ChinoZ32

Week 1 - Cruise Control - 2011 Summary

2012-01-02T21:57:00.000+11:00

2011 Summary

What can I say, looking back to analyse the past 12 months, it’s been the greatest year in terms of results with a ton of invaluable information. Information and lessons in the form of being my own lab rat and my ability to be more in-tune with my own body. It’s been a great first year and a bit of proper lifting. And when I say first year, despite starting this healthy lifestyle in 2009 is that I spent most of 2009 and 2010 cutting and experimenting and I did fall off the bandwagon at some point. 2011 marks many milestones not only psychologically in and out of the gym but also to have greater control in all things related strength and fitness. Although I am content with strength and body composition, I ain’t stopping as this has now been a passion and life style. There were few injuries (some still evident and progressing to 100% recovery) but I have been responsible and mature with their management and all are going through a steady progression towards full recovery. 2011 has been a great momentum and I cannot wait to how things will look like in the next three years. I’m not hoping for anything, however as with life, I am not focused on the past nor the future but what matters is what I do “now” and that will shape my future. Here’s a brief timeline for 2011, information on weight on the scales and a matching (only one I could find to match the day, I don’t take progress pics daily...) image to get an idea of body changes:

January 3 2011 - 72.8kg - Start of the year

February 26 2011 - 68.4kg - Leanest (Unintentionally dropped this low - lesson)

December 23 2011 - 73kg (Currently 74kg) - Last one with progress pic and weight in of 2011

It’s quite incredible, the changes of composition with very changes in weight on the scales. Content, this is just the beginning.

Day 1 - 02/01/2012

Motivation Level: High
Energy Levels: High
Sleep: 9hrs

Recovery
It has been average. Lot’s of late nights but I suppose I slept in a fair bit as well. Started last weekend quite nicely since a fair bit of alcomaholz were consumed in consecutive days but ensured I was well rested for today with sufficient numbers under my belt before tackling today’s mammoth routine.

Routine - PM
Fasted (IF): 14hrs
Routine: Back
Duration: 3hrs

5min SBike LISS warm up
Cable row: 10x60kg 10x60kg 6x80kg 6x100kg 6x130kg 6x110kg 6x110kg 6x80kg 6x60kg 6x125kg 6x125kg 6x60kg (PB-W)
Cable wide grip lat pull down: 10x30kg 10x30kg 6x60kg 6x80kg 6x100kg 6x80kg (PB-W)
Dumbbell row (gym’s heaviest dumbbells): 6x30kg 6x40kg 11x60kg 8x60kg 6x60kg 7x60kg (PB-R)
Barbell rack pull (bar at 1" above knee height): 5x70kg 5x70kg 5x120kg 5x170kg 5x170kg 5x170kg 5x200kg 5x240kg 1x270kg 5x200kg (PB-W)
Pendlay row (under grip): 6xBar 6x60kg 6x90kg 6x90kg 6x120kg 6x60kg 10x60kg 10x60kg (PB-W)
Barbell shrug: 10x70kg 10x70kg 10x120kg 6x170kg 10x120kg 25x70kg

Notes - PM
Incredible. I’ve gotta love the results of my first day back in a fully equipped weights room after not being in one for about a week and a half, I worked mainly on hotel apartment gyms (once) whilst majority of the time I didn’t train or if I did it would be nothing but using kettlebells and a moderate weight dumbbell (yes, singular). Perhaps the performance today was a combination of eating 1+ pizza, 6 burgers (4x double quarter pounders), a large chocolate milk shake, and 2x large chocolate sundae plus rest plus deload off the barbells/heavy weights, I’m not sure. Cable rows were much cleaner hence I picked a dirty weight to move up to, new weights based PB there. I’ve decided to incorporate heavy lat pull downs so since I never really do them (otherwise they’d be in my milestones table), I’m marking that as a weights based PB also. Rows were also easy and this time there were no disturbance to the right lateral epicondylitis issue, BOOOYAH! A new repetition based PB there. Rack pulls were also strong, I like, another weight’s based PB. Same goes for the pendlay rows which were conducted at an under grip grip. I ran out of ooomph for the barbell shrug so I did not push further than 170. Which, wasn’t really surprising as this must be the first time I’ve trained heavy lasting 3hrs in total.

Nutrition
Total: 4,800 calories
Protein: 280g
Fat: 140
Carbohydrates: 522g
Meals: 1

Notes
Nutrition has been COMPLETELY flexible over the past week and half. But surprisingly, I’ve only found myelf a kilo and a bit heavier today weighting in at 74.2kg. A little water weight but I know it’ll be all gone by the end of the week as I return to my usual (and yet changing) training regimen. Today’s increase was ad-hoc since I planned on training for 3hrs or so, I would rather cram the calories today than a non-lifting day. Don’t ask me why, it just works for me.

Damage Control

Notes
Little maintenance was done for half part of these holidays except for the first week where stretches and tricep tendon loading were maintained. The weekend saw absolutely zero maintenance. Surprisingly though, things don’t seem to have worsened in particular the lateral epicondylitis on my right arm. Tricep tendon hasn’t complained for a while so Day 3 of tension training this week shall be interesting. The mild abdominal wall strain doesn’t seem to have been aggravated at all over the holidays as well as the elbow and ankle tenderness which I noted for some time when I was doing crazy squat volume training. Great start.

Personal Bests / Milestones - 2011

2012-01-02T21:56:00.001+11:00

Update: This is a new revised table for 2011. The old one is still under an old post here which was created on February 2011 which I will also keep to keep track of progression, in particular comparing 2010 vs 2011 strength levels. I have also been meaning to reorganize them accordingly, so now they are more organised to my liking/preference.

My personal bests and milestones will be recorded here. I've been meaning to make a post about it to further add that extra attention to detail to this passion of mine called recomposition and strength and here it is. Apart from getting myself out of the current 68kg weight class (towards 80kg of awesomeness), I'd like to get stronger in the process and so far it's been a nice progression from a fat weakling me to a lean stronger me. Well, for my height and weight anyway. I know I'm no power lifter nor am I competing in bodybuilding competitions (despite many suggestions, sorry), I enjoy being strong. Plus, being stronger than some guys up to 20kg heavier than makes me chuckle just a little bit. Teeeheee.

Starting from the top...
I will also note that 99% of these records are me in a deficit/cutting stage (last two months) as I doubt I could have achieved them without leangains/IF (perhaps I should add another column...)

Back

BW	Reps	Routine	Weight
72kg (conventional) 73kg (wide)	1	Barbell deadlift	195kg (conventional) 200kg (wide)
74	11	Dumbbell isolated row	60kg (gym's heaviest)
74kg	11	Cable row	130kg
73.5kg-75.5kg	8	Cable V-bar pull down	100kg
74.5kg	8	Barbell row bent over under-grip	110kg
74kg	6	Cable wide grip lat pull down	100kg
74kg	1	Barbell rack pull	270kg
72.4kg	1	Barbell Shrug	240kg
72kg-73.5kg	25	Wide grip pull up (BW only)	N/A
75.1	4	Close grip chin up	BW+35kg
72.6kg	6	Chin up	BW+35kg
73kg	27	Chin up (body weight)	N/A
70kg-75kg	5	Pull up	BW+25kg

Shoulders

BW	Reps	Routine	Weight
73kg-74kg	7	Dumbell isolated side lateral raise	37.5kg
72.5kg-74.5kg	4	Reverse flye (bench leaning)	70kg
73.9kg	3	Barbell upright row	60kg
70kg-75kg	4	Seated dumbbell military press	2x27.5kg
70kg	2	Seated barbell military press (smith)	60kg
70kg	3	Standing barbell military press	50kg
71.9kg	8	Front plate raise	25kg
73.4kg	6	Dumbbell isolated front raise	13kg
73kg-74kg	6	Seated barbell military press	40kg

Chest

BW	Reps	Routine	Weight
70kg-75kg	1	Flat bench dumbbell press	2x45kg
70kg-75kg	6	Incline bench dumbbell flye	2x30kg
70kg-75kg	4	Dumbbell pull over	52.5kg
73.2kg	3	Dumbell flat bench flye	65kg
70kg	6	Weighted push up - human weights	BW+45kg
73kg	105	Push up	BW
70kg-75kg	60	One arm push up	BW - 30 left and 30 right arm
71.5kg	3	Cable cross-over	80kg
74.1kg	6	Cable low isolated unilateral raise	60kg
73kg-74kg	3	Incline bench dumbbell press	70kg
68kg	6	Dip (2x bench)	BW+70kg
73.5kg-75.5kg	4 (38xBW)	Dip	BW+50kg
67.7kg	6	Dumbbell French press	42.5kg

Legs/Calves

BW	Reps	Routine	Weight
72kg-73.5kg	5	Barbell back squat (New to this, arse-to-grass)	105kg
72.1kg	1	Leg press	425kg
73kg	4	Leg extension	143kg (machine max)
67.6kg	1	Romanian/Straight-legged barbell deadlift	160kg
75kg	8	Standing calf raise	360kg (plate max)
72kg	5	Seated calf raise	120kg
73.5kg-75.5kg	10	Smith machine standing calf raise + triangle block	170kg
72.5kg-74.5kg	8	Machine lying hamstring curl	50kg
72.6kg-73kg	8	Leg press machine seated calf raise	450kg

Misc/Core

BW	Reps	Routine	Weight
70kg	20	Cable crunch	75kg (cable max)
75kg	8	EZ bar rollout	BW - last rep 60 seconds hold
67.7kg	2	EZ bar curl	50kg
68kg	4	EZ bar close grip curl	45kg
68kg	4	EZ bar wide grip curl	42.5kg
68kg	5	Dumbell zottman curl	2x12kg
68kg	4	Cable short straight bar tricep pushdown	18 (machine/cable)
68kg	6	Cable reverse grip short straight bar tricep pushdown	10 (machine/cable)

Planned Milestones

Milestone	Progress/Best Record
Dip bodyweight	18kg away
Barbell back squat arse-to-grass 2x bodyweight	40kg away
Dumbbell bench press 1.5x bodyweight	22.5kg away (11.25kg per arm)
Chin/pull close/normal grip 1.5x bodyweight	12.5kg away (close grip chin up broken, see 'arms' table)
Barbell deadlift 2.5x bodyweight	done and fucking dusted already, co-efficiency 2.5 broken

There are several other routines that are cable based that I should have recorded however the machines/devices only show numbers so putting them up is pointless. Bars have been weighted by me in the gym on a scale to ensure accuracy (attention to detail...)

New Years Resolutions: Mine is to....

2011-12-28T18:00:00.002+11:00

....go fuck yourself. Well, not really. But that's my take on New Years Resolutions. That it's a pile of fucking shit, you might as well eat that pile of shit and proceed by fucking yourself in however manner that suits you. Firstly, I might be swearing a lot but that's just me and I'm by no means angry (never am). So, why do I think this way about New Years Resolutions? Well, they fail. I haven't done the research but I've seen enough to say they just simply fail. I can attest this also based on my personal experience, because I too, have made them in the past. I do understand it's tradition. I understand how nice it is to set a fresh new goal to start a new year and goals are important especially to those who strive for continuous improvement. But you are just kidding yourself with New Years Resolutions...

If you really have identified some part of your life that needs a change, to reform fucked up habits, personal goals and whatnot, you wouldn't wait and let time, a particular day or period of the year, to dictate this commitment. What do I think? New Years Resolutions are for lazy fucks. For those who have no self respect. Egotistical reasons, seeking acknowledgement from everything external, links to seeking acknowledgement for what you own. What you wear. How you smell. How much fucking salary you make in a year. Which part of suburb you live in. "Oh I'm going to stop gambling next year as part of my New Years Resolution. Aren't I awesome?!?!". "I'm going to stop selling my arse to creepy men on the streets and get a job so I can provide my crack addiction as part of my New Years Resolution. Aren't I awesome?!?!". Don't kid yourself. If you really wanted to make change, you'd do it "NOW" (key word peoples). I'm going to sound like a tree-hugging hippy by saying this but time is only an illusion. Telling yourself you want certain things in the future is like living in fantasy land (and don't even get me started on people who JUST LOVE clinging to the past, it's like self imprisonment). It's something that may or may not eventuate. How about taking control? How about really knowing yourself, identifying improvement, and doing something from within, not externally (acknowledgement and approval), doing things for you, for yourself and nobody else. How about diverting that energy from fantasizing and putting that into good use instead by taking action "NOW" (there it goes again....) Quit being a fucking fake for once. And if respect is something you seek (you shouldn't really...) then walking the walk is the way to go. Because you aren't going to gain anybody's respect by saying fantasies when a short period later just fall on your arse again selling blow jobs at the street for your crack addiction. Have some some self worth. If you had an ounce of self respect, you'd be taking this by the testicles and squeezing it with all your might with the utmost of determination that you really want it and what you are prepared to do to make it happen. Now is GO, not tomorrow, not next week or next year. Fucking now. The light has always been green, there's nothing stopping you, never has been.

PS: If there's research done on success rates on New Years Resolutions, comment the number. Entertain me.

Week 23 - Cruise Control

2011-12-19T15:29:00.000+11:00

Day 1 - 19/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs

Recovery
The value for overnight rest is misleading a little. Nocturnal mode was activated as of Friday evening and most of the sleeping was done during the day, LULZ!

Routine - AM
Fasted (IF): 8hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Short and sweet. Despite the activities that I engaged in over the weekend, this morning’s session was business as usual so to speak. Sweat-fest it was, but was not expected.

Routine - PM
Fasted (IF): 12hrs 30min
Routine: Back
Duration: 1hr 45min

5min Treadmill incline LISS warm up
Cable row: 6x50kg 6x50kg 6x70kg 6x100kg 11x125kg 8x125kg 6x125kg 6x100kg 6x100kg 6x80kg 6x80kg 6x100kg (PB-R/PB-S)
Dumbbell row: 6x30kg 6x42.5kg 6x60kg 6x60kg 8x60kg 10x60kg 6x60kg (PB-R)
Barbell shrug: 6x70kg 6x70kg 6x120kg 6x120kg 8x170kg 6x170kg 15x70kg
Pendlay row (under grip): 8xBar 8xBar 6x60kg 6x60kg 6x80kg 6x100kg 3x100kg 12x60kg

Notes - PM
Top session. Strength levels have been increased with two repetition based PBs, some dirty sets are now partially dirty, and the dirty repetitions at certain sets are now noticeably less dirty. This combined with the observation of a steady gain of numbers (see Nutrition notes) in the scales along with the fact that I just spent the past two weeks deloading indicates a very bright green light at how I’ve approached certain things thus far. I’ve purposely avoided my usual ritual of starting off these back sessions with pull ups/chin ups/etc. to mix things up a little. You could say a mini-deload for those routines for now. Onto the session.

Cable rows: strong. Form was fantastic on all sets with the exception on the later parts of the sets at 100kg and 125kg. These aren’t as dirty as they used to be and that’s my approach, pick a dirty weight, clean that shit up, move up to another dirty number, rinse and repeat. It’s a sensible approach as I do this with safety, ie. wrong parts aren’t getting sore, the right ones are, as expected are and that’s all that matters. Repetition based PB here, all good. Dumbbell rows are a much missed routine and were clean as usual with the exception of maybe the last two repetitions of a set or two at 60kg. When looking at the volume involved, that’s a good rate. 60kg are the max weight and I don’t mind sticking to these and working on my repetition counts instead. 2 of 2 PBs, repetition based. Sweet as her nipples. Barbell shrugs saw the first signs of fatigue but all in all, still pretty strong. Concentrated on having shoulders touch the ear and each repetition had a brief hold at the top. The later parts of the 170kg sets perhaps may have been a bit dirty but not as bad as I’ve seen others’ (in a public gym of course) where no holds are performed and the routine looks like a fucking combination of squat, triple extension, and a bad 1/64 version of a Romanian deadlift. It’s hard to explain. Pendlay rows were sweet also but fatigue showed. The later parts of the 80kg sets as well as majority of the 100kg sets were dirty but as I noted earlier, not as dirty as they used to be. So there is progress.

All in all, a top session being the first day back from a two week deloading phase and fresh from a two night piss up over the weekend. I can’t complain at all.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Renamed intentions starting this week due to the fact that weight-ins have actually either been stable and/or on the mild increase of 1kg ever 4 weeks. If this rate continues then I’m finally going to hit 74kg this time next week. Can’t complain considering strength is hopefully up, which is to be determined by the PB counts by the end of this week but I’m feeling I’ll get a few down. As well as composition levels haven’t been compromised at all. Nothing has changed really, I’ve simply been a little more flexible over the weekend. A normal tension day template applies today and the dish for the week is my awesomesauce (healthier version) of Adobo. The REAL adobo, Filipino style. None of this franchise burrito pile of horseshit.
The weekend was VERY flexible, not counted (because that’s what anal-retentive fucks would do, paranoid toxic so-called health freaks). Weekend nutrition consisted of pizzas, deep fried awesomesauce chips, bags of 15 pieces of chicken, and a fucktarded amount of alcohol (near constant from Friday 7PM, ramped up from 10PM, then kept at a constant with a sleep in between towards 2AM Sunday morning). Last time I drank in similar amounts and duration, was at the coast, rented a beach house over two nights, some cigaweeds were also involved as well as other stupid shit and the occasional standing crunches. Even though this weekend wasn’t as bad, alcohol amounts were similar over the same duration but no standing crunches were done (I’m quite proud of this, this is a new PB) and I started feeling awesomesauce as of yesterday afternoon whereas the coastal one recovery dragged on throughout the first two days of the training week.

Damage Control

Notes
Quads/hamstrings are the only sore body parts and today marks day 4 since last week’s leg day was last done. Those widow-makers are fan-fucking-tasically awesome and I have a good feeling about that routine for improving strength and putting on some muscle size so they will be a keeper for me. Absolutely fuck all stretching, and injured tricep tendon physio routines were done over the weekend. Also, no tricep conditional work along with broxperimentals were done, although even after the series of events over the weekend, I still had to use up a fair bit of energy and control to hold back from not training last night. The lateral epicondylitis situation is still evident and my phsyio was right. Leaving zero activities for this worsens the condition and it was consistently evident throughout the weekend. I will soon acquire a list of basic routines I can apply to strengthen and relieve this minor challenge. One final thing, throat viral shit is still evident but seems to be undergoing a slow but steady improvement.

Day 2 - 20/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery
Sufficient but pretty broken, leaving a slow’ish start to the morning. Not a problem at all.

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Solid. Warmed me up nicely. An early morning pre-workout workout for my PM workout.

Routine - PM
Fasted (IF): 14hrs
Routine: Barbell Snatches Practice
Duration: 80min

5min Treadmill incline LISS warm up
Barbell snatch: 5x40kg 5x40kg 5x50kg 5x55kg 0x60kg(2) 3x50kg 5x50kg 5x55kg 1x57.5kg 1x57.5kg 1x57.5kg 5x50kg
Plank: 195s
Barbell Turkish Get up: 2x20kg 1R/1L

Notes - PM
Some ups, some down. It’s great that I can identify these things and tweak things as I go along. I was expecting to be able to progress through to 60kg today but alas, I didn’t. I had two failed attempts on set 5. It’s funny how 57.5kg seems achievable and yet I could not complete the movement with an extra 2.5kg. In three sessions over 12 days (during my non-tension days), my progression looks like the following:

Session 1 - 08/12/2011 - Coach assisted
10x40kg 10x40kg

Session 2 - 15/12/2011 - No coach
5x40kg 5x40kg 5x45kg 5x50kg 5x50kg 5x50kg 5x55kg 5x55kg 5x50kg 5x50kg

Session 3 - (Today) - No coach
5x40kg 5x40kg 5x50kg 5x55kg 0x60kg(2) 3x50kg 5x50kg 5x55kg 1x57.5kg 1x57.5kg 1x57.5kg 5x50kg

The last set of today’s barbell snatches was probably the best. I say this because my mind kinda switched on. I was more aware. I felt that throughout the earlier stages of the routine that I was a little lazy, the ooomph momentum lacked, bar travel got too far from my body, I wasn’t getting under the bar, and all in all, not very efficient at all. It’s amazing how much better I felt when I forced myself to become more conscious. I guess grinding/practicing this movement over time and time again will allow this movement to become more natural. Various parts of my body will remember the hows, wheres, and whats of this movement as to relieve my mind from thinking too hard about this and that. I will be conducting research in the next couple of nights as to how to develop this movement. And by all means not copy someone else’s plan that they have used or preach about, but read up on a lot of ideas, grab similarities and perhaps modify it for my own. I’m far from stupid and I’m not lazy. I’ve seen many, whether it is in the nutritional field and what not, thinking “oh shit he is strong he looks great hey I’ll copy what he does so when I grow up I’ll just be like him” bullshit. This is one thing I keep trying to enforce for others’. Identify the basic principles but don’t copy everything to the dot. What works for someone else has a high probability that it won’t work for you, or perhaps even do more damage to you.

As for the lateral epicondylitis situation, MUCH MUCH better compared to last weeks’ session. I’ve been compiling a small list of exercises I’ve been doing in and out of the office that does in fact relieve the situation. Even in between sets. I was far far less lazy compared to last week during the first half of the movement so the movement will not be flagged under Damage control.

Planks were for shits and giggles as were the barbell Turkish get ups.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
LG/IF (pretty much a SKD on an off-day) day, standard non-tension template. Energy intake is rough only with a range between 2,000 and 2,500. I switched to smooth peanut butter, for my dessert. So awesomesauce.

Damage Control

Notes
Wheels are still sore, wow. I’m on the 5th day since my leg session last week. Seriously, widowmakers fuck you up real good. Back, especially the upper portion and trapezius are fucking sore also, beautiful. Tricep tendon daily loading/conditioning as well as pectoral and back stretches were done over night. I’ve found some daily exercises in which I can do even in the office for the lateral epicondylitis situation and so far it is actually very promising. The dormant time overnight usually leaves my elbow stiff until I’ve done some sort of heavy lifting which relieves it but so far on my first day of compiling together a small list after some intarwebs investimagation, I’ve felt a massive improvement this morning.

Day 3 - 21/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 20min

Recovery
Late night, kind of expected. Still feeling rested. I must note that I’ve been taking some Orange Triads over the past month or so and I ran out last week. It’s a multi-V which is supposed to much stronger than your off-the-counter variants. I’ll leave the next week or two without any form of multi-V and see if there is any notable difference without them but thus far, I don’t feel any different.

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
All warmed up, these brief sessions have served me well as a warm up pre-workout workout for my afternoon sessions.

Routine - PM
Fasted (IF): 13hrs
Routine: Chest/Shoulders
Duration: 2hr 45min (60min unintended break)

5min Treadmill incline LISS warm up
Incline dumbbell press (45 degrees): 10x30kg 10x30kg 6x40kg 6x45kg 6x50kg 6x60kg 8x65kg 3x70kg 6x60kg 6x65kg 8x50kg (PB-W)
Flat bench dumbbell flye: 6x30kg 6x30kg 6x34kg 6x38kg 6x45kg 4x45kg 6x38kg
Seated barbell military press: 6xBar 6xBar 6x30kg 6x30kg 5x40kg 6x40kg (PB-W)
Dumbbell isolated side lateral raise: 6x15kg 6x19kg 6x27.5kg 6x27.5kg 6x32.5kg 7x37.5kg (PB-R)
Dumbbell reverse flye: 6x38kg 6x38kg 6x50kg 6x38kg 6x38kg 6x38kg

Notes - PM
So firstly, there was an unintended interruption from the 1hr mark of this session. My normal heavy tension lifting day in the weights room usually contains 1hr 45min in duration. I found this to be a massive disruption to momentum. Massive. I had passed on some information about CKD, IF, and my blog (my journal which does show my CKD and IF results) to another staff and was caught up for an hour talking. No big deal. I’m not going to through a tantrum like a child. It was for a good cause and I like giving, in and out of my bedroom. *Silence* Anywaaayyyy... onto the session.

It’s a ritual of mine that I start my chest/shoulder days with dips. They are probably my favourite for the chest region. They just hit my nipples that much harder when compared to some heavy pressing. But as I mentioned on Day 1 this week, I’m giving the body weight routines like chins, pulls, and dips a mini-deloading within a non-deloading phase, if that makes sense. Incline presses felt awesome. Now my PB was assisted on the get up before the first rep but I pulled 3 clean repetitions so I’ll count that. Usually my ego back in the day would not even count this, not when ANY portion of the routine was assisted. But considering this is the second time I’ve tracked incline presses this year (LULZ), I’ll let this one pass. Flyes were also pretty good although these were 27kg (13.5kg each arm) away from my PB, these were waaaay cleaner. Arm bends were minimal (within safe levels, not locked like an idiot) throughout the lift, not 45 to 90 degrees bullshit. Plus, I also concentrated on slow and controlled movements. The seated military presses were using an adjustable bench but done inside a power rack. The barbell at the starting position sat under the chin level and at times I would let the bar touch the pins to allow full range of motion. I normally do these presses on a smith machine but I think it’s time to familiarise myself with a bar for this one. And, since they are new for me, I’m marking this as a PB. I felt pretty strong with these and they did not bother my injured tricep tendon. These also prevent cheating in terms of push pressing them using the legs instead of clean controlled presses. Dumbbell isolated lateral raises were dirty at mild levels during the 27.5kg sets and at moderate levels on 32.5kg and 37.5kg, but that’s what it’s about for me and that’s how I progress, clean up the dirty number, pick another dirty number, rinse and repeat. Despite the unintended 60min interruption which started after set 3, I still managed to do OK on the remaining sets however fatigued kicked in nice and fast and was pretty evident during the reverse flyes. And since I was nearing the 3hr mark in the weights room I rushed most of the sets here with minimal rest periods in between set, hence I wasn’t about to even equal the current PB.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
A crap load of rice, chicken, Milo, choc whey, and milk. Amen.

Damage Control

Flagged - Dumbbell isolated side lateral raise - 27.5kg and onwards - mild
Flagged - Dumbbell reverse flye - throughout - mild

Notes
Back including traps are sore at moderate levels. Healing tricep tendon daily loading physio prescribed successfully conducted as well as the usual back/pectoral stretches. Waist down is all clear. The lateral epicondylitis situation flared up a few hours after yesterdays barbell snatch practice. It seems the pain has shifted. Not in addition but some previous basic functions have been relieved of the sharp resonating pain/tingle but new movements that have not been able to produce this have started to. Flagged two delt routines that were done today linking to the right lateral epicondylitis issue on it’s first instance. A 3-strike-you’re out system is in place as always, will monitor as always. Next point of action: a definitive list of exercises to be conducted on a daily basis (already work in progress). I’ll also be dropping the barbell Olympic work on my non-tension/heavy days and since I’m pretty bored with kettlebells at the moment I’ll be implementing some HIIT in sprint form with a slow progression from 75% effort towards 95% effort over this summer period. The extra vitamin D dose should get my arse even whiter than normal.

Day 4 - 22/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs 20min

Recovery
LULZ....

Routine - AM
Fasted (IF): 8hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
BAU.

Routine - PM
Fasted (IF): 13hrs
Routine: Vitamin D Goodness
Duration: 45min

5min jogging/skipping warm up, 2x around the track
10x field length sprints @ 75% 17s-20s range sprint duration + 60s walk (from one edge of field to the other)
100x tire flips (entire field length), 10 push ups every 10 flips, total: 100
100x tire flips (entire field length), 20 push ups every 10 flips, total: 200

Notes - PM
Orgasmic. I think I’m in love, AGAIN! It’s like a quickie, short but sweet. Weather was perfect and got some decent vitamin D in the process. Sprints felt great with the exception on the 10th sprint where I could feel tightness in my hamstring on the left side (same side as healing injured abdominal wall). The tire flips were by accident and there was a bunch of tires at one corner of the synthetic pitch. I grabbed the biggest one and I thought it would be fun to flip that fucker the entire field length and back. The 10 push ups every 10 flips were just for shits and giggles and trying to be creative. Upped the push up count to 20 during the next field flips and that second round felt better. I could get creative with this and perhaps bring my 24kg or even my 32kg kettlebell and add that to the mix. A prowler and chain would be good too. Hrmmm, so many fucking options to brew more awesomeness in much bigger proportions.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Non-tension template. Protein comes first as usual.

Damage Control

Notes
Pectoral soreness mild. Upper back and traps soreness mild. All clear. The lateral epicondylitis has undergone a big noticeable improvement, perhaps an approximate of 20% reduction in pain. The complete avoidance of Olympic barbell complexes this afternoon also played a big part, good signs. I could lay off them for a month or so and analyse the status then, for now the outdoor shit will keep me preoccupied. Rain or shine, I’ll keep doing these for a while. Daily tricep tendon loading and pectoral/back stretches maintained at approximately 60mins in duration.

Day 5 - 23/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs 30min

Recovery
Aaaahh....... again. Distractions.....

Routine - AM
Fasted (IF): 7hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
No change. Just the usual short pre-workout workout for my afternoon workout.

Routine - PM
Fasted (IF): 12hrs
Routine: Waist down
Duration: 2hrs 15min

5min Treadmill incline LISS warm up
Barbell deadlift (Wide stance): 3x70kg 3x70kg 3x110kg 3x150kg 1x180kg 1x200kg 0x200kg 0x200kg 1x180kg 3x150kg 5x150kg (PB-W)
Barbell back squat (ATG): 10xBar 10xBar 10x40kg 10x40kg 10x60kg 5x80kg 5x80kg 5x80kg 3x100kg 3x100kg 5x80kg 5x80kg 5x80kg 5x80kg 5x80kg
Barbell deadlift (Conventional): 5x70kg 5x110kg 4x140kg

Constipation face

Notes - PM
Not a bad session despite being very phlegmy, 2x 24hr fasts over the past 2 days (related to distraction/adjustments to social life), and also only having 11hrs of sleep (again, related and my fault...) in total over the past 48hrs. I’m fairly content with the 200kg pick up on the wide stance but I’m not proud of it as it was a little dirty. Self assessment is great because I took a video of a failed attempt after trying to replicate my first successful 200kg lift @ 73kg, so I got a video/pic taken instead on a known doable weight at 180kg (attached pic, 50% through the movement/hold). It’s a great thing indeed, gotta love technology. Squats were ATG and felt like more hard work compared to when I was doing 5x105kg repetitions. Practiced my breathing and upper body stability/strength preparation during the cool down on my third routine using conventional stance. All in all, could have done better. Not stoked about the 200kg despite the successful albeit dirty lift but it was still a nice way to end the last session for the year 2011. The first year where I wasn’t dedicated to cutting, hence the more attention to detail with strength progression as opposed to the time prior starting 2009 where body composition was the main goal.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: N/A

Notes
Just the usual template. Making adjustments on timing due to social reasons, again. Being flexible but making sure I get my energy intake in, which on a tension day is intended to be in the surplus department.

Damage Control

Notes
Chest soreness now ad moderate levels: 6/10 (increased from mild, 2/10 yesterday). Upper back and traps now on Day 5 since training them, now finally at mild soreness levels at 2/10. Bottom down is surprisingly clear after yesterday’s sprints and tyre flips, but impressed at myself that my control at re-introducing sprints considering my mild abdominal wall strain has been spot on. Which is great, because today is a mammoth day for waist down.

Weekend Outlook going Into Week 24

Training
I was provided access to a non-public gym last year, I’m not so anal this year and it would be good to take a break from the elite facilities. Training will be maintained but they’ll be more just “fun” things. Things I can do randomly and anywhere. Things that spring to mind are: how many push ups can I do in a day (aiming at 3,000+), hand stand push ups, more broxperimentals with the broceps, tricep conditional work with what I’ve got at home (moderate weight dumbbell and heavy kettlebells), etc. No logging will occur.

Nutrition
Flexible... No logging will occur.

Week 22 - Mild Cut - Deload Week 2 of 2

2011-12-11T18:52:00.001+11:00

Day 1 - 12/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 21min

Recovery
Not much sleep overnight, sufficient but a crap load of sleep occurred this weekend. Alcohol free too. This was on purpose in preparation for this week. I have three parties to attend to so I know rest/recovery might be affected. I also came into the realisation that it’s been 1 year and 13 days since I quit smoking. So not only was I an ex 100kg+ fat boy, also an ex 1 pack a day smoker (10 years). I might pick up a smoke or two every few weeks while getting plastered, but I’m sure the haters will only make a deal out of that one.

Ex 100kg+ fatty, now an ex 1 pack a day smoker
Taken 1 year and 13 days ago

Routine - AM
Fasted (IF): 11hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Great start to the day. Early morning pre-workout workout for my deloading PM workout.

Routine - PM
Fasted (IF): 16hrs
Routine: Back
Duration: 90min

5min Treadmill incline LISS warm up
Wide grip pull up (body weight): 24 10 10 10 10 10
V-bar T-row (standing on 2x 32cm blocks): 20x25kg 10x50kg 10x50kg 10x50kg 10x50kg 15x50kg
Barbell behind the back shrug: 10x70kg 10x70kg 10x120kg 10x120kg 10x120kg 15x120kg
Chin up (body weight): 20 12 10 10 10 10

Notes - PM
Deloading session was tops. Now onto the second and final week before entering a heavy phase again lasting six weeks. That might be a little tricky due to the fact that it’s a “festive” (fucking everyday should be festive.... sad fucks... to me it is....) season coming up but I’ll manage. Considering the status of my arms post broxperimentals on Saturday (see Damage Control section), and when compared to last weeks Day 1 (week 1 of 2 deloading phase), today didn’t feel like hard work at all. A few modifications were made. Pull ups and chin ups were conducted at body weight only. They were also split up apart as I noticed last week that putting these two together, the second routine of these two suffered greatly. Isolated single arm cable pull downs were also removed as they were flagged last week for flaring up my right elbow, replaced with a v-bar/grip t-rows while standing on two 32cm blocks to allow my bar travel movement. I don’t do these regularly so as part of a deloading phase, 50kg is a rough 100% estimate going by what my current seated rows, dumbbell rows, and other lifts are. The barbell behind the back shrugs were the same as last week, no change.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
The usual tension day intake today, approximately 3,000+ calories total with 75% of today’s total acting as my post workout meal. I made another batch of sweet and sour chicken after last week’s awesomeness but this time it’s a plum flavour variation. I've got three social events to attend to, adjusted a little so intake won't be counted as thoroughly throughout the week.

Upgraded my new masterpiece over the weekend:

Lots of milk
200g of natural peanut butter, no sugar no salt added
3x scoops of chocolate flavoured whey protein powder
5x tablespoon of Milo
1x 380g bag of M&Ms
2x 46g bag of Peanut butter M&Ms (Only figured out now that these existed, and area available in Canberra!)

2,000 calorie meal followed by this 4,500
calorie dessert

Yes, there's pretty much half a kilo
of M&Ms there

Sludge it up and whack it in the freezer. I added extra milk, I felt I had to because of the sheer volume of it. Freezer time was 4hrs this time. Surprisingly, my 2,000 (roughly a little more actually) calorie meal before this didn’t quite fill me up so I didn’t have to wait for long before I mouth orgasm’ed while consuming this. This dessert went to heaven, and back, then traveled between Jessica Alba's thighs, and back to me. I love eating like this and keeping my abs.

Lift heavy, eat plenty, party hard, rest heaps,
party hard, look good, feel great

I won’t be tracking calorie intake to the detail this week. As I mentioned earlier, I’ll be attending three parties that I’ve been invited to. So I didn’t cook as much food over the weekend as I normally would have. And I KNOW I’ll lean up a little. I seem to over estimate the calories from alcohol, I always adjust my real food intake on these days to accommodate a shit load of calories from alcohol and yet 9 times out of 10 I’ll look leaner the morning after. Maybe there are other factors for that too but surely I can’t be burning THAT much calories.

Damage Control

Notes
Calves are sore (high) for some reason, obviously Friday’s waist down routine wasn’t a deload’ish enough level? Biceps and forearms are moderately sore from the broxperimentals on Saturday. I might need to move my back routine mid week soon, I’m pretty sure the broxperimentals are affecting my usual Monday back day. Right elbow joint hasn’t flared up but the soreness is still evident, slow improvement. Daily loading on injured/healing right tricep tendon maintained all weekend as well as back/pectoral stretches. They average 1hr in duration per session, I’m happy with my consistency here.

Day 2 - 13/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs + 1hr 30min double sleep in

Recovery
It seems something is coming. I’m getting a sore throat every morning which has come and gone since lunch time and during my lunch time session. Not sure what it is but it seems to be affecting how I get out of bed in the morning. It could just be a sore throat, some nasty viral shit, who knows. Don’t care, it’s not the end of the world. So today, double sleep in was acquired. The usual AM routine was skipped, it was too late in the morning by the time I arrived in the office so I just went straight to the showers, LULZ. I’d decided to change things up this week training-wise along with the dietary changes due to social reasons. First move: turning today into a tension day and extending the session to 2 hours.

Routine - PM
Fasted (IF): 15hrs
Routine: Shoulders/Legs
Duration: 120min

5min Treadmill incline LISS warm up
Cable isolated lateral raise: 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg
Cable kneeling isolated reverse flye: 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg
Smith machine seated military press: 10x20kg 10x20kg 10x40kg 10x40kg 10x40kg 10x40kg 10x40kg
Partial deadlift (raised blocks - bar 1" below knee height - conventional stance): 5x70kg 5x120kg 5x120kg 5x170kg 5x200kg 3x210kg 5x170kg
Leg press: 40x100kg 30x200kg 30x200kg 30x200kg

Notes - PM
It’s a pity this is a deloading week. I would have loved to have experimented with this schedule during a standard phase where I could go all out. Switching stuff and experimenting this week and this week only. So far, the overview looks like: Monday back. Tuesday shoulders and legs. Wednesday chest and back. Thursday snatches ;) Friday legs.

Deload session was easy. Kept lifts foreign so therefore the 50% effort target were estimates only but as per my other deloading phases, repetition counts were kept high. There was an exception with the partial deadlift which were executed not on the racks but on blocks so that the bar sits roughly 1 inch below my knee. These felt surprisingly great and velocity/explosiveness were maintained majority of the time. Form was great, turned good on 210kg but not terrible. Watching Mark Rippetoe’s vids really helped with preparation. I was visualising in not picking the bar up, but pushing the ground away from me. Breathing was spot on. Effortless all in all. I got a little carried away with the leg press repetition counts and the outside portion of my thighs got very swolle (LULZ) after the 3rd set.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Treating today as a heavy tension day. No other changes. And fuck me. I love a large sized full milk cappuccino mixed with 3 scoops of chocolate protein powder and 3 tablespoons of fat overflowing Milo. Bliss!

Progasming carbgasming,caffgasming
All in one

Damage Control

Notes
Back is mildly sore. Forearms are crazy sore, not surprising because both forearms in the brachioradialis area were spasming/cramping like crazy yesterday. I was laughing like a maniac when I was at my desk yesterday, my left arm on the desk and when it spasms it’s the weirdest shit, like it’s moving on it’s own. Everything else is all clear. Right elbow joint is come and go but sometimes it feels like it’s not even evident at all. Tricep loading maintained as well as pectoral and back stretches maintained. These are still averaging 1hr per day.

Day 3 - 14/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs 20min (BUHAHAHAHAHA!!!!)

Recovery
This is fucked. I was too busy running Windows Debugging tools on my primary Windows 7 box last night followed by “testing” in an attempt to replicate various BSOD errors. Suspect source: bad driver. I didn’t allow time for the .DMP file to generate at each crash hence the extra time spent replicating the issue which did not surface after about 2 hours worth of “testing”, convenient. LULZ.

Routine - AM
Fasted (IF): 11hrs
Routine: Pectorals/Back (Minor)
Duration: 90min

5min Treadmill incline LISS warm up
Dip (body weight only): 35 20 20 20 20
Dumbbell flat bench press: 10x38kg 10x45kg 10x45kg 10x45kg 10x45kg
Bench dip: 20xBW 20xBW+25kg 15xBW+50kg 15xBW+25kg 15xBW+25kg
Dumbbell pull over: 10x22.5kg 10x27.5kg 10x27.5kg 10x27.5kg 10x27.5kg (Experimented with last set, legs locked and elevated, I call this "pull over leg hang)
Cable seated singe arm row SUPERSET Dragon flags: 10x30kg/2 10x30kg/2 10x40kg/2 10x40kg/2 10x40kg/2
Standing reverse flye SUPERSET Cable isolated low unilateral raise: 10x6kg/10x40kg 10x6kg/10x40kg 10x9kg/10x40kg

Notes - PM
Interesting session especially the amount of rest overnight. The original plan today was to wake up early and spend 2 hours during this deload phase targeting primarily the breastesses and back. Lats are still pretty tender so I kept the back routine to a minimum. I rocked up later than I had planned once again due to some viral shit coming down. I was fighting sleepiness, more so I was trying to wake up during the first 30 minutes of this session during the dips. I was chuckling at myself, it was like sleep-dipping (instead of sleep walking). Aim was to approximately exert no more than 50% effort and I felt I successfully achieved that. I’m going to add more dragon flags (slow and controlled) in my routines, I felt core strength has suffered a little since putting a stop to my kettlebell madness during my non-lifting/non-heavy days. The last set was just a time-filler and made the entire session feel really wanky, nothing new for a deloading phase in an attempt to avoid normal routines.

Nutrition
Total: Pizza, beer, beer, and beer
Protein: Pizza, beer, beer, and beer
Fat: Pizza, beer, beer, and beer
Carbohydrates: Pizza, beer, beer, and beer
Meals: Pizza, beer, beer, and beer

Notes
Not counting today for obvious reasons.

Damage Control

Notes
Only soreness is evident on my back, in particular my lats are tender to touch, interesting. Right elbow joint flared up mildly but at insignificant levels during the seated cable single arm rows. Nothing else comes to mind. Tricep tendon loading with pectoral and back stretches maintained overnight at a 1hr duration, tonight I’m not so sure. It depends on my “condition” when I get back home.

Day 4 - 15/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 25min

Recovery
Much better, significant improvement. Viral shit is still lingering but as always, I’m stronger than it.

Routine - PM
Fasted (IF): 15hrs
Routine: Barbell Snatches Practice
Duration: 60min

5min Treadmill incline LISS warm up
Barbell single arm snatch - warm up: 10xBar (5R/5L)
Barbell snatch: 5x40kg 5x40kg 5x45kg 5x50kg 5x50kg 5x50kg 5x55kg 5x55kg 5x50kg 5x50kg
Plank: 3min

Notes - PM
No usual MIIT spin session this morning. I was in no condition to drive last night so I left my car at work and had to be flexible with travel arrangements this morning.
Barbell snatch practice was excellent. Although I did not have anyone to critique form, the development throughout the session was progressive and positive. I warmed up accordingly as well as took my time stretching at the catch position with both arms locked and extended slightly passed my center point with a wooden stick (?). Sets 7 and 8 really aggravated my right elbow joint. I realised that I was becoming too lazy, way too fucking lazy with this movement. My prep work has improved but somewhere in between where the bar travels from the ground and as I get under it just before the lock out, my arms are too relaxed. I found that if I kept my arms tight, lats tight, chest more proud and arse sexier, that I prevented this and in totality of the movement, it actually felt 1,000x better! I’m not sure if I’m doing the right thing but it felt good. More research will be done, as usual. Fucking nerd.
The plank was a first (not just part of a routine), my quads felt more sore here, not my core. Fucking weird.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
I managed to get some good old tap water and some real food in me late last night. Despite the good alcohol-free stint, no hangovers were experienced this morning after yesterday which I treated as a warm up. Today’s is just another rough number, food always vary but I try and aim at my targets energy intake and macro wise. Tomorrow will be another day of no tracking as well as Saturday.

Damage Control

Flagged - Barbell snatches - Set 7 and 8 - Right elbow joint

Notes
Core is absolutely sore from yesterday’s dragon flags. It’s a similar soreness that affects my core after a night of intense senseless sexy time. DOMS initiated nicely but at mild levels yesterday evening on glutes and hamstrings. Those leg press at high repetition counts as long as the feet are positioned accordingly, do wonders. Tricep tendon loading was not maintained yesterday nor did the pectoral/back stretching however the impact of not doing so isn’t so critical considering they were being loaded during yesterday’s AM routine.
Right elbow flared up due to laziness during the barbell snatches (I’m trying to concentrate here....). I’ll research some online community forums on the topic on various lifting/power lifting forums. I know the snatches aren’t the source of this elbow issue, it came from my lack of form (and later discovered, flexibility) during barbell cleans but it is sensitive enough that if I slack off during the snatches, it flares up.
My current self assessment on the source/root problem. Replication of pain during the following:
Arm bent 90 degrees during clenching fist, ie. holding an object tightly or preparing my fist to fist your mother
Arm relaxed whilst palm facing any direction bending with slight clenching, most evident at the 90 degree mark
When carrying an object on the arm that requires gripping, pain amplified when attempting to raise this object, nearly like curling whether conventional or hammer type

Next point of action: Research and possibly start cold/ice application. It is clear that whatever the mechanics (as simple as it sounds I’m sure there’s a shit load more behind the concept) of clinching/gripping is required, that whatever is required, something in this action is the source of the problem.

Day 5 - 16/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery
Great. Had a later night than usual but still acquired 7hrs+ rest.

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Nice and easy, minor sweat fest on the 15th minute mark.

Routine - PM
Fasted (IF): 14hrs 30min
Routine: Waist and below
Duration: 90min

5min Treadmill incline LISS
Barbell box squat (parallel with a 35cm box): 10xBar 10xBar 20x40kg 10x60kg 10x60kg 30x60kg 20x60kg 20x60kg 10x60kg 10x60kg
Barbell halting deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 5x150kg 5x150kg 5x150kg 5x110kg 5x110kg 5x110kg
Leg press machine calf raise: 30x100kg 30x200kg

Notes - PM
The lateral epicondylitis (see Damage control) issue seems to be A LOT more relieved after today’s session. The pain is still there but it isn’t as severe. I can actually pick up a 1kg+ tub of BCAA with ease. Anyway, the session was tops. This marks my final deloading day for this week, week 2 of 2. The target was an estimate of 50% effort at higher repetition count. The exception was the halting deadlift in which effort was slightly higher but I used a normal repetition range. I would have liked to put more time with the leg press machine calf raise but I did not want to exceed the 90min mark, especially not for a deloading session. I’m feeling refreshed already towards the end of this week. Halting deadlifts are going great and these were done at the conventional stance where my heels were about 6 inches apart and the toes at around 12 inches apart, slight outward facing position but close together. Form was great and preparation work per rep were done with patience. It was a ground-push-pause-lower-bar affair, controlled and breathing was spot on.

One other thing. There was a track and field athlete in the gym today who appears to be going through a photo shoot through various exercises. Two words. Fucking inspirational. She has, probably the best body I’ve ever seen on anyone, in person and up close. It wasn’t just beautiful, perfect, but it from looking at her body I KNEW she is a great athlete. I was chatting to another athlete how I felt about it, I AM absolutely and truly inspired. Perfection. Beautiful. Strength. Unimaginable beauty. Naturally gifted. FUCK, I could go on all fucking day on this! Google Melissa Breen.

Nutrition
Total: N/A
Protein: N/A
Fat: N/A
Carbohydrates: N/A
Meals: N/A

Notes
Composition is in control, hovering and unmoved at 73kg. I can’t conclude on strength at this point since the past two weeks have been spent deloading but I’m feeling great. Not counting today, just like Wednesday. Source of protein will most likely come from a slab of steak or three. Wednesday was a warm for tonight. Tonight will be a warm up for tomorrow. My liver isn’t going through a deloading phase this week, that’s for fucking sure.

Damage Control

Notes
Core is still sexy time sore. Mild DOMS on waist down has been all clear since yesterday afternoon. Tricep tendon loading has been completed but pectoral and back stretches will not be conducted. I followed up with more research as intended in regards to my elbow pain generated primarily by clenching my fist and it seems clear that I have a tendonitis type injury. I have consulted with an internal contact who deals with our country’s elites who has assisted me this morning (FUCKING LOVE THIS PLACE, it’s amazing what help you receive simply by helping others’ just because without any expectations) and I may have lateral epicondylitis, exciting. Really, I think it is, yes I’m weird. Several tests were conducted this morning but one thing is clear, the source of the pain has been pin pointed as well as we do have more than an idea (thanks for my anal way of logging things fitness related) of what generates and how to replicate the pain. A strong elastic tape (forgot the name) has been applied from wrist to elbow (top side) whilst wrist was at a deload/unload position (wrist extended upwards) and I will be leaving this on for the rest of the day. From here on in, until recovery is evident, I will generate and continually add to a list of basic functions that aggravate the elbow with a pain rating from 0-10. So here’s the list:

Tendonitis Troubleshooting List - Pain Rating out of 10

Picking up a jug of water, arms stretched or not - 10/10
Reaching out at an object from a bent to a lock (as much as possible) position with fingers open (like as if I’m to grope your arse), but not not as evident when fist is clenched (relaxed) - 8/10
Picking up an upright dumbbell at ANY weight (3kg is BARELY unmanageable) at the large end (similar circumference to a water bottle/jug), but picking it up at the bar is doable at a MUCH heavier weight but pain is evident - 10/10
Reaching down a washing machine picking up wet clothes - 8/10
Dumbbell hammer curl, holding position at 90 degrees - 7/10
Arm at 90 degrees, regardless of palm direction, clenching fist tightly - 8/10
Arm stretched outwards with palm facing down, then moving palm to face forward - 10/10
Picking up a 1kg+ tub of BCAA from the ground - 9/10

It’s been recommended that I still continue load as complete passive rest will most likely worsen the situation. I also gather that this is to also ensure I strengthen the area surrounding the pain. The list above will be continually worked on at an elite level and as it builds up, part of the troubleshooting is to cross off the list during the recovery phase to measure and benchmark treatment methods.

Viral throat/sinus challenge is starting to ease away, which explains the uninterrupted and more solid rest periods over the past two nights. Good shit.

Weekend Outlook going Into Week 23

Training
Broxperimentals and shoulder conditioning will be maintained. Maybe an ab work or ten from various things, we’ll see, not planning anything. I’m just going against the flow, to go with my own flow, if that makes any sense.

Nutrition
Flexible. ‘Nuff said.

Week 21 - Mild Cut - Deload Week 1 of 2

2011-12-04T20:41:00.001+11:00

Day 1 - 05/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs 30min

Recovery
Sufficient but broken. I was watching some Gundam and fell asleep. Woke up at midnight’ish, did more nerdy things then went back to bed. Caught up on sleep this weekend and backed out of any social invites due to the fact sleep was fairly disrupted all week last week. I simply could not sleep in Sydney this time around. My last visit a little more than a year ago I faced no sleep issues.

Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
My first early morning MIIT fix in over a week! This is how I like to start my working day, a nice brief and short pre-workout workout for my PM workout.

Routine - PM
Fasted (IF): 15hrs
Routine: Back
Duration: 90min

5min Treadmill incline LISS warm up
Wide grip pull up: 20xBW 10xBW+10kg 10xBW+10kg 5xBW+20kg 4xBW+20kg 10xBW
Chin up: 12xBW 10xBW+10kg 10xBW+10kg 5xBW+20kg 5xBW+20kg 10xBW
Barbell bent over row: 10xBar 10xBar 10x60kg 10x60kg 10x60kg 10x60kg
Cable isolated straight-arm pull down: 10x20kg 10x20kg 10x30kg 8x40kg 10x30kg 10x30kg
Barbell behind the back shrug: 10x70kg 10x70kg 10x120kg 10x120kg 10x120kg 10x120kg

Notes - PM
Finally! A deloading phase begins after unintentionally going through 8 weeks of heavy training with the 8th being a nice shock to the body. This session felt like hard work. I’m not surprised either since 1. I did just manage to go through 8 weeks of heavy lifting and 2. I just came out of a heavy/shock/experimental kind of training kind of week last week. I did note that last week sent me the sorest I’ve ever been, from head to toe, ever. This was a last minute rush routine as far as set up is concerned and my main objectives for the next two weeks are to steer clear from my normal routines I would normally perform on my heavy days and aim for approximately 50% 1RM load at higher repetitions.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Well, I’m back to my usual non-consistent and somewhat flexible routine. Last week away was the longest I haven’t tracked calories in a while and as far as what the scales show in numbers are concerned, there are no changes there unless one is silly enough to consider 100g of gain in a week anything significant. I’ve attached a relaxed back shot I had taken this weekend after my return and when comparing it to my next latest back shot, it seems my back has either gone wider or my waist has gone smaller. I know my waist hasn’t changed and I’ve been hovering around a 31” waist lately so my back has definitely widened up a little. good signs. It’s a nice change without a change in the scales.

I’ve got a new masterpiece but I leave it as my post workout dessert on top of my 2.5cups of uncooked rice (equates to more than 1kg when cooked), 600g of chicken cooked in whatever dish, then my new dessert: MOAR ORGASMIC than ever before! It roughly consists of the following:

750ml of milk
200g of natural peanut butter, no sugar no salt added
3 scoops of chocolate flavoured whey protein powder
5 tablespoon of Milo
a bag of mini M&Ms

Mix everything into a thick sludge while adding splashes of milk for desired thickness as to not make it runny initially. Then whack it in the freezer for 3 hours or so. In the process, the M&Ms melt a little so the powers of the choc from whey, Milo, and M&Ms fuse and combine their powers for an orgasmic experience. Level of recommendation: Fuckin’ DOOOOEEET! And this weeks dish: probably the best sweet and sour chicken I’ve ever made. BOOOYAH!

Damage Control

Flagged - Cable isolated straight-arm pull down, right elbow joint in 4th set

Notes
All clear. Daily loading on healing injured right tricep tendon not maintained last night but was maintained all weekend. I’ve added some back stretches with a half circle foam that I acquired from Heaven Health (or Health Heaven) based on recommendations from the lovely people there who provided me with nearly a week long of daily sports massage during the business trip. I’ve also added some stretches for my pectorals to correct some apparent issues with my back, or preventative I might add. From looking at diagrams, it seems the C area’s of my spine aren’t arching enough or are too far forward. So in addition to the stretches, I’ve also made a conscious change of ensuring correct posture during nerding it up at the office or at home, and it makes sense since I do slouch a little when I’m in front of the computer screen which takes up to 11 hours of my day each day. I’m excited about this because I think this will also help me with my squats. Wrists feel fine after the flare up on Monday last week. Left ankle at around 75% recovered but right all OK. Right elbow joint flared up today during the 4th set of the cable single arm pull downs, flagged for complete avoidance until complete recovery. Abdominal wall strain is still evident so there will be no OzTag games for this year at least. Froggy style aggravates it, doggies doesn’t so it’s like I have to do a froggy/doggy style hybrid. It’s good, it’s like a quad stretch routine. As far as soreness is concerned, all clear and I’m ready for action.

Day 2 - 06/12/2011

Motivation Level: High
Energy Levels: Low AM, High PM
Sleep: 7hrs 45min

Recovery
Feeling very slow this morning, sleep was solid this time. Not sure why, maybe 8 straight weeks of lifting is taking it’s toll and despite catching up on rest and entering a deloading phase there’s a delayed effect.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Maintained intensity, just the usual morning workout pre-workout for my PM workout.

Routine - PM
IF: 16hrs
Routine: Kettlebell Love
Duration: 80min

16kg Single arm kettlebell swing - Warm up: 120 (20R/20L x3, snatch to windmill with 2nd 24kg kettlebell on pick up)
20kg Barbell Turkish Get Up Windmill transition with 2nd 16kg kettlebell on pick up - 1R/1L
24kg Single arm kettlebell swing: 100 (20R/20L x2 + 10R/10L x1) 100 (20R/20L x2 + 10R/10L x1)
16kg Single arm kettlebell snatch: 70 (20R/20L x1 + 10R/10L x1 + 5R/5L x1)
16kg Kettlebell Turkish get up: 10 (5R/5L x1)
20kg Barbell Turkish get up: 8 (4R/4L x1)
30kg Barbell Turkish get up: 2 (1R/1L x1)
24kg Kettlebell Turkish get up: 4 (2R/2L x1)
40kg Barbell Turkish get up: 1 (1R/0L x1)

Notes - PM
Top session, especially considering the very slow morning. I tweeted at 11AM this morning saying that I was finally beginning to wake up. I’ve been yawning and fighting sleepiness all morning. The 9:30AM 6-shot long black the nice girl at the cafe makes specially for me has taken an hour and a half to kick in. On top of this, a couple of sick individual females who have been sending dirty emails all week have also proven to be a nice challenge in terms of concentration. Things of discussion were my ejaculation behavior and characteristics. And how I should use a splint for my “banana” penis that bends slightly to straighten it up. The list goes on.

The session was great despite taking a full week break from kettlebells. Always trying to be intelligent about my approach, I tweaked some sets and repetition counts which payed off. I increased the rep count of my warm up to 120 kettlebell swings and maintained a shorter 24kg kettlebell working sets of 2x 100 consecutive swings and really did not cool down but instead elevated my transition by doing 70 consecutive snatches before moving towards my beloved Turkish get ups. The result: finally achieving a PB on my second attempt (first was two weeks ago) of a 40kg barbell Turkish get up. I am proud, stoked! I feel a barbell Turkish get up is a fair bit more challenging than when conducted with a kettlebell. For instance, a 24kg kettlebell Turkish get up feels easier than a 20kg Olympic barbell Turkish get up. It’s a balancing act throughout with the 8 primary moves/sequences of moves for the way I do them. The barbell requires a lot more concentration energy, make one false move and I could be heat-butting that barbell. But today I pulled it off like a FUCKING BOSS. At 73kg, a 40kg Olympic barbell Turkish get up is a feat and the next milestone is to replicate this on my left. I attempted the left by I held the bar for too long at the initial position due to balancing difficulties and I’d wasted too much energy already in order to be able to successfully complete the entire movement. I bailed out since my session was already a lot more extended than I had planned taking away some new lessons. Like a boss motherfucker!

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Lean meat, lots of peanut butter, green fibrous veggies, and oily sauces.

Damage Control

Notes
Soreness not evident. Healing injured right tricep tendon daily physio loading maintained. Back and chest stretches maintained.

Day 3 - 07/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs + 1hr sleep in, LULZ

Recovery
Still not bad including the sleep in. Overall, so far so good since returning from my Sydney week long work-related trip on Friday evening. The Sydney trip really fucked up rest/recovery but I fared pretty well considering I had trained 8 weeks straight without deloading, crappy rest, and experimental training with 4 straight days of heavy sessions that lasted at least 2 hours in duration. I rested the night before last pretty well but felt pretty slow as I noted in yesterdays (Day 2) entry but today, with the 5hrs + 1hrs sleep in, the slowness is not one bit evident.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Catching up, slowly intensifying these brief and early morning pre-workout workouts for my afternoon workouts.

Routine - PM
Fasted (IF): 16hrs
Routine: Breastesses/Shoulders
Duration: 105min

5min Treadmill incline LISS warm up
Decline push up: 10 10 60 40 40 50
Dumbbell flat bench press: 10x30kg 10x38kg 10x38kg 10x40kg 10x40kg 10x40kg
Cable isolated unilateral cable low flye: 10x4.5kg 10x4.5kg 10x6kg 10x6kg 10x6kg 10x6kg
Cable isolated lateral raise: 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg
Cable standing reverse flye/butterfly: 10x6kg 10x6kg 10x12kg 10x9kg 10x9kg 10x9kg
Barbell upright row: 10x20kg (Flagged - Right elbow joint)
Dumbbell standing isolated military press: 10x15kg 10x10kg 10x10kg 10x10kg 10x10kg 10x10kg

Notes - PM
Time, I got a little carried away. Routines, most are pretty wanky. Deloading week 1 of 2, today targeting chest and shoulders with no more than an estimated 50% load with a higher repetition count, for today’s exercise, 10. Another aim during these deloading phases are to completely avoid my normal heavy active (I cycle routines every now and then) routines, which is why I got wanky ones. With the exception of the flat bench press, I intend to return to my non-deloading phase in a week and half with inclines. Everything felt great but I flagged the barbell upright rows which started triggering/flaring up the right elbow joint, stopped immediately replaced by some light weight isolated standing dumbbell military presses.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Today’s intake will be approximates only as I won’t be cooking nor will I be dining in my own premises tonight.... My 2,000 calorie lunch (my post workout meal) is a given though which consists around 900g of cooked fragrant Jasmine rice and 400g of sweet and sour chicken followed by 3 scoops of chocolate whey protein powder, 3 overflowing mountainous soup spoon full of Milo, and about 750ml of milk.

Damage Control

Flagged - Barbell upright row - Right elbow joint

Notes
All clear, nothing sore. Right elbow joint, left ankle, and mild abdominal wall strain are all slooooooowly getting there. I’ve been very disciplined with stretches that I’ve been prescribed and on top of my daily tricep loading for my healing right tricep tendon I now also go through a series of pectoral and back stretches. Stretch and conditioning appears to now take me 45min in total. The pectoral and back stretches I’ve been advised to do are so relaxing it makes me want to sleep, LULZ. I have plans very soon to include some stretches for waist down in particular quadriceps and hammies as well as some core conditioning (specifically for my mild abdominal wall strain). I’ve also been a noticeable change in posture outside of the gym in particular during IT nerding times at work and BF3’ing it up at home and whatnot. As well as generally when I move around, etc.

Day 4 - 08/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs + 1hrs 30min sleep in

Recovery
We’ve got a near replica of Day 2 today, slow morning. Rest was sufficient and that 1hr 30min sleep in took me by surprise. The improvement is that energy hasn’t degraded.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Breakfast.

Routine - PM
IF: 16hrs
Routine: Random shit

Duration: 60min
Barbell push press: 20xbar 15x40kg 15x40kg 15x40kg 15x40kg
Barbell one arm snatch: 10xBar 10xBar 5x30kg
Barbell snatch: 10x40kg 10x40kg

Notes - PM
A nice easy non-tension day. I’m starting to get bored with kettlebell training so I’ll give them a break for now. Starting snatches, something I did briefly (like a week? LULZ) pursue at one stage a while ago and i’m not exactly sure why I stopped. Since clean & jerks are out of the picture, which I did progress with pretty well starting at 40kg towards body-weight levels in a period of a few weeks, I’ll put snatches back where it left off. Fortunately coach L was present to provide me some tips and it was quite encouraging knowing that evident improvements were seen on the spot. From now on, off days will be grinding out snatches (that really could have another meaning right....?). Mini-milestone: Progress to body weight at approximately 73kg-75kg. Oh and before I forget, I have been practicing in properly executing a “Human Flag”.^_^

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Lean meat, lots of peanut butter, green fibrous veggies, and oily sauces. Intake range has been between 2,000 and 2,800, I’ve been upping the peanut butter content lately, LULZ.

Damage Control

Notes
Zero soreness as one would expect from a deloading week. Daily loading for healing injured right tricep tendon maintained as well as the pectoral and back stretches/routines prescribed. I’ve been really responsible, disciplined, and consistent with this.

Day 5 - 09/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs

Recovery
Not so sufficient, but still feeling tops. It’s amazing what a solid 5hrs of fucked up sleep in an entire week (Sydney trip last week) can do. It’s good that I’m deloading this week, and I should be a fair bit more fresher next week, my final week of deloading.

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Solid start to the day. Easy, brief, and simple.

Routine - PM
Fasted (IF): 14hrs
Routine: Waist and below
Duration: 105min

5min Treadmill incline LISS warm up
Barbell halting deadlift: 15x70kg 10x70kg 10x110kg 5x140kg 5x140kg 5x140kg 10x110kg 15x70kg
Barbell box squat: 10xBar 10xBar 10xBar 10xBar 10xBar 10xBar 10xBar 10xBar
Glute ham raise: 15 20 25 30 5
Seated calf raise: 10x50kg 15x50kg 15x50kg 15x50kg 15x50kg

Notes - PM
Final tension day for week 1 of 2 of the deloading phase. This session felt more effective in addressing some sticking points with my deadlift and especially going back to square one with back squats. Coach J had assisted me with critiquing my form on the halting deadlift, where I may have only slacked off with form on the final repetition on the 6th set. The halting deadlifts are completely new. I got the idea from a video of a rack pull video with Mark Rippetoe in it and I figured why not do the first half of the movement to only realise there was a term for this, halting deadlifts. Conventional stance was employed, with lots of lats used, felt extremely solid and tight (in a good way). This will be a keeper for next weeks Day 5 routine for sure. Box squats are also completely new. With 168cm of vertical height, a 35cm box provided a parallel level squat. Coach J also assisted with form critique. I stuck with the bar, I had balancing issues and the movement felt very foreign. Will be including this on a regular basis with a 5kg - 10kg increment per week. These were done at arse tapping, light tap and not a solid tap or a complete sit down due to preventative lower end relaxation which can sometimes apply unnecessary and unsafe load to the back/spine. Coach J’s recommendation. She’s a fucking champion. GHRs, a new one again. I thought I was doing well, they felt like back raises with extreme load on hammies, lower back, and core. Then once again I asked for assistance from Coach J, showed me the right form, then I was limited to 5 reps. LMFAO! Seated calf raise was just to complete the equation for a “waist and below” theme.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Just the usual heavy tension day template, despite at deloading levels, I have not adjusted nutrition. These are always rough and are always to be guaranteed between 500 - 1000 calories more than what I enter down. Have had opportunities to get plastered this weekend (as well as last) but I’m feeling like a shift is currently in progress and I’m enjoying the current alcohol free stint I’m having at the moment. It’ll break out soon though and flexibility, I find, is always a crucial part of progress, a plateau’s enemy. The festive season is fast approaching, and the unusually cold summer start (first in Canberra’s history in 30 years) is about to end. That means more of what I love: beach, sand, sun, and lots of alcomaholz.

Damage Control

Notes
Soreness: clear. Left wrist mildly sore from a small accident with barbell snatches yesterday, but minor. Left ankle still mildly sore from front squat grinding. Right elbow joint tingle frequency are now getting reduced. Minor, and I’ve been very disciplined and responsible this week. Healing right tricep tendon loading maintained as per usual as well as prescribed pectoral and back stretches.

Weekend Outlook going Into Week 22

Training
Shoulder/tricep conditioning will be maintained at deloading levels whilst broxperimentals will also continue on Saturday. The remaining of the time will be spent as complete passive rest periods. Week 2 of 2 of deloading awaits next week.

Nutrition
IF maintained, and flexibility applied as usual. Purposely keeping it alcohol free to continue a positive momentum towards catching up from Sydney last week. No changes nutritionally and maintaining a mild cut which when taking activity into the equation, the average of daily energy intake equates to approximately 3,100 calories.

Week 20 - Mild Cut - Out Of Whack...

2011-11-28T23:24:00.001+11:00

Day 1 - 28/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs

Recovery
This was not intentional, I had to be up at 4AM due to an early flight. I’d slept a crap load over the weekend, probably a good 10hrs on Friday evening and another 10hrs on Saturday, so ‘sall good.

Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min

Wide grip pull up: 18 12 10 10 10
Barbell front squat: 10xbar 4x60kg 6x60kg 6x60kg 6x60kg
Incline dumbbell press (45 degrees): 15x30kg 10x40kg 8x52kg 6x60kg 6x60kg (PB-W)
Incline dumbbell flye: (45 degrees): 8x28kg 8x40kg 8x48kg 5x52kg 6x48kg
Dumbbell pull over: 6x24kg 6x40kg 4x50kg 4x45kg 6x40kg
Barbell deadlift (conventional stance): 6x60kg 6x100kg 6x140kg 3x170kg
Weird-arse "hammer" machine piece of shit (equivalent to hex bar): 16x60kg 20x60kg 20x60kg
Cable row: 8x30kg 8x50kg 6x70kg 6x100kg 6x100kg (machine max, LULZ)

Notes - PM
Interesting random session. The goal was just to test the waters and familiarize myself with a gym. Firstly, it’s convenient. I called up about three gyms that were closest to the training facility here in Sydney CBD and went to an “Anytime Fitness” gym, they are a 24hrs joint AND, literally the closest one from the training facility with only 40 steps away (yes, I counted) from the entrance of the training’s entrance, they are on the same block and in the same building. Every other gym I’ve called charged anywhere between $20 to $25 per casual session, so I’m looking at at least four days worth and that’s $100, silly. I dropped by Anytime Fitness and the super hot lass I spoke to only charged me $60 not only for the entire week but actually added a few days extra (maybe she wants me to stay the weekend... LULZ). Not only that, non-members and casual visitors aren’t supposed to get an access card that allows members to access the gym 24/7, and Miss Hotness gave me one. I love it. The other thing is that, this gym is, without discrediting it, an absolute piece of fucking shit compared to my non-public work one. BUT, I’m not there to impress, so even if I had to go down a building construction to lift bricks and steel, I’d fucking do it. I just want tension. Although even though there are hot lasses at my work gym, they are elite and inspirational. But I do appreciate the eye candy public gyms have to offer, and I’ve been going “FUCK ME DEAD!” all fucking day, this city is full of them! I LOVE IT! One of my biggest turn-ons, fit lasses wearing suits and since there are no shortages of tall buildings littered with offices in this city, they are fucking everywhere! There was this one chick who kept staring at me today, and for an entire 45 minutes, she trained next to me, right in my fucking face doing moves and they were pretty LULZ material. Don’t get me wrong, if I wanted to sarge in the gym I don’t think I’d break in the muscles and if this girl (she wasn’t a bad looker either) simply wanted me to make a move so she can suck my egg roll, I would. But fuck, if you see me training seriously and not taking notice, please take the message and get the fuck out of my face. Ok, onto the training session.

Wide grip pull ups felt fine, was a weird set up and it was a lot wider than what I’m used to. Plus, I’m used to grabbing cold steel which is not as thick as the plastic’y shit these bars were covered in. The front squats fucked me up. I couldn’t see a squat rack at the time so I just proceeded to hang clean the weight before front squatting it. Not cool for the elbow joint which flared majorly. And since then it’s fucking painful to lock my arms up, but this is separate from the healing injured right tricep tendon, thankfully. No more fucking hang cleans. The incline dumbbell press felt fine, right tricep tendon not affected. I’m just looking at my PB table now and I just realised that I’ve never recorded them so I’ll make these my PB for now. Incline flyes felt fine and were actually stronger. The pull overs also were very strong and are pretty close to my PB, only 2kg away. The good thing is that they are a flagged routine for my right tricep tendon, but today, all good. All in all the chest routines were surprising. This is because yesterday I did my usual Sunday multi-tasking man-wife (cooking, cleaning up, and packing for my Sydney trip) plus routine in which I did 610 push ups while superset’ing 530 crunches (3x10 eccentric push ups for my tricep tendon physio daily loading + 10x50, 2x40 and 9x50 + 2x40 crunches, which are less in sets because I decided to add them mid way through), for shits and giggles. Deadlifts were conventional stance and I didn’t want to make any PBs, they are pretty taxing to the body and shouldn’t be abused. Some brocep was using the squat rack so I used this weird arse “hammer” machine and they closely resemble a hex bar deadlift, I was wanting to do more back squats. They got me sweating like a pig. The cable row was strong as usual, couldn’t really go any higher since I maxed out the equipment, LULZ.

This session was funny. People stared, including that creepy girl. When I did my wide grip pull ups, people stared. When I was doing my front squats, it’s as if nobody in there has seen anyone do them before, or maybe it was my depth. It’s like WTF faces were everywhere. I was being looked at (probably with envy) by some roided brocep watery as fuck that spent too much time in a tanning salon who looked liked he weighted twice as me, some massive gorilla, during my entire chest portion of my session. Is it because my veins were fucking popping out like crazy from shoulders to finger? I don’t know. Don’t these roided gorillas max this shit out? Anyway, not sure what I’ll be doing tomorrow but I’ll just use what’s available. Public gym as I’d expect are always busy, and I just had to get creative and use what was available. Otherwise I’d be wasting time waiting for equipments and benches to become free for use. Brocep land was entertaining, but I really enjoyed the eye candy and had spent a lot of energy forcing myself to zone out while the broceps were too busy brocurling in front of the mirrors.

I’ll do my best to continue posting these logs. But I want to visit King’s Cross at least once while I’m here and when I do I’ll probably do a delayed post on that day. Don’t hate, I enjoy and appreciate the art and beauty of the adult entertainment.

Nutrition
Total: No idea
Protein: No idea, probably insufficient
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1

Notes
Training kept me pretty occupied, which is best for employing an IF protocol so one meal was just right. I wasn’t even THAT hungry when I ordered my meal tonight. But, I’m dedicating this week as a seafood week. Dinner consisted of sword fish, barramundi (yes, I ordered two mains...) a salad, and grilled asparagus (Japanese style...). It was pretty lavish. The seafood week is only appropriate as I was right next to the water with the Sydney Harbour Bridge and the Opera house in my view. Amen.

Damage Control

Flagged: Hang cleans pre-front squat - Right elbow joint

Notes
The chest routines were added purposely so I don’t have to do any tricep tendon loading on my injured and healing right tricep tendon. Not fucking touching hang cleans for a while now, promise.

Day 2 - 29/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs

Recovery
It took me a while to get to sleep last night, sleep was very broken up in pieces but a coffee fixed me up good. I love Sydney for it’s coffee, they’re everywhere and most places are pretty decent.

Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min

Seated leg press: 20x100kg 10x200kg
Barbell back squat: 10xbar 10xbar 6x60kg 6x60kg 6x60kg 6x60kg 6x90kg 6x90kg 6x90kg 6x90kg 6x90kg 3x100kg 2x100kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg
Dumbbell row: 6x34kg 6x34kg 6x34kg 6x44kg 6x44kg 6x44kg 6x52.5kg 6x55kg 6x55kg 6x55kg 6x55kg
Machine leg extension: 15x40kg 6x54kg 8x82kg 6x110kg 6x124kg 6x124kg 4x143kg 4x143kg 2x143kg (PB-W, machine max, LULZ)
Dip: 32 20 17 15

Notes - PM
It’s been pretty obvious that I’ve been extending my routines. Only because I’m not getting my usual short and early morning MIIT endorphin fix. Today’s session has been pretty good and surprising. The creepy chic was back, she got the message though, LULZ. But there’s another, NOW I’d like to eat her European flavoured taco that’s for sure, but I never sarge in the gym and I’ve never done day game, only night game. And I haven’t sarged for a while, not sure why, just haven’t been in the mood to. And there were less stares today, but not completely. They were evident during the rows, leg extension, and dips. There were lots of LULZ moments but I’m no way judging anyone, that’s not me. Just certain things I find humorous. One, there was this big arse gorilla, impressive top end, but watery as fuck, sorry dude. Number one LULZ, he has the tiniest fucking legs I’ve ever seen, especially calves. Number two LULZ, from Mr. Gorilla again. In three occasions he was doing stage poses. All of which were side chest poses. Fucking hilarious, I’ve NEVER seen anything like it! Number three and final LULZ moment, some bros doing brocep brocurls at the squat rack, LMFAO. Anyway, moving on!

I wanted to start off with the squat, and do a fucking crap load of it. But bros were too busy doing bicep curlz at the rack. So, I warmed up with some leg presses. I was watching the only squat rack in the gym like a ninja that I am and as soon as I saw it became free, I immediately stopped the leg presses and headed straight to the squat rack. I believe I did the fitness world some good as soon as I got there. Why? Because I hugged that area for nearly an entire hour, preventing any further LULZ moments saving these brocep curling bros from misusing this equipment. The squats felt great, 100kg felt weird but I was more than content that I haven’t really lost strength. I’ve never done 20 sets worth before but FUCK ME DEAD it felt great! My aim from there was to do some lats/back/arm work and the dumbbell rows are perfect for this. 55kg dumbbells were the heaviest in the gym, 5kg less than the usual gym I use. It got the job done though. Since my waist down area was cooled down a little, I wanted to smash them again and in particular the quads, leg extensions time. Another surprise here was that this machine had a heavier load than my usual gym, and I got another PB maxing out the machine once again, nice. I was nearing the 2hr mark and rushed through the dips. It complimented the entire session as I covered what I believe to be the major body parts. Legs, arms, chest, and back. Not many routines done, but a decent load. Simple is less, less is more.

Nutrition
Total: No idea
Protein: No idea, probably at maintenance or mildly at surplus levels
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1

Notes
I think I’m in ketosis now. I don’t feel or haven’t felt the keto brain fog in a while. I’m used to it now after at least a solid year of being in keto with minimal carb loading (maybe 4x over a 12 month period at some stage). But I can smell it in my urine, it’s another indicator for being in ketosis. A strong but weird smell. Fortunately I don’t get keto breath, LULZ. Intermittent fasting is great, never felt hungry throughout today. I went and hunted for a restaurant at the harbour side again and rushed my decision into going into this Chinese joint. But still, I had seafood as intended AND, I ate by the water once again with the Opera house in view and just beside the bridge. It was funny because the waiter couldn’t stop staring at me and I just kept chuckling. He was either staring because I’m Asian and I could barely use the fucking chopsticks or because I had nearly just finished cleaning up all the fucking food I ordered. Food was sensational. I ordered a coral trout dish, pan fried stuffed with prawn mince and broccoli. The other dish was a work fried pork with some weird veggies. I wasn’t even full after this. In fact, after grabbing a cappuccino afterwards, I picked up some calorie dense food. 4x McChicken wings, 6x McChicken nuggets, 1 bag of pistachios, a bag of macadamias, and I JUST HAD TO TRY the Coke Zero Cherry. It was awesomesauce!

Best fucking meal ever! Coral trout,
one of my favourites! AND stuffed
with prawn mince!

2nd main meal, yes. IF FTW!

Was still hungry, just finishing off. ^_^

Damage Control

Notes
Nothing sore apart from chest and triceps. I’ve been purposely adding chest routines as part of my daily physio right tricep tendon loading which fortunately haven’t flared up. My right elbow joint has improved but is still painful on lock out. I’ve been stretching this throughout the day.

Day 3 - 30/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs 50min

Recovery
I think the late night coffees I’ve been affecting my sleep. After my SCCM training sessions, I hit the gym for 2hrs and by the time I’ve had my NOM NOMs which is around 9ish, I love to grab a coffee on my back to the hotel, as well as some munchies. One more night after tonight, and I shall be back to my routine.

Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min

Pull up: 18 10 10 10 10 9
Barbell front squat: 10xbar 10xbar 6x40kg 6x40kg 3x60kg 3x60kg
Barbell shrug: 6x60kg 6x100kg 6x140kg 6x160kg 6x160kg 6x160kg
Barbell deadlift: 6x100kg 6x100kg 4x140kg 2x160kg 4x140kg 6x100kg
Cable row seated: 10x40kg (platicy shit)
Leg press: 8x80kg 8x160kg 6x200kg 6x240kg 6x280kg 6x320kg 3x340kg
Pull row: 8x40kg 10x40kg 6x80kg 6x120kg 6x120kg 6x120kg
Dip: 20 15 15 15 15

Notes - PM
So I tried this gym out today, Virgin Active. It was like luxury compared to Anytime Fitness. The price for a casual visit also reflects this. I mean the place is awesome, much more machines but that doesn’t mean anything. I was even impressed with the change rooms. They had rooms for pilates, classes, TRX areas, spin rooms, and other fancy places, and a decent looking coffee shop that sold hot food just in case you wanted to throw away the energy you’ve burnt training and putting it back in by stuffing your face with meat pies and stuff. This place was recommended to me by this hot petite muscly lass who gave me the best sports massage treatment this afternoon which I’ll go for again tomorrow. I did get a discount anyway, girls are so nice sometimes. The weird thing is that, the new shit puts me off. The equipment at Anytime Fitness is like ghetto, gripping old gear and cold steel. That’s what I prefer. So even though the nice receptionist (girls are so friendly...) promised me a free pass tomorrow, I won’t be going back to Virgin Active, but back to the ghetto, cold steal, more crowded Anytime Fitness. Anyway, onto the training.

Rock climbing wall, WTF?

Inside the gym

Pretty classy, even the change rooms/showers

The wiggle-my-fat-machine room...
They have classes for that? WTF?

Fucked, everything was sore. Routine as I mentioned is pretty out of whack for this week and I’ve been aiming at just trying to get myself as fucked up as possible. Some sort of a shock to the body. Shock, I achieved it alright. I’m not sure how tomorrow’s session will go, not that I’m feeling fatigued despite the lack of sleep, but that everything is just absolutely fucking sore. Warmed up with pull ups despite the massage treatment, felt fine. Front squats were good waist down, but bar kept slipping at 60kg plus my right elbow joint flared up badly in attempts to bring the bar back up right up the neck, the bar at times would slip down as low as between the delt and elbow. Kept it short as soon as I realised the consistency of this situation. Shrugs felt fine but grip was extremely weak, worked hard at 100kg just to grip the bar. Strapped up at 140kg. Deadlifts were weaker, muscle fatigue was clearly evident here, but still I got solid numbers for my frame. Cable row was funny, I wanted to smash out some more and spent a few minutes just looking for this device. I found it, and it was a piece of shit looking thing with about a million pivot points, felt plasticy. Even though I’ve never nor do I intend to use one, it felt like an ab master 2000 piece of shit. Immediately stopped after the first set. My initial plan was to smash out more dumbbell rows also, but that was out of the equation when the heaviest dumbbells that I saw were 28kg, WTF? Leg press was also good considering I’m not far off from a Robocop walk, but my limping is evident even from this morning. It was amusing stealing all the 20kg (gym max) plates from all the squat racks, LMFAO! Pull rows actually felt good, it was a weird machine but it used plates. 3x 20kg plates on each arm were executed cleanly but not quite complete and range of motion was reduced at an estimated 20%, but I still felt they worked out some muskels good. Dips were also good despite the situation, I haven’t had done any chest for the day plus with the tricep pumpz0rz they were an added bonus. Got through and made sure I had tension for 2 hours.

Nutrition
Total: No idea
Protein: No idea, probably at maintenance or mildly at deficit levels
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1

Notes
Going great! No issues still halfway through the week applying extreme IF and keto, a nice hybrid. I had another mammoth post workout meal at “I’m Angus” and made my own version of Surf & Turf by combining two meals, AGAIN, LULZ. I had a 600g t-bone (I only picked this because it was the largest meat portion they had) steak at medium rare, 1 of 2 mains. 2 of 2 mains consisted of a yumilicious all time favourite, Atlantic salmon at rare (pink on the inside ;), crunchy on the outside) and king prawns. I got more munchies on the way back to the hotel, not as bad as last night though.

Bad pic, dark place. 2x mains anyone?
Yesh plish! ^_^

Damage Control

Flagged: Barbell front squat - flared right elbow joint during the restoration of barbell positioning

Notes
Right tricep tendon not maintained but the dips do their job as a replacement, no issues here. Right elbow joint flared up again during front squats, flagged and will stay away from them for a while. Soreness: fucking everything. Even getting out of bed or getting up from a chair sends fuck-me-dead-I’m-sore signals to every part of my body. Robocop walk not evident, but I’m limping. I managed to get a sports massage this afternoon during lunch time while the other SCCM trainees were busy stuffing their face. Tammy was the masseur and even though I didn’t make a booking, she fit me in. Girls are so nice lately... I’ll be back tomorrow, and potentially Friday lunch time. Private health cover FTW! The massage was go great, and painful, but she found it funny how I couldn’t stop laughing every time it hurt. Pressure points, and a crap load of knots. I’m thinking of getting pectorals done tomorrow, and maybe my quads (actually scares me a little...) too.

Day 4 - 01/12/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min

Recovery
Forever, bed to KO time took forever. It’s definitely the caffeine abuse that is or even partially responsible to this. Coffee here in Sydney CBD is faaaantastic! I tried leaving the hotel TV on a radio channel, volume really subtle, it didn’t work. I used to do this with the stereo at home or even with my iPhone with my headphones on, no go last night though.

Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 135min

Cable seated row: 20x30kg 20x30kg 10x50kg 8x70kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg (machine max)
Barbell bent over row under grip: 10x20kg 10x20kg 8x60kg 8x60kg 8x60kg 5x100kg 5x100kg 3x100kg 8x60kg 8x60kg
Incline dumbbell press (45 degrees): 8x48kg 8x48kg 6x56kg 5x64kg 7x56kg 6x56kg 6x56kg 0x60kg 4x56kg 7x48kg 6x56kg (PB-W)
Dip: 18 20 20 15 16 15 15 17 14
Barbell standing military press: 10x20kg 10x20kg 8x30kg 3x40kg 3x40kg 2x40kg 6x30kg 6x30kg

Notes - PM
Great session, fantastic. That’s it for the week, I don’t count my Saturday shoulder conditioning and arm experimental as part of training. The session was solid considering my current status. Four days straight of heavy tension with duration lasting at least 2 hours. I went back to the ghetto gym. There’s something about old equipment that keeps me going. Feeling the cold and slightly weathered steel that makes me feel great, makes me more at one with heavy iron. I’m not judging by any way but Virgin Active felt like a fucking nightclub. I mean there are plenty of vain individuals also at Fitness First BUT Virgin Active is in another level. Apart from my gym at work, a non-public one full of inspirational, talented, elite, and intelligent individuals, my next favourite gym is the one at my local shops, a PCYC gym ran by the local police and the place was full of second hand hand-me-down equipment which were all housed in place no bigger than a very large living room. Am I weird? I don’t know, I just eliminate any possibilities of getting distracted when I’m focusing on moving some iron. Moving on.

So, a top session despite the circumstances, more detailed in damage control. Cable seated rows felt solid, maxed out on the machine again. Bent over under-grip barbell rows also felt solid but muscle/tissue damage was evident and was 10kg away from my PB. I just realised now as I’m typing this that my incline dumbbell bench press was a PB by 4kg. Two great things: 1. I didn’t expect this due to my body condition and 2. this routine is a flagged routine for my healing right tricep tendon and it did not flare up. Stoked! Great signs, great signs indeed! Dips also felt great and despite doing 9 sets I managed each sets’ repetition count in their teens. I superset’ed these with mini barbell (I know, WTF are these I thought!) brocep bro curls. I didn’t bother recording them, this was just me fucking around and I was giggling deep down inside while doing these because majority of the other bros were doing them and I was like hey I’ll join da clubz bro! LULZ! Standing barbell military presses were also great! Three things: 1. This is the first time I’ve done standing barbell rows. 2. I used to do seated dumbbell/barbell military presses and stopped since getting injured. They are also flagged routines for my healing right tricep tendon AND today they did not flare up! 3. Felt solid despite they were done on or past my 2hr mark of moving heavy weights in the gym.

All in all, this week has been a great experiment. Creative, and indeed has sent my body “WTF” signals, a nice shock indeed. Next week (and the one after) I’ll be deloading, this week marks 8 straight weeks of heavy loading and that was unintentional.

Nutrition
Total: No idea
Protein: No idea, most definitely in surplus
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1

Notes
Fucking massive, this day most definitely has sent me into the surplus levels of intake vs energy expenditure. Again, a 24hr IF protocol combined with extreme keto was very easy to maintain, effortless in fact. Training did not deteriorate despite the 24hrs fasted period. I’m still feeling, in fact even more top shape than I’ve ever been in my life and I love my body composition. I love feeling/looking this great on top of the feeling like I’m eating like a fat kid, I nearly feel bad for it. Train hard, eat harder even! I’m not knowledgeable or a guru about health and fitness, but I’m closer to being an expert about my own body, I feel so in-tune with it. People constantly compliment about my fitness and composition levels, but I’m not even where I want to be. Come back in two years, I’ll make a comparison. :D Even yesterday when I was getting changed into my gym clothes in the change rooms, some bro walked past and he said something. I took my earphones off “huh?” (LULZ), he pointed at my abz0rz and mumbles something and gives me a million thumbs up, what a nice dude. Did he mumble “no homo” maybe? One meal, 5 meals. Make sense? I ordered 1 entree, and 4 mains. That’s fucking right. Halloumi cheese + char grilled Mediterranean vegetables entree + lamb shanks main 1 of 4, + giant king prawns main 2 of 4, + rump steak main 3 of 4, and salt and pepper squid calamari main 4 of 4. FUCK YES. I ordered three meals at Meat and Wine Co. at Darling harbour, but before leaving my hotel room I asked for 2 other main meals from the hotel restaurant and had it arranged so it would be delivered to my room (whether or not I was in) at the latest time they could (a little after 10PM). The reason is that every time I get back from dining late at night, I either still feel hungry and end up spending $20 worth of munchies on my way back to the hotel room. So why not spend some extra $$$$ and get real quality protein instead? On top of that I had Venti sized (anyone of you fuckers seen the size of these?!?!?!) cappuccino at Starbucks (late at night, they were the most decent coffee place open) and when I bought some drinks at a convenient store on my way back to the hotel (fuck these places here in Sydney CBD sell foods that you won’t see in Canberra) and decided to try two protein bars, they were low carbs.

Damage Control

Notes
This is the not the most sore I’ve ever been BUT FUCK ME DEAD this is the MOST sore I’ve ever been in terms of entire body soreness. From top to bottom, I’m fucked. Tammy gave me some more VERY TIGHT treatment today, I got her to concentrate on my tits, and my legs. No happy endings in that session BTW.... (BOOOOOOOOOO!!!!!!!). Second day of sports massage in a row on top of 8hrs+ of tension training in 4 straight days, the result is a body in absolute FUBAR state. Tammy is so yummy. A yummy Mummy (I use that term a lot). Moving on, even my neck is sore, I think I tensed my neck so hard when maxing out on the leg extensions earlier this week. Some chest was maintained today again so there wasn’t any need to go through my usual daily loading on my healing injured right tricep tendon.

Weekend Outlook going Into Week 21

Training
Shoulder conditioning and arm experimental will be maintained this Saturday however today is my final session for this week. That means tomorrow (Day 5) will be spent as a complete passive recovery day as well as Sunday (my self challenge does not count, however I plan to skip them this week but maybe not depending on how I pull up on Sunday morning). Week 21 and 22 will be deloading weeks. This is my 8th straight week of heavy lifting and that was not intentional in any way.

Nutrition
IF will be maintained as always but keto’s last day is tomorrow with Saturday seeing my return back to true “Leangains”. No change of plans at this stage, I’m bordering on a mild cut and maintenance intake as planned. Being a social butterfly, there isn’t a weekend where I won’t be invited to something social over the weekend (and week) so potential alcomaholz might be in the agenda, I’m just trying to decide whether I’ll lay back as I did last week purposely due to the Sydney trip. My answer will depend on how I feel and how I pull up on Saturday (drinks are due, invite extended). Feeling healthy has many benefits, and sometimes it isn’t hard to say “no” to a big night out, or even a small one for that matter.

Week 19 - Mild Cut

2011-11-21T15:20:00.001+11:00

Day 1 - 21/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 15min

Recovery
Better, discipline slowly on it’s way back up. The weekend recovery was good also despite two late nights. Make that three.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Morning pre-workout workout for my PM/lunch time workout. A nice way to start the day.

Routine - PM
Fasted (IF): 15hrs
Routine: Back
Duration: 90min

5min Stationary bike LISS warm up
Chin up (Body weight): 27 15 12 12 12 (PB-R)
Cable row: 6x60kg 6x90kg 9x125kg 6x60kg 6x125kg (PB-R)
Cable V-bar pull down: 6x60kg 6x80kg 6x60kg 6x100kg 6x100kg
Partial deadlift/triple extension to Barbell shrug: 6x70kg 6x120kg 7x170kg 6x120kg 1x190kg 4x170kg
Barbell row bent over under grip: 6x20kg 6x20kg 6x60kg 6x80kg 6x110kg 6x80kg 4x110kg 18x60kg

Notes - PM
I’m fairly comfortable in saying I’m back. The finger flesh held up and as per attached image, I reckon it’s about 80% healed. The opposite side of the finger has a blood blister and it’s about to pop. It’s only expected since there’s a pocket of air and blood that’s being moved around as I train. Chin ups saw a nice PB, very close to 30 now and these were considerably clean, especially when compared to last week’s PB. Cable rows were also a little cleaner which felt more solid than ever, another repetition based PB there. Weights were matched during the close grip pull down, two repetition short from an equal PB. The explosiveness on the partial deadlift to triple extension and into a shrug hold are back and now I can complete a full set. Explosiveness lacked on the 190kg, next session I shall make a smaller jump to 180kg. The barbell under grip bent over rows were also better compared to last week, matched a weights based PB but fell two repetitions short. Things are looking good and as mentioned by a couple of S&C coaches, this is the week in which strength should return to normal. The experts were right.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Zero adjustments planned this week. Just the standard IF protocol on a heavy tension day. It’s going to be hectic this week. Back on the kettlebells with full implementation on my off/non-heavy lifting days during Tuesdays and Thursdays, as well as OzTag game this Thursday. I should expect a more aggressive drop this week but it’s fine, I’m attending Foreshore this weekend which will see me consume ridiculous amounts of crap followed by spending Monday to Friday next week in Sydney which I MAY be treating as a deloading week.

Damage Control

Notes
Been a little naughty (in more ways than one, especially Friday evening) over the weekend and I’ve only maintained approximately 50% of my daily loading for my healing right tricep tendon. Right elbow joint was intense yesterday but it seems to be fine during training days, doing more seems to assist recovery than doing nothing at all. Chest was sore until Saturday from Day 3 last week and mildly sore again today since I am doing 400 - 500 push ups on Sunday evenings as I cook, a normal self challenge I do on a Sunday. I’m down to 80 push ups from 100 push ups, but a regular multi-tasking Sunday push-up chef session should bring me on or over 100 in a few weeks. I’ve set this as a self challenge at Fitocracy (Which I’m testing at the moment at: http://www.fitocracy.com/ - feel free to follow me: http://www.fitocracy.com/profile/ChinoZ32/ - and I’ll be including some kettlebell challenges as well in the future). Left ankle is still sore/tender at times, right is clear. Finger flesh injury is roughly 80% healed, zero complaints overall.

Day 2 - 22/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs 01min

Recovery
Fuck yes! Combined with a massive session yesterday, this with a solid nutrition and adequate rest is an awesome combination indeed.

Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Breakfast.

Routine - PM
IF: 15hrs
Routine: Kettlebell Love
Duration: 50min

16kg Single arm kettlebell swing - Warm up: 100 (2x20R/20L + 1x10R/10L)
24kg Single arm kettlebell swing: 100 (2x20R/20L + 1x10R/10L) 80 (1x20R/20L + 2x10R/10L) 80 (1x20R/20L + 2x10R/10L)
16kg Single arm kettlebell swing: 100 (2x20R/20L + 1x10R/10L)
16kg Kettlebell Turkish get up: 6 (3R/3L)
20kg Barbell Turkish get up: 6 (3R/3L)
24kg Kettlebell Turkish get up: 7 (4R/3L)
30kg Barbell Turkish get up: 2 (1R/1L)

Notes - PM
Top session. There are clear Improvements on swing endurance with the 24kg kettlebell but the weakest link is no doubt my grip endurance especially on the left. I had done 100-60-50 during the last session but today it was significantly better with 100-80-80. The rest of my body can rep this shit out a lot more but my grip and/or forearms are the first the go and like last week, the left forearm is still recovering from three weeks of little use due to the finger accident. Tweaked the repetition count a little for the Turkish get ups and was quite close to topping 6 repetitions (3R/3L) with the 24kg kettlebell. The 30kg barbell TGU was a first attempt and my fucking God it felt fantastic 35kg to 40kg feels very doable at this point. Only issue: the healing right tendon started flaring up, not cool, been flagged for today’s Damage Control. A total of 460 swings today, 200 from warm up and cool down in 100 consecutive swings with the 16kg and 260 24kg swings consecutively over 100, 80, and 80 repetitions across 3 sets. Overall, a fantastic non-heavy non-tension, metabolic and conditioning day.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
SKD/IF hybrid, no change. Weight in is static but I’m feeling, despite the unmoved number in the scales, a slow but change for the good is occurring. I’m in no rush.

Damage Control

Flagged: 30kg Barbell Turkish get up - right elbow tricep tendon flare up

Notes
Daily loading on healing right tricep tendon maintained. Right elbow joint issue still evident but improved, left is barely noticeable. Lats, entire back, especially upper back and traps are sore to buggery, I love this feeling. Finger flesh healing nicely, blood blister on the same finger on the opposite side of the slice has been peeled off. Right tricep tendon flagged from this afternoon’s session.

Day 3 - 23/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 20min

Recovery
Sufficient but very broken up. Weird dreams. It was chest day, in a place that felt like a Bunnings/Harvey Norman type store but it was like a gym too and there were gym equipment that customers could use to train. It was chest/shoulder day and I was halfway through my session but could not find the equipment/dumbbells I needed to complete it. Weird.

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
More intense than usual. I’ve been listening to Nero lately, fucking psyches me up real good. Pre-workout workout of a PM workout complete.

Routine - PM
IF: 14hrs
Routine: Chest/Shoulders
Duration: 100min

5min Stationary bike LISS warm up
Dip: 35xBW 6xBW+25kg 2xBW+50kg 1xBW+50kg 6xBW+25kg 6xBW+25kg 15xBW
Dumbbell flat bench press: 6x38kg 6x55kg 4x70kg 4x70kg 7x55kg 6x55kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 5x45kg 3x50kg 5x45kg 5x45kg
Dumbbell isolated side lateral raise: 8x19kg 6x19kg 6x22.5kg 6x32.5kg 6x22.5kg 6x25kg
Dumbbell reverse flye: 6x38kg 6x38kg 6x50kg 6x65kg 4x65kg 10x45kg

Notes - PM
I thought I’d visited Sore City Central before, not after today it seems. I’m REALLY in Sore City Central NOW. On top of the extreme soreness my back has been experiencing since waking up this morning, my form during shoulders, by tightening my back and core (which is a good thing to force good form) amplified that soreness to an even greater level.

I had the right elbow joint strapped during this session due to yesterday’s flare up. No issues were encountered today. The 400 push ups I had done during my Sunday-multitasking-push-up-fest-while-cooking seems to have affected my dip strength today. The rest of the remaining routines were stronger than the previous session, positive.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
No change here, a standard intake for a heavy tension day. I must make a note that I have stopped tracking certain things a while ago. Milk is one. Cappuccino is another. Sauces, etc. and even when snacking at social events. I only count whole foods. A standard large cappuccino is about 200 calories on average, if I have two which I sometimes do (or three), that’s 400+ calories. I used to be pay a lot more attention to detail with tracking intake, and at one stage, both input and output of energy (food vs exercise) but this was only useful to me when I was a little more clueless about my body, at the early stages of my healthier lifestyle. Over time, as I slowly better understand my body, I find that tracking to such detail isn’t necessary. So my numbers over the past several months are approximate numbers only and may be 200 calories to 1,000 calories higher. I say higher instead of “more or less” is because it is my preference to have a bit more than less intake-wise.

Damage Control

Notes
My entire back, especially mid to upper section is absolutely fucked. They are more sore than the “absolute buggery” status yesterday. This adds some sort of relief that my current back routine is effective, although just because it isn’t sore doesn’t mean I didn’t break anything, it does feel good feeling this soreness. Healing right tricep tendon daily physiotherapy loading maintained and I have applied a bandage with moderate levels of tension all day and during training today due to the fact that they flared up during a 30kg barbell Turkish get up yesterday. Pectorals have cleared from the push up monstrosity self challenge from Sunday last weekend, perfect since today is a chest/shoulder day.

Day 4 - 24/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 20min

Recovery
Smooth.

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Early light endorphin fix, morning MIIT as usual.

Routine - PM
IF: 15hrs
Routine: Kettlebell Love
Duration: 70min

16kg Single arm kettlebell swing - Warm up: 100 (2x20R/20L + 1x10R/10L)
24kg Single arm kettlebell swing: 100 (2x20R/20L + 1x10R/10L) 100 (2x20R/20L + 1x10R/10L) 100 (2x20R/20L + 1x10R/10L)
16kg Single arm kettlebell swing: 100 (2x20R/20L + 1x10R/10L)
16kg Kettlebell Turkish get up: 8 (4R/4L)
20kg Barbell Turkish get up: 8 (4R/4L)
24kg Kettlebell Turkish get up: 7 (4R/3L)
30kg Barbell Turkish get up: 2 (1R/1L)
40kg Barbell Turkish get up: 0 (1R/1L) ← 0.99? LULZ

Notes - PM
Incredible session. Strength grip is improving rapidly, as well as fitness levels. Kettlebells are amazing devices, it’s no surprise I love them. The first session saw me at my working sets with a 24kg doing 100-60-50, second session, first for this week was at 100-80-80, today, 100-100-100. The 100 consecutive 16kg swings for warm up and another consecutive 100 were done for cool down. Turkish get ups were also stronger today, and FUCK me I was so close to completing a 40kg barbell Turkish get up. I had gotten it up easy, bridged with a brief hold, stood up and held it there. Controlled, I knelt back down, just before I was about to bridge it, I could no longer hold it. Dropped the bar and evaded it like a Ninja master. Fuck, I was essentially one movement away from completing a Turkish get up on my right arm with more than 50% of my body weight.

I’ll be having a kettlebell break for an entire week next week as well as a complete break from my normal routine. I will be in Sydney all week for a training course from Monday to Friday. What does this mean? Experiment time! LULZ. I’ll reveal more tomorrow. Although the idea of going into a public gym with all the roid munching ooopa loompa’s sounds a little off putting, it doesn’t bother me one bit. I don’t go and lift to be seen, to be noticed, I lift to get stronger for me, nobody else. It’s been a while since I’ve seen above parallel look-at-me-I-got-a-shit-load-of-plates squat and broceps doing brocurls at the squat rack grunting and carrying on, LULZ. At least, I’m sure there will be cardio bunnies sweating it up, fucking HAWT!

I’ve got a couple of milestones I’ve got my sights set on for tomorrow. I want to return to my barbell back ATG squats back to 110kg. Plus, I’m going for the big 200 during deadlifts. 195kg deadlift at 1 repetition is my current PB, I want to hit that fucking 200kg mark tomorrow. At a lean 73kg, a 200kg lift will put me 19kg away from 3x body weight. I’ve given Battlefield 3 a miss all of this week in an attempt to restore my sleep numbers and that has been successful. And I’ve been blue-balling myself all this time with Skyrim since it’s release by holding off from purchasing it.

Nutrition
Total: 2,300
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Upping the numbers slightly to counter the mild drop from today’s weight-in. It’s a massive day. Morning MIIT for breakfast, kettlebell luvin’ for lunch, and OzTag for dinner. OzTag will be a big one. It will be a top of a ladder match, we are playing another top team in our division. The other reason why it will be big is that we don’t have any substitute players. That means, 100% game time. I’d be 22hrs into my fasting period by this game. It should be awesome, I am at my best when fasted.

Damage Control

Notes
Pectorals, sore at mild levels. Back, moderate to high levels of soreness, must have gone real hard on that one, must repeat with every session. Right elbow joint is painful on lock up, something is fucking this up. It’s definitely not the right tricep tendon injury, that’s healing nicely. And, I’ve stayed away from clean & jerks for nearly 4 weeks now. It didn’t flare up today despite the heavier and increased volume with Turkish get ups. As always, keeping a close eye on these notes.

Day 5 - 25/11/2011

Motivation Level: High
Energy Levels: Medium-High
Sleep: 6hrs

Recovery
Rest might have been less than 6hrs. Late OzTag start, carried across throughout the night. By the time I got home, did my usual man-wifey things, and cleaned myself up (wet game at the fields, messy, some scrapes etc.) I wasn’t ready to eat until after 10PM. Yes I cooked, as if I’d grab crap food to take home. I love what I cook/prepare too much.
Sports is really taking it’s toll and I’m not even into it full time, hence the energy levels. I used to spend up to 4 hours playing aggressive tennis on a daily basis back in the day, I was good then, no impact. I guess being out of any sporting (approximately 10 years for me) activities will do this. I’m carrying more than 20kg more lean mass now, so I suppose that is also a factor.

Blood work pics attached (values on the right-most column are “normal” ranges). Looking OK to me!

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
The usual pre-workout workout of a PM workout. No change with intensity

Routine - PM
Fasted (IF): 13hrs 30min
Routine: Everything waist down
Duration: 120min

5min treadmill LISS warm up
Barbell back squat: 5xBar 5xBar 5xBar 5x50kg 5x50kg 5x70kg 5x90kg 5x100kg 4x105kg
Barbell deadlift (wide/sumo stance): 3x60kg 3x100kg 3x140kg 1x180kg 0x185kg 30x120kg 22x120kg (last set non-sumo, conventional closed stance)
Leg press: 5x100kg 5x200kg 5x300kg 1x375kg 25x150kg
Romanian deadlift: 5x70kg 5x70kg 5x110kg 4x140kg 15x70kg
Seated calf raise: 10x40kg 10x40kg 8x65kg 8x65kg 6x90kg

Notes - PM
Unsurprising, disappointing, and motivating. That’s the summary. Unsurprising because I was already feeling battered as noted this morning, perhaps a tiny bit fatigued especially after last night’s game. Disappointing, because I only met 1 of 2 milestones today that I had set out to do yesterday. Motivating, because there are a lot of room for improvement on many different aspects. That alone excites me.
I got a carried away with the entire session duration due to preparation on certain lifts. My deep ATG squats is back to it’s normal weight range (I initially thought 110kg, but it’s actually 105kg), still early days and under-developed but I’m happy it’s back to what it was prior the mild abdominal strain. Deadlift, I was hungry for 200kg and eased my way to it only to find I am far too fatigued even to complete 185kg. no worries. Tell you what, 30 repetitions of 120kg deadlifts at conventional stance, in the 6th set made me collapse on my back on the platform, claughing like a maniac. The same story could be told about the leg press, I secretly wanted to reach 400kg+ again like I used to, too fatigued today. RDL’s were a little stronger than last time, good. It’s been more than a month, maybe even two months that I haven’t done any seated calf raise, didn’t go over 100kg+ like I used to.

Lot’s of learning lessons today, some things are repeat patterns. Oh wait, you know what I just realised? This is the 7th week since I last went through my usual 2 week deloading phase. I have been employing a 6 week Rambo-style hung go approach followed by a 2 week deloading period. Oooooops. There you fucking go! ROFLMFAO!

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Weight-in is lower than expected, not a major change and could simply be attributed to the usual late-week-light-weight-in. Assessment will take place just towards the end of next week and will adjust as required.

Damage Control

Notes
Back feels so destroyed. I was in a particular position last night, in bed, and all of a sudden it felt like every muscle in my back spasmed, painful, and I started feeling short of breath. Fuck, LULZ. Chest is somehow in moderate levels of soreness, smashed them up real well it seems. My quads post OzTag last night felt so fucked up. I spent 30min pre-game last night stretching as if it was going out of fashion and another 15min on top warming up. Immediately post game I did not sense my abdominal wall strain to have worsened however this morning it hasn’t been the case. Fortunately it’s not as extreme as when it first occurred. Single leg raise on the left does produce pain but nowhere near as bad as before. Body squats hurts like hell. I’ve been sneezing a fair bit and it doesn’t trigger pain either, unlike the first few weeks of the strain. I did purposely hold back on last night’s game, perhaps at 75% effort, and that was a sensible move. I won’t be playing for a while now, no sprints. I was speaking to another team member yesterday about my abdominal wall strain, he’s a sprinter. It took him nearly 6 months to fully recover from it but he did continue training on the first 2 months on realising it. I need to be sensible with this even if it means no more OzTag for the remaining of the year. Blue-balling on ATG barbell back squat progress is not cool. Left ankle is also still very sore, I will get this scanned when I get the chance or if it worsens. Healing tricep tendon daily loading only maintained at 50% last night.

Weekend Outlook going Into Week 20

Training
VERY undecided. Was going to Foreshore, not going, was going again, and now not feeling like going. If I go, no shoulder condition/arm experimental will occur. If I do not go, normal condition/experimental will proceed as usual. Feeling kind of battered today, which is rare but good. It tells me there’s room for Harden-The-Fuck-Up. This is one example in which I turn energy into a positive one, because feeling like this fucking motivates me.

Update: Decided not to go. Not feeling it, not this music festival.

Week 20 in Sydney will be much an experimental week. I don’t have access to the same gym and it will be a week of hotel CBD life. I got a 7 day pass from a public gym, not really stressing and I’m creative enough so I’m sure I’ll be OK. Plus, I’ve planned a little experiment: All body workout for 5 days straight. With one routine only per muscle group, for five days. I’m fairly consistent enough (with balance and sensibility) throughout the whole year that if anything negative was to come out of this, it will be pretty insignificant.

Nutrition
Foreshore Yes = Lots of alcomaholz.
Foreshore No = Flexible, maybe not so much alcomahlz.

Update: Not going. No alcomaholz and with how challenging this week has been in terms of training and working around injuries, I’d rather get a decent amount of sleep and be hangover free when I wake up. I can party in my own way as I always have ;)

IF will still be maintained over Week 20 in Sydney BUT, I plan to put myself in Ketosis just for the week. I expect to be in Ketosis state by Tuesday and I’ll increase calories starting Wednesday. Nothing like a crap load of fatty meat, seafood, and vegetables.

Week 18 - Mild Cut

2011-11-14T16:59:00.001+11:00

Day 1 - 14/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 35min

Recovery
Rested nicely over the weekend. Well balanced overall on all fronts. Vitamin D galore acquired at the beach and my arse is whiter than ever.

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (10min hill climb @ 2x3min 1x4min intervals)
Duration: 20min

Notes - AM
Nice sweat fest at the end, intensity maintained as a mild intensity interval training. Got carried away on my first interval climb and had accidentally done 4min. A nice warm up to this afternoon’s leg session.

Routine - PM
Fasted (IF): 14hrs 15min
Routine: Everything waist down
Duration: 90min

Barbell deadlift (wide/sumo stance): 20x60kg 10x100kg 5x150kg 2x180kg 6x150kg 20x100kg
Romanian deadlift: 5x60kg 5x60kg 5x100kg 4x140kg 5x140kg 10x100kg
Barbell back squat: 5xbar 5xbar 5x60kg 5x60kg 5x80kg 5x80kg
Leg press machine seated calf raise: 10x50kg 10x250kg 8x300kg 8x400kg 8x450kg (PB-W)
Leg press: 20x200kg 20x200kg

Notes - PM

Taped this fucker up.
My blood indicator and
air intake system, like?

This afternoon’s lunch time session was quite a mix, up on some, improvement required on others. All in all however, not bad for missing two solid weeks of heavies. I was quite excited (on top of my normal high excitement levels for all training sessions) prior this session as it’s been a while since I’ve done a heavy tension day. The one evident thing was that today felt like a walk in the park compared to the creative lower body anal cavity sessions I’ve been doing over the past two weeks. I usually do waist down heavy tension on Fridays but waist down was the lowest risk of the possibility of having my flesh wound being split open which is the primary reason why I started this week with this. The deadlift was the only risky routine today so I got that out of the way straight away.

My 5min LISS warm up was skipped because there weren’t any treadmills available. All good. I warmed up with 20x 60kg light deadlifts. I’m not sure what it is but my glutes feel weaker, or maybe I was too cautious with the finger, but I did not replicate my 190kg deadlift I did three weeks ago which felt far easier back then than the 180kg I did today. Coach J was helpful enough to watch my form and she had mentioned my upward movement were very solid but downward wasn’t so much (was only evident towards the end of the set), obvious reason: fatigue = lazy body parts = form starts to go out the window. Nevertheless, 180kg was very doable and I’m not complaining. I LUST so much for the big 200kg, a nice achievement @ 73kg body weight. Oh, and one more thing, my flesh wound didn’t bleed. BOOOYAAAH!

RDL’s were stronger than three weeks ago, go hammies!

Barbell back squat felt difficult. There’s an obvious link to this and why my sumo stance deadlifts weren’t as strong today as they were three weeks ago. The deep 80kg felt harder than the 110kg I was doing last. Form felt weird, consistent practice will return. Fortunately, my ankles didn’t play up, so it seems that only occurs during a closer stance.

My curiosity lead me to try out some calf raises on the leg press machine. I want to gauge how this feels like compared to the seated raises, standing ones in a smith machine with a triangle block, plus the usual standing one you see at the public gyms. It didn’t feel like that much work, even at 450kg. I’ve nearly maxed out the leg press machine with 25kg Eleiko plates so I didn’t really want to over do it. But since this is the first time I’ve attempted them this way, it’s down as a PB. Who knows, maybe my calves will be sore to buggery tomorrow.

The leg press were just for shits and giggles.

I also tested some jogging up and down the 25m indoor track and occasionally transitioned to a 70% sprint during the jogging. All OK but I can still feel some pain during some jogging. It’s weird though that I am able to since I could not replicate the pain via minor jogs last week.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Progress: 2 years, 10 months, and 3 days

Notes
Had a decent bounce back from the weekend, just as expected, and that’s exactly why I approach every weekend in a relaxed manner, other than the psychological and social reasons to name a couple. No ad-hoc adjustments required for today and for this week I’ve cooked up some honey mustard chicken goodness and the usual mountain of rice. With the usual mountainous Milo, choc whey, and full milk goodness.

Damage Control

Notes
Arms are sore at high levels from an early Saturday condition/experimental training. Everything else is clear. Wrists don’t feel tender and right elbow joint is slooooowly clearing. Mild abdominal wall strain is also clearing and only randomly feel the strain but sneezing while sitting down (a common situation that triggers pain from the mild strain) is no longer evident. I should be clear to play some OzTag this week! Healing right tricep tendon loading only maintained one out of the three nights over the weekend, bad boy. The good thing is that the sharp tingly pain is slowly dissipating.

Day 2 - 15/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 15min

Recovery
Not cool. PC gaming is picking up (finally) but it’s taking a toll on sleep. I’m already putting a lot of energy to avoid getting Skyrim, currently have just enjoyed Rage (currently on second play through) while pwning n00bs on BF3. I could keep fragging all night and thus far, I’ve forced myself each time to drop the online pwnage and get some sleep.

The doctor’s appointment was due today unfortunately I didn’t get that little British girl I had a couple of weeks ago. Booooo! Blood pressure was checked, apparently it was a ninja level. Not really, all normal there though. I had three vials worth of blood taken out for several tests, one of which is an FBE. ETA on results this Friday. Finally, the finger slice was checked, all good too.

Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Acquired enough endorphin fix, warmed up for whatever I have planned for my lunch time session. Tested some bar only hang cleans and my clumsiness as I discovered isn’t any good to my healing flesh injury. There goes the idea of grinding out hang cleans for my lunch time session. Currently, I’m trying to plan out what to do for today’s lunch session and I’m really wanting to avoid some LISS or MIIT at this stage. I want something exciting, something challenging.

Routine - PM
IF: 15hrs
Routine: My attempt again at some random metabolic stuff
Duration: 70min

Set 1: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 10x (5 each side) 16kg Kettlebell Turkish get ups SUPERSET 25x 80kg Barbell deadlift
Set 2: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 4x (2 each side) 24kg Kettlebell Turkish get ups SUPERSET 25x 80kg Barbell deadlift
Set 3: 15x 40kg Barbell front squats (arms crossed) SUPERSET 1xTrack (25m) 15kg Overhead plate walking lunges SUPERSET 4x (2 each side) 24kg Kettlebell Turkish get ups SUPERSET 35x 80kg Barbell deadlift

Notes - PM
I love how sweat just uncontrollably drips off my chin like a leaking tap. How I struggle to stand up and rely on my arms leaning/holding onto things to stay upright. And how on the final set I was brought down to my knees. I will continue this particular protocol on my off non-heavy tension days since barbell cleans do aggravate the flesh wound a little (since naturally the bar rests on my finger tips post clean) and perhaps in two weeks time (over three more sessions) that I will no longer be brought down to my knees. The aim was to focus on core strength whilst targeting some glute work since they aren’t really sore from yesterday’s waist down session. I completely underestimated some routines. For instance, I believed I could yank out the overhead plate lunges to at least 2xTrack (had the masochist idea of doing these at 100m, 4xTrack) but no, even 1xTrack was a fucking struggle. I thought I could push out at least 10x (5x each side) 24kg kettlebell Turkish Get Ups, no, 2x per side was enough. And finally, I thought I could easily grind out 60x reps of 80kg deadlifts, again, nope. The continuous routines chained together just amplifies the fatigue levels as each routine/set drags on and the impact has shocked me. The good thing out of this is that I now have a baseline to work with for this particular template. Now, it’s time to evolve, it’s a continuous improvement process. A fun one at that!

Nutrition
Total: 2,300
Protein: 280g
Fat: 120g
Carbohydrates: 35g
Meals: 1

Notes
Mild increase adjustment on the intake today, weight-in is static. I got given some fresh eggs last week which I’ve been including in my cooking over the weekend and since they’re high in awesome fatty goodness it’s a good chance to use them up on my non-heavy tension days. Increased the peanut butter intake today too, love it!

Damage Control

Notes
Healing right tricep tendon daily physio loading maintained. Quads and glutes are clear. Hamstrings are mildly sore. Ankles are almost clear with the help of random stretching. Right elbow joint is either the same or has gone through a minor improvement. The left elbow joint feels like it’s worsened just a little but nothing serious.

Day 3 - 16/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs 4min

Recovery
Not doing myself any favours here with 5hrs sleep. It was 29 degrees in my room when I got home last night and it was only just before 1AM when it dropped to 23. My ideal sleeping conditions is at around 19 degrees. We’ll see how it affects my heavy chest/shoulder session this lunch time, which is the first time I’m doing them after a 3 week fucking break!

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Easy peasy. A solid MIIT session, nothing too strenuous, nothing too easy. Just right.

Routine - PM
IF: 14hrs
Routine: Chest/Shoulders
Duration: 90min

5min Treadmill LISS warm up
Dip: 37xBW 6xBW+25kg 6xBW+25kg 4xBW+50kg 2xBW+50kg 8xBW+25kg 10xBW
Dumbbell flat bench press: 6x38kg 6x50kg 3x70kg 2x70kg 5x50kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 5x45kg 4x45kg 6x38kg
Dumbbell reverse flye: 6x38kg 6x50kg 6x50kg 6x65kg 10x38kg
Dumbbell isolated side lateral raise: 8x19kg 6x19kg 6x22.5kg 6x30kg 8x25kg

Notes - PM
Firstly, finger flesh injury status: no pain, no blood, no worries! All good. Today’s session actually felt good, refreshing. Three weeks of solid no upper body and it’s not a bad result especially considering that the flesh wound hasn’t opened up. Clearly, my lifts are weaker but upon enquiring with coach G and J, both referred to it as a blessing in disguise as well as the outcome on the first week being a common thing. Apparently I should find my strength levels to have returned to my original and/or with improvements by the second week onwards. My forearm strength on my left hand is quite weak however, but not surprising since it was left to do nothing for some time, not even my usual daily activities. On the lateral and reverse flye, left forearm and grip was going first. Can’t complain really after three weeks of a solid passive break for the upper body. Oh and I nearly forgot: the 5hrs 4min sleep probably didn’t help.

Nutrition
Total: 3,600 calories
Protein: 360g
Fat: 90g
Carbohydrates: 280g
Meals: 2

Notes

Meal 1 of 2.
Mild cut: amidoinitright.jpg?

Mild increase in intake today. My friend Bec the pervert baked me some cookies. They’re in these cute take away containers, included is an edible cookie bowl with a bunch of asorted mini cookies in them. Awesomesauce! Weight-in is static, this is the most consistent it has been, no major fluctuations which has always been the norm, perhaps nutrition is settling a little, I do not know. Still zero complaints from this “mild” cut though, it still feels more like a mild bulk, LULZ.

Damage Control

Notes
Minor improvement on elbow joint. Wrists are clear. Ankles are a little sore from the barbell front squats yesterday. Mild abdominal strain OK. Healing right tricep tendon daily loading maintained. My back is sore, mid and upper section, this is probably a good thing since I’ve been cranking out deadlifts like they are about to go out of fashion yesterday, to me I was using good form: tits out, arse out, and naturally, I tighten my back and especially my lats as to “take control” of the bar instead of the bar doing the “controlling”. Quads are clear as well as my glutes but my hamstrings are nice and sore, top stuff indeed. No major soreness/DOMS on legs appear to be surfacing, amazing. I wonder what I need to do to make a Robocop or penguin walk comeback. I discovered that we have a bye this week for OzTag, more recovery for the abdominal wall strain. Also, I really need to stop picking my finger flesh wound.

Day 4 - 17/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min

Recovery
Minor improvement. It was cooler last night, slept like a baby. BF3 is responsible for the less than 8hrs sleep. Really keen to smashing some kettlebells at lunch time.

Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Easy MIIT, a pre-workout for my PM workout. Breakfast complete.

Routine - PM
IF: 15hrs
Routine: Kettlebell Love
Duration: 45min

16kg Single arm kettlebell swing - Warm up: 120x (20R/20L x3)
24kg Single arm kettlebell swing - 100x (20R/20L x2 + 10R/10L x1) 60x (20R/20L x1 10R/10/10L x1) 50x (10R/10L x2 5R/5L x1)
16kg Single arm kettlebell swing - 80x (40R/40L x1)
16kg Kettlebell Turkish get up - 10x (5R/5L x1, Left tricep cramps on 5L, LULZ)
20kg Barbell Turkish get up - 4x (2R/2L x1)
24kg Kettlebell Turkish get up - 6x (3R/3L x1)

Notes - PM
The kettlebells are back for my non-heavy tension/condition days. FUCK, I’ve missed them so much! I never completely strayed from them and occasionally would rip through some routines during heavy tension sessions but I never recorded them as I didn’t consider them significant enough for anything. My finger injury held up really well except towards the end of each cycle on the 24kg because as my left forearm grip weakened I used everything I could to hold on to that fucker, and that particular finger was holding onto the kettlebell alright. I have made a mistake of assuming that the S&C upgraded their kettlebells, the one I’ve been using today (24kg) was, surprise surprise, from a Russian coach who looks after track and field athletes. She made sure I look after her beautiful cast iron while she left them there. After this short easy routine I discovered how much grip strength I’ve lost, most notable on the left hand which is not surprising since I’ve barely used it due to my injury with the aim of ensuring it got a decent amount of recovery, in and out of the weights room, that was a success. The left tricep cramps were funny during the Turkish get ups. The full length Olympic barbell Turkish get ups were included as I was inspired (A new mini milestone set: 40kg in a 4 weeks) by a photo at Crossfit Babes Tumblr (http://crossfitbabes.tumblr.com/) which I’ve been sincerely admiring all week. All in all, this session was a light re-introduction to kettlebells. I’m pretty content with 410 kettlebell swings over 5 sets, 200 of which were warm up and cool downs with the 16kg kettlebell over 2 sets while the 210 swings with a 24kg over 3 sets.

Nutrition
Total: 2,300
Protein: 280g
Fat: 120g
Carbohydrates: 35g
Meals: 1

Notes
Same as Tuesday, Day 2. Still got a fair few eggs, adding a couple to my cooking. Still keeping the peanut butter intake up, I can’t get enough of it.

Damage Control

Notes
No loading on healing right tricep tendon required as it was a chest/shoulder day yesterday. Hammies are still pretty sore (thanks to coach J, she’s awesome!). Chest, sore at moderate levels. Elbow joints have improved and at times they feel they have completely gone but they do resurface intermittently. Finger slice is healing rapidly, dead skin/flesh is starting to fall off. Today, I caught up with the original nurse who looked after my finger slice the day it occurred, she mentioned that I should be good to trim the dead flesh/skin off. Flesh/skin trimming will occur over the weekend, maybe. It’s drying up a fair bit and I can see tearing happening, perhaps it’ll break off on it’s own soon.

Day 5 - 18/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs 20min

Recovery
Adding up the total sleep time over the last 6 nights, I am currently averaging approximately 5hrs 40min worth of sleep. What a disgrace, LULZ.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
A solid MIIT morning warm up. Breakfast, a pre-workout workout for my workout.

Routine - PM
Fasted (IF): 15hrs
Routine: Back
Duration: 90min

5min Treadmill LISS warm up
Chin up (Body weight): 26 15 12 10 10 (PB-R)
Cable row: 6x60kg 6x60kg 6x90kg 6x125kg 6x125kg
Cable close grip pull down: 6x60kg 6x60kg 6x80kg 5x100kg 5x100kg
Partial deadlift/triple extension to Barbell shrug: 6x70kg 6x70kg 6x120kg 4x170kg 8x160kg
Barbell row bent over under grip: 6x20kg 6x20kg 6x60kg 6x80kg 6x100kg 4x110kg 15x60kg

Notes - PM

Extra protein

Firstly, the healing finger held up nicely. Today felt solid despite a 2+ week break, maintained most of my lifts but I had to work a little harder to do so. On top of that they got a little dirtier, which is fine. Now I’ve just got to undirty them again and progress forward until I set a new dirty number to clean up.

Chin ups were the only PB based routine today, a little dirty but I got it done. Cable rows were maintained as far as weights were concerned but I fell one rep short from my last routine, which was a PB. Close grip pull downs were also maintained weights wise, fell shorter on reps, but got a little dirtier. The partial deadlift explosivo to a shrug hold were a little weaker, less explosive. Barbell rows actually felt solid, I think I could have pushed out an equal PB on the reps which I was 4 reps short but an improvement from the last time I did them.

All in all, not much of a surprise with the decrease in oooomph but I’m not discontent or disappointed. It is only expected after a 3 week break. I’m fairly satisfied overall with the session despite the circumstances.

Nutrition
Total: 3,300 calories
Protein: 355g
Fat: 65g
Carbohydrates: 255g
Meals: 2

Notes
Only a mild increase to be done today, I’ve got one more of those edible cookie bowls filled with mini biccies. Weight-in throughout the week is the most consistent I’ve ever seen it at. For five days from Day 1, weight has been static except for a 1kg+ spike yesterday but it has quickly dropped back overnight. That’s a good thing as I find the weight drop over three weeks a week prior were too rapid for my liking. There is no doubt that outside factors have played a part in this and it will be interesting to see what the return of my kettlebell love sessions will do starting next week. I’ve always “felt” that whenever kettlebell routines are implemented, the way I do them, at their frequency (twice a week on non-heavy tension days), that they make me feel that much more high. My body feels like... I don’t know. I mean it feels already supercharged, look at the fucking amount of food I’ve been eating and how my body has responded. Perhaps for now, I would describe is as super-awesomeliciously-fan-fuckintastic-orgasmically-super-fuckin-charged.

Damage Control

Notes
Healing right tricep tendon daily loading maintained at only 50% (don’t ask....). The only sore body parts today are hamstrings from Day 1 this week at mild levels while chest still at an awesomely moderate levels from Day 3 this week. Finger flesh has been trimmed back last night as dead flesh has started to peel. I noted this yesterday and that is simply something bad waiting to happen, a potential to rip off more than just overhanging dead flesh if it gets caught on something. So, it’s best to maintain it by trimming it off. It added extra protein for my stir fry.

Weekend Outlook

Training
Same as last weekend, shoulder conditioning work and arm experimental. The remaining time will be considered as passive recovery period. A solid day is planned doing nothing but laying on the sand under the sun on a beach somewhere. That’s right, I’m going beach hunting. Mollymook (Turros Beach and Dolphin Point for longer stays) beach has been my favourite place of Vitamin D and weekend relaxation but now I’ll be adding more options to that small but very precious list.

Nutrition
Relaxed as usual and well balanced. Just like last weekend, a balance of social and nerd. I’ve got two parties I’ve been invited to, one starting tonight but I’ve been really responsible with alcohol consumption.

Week 17 - Mild Cut

2011-11-07T15:08:00.001+11:00

Day 1 - 07/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 31min

Recovery
Hours were satisfactory over the weekend ranging from 6hrs 30min to 7hrs or over. Just like how I spent last summer, I do my best to spend it as much as I can at the coast. Although last weekend was quite sensible alcohol-wise. Even though it isn’t technically summer yet here in Australia, for someone like me who thrives in the cold a little better than in the heat, my summer is extended and mine started a while ago. Last night I should have really clocked 7hrs 30min+ of sleep but I spent over an hour tossing and turning to find the “cold” spots “on” my bed. I did get 6hrs 31min which I’m happy with and should prove sufficient for today’s anal carnage.

Chillaxing + tanning + a little punani eye candy

Chillax

Routine - AM
Fasted (IF): 11hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Amazingly awesome! A massive sweat fest at just 20min. The strength and conditioning facilities were quite crowded so perhaps the entire area was a little heated I don’t know but motivational level seems to be increasing as well as fitness levels. One arm riding is no more and I’ll elaborate more on that below at today’s Damage Control Notes.

Routine - PM
IF: 16hrs
Routine: MOAR Arsehole Makers
Duration: 90min

Warm up: 2x10xbar Barbell front squat
Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch
Set 2: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 15x40kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch
Set 3: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch

Notes - PM
This marks the 4th arsehole makers session in 7 days (no or minimal training over the weekend) and I’m still vomit free. I am not broken and I will keep pushing it. Improvements are clearly evident and I am feeling much stronger. A sensible mind set is still strongly in place to avoid any pressure specifically gripping pressure on finger slice injury and it is allowing me some time to test and experiment with light load but awesome amounts of volume for the larger muscle groups below the waist. This afternoon’s session was much a psychological one. I kept chanting inside of me that the “body” isn’t the limit, my “mind” is and I kept visualising to myself continually breaking my own barrier, what my mind “perceives” it to be and leads me to believe it is. And I was successful, again and fucking again. I’ve now reached 195 repetitions worth per set with various improvements with each set lasting between 20min to 25min, rests in between did not exceed 5 minutes. Next session is planned for Day 3 this week and the plan is to consistently maintain what today’s first set looked like for all 3 sets. Day 5’s milestone is to include more minor improvements and improve repetition numbers. Both Days 2 and 4 will be MIIT days on the spinner just to keep the wheels moving with light loading for recovery purposes. Week 18 should see my return to my standard routine easing into the lifts.

Nutrition
Total: 3,400 calories
Protein: 350g
Fat: 90g
Carbohydrates: 300g
Meals: 2

OM NOM NOM NOM

Notes
Mild cut is going great. Too good perhaps, that or I’m dropping lean mass. But I’ve still been eating a boat load and my wheels seem to be getting stronger. So go figure. The weekend was completely relaxed although majority of the intake was clean there were the occasional deep fried greasy food, calorie dense “snacks” (you’ve got to at the coast) and some sensible amount of single malt scotch. I had wanted to try out some things which I picked up at the lolly shop at Braidwood, hence the mild increase in calories today. And yes, I’m still having my choc whey Milo overload treat on top of these goodies. ^_^ This week: some sticky Thai dish. Awesomesauce as always.

Damage Control

Getting there

Notes
No tricep tendon loading on healing right tricep tendon was maintained over the weekend on Friday and Saturday however, for the first time in one entire week, I was able to do them last night at 100%. My finger slice is healing quite rapidly and this may be because on Saturday I decided to finally give it some air as well as it received some salt water treatment when I go and dip myself in salt water at the beach after spending a fair bit of time under the sun (On that note: I now have a white arse compared to the rest of my body). I am still avoiding wetting the slice but I can do a little more now. I can type properly again, my WASD finess (FPS gaming) is back, I can do (with caution) push ups, and other general man-wifey things. I estimate that in another 7 days I can start easing into being able to carry some load while avoiding splitting the sliced finger whether it is hanging load or pulling load. Fucking BOOOYAH!

Sealed

Wrists are still really mildly tender though, interesting note considering I’ve completely avoided cleans, hang cleans, and jerks over the past two weeks. The right elbow joint seems to be still experiencing some fluid build up but only flares up when I start to carry a medium load on my arm. The one explanation as to why the sharp pain is evident on full lock out during mornings and evenings is that when I carry my bag to work and from work. that’s the only pattern I can pick up.

Hola!

Mild abdominal wall strain has also undergone a major improvement and body weight squats are nearly pain free. I can now also jog pain free. I will however skip this week’s OzTag game because I really do not want to be pushing it. Positive.

Nothing is sore for now and surprisingly, everything waist down were pretty ready to go by Sunday. Amongst the excess of leg anal cavity creating sessions last week, I expected everything waist down to still be in FUBAR state but this isn’t the case. I’m not sure what it is but somewhat my recovery seems to have incredibly improved for my lower body.

Day 2 - 08/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 16min

Recovery
Nearly had to sleep in the fridge again last night.

Routine - AM
Fasted (IF): 10.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Nice and easy, minor sweat fest acquiring enough endorphin but without tiring me out for a second endorphin fest later this afternoon.

Routine - PM
IF: 15hrs
Routine: Analogue stationary bike 40min (20min hill climb @ 2min intervals)
Duration: 40min

Notes - PM
Unstoppable. Orgasmic. I did not back down on the intensity and my singlet was saturated by the end of it. I was looking like a shiny dark brown Asian IT nerd (don't forget, sexy) by the end of it. It’s been a while since I’ve done any extended (or at last up to 40min) of some MIIT and I’m feeling the fittest I’ve been. And post routine, both AM and PM, I’m feeling like a rejuvenated Asian man. Amen. Endorphin addict has acquired more than endorphin for today. Mishun akomplisht.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
SKD/IF hybrid, non-tension template as usual.

Damage Control

Notes
Healing right tricep tendon daily loading complete with even more improvements on endurance. This unintentional upper body deloading period is showing some positive signs and it would be good if this continues into next week when I return to my usual training calendar targeting the entire body over the course of 7 days (4 days heavy tension, 3 days conditioning/passive rest). Wrists tenderness improved. Right elbow joint flared up this morning immediately on wake up and what I had noted yesterday can be disregarded. Finger slice is improving rapidly. I’m occasionally and sensibly testing it and I reckon that I can start gripping bars by next week provided I continue to be sensible this week and am free of any freak occurrences that splits my finger open. Legs are mildly sore but the Robocop and penguin walk shouldn’t surface due to how I’ve split this week. The spinner MIIT session this morning and this afternoon, as per my reading on other research, has proven to act as a recovery approach. I’ll be ready for more waist down pwnage tomorrow for sure.

Day 3 - 09/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery
Slept like a baby. Tiredness kicked in at around mid afternoon yesterday, settled for a couple of hours before leaving. The shock my body had endured doing nothing but mild intensity interval training for a total of an hour yesterday had an interesting effect. It’s been at least a few months since I’ve had purely a MIIT day, and even longer for nothing but pure slow monotonous steady state. Again, it’s interesting, especially a few hours post effect. But during: fitness levels have improved. I’m a fitter and awesomer ninja than ever.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fucking stoked! Before this morning’s warm up for this afternoon’s anal carnage I tested my finger flesh injury wound by doing a single behind the neck pull up with a 10 second hold, check, no problemos. After this session I tested some 20kg barbell javelin presses (bar starting at resting shoulders, clean, no lower body push press), 6 repetitions on each arm, and these were stronger compared to when I last did them, a positive sign for this unintentional complete upper body break which is in it’s two week period. Pushing and pressing, all good so far and I know I can at least do these at my own weight. With the exception of deadlifts which I’ll start off with caution. In saying that: MOTHERFUCKER, I’m fucking back next week! Nearly two weeks of a complete upper body break, it’s nearly over. Next week will tell whether this break is a blessing in disguise. A two steps forward scenario instead of a two steps back one step forward situation.

Routine - PM
IF: 16hrs
Routine: MOAR Arsehole Makers
Duration: 70min

Warm up: 2x10xbar Barbell front squat
Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch
Set 2: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch
Set 3: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch

Notes - PM
Two days ago I told myself “Next session is planned for Day 3 this week and the plan is to consistently maintain what today’s first set looked like for all 3 sets.” Well, the deed is fucking done, with ease I might add. That’s one set with 195 repetitions not including the 125kg reverse sled @ 1xTrack (25m), three fucking times. Rests did not exceed 5 minutes in between sets. To top it off, set duration has been reduced from 20min-25min to 15min-20min. I was nauseous during and a little after the third set but I am still vomit free. The soreness on everything waist down also appears to have been reduced after doing this PM routine. Tomorrow’s plan is nothing but MIIT again just like yesterday. I’ll finish off Day 5 this week as planned: identical to today’s routine with more fucking anal carnage. Summary: fucking incredible. I feel incredible. I am incredible.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
No Reese’s peanut crunchies today, back to the normal template. If I do find any unexpected drops though I’ve got my eye on some caramel slices.

A colleague who has been on leave for a few weeks who just completed the Kokoda Trail walks up and starts LOL’ing at me while I was eating my post workout lunch. I smile and ask “....what?” He goes “your bowl....” *more LOL’ing* I go “What about it?” He responds “It’s like a fucking bath tub!” We both LULZ. He continues “I don’t think they’ll be able to feed you if you did the Trail.” I respond “Mate. Train hard, eat hard. LULZ!”

Damage Control

Notes

Nearly 2 weeks of complete
upper body break. All
OK so far.

Robocop walk hasn’t yet eventuated, I expect it tomorrow or even Saturday. Right elbow joint is still giving sharp pains in the morning on full lock out, clears up by early afternoon. I’m not sure if I’ve mentioned it before but since I’ve adapted to a shoulder width (previously employed a winder stance) stance on my front testicles-to-the-ground squats, my ankles have been a little sore. On the left ankle, it occurs when I stretch to move my toes towards and away from me. On the right ankle, there is slight soreness only when I move my toes towards me. My assumption here is either weakness or lack of flexibility in both plantar flexion and dorsal flexion. The approach at this stage is to keep doing with a close eye on things and it should strengthen and allow more flexibility over time. Flesh injury on finger is healing nicely and as per my AM notes, I am now able to conduct push and pull movements without aggravating the wound. Healing right tricep tendon daily loading maintained as per usual with no reduction to strength endurance. All in all, things are looking great.

Day 4 - 10/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery

....

Don’t know how I’ve been getting 7hrs or over this week so far in this heat but I’m getting it. Perhaps the full moon last night helped. The storm definitely did, I love rain. I’d love to talk about what else I like doing in the rain but, no more erotica stories.

Routine - AM
Fasted (IF): 10.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM

Ropes (where the arrows
are pointing)

No change, just the usual 3min intervals at medium intensity. Tested some chest dips, intentionally done slowly while keeping the eye on the flesh wound, 15 repetitions, no problemos. Post interval training on the spinner, done a few behind the neck pull ups with 15 second holds at the top, no problemos. Then I joined (my doing) a coach train just climbing the ropes, un poquito problemo. Solamente un poquito. This is different from the ropes that I had done at the indoor rock climbing place. This one is a lot higher, there’s no belayer and only a 3m x 4m mat. Besides, I’ve ALWAYS wanted to reach the top and tap on the steel beam of the strength and conditioning ceiling/roof. I did it, with ease. All arms/lats and ZERO legs. Arm strides only. Problem: finger started bleeding. Silly boy, this will obviously slow down the healing time. I should book an appointment with my doctor so she can urinate on my finger for some natural healing.

Routine - PM
IF: 14,5hrs
Routine: Analogue stationary bike 40min (20min hill climb @ 2min intervals)
Duration: 40min

Notes - PM

Post easy 40min
MIIT session

Easy, MIIT is just easy. Enough endorphin fix but the feeling of being like in another world feels amazing. Silly testing ideas did not occur this time after what had happened this morning. Although I did have a nice chat to coach L to whom I requested some ideas as far as additional things I can do tomorrow on top of my anal carnage routine. Several things came up but I liked two in particular. Box jumps and mat jumps (done the mat jumps before). I’ve never done the box jumps before but I’ve always seen people doing them. I tested a 74cm platform, check. I tested the 85cm platform, check. Tested the 96cm platform, check. I was surprised despite not having done these before and the extreme lack of fluidity, I could to the 96cm with ease. There was a 100cm+ one (max I think) too. But the suggestion was that I put on a weighted vest (I thought for tomorrow 10kg is a good start) and do them on the 74cm, it should be great. With the mat jumps I think I’ll do what I used to do with the coaches with our team work training, ground to mat and one jump on the mat then step down. Another great tip from coach L for next week was to adjust my training regimen calendar just for one week (or maybe two depending on finger flesh injury) by moving things around a little. With my main routines back (Monday), chest/shoulders (Wednesday), and waist down (Friday), the order from which my injury would least likely be affected to the most likely is waist down, chest/shoulders, then back. So that’s the plan for next week. Our OzTag’s game today was cancelled due to weather conditions but I did test some mild accelerating take offs and so far so good on the abdominal wall strain. Top shit.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Just the usual non-tension day template here. Low in carbohydrates, high everything else with protein being numero uno.

Damage Control

Notes
Right elbow lockout is still evident and I’ve been stretching this casually every now and then which temporarily eases the sharp pain. Legs are sore but no Robocop walks. Right tricep tendon loading not maintained, I just forgot (was pretty busy yesterday). Wrists tenderness are very minor. Ankles are sore and as noted yesterday, the left more than the right. I’ve been doing stretches while I nerd it up at work or at home just casually. Mild abdominal wall strain is still evident but mild, only evident when I sneeze. Finger flesh injury was set back a little (see AM notes) but should not be a major issue. My biceps feel sore also for some reason.

Day 5 - 11/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 9hrs+

Recovery
Well that doesn’t happen often. My range this week has been between 6hrs - 7.5hrs but 9hrs is good, no complaints here. I was just watching some Cougar Town (my colleagues reckon I was watching porn... yeah) and I last checked my phone at around 10:30 then all of a sudden I woke up and it’s fucking 7:30AM (I normally get out of bed between 6AM and 6:30AM), LULZ.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Easy MIIT, piece of piss.

Routine - PM
IF: 16hrs
Routine: Holy Fuck!
Duration: 75min

Warm up: 2x10xbar Barbell front squat
Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)
Set 2: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)
Set 3: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)

Notes - PM
Un-fucking-believable. Incredi-fuckingble. It takes about 25min to set up this routine before I start, another 25min to return everything to where they belong. 10 fucking routines, continuous per set. This is by far that my masochist self has received the greatest amount of training joy (“pain” to those broceps with vaginas, and “pain” and “work” to those lazy fucks) I’ve ever acquired in one session. This ends my sixth anal cavity session over the period of two weeks due to an unintended upper body break due to injury, a blessing in disguise somewhat. I’ve leaned up quite rapidly especially this week but strength in numbers are continuous. So here’s a 2 week summary of strength progression over 6 sessions (3 sessions per 7 day week):

Session 1, Week 1, 4 sets of: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise

Session 6, Week 2, 3 sets of: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET 15x Box jump 60cm with 10kg vest SUPERSET 15x Mat jumps (ground to mat, one on mat)

That’s 225 fucking repetitions in a space of 20min - 25min, 10 routines, intensity levels increased with now 30 extra repetitions while making the same duration time per set, three fucking times. Despite having employed a natural intermittent fasting approach, fasted for 16hrs, this was the closest time I came into vomiting. The weighted box jumps and mat jumps are absolute fucking killers when done side by side. I can’t wait for next week when I slowly ease into my normal routine calendar, with mild adjustments in days to minimise the probability of splitting my finger flesh wound open.

Nutrition
Total: 4,000+ calories
Protein: 360g
Fat: 100g
Carbohydrates: 300g
Meals: 2

Notes

Ad-hoc adjustments, again....

My 1xtbsp, am I
doin'it right?

End of week weight-in surprisingly shows a drop. It’s nearly the end of my 3rd week being in a “mild cut” (not mild enough it seems, needs more bacon) phase with interruptions to training (but I’ve been creative and flexible due to injury) and my original weight-in ranged from the beginning was 73.5kg-75.5kg to now 72kg to 73kg. That’s a drop of 1.5kg-2.5kg in three weeks. I don’t work in absolute numbers/values anymore as far as weight is concerned, just weekly ranges. It’s incredible considering I am consuming 3,000 calories 3 days of the 5 days and 2,000 calories 2 days of the 5 days whilst the remaining 2 days (on weekends) range from 2,500 to 6,000 calories. Loving the abs (noticeably more defined than the pic I uploaded Day 1 this week believe it or not...) nonetheless though but I’ll be countering the drop with a mild ad-hoc change just for today. It must be noted I had already made ad-hoc adjustments on Day 1 (Monday) this week with some dark chocolate coffee beans and some Reese’s peanut awesomeness. Besides, the weekend is nearly upon us and on weekends I’m always flexible, and one reason that I am flexible apart from the social reason is that it also acts as a counter for any drop which usually occurs towards the end of a week. On top of my “bath tub” sized bowl of Thai chicken and mountainous rice, I picked up a few things and at the same time getting rid of some shrapnel change that I’ve been carrying for a while. One apple cream pastry, a slice of chocolate mud cake, and a strawberry slice. I was really wanting some caramel slices but apparently they got sold out (always do pretty quickly apparently). All inhaled nicely immediately after my lunch. Then to finish off that meal I have my usual Milo overload with 3 mountain tablespoons of Milo, 3 scoops of choc way, and maybe around 500ml of full cream milk. That’s only my post workout meal, meal 1 of 2 for the day. LULZ ^_^

Damage Control

Notes
Daily loading on healing right tricep tendon was not maintained, forgot again. I’ll improve this. Little or minor loading on mild abdominal wall strain conducted however what I’ve been doing over the past two weeks with some core and leg anal carnage training seems to be assisting the situation. Pain only strikes when I sneeze while sitting down, no longer when I am standing up. Other movements that I was able to replicate the pain with are no longer. Legs are recovering so incredible fucking rapid. They are at what I feel to be in a perfect training state. Not quite dormant from no training but 90% recovered from soreness, that’s when they feel the best. To me anyway. It’s like borderline dormant and sore. I don’t think I can explain it any better. Finger flesh wound is also recovering nicely but I am no longer going to conduct any more testing. I estimate that next week they will be ready at least at deloading levels. It’s been getting some fresh air and am no longer concerned about wetting the wound. There’s a fair chunk of dead skin I occasionally play with, I am very tempted to actually snip it off but I’m not a medical expert so I better not. Ankle soreness is now in control. Stretches are helping when nerding it up in the office, at home, and during meetings.

Weekend Outlook

Training
My shoulder conditioning and arm experimental returns this weekend on Saturday but only at deloading weight. That means high volume low tension. I’ve still got to watch out for the finger flesh wound. The remaining time will be considered as passive recovery.

Nutrition
Relaxed. Maybe some scotch, and I’m kinda missing some lamb chops. I love tacos too, lean tacos, negative calories ;) Amen.

Week 16 - Mild Cut

2011-10-31T17:46:00.000+11:00

Day 1 - 31/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs 30min

Recovery
My tweet this morning summarises my recovery: “It's 12:20AM. 9.5 outside. Naked, zero sheets, windows open, no heater: still can't sleep. Too hot, burning. I'll sleep in my fridge I think.”

Routine - AM
Fasted (IF): 10hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Nothing new, just the usual pre-workout of a PM workout. I have been aiming to smash a chin up PB for today, and still am despite the possibility of it have been decreased due to my recovery/rest overnight.

Routine - PM
Fasted (IF): 14hrs
Routine: Back
Duration: 60min

5min Treadmill LISS warm up
Chin up (Body weight): 25 15 15 10 10 (PB-R)
Cable row: 6x60kg 6x60kg 6x90kg 7x125kg 6x125kg (PB-R)
Cable close grip pull down: 6x60kg 6x60kg 6x80kg 8x100kg 7x100kg (PB-R)
Partial deadlift/triple extension to Barbell shrug: N/A - FREAK INJURY
Barbell row bent over under grip: N/A

Notes - PM
TOP session despite the interruption which caused the session to be cut short. I am fairly happy here considering rest/recovery was nowhere near 100%.

Chin up was a PB all around with 25 repetition vs last PB at 23. Totalling 75 repetitions over 5 sets. Both cable row and close grip pull downs also saw repetition based PBs.

Then, a freak accident occurred just as I was preparing for some power partial deadlift-to-shrugs. As I was adjusting the free moving bar rest (individual per side) on one side of the squat/power rack, with an upward motion, I somehow and carelessly let my finger from the same hand, slip into the pin holes jamming it. I didn’t feel I did much damage and just yanked out my finger instinctively. I took a second look and found some tasty flesh just hanging off like a flapping softened taco and maybe a glimpse of bone, my first reaction was “Fuck, now I can’t finish today’s session and potentially I’ll need to be creative for the rest of the week.” Immediately though I grabbed a paper towel because I needed to close that flapping and over-tomato’ed up taco so I can get some skin binding happening as well as to reduce possibilities of infections occurring.
I got some initial help from a coach then a staff who works at the medical section was so kind enough to clean and inspect the damage even though she wasn’t allowed to (I didn’t ask, she was training too and happened to see what was going on, or see some blood). They are only here for athletes but she insisted to tend to my wounds. Fuck me I love this place! So thank you (you know who you are) so much!
I was chatting to an athlete about it as I was waiting and she showed so much sympathy (and funnily everyone else I knew and I actually got a little overwhelmed by it) but I was like “I’m not worried and if I was it would be more about what I can and can’t train for the next week or two.” and she laughed and responded with “Spoken like a true athlete!” I just kept quiet to that response, LULZ.

After getting back into the office , the boss then insisted I go see a doctor since even after some cleaning my finger kept bleeding through the multiple layers of medical stuff my finger was covered with. I didn’t go since my post workout was more important and after I had eaten my near 2kg meal and choco-latte’ protein powder awesomeness drink/food dessert I went to the see my doctor.

To make the long story short about the doctors appointment, no stitches were required (thanks to my instinctive actions) and after some tests there appears to be no fractures. A follow up medical visit 9 days from now has been arranged to further evaluate the damage. That visit was quite tense, sexually, The doctor is quite a little horny vixen, I like it. There was a fair bit of flirting going on from both sides. She was cleaning my wound (again), I said in jest whether the liquid she was using was urine and somehow the conversation lead to her somewhat urinating on my finger. Nice, she giggled lots there. Another favourite moment was when, since I couldn’t remember the last time I had a tetanus injection, she highly (or forcefully) recommended I have a tetanus shot (on the shoulder) on the spot. I pretended I couldn’t unbutton and take my shirt off and recommended she undress me. After she was done giggling like a little school girl she finally did unbutton my business shirt from top to bottom then pulled my shirt off under my pants. I was hoping she would continue by unbuckling my belt. I would have thoroughly and gently examined her taco while she would examine my heart beat with a stethoscope, in her clinic. How fucking hot. I am apparently to avoid wetting the injury and suggested she bath me every night at my place starting tonight but that didn’t work, BOOOOO!!!!!!!

All in all, nothing serious. Every day from tomorrow it will be leg day, no upper body at all. I am creative and I’ll get creative. I can’t pwn you n00bs online either since my left hand middle finger is my “W” and “S” key in the WASD (FPS) so I can only strafe left and right, that’s it. I don’t see anything negative from today, I’m not a rigid spoiled brat fitness enthusiast. I see this as a good thing because A) I need to take care of those squat/power racks and B) even though I am flexible as it is, I like flexibility and that’s just not inside the weights room.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
This department has been going pretty well so far. Consumed an approximate 3,000 calories per day over the weekend not including the alcomaholz on Saturday night and weight in from this morning indicates absolutely no change from Friday last week (which is always my lightest during the week) to today, Monday (the heaviest, I usually gain some water from the weekend’s flexibility).

Damage Control

Freak silly accident during power/partial deadlift/shrugs

Notes

Who likes Metropolitan? LULZ

Very minimal soreness over the weekend, surprising. Healing right tricep tendon loading has been maintained every day of the weekend which is a good sign of improved discipline. I’ve been stretching my wrists occasionally by stretching them back palms out and pulling the tip of my hands towards me. Right elbow band issue has significantly decreased whilst a minor decrease with the hip joint. I can replicate the hip joint when on my back, I raise my left leg from a resting position to a 45 degree angle and I find after a few minutes worth of slowly doing this the hip joint nearly goes away.

Day 2 - 01/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs+

Recovery
I was told by the nurse and the doctor that my sliced finger will be in a considerate amount of pain especially on the first night. Well the pain really only enough of a bother to make me chuckle on the first two hours post slice but last night I had zero complaints from it and actually slept better compared the night prior.

Routine - AM
Fasted (IF): 9.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals - one arm edition)
Duration: 20min

Notes - AM
Business as usual, minor sweat fest with no change of intensity.

Routine - PM
IF: 15hrs
Routine: Lower Body Conditioning/Metabolic
Duration: 60mins

Warm up: 2x10xbar Barbell front squat
Set 1: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise
Set 2: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise
Set 3: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise
Set 4: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 125kg (25m) reverse sled SUPERSET 40x Back raise

Notes - PM
Sweet Mary with grape flavoured pointy nipples! FUCK ME DEAD THAT FELT GOOD! There’s a two step flight of stairs (if you can call it that) just outside the Strength & Conditioning facilities and upon stepping out shortly after this session, on my first step, I nearly face planted the fucking pavement. There’s such a strong sensation of butterflies in my stomach as I type this not long after my PM session. It’s true, whether within health & fitness or not, since leaving the dark place I left my mind has lead me to believe I was in nearly 12 months ago, amongst many other things I’ve been enlightened to, I am great at transferring what most would perceive as negatives and turn them into positives. Somehow somewhat on top of my already high positive energy and enthusiasm towards training I feel this has elevated even more to higher levels. There were a couple of occasions where my mind was taking control, barely standing and at times rolling on the ground with my arms covering my crying/laughing face, telling me “You are fucked, this is your limit.” then I firmly grasped the reigns and I heard myself saying “No. This, this ‘limit” is just my mind. I can and WILL do more.” followed by standing straight and taking deep breaths.

I will aim to do this session again tomorrow until the final day of my training week this week on Friday with some minor improvements. Some condition work will be maintained over Saturday though with a primary focus on core to prevent re-opening up my small flesh wound.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
No change, just the usual non-tension day template. Like a typical SKD/IF hybrid.

Damage Control

Notes

Abdominal wall
strain recovery
routine

Healing right tricep tendon maintained but only at 50% since the other half of the routine I normally involves applying pressure on both hands. Back/lats soreness/DOMS, except for upper back, has kicked in beautifully just before lunch time today.
I have done well in avoiding pressure or getting my left middle finger slice from getting wet, 99% avoidance of left hand usage all night last night. It is absolutely crucial especially on the first few days that I treat this with EXTRA EXTRA care as to avoid setting me back any longer from returning to my normal routine. I’ve had great respect for the disabled, especially athletes but after going through one entire night of complete avoidance of using my left hand, I have even much greater respect for them. It reminds me of something that I seldom think about but when I do, find it always laughable because people in general are bitching and moaning how bad life is rah-rah-rah-I’ll-cry-in-a-dark-corner whilst the disabled are actually living far more than whingers out there. Not to mention those who live in the third world country who have no gold coin to show but if look beyond that they are the wealthiest people in the world. If you’ve met one or lived with one you’ll know what I mean. There must be some sort of an expectation for me to whinge and cry about one finger and yet here I am happier than fly on shit. And imagine those who are worse off, just to put myself in an egotistic sad sod’s shoes. Note: that wasn’t a rant but this tiny bee sting of an injury just reminds me of something important and that’s how I view it.

Some news in regards to the physiotherapy appointment. Suspected right elbow band and also wrists tenderness are minor. No exercises/loading prescribed and since they heal pretty quickly, only surface post cleans practice, and my finger slice incident , I wont be doing these for at least a week. I also noted that I’ve made a major development in technique and the physio agreed that incorrect form I had been using during the early phase has caused minor issues. The suspected hip joint issue has been identified as a minor \o/ abdominal wall strain and I’ve now got new set of daily loading to assist in healing and recovery. ETA: approximately two weeks.

Day 3 - 02/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 15min

Recovery
Slept like a baby, woke up and slept in again to get over 7hrs. Had a dream about some young lass at work (don’t know her name) and it was the pleasantest of dreams, went back to bed so I could return to it. Got me over 7hrs.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals - one arm edition)
Duration: 20min

Notes - AM
Session was as intense if not more intense than usual, one arm version as to avoid any pressure on the left hand.

Routine - PM
IF: 15hrs
Routine: Arsehole Makers
Duration: 70min

Warm up: 2x10xbar Barbell front squat
Set 1: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 100kg (25m) Reverse sled SUPERSET 30x Back raise SUPERSET 10x60kg Leg extension SUPERSET 20x30kg Hamstring curl
Set 2: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 100kg (25m) Reverse sled SUPERSET 30x Back raise SUPERSET 10x40kg Leg extension SUPERSET 20x30kg Hamstring curl
Set 3: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 10x40kg Leg extension SUPERSET 20x30kg Hamstring curl
Set 4: 10x40kg Barbell front squat (arms crossed)
Set 5: 10xBW+10kg single arm plate crunch
Set 6: 10xBW+10kg single arm plate crunch

Notes - PM
My words prior this session: “It's nearly time to claugh. It's my new word. Verb: simultaneously shed tears from physical pain and express extreme joy in laughter. Training Life.”. And indeed I claughed. Many times, and hard. I love it when externals test me because I get to prove to myself what I’m fucking made of. My “limit” keeps getting redefined, or I should say, undefined.
Today’s PM session was a lot harder... wait scratch that, more fun than yesterday. Three sets of continuous joy and orgasmicalicious feeling, cycling 6 routines non-stop vs yesterday’s 4. Quadriceps pumps galore. I’ll think of something to inject that’s more glute/hamstring focused into tomorrow’s routine and my idea is to cycle quads-hamstring/glutes on and off and see if I am able to add more volume, working around fatigue. It should be quite obvious that I’m fucking around here, or more appropriately “experimenting” or “testing” so I don’t need anyone’s fucking broscience bullshit in my face, kthx. I’ve learnt more about my body through my own self trial and error over the past 2.5years and it’s a non-stop continuous improvement process. Two more days in a row of this orgasmatron sessions for this week with modifications and tweaks along the way and another three days next week (until horny doctor’s appointment green approval). I was also able to squeeze in some core work without using my left hand with the single arm plate crunches with constantly holding a 10kg plate overhead.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes

Cutting meal, part of, meal
one of 2. Bowl should be
big enough right?

Cutting down nice and steady, getting ready for the Aussie summer. I mean I’m already beach ready, I just don’t think that being a little more ripped/lean will hurt. The new nutritional template should prove to be interesting in conjunction with anal-cavity-creating leg sessions I’ve been doing due to my finger injury for the rest of the week and highly probably for next week also.

I’m not sure what I cooked for this weeks post workout meals but as always it’s fucking delicious. Again, mixed fibrous vegetables, chickhaaan, and a stir fry sauce that is honey sweet, very spicy, and quite sesame’y in taste. Awesomesauce all around. Attached is my food bowl which manages PART of my post workout meal for a MILD cut. Had I been on my “Cruise Control” mode (or mild bulk at 1kg/month gain) two weeks ago, I doubt the food would fit. That or it’d overflow. But my food bowl is big enough no? Just as equally heavy is my solid/liquid hybrid choc whey (3x scoop), full fat milk, and gluttonous amounts of Milo goodness. One meal out of two for the day. *high five*

Damage Control

Notes

BBQ sauce marinade

50% loading completed on healing tricep tendon. No loading on minor abdominal wall strain yet until my finger heals but attempting to replicate the strain by conducting a single leg raise on the left leg which used to be possible but now it’s no longer the case, BOOOYAAAH! My ankles are sore from the excess deep squats, most likely a strain due to employing a close stance. This is something I’ll persist with, perhaps a flexibility exercise/conditioning but I’ll be keeping a close eye on it. Entire back with the exception of traps are still beautifully sore. Everything waist down are absolutely fucked up, and this is just from yesterday’s session and not from an even more intense arsehole maker session from this afternoon. Two more days of leg smashing and possibly three days next week until I see my little horny British vixen of a doctor to see whether I’ve got at least some green light on certain routines. Maybe she can help me with some pelvic conditioning too which may assist with triggering some healing elements for my mildly strained abdominal wall. Hrmmmm....

BBQ sauce marinade

Day 4 - 03/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs+

Recovery
Hell yeah!

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals - one arm edition)
Duration: 20min

Notes - AM
MIIT complete, pre-workout of a workout for my PM completed. Small endorphin fix acquired. Feeling great considering my legs are feeling absolutely fucked to buggery.

Routine - PM
IF: 15hrs
Routine: Bigger and Betterer - Arsehole Makers
Duration: 75min

Warm up: 2x10xbar Barbell front squat
Set 1: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x10kg Single arm plate crunch
Set 2: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 100kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x10kg Single arm plate crunch
Set 3: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x10kg Single arm plate crunch

Notes - PM
I’ve decided to go all out today and treat this day as my Day 5. There’s uncertainty as to what I’ll do tomorrow though, maybe just a front squat marathon combined with core work but no more supersetting legs. “Crazy” seems to be the word of the week for me followed by the phrase “...you’re a machine!”. People forget I was doing 1,200 non-stop consecutive kettlebell swings that would last 27min which was part of (not completely gone) my regular metabolic routine at some stage and that was when I was a full time one pack a day smoker.
Today was surprising. As soon as I woke up I thought I wouldn’t even be able to do a body squat. I thought I needed a wheelchair. Tested a body squat, it hurt, but this mornings warm up and somehow when going through my warm ups and my first set during this PMs routine, my legs felt fine. The robocop walk I’ve been doing all afternoon yesterday and this morning has somewhat gone away, now replaced with an awesome penguin style walk. My legs feel fucked but going through an even more intense routine, when it’s action time it tells a different story. They are not broken (I thought they were). Although I am going to skip them tomorrow due to the fact that the sensible me tells me that doing these four days in a row isn’t a good idea. There’s clearly an improvement, that and/or I haven’t reached my limit. It feels like it but every time I raise the bar it doesn’t feel so bad when I’m going through it, despite the claughing involved.

I went from Day 1 doing four sets of:

5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise

To Day 2 doing three sets of:

5x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 100kg (25m) Reverse sled SUPERSET 30x Back raise SUPERSET 10x60kg Leg extension SUPERSET 20x30kg Hamstring curl

To today doing 3 sets of:

10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x10kg Single arm plate crunch

Sweet Mary with pointy grape fruit titties just grew another pair of tits and it’s made me happier than my already constant happy self. That’s 8 fucking routines, continuous, with each set lasting about 20min at least with 180 fucking repetitions and that’s not including the 125kg 25m reverse sled walks. Rest periods did not exceed 5 minutes. I was close to vomitting on Day 1, today, I wasn’t even close. Alle-fucking-luyah!!!!

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
I’ll be treating today as my Day 5 both nutritionally and training. Some notes can be found on Damage Control. Tomorrow (Friday) until Sunday I will be at the coast enjoying some Vitamin D. You guessed it: I’ll be flexible as usual. Keep the hard (fun) days hard and keep the easy days easy.

Damage Control

Notes
Healing right tricep tendon daily loading completed at 50%. Back is clear, I think. The tetanus shot on left delt is still sore but improving, I’m not quite sure if this is normal. No OzTag tonight, physiotherapists’ ETA for mild abdominal wall strain ETA is two weeks. No loading on abdominal wall strain yet until my finger slice can take some pressure but with all I’ve been doing this week, the damage seems to be healing nicely. Everything waist down is absolutely fucked. They’ve never felt this fucked before, I’ve had DOMS last 5 days from my heaviest leg days so I reckon with how fucked they feel right now this soreness could stretch to 6 days or maybe even 7. I brought the Robocop walk was back in fucking fashion yesterday and this morning. Today, it’s all about the penguin walk. Setting walking trends since 2011.

Day 5 - 04/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs

Recovery
LULZ.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (10min hill climb @ 3min intervals - one arm edition)
Duration: 20min

Notes - AM
I’m feeling great, my legs are fucked but MIIT was still doable. I got a little distracted at one stage and climbed a little longer than what I allow myself to.

Routine - PM
IF: 15hrs
Routine: Random
Duration: 45min

16kg Kettlebell snatches (right arm only): 20 20 25 25 25
10kg Plate crunch: 50 50

Notes - PM
Nothing serious, just something random... Lots of fucking around and clueless testing, wandering around trying to figure out what I can and can’t do. I also tested some of the abdominal strain recovery movements (so I wasn’t completely THAT bad). Towards the end, minor sweat plus for the first time I felt my finger slice open a little with a little stingy reminder. Silly boy.

Nutrition
Total: N/A
Protein: N/A
Fat: N/A
Carbohydrates: N/A
Meals: N/A

Notes
With Day 4 being treated as a Day 5, I’m treating today as an off day nutritionally as I’ll be at the coast by mid afternoon. No counting will be required.

Damage Control

Notes

Maybe I needed sitches?
Doctor believed I
didn't need it

Reminds me of
Nemo, LULZ

Healing tricep tendon loading completed at 50%, none on abdominal wall strain, pending green light for finger slice injury before I can complete the remainder of what’s required. Legs are FUBAR. Penguin walk is still evident unless some hot lass is around I painfully force the penguin walk out the window. Right elbow joint is still funny, this week marks a full week clear of any clean/jerks. Wrists are still mildly tender but improvement is evident. Tetanus injection on shoulder soreness nearly gone, thankfully since I got punched on the same spot earlier this morning because someone got a little too excited (of my awesomeness of course).

Weekend Outlook

Training
Minor conditioning. Will be training a friend with kettlebell familiarisation over the weekend but I’ll be forced to use one arm only.

Nutrition
Seafood, lots of seafood. Leaving for the coast in a couple of hours and I’ll eat nothing but seafood. Seafood party. Maybe some scotch. Probably some scotch, probability: 99.9%.

Week 15 - Mild Cut

2011-10-24T21:10:00.000+11:00

Day 1 - 24/10/2011

Motivation Level: High
Energy Levels: Medium
Sleep: 4hrs.....

Recovery
Atrocious. Note: When you crave something, don’t sit and think leaving it until late. Just go and do it early and fucking get it over and done with.

On a side note, comment of the day reflects on not in training in general but still important. I was accused of “being on drugs” due to my constant positive energy. LULZ.

Routine - AM
Fasted (IF): 9.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
It’s getting warmer and even though I am not sun burnt from the weekend of excess Vitamin D amongst many things I feel hotter than ever. This was a sweat party and it initiated halfway through this session for that matter. I felt a tad unfit due to the zero conditioning I usually do on Saturdays.

Routine - PM
Fasted (IF): 14hrs
Routine: Back
Duration: 90min

5min Treadmill LISS warm up
Pull up (Body weight - wide grip): 20 10 11 10 10
Cable close grip pull down: 6x60kg 6x60kg 6x80kg 7x100kg 7x100kg (PB-R)
Cable row: 6x60kg 6x60kg 6x90kg 6x125kg 6x125kg (PB-RS)
Partial deadlift/triple extension to Barbell shrug: 6x70kg 6x120kg 6x170kg 2x180kg 10x120kg
Barbell row bent over under grip: 8xbar 10x60kg 10x60kg 6x80kg 6x100kg 2x110kg 15x60kg

Notes - PM
This session was surprising considering of the excess alcomaholz, lack of sleep over the weekend including the not so awesomesauce 4hrs last night, and despite feeling a little unfit from the weekend. The pull ups weren’t surprising though but I’m OK with 61 repetitions over 5 sets. Both cable close grip pull downs and cable rows felt easier and a tiny bit cleaner, although dirty (my approach, make the dirty and turn it into clean, then raise the bar, rinse and repeat), these felt great. The barbell shrugs were done on the platform today instead of the smith machine with the starting height at knee level, slightly lower compared to the squat rack which I normally use and the starting height there is about an inch above the knee level. Lost explosiveness at 180kg and didn’t want to waste the effort since I find the routine only effective (for me) when I can get the bar nice and fast, high enough for me to hold at the upper most state of this movement. Died on the arse o the barbell bent over rows (under grip), not sure how I managed 8x110kg last week but I couldn’t do this today. The repetitions on them were simply too dirty and much like shrugs, I saved my energy for the next set instead.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
Interesting observation over the two days on the weekend, I find myself now at 75.5kg with a fair bit of water weight happening. No training or even physio exercises were done but IF was maintained. Excess red wine and food in general, all in all, flexible. I have decided that I can fit an extremely mild cut starting this week for two weeks, maybe even four. It just depends on how rapidly it goes. My plan at this stage is to work with a 71kg - 73kg range. I am currently on approximately 73.5kg - 75.5kg. I no longer work with single values but I find a weekly/fortnightly frequency is about right as it gives me a decent accurate range to work with.

Damage Control

Notes
Absolutely fucking zero physio routine conducted on injured tricep tendon. Wrist and elbow band area tingly which is, by reading my notes over the past week or two, only pronounced early in the morning. No soreness on the weekend at all, not surprised considering I did skip barbell squats and leg presses on Day 5 last week due to an attempt to give my hip joint (left side) to recover quicker. Speaking of which, it is still sore and cannot notice any difference between today and last Friday. I might be skipping another game of OzTag this week with a high probability of a visit to the physiotherapy late this week if no significant improvement is seen by Day 3, Wednesday this week. Something is developing also with symptoms like sneezing and lots of sniffles which has only started appearing since returning from the coast.

Day 2 - 25/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs

Recovery
An improvement of 2hrs. Let’s get back on track Christiano!

I’m aiming for 40 repetitions of body weight and also 4 repetitions of body weight plus 50kg dips tomorrow. Provided I don’t get “distracted” tonight, I’ll get a decent amount of sleep and finally get to scratch a couple of itchy mini milestones I’ve been wanting to scratch for the past few weeks.

Routine - AM
Fasted (IF): 9hrs 30mins
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Feeling fitter today, dropped some water which is good.

Had a brief chat today with an athlete. She spoke about how her team qualified for the Olympics and also what she has planned from now until then. These athletes, just to be around them, watch them train and progress is absolutely inspirational.

Routine - PM
IF: 14hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 80mins

Set 1: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
Set 2: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
Set 3: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 5x40kg
Set 4: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 5x40kg
Set 5: Barbell hang clean -> Barbell push press 3x70kg Superset Barbell front squat 5x50kg
Set 6: Barbell hang clean -> Barbell push press 3x70kg Superset Barbell front squat 5x50kg
Set 7: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 5x50kg
Set 8: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 5x50kg
Set 9: Barbell hang clean -> Barbell push press 1x70kg (Wobbly, cut it short to 1 rep) Superset Barbell front squat 5x50kg
Set 10: Barbell hang clean -> Barbell push press 4x60kg (Extra Hulk smash to failure mode) Superset Barbell front squat 5x50kg
Set 11: Barbell roll out slow 10x SUPERSET Leg raise: 5x
Set 12: Barbell roll out slow 10x SUPERSET Leg raise: 5x
Set 13: Barbell roll out 1x with 30 second hold at full stretch

Notes - PM
The increased YouTube investimagation and research seems to be paying off. Even though my sleep hours still aren’t back to my normal amount, today’s session felt fantastic. Zero wrist tenderness caused and maybe one rough landing but it shouldn’t tenderise my collarbone like it used to. I am getting the hang of the full extension especially the violent shrugging section, my upper body briefly arches back nicely, it creates a good amount of explosiveness and the whipping of the elbows under the bars become more natural and fluid. There was an improvement with the 70kg where last week I could only manage one repetition. Although by the 9th set the push press got a little wobbly so I wasn’t about to push it any further since I’ve already achieved something today. Plus, fatigue was kicking in nice and quick, evident by the wobbliness. I didn’t go up in my usual weights with the front squats due to the hip joint issue which hurts even at body weight squats but the weights conducted today didn’t bother it and I’m certain that the mild tension/load on it has some benefits with recovery. The last three sets were merely core work as usual, felt like awesomesauce too.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Slightly reduced intake, new template for non-tension days.

Damage Control

Notes
Injured right tricep tendon daily loading maintained and endurance is back to normal. Wrists tenderness improved. Biceps mildly sore from back day yesterday while back is fucking crying in agony, awesomesauce. I had two crampage sessions last night in the mid back section. Lats are wonderfully tender while right now, traps feel like someone is constantly pinching them with their hands. Right elbow band area soreness is still evident. Hip joint is still no go and when attempting body weight squats it doesn’t feel so awesomesauce.

Day 3 - 26/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 30min

Recovery
The unpredictable Canberra weather has turned for the good turning cool and assisting my sleep (my body handles the cold better). Not far off from 8hrs overnight, I’m close to being back on track with sleep at an average of 7hrs to 9hrs sleep. Not fucking 4hrs.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Purposely backed down on this a little as I am trying to make room for a couple of PBs I plan on breaking this morning. Other than that, it was still a nice brief ride providing a small shot of my endorphin fix.

Routine - PM
IF: 13hrs
Routine: Chest/Shoulders
Duration: 95min

5min Treadmill LISS warm up
Dip: 38xBW 6xBW+25kg 4xBW+50kg 2xBW+50kg 8+BW+25kg (PB-R)
Dumbbell flat bench press: 6x38kg 6x50kg 5x75kg 2x75kg 6x60kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 6x45kg 5x50kg 6x38kg
Dumbbell isolated side lateral raise: 6x19kg 6x25kg 6x35kg 4x37.5kg 8x25kg
Dumbbell reverse flye: 6x38kg 6x50kg 4x70kg 6x60kg 10x38kg

Notes - PM
Slow progress, BUT progress is there. I was really itching to scratch a 40 repetition dip at body weight but no go today. I did however break my 3 repetition PB at body weight plus 50kg (2x25kg plates) chained to my waist with 4 repetitions and was soooooooo close to the 5th one too. Dumbbell flat benches were slightly stronger too. There was a plan to test out barbell bench presses today but considering that my right tricep tendon is still healing as well as a right elbow band issue (on the stretch/lock position, not good for dips) which actually became a minor challenge during my dips, it was probably not a sensible idea. Incline dumbbell flyes were also stronger but I’m still 10kg away from reaching my equal PB. Isolated lateral raise were also stronger with 2 repetition short at equal PB in repetition and in weight. Body swing evident on 30kg+, my approach is getting dirty to clean and I’m slowly getting there. The reverse flyes were also slightly stronger as far as the overall routine is concerned. Flagged a routine today (see Damage control) and will be visiting a physiotherapist either late this week or most likely early next week.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
The mild cut is going great and as expected the water weight gained from the weekend is pretty much gone. My goal is simply to cut down body fat levels just a little. Despite the little reduction on the daily average intake, IF combined with choices of food does not feel like I am restricted in any way, in fact, still the opposite.
Another day of IF, another day of attracting attention because of the food I take to work. “HOW MUCH do you eat” says the Director. I reply with “A LOT, but this is actually me cutting down...”, LULZ.

Damage Control

Flagged - Dumbbell reverse flye @ 60kg and 70kg - tingle/pain when arms are at horizontal position

Notes
Loading on healing right tricep tendon maintained and endurance levels maintained if not slightly improved. Back, lats, and lats are still all sore. Hip joint is still sore with body weight squats and jogging generates some pain. Right elbow band area is back to it’s original soreness. The random tingling is gone but putting my right arm at the most locked position doesn’t feel so awesomesauce. Both the hip joint and elbow band (suspected) notes over the past week has now prompted me to visit the physiotherapist late this week or early next week.

Day 4 - 27/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min

Recovery
Not as bad as 4hrs but still slowly trying to reach for 8hrs.

Routine - AM
Fasted (IF): 9hrs 30mins
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Just the usual pre-workout workout for this afternoon’s hang clean and jerk grind. Aiming to reach body weight hang clean and jerks today.

Routine - PM
IF: 14hrs
Routine: Clean and Jerk
Duration: 90mins

Set 1: Barbell hang clean -> Barbell push press 3x40kg Superset Barbell front squat 5xbar
Set 2: Barbell hang clean -> Barbell push press 3x40kg Superset Barbell front squat 5xbar
Set 3: Barbell hang clean -> Barbell push press 3x70kg Superset Barbell front squat 5x50kg
Set 4: Barbell hang clean -> Barbell push press 3x70kg Superset Barbell front squat 5x40kg
Set 5: Barbell hang clean, front squat jerk: 3x40kg
Set 6: Barbell hang clean, front squat jerk: 3x40kg
Set 7: Barbell hang clean, front squat jerk: 3x40kg
Set 8: Barbell hang clean, front squat jerk: 2x50kg (bar rolled on third during squat, dropped on side bicep, nice bruise now, LULZ)
Set 9: Barbell hang clean, front squat jerk: 3x50kg
Set 10: Barbell hang clean, front squat jerk: 3x50kg
Set 11: Barbell clean, front squat, jerk: 3x50kg
Set 12: Barbell roll out slow 10x (hold on final repetition) SUPERSET Leg raise: 5x
Set 13: Barbell roll out slow 10x (hold on final repetition) SUPERSET Leg raise: 5x
Set 14: Barbell roll out 1x with 35 second hold at full stretch

Notes - PM
Amazing development in today’s session. ABSOLUTELY FUCKING AMAZING! I feel more stoked today than breaking my 195kg deadlift PB when I was a lighter 72kg. I had some awesome assistance from Tim the athlete. “I’m happy you’re happy!” He says. “If you weren’t a guy I’d kiss and hug you right now!”. He has and once again played a big role in my development of cleans, squats, and jerks. I felt so stoked I could have kept grinding a few more hours in the gym, I didn’t want to leave and I could have kept grinding all day! Tim had guided me through majority of my session today. A big change, BIG change for me. I’m back to my starting weight, with the new things I’ve learnt, I couldn’t be happier. And for someone who’s been accused of taking drugs because I’m the type of guy who’s just constantly happy every moment every day, that’s an understatement. Tim was also impressed because with the end result, my form was finally correct and he noted “It’s looking really good, as if you’ve been doing it for a while”. My triple extension has good form, my catches/landings are now “confident”. My wrist tenderness and also potentially my right elbow band issue might have come from learning how to catch/land properly. I used way too much hands to catch earlier on. On the third set, Tim mentioned he could see a “gap” between the bar and my chest/shoulder. I was pretty much carrying the fucking weight instead of having the body catch it. And this lead to being inefficient when jerking the bar since I’m using more arms/shoulders for the take off pre-jerk instead of my body. And not to mention, the pressure on the arms/wrists. He demonstrated on a different platform on an empty bar sitting on a rack as to how/where the bar should be landing. He stepped under the bar arms out and showed me. He then demonstrated on the platform I was using, on squatting from this position instead of the arms crossed method I’ve been practicing with, by placing two straps on the bar as to where the bar would normally rest during a catch/squat. With the straps facing up, he advised I practice squatting with the bar positioned accordingly while gripping the straps with my hands, in a hammer grip fashion. I did this for a set and it actually felt good and this is where the magic started to happen. Every clean from here, zero hands, all body on catches/landings, 150% confident. It feels so good, the thump it generates when that landing occurs. I’m a little rough for now but soon I’ll grasp absorbing the weight. I’m also amazed because from here I squat the bar straight up after the clean, more so that for the first time my back felt more straight than before while my feet were positioned a lot closer than I would normally squat with. Naturally too, I stopped the hang cleans and moved to just plain clean with the bar starting from the ground. I might as well start now.

Some developments required at this stage: I need to work on my grip. If the bar is resting too far from my fingers, at the tips, when I jerk it I end up having three fingers around the bar, it’s not nice when I’ve got my arms locked holding this weight above my head. I tried to use a complete over grip and asked Tim about this but he suggested it wasn’t a good idea especially during heavier loads where the bar might just end up spinning and it’ll become unsafe. I will give a hook grip a try next week. The other thing is that on the take off for the jerk, I am tip toeing pre-take off. I didn’t do this intentionally and I was quite surprised I was but clearly, the value of having an elite athlete watch you and critique/note these things is just simply invaluable. He also advised the pre-take off should be as if I was starting to squat, chest out proud, arse out, feet planted, then jerk.

Next session I will give the jerk a miss but will grind away with cleans and squats. Stoked, fucking STOKED!

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Fantastic. Cycling 3,000 calories on heavy tension days (3 days) and 2,000 calories on non-tension/condition days (3 days, 7th day is flexible for social reasons and calories may vary from 3,000 up to an estimate of 6,000 calories). You could say I’m spot reducing but ideally I only want to eliminate some stubborn fat which is only located on my lower back and lower abs.

Damage Control

Notes
Healing right tricep tendon loading not maintained as it’s not required for a chest day (yesterday). Pectorals are sore, entire back and especially trapezius are sore. Got an interesting DOMS on my left bicep, LULZ. Wrists are mildly tender, right elbow band area has improved but it’s still painful to lock the arm. Hip joint improved slightly and have been employing an exercise that I can casually do anywhere, thanks to awesome coach Emily. Physiotherapy visit due Day 2 on Tuesday next week for investimagation and analysis of the right elbow band issue, wrist tenderness, and hip joint area.

Day 5 - 28/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min

Recovery
This has got to be the most undisciplined week for this entire year of training in regards to rest/recovery. Just an observation, nothing negative.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
[Vietnamese accent]Belly goot![/Vietnamese accent]

Routine - PM
IF: 16hrs
Routine: Waist Down
Duration: 100min

5min treadmill LISS warm up
Barbell deadlift (wide/sumo stance): 5x70kg 5x120kg 5x160kg 3x180kg 1x190kg
Romanian Deadlift: 5x70kg 5x70kg 5x110kg 3x140kg 5x140kg
Barbell front squat: 5xbar 12x40kg 10x40kg 7x40kg
Leg press: 8xAIR (LULZ) 60x100kg 60x100kg
Smith machine standing calf raise + triangle block: 8x70kg 10x70kg 10x120kg 10x170kg 15x120kg (PB-R)

Notes - PM
Top session primarily because despite the shit-fuck of a rest/discipline I’ve been having this week, today didn’t feel like a struggle at all as well as hip joint pain was not triggered thanks to Mr. Sensible. A quick motivational/mild LULZ moment though. I was chatting to a full time PT/part time S&C coach (cute lass, she’s really got a nice smile and I think her freckles are adorable...wait...I’m getting side-tracked here....) towards the end of my session who was working with a young group of rugby players. She mentioned how the rugby boys were impressed. As I walked in, the group enquired (about me) to the coach “What sport does he play?” and when it was revealed how simply work for IT (and another coach jokingly saying my sport is OzTag... LULZ) the response was something like “...No way. IT guys are supposed to be skinny.” Representing the NERDS motherfuckers! ^_^

Anyway, I experimented with a sumo wide stance on my deadlift and could not believe how easy 190kg felt. It felt like 205kg was achievable today but since I’ve been struggling with standard deadlift the past few weeks decided not to push it. I’ll stick with the sumo stance for a few more weeks before going back to the conventional deadlift, it actually forces me to make it cleaner, although not the cleanest it’s a hell of a lot cleaner when I pulled 195kg @ 72kg body weight off the ground using the regular conventional deadlift.

Romanian deadlifts were stronger today, much stronger than last week and now I can complete a full 5 repetition set of 140kg.

Today’s plans with squats was to stick to low weights with high rep. A few other athletes were doing these today and I’m not sure what I’m doing wrong but the bar slips easily off my shoulders even when my arms, crossed, are absolute parallel to the ground. But seeing some athletes, their arms drop a little but the bar doesn’t move. The excess sweat probably didn’t help though. And the bar is sitting so high up that I could feel the bar on my neck which slightly interferes with my mouth breathing. Also I did try a post clean position during my squats but my wrists are too tender from yesterday. I did receive a post reminder recently from another community/blog about the topic of wrists pain during Olympic work. With this and some other additional research I plan to follow up with very soon, I will learn more about this topic to help me develop the clean and jerk movement. Being my weakest point, I’d like to be able to rep out about 40 repetitions at light weight. Sticking to a lighter weight also ensured I didn’t trigger any hip joint pain that I’m still recovering from over the past two weeks. Next week I’ve got a physiotherapy appointment for this as well as my wrist, and elbow band weirdness.

I was extremely cautious with the leg press rep’ing out no weights on the machine during my first set. I also decided to experiment again with high repetitions and low weight except today I think 100kg is the most I can manage without causing serious issues with the hip joint. Looking back at my old log entries, the last time I experimented with this I was doing 40 repetitions of 200kg followed by 20 repetitions for the remaining sets. I’m fairly happy with the two 60 repetition sets today at 100kg. It was orgasmically delicious.

Standing calf raises also felt easy but still a challenge, with a repetition based PB.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
The first week is nearly complete. Next week will give me a weight range of how this new “mild cut” template is going and should provide me with a rough idea of how long I’ll need to be on it for. Previous mild bulk template which ended last week contains an average of 3,260 calories per day (not including my flexible weekends which can vary from 2,400 and 6,000 calories) which approximately gave me 1kg gain every 4 weeks, based on my activity levels. This new one is approximately 2,600 calories a day. IF is maintained as always with a higher carbohydrate focus on high tension days and higher fat focus on condition days, high protein on all days regardless. So far so good.

Damage Control

Notes
Everything waist up is sore and mostly at mild levels. Upper back still sings the loudest melody while chest is still fresh from Day 3. Legs are now feeling suspiciously dormant right now in the soreness department but I know I will wake up tomorrow (or Sunday) to a harmonious soreness tunes from various body parts both low and high. Loading on my healing right tricep tendon has been maintained and endurance/effort has undergone a minor improvement. Tingles are still evident, healing in progress. Wrists are tender whilst the right elbow band generates a sharp tingling pain when I force it in a lock position. This is mostly evident either in the morning or in the evening. My left delt/shoulder is also pretty sure, not sure why.

Weekend Outlook

Training
Shoulder conditioning and arm experimentation will continue as normal on Saturday with the remaining time will be considered as complete passive recovery periods. I won’t be mentioning lustful shit anymore in regards to late night HIIT/core workouts, and other things I love and enjoy. So if I’ve gone quiet about this, you know why. And no, no girl has put that control over me, never.

Nutrition
Flexible as usual. There was a possibility of being out tonight but declined. Tomorrow however will be pretty social as usual and alcomaholz will be involved. Dietary intake will vary as usual between 2,400 and 6,000 calories.

October 2011 Progress Update

2011-10-17T18:13:00.000+11:00

New and improved
kettlebell pose at
4kg - 5kg heavier
and slightly leaner

It’s been 32 months and 12 days now since I had my second attempt into this lifestyle. I’ve come a long way and I’m proud of my achievements not just in the weights room but everything else that stemmed from gaining a healthier and stronger body, the list is endless and it continues to grow. This is just a brief update from the past 2 years, 9 months, and 12 days of training. One year from January 05, 2009 (It’s funny how the date is so memorable as if it was just yesterday) I had gone from 82.5kg to 64kg. I had specific goals set from there but I didn’t quite follow these and with much experimentation on nutrition and training, I ended up at only being 3kg to 4kg heavier on February 26, 2011. There was also an error (lesson learnt) where I had accidentally overshot what I had planned of being 6kg heavier than my previous goal and all of a sudden, I found myself only gaining 3kg to 4kg. Lesson learnt indeed, and that's just one of many. Practice does not make perfect, but practice with being able to apply corrective action, I make progress. Anyway, I enjoyed this new composition, I was a fair bit stronger, more knowledgeable, and looked a lot harder. Not to mention this is the leanest I’ve ever gotten myself, EVER. Eight months on from February, I find myself 6.5kg heavier at 74.5kg. Although I’m not as lean now compared to my February 2011 status, I’ve got a crap load more strength while having a balance, ie. being content with the level of composition, strength, and lifestyle (which may be too good for a health nut like me...). A milestone from here is pretty much see how 75kg but at the same composition as my Febrary 2011 status goes, which means I’m looking at keeping my slow lean gains towards the 78kg territory and briefly and effortlessly cut down back to 75kg. Overall though, I think I’m just at above average strength and it’s not all about the looks. Essentially I’d like to be one strong fucker for 75kg.

Old version, still good
but ligher

I also found an old pair of jeans that I used to wear when I was around 90kg or so (see attached pic). Please do not forget that I was 100kg at some point so these aren’t my biggest pair. Fucking imagine that for someone who’s 5’6. I’ve also done a comparison of an old kettlebell pic I had taken during a cut in January 2011 (also attached) vs a newly updated kettlebell pic now, 10 months on. I’d like to note that the current pic now is approximately 4kg to 5kg heavier (I know the lighting doesn’t help) while being a little more defined. Still soft, but defined enough. Here’s a quick summary of my current lifts which I’m proud of and on a never ending quest to continuously, slowly and surely, simply get stronger.

Wide grip pull ups @ 5 reps with bodyweight + 34.4% body weight
Dips @ 3 reps with body weight + 68% body weight
Deadlift @ 1 rep of 270.8% body weight
Squat (deep) @ 5 reps of 142.8% body weight (weakest, slow progress)
Leg press @ 1 rep of 554.8% body weight
Dumbbell flat bench press @ 2 reps of 122.5% body weight (I never bench press + injured right tricep tendon since December 2010)

ex-90kg jeans (I was at 100kg+ at
some stage....), now at 74.5kg

I’ve got other several minor achievements but overall I consider 2011 the only year I started lifting seriously. When I say seriously it’s because I stopped going to the weights room just to create “tension”. I started creating milestones for my lifts, recorded every single fucking lift, every damn set, repetition, down to the 0.5kg of every weight. I tracked injuries, flagged anything that may potentially become one, and recorded whether form was dirty as shit or clean and tidy. I started sleeping better, paying more attention to consistency with recovery and nutrition. To be accountable, with attention to detail, it does pay off and it’s helped with my progress a great deal. I’ve also become a lot more flexible with everything, nutrition and training. Stepping out of the comfort zone just simply because I want to know the answers to the “what if...” or “would it be better if...” type of questions. It's most definitely a part of my life, something that used to be hard work during my first year and now has simply become fun, a game I want to keep getting better at. Something I love and enjoy, for me.

Week 14 - Cruise Control

2011-10-17T15:41:00.000+11:00

Day 1 - 17/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 05min

Recovery
Day 1 of 5 completed with success of 7hrs or greater of sleep. Lap dance reward at 20% progress. It won’t be easy this week. Rage for PC has been keeping me busy late at night but it’s not so bad because it’s keeping me out of trouble.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Boooyah! Piece of piss.

Routine - PM
Fasted (IF): 16hrs
Routine: Back
Duration: 80min

5min Treadmill LISS warm up
Chin up (Body weight): 23 10 10 10 10 (PB-R)
Cable close grip pull down: 8x60kg 8x80kg 6x80kg 6x100kg 5x100kg (PB-R)
Cable row: 6x60kg 6x80kg 6x122.5kg 5x125kg 6x90kg (PB-R)
Barbell shrug: 6x70kg 6x120kg 6x170kg 1x220kg 6x170kg
Barbell row bent over under grip: 6xbar 6x60kg 6x80kg 6x100kg 8x110kg (PB-R)

Notes - PM
Considering the damage control for today, this session was more that satisfactory for me. I have been constantly trying to improve my wide grip pull up count at body weight over the past eight weeks and now I’m up to 25. A forum thread had inspired me to go back to chin ups (last conducted Day 1 - Week 3 Cruise Control - eight weeks ago) which I never really attempted just at body weight and I expected more than 23 repetitions today, but I’m happy. Everything else saw a mild improvement with a minor PB and slowly working on getting the “dirty” to “clean”. The barbell shrugs were as per usual, explosive lift with the bar starting from just above knee height and just like last week, I lost explosiveness on the 220kg.

Right elbow band area is completely unaffected and at this stage I’m trying to decide what to do for tomorrow’s PM session as I intend to take a brief break from the hang cleans practice.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Something weird happened and during this mornings weight in I found myself at 74.5kg. The highest I’ve ever been at this composition. It’s like whooosh, but in reverse. The weekend was alcomaholz free (FINALLY!) and it’s quite funny when I cannot remember my last alcomaholz-free weekend. I think alcohol is now becoming some sort of a fat/water shedding thing for me because every time I go out on the piss which obviously causes a chain reaction to greasy food early in the morning, little sleep, maybe some early morning bedroom HIIT/core workout, I seem to shed and look better after all these sequences of events with the obvious weight drop that follows. I give it a miss and keep my sleep hours up while still being flexible with nutrition, look what happens, LULZ.

This week’s dish is another awesomesauce which I never tire of cooking. It sends the fuckers in the office hungry even after they’ve eaten. I don’t know the name of the dish but it’s a Filipino one that I’ve slightly modified. Basically in a pan or a wok with a decent amount of oil (I use rice bran oil for cooking), I mix sliced/diced onions and cubed lean chicken breasts until the meat is white. I then (for 1.4kg of meat) put two tins of coconut cream, some fish sauce, a healthy amount of sugar (I use sugar + stevia mixture, sweeter and less calories), and chilli flakes. I let it simmer, mixing the contents every 5 - 10 minutes and at some stage mix in some last minute veggies and just let it sit there for another 10 minutes.

And today’s food comment of the day is: “That is A LOT of rice man....”. LULZ.

Damage Control

Notes
Injured right tricep tendon loading maintained and endurance on the routine is still not as high as last week. Wrists are still tender and right elbow band area is still in mild soreness status but an improvement since late last week. Biceps are sore from Saturday. Quads, calves, hamstrings, and glutes are all mildly sore from Day 5 last week and did not fail in delivering social funnehs over the weekend. Bruising clear, collarbone tenderness clear. Hip joint improved but still an issue, I’m unsure if I’ll be able to play OzTag this week.

Day 2 - 18/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 15min

Recovery
Lappy lappy @ 40%. Although I don’t think I’ll be able to score this achievement this week due to certain last minute events during the week this week.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Business as usual.

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 80min

Set 1: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5x40kg
Set 2: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5x40kg
Set 3: Barbell hang clean -> Barbell push press 5x60kg Superset Barbell front squat 5x50kg
Set 4: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 3x50kg (Evaded - barbell rolled)
Set 5: Barbell hang clean -> Barbell push press 1.5x70kg Superset Barbell front squat 5x50kg (Damn! More grinding ahead!)
Set 6: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
Set 7: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
Set 8: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
Set 9: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
Set 10: Barbell hang clean -> Barbell push press 1x70kg Superset Barbell front squat 3x60kg
Set 11: Barbell hang clean -> Barbell push press 1x70kg Superset Barbell front squat 3x60kg
Set 12: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
Set 13: Barbell roll out slow 10x SUPERSET Leg raise: 5x
Set 14: Barbell roll out slow 10x SUPERSET Leg raise: 5x

Notes - PM
Summary: FUCK ME DEAD THAT FELT GOOD! Overall: FUCK ME DEAD THAT FELT GOOD! OK another thing: right elbow band area unaffected! Although it is still recovering from last week, after today’s session I’ve been successful in avoiding further issues. I’ll explain though, I think it has to do with my hand positioning. Since I’m special and can’t get my thumbs to touch my shoulders, I widened my hand positioning even further so at the finish clean position my hands aren’t on top of my shoulders but beside it. There’s this very inspirational video of Zach Krych and I just observed how he does it. Amazing guy, impressive strength, and absolutely inspirational. Wrists felt a little tender again because on the warm up I kept dicking around with grips. Once the load is on though, all clear. There shouldn't be any more dicking around during future sessions.

Hip joint was painful during the first two warm up sets when going through the front squats and toned it down with load. It felt better at higher loads but I wasn’t about to continue my normal routine and I think I was already quite stubborn enough to continue with them.

Push press, yes, one step closer to clean and jerk. But first I also need polish up and strengthen my front squat big time. Super set’ing the hang cleans and push presses felt so awesome.

I miss the barbell roll outs so much and superset’ed with the leg raise it just felt extra awesomesauce.

Nutrition
Total: N/A
Protein: N/A
Fat: N/A
Carbohydrates: N/A
Meals: N/A

Notes
IF maintained but I’m not cooking tonight and meals will not be prepared in my kitchen. It’ll be a flexible day/night and suspect I won’t be able to reach my quota. Balance.

Damage Control

Notes
Endurance on injured right tricep tendon loading is still down, but daily loading maintained. Back and arms are surprisingly sore only at mild levels, this includes lats and traps. Wrists are still slightly tender and collarbone is also now a little tender. No evident bruising from front squats \o/. Glutes are a little sore post AM and PM routine.

Day 3 - 19/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 4hrs 30min

Recovery
Lappy achievement set for this week broken. But, it was worth it (even more than the lappy), ‘nuff said.

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Business as usual despite the lack of sleep. All good.

Routine - PM
IF: 13hrs
Routine: Chest/Shoulders
Duration: 95min

5min Treadmill LISS warm up
Dip: 38 6xBW+25kg 3xBW+50kg 2xBW+50kg 6xBW+25kg 1xBW+50kg (PB-R/PB-S)
Dumbbell flat bench press: 6x38kg 6x50kg 4x75kg 1x75kg 8x50kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 6x45kg 3x50kg 6x38kg
Dumbbell isolated side lateral raise: 6x19kg 6x25kg 6x30kg 5x35kg 6x22.5kg
Dumbbell reverse flye: 6x38kg 6x50kg 6x60kg 4x70kg 6x38kg (PB-W)

Notes - PM
Just because I’ve had 4hrs and 30min sleep doesn’t mean I’ll be training any differently. Energy levels are naturally high due to a constant high level of motivation. Although endurance clearly took a hit due to the recovery situation but overall today’s PM session was still a win.

Another very inspirational thing happened today. An athlete stopped by and had a chat after having watched me go through a few sets of dips. I took my canal phones off and he had commented that he was just watching and being inspired by my dips as well as positively commenting on my chin ups earlier (Day 1) this week during my back day. I felt so.... I don’t know how to describe it or don’t know the word for it but I quickly reacted (almost and if not defensively) by saying “...YOU are the ones that inspire ME!” I don’t think I’m that strong, but I think I’m stronger than average. And I think, considering this is the first year that I’ve done things a little more “right” and “serious” as far as training is concerned, the thought of my future achievements excite me. But, it’s something I don’t dwell on, I like to focus on the “now”. Regardless, I find it absolutely and truly inspiring, when our country’s athletes as an example, who are part of my source of inspirations amongst many, turn around and tell me that I inspire them.
An additional note, on the LULZ, was that it was assumed I came from a “gymnast” background and it was quite funny to see the athletes’ reaction when informed them that I’m merely one of the IT guys making use of one of work’s perks.

One more thing before I go through my routine: I am looking for a local club or a coach that can work with me in pointing me in the right direction, in strengthening and polishing my abilities with clean and jerks, and snatches (level 0.5 out of 100 on both movements, LULZ). I am by no means trying to compete, I just want some professional assistance with being able to correctly, safely, and efficiently execute these movements. I have been youtube’ing and watching a fair amount of Olympic events/lifts and there is one thing that is for certain. My heart is telling me I’d immensely enjoy and learn to love these movements. The sheer amount of strength and technique involved, it’s got to be a part of my “I can do” list. It’s hard to explain, it’s just “I WANT TO DO THAT!”

Moving on. Dips were strong. A repetition based PB with now 38 consecutive dips at body weight, 40 is the next milestone followed by 45, then 50. Strength endurance was clearly affected and once again 4 repetitions with 50kg chained was so damn close on the 3rd set. A second attempt shows strength endurance drop sharply which continued on to the flat bench press. I even failed to prepare the dumbbells on the 4th set and had to drop the dumbbells and re-prepare again only to do one bloody rep, LULZ. Incline dumbbell flyes were also slightly affected and even at the same weight levels it was a struggle to match the number of repetitions I had done last week. The lateral raises were better though, obviously it was the first set that the shoulders had done for the day. And a small and win with 2x35kg on the reverse flye (leaning on bench) which was all dirty, but this is me. I work on the dirty and get them clean before moving up and upping the weights. All in all, and again, I'm very happy with this session.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Back on track. Broke a few rules last night. I shouldn’t call them rules anymore, not when the ability to be flexible has an equal importance on everything else. From here on in, rules out, flexibility in. Discipline, passion, and consistency, mighty and strong as they have always been.

Damage Control

Notes
Loading on injured right tricep tendon was surprisingly maintained last night but is still a struggle. Right elbow band and even tricep tendon, in fact the entire right arm/elbow has been experiencing some weird resonating tingles. I suspect this is due to the push presses (and holding this position for at least a good second) practice. Back sore at mild levels with a nice DOMS on lats. Glutes are mildly sore. Chest/collarbone tender and bruised from hang cleans. Delts are bruise free, a good indication of less frequent bar rolls during front squats. I’ll start to shift technique slightly for the front squats to prepare for full cleans -> squat -> jerk. Hip joint still tender on the left side and I will not be playing OzTag tomorrow, it seems to be a soft tissue soreness.

Day 4 - 20/10/2011

Motivation Level: High
Energy Levels: Medium
Sleep: 6hrs 06min

Recovery
Slept like a baby, numbers not sufficient. Perhaps too much flexibility during this week is catching up a little.

Routine - AM
Fasted (IF): 10hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Easy.

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 90min

Set 1: Wide grip behind the neck pull up (warm up): 10
Set 2: Wide grip behind the neck pull up (warm up): 10
Set 3: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
Set 4: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
Set 5: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x40kg
Set 6: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x40kg
Set 7: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
Set 8: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
Set 9: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
Set 10: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
Set 11: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
Set 12: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
Set 13: Barbell roll out 10x SUPERSET Cable crunch 30x60kg SUPERSET Leg raise: 5x
Set 14: Barbell roll out 10x SUPERSET Cable crunch 30x60kg SUPERSET Leg raise: 8x

Notes - PM
Energy levels today was clearly apparent during this routine. Everything felt like a struggle. Decreased rep count on purpose for my working hang cleans, push presses, and front squats. I could really feel the hip joint during some squats and especially during the last two core-focused sets. I’ve now been toying around with reducing the gap between my feet during my squats in preparation for some heavier cleans. I’ve toyed with squatting using a post clean position and it hurt my wrists too much, technique needs practice and I need to turn this inflexible fucker into a flexible one. The feet positioning, being closer actually felt easier with the squats (a nice discovery there). The last two sets of core focused routines gave me a simultaneous crying/laughing feeling. It wasn’t nice, but I enjoyed it.

Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1

Notes
Just the usual condition day template today. One mammoth meal + dessert. High in protein, high in fat, low in carbs. IF protocol maintained as per usual with the conditioning timing of a 24hr fast.

Damage Control

Notes
Loading on recovering right tricep tendon not required and skipped. Hip joint improvement but still tender, it’s weird because even laughing/sneezing affects it, as if I had a sore core. Back clear. Collarbone still bruised and tender. Wrists a little tender. Back mildly sore. Chest and triceps are very sore. Right elbow band area seems to have improved also.

Day 5 - 21/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 01min

Recovery
LULZ @ 1minute. I’m surprisingly sleeping better in this warmer weather. As you may know I get hot easily and even naked sleeping in winter with minimal/cool bedding set up it is not uncommon that I wake up in the middle of the night and/or in the morning in my own pool of sweat. It hasn’t always been the case, especially in my original skinny days and even on my fat 100kg+ days.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Piece of piss. I was chatting to a friend the other day in regards to pre-workout supplements. I told her: “You know my early and brief 20min sessions I do in the morning? That workout is my pre-workout for my afternoon session” LULZ.

Routine - PM
IF: 15hrs
Routine: Waist Down
Duration: 100min

5min treadmill LISS warm up
Chin up (body weight): 22 12
Pull up behind the neck (body weight): 6 8
Barbell deadlift: 5x70kg 5x110kg 5x150kg 0x180kg 3x170kg 15x110kg
Romanian Deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 3x140kg
Leg extension: 8x60kg 8x80kg 9x107.5kg 8x80kg 15x60kg (PB-R)
Smith machine standing calf raise + triangle block SUPERSET Machine lying hamstring curl: 10xbar/8x30kg 10x70kg/8x30kg 10x120kg/8x40kg 9x170kg/8x50kg 15x120kg/8x40kg (PB-R/PB-W)

Notes - PM
Unimpressed (briefly, transformed energy into positive drive that will make the barrier braking moment even more EXPLOSIVO!) with the deadlifts. Everything else were pretty solid. I purposely mixed today’s routine up a little due to the fact that I aimed to avoid the usual barbell back squats and leg presses to prevent triggering pains from my hip joint to allow a speedier recovery. That was successful. There is a geek forum (health/fitness section) online challenge with chin ups and decided to warm up (including a video) with chins and behind the neck pull ups. It’s funny how I can do more wide grip pull ups than chins, but there’s an explanation for that (if you look at Day 1 notes this week). And, that athlete I mentioned on Day 3, I won’t say too much but he’s a silver medalist in the Beijing Olympics. He was quite happy and even stopped stretching to come by and watch me. He also recorded (he insisted as he saw me setting up my iPhone before doing my first set, warm up for the day) my chin up video! Romainian deadlifts were stronger today compared to last week. Another rep based PB on the leg extension and seriously I pity whoever was watching because I had this “I’m cumming...” face on a few of those sets and walking after doing that routine didn’t look pleasant. Decided to superset the standing smith calf raise with an oldie I used to do, the lying hamstring curl and wasn’t all that surprised I could do a fair bit more weight now compared to whenever I last did them. The hamstring curls were only temporary since I did skip squats and leg presses and I had some time to kill.

Chins video

Observation/lesson learnt
The only thing that hasn’t been consistent this week compared to the past few months that may have (and a high probability of) affected my energy drop on Day 4 this week as well as my not so high performance is sleep. There’s a difference between 7hrs - 8hrs of average sleep daily vs the approximate 6.1hrs this week.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Two meals. All carbs on the first. Frequency of meals as per normal IF routine on a tension day, eat two meals, eat like a fucking king and half.

Damage Control

Notes
Experimented with the tricep tendon loading on my healing right arm, sharp but pain free (99% of the time) evident then tested the left arm, absolutely ZERO tingles. Healing process is slooooooow but it’s in motion. Physio routines maintained and endurance/effort is back to normal. Chest moderately sore, awesome. Hip joint tenderness slowly improving. Right elbow band area improving. Collarbone bruised and tender. Everything else is clear.

Weekend Outlook

Training
Bicep curlz drinking scotch, potential late night HIIT/core workout and lots of walking around the beach and around the town I’m going to.

Nutrition
IF will be maintained. Protein levels will be maintained, in search for a different single malt scotch. Lot’s of Vitamin D while fishing and sun bathing.

Workout Tunes: Shave - Change Your Heart (SLiDE Mix)

2011-10-11T16:27:00.002+11:00

A new track that I had SoundHound'ed on a drive recently and I can't stop bopping and humming to it. In and out of the gym. Very catchy, enjoy!

Shave

Week 13 - Cruise Control

2011-10-10T14:54:00.001+11:00

Day 1 - 10/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 9hrs+

Recovery
Just like last weekend, appropriate amount of rest was achieved but hours are out of whack.

Routine - AM
Fasted (IF): N/A
Routine: N/A
Duration: N/A

Notes - AM
Another public holiday, gave the usual AM session a miss, not a biggie. Although the festive season’s coming up so I need to strategize some routines and gym room access before it comes up. I generated some great momentum around the same time last year and although I’m not cutting now, my best results always comes up during Christmas/New Years break. Funny that, what do you think it may be... Hrmmmm Perhaps the addition of more balance.

Routine - PM
IF: 16hrs
Routine: Back
Duration: 95min

5min Treadmill LISS warm up
Wide Grip Pull Up (BW only): 8 25 12 10 8 (PB-R)
Cable close grip pull down: 8x60kg 6x80kg 5x100kg 5x100kg 6x90kg (PB-R)
Cable row: 6x60kg 6x80kg 5.5x122.5kg 3x125kg 6x90kg (PB-W)
Barbell shrug: 8x70kg 6x120kg 6x170kg 1x220kg 6x170kg 6x190kg
Barbell row bent over under grip: 6xbar 6x60kg 6x100kg 7x110kg 15x60kg (PB-R)

Notes - PM
After two solid weeks of avoiding these routines as part of my deloading phase, and in considering the current lighter/leaner status, I’m pretty happy with today’s session.

I decided to try something different with the wide grip pull ups by starting off initially with an 8 rep warm up set, I usually start off straight away with two working sets on my first two then cool down the rest of the time. Observation: I seem to fatigue a fair bit earlier this way. However, I’m pretty stoked, despite the one repetition PB, that a mini milestone has been hit at 25 repetitions and this is while my arms are still sore to buggery from two days ago on my weekend experimental routine.

Cable close grips felt good, managing two sets with 5 repetitions each. Although not as clean as the 60kg - 80kg weight ranges, I still pulled them out and soon they shall become easy and the cycle of improvement continues.

It’s been a while since I broke any PB’s on the cable rows and according to my table I was 1.5kg to 3kg heavier when I last pulled 6 repetitions of 120kg. Form today still felt dirty on 100kg+ but it felt easier today compared to the last time I did 100kg+.

Shrugs this time were performed inside the rack with the pins placed at knee height. The protocol was to start at a hang-cleans position followed by just explosively shrugging with a brief hold with a controlled placement back to the pin. Only one repetition was conducted at 220kg because I lost the explosiveness and momentum to get the bar enough for an effective shrug and stuck back down to 190kg towards the end. Overall, these felt great.

And the final PB for today’s session, just an extra dirty rep on the under grip bent over barbell rows at 110kg. Note: I shouldn’t have created such a big gap in between 60kg and 110kg. I’m thinking adding an 80kg set in there in between before going up to the 100kg+ territory.

Overall, thanks to Mackers! (who was also there today hehehe!) the strategy of complete avoidance and rest from my normal routine worked out. I seemed to have also done well with self control in regards to keeping the past two weeks a true deloading phase and that was probably the least blueball’ing deloading phase I’ve ever gone through. One of many highlights today, on top of an overall great routine, which happens sometimes, is that a tours group came out into the viewing platform, and they all clapped, cheered when I looked up after doing a set of my close grip pull downs. I just shyly nodded and smiled :D I wouldn’t want them to think that they were cheering to some IT employee who was just taking a lunch break who’s on-call on a public holiday and just happened to be called in at the office in the morning.... I’m pretty happy overall and this was a great sign of my first day back after a two week deloading period.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes

Alcomaholz free???
Fuck it... ;)

Getting veinier
and veinier.

No changes for today or this week, or anytime soon unless something weird that I haven’t anticipated happens. I’m still on my third revision of my nutritional template over thirteen weeks and each revision has been an increase. For now it seems what I thought seems to be a gradual increase is starting to look like my maintenance instead with my weight range varying from 72kg to 73.5kg. Even today, it seems I’ve dropped a fair bit of water and feeling a little leaner/lighter than usual despite the usual weekend where I am a lot more flexible with calories (on the up side) and not to mention I broke my alcomaholz free weekend. Twice. One thing to also note is that vascularity levels particularly on my arms are more crazy than usual during training, also at random times during the day, and sexy time. I would like to emphasize more on the vascularity levels also below the waist (groin/thigh/leg areas) but I think you guys get the point....

Damage Control

Notes
OK so most of the weekend was pretty responsible with 2 of 3 days of loading on my injured right tricep tendon maintained. Everything is pretty clear apart from the fact that I got a little carried away with my shoulder conditioning/arm experimental on Saturday which left my biceps pretty fucking sore, even today, day 2 post routine. When I say carried away, I maintained the intended deloading weight but rep range varied between 10 to 18 fucking repetitions, LULZ. All in all, damage control department is in green.

Day 2 - 11/10/2011

Motivation Level: High
Energy Levels: High
Sleep: Less than 4hrs 30min (BUHAHAHAHA!)

Recovery
Sometimes the force is just too strong and I have to open the door to that 1AM knock on my door. Manimal instincts are too strong and it’s just best to let go. I lined up at least 7hrs of sleep, and it was reduced by over 2hrs. On the upside, I got another good core/ab workout. I’m feeling fine although getting out of bed was a little bit of a struggle. Seriously though, I need to keep these play times during the weekend, note to self, fucking again, TAKE CONTROL.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fantastic, just as intense as usual and not feeling the slip up from the lack of rest.

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 75min

Set 1: Barbell hang clean 5x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 5x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
Set 6: Barbell hang clean 4x70kg > Barbell front squat 5x60kg
Set 7: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
Set 8: Barbell hang clean 4x70kg > Barbell front squat 2x60kg (Evade ninja stylez on the third repetition, bar rolled too far forward on the rise)
Set 9: Barbell hang clean 4x70kg > Barbell front squat 2x60kg (Evade ninja stylez on the third repetition, bar rolled too far forward on the rise)
Set 10: Barbell hang clean 3x70kg > Barbell front squat 5x60kg
Set: 11: Dragon flag x4
Set 12: Dragon flag x5
Set 13: Dragon flag x1.5 hold at near horizontal
Set 14: Dragon flag x3 ground tap

Notes - PM
A lot stronger here on all fronts compared to last week’s session. Technique is improving a lot and for the first time managed to get a good solid feel for the catch. Without trying to dwell into it I was able to ensure chest was out proud, arse out sexy-time [/Borat accent] (not quite but you get the idea) on at least a couple of the catches. Wrists felt a little tender on the first and second warm up sets but as soon as I put more weight on the bar it was all hunky-dory. I also only got one miscalculation on the landing at 70kg and my collarbone is feeling a little tender from it right now. Today would have to be the most balanced/solid session in terms of catches and I didn’t find my feet wandering around post catches as much except where I might have done a bigger stomp than usual due to really getting under the bar which usually occurred on the last repetitions of certain sets at 70kg due to fatigue. Triple extensions were also OK and felt they had enough ooomph but it’s work in progress, I am working on it on becoming really speedy, fucking EXPLOSIVO! Bar travel was also excellent, close to the body as usual.

Front squats felt A LOT easier. I’m not sure why I fatigued on the 4th and 5th set of 60kg (8th and 9th set overall) and having to evade on the third repetition but on the 6th set of 60kg (10th set in total) I was able to pull another 5x. Last week I was only able to do one set of 60kg front squats at 5 repetitions. Bruises on both shoulders/delts already evident from the bar roll which occurred maybe two to three times today.

Minor improvement with the awesome dragon flags and somewhat felt more solid even though each and every time I do these I am guaranteed to get my core smashed up.

Week 5 of hang cleans, progress is absolutely fantastic. Some milestones/predictions: By week 6 I’ll be able to solidly maintain 5 repetitions of 70kg hang cleans superset’ed/chained with 5 repetitions of 60kg barbell front squats. Week 7 hang cleans base starts at 80kg and barbell front squats at 5x70kg, all superset’ed/chained as usual.

Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1

Notes
IF as per usual, single meal mammoth template on a condition/non-tension day.

Damage Control

Notes
Loading maintained for injured right tricep tendon and is now on the same level of difficulty when it was 2.5kg lighter. All of upper back, trapezius (the most sore of them all), and latissimus are sore at moderate levels. Core is surprisingly not sore from the midnight training. All green on everything else.

PS: 2hrs post PM routine and my entire back is absolutely sore. Fucking awesomesauce!

Day 3 - 12/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 40min

Recovery
Much better, much better Capt’n!

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
I have 20mins to spare in the morning, great way to start the day. Testing of body weight dips was a relief, no pains there (see Damage Control notes).

Routine - PM
IF: 16hrs
Routine: Chest/Shoulders
Duration: 90min

5min Treadmill LISS warm up
Dip: 37xBW 6xBW+25kg 3xBW+50kg 3xBW+50kg 6xBW+40kg (PB-R)
Dumbbell flat bench press: 6x38kg 6x50kg 4x75kg 3x75kg 8x50kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 6x45kg 5x50kg 6x38kg
Dumbbell isolated side lateral raise: 6x19kg 6x25kg 6x30kg 6x30kg 6x22.5kg
Dumbbell reverse flye: 6x30kg 6x38kg 6x38kg 6x50kg 6x60kg

Notes - PM
A pretty excellent session and I’m pretty surprised that the right elbow (see Damage Control) did not hinder any of today’s routine. The only times it surfaced were in between sets when I’m actually picking up and/or moving dumbbells around. Perhaps this could mean that deadlifts might be an issue this week but we’ll see.

Dips were strong. There are two PBs here, one at my first set (which is my warm up) at body weight with 37 repetitions. The double 3xBW+50kg is another and was sooooo close to pulling two 4 repetition sets. If had to put a number they would both be 3.8 (LULZ), but that can be broken in another day. Overall, dips were stronger today compared to my last non-deloading week which was three weeks ago.

Flat bench presses (along with any other type of presses) are still being treated with extreme caution. It’s been 10 months now since the mystery tricep tendon injury and I don’t mind not progressing with strength in this area as long as I can successfully prevent any repeat injuries.

Incline dumbbell flyes also saw a minor improvement from the last non-deloading phase.

Both the delt routines were stronger, they felt easier, and form was a fair bit better. I felt I could have broken at least the dumbbell reverse flyes (6x65kg - 32.5kg per arm) but I’m also paying attention to form. Although it’s improved, there’s still a lot of room for it.

While grabbing my coffee fix this morning at the work cafe I came across to what appears to be a coach of a young swimming team. Asked me if I was the one “pumping iron” yesterday at the Strength and Conditioning facilities. After a brief chat he commented that I was working pretty hard and form is looking pretty good for being into week 5 of hang cleans. I’m sure he was just being nice, LULZ.

One more thing: I just accepted to join an OzTag team so now, every Thursday evenings, I’ll be playing that. I haven’t played sports for ages, it should be interesting.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
The usual two meal day tension day. I usually cook a unique post workout meal on a weekly basis on the weekend and whack them in the freezer. The flavour for this week is some experimental stuff and it’s mouth watering. Portuguese and Moroccan powers combined, leaving my taste buds in awesomesauce land. Amen.

Damage Control

Notes
11/10/2011 7:20 PM update: Right elbow is messed up and it seems it was a delayed effect post PM routine today (hang cleans/front squats superset and dragon flags). Basic daily functions generate a sharp pain. Locking/straightening my right arm generates pain. The pain is replicable during simple daily functions like squeezing (keyword: gripping) detergent out of a dish washer detergent plastic bottle, picking up light objects, or even cooking moving food around the wok/pot. Brief image search indicates that the source is either coming from the intermediate band and/or the anterior band area but most definitely in the ulnar collateral ligament area. A new challenge to the table, LULZ! Tricep tendon loading conducted an hour or so ago did not trigger the pain. At this stage, the source is still unknown. Perhaps, this could be a new familiarisation situation once again as my technique seems to be shifting as each hang clean practice session passes. The heavier load, naturally, forces a more rapid whipping movement to wrap my arms under the bar. A further read up will be conducted on technique and will pay more attention as to whether my elbows are facing forward or down post clean action.

8:20 PM update: as time progresses, straightening my arm is getting more limited and painful.

Daily loading on injured right tricep tendon maintained. Entire back is still wonderfully sore, 2 days post back routine, all at moderate levels. I love the feeling of tenderness on my lats.

Right elbow band area has been pretty bad since early in the morning. It’s somewhat inconsistent for now and starting to feel like a nerve issue. There would be moments of really sharp tingly pains at times when I’m not even applying pressure or load on it. Will be keeping a very close watch followed by escalation starting at a physiotherapy appointment.

Day 4 - 13/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min

Recovery
…..

Routine - AM
Fasted (IF): 10hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Rest slumped a little again. I actually yawned during this ride, LMFAO. That’s not normal, I had to slap myself as punishment for doing that. Maybe I should have someone punish me tonight. Like a blond blue-eyed nurse....

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 90min

Set 1: Barbell hang clean 5x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 5x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 5x70kg > Barbell front squat 5x60kg
Set 6: Barbell hang clean 3x70kg > Barbell front squat 3x60kg
Set 7: Barbell hang clean 2x70kg > Barbell front squat 3x60kg
Set 8: Barbell hang clean 4x70kg > Barbell front squat 3x60kg
Set 9: Barbell hang clean 5x70kg > Barbell front squat 3x60kg (Bar roll on 4th, ninja evaded)
Set 10: Barbell hang clean 3x70kg > Barbell front squat 2x60kg
Set: 11: Body weight wide grip pull up behind the neck x8
Set 12: Dragon flag x5 Dragon flag
Set 13: Body weight wide grip pull up behind the neck x8
Set 14: Dragon flag x4 Dragon flag
Set 15: Body wright wide grip pull up behind the neck x8
Set 16: Dragon flag x1 longarse hold at near horizontal
Set 17: Bench leg raise x6
Set 18: 16kg kettlebell 5x snatches transition to windmill with 25kg dumbbell on pick up x6

Notes - PM
Performance wasn’t quite on par today compared to Day 2 this week in regards to hang cleans superset front squats practice. I felt fine, not sure why both the hang cleans and front squats felt tougher today. Wrists were taking some heat during the hang cleans especially during the warm up but were mostly fine during the working sets. There was less explosiveness, more struggle, and catches/landings were dirty (wrists take a hammering here). It’s as if some (little) of what I have learnt so far over five weeks grinding these were unlearnt a little and felt I was fucking around again with little details, ie. grip width, positioning, landing spots, bar placements on catch, and so on. I think my mind got too much in the way of today’s training. Front squats weren’t that tough as far as weight was concerned. Just like the distraction with the mind during the hang cleans, I found that I fucked around too much with the bar and combined with my still developing strength and form with this routine, kept fighting the bar from rolling down my shoulders. Core was always tight, glutes had drive, chest was proud I just need to raise my arms (crossed) and keep them high and strong from top to bottom and back to top again. Right elbow also seems to be unaffected today even when pickup the bar up, so that’s my green light for deadlifts this week. Bruising already evident from bar rolls during the front squats and I know, with the dirty landings/catches on the hang cleans, that my chest/collar bone area will be very sore/tender/painful tomorrow.

I added a fair bit more sets after wards because I noticed I seemed to have gone through the first 10 sets in a hurry (unintentional - perhaps I didn’t allow enough rest in between sets, a possible factor, one of many I’m sure). Dragon flags weren’t as good either but I can comfortable excuse that because they have been fucked up soreness wise over the past couple of days.

It’s still been a great non-tension day with more focus on intensity. I’ve also got an Oztag game tonight, that should be fun! ^_^

Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1

Notes
Some sort of stir fry will be cooked tonight, 600g+ of lean chicken and 400g+ of mixed vegetables consisting of beans, cauliflower, broccoli, carrots, and capsicums. The usual frozen peanut butter, choc whey powder, and milk for dessert.

Damage Control

Notes
Injured right tricep tendon loading not maintained (not required on a chest/shoulder day). Back: still fucked (day 3 post back routine). Chest/tris: fucked. Shoulders: green (not prone to soreness). Core/abs: fucked (especially after today’s PM routine). The right elbow issue has gone through a major improvement since yesterday’s PM routine, so I’m holding off a physiotherapist appointment. Although it’s still there, I’m assuming at this stage it’s not a major issue and it is evident that continuing my routines so far does not impede normal routines as well as the tension, provided that it does not worsen the situation (so far with chest/shoulders), seems to assist with recovery. Post PM routine also has worsen the situation a little once again but nowhere near as bad as Day 2 this week. Wrists are now tender once again after today’s PM routine. Today’s the last day this week I’ll be doing my hang cleans and front squats superset until Day 2 next week, if things in regards to my right elbow does not improve over the next 4 days I’ll give that routine a break for a full week or two depending on the speed of recovery.

Oh, and chest cramps are fun.

Day 5 - 14/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 5hrs 42min

Recovery
I’m disappointed at myself here. Time to escalate this issue one step up since it’s been a repeat situation this week. I’ll return a little incentive that I used to apply to myself early back in the day when training was “work” and not a “fun” “passionate” thing as it is now. If I can maintain greater than 7hrs sleep Monday through to Friday next week, I’ll be treating myself to a lot of lap dances on the weekend (the one after since I’ll be out of town next weekend).

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
“Slightly” toned this one down this morning. The lack of warm up from last night’s OzTag’s game has sent my hip joint extremely sore and I’ll be surprised if I have the discipline to lay off the barbell squats. Even attempting to squat body weight is painful, but we’ll see. Perhaps some load on the back will tell a different story later today.

Routine - PM
IF: 15hrs
Routine: Waist Down
Duration: 100min

5min treadmill LISS warm up
Barbell back squat: 5xbar 5xbar 5x60kg 5x60kg 5x80kg 5x100kg 5x105kg (PB-W)
Barbell deadlift: 5x70kg 5x110kg 5x160kg 5x180kg 20x110kg
Romanian Deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 1x140kg
Leg press: 5x200kg (Hip joint: cancelled)
Smith machine standing calf raise + triangle block: 10xbar 10x70kg 8x120kg 8x120kg 8x170kg 8x120kg
Leg extension: 8x60kg 8x80kg 8x107.5kg 8x80kg 12x60kg (PB-R)

Notes - PM
There were only two routines that were affected by my sore hip joint (see Damage Control, nothing major, from OzTag last night). Barbell squats and leg press. Just a quick side note: I had my first ever game of OzTag ever last night (and sports for that matter) and I LOVED IT! The game times for all the guys (we are in a mixed comp) were pretty even with regular substitutions going on. During the first half we were two players short and one player short for the remainder of the game. I scored a try (HAHAHA!) like a ninja. Despite the situation, we won 13-2. My last sport was tennis at national comp levels and that would be more than 10 years ago, and back in the high school days I always played the point guard position for the school. Anyway, moving on....

Barbell squats was a little stronger than my last non-deloading period and despite the routine being affected by a sore hip joint, I got 5 repetitions of 105kg. I’m sure if I was fresh, zero hip joint issues, I’d be able to move to a more meaningful 110kg or even 120kg. 105kg personally makes me LULZ (at myself but not in a negative way). In all seriousness however, 120kg is finally clearer in sight and the next milestone from there is 146kg (if my weight remains unchanged) which is 2x body weight.

Deadlifts were also stronger than my last non-deloading period three weeks ago. I KNOW I have the strength to pull 200kg+ (at 73kg body weight) but I don’t have the...uuhmmm structure to support it and currently I’m merely trying to “strengthen” that structure. My lead up approach was more sensible and was quite happy with 5 repetitions of 180kg. 20 repetitions of 110kg made me feel like crying. I probably looked like I was crying too.... LMFAO. The next milestone is to pull 6 repetitions of 180kg, then 8 repetitions. When I can do 8 of 180kg then the next milestone is to pull 2x 190kg, 4, and so on in two repetition increments. It’ll be a while before I go surpass my current 195kg lift, and that’s me being EXTREMELY sensible.

Romanian dead lifts were also solid but when I tried to maintain the 140kg working set that I did on my last deloading phase, well, oooomph went out the window. No biggie.

Leg press is a no go zone. It replicates the same movement in which I can create that hip joint pain (see damage control section). Warm up 200kg was enough and I didn’t want to push this. Breaking past the 425kg can wait another day.

The leg extension PB was a bit cheeky. It was a given PB, 107.5kg was the max on the machine and all I can do now is rep the fuck out of it. If I have to skip the leg press again I won’t be that fussed. The leg extension, with how I position my legs/feet, work out the teardrop shaped muscles quite nicely.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Today’s totals are approximates only but no doubt a lot higher than 4,000 calories, maybe more like 6,000 calories. I’ll be ditching the chocolate overload with the Milo, milk, and choc whey after my first post workout meal because a friend is having a “Big Cake Bake” fundraiser this morning and I ate a crap load of home made cakes, in one sitting, like a fucking pig, straight after eating my mammoth lunch. Weight-in indicates a zero movement, I’m still a little puzzled as I’ve been eating a truck load over the past few months now. Our department also had a BBQ lunch which we always get left overs from and since I do IF, I didn’t eat until post workout and cleaned up several half decent sausages which I ate with my lunch. I’m waiting for an invisible alien to abduct my unborn child right now, unborn food baby. [Very strong Vietnamese accent]So so sad, make me very sad [/Very strong Vietnamese accent].

One interesting thing to note is that there were two people at work who I hadn’t seen in at least two to three weeks due to a holiday. One is a nutritionist and the other is a strength and conditioning coach. Both commented how much more “ripped” I looked. It’s interesting because my weight has been static for the past two weeks. Interestingness noted.

Damage Control

Notes
Loading on healing right tricep tendon maintained but endurance on this has taken a hit last night. Will keep a close eye on it. Right elbow band area has improved a little, locking the right arm still causes pain. Wrists are mildly tender. Mildly bruised delts and a bruised/tender collarbone area. My entire back is still wonderfully sore at mild levels, four days and counting. Breasts are still moderately sore while triceps at mild levels, two days and counting. Hip/left thigh joint extremely sore, limping slightly, left side is problematic. Taking off feels not so awesomesauce. Side to side hip movement is clear but when I contract my left thigh to touch my core/abs then expand it back to a straight position it makes me want to cry (not really but gives me a sour vinegar face). Post PM Routine (2hrs) Update: Right elbow band area seems to feel much better again. Interesting how it responds well to chest/delt and leg routine and provides relief immediately after training (Back/arm routine still untested).

Weekend Outlook

Training
Shoulder/arm conditioning/experimental will proceed as usual on Saturday with the remaining period considered as complete passive rest periods. Late night HIIT doesn’t count as training.

Nutrition
Flexible as usual but not making any promises on the alcomaholz. It seems every time I plan on being alcomaholz-free it ends up being the opposite. I’ll play this by ear, it’s been a while since I’ve had an alcomaholz-free weekend and IT WOULD REALLY BE SENSIBLE if I kept this one alcomaholz-free since I’ve been invited to a wedding out of town next weekend. ;)

Week 12 - Cruise Control (Deload Week 2 of 2)

2011-10-03T13:50:00.000+11:00

Day 1 - 03/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 51min

Recovery
This has been plentiful over the weekend but in messed up timings/hours due to uuuhmmm...social reasons....

Routine - AM
Fasted (IF): N/A
Routine: N/A
Duration: N/A

Notes - AM
Public holiday today and since it’s a deload week I decided to give the AM session a miss. It’ll be another long weekend next week and I may do this again, who knows. Daylight savings have kicked in, I will be trying to stretch the time gap between my short and brief AM session and my PM routine.

Routine - PM
IF: 16hrs
Routine: Back
Duration: 85min

5min Stationary Bike LISS warm up
Rocky pull-ups/pull down (BW only): 14 10 8 8 8
Long bar bent over v-bar row (elevated with 20cm stepping blocks): 8x20kg 8x45kg 8x65kg 8x65kg 8x45kg
Cable kneeling full range-of-motion lat pull down: 8x18kg 8x27kg 8x33kg 8x33kg 8x33kg
Cable straight-arm pull down: 8x35kg 8x50kg 8x50kg 8x50kg 8x45kg
Barbell behind the back shrug (3 second hold per repetition): 8x70kg 8x100kg 8x100kg 8x100kg 8x70kg

Notes - PM
PM back session deload at no more than an estimated 60% effort complete, barely a sweat affair. I felt that the LISS warm up at the start was needed since my usual AM session was skipped. I pretty much copied everything (from last week) as far as both routine and weights are concerned with the exception of a couple of routines where I might have extended the max (60%) working set to include an extra set, absolutely minute and insignificant change. My daily loading for my healing right tricep tendon was squeezed in today’s routine in between sets from the pull downs and behind the back shrugs. Discipline so far has been excellent as to not to go overboard gung-ho hero on any routines and keeping it at max estimated 60% effort without having to rep-the-fuck-out of anything to get that pain fix that my self masochist always seems to crave.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
The usual absolute piggery template for a tension day. Despite eating like an obese person (or worse) would over the long weekend, adjustments aren’t required during the week. Energy, strength, and composition have not been affected at all by this lifestyle which has been fairly consistent over the past few months. There isn’t any need to be clever to try and compensate shit. Be disciplined for 90% of the week and party rocking during the weekend won’t matter one bit.

Damage Control

Notes
I’ve been sore free for just over a week now, again as I mentioned last week it’s normal not to during a deloading phase. Crampage attacks seem to have also been kept to zero. Daily loading was only maintained 50% of the time over the long weekend, naughty-fucking-naughty. However, endurance on these loadings have not suffered. I’ve still got a tiny bruise on my left delt but all clear on my right. Left wrist clear, right wrist a little tingly from hang cleans practice from last week. Collar bone bruising not evident. Right arm and shoulder weirdness noted several times last week haven’t surfaced over the weekend at all.

Day 2 - 04/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 56min

Recovery
The registered total overnight was 7hrs 56min but I know that I spent at least 1hr being awake. I have however been successful in shifting my schedule by at least an hour due to daylight savings. That means be in bed an hour earlier, wake up an hour earlier, and conduct my AM session earlier. PM session remains the same however, for now anyway.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Despite the fucktarded sleep (not negative, an observation), my brief AM session went great and intensity was unchanged. I don’t need to intensify this any further which will just defeat the purpose of an active-rest day and with my current fitness levels, easing back will just make it too easy.

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 75min

Set 1: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 6: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 7: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 8: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 9: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set 10: Barbell hang clean 8x60kg > Barbell front squat 5x40kg
Set: 11: Dragon flag 4x
Set 12: Dragon flag 4x
Set 13: Dragon flag 1x longarse hold at near horizontal
Set 14: Dragon flag 1x longarse hold at near horizontal

Notes - PM
Abso-fucking-lutely awesome. Feeling a little bit more awesome than my already usual awesomesauce feeling. This is a nice mini-milestone of consistently doing 8 sets of 8 solid repetitions of 60kg hang cleans as opposed to the usual 6 repetitions. Great progress for week 4 considering week 1 was me stuck at 40kg while weeks 2 and 3 were at a 6 repetition range of the 60kg and today, on week 4, everything felt even easier. Hang cleans were snappy, a LOT snappier than usual. Even as a ninja, I was impressed with the improvement. Bar line travel is straight and catches were solid. Wrist, no issues. And even at the increased repetition range, perhaps the last two repetitions during sets 6 to 8 were the only signs where it started getting challenging. I feel the constant grinding is starting to pay off and form is feeling a lot more efficient. I took it easy with the front squats but experienced zero bar slippage.

The plan at this stage is to repeat this session again on my non-tension session, day 4 this week and when (key word: WHEN) I get it done, the next progression is to put more plates and hang cleans base moves up to 70kg, approximately 4kg away from my body weight.

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
Progressing nicely. I’m probably 1 - 2 weeks away from hitting 74kg now. Both composition and fitness levels have not been compromised AT ALL and it’s nearly summer therefore I don’t really want to be rushing things. The current steady (but slow) rate of lean mass building has picked up again and so far going pretty awesomesauce.

Damage Control

Notes
Injured right tricep tendon loading maintained during yesterday’s PM session. Wrists still tender especially the right one but only at mild levels. Post PM routine saw clear bruiseless delts, clear collarbone tenderness, and wrists unaffected. Good signs of form improvement. Also, right tricep tendon has been showing some resonating weirdness mid day, not soreness but the same feeling I get when I perform my daily physiotherapy loading, the feeling that “promotes” healing, according to the physiotherapist.

Day 3 - 05/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 3.5hrs (BUHAHAHA!)

Recovery
LULZ @ sleep. It wasn’t pleasant spending more than 2hrs trying to sleep, I JUST couldn’t. Surprisingly, I feel fine. I look at the mirror and look fine (and amazingly sexy). I am hoping I will crash tonight to get back on track. Otherwise I assure you I will get some last minute help tonight (nothing wrong with team work *high five*) in sleeping like a baby, like a baby infant Jesus, so peaceful, all cuddled up and smiling....

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Completely unaffected. If the sleep situation keeps challenging me over a period of time I know performance will start to deteriorate. I will not allow this to resurface again.

Routine - PM
IF: 16hrs
Routine: Chest/Shoulders
Duration: 90min

Decline push up: 50 30 30 40
Dumbbell incline bench press: 8x32kg 8x32kg 8x38kg 8x40kg 8x40kg
Cable isolated unilateral cable low flye SUPERSET One arm push up (right arm/left arm): 8x7.5kg/5/5 8x7.5kg/5/5 8x10.5kg/5/3 8x6kg/3/3 8x6kg/2/1
Dumbbell lateral raise: (slow-horizontal pause-slow): 8x10kg 8x10kg 8x10kg 8x10kg 8x10kg
Cable standing reverse flye SUPERSET Barbell upright row: 8x6kg/6x20kg 8x6kg/6x20kg 8x12kg/6x40kg 8x9kg/6x20kg 8x9kg/6x20kg

Notes - PM
Just a typical deload session with mostly new wanky’ish routines I’ve never done before at an estimated no greater than 60% effort. Decreased the decline push up set count but maintained the total number completed compared to last week, no biggie. The incline presses were pretty much the same as last week, no real effort. After a last minute decision to skip the one arm barbell snatches which I conducted last week, I decided to superset the unilateral isolated low cable flye with one arm push ups (which I clearly fatigued towards the last three sets). The lateral raises felt good with extremely slow go-pause at horizontal-go affair movement, very controlled much like majority of today’s movements. The same applied for the cable standing reverse flye and cable low flye. The interesting thing to note is that the barbell upright rows which I was supersetting in the end actually felt like a struggle at 40kg but I didn’t feel weak/tired. It was something I could go-stop-go at last week with ease. Perhaps I’m experiencing some pre-crash/fatigue moments due to my bed-to-KO situation.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
The usual tension day IF piggery with two humongous meals in an 8hr window. I don’t think there has been a day recently where someone HAS NOT commented on my meal. “Wait until you see what I drink after eating that *points at the > 1.5kg food chockablocked in a 1.5L lunch container*” I then take out a shaker bottle from the office fridge with 3 scoops of thick choc whey protein combining powers of milk and 6 overflowing heaped tablespoons of Milo awesomeness: “I don’t even know sometimes whether I’m eating it or drinking it, it’s sooooo thick.” LULZ.

Damage Control

Notes
Daily loading on the injured right tricep tendon maintained yesterday. Apart from that, since it’s a deloading week (week 2 of 2), there isn’t much to report. Even my wrists feel fine from the past hang cleans practice over the past few weeks.

Day 4 - 06/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs 00min

Recovery
Oooooh yeaaaaah baby.... Sextastic rest indeed.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fantastic start to the day. This was more of a sweat fest than usual with the first two climbs set at a steeper than normal level. Boooyah!

Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 90min (whooooops!)

Set 1: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 4x70kg > Barbell front squat 5x50kg
Set 5: Barbell hang clean 4x70kg > Barbell front squat 5x50kg
Set 6: Barbell hang clean 4x70kg > Barbell front squat 5x60kg
Set 7: Barbell hang clean 4x70kg > Barbell front squat 4x60kg
Set 8: Barbell hang clean 3x70kg > Barbell front squat 3x60kg
Set 9: Barbell hang clean 3x70kg > Barbell front squat 2x60kg (Evade ninja stylez on the third repetition, bar rolled too far forward on the rise)
Set 10: Barbell hang clean 3x70kg > Barbell front squat 3x60kg
Set: 11: Dragon flag 3x
Set 12: Dragon flag 5x
Set 13: Dragon flag 1x longarse hold at near horizontal
Set 14: Dragon flag 3x all the way (baby!) heels to ground (touch not bounce)

Notes - PM
OK, so firstly I didn’t do today what I had intended/mentioned earlier this week, where I would simply repeat Day 2’s session prior to progressing further weights wise. A lot of the time in between sets an athlete and I were in brief discussions about training, specifically with the barbell complexes I’ve been practicing/grinding and/or other similar movements/routines. In summary, I’ve doing too much volume/repetition for this kind of movement (hang cleans). It should be quick, explosive, it’s not meant to be something I can rep-the-fuck-out with. So early at this afternoon’s routine, I pulled my finger out (of your arse, or your mothers arse, your choice...), stomped my foot and said: “Right, well if I can rep these fuckers at eight repetitions then it’s too light.”. I’m always thankful, and again I’ll say it, THANK YOU! Because even when I don’t nicely ask for it, both coaches and athletes will go out of their way to give pointers here and there. Not in a personal coach type of way but in a way, with respect to provide enough to guidance to steer me in the right direction.

Session wise, fucking fantastic. A new baseline working sets/repetitions have been set. A new “challenging” has been identified and in 4 weeks I’ve gone from 40kg hang cleans and 40kg front squats to 70kg hang cleans and 60kg front squats. It’s now my duty and passion (as a constant self continuous improvement, not just inside the weights room mind you), to make this baseline easy and the cycle continues where I would create a new “challenging” baseline. Rinse and repeat. I earned the “looked fine” on hang cleans form two weeks ago (2nd week into the practice) and today I earned the “form is looking really good!” but was only limited to the first repetition. Progress.
There have been some significant improvement also with the dragon flags (I swear these things look awesome, most importantly they feel awesome) and have now progressed from a near horizontal hold to going all the way down with heels touching (not bouncing) the ground before going through the full upward motion to bring my body in a straight vertical line. I must note that form on these heel touches need improvement as I did (during the last repetition) bend my hips slightly to get under the feet (if that makes sense....).

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
IF for fucking life. Eat more, eat less frequently, more focus, better performance, better time management. No worries.

PS: Peanut butter rocks!

Damage Control

Notes
Loading on injured right tricep tendon not maintained as per usual on a chest day (Day 3). Otherwise I am DOMS/soreness free which is once again the norm for a deloading period. Wrists feel fine and are in the clear even after today’s PM session despite the increased baseline. Two things are for certain, that the left side close to the centre of my collarbone will be extremely fucking tender and both my arms/shoulders (where bicep muscles join the deltoid) on the side deltoid area will be bruised to absolute fucking buggery tomorrow. I have obviously gone through a slight adaptation due to the increased baseline with these routines. It’s nothing new however as I went through the exact same thing on my first and second week.

Day 5 - 07/10/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs+

Recovery
I’m back baby!

Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Late dinner last night shortened IF time, no biggie. Session was a sweat fest as of 60% of the session with 200g of fluids lost during the session. Intense as usual with the first two climbs set very slow very steep climb with the final climb at a faster pace with less steepness.

Routine - PM
IF: 14hrs
Routine: Waist Down
Duration: 80min

Barbell hex bar deadlift: 8x77kg 8x77kg 8x127kg 8x127kg 1x127kg 8x70kg
Machine leg extension: 8x40kg 8x40kg 8x60kg 8x60kg 8x60kg 8x40kg
Back raise: 8xBW 8xBW+10kg 8xBW+10kg 8xBW+25kg 8xBW+25kg 8xBW
Seated calf raise: 8x50kg 8x75kg 8x75kg 8x75kg 8x50kg 8x50kg 8x50kg

Notes - PM
Last day of deloading! With the exception of the seated overhead plate crunches, everything conducted today were pretty much identical to last weeks routine. The overhead plate crunches were skipped due to time (I did not want to go over 80mins) as I applied more emphasis on the slow movement-pause-slow movement on some routines as well as the fact that I wanted a more relaxed leg day today, ie. ease back on the time duration in between sets. I miscalculated the weight of the hex bar and was told that it is actually 27kg and not 20kg. Machine leg extension, lots of pauses *yawn*. Today’s back raises were super slow-motion edition, *yawn*. Seated calf raises were double bicep pauses *yawn* (if you believed that then....that’s your problem, LULZ). No issues, no dramas, just the way I like it.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Normal piggery day. Positive movement is evident again but I’m currently contemplating on going on an extremely mild cut to veins-popping-out-of-my-tits state as the Australian summer is just around the corner. Hrmmmm.

Damage Control

Notes
Daily loading on injured right tricep tendon maintained. Bruises evident on both arms (mildly on left) but nothing major which is surprising considering there was a fair bit of bar control challenges during the front squats performed yesterday at a much heavier weight than I usually perform them at. Sore free on all fronts however, typical of a deloading phase. Next week shall be more fun as usual with a return to a non-deloading gung-ho heroic man-cry style training which will see a return to the daily soreness.

Weekend Outlook

Training
Shoulder conditioning will be maintained as well as my experimental arm routine (both in one). The remaining time will be considered as complete passive rest periods as usual.

Nutrition
Responsible, flexible, and well behaved. I’ve had a few big weekends in a row so I might stay away from booze this weekend.

Week 11 - Cruise Control (Deload Week 1 of 2)

2011-09-26T15:09:00.000+10:00

Day 1 - 26/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 55min

Recovery
Not cool, I keep doing this and discipline is lacking. Feeling awesomesauce though but that’s not the point. Need those hours under my belt, that’s when muskels grow not when I’m smashing them. I’m doing OK in both the nutrition and training department, I will fix this one up.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Barely a sweat affair this morning and intensity was maintained as per usual. I’m still holding off the morning true HIIT in the form of sprints.

Routine - PM
IF: 16hrs
Routine: Back
Duration: 90min

Rocky pull-Ups/pull down: 12 10 8 8 8
Long bar bent over v-bar row (elevated with 20cm stepping blocks): 8x20kg 8x45kg 8x65kg 8x65kg 8x45kg
Cable standing full range-of-motion lat pull down: 8x9kg 8x18kg 8x24kg 8x33kg 8x33kg
Cable straight-arm pull down: 8x35kg 8x50kg (Insert 4x10 ea. side one legged elevated push up) 8x50kg 8x45kg (Insert 1x10 ea. side one armed push up superset 5 standard push up) 8x45kg
Barbell behind the back shrug (3 second hold per repetition): 8x70kg 8x100kg 8x100kg 8x100kg 8x70kg 8x70kg

Notes - PM
Goal 1: To ensure every routine done today were completely different from any regular routines I’ve done in the past 3-6 months. Outcome: 100% success. Goal 2: To ensure that I did not exceed approximately 60% effort. Outcome: 75% success. The second was a little more of a challenge because today’s routines were completely new routines or routines I haven’t done in yonks therefore, it was a challenging to gauge what 60% effort was. The obvious exception being the Rocky pull ups and pull down combo, which was completely body weight only. These two goals will be my primary focus during my tension days for the next two weeks.

Rocky monkey bar work was disciplined, easy, and looks awesome (LULZ). The v-bar long bar rows were also very disciplined and even at 65kg they felt quite easy. The cable full-range-motion of pull downs were also very disciplined. They were weird initially because I’ve never done these before, but it also felt awesomesauce. The straight-arm pull downs were also perfect as far as form was concerned. They don’t differ much from the dumbbell pull overs and it wasn’t so puzzling why my triceps were also getting hit during this routine. And, that reminded me to further test out the wrists and did some ninja push up routines in between to further test their status and even at the one arm push ups they were fine. Perhaps they just needed some lubing up or warming up, something. The barbell behind the back shrugs were the most painful ones. Even at a lighter weight, holding each rep mid-rep for three Mississippi seconds provided a delicious burn.

Overall, a bloody fantastic deloading session!

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
There is no planned changes on the nutrition side despite entering a deloading phase. The usual protocol/template will be followed. The morning weight-in shows a typical behaviour, heavy, slightly softer in terms of composition, but by mid-week, the extra water from the weekend will whoooosh off me, just like placing an ice cube on me after I’d been sitting under a hot summer sun, with sunscreen and all, next to a beach, holding a glass with single malt scotch with two ice cubes, young ladies everywhere, wait WHAT......?

Damage Control

Notes
I got a little naughty and missed one day of my daily loading of my injured tricep tendon during the weekend. Hamstrings are still mildly sore today and have been sore all weekend. Quadriceps however were clear. Arms were sore all weekend post experimental session. The right shoulder issue I noted last week was evident during the shoulder condition work over the weekend but it didn’t feel like it would be a major problem. Wrists are very tender still, and tested some push ups this morning to validate that. Fortunately, the next two weeks starting today is a deloading phase and I predict that these minor challenges will clear by the time I resume normal training.

Day 2 - 27/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 45min

Recovery
Much better Captain Awesome, much better.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
No change, smooth as my pelvic area as always.

Routine - PM
IF: 15hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 60min

Set 1: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 6: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 7: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 8: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 9: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 10: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set: 11: Dragon flag - 3x slow-fucking-motion on a flat

Notes - PM
Getting betterer and betterer, gooder and gooder, LULZ. More grinding today and progress is there. The hang cleans are feeling easier and this is the 6th session over 3 weeks. I think 6 repetitions are just right especially considering they are supposed to be explosive workouts. I concentrated more on the catches which are feeling good but there’s obviously still a crap load of work to do. There were a couple of off-balance catches but apart from that, I feel I’m progressing well. Front squats’ form were fantastic but I battled the bar a lot, preventing it from rolling down. I have new bruises but they are in a much better location, higher up mid delt instead of where the delt/bicep (side) muscle meet, closer to bone and that’s a lot more painful. I toyed around a fair bit with using my fingers to lock into the bar while having my arms from elbow to wrist locked (it was somewhat a distraction as I kept fiddling with this in between repetitions), it somewhat worked. Majority of the reps involved me stopping halfway through the set, testicles right against the platform, and just staying there focusing on ensuring a tight core throughout and getting the arms less lazy preventing them from dropping which results the bar rolling down and a crap load of bruises. Progress evident.

The dragon flags were fucking awesome too I might add. Intense core movement indeed.

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
Standard non-tension day, unchanged despite the deloading period. The whoooosh has done it’s work already, and it’s a lot earlier through the week than I’d expected.

Damage Control

Notes
No soreness is evident today and I suppose that is an indication that I succeeded with my initial deloading day yesterday. Wrists were mildly sore pre and post PM routine. It could still be going through a familiarization process with the amount of barbell hang cleans I’ve been doing in the past two weeks.

Day 3 - 28/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs 06min

Recovery
Solid rest in terms of totals but it was very....uuhhmm...inconsistent....

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Intensified today’s session, steeper climbs, piece of piss. Fit as a mofo.

Routine - PM
IF: 16hrs
Routine: Chest/Shoulders
Duration: 90min

Dumbbell incline bench press: 8x30kg 8x30kg 8x38kg 8x40kg 8x40kg
Decline push up: 30 30 30 30 30
Cable isolated unilateral cable low flye: 8x6kg 8x6kg 8x10.5kg 8x9kg 8x9kg
Dumbbell lateral raise: 8x10kg 8x15kg 8x20kg 8x10kg 8x10kg
Dumbbell rear lateral raise: 8x10kg 8x10kg 8x10kg 8x20kg 8x10kg
Barbell one arm snatch SUPERSET barbell upright row: 4xbar/8xbar 2x40kg/8x40kg (1x not complete on single left arm barbell snatch) 1x40kg/6x40kg 1x40kg/6x40kg 1x40kg/6x40kg

Notes - PM
Deload session complete. Steady-state warm ups ignored considering the max weight of today’s routines (majority) were warm up weights anyway. I thought I would treat myself towards the end since I’ve been so good with the loading by super-setting some fantasticalicious one arm barbell snatches. Right shoulder felt funny during today’s session especially during both incline presses and push ups (partial only). When I sink my finger in my bruise I swear it’s the source of the weirdness/soreness, but I’m still not 100% certain. All in all, I believe I did well at not exceeding an estimate of 60% effort.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
The usual tension day today. 2,700 calories consumed which serves as my post workout meal (includes all 390g carbohydrates in one sitting) at around 2PM whilst the second and final meal at 1,300 calories consumed at around 9PM.

Damage Control

Notes
Loading on the injured right tricep tendon maintained. Collarbone is pretty clear and that’s great news considering today is the day after hang cleans practice, it’s a good indication on my hang clean catch/landing improvement. Wrists are tender as per usual. Left shoulder still has a bruise from last week due to front squats but were clear from yesterday, good signs. Right shoulder has a nice deep bruise and I am currently confused as to whether this is the source of soreness which I mentioned a couple of times last week. Apart from that, it’s not surprising NOT to be sore at all from any tension day, since it is a deloading week.

Day 4 - 29/09/2011

Motivation Level: High
Energy Levels: High
Sleep: Less than 6hrs

Recovery
Very craptastic (not negative, just a fact/observation) in terms of the total hours. Getting out of bed was a struggle (it’s been a while since this happened and very rarely) and the shoulder soreness/weirdness was quite evident on wake up but had completely subsided by lunch time. I’m starting to think my sleeping position is the source of the shoulder situation. An extra 45min sleep in was enough however, felt great, I was up and away after this.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
A nice little test. Anna had come over to ride with me a few minutes after I had started and chatted the entire time. The challenge was welcome, to be able to chat on and off the climbs. Great morning start considering how I felt when I got out of bed (the first time) this morning.

Routine - PM
IF: 15hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 60min

Set 1: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 5xbar
Set 3: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 6: Barbell hang clean 5x65kg > Barbell front squat 5x45kg
Set 7: Barbell hang clean 5x65kg > Barbell front squat 5x45kg
Set 8: Barbell hang clean 3x70kg > Barbell front squat 5x45kg
Set 9: Barbell hang clean 6x60kg > Barbell front squat 5x45kg
Set 10: Barbell hang clean 6x6kg > Barbell front squat 5x40kg
Set: 11: Dragon flag - 4x
Set 12: Dragon flag - 4x
Set 13: Dragon flag - 1x longarse hold at near horizontal
Set 14: Dragon flag - 1x longarse hold at near horizontal

Notes - PM
Improvement evident, and to test the waters I increased the weight on both the hang cleans and front squats. Wrist situation has remarkably improved. There were maybe one or two bad landings/catches on the 65kg and 70kg. Zero bar roll outs on the front squats. New technique: instead of placing hands palms down on the bar to assist with preventing bar movement, I use both index fingers to hook around the bar while arms are crossed, seems to work LULZ. I am also pretty happy with the dragon flags and I know core will be absolutely fucking sore tomorrow. Those near horizontal holds are so awesomesauce I was going all crazypants inside. Progress is evident. Mr. Awesome approves.

PS: So much distraction today, HOT FUCKING DAMN.... LULZ! ;)

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
Just the usual non-tension day macros for today. Have I already said that I love peanut butter?

Damage Control

Notes
No loading on injured right tricep tendon maintained as per usual on a chest/shoulder day. Weirdness/soreness from shoulders is still a mystery and currently I’m suspecting that sleep related behaviour is the cause of this, it’s not a major concern however since I’m keeping a close eye on my damage control flags and notes. Sore free as expected (deloading).

Day 5 - 30/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 17min

Recovery
Recovery has been up and down this week, very undisciplined in certain days. Sleep in wasn’t required this morning though as opposed to yesterday.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fantastic, no change and intensity was maintained as per usual.

Routine - PM
IF: 15.5hrs
Routine: Waist Down
Duration: 80min

Barbell hex bar deadlift: 8x70kg 8x70kg 8x120kg 8x120kg 8x120kg 8x70kg
Machine leg extension: 8x40kg 8x40kg 8x60kg 8x60kg 8x60kg 8x40kg
Back raise: 8xBW 8xBW 8xBW+10kg 8xBW+25kg 8xBW+25kg 8xBW
Seated calf raise: 8x50kg 8x75kg 8x75kg 8x50kg 8x50kg 8x50kg
Overhead plate crunches: 10xBW+15kg 8xBW+20kg

Notes - PM
Sensible, session was. Majority of the lifts were something I’ve not done on a regular basis (or for a while) with the exception of the seated calf raise (which has already been replaced by a standing calf raise at Smith machine on a triangle block). Estimated effort on all lifts should have not exceeded 60% effort and every movements was a slow go-stop-go affair. Meaning, Each repetition was slow and controlled to 50% movement, pause for a good solid second to 15 seconds, then complete the remaining 50% of the movement at a slow manner. Overhead plate crunches were only for shits and giggles.

The week has gone pretty well considering a deload week. I expected to be more iron-blueballed this week but I wasn’t, thanks to Mackers’ (coach) suggestion on trying to stay away from regular routines during this deload phase.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Today’s calories will be very rough. There’s one thing for certain, the first meal which is my post workout will be my usual 2,700 calories (P/C/F ratio @ 201g/390g/23g). I’ve got another party to go to but this time it might be different. Apparently I’m “gon’ get fucked” and when I responded to this by saying “Nah, just like last weekend, I’ll keep it controlled (for my A-game) and actually had fun” I get a “Pfffft whateva!” back. We’ll see.

It’s also very interesting to see that today’s weight-in when compared to exactly two weeks ago, is completely unchanged on the scales. I thought the deloading period this week was the explanation for this, not breaking [Vietnamese accent]muskels[/Vietnamese accent] but then if I wasn’t, the excess calories would get stored as fat but that doesn’t seem to be evident. Then I thought about having replaced nearly two hours worth of MIIT with barbell hang cleans superset’ed with front squats (for conditioning and practice only, nothing heavy, 40kg warm up and 60kg - 70kg working sets for the hang cleans and bar warm up and 40kg - 45kg on the front squats), it’s an interesting observation anyway.

Damage Control

Notes
A massive improvement for the injured right tricep tendon is very evident, loading maintained. The area’s endurance during my loading are getting easier now compared to when the weight of the loading was at 75% lighter. Also, the shoulder weirdness was interesting and appears to be at it’s peak before bed and on wake up. A resonating tingle was evident most of last night but this time from elbow to shoulder. I’m still unable to pin point what the source is but it hasn’t caused a major issue throughout this week. Sore core/abdominals, zero soreness on everything else at this stage.

Weekend Outlook

Training
Shoulder conditioning will be maintained on Saturday as well as the arm experimental work but will be conducted at a deloading weight. I am limited with training at home so the flexibility on routines isn’t so broad. Other than that, the remaining time will be completely passive.

Nutrition
Flexible. Starting off tonight with lots of alcomaholz throughout the morning. A repeat is planned once again the night following. I can’t back out of that one, a date request I had already agreed to nearly two weeks ago.

Workout Tunes: David Guetta feat. Sia - Titanium

2011-09-23T16:11:00.001+10:00

This is my new favourite one at the moment, in and out of the gym. It's beautiful, it's powerful, it's meaningful and I love it. It reminds me of me, being me. Because I am strong both in mind and in body.

Sia
David Guetta

Week 10 - Cruise Control

2011-09-19T14:55:00.004+10:00

Day 1 - 19/09/2011

Motivation Level: High
Energy Levels: High
Sleep: < 7hrs

Recovery
Feeling great, could be better. Rest hours were sufficient over the weekend but was not my normal sleeping times due to social outings.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Performance unchanged and even from the passive smoking, alcomahol, stupid amounts of calories, and inconsistent sleeping hours over the weekend, I still had lots of ooomph to amplify the session with some full on legging-it style sprinting.

Routine - PM
IF: 16hrs
Routine: Back
Duration: 90min

5min Treadmill LISS warm up
Wide Grip Pull Up (BW only): 23 12 12 12 12
Cable close grip pull down: 8x60kg 6x80kg 4x100kg 4x100kg 6x90kg (PB-S)
Cable row: 6x50kg 6x80kg 6x120kg 6x80kg 6x80kg
Barbell shrug: 8x70kg 6x120kg 4x170kg 4x170kg 3x170kg
Barbell row bent over undergrip: 6x60kg 6x60kg 6x80g 6x100kg 6x110kg (PB-W)

Notes - PM
Quite a solid session. Pumpz0rz and vascularity were crazy and close to unbearable, thanks to the calorie overflow and glycogen replenishment from the weekends social events no doubt.

I did not exceed the 24 reps of wide grip pull ups completed last week but looking at the totals over five sets I did 3 repetitions more today than I did last week. One thing to note: roughly the last four reps on the first set and the last two of the rest of the sets were absolutely fucking dirty, improvement in progress. The close grip pull downs were also absolutely dirty on the 100kg and a set-based PB. The cable rows were an equal PB and it’s not too bad considering I am about 1.5kg lighter this time. Barbell shrugs compared to last week were less however last week I was doing these at the racks with the bar resting slightly above the knee but today I was on the platform using blocks and the bars sat below the knee. The purpose of this was to increase the travel distance the bar was required to make from resting position up to when I have the bar shrugged, to allow more room to work with in terms of explosiveness. The same protocol was used as last week, bar rests, I prepare, I explode with a partial deadlift and hold the bar in a shrugged position for several seconds, and lower the bar back on the bar in a controlled manner. This should also help develop my new off/non-tension days of hang cleans practice (third ever session in my life starting tomorrow) with the triple extension and explosiveness. I’m also sure I’ve done barbell bent over under-grip rows before but it seems I haven’t recorded it so I’m putting that 110kg at 6 repetitions down as a PB. These weren’t as dirty as some of today’s routines.

It’s quite obvious that I am brutally honest about my form on all routines. I note these because I find my approach works. I don’t purposely want to do dirty reps, provided it is safe, and I can rep it dirty, I will do it. I find that this is part of my “...making the hard easy...”. Although I do well in ensuring that not every set of any routine is dirty. It is just how “I” progress with strength. I remember not long ago that I struggled with 60kg+ cable rows and they were “dirty” back then and now 60kg are my warm ups and I’m up to 120kg “dirty”. The “dirty”, over time becomes “clean” and at this stage, a new heavy “dirty” is introduced, rinse and repeat.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
My third revision of macro-nutrient breakdown and caloric totals will be maintained despite this morning weight-in showing a solid 2kg increase from the weekend. I am appreciating and actually liking the ‘fuller’ look. Majority of this is water weight and since I know my body well, with the new weight comes with a different BMR value, I will lean out again by mid to end of the week. Since I am in cruise control (slightly over maintenance/mild bulk), I won’t be dropping too many numbers on the scale. Again, vascularity is crazier than ever despite the increased water and for the first time I am seeing veins pop out on my triceps. Awesomesauce indeed.

Damage Control

Notes
Healing right tricep tendon loading maintained throughout the weekend (still surprising). Collarbone area and both wrists are mildly tender from the hang clean fests last week. Sunday was pretty much a sore free day and I’m actually surprised quad/glute soreness didn’t extend as far as they normally do. Cold is gone mostly but am still getting some morning sniffles, most likely due to the fact I was around lots of smokers over the weekend.

Day 2 - 20/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 19min

Recovery
Excellent sleep, awesome sleep.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
No sprints today, I think the synthetics are wet as there was a very short storm this morning. Otherwise, session was endorphin filled leaving me feeling more awesomesauce. I did one 30s hanging behind the back wide grip pull up and another 15s hold for back conditioning/recovery.

Routine - PM
IF: 15hrs
Routine: Hang Cleans & Front Squats Galore
Duration: 60min

Set 1: Barbell hang clean 8x40kg > Barbell front squat 8xBar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 8xBar
Set 3: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 6: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 7: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 8: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 9: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 10: Barbell hang clean 5x60kg > Barbell front squat 5x40kg

Notes - PM
Grind grind grind and fucking grind! Nice progress indeed, another non-tension metabolic session with the time well spent practicing the hang cleans. I received further coaching/help/tips/feedback from an athlete and two coaches (fucking awesome bunch they are!) and have earned the “looked OK” and “looked fine” and this is after an uncoordinated first day exactly one week ago. I must make note that this is a minor achievement but a major one for me because progress is progress (and I’ve still got a shit load of practice to do), I am heading towards the direction as I have intended for myself. I aim to be fairly decent at these hang cleans within 6 months time (or less) so that I’ll be able to increase the weight and incorporate other movements to make different variations of barbell complexes. The next one that comes to mind are jerks. I find that throughout the routine, as I fatigue I lose the “burst”, the “explosiveness” and this happened a pretty early with the 60kg barbells. Earlier on however, I believe the burst was good, zero arms. Another observation is that I need to relax my grip and that all I’m doing is guiding the bar (in flight) up to the landing/catching position. The wrist became very tender straight up on the first set but found that as I kept grinding the feeling just went away, or perhaps that was my mind focusing on other things instead. The first half of the movement has seen a good improvement since last week though the catching requires a lot of work. My right foot tends to wander around during the catch and at times found myself having to make one or two small step adjustments post catch to make as the wandering does put me out of balance. One more thing that was noted is that my ability (or inability) to touch my shoulder/front deltoids with my thumb, ie. Right arm straight down and bending my forearm up to try and have my right thumb touch my front right deltoids, I am a good two fucking inches away. Apparently my “big” biceps are in the way (HAR HAR nice joke! :P). With this, it’s a little more of a challenge for me for catching the bar when doing cleans. Perhaps this is why I have to do more bendage on my wrists and why they are now extremely fucking tender.

The front squats feel awesome especially straight after the hang cleans. I chained these two together and are somewhat related. My goal here is to be able to do one session without that fucking bar rolling out of my shoulders and when that happens I will increase the weight. The goal isn’t tension focused but technique focused in conjunction with combining the routines for a metabolic workout which was successful. My punishment for allowing the bar to roll down my deltoids are awesome bruises on both of them which I already have as I type this. One other remark that was made in regards to my squats is that I don’t seem to have a problem with flexibility (ladies... ;) take note...) and that “your arse is pretty much scrapping the ground” LULZ!

All in all, fucking fantastic session. I’m appreciating the fact that I’m not doing as much moderate intensity interval training and have replaced it with some barbell movements at a lighter weight for some metabolic feel-good shit happening.

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
It’s funny, I woke up feeling extremely light and the mirror shows that I’ve lost some of the water gain from the weekend and yet the scales show a slight gain and now I’m slightly over 74kg. Although, I know this pattern and I’ll probably “whooooosh” through the water and it will show on the scales mid week, no biggie.

Damage Control

Notes
My entire back is absolutely destroyed again. Train hard, eat hard. Things are progressing well. A few hours post back training yesterday I was showered with a plenty of left and right forearm cramps and there were a few instances were I was close to getting back muscle cramps. The most amusing thing however was the discovery of a new break dancing move which I’m sure looked awesome when I had a left hamstring cramp and right forearm cramp simultaneously which left me laughing on the fucking ground. Funny.

Day 3 - 21/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 8hrs 42min

Recovery
Despite some distractions, slept like a baby. Tops, rest/sleep was tops.

Routine - AM
Fasted (IF): 12
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fantastic MIIT endorphin filled morning. Weather has been unpredictable hence, stuck with my usual 20min MIIT for this morning. Skipped my new back conditioning post MIIT but instead joined a coach and athlete do some core stuff briefly.

Routine - PM
IF: 16
Routine: Chest/Shoulders
Duration: 90min

5min Treadmill LISS warm up
Dip: 35xBW 6xBW+25kg 3xBW+50kg 2xBW+50kg 5xBW+40kg 25xBW (PB-R)
Dumbbell flat bench press (deload): 6x38kg 6x50kg 4x75kg 3x75kg 6x50kg 4x65kg
Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 5x45kg 6x38kg 6x38kg
Dumbbell isolated side lateral raise: 6x19kg 6x22.5kg 6x27.5kg 6x25kg 6x22.5kg 6x22.5kg
Dumbbell reverse flye: 6x38kg 6x38kg 6x45kg 6x45kg 6x45kg 6x45kg

Notes - PM
The session was a complete struggle during the chest part of my routine, it was a very interesting session for sure. It didn’t add up especially considering the good amount of rest I’ve had in the past couple of days. Nutrition has been spot on. I do however have a suspicion on two things: One, that the two hour boring meeting I had prior the routine responsible for creating a momentum that caused me to struggle. When my mind is inactive or doesn’t engage in a certain period of time, I feel sleepy. About 50% of the meeting time was spent napping, yes it was boring. Two, I feel a little battered. I have two bruises each on my delt, collarbone section for catching the hang cleans is tender again and my wrists are even more messed up than before (see damage control notes). Now, onto the routine.

Dips was where I most struggled. My wrists were quite a big contributor to this and I had to spend a lot of mental energy to focus my mind away from the pain. Although as far as body weight dips are concerned, they were a massive improvement with 35 repetitions on the first (an improvement of 5 from last week) and 25 repetitions on the 6th and final set (an improvement of 5 from last week). I aimed to rep out 4 repetitions with 50kg of plates chained to my waist but not today, however I got another 2 repetitions out on the next so that is a repetition based PB. All sets were fairly clean except for the third and fourth set which were quite dirty compared to last weeks form at the same weight.
There was a minor improvement with the dumbbell flat bench presses and fortunately there were no signs of any tingling sensation on the right tricep tendon.
I skipped the dumbbell pull overs and decided to implement the incline dumbbell flyes. These were a lot cleaner than previous form but I am now 15kg away from my current PB (an additional 7.5kg each arm) at 60kg (30kg dumbbells each arm). Also note that I last did some incline dumbbell flyes at about 18 weeks ago, LULZ!
I backed off on the remaining routines which were side and rear shoulder/delt focused. Absolutely minimal body sway which I noted (which was noted by a coach) on last weeks chest/shoulder day. These were a lot less explosive, a lot more controlled.

If I do get a repeat of this feeling/performance/whatever-you-want-to-call-it, I will treat next week as a deload week. And in mentioning deload, I just realised that it’s been ten freaking weeks since I did one! Ooooops!

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
Weight-in indicates a 1kg whoosh drop, not surprising and I did mention this yesterday didn’t I? Apart from that, it’s just a standard tension day template, the third revision which is now on it’s second week.

Damage Control

Flagged - Incline dumbbell flye: Right shoulder sharp tingle/pain on static hold/starting position

Notes
Right tricep tendon loading maintained and is gradually getting easier and easier. Entire back is now at the mild levels of soreness. Two hours post today’s PM routine and I’ve already had to step out of the office because of extremely loud uncontrollable laughter and swearing due to cramping on both my left and right tricep followed by cramping on my tits. Collarbone is tender from the hang cleans catches but not bruised. I have a minor bruise on my right delt as well as a massive bruise on my left at about 2in.x 3in. in size, it’s been receiving a fair bit of attention actually. I have flagged a sharp tingle/pain on my right shoulder when holding the dumbbells at their starting position during the incline dumbbell flyes which I last did approximately 18 weeks ago. The most damaging (affecting routines) are my tender wrists. I can’t clench both my fists without generating pain. If I lean on a wall with both arms out, palms out with fingers facing up, arms locked and tried to push against the wall, it would generate pain. This posed quite a challenge during my dips especially during body weight plus 50kg of plates chained to my waist.

Day 4 - 22/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 48min

Recovery
Lots of distraction, still no change though, still feeling like awesomesauce.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Nothing new, just the usual morning moderate interval training on the spinner, it’s how I like to get my day started. No back conditioning but I did 1x 120s plank hold and a 1x90s plank hold.

Routine - PM
IF: 15hrs
Routine: Hang Cleans & Front Squats Galore
Duration: 60min

Set 1: Barbell hang clean 8x40kg > Barbell front squat 8xBar
Set 2: Barbell hang clean 8x40kg > Barbell front squat 8xBar
Set 3: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 4: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 5: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 6: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 7: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 8: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Set 9: Barbell hang clean 6x60kg > Barbell front squat 5x40kg
Set 10: Barbell hang clean 5x60kg > Barbell front squat 5x40kg
Random variations of awesome leg raises

Notes - PM
Grind grind and more grinding. There’s a slight improvement with the hang cleans. The wrists didn’t take as much of a hit as they did two days ago and this was due to my grip width adjustment, I went about 1cm wider each side. With my previous grip, the weight of the bar was using it’s own weight to put a lot of pressure on the wrists before the bar is able to sit/land on me but with this new one, the pressure is way less, it’s a more flexible position and less strenuous to the wrists. I feel the bar’s line of travel is good, close to the body and that there is flight, not the arms doing the work. The landing/catch requires a fair bit of improvement. I’ve been subconsciously doing the movement at home or in the office at times because I think I have a general idea of the correct full motion. Starting arse out, triple extension (fucking the bar and a violent shrug), followed by arse back out on the catch and not leaning back. I’ve been practicing those three movements in one quick split second motion, now I just need to apply it with a bar and some weights on with some fluidity. Another improvement is that I’ve increased the repetition range from 5 (last session) to 6 repetitions (with the exception of set 8 and set 10). Not bad for day 4 of barbell hang cleans practice.

The front squats felt so so awesome and felt like hard work when chained together with the barbell hang cleans. Major major improvement was evident. The bar probably only got out of place twice throughout the entire session. I was also playing with form which got a great feed back from another. 95% of the time I sit on the bottom (50%) of the motion for no longer than one second. I actually stop and stay there briefly, then either do a mini-bounce (when I got lazy) or just normally push off. The entire routine felt great. Once I get a bruise free delt for a week, more weight will go on the bar, rinse and repeat.

I was also doing some random leg raises for shits and giggles so I won’t go into these at all. Overall though, I’m very happy with the development going into day 4 of hang cleans practice. I wouldn’t mind starting to practice the cleans soon with the bar static on the ground with more weight on but that’s just me getting all excited and slightly impatient.

Nutrition
Total: 2,100
Protein: 262g
Fat: 110g
Carbohydrates: 35g
Meals: 1

Notes
Unchanged as far as weight-in is concerned. The usual non-tension macros and template today. Leaning out slightly towards the end of week. I’ve got a couple of social events due this weekend so that should provide some balance again.

Damage Control

Notes
The physio routine for my right tricep tendon not required (chest/shoulder day provides plenty of tension as it is). Back is still mildly sore. Chest and triceps feel OK, tight but not sore however for the second week in a row my shoulders are sore, w00t w00t! Collarbone is still tender. Wrists are also still tender but have healed a fair bit since yesterday. The new grip has alleviated the cause for tenderness but again, I’m slowly improving.

Day 5 - 23/09/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 27min

Recovery
I got a little carried away last night reading, hence the not so optimal amount of sleep. I slept like a baby though.

Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Kept the intensity up as usual but not in a steep hill climb mode but more of a 70% sprint on a flat. I noted on Day 3 this week that I had just realised that I haven’t done a deloading period for over about 8 weeks and I also noted that if I get the same “weird” feeling I had on Wednesday again this week I’ll treat next week as a deloading week. But, there will be no waiting, next week will be a deloading period regardless. The 8 weeks of training just flew by so quickly.

Routine - PM
IF: 15hrs
Routine: Waist Down
Duration: 100min (oooops!)

5min treadmill LISS warm up
Barbell back squat: 5xbar 5xbar 5x60kg 5x80kg 5x100kg 5x100kg 5x60kg 5x60kg
Barbell deadlift: 9x70kg 9x120kg 6x170kg 3x170kg 20x120kg 15x120kg
Romanian Deadlift: 6x70kg 6x110kg 6x110kg 3x140kg 6x110kg
Leg press: 6x200kg 6x300kg 0x400kg 4x350kg 6x200kg
Smith machine standing calf raise + triangle block: 8x70kg 8x120kg 8x120kg 8x170kg 8x120kg

Notes - PM
Great session to end a final week before entering a two week deloading phase starting on Monday next week.
Back squats were a slight improvement compared to last weeks session with the addition of two extra sets. It’s good that I’ve maintained the 100kg squats on my very undeveloped and now-sore glutes, making it the second solid week that I’ve stuck to 3-digit squats (I’d been sitting on 90kg for a while). Form wasn’t that great on the last two reps of the 6th set, but there is progress.
Deadlifts felt very strong and stuck with no more than 170kg for today. It’ll still be a while until I break my 1RM of 195kg and the intention is to tweak/strengthen as much as I can to support a 200kg+ deadlift. I must say that 20x120kg feels so fucking awesome, and that was after doing two sets of 170kg.
Romanian deadlifts were also solid and stuck with the same protocol as usual. Bar/plates were constantly elevated never touching the ground/platform, never bouncing and I just let it hover at approximately 1in. from the ground.
Leg press also felt solid, it seems I ran out of ooomph and failed at even 1x repetition of 400kg, 25kg away from my actual 1RM (1x425kg).
Getting some good practice with the standing calf raise at the smith machine.

All in all, this is a nice way to end the week with a planned two week deloading phase next week.

Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2

Notes
I’m thinking of moving around some calories between the two meals during these tension days. The first meal which acts as my post workout meal is absolutely fucking humongous. Actually, I have a better idea. I think I will revise my nutrition again and seek out a more dense carbohydrate source. 1kg of steamed cooked rice is so yummy but fuck me dead it does send me into food-baby land for 5 hours.
Then again I am thinking about actually mildly reducing intake. There is a photo shoot that I am setting up and I’d like to be leaner. Although my contact who is helping me arrange this has confirmed that I could actually do it now easily, I’d still like to be slightly leaner. The theme of the shoot is in the showers, intimate, with barely or no clothing, with both myself and another fit female model.
I’m very certain that before the night ends I’d have made a decision.

Damage Control

Notes
My left shoulder has been feeling pretty sore but I’m not sure if it’s a joint sort of pain or because it’s got fucking massive bruises on it. I’ll find out more during tomorrow’s front deltoid conditioning routine. My hands again are tender, it’s as if they experienced DOMS, weird. Collarbone is also still tender. Back is now all clear, tris and chest are also clear. So far so good.

Weekend Outlook

Training
The usual shoulder conditioning and arm experimental will continue tomorrow followed by a completely passive rest day on Sunday.

Nutrition
Beers, alcomahol, and food. Flexible as usual and most likely exceed maintenance as always.