A log from the other side of the world

CMinOZ

It really amazes me what sh1tty food the general population eat -I had to go to a wedding on Saturday from early afternoon through to the evening and was told in no uncertain terms by my missus that it would be "rude" to take my own food or shakes. So imagine my disgust when I find out that not only is it "finger food" the lions share of this is fried and mainly carbohydrate. GREAT. So I am faced with the dilemma of no food or eating fried carbohydrates to at least maintain my calorific intake for the day. I decided that it is easier to diet off a bit of fat than train on lost muscle - felling awful on Sunday when we trained though had not increased my weight (we will see on Wednesday...)

With the wedding on Saturday we trained on Sunday and it was the last session in our four week split (new workout to come next week):

Deadlifts - 2 sets of 5 reps with 190kgs
Drop set leg presses - 3 x 40 reps - dropping 20kg every 10 reps. Starting weight 360kgs
Calf Raises - 2 sets of 12 reps (not sure of the weight as the Drop sets had absolutely killed me)

My legs are in absolute agony today, which doesn't bode well for tomorrow...

CMinOZ

Big upper body day yesterday, felt very pumped and can only think that this would be done to either my awful food day on Saturday or my new creatine - have swapped to Max's x3 creatine.

Session went like this:

Dumbell Bench - 10x50kgs - 8x55kgs - 2+2x60kgs - supersetted with
Chins - 20xBodyweight, 15x BW+5kgs, 10x BW+10kgs
Push Presses - 2 sets of 12 with 60kgs (This was my first time doing this exercise, once I have technique right weight will go up)
DB Curls - 50 rep drop sets starting at 25kgs and dropping down every 10 reps. 22.5 - 20 - 17.5 - 15
Tricep pushdowns -50 rep drop sets - So smashed that I don't even know what my starting weight was.

Went home absolutely fried and could only just cook my steak.

CMinOZ

I have never been as much pain after a legs workout as I am now - some 3 days later... All went a bit pear-shaped when I brought up with my coach that I wanted to change my goals - now focused on 8% BF by December. So after a "discussion" about changing diets etc we went on to do the following workout - try it if you think it sounds easy...

Leg press - after warm up 10 x 100, 180, 240

15 reps - 320kgs
15 reps - 340kgs
15 reps - 360kgs
15 reps - 380kgs

Squats

2 sets - 15 x 100kgs

Calves

2 sets - 20 x 80kgs

Walking lunges with DB's

30kgs DB's in each hand - lunges to failure

Tall

"Lunges to failure" -- did you need the sick bin???

CMinOZ

very close to it - I actually fell over

CMinOZ

So, the new workout split is killing me - my legs have now just recovered from Friday night and last night it was Chest and Back. I am getting an additional training partner now as well, I will still train with my missus twice and now once a week with another guy from our gym who is at a similar level to me, in fact probably a bit stronger - this will help because I am a competitive f*cker.

Anyway, here is the work out from yesterday.

Dumbbell Bench

10 x 20kgs (each db)
10 x 25kgs
10 x 30kgs - All warm up sets

15 x 35kgs
15 x 40kgs
15 x 45kgs these were supersetted with;

3 x 15 Wide Grip Chins with 10kgs added

Incline Bench

15 x 40kgs
15 x 60kgs
15 x 80kgs supersetted with

Seated rows (wide grip)

3 x 15 reps

CMinOZ

After 1 week off I was really looking forward to getting back into the gym yesterday. Weighed in and had lost 300g, which is what we had planned for, though will now start really reigning the diet in and being super strict with my measurements and timing.

The new diet and times are:

Brekkie

6am - 4 eggs with two toast plus vegemite
8.30am - Protein shake on water
10am - Chicken Patty
11.30am - Chicken Patty
1pm - Chicken Patty
2.30pm - Chicken Patty
4pm - Protein Shake on water
5.30pm -Chicken Patty
7pm - Chicken Patty
8.30pm - Chicken Patty
10pm - Protein Shake on water

My chicken patty diet sounds pretty bland, but here is the recipe:

800g Chicken Breast mince
100g Basmati Rice
300g frozen peas
Paprika
Mixed herbs
Garlic Salt
1 egg to bind

I cook these on the BBQ in the evening and jsut keep them on my desk just eat throughout the day. Hopefully with the constant refuelling I may lean out a little.

On the training side, last night was Chest, Back, Shoulders:

Dumbbell Bench

10 x 20kgs (each db)
10 x 25kgs
10 x 30kgs - All warm up sets

10 x 40kgs
10 x 45kgs
5+5 x 55kgs these were supersetted with;

3 x 15 Wide Grip Chins with 15kgs added

Incline Bench

15 x 40kgs
15 x 60kgs
15 x 80kgs supersetted with

Seated rows (wide grip)

3 x 15 reps

DB flyes - 20 reps with 15kgs

Tall

You low carbing CM...? Are you going to be refeeding...?

Good going on the DB bench mate.

CMinOZ

Hello Sir

Not sure about low carbs to be honest, as you know my diet is all planned out for me by my trainer so I dont have a clue what measurements are. I am still on same amount of rice, toast etc

Just coming the end of my first work day with the patties and it has made life so much easier, just kept a lunch box on my desk and ate one every hour and a half - hopefully we will see some results. I am at that stage where my body fat is reducing but leaving what "appears" to be flabbier, watery skin on the old love handles - It's quite depresssing, but then I was a fat b*stard for a very long time!!!

How's the low carbs going with you - are you dreaming of bread and pastries yet...

Tall

I did have two 'steak bakes' from Greggs bakery (Steak filled pasties) on Tuesday - but to be honest I don't miss it too much.

I've just posted my new diet in the diet section if you fancy a read.