CMinOZ

A week off was just what the body needed! After 12 hard weeks without a break I took this week off and just rested, ate a couple of dirty meals and had a couple of really good, hard deep tissue massages. Saturday was the first day back to the gym and unfortunately my training partner was nursing a bad back/neck so I knew that I was in for some punishment.

I usually take some Dymatize Xpand creatine before I train and Saturday was just the same, however my coach handed me some NOV tablets which are supposed to really enhance the pump (as if the Xpand wasn't enough).

The workout that followed was very hard and completed in just over one hour;

3 x 12 – Flat bench – with forced reps – supersetted with:

3 x 12 – Bent over rows

3 x 12 – DB Bench supersetted with:

3 x 12 – Wide grip chins

3 x 12 – Incline press supersetted with:

3 x 12 – Cable rows

We have signed up for another 12 weeks of training with a mapped out plan to achieve certain goals by the next grading which is in October. My goals are as follows:

Squat – 180kgs
Bench – 130kgs (with pause on chest)
Deadlift – 230kgs

Big goals, but they need to big if I want to get to natural maximum before March next year. Then we may see what we can do with some assistance…

Weight is still at 95kgs and my BF is 12% - I’m quite impatient about losing some more BF but my diet is up at around 120% of maintenance at the moment to pack on some mass.

This is my current diet including supplements:

Breakfast:

5 Eggs and two slices of toast
1 scoop of Dymatize Xpand
3 Metaburn tabs
1 Swisse Multivit
3 Digestive Enzyme tabs
2 Caltrate calcium tabs
1 Mega Vit C tab

Mid Morning;

2 scoops of Whey Protein with water

Lunch:

400g Chicken
50g Rice
40g Almonds
3 Metaburn tabs
3 Digestive Enzyme tabs

Mid Afternoon;

2 scoops Whey Protein with water

Dinner:

400g Steak
50g Rice
40g Almonds
3 Digestive Enzyme tabs

Before Bed;

2 Scoops Whey Protein with water
1 scoop Dymatize Xpand


I have been eating the same thing in varying quantities since January and I thought that I would be sick of chicken and steak by now but surprisingly I’m going ok. Every once in a while I feel like a cheat and may have something not necessarily on my diet but f*ck it, you’ve got live.

I’m still off the grog and this is much easier than I thought it would be so here we go with another 12 weeks. And yes, the photos are coming…