JK vs BigRed
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<p>Kali muscle did a good vid with Yo Elliot. Elliot is pretty mean but it was easy to spot the roid boy! Looked like they had a good time though.</p>
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<p>Love me some CT - dude is a warrior poet man. And scary as fuck!! </p> -
<p>Good move bro. Don't want to push it and have it get worse.</p>
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<p>Felt pretty decent this morning so back to training and today was back + biceps</p>
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<p>Lat pull downs - 12x48kg, 10x54, 10x60</p>
<p>Deadlifts - 8x 70kg, 6x110, 5x140, 5x140, 5x140, 10x110</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 10x55, 10x55</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60, 2nd superset was 10x60kg CG and then a seated row drop set of 12x54 and then 3rd was 10x60/15x48.</p>
<p>Kettlebell rows - 2 sets of 15 x22kg per side.</p>
<p>Cable curls - 15x38kg, 12x44,10x50.</p>
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<p>Weighed in at 77.8kg</p> -
<p>Weekend eats were pretty good. Didnt track it as hard as I do in the week but kept the meal timing at every 2.5 to 3 hours and both days were lower intake days so higher protein and fats, lower carbs for an overall caloric deficit so was aiming at 1700cals both days. Did well until Sunday night dinner when the wife served up lasagne. Only had a small serve though and then filled up on weight watchers jelly which is great stuff.</p>
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<p>Chest and a bit of tri this morning</p>
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<p>Incline BB bench - 12x40kg, 10x50, 10x60, 10x60</p>
<p>DB Pull overs - 12 x 20kg, 12x25kg<br>
Flat DB bench - 6x32.5kg dropset to 10x20kg x 3 but last 2 sets only made 8 and then 7 reps on the 20kg DB's. Was taxing!<br>
Decline DB flies - 2 sets of 12x15kg<br>
Incline HS chest press - 10x30kg/side, 10x40, 10x40, 10x40</p>
<p>V-bar pushdowns - 12x44kg, 12x50, 10x56,10x56</p> -
<p>Another day of the 3 C's.....Coffee, coconut oil and cardio.</p>
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<p>30mins on the cross trainer to start off</p>
<p>Decline crunches - 50 reps then quick chat to PT girl before another 30</p>
<p>Hanging leg raises - 2 sets of 15 reps </p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Medicine ball twists - 15 per side with 9kg medicine ball and then plank for 90 seconds. Twice through.</p> -
<p>Eats going well. Been on 2000cals for Mon and Tues split 160g carbs, 200g protein and 62g carbs and pretty much bang on both days.<br>
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<p>Today is the dreaded low carb day so 1600cals split 80g carbs, 160g protein and 72g fats. Got some highly exciting feeds planned like green beans and tuna, scrambled eggs made from 5 egg white + 1 whole egg, small serving of kumara to go with some chicken breast, almonds, couple of protein shakes and lots of green tea. Here we go!</p> -
<p>Bro, your dedication to eating well is crazy... in a good way!! or should I say whey!!</p>
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<p>Are you working out today? or do you have a rest day on the low carb day?</p> -
<p>Pretty much a rest day - just cardio and abs as per last post on previous page</p>
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<p>My trainings fairly decent but its only a small part of the equation and I am pretty sure diet is what has been holding me back. The more structure I can add here the better.</p>
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<p>Just had my eggs. They were brilliant.</p> -
<p>yeah we've been making an effort to eat better at home. Portion size is a big thing for me - but have definitely noticed how being more mindful of your eating translates to improvements. That 6 pack is just waiting for ya bro!!</p>
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<p>Had a crap day so ended up going to the gym on the way home for 2nd cardio session of the day. 30mins on the cross trainer again. First 10 and last 10mins faily low intensity and the middle 10mins was HIIT with 20seconds full noise on the heavy setting then 40 seconds recovery before going hardout again.</p>
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<p>Days eats are pretty much over apart from my protein shake which will bring me to 85g carbs, 172g protein and 54g fats for a grand total of just over 1500 calories which is dam low. And you'd think I would be hungry but I'm not. Its suprising how much a cup of beans and a cup of brocolli actually fills you up.</p> -
<p>Pretty short but intense workout this morning.</p>
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<p>Did a decent warmup on the bike - maybe 10mins, and then went in to 10x10 for squats as hadnt done anything like this for a while. So 10 sets of 10 reps at 70kg with max rest between sets of 1min. First 7 sets went past pretty easily but last 3 were a struggle and especially the last 6 reps of the 10th set. They were a bit nasty despite the light weight.</p>
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<p>Then did some standing calf raises 15x150kg, 12x180, 12x180, 12x180, 12x180</p>
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<p>And another 10mins on the bike to finish.</p>
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<p>High carb day today...yussss!!</p> -
<p>Another Friday rolls around so Shoulders and Arms. Picked up some Gaspari Superdrive which is a preworkout I haven't used before. Pretty decent. Lots of energy but didnt feel overly wired or jittery or anything as often is the case on high stim stuff.</p>
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<p>Warmup was kettlebell (16kg) clean and press - 10 reps per side and then 10 pullups.</p>
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<p>DB OHP - 10x17.5kg per side, 10x20kg, 10x22.5, 10x22.5</p>
<p>Front raises (with a plate weight) - 12x10kg, 12x15kg, 12x15 with each set superset with upright rows 10x44kg</p>
<p>Weighted dips (+22kg) - 12, 10 Just 2 sets but did these to failure today. Was surprised I got to 12 on the first set. Will up the weight some more for next week.</p>
<p>Barbell curls - 10x35 - 3 sets with massive focus on the full range of motion.</p>
<p>Close grip bench - 10x60kg superset with tricep kickbacks 10x10kg - 3 supersets</p>
<p>Preacher curls 10x29.5kg superset with hammer curls 10x15kg per side - 2 supersets</p> -
<p>So yesterday was high carb day.....not as easy as it should be to get it all in there. I constantly feel full which I think means I need to find more macro dense foods. Had planned to fit a big mac in there somewhere but never got around to it so it was mainly cleaner carbs yesterday so i'm probably better off that way anyway.</p>
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<p>Anyway, I managed to hit 274g carbs, 170g protein and 59g fats for a bit over 2300 calories which really isn't that much but more than I am consuming on other days of the week.</p> -
<p>Is it a hassle to try and plan it out? or do you have quite a few ways (ie different kai combos) to let you hit those targets? Really interesting how the high carb day sounds like a challenge - just to get that food in ya. Do you feel more/less energised on the the high carb day? or moreso on the lower carb days?</p>
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<p>Not too much of a hassle to plan out. I have a spreadsheet that lays out my targets for each day of the week and I just keep track of what I eat.</p>
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<p>Most days is pretty similar sorts of stuff other than say dinner. Eg every morning I have a shake post workout and then 45 mins later I will have my proats (which is 5 eggwhites, 1 scoop protein powder and 1/2 cup of oats - farken magic depending on flavour protein i choose). I only need to change that meal on low carb days where I have scrambled eggs (1 whole egg + 5 egg whites) or low carb protein panckes etc.</p>
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<p>I then cook up alot of brown rice early in the week with 1kg of frozen vege plus always have heaps of canned tuna and chicken available for the protein. This usually covers off 1 or 2 of my middle of the day meals and I add in other stuff depending on how I feel. Plenty of condiments keep things interesting, just need to watch sodium and sugar levels in them. I often save dinner leftovers too so today for example I have some leftover salmon pasta from last night which the wife kindly dished up on high carb day.</p>
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<p>As for tiredness, its not too bad as low carb days are either 1 day in isolation or 2 days over the weekend but one of the weekend days usually isn't that low. I would prob feel a bit lethargic if anything on the high carb day but the smaller servings (given 5 to 7 meals a day) make it alot easier. Also, low carb days I add detonate to assist with the appetite suppression....pretty hard to be lethargic when detonate is involved.</p>
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<p>I think its working pretty well too. Feeling and looking alot leaner than normal. Getting alot of good comments around the gym etc and from a few girls at work which is always nice. There is hope yet!</p> -
Had some Chinese takeaway last night for dinner (yep it fit my macros) and paid the price. Felt rough only hours later and almost like I was hungover. Was a rough night but didn't stop me from Saturday cardio and abstravaganza. <br><br>
Did 20mins on the stepper and then abs as follows<br><br>
Declines crunches - twist and crunches (ie opposite elbow to knee etc) x 50 and then with a 15kg weight just straight up an down for 10reps. X 2<br>
Mountain climbers - left knee to right shoulder then opposite and then left to left and right right x10 reps Superset with leg drops 10 per side. X 3<br>
Medicine ball twists with 9kg ball x 15 per side superset with Rockies starting at 1 rep per side up to 5per side then back to 1. X 2<br>
Decline crunches - x 50 no weight<br><br>
And done. <br><br>
Off to a wedding ths arvo at a vineyard so the diets having a full on day off. -
<p>Rough weekend... turns out I couldnt shake the bellyache. Hardly ate or drank at the wedding and felt extremely full and bloated all night. Woke about 4am for an almighty hurl which released the pressure somewhat.</p>
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<p>Sunday was ok with (bad) golf but needed a few toilet stops. Today seems better so far but keeping the meals small.</p>
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<p>So this morning was Back and Bi with 1000m row to warm up</p>
<p>Pullups (widegrip) - 9, 9, 8 reps</p>
<p>Lat pull downs - 10x54kg, 10x60, 10x60</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x55, 8x55 dropset to another 10reps x 40</p>
<p>Hyperextensions - 2 sets of 12</p>
<p>Seated row 10x60kg superset with close grip pulldowns 10x54kg (so opposite of last weeks) X 3 supersets</p>
<p>1 arm DB rows - 12x27.5kg, 12x30</p>
<p>Seated incline DB curls - 10x17.5kg per side x 3 sets</p>
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<p>Weighed in at 76.8kg so a whole kg down on the same time as last week however this is due to lack in intake over the weekend rather than fat loss.</p>
