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20 week Prep - Road to defending State Title

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  • 31.7.2016

    W - 82.1

    Avg weight this week was 82.1 - a 0.5kg loss on last weeks average.

    Got up silly early today at 330am. I like getting up early to train when the gym is quiet, but it makes it a long ass day and I need to spread my food out so ate my final kcals at 6pm :-s

    trained legs;

    Hack Squat - 3 x 6+
    Deads - 3 x 10
    DB Walking Lunges - 3 x 10
    Prone Hammy Curl - 3 x 8
    Weighted Crunches - 3 x 30 secs
    Cable Crunches - 3 x 30 secs

    Was active for most of the day. Sounds silly to some, but extra movement helps and reduces the 'risk' of having to do cardio. ended up doing a 25 minute walk at night to make sure movement was up with other days.

    macros;
    P - 193g
    C - 239g
    F - 62g

    I usually have a protein bar most days, like a quest bar or a oh yeah one bar - i'm seriously thinking of canning them. i don't feel satiated even in the slightest.

    I'm going to replace a typical protein bar with something like 50g low fat muesli + a scoop of whey isolate. I have this type of meal for 2 reasons - 1 it's quick and easy and I have it around midday when I'm busiest at work. And 2, it is a mental relief to eat something out-with the norm. I do this daily, it allows me to diet for much longer periods and get ready.

    that'd be more satisfying and the macro's would be way more accurate.

    7 weeks out today. To me I hope to be completely ready 3 weeks out and will implement a carb protocol which could be to up carbs by 20g every 2-3 days.

    so;

    21 days out - 242g
    20 days out - 242g
    19 days out - 262g
    18 - 262g
    17 - 282g
    16 - 282g
    15 - 282g
    14 - 302g

    fast forward to;
    11 days out 322g

    8 days out - 344g

    and cruise from there on around 350g a day.

    what'd be important is accurate tracking of macros, movement, training volume and bodyweight.

    regular pics and posing would help.

    if i walk onstage 82kg again this year, i'll be happy.
    NEW PREP AUG 2018

    Comment


    • 1.8.2016

      W - 81.4kg

      A decent drop, didn't expect this. A great start to the week mentally.

      trained early - shoulders/arms

      A - Military Press 3 x 8
      B1 - Standing Straight Bar Bicep Curl - 3 x 8
      B2 - Decline DB Skull Crushers - 3 x 10
      C1 - Cable Drag Curl - 3 x 12
      C2 - Straight Bar Tricep Pushdown - 3 x 12
      D - Run the Rack Side Laterals - 2 x 10/10/10/10

      10 mins walk 6.5 kph @ 7 deg incline.

      So that is week 2 of phase 8 finished.

      My phases last 6 weeks, the end of this phase will take me to exactly 3 weeks out. From there I'll consult my programmer/coach and work out the plan for the final 3 weeks.


      Macros;
      P - 180g
      C - 230g
      F - 72g

      spot on, almost.

      Was fairly active all day today, moving around at work more than usual.

      After work I went for a fast walk, took around 15 mins. Feel fairly comfortable that I'll weigh in the 81's tomorrow.

      No training tomorrow. Will try sleep till 7am if possible. I usually get up around 4am.
      NEW PREP AUG 2018

      Comment


      • 2.8.2016

        W - 81.4

        Again, same weight. already 1.9kg ahead of last week. Tomorrow will be a very early start and a late finish, so by Thursday onwards I may get in to the 80's!!

        If I do touch 80's, I'll be re-feeding on Saturday. We'll see.

        No training today. Getting an irritating pain in my right wrist. Especially when squeezing, I think it's the angle and stress on the wrists when using a straight bar to curl.

        Macro's for today;
        P - 182g
        C - 241g
        F - 61g

        No major movement today. I'm going to a stroll tonight but not going to count it towards my usual higher paced walks.

        Overall, a bit of a rest day today. Back into it tomorrow;

        W - Chest & Back
        T - Probably off. As having a long Wednesday, and have remedial massage work Thursday PM.
        F - Legs
        S - Chest & Back
        S - Legs
        M - Shoulders & Arms.

        This seems to be the routine.
        NEW PREP AUG 2018

        Comment


        • ^^ Do you feel the higher frequency of bodyparts throughout the week is better than the typical 1 bodypart per week type split? Just curious. I have been thinking about hitting everything 2x a week but dropping volume down a bit each workout
          Training Log

          Comment


          • Hi CMC,

            I prefer it, and can attest to the improvements made from going to a twice a week split.

            Prior to Novemeber 2014 (before I began using a programmer) I used to just train random once a week pyramid style with no tracking. A bit haphazard and not organised, really.

            Even though over 2 workouts the volume per workout might be a tad lower than If I were to train each part once per week, I find the workouts are more productive and manageable.

            Longer, higher volume - once per week training for me isn't ideal. I compromise technique when reaching too far for more volume/exercises.

            And most of my workouts do not go over 1 hour anymore, which I prefer. None of my workouts go below 45 mins, most seem to last 50-55 mins which suits my routine/lifestyle well.
            NEW PREP AUG 2018

            Comment


            • Originally posted by Guvnor View Post
              Hi CMC,

              I prefer it, and can attest to the improvements made from going to a twice a week split.

              Prior to Novemeber 2014 (before I began using a programmer) I used to just train random once a week pyramid style with no tracking. A bit haphazard and not organised, really.

              Even though over 2 workouts the volume per workout might be a tad lower than If I were to train each part once per week, I find the workouts are more productive and manageable.

              Longer, higher volume - once per week training for me isn't ideal. I compromise technique when reaching too far for more volume/exercises.

              And most of my workouts do not go over 1 hour anymore, which I prefer. None of my workouts go below 45 mins, most seem to last 50-55 mins which suits my routine/lifestyle well.
              It makes sense to do bodyparts multiple times per week. I have always done 1 bp per week just because I have always done that and i'm not big on change. However, i've plateaued with my progress it seems.. Not to mention, I am pretty much addicted to fully exhausting a muscle group and feel I don't do enough if i'm not wore out.

              I appreciate your input man, thanks.

              I'll be looking into different splits here pretty soon... Looking forward to trying something new
              Training Log

              Comment


              • I hit a good number on bench the other day. Then I did one more single and some triceps. I almost felt guilty for not doing some more bench work after my two singles but I feel fantastic at the moment. It's not always about "crushing it". Sometimes (actually most times), I feel it's better to leave some in the tank. The body only has so many reserves to train, digest food, handle stress etc. Some of those things we can't control but training we can. So why not hit it pretty good but leave enough so the body as a whole isn't completely trashed? That way it has enough to handle the rest of life and hopefully recuperate and progress. Just my thought process anyway.

                Comment


                • 3.8.2016

                  W - 81.2

                  Another drop :-s

                  Massive long day today. Non-stop movement. TBH, probably the most active I've been this prep. Started the day at 430am, and didn't sit down until 930pm.

                  Trained around 730am;

                  Bench - 4 x 8
                  Pull Ups x 30
                  In DB Press - 3 x 10
                  Barbell Row - 3 x 10
                  Superset;
                  Side Laterals - 3 x 15
                  Ez Bar Preacher Curl - 3 x 12
                  Kneeling Rope Tricep Pushdowns - 3 x 15

                  Good session, felt strong. Bench was better today vs last week.

                  No specific bouts of cardio, Just mass movement all day.

                  Macros;

                  P - 207
                  C - 234
                  F - 66

                  So, Pro a tad up. Bolus fed every 2.5 to 3 hours. As an example I ate the following;

                  Meal 1 - 50g summer fruit muesli, 30g Natural Cacoa flavoured yoghurt, blueberries & 1 scoop of Iso Ject from Evogen

                  Pre Training - MAN Pump
                  Intra - 1 serve Amino Ject
                  Post - nothing

                  Meal 2 - 125g Basmati Rice, 115g Chicken Breast, Veg, green peppers low calorie bbq sauce

                  Meal 3 - 50g Low Fat Muesli, 1 scoop gold standard whey, blueberries - 1 x whey whip protein ball (110 kcals)

                  Meal 4 - 125g Basmati rice, 115g chicken breast, veg, red peppers, low carb bbq sauce

                  Meal 5 - Salmon (35g pro), Pasta (fcuk all, around 20g carb) mixed veg

                  Meal 6 - 100g chicken, veg, red pepper. was hungry and had some carbs I could eat so munched on a measly 25g of low fat muesli.

                  all in that is how I hit my macros.

                  i've replaced the usual protein bar with a 50g muesli, and whey. Much easier to track and more enjoyable/satiating.

                  I usually have chicken breast, but try to add a fish in there. Salmon is what I have during the week and with pasta (tiny amount) and on weekends I'll get a more expensive white fish.

                  I don't have post workout nutrition. it robs me of food.

                  tomorrow i don't know what I'll weigh. although I hit my macro's today, and went a tad over on the Pro - i don't know what will happen. will see soon.

                  no training tomorrow. remedial massage in the PM. might have a lower carb day tomorrow, depending on how I feel and my weight.
                  NEW PREP AUG 2018

                  Comment


                  • Originally posted by tjoe View Post
                    I hit a good number on bench the other day. Then I did one more single and some triceps. I almost felt guilty for not doing some more bench work after my two singles but I feel fantastic at the moment. It's not always about "crushing it". Sometimes (actually most times), I feel it's better to leave some in the tank. The body only has so many reserves to train, digest food, handle stress etc. Some of those things we can't control but training we can. So why not hit it pretty good but leave enough so the body as a whole isn't completely trashed? That way it has enough to handle the rest of life and hopefully recuperate and progress. Just my thought process anyway.
                    Thats a good thought process to have for sure. I agree fully, but most of the times i'm just an all or nothing type guy. Thats usually why I cant stick to a set in stone program because I feel like I have way more energy to do more, etc..
                    Training Log

                    Comment


                    • Originally posted by Guvnor View Post
                      3.8.2016

                      W - 81.2

                      Another drop :-s

                      Massive long day today. Non-stop movement. TBH, probably the most active I've been this prep. Started the day at 430am, and didn't sit down until 930pm.

                      Trained around 730am;

                      Bench - 4 x 8
                      Pull Ups x 30
                      In DB Press - 3 x 10
                      Barbell Row - 3 x 10
                      Superset;
                      Side Laterals - 3 x 15
                      Ez Bar Preacher Curl - 3 x 12
                      Kneeling Rope Tricep Pushdowns - 3 x 15

                      Good session, felt strong. Bench was better today vs last week.

                      No specific bouts of cardio, Just mass movement all day.

                      Macros;

                      P - 207
                      C - 234
                      F - 66

                      So, Pro a tad up. Bolus fed every 2.5 to 3 hours. As an example I ate the following;

                      Meal 1 - 50g summer fruit muesli, 30g Natural Cacoa flavoured yoghurt, blueberries & 1 scoop of Iso Ject from Evogen

                      Pre Training - MAN Pump
                      Intra - 1 serve Amino Ject
                      Post - nothing

                      Meal 2 - 125g Basmati Rice, 115g Chicken Breast, Veg, green peppers low calorie bbq sauce

                      Meal 3 - 50g Low Fat Muesli, 1 scoop gold standard whey, blueberries - 1 x whey whip protein ball (110 kcals)

                      Meal 4 - 125g Basmati rice, 115g chicken breast, veg, red peppers, low carb bbq sauce

                      Meal 5 - Salmon (35g pro), Pasta (fcuk all, around 20g carb) mixed veg

                      Meal 6 - 100g chicken, veg, red pepper. was hungry and had some carbs I could eat so munched on a measly 25g of low fat muesli.

                      all in that is how I hit my macros.

                      i've replaced the usual protein bar with a 50g muesli, and whey. Much easier to track and more enjoyable/satiating.

                      I usually have chicken breast, but try to add a fish in there. Salmon is what I have during the week and with pasta (tiny amount) and on weekends I'll get a more expensive white fish.

                      I don't have post workout nutrition. it robs me of food.

                      tomorrow i don't know what I'll weigh. although I hit my macro's today, and went a tad over on the Pro - i don't know what will happen. will see soon.

                      no training tomorrow. remedial massage in the PM. might have a lower carb day tomorrow, depending on how I feel and my weight.

                      Diet looks good. I've enjoyed this log man, good stuff
                      Training Log

                      Comment


                      • thanks CMC, I appreciate the feedback!
                        NEW PREP AUG 2018

                        Comment


                        • Originally posted by tjoe View Post
                          I hit a good number on bench the other day. Then I did one more single and some triceps. I almost felt guilty for not doing some more bench work after my two singles but I feel fantastic at the moment. It's not always about "crushing it". Sometimes (actually most times), I feel it's better to leave some in the tank. The body only has so many reserves to train, digest food, handle stress etc. Some of those things we can't control but training we can. So why not hit it pretty good but leave enough so the body as a whole isn't completely trashed? That way it has enough to handle the rest of life and hopefully recuperate and progress. Just my thought process anyway.
                          You're right.. Within the gym culture there is a mentality that you have to fail or train to very near failure with extra exertion or you haven't 'done enough'.

                          TBH, just now, I couldn't be bothered with failure training. It'd be worthless, dangerous and pointless.

                          Or Leg day, guys have to train to the point they can't walk. I'd rather split the workout over 2 days, and be able to walk. Higher volume 5-6 days a week FTW.
                          NEW PREP AUG 2018

                          Comment


                          • Originally posted by Guvnor View Post
                            You're right.. Within the gym culture there is a mentality that you have to fail or train to very near failure with extra exertion or you haven't 'done enough'.

                            TBH, just now, I couldn't be bothered with failure training. It'd be worthless, dangerous and pointless.

                            Or Leg day, guys have to train to the point they can't walk. I'd rather split the workout over 2 days, and be able to walk. Higher volume 5-6 days a week FTW.
                            That would be me you are describing then haha. I plan on changing a few things pretty soon. I may run a few things by you and tjoe and get some feedback
                            Training Log

                            Comment


                            • 4.8.2016

                              W - 81.4

                              Still well ahead this week. I wouldn't mind staying around 81.2 to 81.5 for the Fri, Sat & Sun. Will still register a very appreciable loss this week.

                              No training today. Not overly active either. Only got around 6 hours sleep due to late night work, later than usual bed time and woke up around 5am.

                              Had remedial massage again. The lady I see is gold. Focus heavily on both pecs, quads and mid/upper back. She gives really good feedback on what is alarmingly tight, and what is sitting quite good.

                              Macros;
                              P - 207g
                              C - 225g
                              F - 58g

                              so carbs down by around 20g, fats 12g under but Pro up around 27g. Kcals still about 5% under what I aim for.

                              Didn't suffer today food wise, all went well.

                              meal 1 - 75g Museli, 1 scoop isoject, 1 table spoon yoghurt, maple syrup (kcal free), blueberries

                              meal 2 - 125g basmati rice, 110g chicken breast, mixed veg, calorie free sauce, 25g brazil nuts

                              meal 3 - 175g turkey breast, 100g sweet potato, mixed veg

                              meal 4 - 125g basmati rice, 110g chicken breast, mixed veg, calorie free sauce

                              meal 5 - 140g salmon, mixed veg, tomato sauce

                              meal 6 - 1 scoop isoject, 50g low fat muesli, blueberries, 8g chai seeds

                              done. last prep I was partial to eating a Lenny & Larry cookie daily. 55g carbs, 16g protein... not the best nutritional composition. Also sometimes whey whip balls which are 225 kcals.

                              Basically unsatisfying foods. I don't have the desire to eat them this time around, I don't think it'll make a massive difference to the end result. I think the whole food with better food composition & fibre offers a more satisfied self.

                              early training tomorrow, leg day - big session. Could be a 4am start so better get ready for tomorrow.
                              NEW PREP AUG 2018

                              Comment


                              • Originally posted by CMC191 View Post
                                That would be me you are describing then haha. I plan on changing a few things pretty soon. I may run a few things by you and tjoe and get some feedback
                                anytime bud.

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