)
  1 x 15 @ 20kg (per DB)
  1 x 10 @ 23kg
  1 x 6 @ 28kg*
  1 x 12 @ 12kg (drop set)
  EZ Bar Curls (weights do not include EZ bar)
  1 x 20 @ 20kg
  2 x 8 @ 40kg
  Skullcrushers* (weights do not include EZ bar)
  1 x 12 @ 40kg
  1 x 10 @ 45kg
  1 x 7 @ 50kg
  Triceps Pushdowns (split rope)
  3 x 10 @ 60(kg? machine weight)
  1 x 12 @ 25 (drop set, failure)
  Close Grip Bench Press*
  1 x 10 @ 60kg
  2 x 6 @ 80kg
  Comments
  
  • 
    *Bit off more than I could chew with the final set of Alt DBs, form was awful (leaning, shoulders into it etc, but was still getting the weight up) and didn't last long. Glad I had grabbed the 12s for a drop set or the last set would've been a waste IMHO.
    *Wasn't going to do Skullcrushers but with the EZ bar set up it was too convenient to pass up!
    *Close grip bench was a struggle, my arms were well stuffed at this point. Was great to finish on though had a really intense burn at the end.
    

Cardio

Stair sprints with a few of the rugby boys. And when I say few, I mean just a few of us :pfft: The text apparently went out to all of last year's 1st and 2nd teams and prospects for the coming season... but there were only 2 guys when I showed up! Another 3 turned up on the way to the stairs so we had 6 in the end - which is probably out of a potential 60 or so players!

Anyway, it was a great workout - next time I'm around there I'll take a picture of what it looks like, but folk who have spent time in Jville may know the ones I'm talking about (at the top of Burgess Road). We did 4 sets, I was sweet for the first 2 to get all the way to the top, but by the 3rd set I could barely bend my legs, and they felt like lead - walking down was almost as hard as sprinting up! At least I know how to pace myself a bit better for next time as I went all out at the start :pfft: :oops: At the end of the 4th set we immediately went for a short jog around the block (I'd approximate it at about 0.8-1km, a short uphill followed by mostly downhill though) and I collapsed after it - not from cardio exhaustion at all, because that was sweet, but because my legs simply couldn't support me! They loosened up enough to jog home at a slow pace though (about 2km away), didn't bother jogging the final hill though as the legs still had limited movement haha.

Anyway, have another session on Sunday, so hopefully my legs have recovered by then (I feel like I've done 10x10 squats again...) and I'll be back into it!