A log from the other side of the world

Tall

Hope the grading goes well for you mate.

When does the procrastination stop the the photo uploading begin...?

CMinOZ

Yeag, yeah - Lack of photos is just down to laziness - I can write this log when I get to work but photo's are on my laptop at home. Will do it tonight...

CMinOZ

Last week was a light week with the grading being the main focus on Saturday. So wednesday night was just arms and Chest - and it went a little something like this...

Flat bench - 3 x 12 reps to failure then forced reps
EZ concentration curls - Rest pause - 12 - 6 - 3 reps supersetted with...
Close, Reverse Grip Bench - Rest pause - 12 - 6 - 3 reps

Incline Smith Press - 2 x 12 reps to failure then forced

Dumbell curls - 2 x 12

Dumbell skull crushers - 2 x 12

So not too tough on Wednesday as the big one was on Saturday.

About 20 lifters attended and after having to learn the official lifts and calls it was all on - I was very happy with a really clean and powerful squat at 165kgs which was a PB. I could have gone heavier on this but rules are rules and 3 lifts is the max.

Second came a complete F*c*i*g nightmare bench, really screwed up, could not get my head around pausing on the chest and went into it without my head on - only managed 120kgs when I expected a fair bit more.

Finally came the deadlift and another strong lift but a poorly planned exercise. I finished on 200kgs because last time I attempted 200kg it was all over the place and would never have passed the judges eye. Needless to say I hammered it and was quite disappointed that I hadn't backed myself in for 210kgs or more.

All in all, not a bad day. A couple of lessons learned and now some serious work needed on my bench.

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…

Tall

Have you done the diet yourself or has the trainer done it?

Its interesting to see 6 scoops of whey in there, alot of trainers are against that and prefer whole foods. I use about that amount.

At 12% have your abs come through? Or is there still a layer of fat hiding them?

CMinOZ

Morning TH&S

Trainer put together the diet for me - I know that many recommend more whole food but tbh with my work I have very little time to eat that much. It takes me up to an hour to just eat my lunch each day.

With regard to BF, I can see my top two abs but the lower ones are coming along.

CminOZ

Tall

Morning mate.

My abs are sadly still hidden away

Wasn't having a dig on the shakes point btw. Just interesting to see someone else who uses the same amount I do and is also making progress.

CMinOZ

Absolutely no offence taken. I have no idea what anyone else recommends - I am totally in the hands of my trainer which is just the way I want it. He tells me what to eat and when and he makes sure that everything I eat is measured to the gram.

Do you do any cardio? I haven't done any in about 9 months and the results are coming - slowly, but also my appetite is managed very effectively and I have no cravings for carb-rich foods.

Tall

The reason I asked was I was having a debate on whey usage on another forum, so it was interesting to see who was throwing the stuff down their neck.

I'm doing a bit of cardio. Not much. Just starting to ramp it up a bit with the HIIT stuff. Diet has been more for bulk really - gained 20lbs in weight and in total 27lbs of LBM in 4 months naturally. Body fat is hovering around 18%, plan is to get it below 15% this year while packing on the pounds, and then to get it to around 10% for summer next year. Slow progression - last time I did any fast body composition changes the results didnt stay...

I dont really have any cravings - apart from whey shakes randomly... Oh and cheese toasties if I've had a beer - which I dont really do these days.

CMinOZ

I just noticed your signature - isn't the 1000lbs club a calculation of one rep max not your max rep range per exercise. Your sig says ###lbs x 5