Chocks away - 2011 training - your time starts... now...
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[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! -
oh, and also got our next weights programme - check this out for a legs super set....<br />
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leg press strip set - 8, 12, 20 (each weight so on your last rep there are no more reps left, so fail at 8, at 12, and then at 20.<br />
Supersetted with jump squats, no weight needed, 1 x 15.<br />
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Two weeks time, that might tickle a little I am picking....!!!! -
Love the jump squats.<br />
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On the to failure leg press, it seems that is like drop sets because as you get weaker you press lighter but more. Did your trainer explain the science behind it? -
I have lived the science behind it, but never really known the WHY!! He didn't really explain the whys and reasons behind it, just seemed to have an insane grin on his face as he handed the sheets over, before cackling with insane laughter...<br />
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I've never done the jump squats before, but have done many strip sets like the above, just to destroy yourself. Looks bloody funny though when you're on your last sets of stripping and you're struggling to bench 60 kilos, or less!!!<br />
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Cool though, we are doing NO abs over our next 4 week cycle, doesn't want us to get too bulky through the mid section by over doing the abs. Good man!! -
and another week starts - which means chest workout day. So another workout in the bank. We've started posing practise too after each weights session, jsut going through the compulsories. My chest (weak point) is looking much bigger, each pec more rounded and full - but the proof is in the pudding, or rather lack of pudding as the lean down happens!! Fingers toes and nose hairs crossed...
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fark me sideways. Did chest workout yesterday, first of the new 4 week programme. That was tough, but nothing on todays leg workout.<br />
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I have never had my quads pumped like this before, it was awesome in the extreme. Basically as mentioned above somewhere, 40 leg press followed by 15 squat jumps. Absolute murder, felt sick afterwards, having to walk stiff legged around the gym. Weights for leg extensions and stiff leg deadlifts plummeted from the norm too. To sum it up in one word, brutal.<br />
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Can't wait for next weeks workout!<br />
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Business house squash tonight too, oh oh!!! -
certainly hope so K - chest shouler and arms need to be bigger to get upper lower body right - chest mainly.<br />
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And taht's funny - have been loving reading about your new workouts, they look tough, and fun, and different.<br />
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This workout though would have to be the toughest leg one I have ever endured. Our trainer can't wait for each new workout to be done to see what levels of pain he can inflict. we try and send a one word summary each time, it's getting harder too!!