Going Banana's in '09

[thosebananas]

[quote]Cherrymennos wrote:
Yes, looking much leaner than last week’s pic. I don’t know if you have considered this, but Virgin Coconut Oil is a good cooking oil which has thermogenic properites when digested. I use it whenever I cook my eggs…
www.advance-health.com/coconut.html[/quote]

Cheers for the input… ill look into it. I use Extra Virgin Olive Oil for everything.

I am however going to add thermogenic fat burners either mid week or next week.

2 in the AM, 2 more 5-6 hours later. my deleivery is in Glasgow but i have to go to the depot to pick it up and im expecting my new belt and OLY shoes soon so im saving it for one trip. Lazy i know, but its far away.

[thosebananas]

So thoughts on this week:

Pretty happy with it. Suffered from some bad ass DOMS for most of the week, squated heavy on tuesday and then did 2 25min stints on the XTrainer on the following days. not very optimol for recovery. so this week i think i wil do some cardio after i squat and then no cardio the day after to allow my legs to recover.
Got a few big PBs in the gym this week. most noticibly 100kg 5x5 on bench.

On the diet front im pretty happy with how the week went. Making batches of food up before hand makes it so easy to eat right. and i will definitly be doing that from now on. I think i need to work a wee bit on meal timings, especially if im working at night becasue i think im eating too close together before work in an attempt to get cals in… should i have 2 small meals close together or one large meal?

Thoughts on this week. My training partner is taking part in Scotlands Strongest Man next weekend, so he aint training this week. so i have no spotter all week. which gives me the opportunity to change things up a abit. it should look something like this

Mon:
Front Squat 5x5 @ 90 or more
Anderson Squats - Full rom 3-5 reps. Wanna get some heavy weight on my back again
Lunge/Bulgarians
Core
Cardio

Tue - 1 min or less rest day
Pull up
T-Bar row
DB Row - high reps
Cable Rows

Wed: - limited rest aswell not more than 1.5 mins
Cleans
Overheads
Power Shrugs
Shoulder Prehab
Cardio

Thursday:
DB Incline bench - no spotter and also a change up
Decline Flys
Lockouts in rack
Tricep Press Downs - bar and rope, wanna get some high reps/burn.
Cardio

Fri
Deficit Deads 5x5 160-170kg
Rack Pulls - i want 250kg or more for a single
Cardio

Sat:
Cardio

Sun:
Cardio

Thats the plan. If i can stick to it 95% ill be happy. Cals etc same as last week. 2600 cals, under 30g carbs.

Critique anything you feel neccessary?

Scott

Tue
Monday Squat

[thosebananas]

So thoughts on this week:

Pretty happy with it. Suffered from some bad ass DOMS for most of the week, squated heavy on tuesday and then did 2 25min stints on the XTrainer on the following days. not very optimol for recovery. so this week i think i wil do some cardio after i squat and then no cardio the day after to allow my legs to recover.
Got a few big PBs in the gym this week. most noticibly 100kg 5x5 on bench.

On the diet front im pretty happy with how the week went. Making batches of food up before hand makes it so easy to eat right. and i will definitly be doing that from now on. I think i need to work a wee bit on meal timings, especially if im working at night becasue i think im eating too close together before work in an attempt to get cals in… should i have 2 small meals close together or one large meal?

Thoughts on this week. My training partner is taking part in Scotlands Strongest Man next weekend, so he aint training this week. so i have no spotter all week. which gives me the opportunity to change things up a abit. it should look something like this

Mon:
Front Squat 5x5 @ 90 or more
Anderson Squats - Full rom 3-5 reps. Wanna get some heavy weight on my back again
Lunge/Bulgarians
Core
Cardio

Tue - 1 min or less rest day
Pull up
T-Bar row
DB Row - high reps
Cable Rows

Wed: - limited rest aswell not more than 1.5 mins
Cleans
Overheads
Power Shrugs
Shoulder Prehab
Cardio

Thursday:
DB Incline bench - no spotter and also a change up
Decline Flys
Lockouts in rack
Tricep Press Downs - bar and rope, wanna get some high reps/burn.
Cardio

Fri
Deficit Deads 5x5 160-170kg
Rack Pulls - i want 250kg or more for a single
Cardio

Sat:
Cardio

Sun:
Cardio

Thats the plan. If i can stick to it 95% ill be happy. Cals etc same as last week. 2600 cals, under 30g carbs.

Critique anything you feel neccessary?

Scott

[thosebananas]

So thoughts on this week:

Pretty happy with it. Suffered from some bad ass DOMS for most of the week, squated heavy on tuesday and then did 2 25min stints on the XTrainer on the following days. not very optimol for recovery. so this week i think i wil do some cardio after i squat and then no cardio the day after to allow my legs to recover.
Got a few big PBs in the gym this week. most noticibly 100kg 5x5 on bench.

On the diet front im pretty happy with how the week went. Making batches of food up before hand makes it so easy to eat right. and i will definitly be doing that from now on. I think i need to work a wee bit on meal timings, especially if im working at night becasue i think im eating too close together before work in an attempt to get cals in… should i have 2 small meals close together or one large meal?

Thoughts on this week. My training partner is taking part in Scotlands Strongest Man next weekend, so he aint training this week. so i have no spotter all week. which gives me the opportunity to change things up a abit. it should look something like this

Mon:
Front Squat 5x5 @ 90 or more
Anderson Squats - Full rom 3-5 reps. Wanna get some heavy weight on my back again
Lunge/Bulgarians
Core
Cardio

Tue - 1 min or less rest day
Pull up
T-Bar row
DB Row - high reps
Cable Rows

Wed: - limited rest aswell not more than 1.5 mins
Cleans
Overheads
Power Shrugs
Shoulder Prehab
Cardio

Thursday:
DB Incline bench - no spotter and also a change up
Decline Flys
Lockouts in rack
Tricep Press Downs - bar and rope, wanna get some high reps/burn.
Cardio

Fri
Deficit Deads 5x5 160-170kg
Rack Pulls - i want 250kg or more for a single
Cardio

Sat:
Cardio

Sun:
Cardio

Thats the plan. If i can stick to it 95% ill be happy. Cals etc same as last week. 2600 cals, under 30g carbs.

Critique anything you feel neccessary?

Scott

[thosebananas]

08.30 Wake up

09.00 MEAL 1
5 eggs
butter

5 fishoil
1 multi
5g Selegiline

11.00 MEAL 2
65g Chicken

11.45 MEAL 3
whey/casein shake
10g BCAA
3g Beta analine

tin of diet red bull

11.50 GYM

Front Squats
20kg x8
60kg x5
80kg x5
90kg 5x5 - couple of grinders again, thought i was going to pass out on some reps.

Anderson Squats (1-2 inch above parallel)
80kg x5
120kg x5
160kg x5
200kg x0 - cudnt make it budge… went away and turned my head on
200kg x2 - wanted a triple, but happy with a double.

Overhead Press
80kg x5
90kg x3

Lunges
32.5kg DB’s 3x8

Cross Trainer 25 mins. 2.5 min warm up, 2.5 min cool down.
Level 5 for first half, level 8 for next quarter then level 10 for the rest. Heart rate ~175 for the duration. 300 calories burned according to the machine.

Weighted Planks
10kg 3x Failure

Pall Off Presses
22kg x6
24kg 2x6

Standing Ab Pull Downs
45kg 5x12

During:
3L of water
10g BCAA

13.45 MEAL 4
Whey Shake
10g BCAA
1.5g Beta analine
5g CEE

14.30 MEAL 5
65g Chicken

17.15 MEAL 6
chilli concarne
chedder cheese
colslaw

5 fishoil

19.00 MEAL 7
170g Chicken

21.30 MEAL 8
2 tins of tuna
mayo

00.00 MEAL 9
casein shake
10g BCAA

5 fish oil
3 ZMA

00.30 BED

Cals: 2650
Carbs: 10
Protein: 390
Fat: 104

Quite a messed up day due to me having to be in uni early… and then misjudging my morning meal as i didnt reaise the gym is opened for a limited time from now on due to exams. i was planning to train at 2pm but i have to go in at 12. So i ate all the food I was going to eat before 2, before 12 becasue i was squating and wanted the energy.

On the noops front, i wrote a 1000 word assignment in 30 mins this morning. it just flowed out of me. I look forward to this increasing. I took 5g today because i missed taking it yesterday.

[thosebananas]

11.00 Wake up - Yet again flat mates went out drinking and came home and purposely woke me up looking someones numbers. fucking cunts.

11.30 MEAL 1
5 boiled eggs
butter
5 fishoil
1 multi

12.40
2 thermopure

12.45 Gym

Bent Row - 45 sec rest
60kg x5
80kg 4x5

Reverse Grip Rows - 45 sec rest
90kg 5x5

DB Row
50kg DB 4x10 - 1 min rest… 5L, 5R, 5L, 5R

Rear Row Machine - 45 sec rest
75kg x5
85kg x5
87.5kg 3x5

Lat Pull Down - 45 sec rest
75kg x5
85kg x5 - too much cheating
75kg 3x5

Face pulls - 45 sec rest
24kg 2x6
28kg 3x6

Cross Trainer 10 mins. 8 intervals.

13.45 MEAL 2
whey shake
10g BCAA
5g CEE
1.5g Beta analine

5 fishoil
1 glucosamine.

15.00 MEAL 3
chilli concarne
cheddar cheese
colslaw

7 fish oil
2 thermopure

My triple strength fish oil finally came from simplysupplements. They are about twice as strong as the holland and barret ones. So im going to take 10 triple strength a day. and 10 H+B a day. 2 of each, 5 times a day. which will be an increase on the amount of EPA/DHA but a decrease in the amount of pills. hope to see some more benefits.

Thermopure also came. 2 before breakfast and 2 before a meal about 4-6 hours later is the plan. hopefully the combination of increased fish oil and some thermopure will boost my fat loss even more. Pics as always on sat/sundays.

18.15 MEAL 4
chilli concarne
chedder cheese
colslaw

7 fish oil

20.30 MEAL 5
chilli concarne
cheddar cheese

21.00 - 23.30 Working (NEPA)

00.00 MEAL 6
Casein shake
10g BCAA

7 fish oil
3 ZMA

01.00 BED

Cals 2760
Carbs 21.3
Protein 300
Fat 165

[thosebananas]

11.00 Wake up - Good nights sleep

11.30 MEAL 1
5 boiled eggs
butter

4 fish oil
1 multi
2 thermopure
5g Selegiline

Adidas Ironswork IIIs came. excited to use them

12.30 GYM
Power Cleans
60kg x5
80kg x5
90kg x3
90kg 5x5

Overhead squat
40kg x5

Snatch Drops
40kg 2x5

Hang Snatch (from knee)
40kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x3 - 5kg below my full snatch 1rm.
80kg x0

Snatchs - from floor
80kg x0
80kg x0 - I got it up to eye level each time but couldnt dive under… :S think i am just fatgued from training my back yesterday and then OLY today.

Hang Snatch
60kg 2x5

Overhead squat
40kg x5

Jerks
80kg 2x5 - was slow as shit and tired by now

Squats ATG
40kg x25 - paused half of them in the hole for 2 secs.

Cross Trainer
25mins fat burn - 2.5mins warm up, 2.5 mins cool down

During:
3L water
15g BCAA

Has a small dizzy spell in the changing rooms after, but my shake and a 2 minute sit down sorted me out fine.

14.30 MEAL 2
whey shake
10g BCAA
5g CEE
3g beta analine

4 fish oil
1 glucosamine

cooked another 2kg of chilli

16.20 MEAL 3
chilli concarne
edam cheese

2 thermopure
4 fish oil

19.45 MEAL 4
chilli concarne
cheddar cheese

20.15 MEAL 5
1/2 Casein shake
10g BCAA

20.30 - 23.00 Cinema

23.30 MEAL 6
Chilli concarne
1/2 casein shake
10g BCAA

4 fish oil
3 ZMA

00.30 BED

Cals 2675
Carbs 20
Protein 312
Fat 150

Been really happy with my macro breakdown for the past week and consistently getting some good cardio in… Actually looking forward to posting some progress photos now. Bench Press tomorrow, no spotter so im doing Dumbell work. Should be a nice change. Gonna do a little shoulder prehab work aswell, dont want my rotator cuff flaring up again.

New shoes where really noticable today and i really like them. looking forward to squating in them on monday/tuesday. Hopefully my belt will be here by then so i can work it in abit, and then finally get to use my wraps the week after for some big numbers.

Weather in Glasgow has been awesome recently, So all is good in the hood right now. Found out i am exempt from one of my exams so ive got an extra week of no exams.

On the noop front, I forgot to take it yesterday again so i took 5mg today. Cant say im noticing any more effects but once i finally get down to some serious revision i should notice it more. Im procrastinating like a mother fucker atm.

[thosebananas]

11.00 Wake up

11.30 MEAL 1
5 boiled eggs
butter

4 fish oil
1 multi
2 thermopure

13.00 GYM

DB Bench - Half Incline
30kg x5
35kg x5

40kg 5x5 - could maybe have done 42.5kg but our gym only has 45’s which I couldnt have done.

Decline Fly
15kg x3 - really aggravating my left shoulder so I quit

Tricep Press downs
7/15 4x8

DB Curls
27.5kg x5

EZ Bar Curls
50kg 4x8 - 2 wide, 2 narrow

Cross Trainer
25 mins Fat burn, 2.5 mins warm up, 2.5 mins cool down.

Was feeling unmotivated and tired in the gym today. The fire wasnt there for the weights, and I thought about stopping the CV short more than once. Think it is down to training after only one meal and havnt slightly screwed up nutrition last night. More food before training tomorrow. Especially since its deads.

14.30 MEAL 2
whey shake
10g BCAA
5g CEE
3g Beta analine

4 fish oil
1 glucosamine

[thosebananas]

11.00 Wake up

11.30 MEAL 1
5 boiled eggs
butter

4 fish oil
1 multi
2 thermopure

13.00 GYM

DB Bench - Half Incline
30kg x5
35kg x5

40kg 5x5 - could maybe have done 42.5kg but our gym only has 45’s which I couldnt have done.

Decline Fly
15kg x3 - really aggravating my left shoulder so I quit

Tricep Press downs
7/15 4x8

DB Curls
27.5kg x5

EZ Bar Curls
50kg 4x8 - 2 wide, 2 narrow

Cross Trainer
25 mins Fat burn, 2.5 mins warm up, 2.5 mins cool down.

Was feeling unmotivated and tired in the gym today. The fire wasnt there for the weights, and I thought about stopping the CV short more than once. Think it is down to training after only one meal and havnt slightly screwed up nutrition last night. More food before training tomorrow. Especially since its deads.

14.30 MEAL 2
whey shake
10g BCAA
5g CEE
3g Beta analine

4 fish oil
1 glucosamine

16.30 MEAL 3
chilli concarne
edam cheese
4 fish oil
2 thermopure

18.15 MEAL 4
chilli concarne
cheddar cheese
4 fish oil

20.45 MEAL 5
Whey/casein shake
10g BCAA
1.5g Beta analine

21.00 - 23.30 Working

23.30 - 03.00 Night out

03.30 MEAL 6
casein shake
10g BCAA
4 fish oul
3 ZMA

04.00 BED

Cals 2350
Carbs 15.7
Protein 278
Fat 128

Just in from a night out. It was ok. Had a moral dilemma, I like a girl, she was there but drunk. I didn’t make a move because she was drunk and I was sober. Im pretty sure i made the right move. Low on the calories today which isnt good for recovery for tomorrows dead lifts.

Im going to pull tomorrow night at about 5, so that i can get a few meals into me before it and hopefully have a better performance in the gym than today. Not sure if ill do any cardio after.

Im pretty tired and confused now so im off to bed.

[thosebananas]

13.00 Wake up - Had a rough day yesterday withr egards to no sleep and only eating 3 low cal, low carb meals. No gym yesterday, DEADs today thou.

13.30 MEAL 1
5 boiled eggs
butter

4 fish oil
2 thermopure
1 multi

15.30 MEAL 2
whey/casein shake
10g BCAA
3g Beta analine
5g CEE

16.15 GYM
Deads
20kg x5
60kg x5
100kg x5
140kg x3

160kg 10x3 - speed pulls, 45 sec rest. FUCK YEA. Was aiming for 150kg 8x3 but felt fast and strong. I even considered adding more weight half way through and looking back think I should have.

2 weeks ago I pulled 150kg 8x3 using the same protocol and found it really hard. This week 10kg increase, 3 set increase and it was easier. Very happy with that.

Deficit Deads - 1 plate
140kg 3x5 - 1 min rest

Powershrugs from knees
160kg 4x8

During
15g BCAA
2L Water

16.45 MEAL 3
Whey Shake
10g BCAA
1.5g Beta analine
5g CEE

18.00 MEAL 4
Chilli concarne
Edam Cheese

21.30 MEAL 5
500g Prawns
Mayo

8 fish oil

00.00 MEAL 6
casein shake
10g BCAA

8 fish oil
3 ZMA

01.00 Bed

[thosebananas]

Progress pics…

Last week

[thosebananas]

Today

[thosebananas]

Last week

[thosebananas]

Today

[thosebananas]

personally i see fuck all change.

Im disappointed as I thought I had one of my best weeks ever on the nutrition and training fronts

[jbird643]

This might be why:

www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Just keep grindin’ and the results will come.

-J

[thosebananas]

Thanks for the link Jbird… lets hope ive got a whoosh coming up.

Any more reading on this?

It makes sense a little bit as i have just stopped consuming energy drinks after i read an article about caffeine and cortisol. So since caffeine is a diuretic, could this be hindering my visual fat loss?

[thosebananas]

29/03/09

Waist 43 inch
Chest 45 inch
Shoulders 53inch - i trained shoulders today
Bicep 17inch
Top of thigh - 32inch
Bottom of thigh - 22inch
Calf 19inch

Today:
Waist 42 inch
Chest 46 inch
Shoulders 53 inch
Bicep 17 inch
Top of thigh 29inch - **holy fuck, 3 inch loss
Bottom of thigh 24 inch - **excuse me? 2 inch increase
Calf 18.5 inch - Wat?

Ok this is confusing me a little. It seems i have lost an inch from my waist, put an inch on my chest, LOST 3 inchs on my upper thigh, but to confuse things; put on 2 inchs on my lower thigh.

Is this good, bad, confusing? In light of this im going to post leg pics.

Scott

[thosebananas]

29/03/09