Chocks away - 2011 training - your time starts... now...
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well great surprises all round. Ness once again over achieving, losing fat, gaining muscle and in general, looking wicked.<br />
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I was surprisingly 88.9 kg - I feel much bigger - thought I would come in just over 90, so that was cool. But even cooler, my bodyfat % is 8.7. Gives me an 81 kilo lean body mass. I have not gained any muscle though, which was disappointing. So my protein intake has been upped, and a couple of extra supplements added into the diet.<br />
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Our second to last treat meal last night too, before the real BB eating begins. I think the bar of Whittakers white chocolate might have been a bridge too far - but bloody hell it tasted nice!! that was after the Pak 'n' Save chocolate afghan and Burger King burger meal; and Snickers bar, but before the tea and gingernuts... BUt now, strangely enough, I have No desire for any 'bad' foods at the moment!!!<br />
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Training, as per usual, going along well - got our new programme which starts in 2 weeks too, it's going to be tough, but as per usual, loving it. Even managed 3 reps at 105 on the bench press on Monday - stoked to be lifting over 100, and stoked my dodgy left shoulder is not making me pay for it. -
That is awesome progress from the both of you mate. Ness is certainly chalking up some great numbers! very impressive power to weight for a female. Nice little binge on treats there too ha ha, must make things a lot easier when you don't have those cravings. Must be nice to be lifting with confidence in the shoulder too!<br />
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Does the new programme mean a shift from heavier weights/low reps? how far away are comps now? -
rep ranges change from month to month - this month has been down to 2 rep maxes on bench and squats - last month we were down to about 6s, next month (or 4 week block rather) we are into some super sets and triple sets - first set of super down to 6 reps, secnd higher rep range. So chopping and changing all the time. but after a power month we'll lighten the loads to give ligaments and such a chance to recover. Next month a lot of smith machine work to rest the support muscle groups ligaments etc. It all makes perfect sense when you look at it. And Ness loving 'training like a man' as our trainer calls it.<br />
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IT has made a difference to both of us though, no having a man traininer, as opposed to a female, just different mind sets. I like the man mind set when it comes to weights!!!! Our trainer runs under the banner of SBE Training (simple but Effective). And so bloody true. -
an eventful week, with Ness getting a cortisone injection to sort out her tennis elbow so training been limited to a bit of cardio as I was tooo lazy to get out of bed at 5:30 on my lonesome! Although by the end did not miss out a workout, just changed days and had a few days off midweek. Which was good for MY more mile tennis elbow!!<br />
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This morning cranked into our new leg workout, and fark me sideways, D'hoon has done it again, my legs are drained and a half, love it!!<br />
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August 20 our first date with the stage this year - Whakatane, BOP NABBA championships. Seems to be getting closer and closer in leaps and bounds. -
we only do 4 workouts the same for each bodypart (4 week cycle) before we get a new workout, so we never get stale at the moment, whcih is cool. Although you never remember your workout either, so you alwys need to take your sheet with you!<br />
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Chest today, and again, whacked. Only 4 exercises, 2 supersets, and trashed. Loving it. -
Haven't read through the entire thread - so apologies in advance - but I'm curious how you (Bartman) and others integrate sleep, water and/or supplements (i.e. creatine, nitric oxide, protein drinks, etc.) into your training regimen, and whether you feel any-or-all make a difference. <br />
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I'm actually the other end of the spectrum - trying to add more weight. I certainly look bigger and more defined than I did six months ago when I started exercising (weights) more regularly, and have taken on a lot of calories and protein, but strangely my weight is only a few pounds heavier. I'm also walking a few miles a day, and wondering if I should cut this out, or keep walking and start eating even more food and whey protein drinks and maybe regulate my sleep better (I keep crazy hours working to deadlines) and drink bucketloads more water. -
cut the walking out if you want to add mass - we are on 20 minutes cardio a day as we try and gain lean muscle mass. You probably have gained a lot of muscle and lost some fat so your weight not gone up heaps maybe. WE get these figures through our trainer so we know if we are gaining muscle or whatta whatta.<br />
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Supplements - protein powder only for me, and a pre weights energy drink powder thing. Water, when thirsty - later on it is 3 litres a day etc, at the moment not important as such! Sleep important obviously - and keep stress levels down - stress produces a hormone or something that then breaks down your muscle!!<br />
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But if you want to gain size, you can't really do a ton of cardio / aerobic type stuff, or if you do - power into the protein straight after to feed your muscles!! -
[quote name='BartMan']well great surprises all round. Ness once again over achieving, losing fat, gaining muscle and in general, looking wicked.<br />
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I was surprisingly 88.9 kg - I feel much bigger - thought I would come in just over 90, so that was cool. But even cooler, my bodyfat % is 8.7. Gives me an 81 kilo lean body mass. [B]I have not gained any muscle though[/B], which was disappointing. So my protein intake has been upped, and a couple of extra supplements added into the diet.<br />
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Our second to last treat meal last night too, before the real BB eating begins. I think the bar of Whittakers white chocolate might have been a bridge too far - but bloody hell it tasted nice!! that was after the Pak 'n' Save chocolate afghan and Burger King burger meal; and Snickers bar, but before the tea and gingernuts... BUt now, strangely enough, I have No desire for any 'bad' foods at the moment!!!<br />
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Training, as per usual, going along well - got our new programme which starts in 2 weeks too, it's going to be tough, but as per usual, loving it. Even managed 3 reps at 105 on the bench press on Monday - stoked to be lifting over 100, and stoked my dodgy left shoulder is not making me pay for it.[/QUOTE]<br />
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I found this very hard to believe. Maybe need to eat more chicken and drink more PP, but sounds like you are going great guns with the workouts and getting strong. Good luck.<br />
I get through 3+ scoops of PPowder per day-double chocolate, which has meant I have stopped buying real chocolate, phew.<br />
Also, found a thai restaurant-small and cheap but authentic near home, and have been picking up salads to mix with boiled chicken and egg-yum! and healthy too -
Wow, for the first time ever that I can recall (been twenty years) I got a pump in my legs from a workout. Thighs like balloons, hamstrings were up to about a million PSI, calves ready to pop. This new workout, like the rest so far, is great - SBE - simple but effective!!<br />
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Yeah kea, getting more PP into me now. I had misread - was meant to be taking 2 scoops mid afternoon and evening before dinner. SO was missing out 2 a day!<br />
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hopfully better results in a weeks time, although, my weight for comp day is 80.5, so I really don't want to put on too much more!!!!! -
Post the workout dude - sounds mean... Sheesh! I'm not normally comfortable talking with guys about how inflated they are!!
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lol, inflated ego more like. If I told you, I would have to kill you, so prepare to die...<br />
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SUper simple.<br />
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super sets - box lunges (front leg on box) with dumbells with smith machine front squats. reps 12(lunge)/15(squat) - 10/12 - 10/12. As heavy as you can go, and nice and deep on that smith machine squat. You'll come up with your thighs like jelly.<br />
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Then hamstring curls, super sets again. First set of the SS you are up on your elbows so your upper body ios off the bench. Next set just normal hammy curls. reps 15/12 - 10/10 - 10/10 again as heavy as you can go for both, the first one go a little lighter than the second.<br />
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Then smith machine calf raises SS with seated calf raises. 20/20 - 15/15 - 15/15<br />
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SO bugger all really, but knocks your socks off. AS heavy as you can go, each set when you finish there shouldn't be another rep left in you. ON the hamstring curls I am usually stripping weight off in the last sets, just no gas left in the tanks!<br />
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When you raise up onto your toes after this baby you end up shaking like a 90 year old on P. -
hopefully no stairs to walk down either! that first set of exercises sounds plain nasty, stretching you in all kinds of directions plus loading a heap of weight. Imagine you'll be walking strangely for the next couple of days!
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Funny how the simple stuff can deal to you aye - I like the straightforward exercises - you get your form sorted then you power through it! then you writhe around in pain for a few days lol<br />
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Had a question about DL's actually, back in the day when you where lifting heavy tin how did you deal with ripping your hands up? was it a problem for you at all? -
nah, when into really heavy weights I would be strapped on for when doing more than 1 or 2 reps, and if just doing 1 or 2, hands did not seem to suffer much. <br />
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speaking of strapping on - chin ups, strap on and you get soo many more done, and any elbow pain you might have is gone!! -
First talk of inflation and now we've degenerated to strap on's - a standard day in the Oversize forum!<br />
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While you do miss out building up grip strength if you really want to smash the larger muscle groups then straps are a good idea - I've always been told about the 1,2,3 principle in that your forearms/grip will go before your biceps/upper arms which in turn will fatigue before your chest/back. Anything you can do to relieve or avoid fatigue on 1 and 2 means more work for 3!! -
I tried some nitric oxide tabs (NO) on a month trial cycle. I was a bit worried with the recommendation to take them prior to workouts on an empty stomach, but was surprised after a week I'd added 10-15 lbs on every weight exercise, and I can do more sets with heavier weight and reps. Also got some fish oil. Will see how it all helps me tip the scales over the next few months...
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visit to trainer and nutritionist done and dusted, surprised with my results, another kilo of weight off (88kg), and BF down to 7.9%, 14 weeks out from first comp. Muscle mass stayed the same - so have had some food ADDED to the diet, but also my food cleaned up, so less calories will be wasted. Cleaned up as in no rice wafers for lunch - now kumara, and no more cottage cheese for lunch, now chicken or fish.<br />
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SO cleaner food, more protein, and into it, next visit five weeks away.<br />
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Ness lost bugger all weight, but has dropped from 24% to 18%. Her goal for comp day is 6 or 7% BF, while mine is 'as low as humanly possible without being dead'... I think I've hit comps at about 3 or 4% before, so that's the target for sure. <br />
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So 6.5kg off comp weight, 14 weeks, that's 500g a week to go, although with the fluid depletion and all that jazz over the last week, the actually weight loss is less, kind of!