No man can eat 50 eggs...

conzy

Alf Veedersane wrote: »

Crucially...barbecue or brown sauce?

BBQ and that reminds me I forgot to my fitnesspal it. The shame

conzy

Usual warmup / stretching and some goblet squat holds. Glutes and hams in absolute ribbons since Monday's session

50 minutes on ye olde cross trainer @ ~125-130bpm

conzy

Usual Warmup

A - Deadlift
5 x 60kg
5 x 85kg
5 x 105kg
5 x 125kg
5 x 125kg
8 x 125kg (5+ prescribed)
10 x 60kg
10 x 60kg for practice

B - Front Squat @ 30x0
8 x 20kg
8 x 30kg
8 x 40kg
5 sets of 8 x 55kg

dat ROM with the power perfects. Pretty sure my hamstrings are touching my calves on the bottom of a lot of reps

C1 - Trap Bar Deadlift @ 40x0
3 sets of 6 x 90kg

C2 - Goblet Squats @ 30x0
3 sets of 12 x 22kg

C3 - Leg Extension
3 sets of 25 x 27.5kg

I was tired and my hamstrings and lats were very sore from training earlier in the week so I was a bit psyched out about the deadlifting. Took my time and powered through it and it turned out to be a great session. Total session time was 1:30

Alf Veedersane

conzy wrote: »

dat ROM with the power perfects. Pretty sure my hamstrings are touching my calves on the bottom of a lot of reps

And you really feel the force you're pushing through the heels with, right?

conzy

Yeah they really help alright. Something I'd like to work on now is the clean grip. I'm doing the "crossed arms" grip and the bar starts to slip towards the end of the set

Alf Veedersane

I found it harder to keep arms up and the bar in place towards the end of sets with cross-arm grip.

The transition to the proper grip was grand. Couple of sessions using it until top set with rolling and stretching of lats before and that was that.

conzy

A - Overhead Press
10 x 20kg
10 x 20kg
10 x 25kg
10 x 27.5
10 x 33.5kg max
7 x 33.5kg max
7 x 30kg for practice

B - Seated Row @ 30x0
Some warming up then 5 sets of 12 x pin6

C1 - Push Press @ 40x0
6 x 40kg
6 x 40kg
6 x 40kg

C2 - Pendlay Row @ 30x0
12 x 52.5kg
12 x 52.5kg
12 x 52.5kg

C3 - Band Pull Aparts
25 x red band
25 x red band
25 x red band

Good session, not sure what to do tomorrow. I'd like some practice at my incline benching so might do some of that and some bro curls etc and I'll get in some more low intensity cardio

conzy

Today was a practice / arms day

A - Incline Bench
10 x 20kg
8 x 30kg
8 x 40kg
6 x 52.5kg
5 x 52.5kg
4 x 52.5kg
3 x 52.5kg
8 x 40kg
8 x 40kg

B - Weighted Chins
8 sets of 3 ( +6.25kg )

C1 - Barbell Curls
8 x 33.5kg
8 x 31kg
8 x 28.5kg
8 x 26kg

C2 - Dips
4 sets of 5 hadnt done these in ages as I used to struggle with them, find them a lot easier now will incorporate them more often and add weight

D - Tricep Pressdown

3 sets of 15 x 36kg

Scale weight this morning 75.4kg delighted. have food prepped for the week and I didn't have time to eat today as I was in Croke Park at the Leinster finals so I used all my cals today as a cheat meal... 3 deep fried chicken breasts, chips, garlic mayo from a greasy chipper :pac: Then I had a magnum almond with a bananna and peanut butter and a vanilla protein shake.



A good day at the office and ready for another week of training.

Some grub from the last few days

COH

First pic there looks pretty familiar!

Great progress on the weigh-in... that 78kg plateau is a distant memory at this stage

conzy

COH wrote: »

First pic there looks pretty familiar!

Great progress on the weigh-in... that 78kg plateau is a distant memory at this stage

Its a homage to a COH recipe alright! just oats, egg, salt and pepper. Savage savory wrap.

My new thang is turning everything into a pancake, I'm sure I'll be posting a pic of a tuna cheese pancake or some other muck soon :pac:

conzy

I have a small "twinge" in my left knee since last week and I'm terrified of injuring myself, its not at the rear where I injured it previously and its not causing me to limp or anything but I am aware of it and I was nervous during the session.. Squats didnt aggravate it but I noticed on the leg press the right leg taking over and protecting it.

A - Squat

10 x 20kg
8 x 40kg
6 x 60kg
5 x 80kg
5 x 90kg
2 x 110kg (thought id get the first set beltless like I did @105, wasn't happeneing)
5 x 110kg with belt PR
4 x 110kg with belt
4 x 110kg with belt
3 x 110kg with belt

happy enough with the squatting. I think if I wasn't worried about the knee and I started with the belt I would have gotten the 3 sets of 5 easily. Its more weight than I have ever squatted for reps and I'm still losing weight. I don't think 3x5 @ 115kg is happening next week though!

B - Leg Press @ 30x0

5 sets of 10 x 110kg

C1 - RDL @ 4010
10 x 20kg and 7 x 70kg warmup

3 sets of 6 x 100kg

C2 - Hamstring Curl @ 30x0

5 sets of 12 x pin5 + 2.5kg plate

C3 - Kettlebell Swing

3 sets of 28 x 24kg

Starmixed

50 eggs? Un oeuf is un oeuf

conzy

Usual warmup

A - Incline Bench
10 x 20kg
8 x 30kg
8 x 40kg
5 x 55kg
5 x 55kg
4 x 55kg (for the craic)
5 x 45kg
10 x 40kg

Messing with the red band between sets

B - Weighted Chins
8 sets of 3 (+7.5kg)

C1 - Close Grip Bench
3 sets of 6 x 52.5kg

C2 - Dumbell Row
3 sets of 12 x 22kg each side

C3 - Lat Raise
3 sets of 25 x 7kg

Also got in a physio session on the knee which has put my mind at ease, it was very caught up but after some massage / acupuncture its feeling a lot better. thinking the new ROM and the heavy squats caused it. Going to back off on the intensity on the squats for a while. Anyway a good day at the office. Stretching and cardio tomorrow

conzy

Usual Warmup
Glute and Hip abductor stretches
Pistol squats on a step, 10 each side

50 minutes cross trainer @ 125bpm

Going to add in more glute work to add stability to my squat and mind the knees

conzy

Quick food update, Wednesdays, Saturdays, Sundays are my low carb days 40-50g carbs

So here's todays lunch:

Turkey muffins (these are turkey mince, coconut flour, egg, cheese, salsa), ham, boiled egg, cherry tomatos and green salad



I'll eat another portion of this around half 5. Then when I get home tonight around 8 I'll have chicken, red meat and about 500g of broccoli / cauliflower and a spoon of peanut butter on some rice cakes

1600 cals 200g protein, 60g fat, 47g carbs

Tomorrow's eating is a lot easier as its a training day

2150 cals 200g protein, 50g fat 230g carbs

Current supplements:

10g creatine
10g fish oil
20g BCAA in about 2 liters of water before / during and after training

Various other meals this week:




sweet potato OCD

helliwen

mmmm ..... sweet potato ..... what's the wrap in the first picture? Looks yum.

conzy

Usual Warmup
Glute and Hip Abductor Stretching

A - Deadlift
10 x 20kg RDL for loosening up
5 x 60kg
5 x 80kg
5 x 100kg
5 x 127.5kg
5 x 127.5kg
6 x 127.5kg

B - Front Squat @ 30x0
8 x 20kg
8 x 30kg
8 x 40kg
5 sets of 8 x 60kg

C1 - Trap Bar Deadlift @ 40x0
3 sets of 6 x 95kg

C2 - Goblet Squats @ 30x0
3 sets of 12 x 24kg

C3 - Leg Extension
3 sets of 25 x 30kg

These are great, mind over matter stuff.. around rep 13 is torture but once you pass that point its all gravy.

Cardio
Going to do a bit after most sessions now because aint nobody got time for dropping cals
15 mins CrossTrainer @ 140bpm machine says 225 cals, its closer to 125 cals I'd say. Need to get a battery for my heart rate monitor it had a better guesstimate

helliwen wrote: »

what's the wrap in the first picture? Looks yum.

Its a chicken burrito from Pablo Picante with double meat. One of the most "gains friendly" places in the city, it had about 300g of chicken. I decided to go to watch the World Cup in town so I needed to get grub, I added the salad, just spinach,egg, cherry tomatoes

I'll post today's eats this evening

helliwen

Dammit - I was hoping it was something you'd made yourself and had a recipe for that you were willing to share :-) Now I'll have to be creative in the kitchen!

Alf Veedersane

conzy wrote: »

Its a chicken burrito from Pablo Picante with double meat.

The San Di-ahhhhgo or the Delgado?

Or you be freestylin'?

conzy

Sunny San Diego! I'm usually an El Classico man but I went for the chicken in the name of gains as it was leaner meat

Alf Veedersane

conzy wrote: »

Sunny San Diego! I'm usually an El Classico man but I went for the chicken in the name of gains as it was leaner meat

To be fair, it's a tough decision

conzy

A typical training day's grub:

1pm:
90g brown rice, 300g chicken, kidney beans, peppers, onion, tomato
Muller rice with 125g strawberry



5:30pm:
200g chicken, leafy salad, red cabbage, cherry tomatoes, gherkin,



8pm:
250g beef, onion, 500g broccoli, cauliflower, carrot mix
rice cakes, 50g peanut butter, large banana


Totals: 2320 cals 213g protein 56g fat 224g carbs

conzy

A - Overhead Press
10 x 20kg
10 x 20kg
10 x 26kg
8 x 28.5
9 x 36kg max
6 x 36kg max
6 x 30kg for practice

B - Seated Row @ 30x0
Cable Seated Row was being used so I did a load of volume on the strict seated row. not a big fan of it

12 x 25kg
12 x 35kg
12 x 40kg
12 x 42.5kg
12 x 45kg
12 x 47.5kg
9 x 50kg

C1 - Push Press @ 40x0
6 x 42.5kg
6 x 42.5kg
5 x 42.5kg just missed the 6th,

C2 - Pendlay Row @ 30x0
12 x 55kg
12 x 55kg
12 x 55kg

C3 - Band Pull Aparts
28 x red band
28 x red band
28 x red band

D - Concept 2 Intervals
8 sets of 150 metres, 30 seconds rest



The majority of today's food will be the same as yesterday, Going to kilkenny tomorrow for a charity football blitz, should be good craic and it will be my saturday cardio sorted

conzy

Was only making up the numbers at that soccer blitz :pac So I decided to get some training in afterwards

A1 - Chins @ 3010
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
3 reps L sit chin up
3 reps L sit chin up
3 reps L sit chin up
3 reps L sit chin up

A2 - Diamond Press Ups @ 3010
12 reps
12 reps
10 reps
10 reps
8 reps
8 reps
6 reps
6 reps
6 reps
6 reps

B - Easy Jog to Park ~2km

C - Hill Sprints
6 sets of 50 meters
Enjoyed these, just did the circuit mentioned in the main forum recently

conzy

Today was the toughest session of my life, after the soccer / hill sprints / L sit chins on saturday I had the worst DOMS I have ever experienced. Everything was wrote off, hamstrings, hips, abs, calfs.. Just rolling over in bed was agony.

So today's session was a challenge, still managed to progress in everything but even the usual warmup routine was painful. The temptation to bail out was huge, glad I stuck it out

A - Squat

Wanted to drop these back to mind the knee, will progress as far as I can without the belt again
10 x 20kg
8 x 40kg
8 x 60kg
5 x 80kg
5 x 90kg
5 x 90kg
8 x 90kg

B - Leg Press @ 30x0

5 sets of 12 x 115kg

C1 - RDL @ 4010
10 x 20kg and 10 x 60kg warmup

3 sets of 6 x 105kg

C2 - Hamstring Curl @ 30x0

5 sets of 12 x pin5 + 3.75kg plates

The pain

C3 - Kettlebell Swing

3 sets of 25 x 28kg

Some extra carbs today and a few good nights sleep and I hope my legs are ok for dead lifting Thursday

conzy

Usual Warmup
Some hamstring / hip abductor stretching

Cardio
15 mins of 140bpm crosstrainer

A - Incline Bench
10 x 20kg
8 x 30kg
8 x 40kg
6 x 50kg
5 x 60kg with some spotter "encouragement"
2 x 60kg ugh
4 x 55kg
3 x 52.5kg
5 x 50kg
6 x 47.5kg
8 x 45kg

My incline bench is brutal, cant keep into the progression on the program so I'm just hammering it with volume..

B - Weighted Chins
7 sets of 3 x BW (+8.75kg)
2 x BW (+8.75kg)
3 x BW

These were progressing linearly, wasn't gonna last for ever, just failed last set

C1 - Close Grip Bench @ 40x0
3 sets of 6 x 55kg

C2 - Dumbell Row @ 30x0
3 sets of 12 x 24kg each side

C3 - Lat Raise
3 sets of 25 x 7.5kg

So I was in Lidl picking up my weekly gains and I laid eyes upon this beauty



Its the beginning of a beautiful relationship



Apple Cinnamon doughnuts
537 cals
44g protein.
57g carbs
16g fat

1 egg, 80g egg white, 40g oats, 30g vanilla whey 10g coconut flour, 1 apple blended, cinnamon, sweetener

These were so good I felt guilty eating them

Also turkey mince is a staple part of the diet again. Mixed with veg and spices its unreal. I also made meatza the weekend



Heres how my nutrition is looking at the minute:



Refeed mondays, low carb rest days. Should be breaking the 75kg barrier toward the end of the week

conzy

Usual Warmup
Glute and Hip Stretches

Pistol Squats

2kg dumbbells held out in front 2 sets of 5 each side

Cardio

55 mins of crosstrainer @ 125bpm or so



Today is 1500 cals FML so I'm shoving my eating window way forward to 6PM

holdfast

Great log to read, fair play. Love the stats and pictures. The stats appeal to the engineer in me and the pictures the kid in me.

Alf Veedersane

holdfast wrote: »

Great log to read, fair play. Love the stats and pictures. The stats appeal to the engineer in me and the pictures the kid in me.

+1.

Maybe a pie chart for the macro breakdown of the food, as well

conzy

Usual Warmup
Glute and Hip Abductor Stretching

A - Deadlift
10 x 20kg RDL for loosening up
5 x 60kg
5 x 85kg
5 x 105kg
3 x 120kg
5 x 132.5kg
5 x 132.5kg
6 x 132.5kg

B - Front Squat @ 30x0
8 x 20kg
8 x 30kg
8 x 40kg
8 x 50kg
5 sets of 8 x 62.5kg

C1 - Trap Bar Deadlift @ 40x0
3 sets of 6 x 100kg

C2 - Goblet Squats @ 30x0
3 sets of 12 x 26kg

C3 - Leg Extension
3 sets of 25 x 32.5kg

Cardio

18 mins crosstrainer @140bpm





Made this goop lastnight



50g of cottage cheese
50g of 5% fat cream cheese
40g chocolate whey
10g cocoa powder
10 crushed almonds
sweetwener

341 cals 46g protein, 14g fat 10g carbs

It was too rich but I'm on to something. Too much sweetener I think



Happy with training today, only problem is the sessons are becoming long. Its just a case of fúck-around-itis mainly. Need to cut out the arsing around between sets.

Booked a trip 6 weeks away so thats great motivation to go balls deep for the next few weeks

Cork -> Faro -> Lisbon -> Milan -> Italian GP -> Dublin