[quote]jake_j_m wrote:
And from my aforementioned Ibiza trip, he’s a hilarious photo for those of you who don’t have me on facebook. That was the last night and a wholly bad representation, as they were the only beer’s I drank all holiday (spirit man for sure). [/quote]
Dude holy fuck at how tiny your waist is!
V-Taper fo’ dayzzzz
dat cheeky face
My problems with football are innumerable, regardless of how Ireland are doing, believe me.
[quote]jake_j_m wrote:
@DC: Great choice. I’d love to go back in September.
Got >350g protein today. 320~ being from whey/eggs/meat. Reppin’ POG ‘protein cakes’ (1 scoop whey, 1 egg, sweeteners, microwave 45 secs). All you can eat buffet tomorrow through the day before squatting/benching at night. Determined to defeat smolov. [/quote]
Nice pro total. I get 400 just because i love it so damn much. Have fun at the buffeet but i would prefer it post workout. I cant imagine squating after i take a buffet down
Oh and your waist looks non existant damn man.
@austin: Ha 
- it’s part illusion from the angle of the photo I feel, but it was about 32" relaxed this morning at 188.2 (yes 3.8lb difference from 2 mornings ago…) so I guess in that photo it would have been just below considering bodyweight and dehydration. I guess I’ll have a pretty small waist when I diet for a contest, perhaps under 31", but I’m not one of these <28" guys for sure.
@spidey: Thanks! My waist has ok aesthetics with the upper body in a pose but my obliques made me look kind of square with my arms down, I’m far from a kingbeef waist! (but I am going to start training abs in a way which attempts to thicken them without hitting obliques hard after realising how important thick abs may prove in “contest mode”)
@jab: You know it babe
@sam: I figured you may not be a fan from that comment. It’s pretty much the only sport I’m decent in and have knowledge of, so I’m definitely a fan. Doesn’t vibe with lifting well though, hence I never play anymore.
@ryan: 400 is massive! How much of that is from shakes? Any more then 500g(1.1lb) of meat p/day becomes a bit of an inconvenience(as well as being too expensive) so my biggest days feature plenty from shakes. And thanks. Squatting didn’t really go as planned, but I don’t blame the buffet as I really didn’t eat that much (few plates).
Smolov Squat, W1, D4. Smolov Bench, W2, D1. + More
Squat
145/320 x 3 - 145/320 x 1 - 145/320 x 1 < had to call it, performance was only getting worse and my right quad and lower back were both starting to lock up. Think I’m going to take a week, test my ACTUAL max, then run the base cycle again using that rather then being foolishly optimistic. I will be working on mobility/foam rolling/form practice and all that boring crap too. Sry guis.
Bench
77/170 x 6 - 77/170 x 6 - 77/170 x 6 - 77/170 x 6 - 77/170 x 6 - 77/170 x 6 < all very easy and fast, rest times around a minute between sets.
DB Seated Laterals
21.6/48s x 6 - 21.6/48s x 7 - 21.6/48s x 6
Inc. Bench Rear Delt Swings
15.6/34s x 8 - 16.6/37s x 8 - 17.6/39s x 6
Deadlift
Beltless/mixed grip - Work up to - 183/403 x 1 x 5 (5 singles in 5 minutes) < ez, just making sure I can still deadlift.
Can’t really be bothered to get pissed off about smolov, was being very optimistic to think it was possible with my all-time max. Looking forward to running it with a correct max and being able to SFW and hopefully edge an all-time PR after base cycle.
You only adding 2kg to the bench press each week with smolov? X2 on all the comments about your waist. Your shoulders:waist ratio is massive!
[quote]The Rattler wrote:
You only adding 2kg to the bench press each week with smolov? X2 on all the comments about your waist. Your shoulders:waist ratio is massive! [/quote]
Thanks for the words, I would say I have average shoulder width (from measuring vs. "bodybuilding ideal) and average waist size for my height, but I’m sure as hell glad I don’t have super narrow shoulder or huge waist. The amount added is just what came up in my calculator, the 95kg 10x3 will be my heaviest day but I hope to set at least a 5kg PR after running it.
Umm only 20g or so coming from shakes. Prbably a total of 100-120g actually comes from whey. I mix it into my oatmeal at night or rice pudding. And mix it with greek yogrut for a really good treat as well.
[quote]ryanbCXG wrote:
Umm only 20g or so coming from shakes. Prbably a total of 100-120g actually comes from whey. I mix it into my oatmeal at night or rice pudding. And mix it with greek yogrut for a really good treat as well.[/quote]
Yeah, that makes a lot of sense. It’s stupid hard and expensive to get well above 300g without whey regardless of eating abilities imo.
Train biceps/traps two days early or have an off day? Hate off days. Going to at least do some technique work/messing about regardless. Maybe some oly lifts. And rehab stuff, as boring as it is.
Calves & Abs : A Bodybuilder at Heart
Standing Calf Raise (old school stack style) (full stretch/eccentric, pause at bottom, double popped & hard squeeze at top)
(Setting number) 9 x 8 - 10 x 8 - 11 x 8 - 12 x 6 - 13 x 3 - 13 x 4 - 13 x 5
And now, in what is surely a highlight of my week… I found the new addition I have always dreamed off to the spit and sawdust gym… the one and only…
Seated Calf Raise (1p = 20kg)
1p x 8 - 1.5p x 8 - 2p x 8 - 2p +5/11 x 8 - 2.5p x 4 - 2.5p x 6 - 2.5p + 5/11 x 4 - 2.5p +6.25/14 x 3 Default PRs
Leg Raise
BW x 8 - BW x 10 - BW x 5 + 5 knee raise
Machine Crunch
1p x 8 - 1p +5/11 x 6 - 1p x 5~ - drop = 18/40 x 2 - drop - 5/11 10~
Rest periods were a minute or less. I actually really enjoyed this session, doing things I hadn’t done for too long. All the calf work felt awesome and the leg raises felt bang on and fatigued me very quickly. I will be hitting leg raises frequently from now on and making heavy use of above calf machines. Splendid.
Man my calves suck, haven’t trained them properly… Ever. Which would explain it!
Nice boddeebildyng brah.
[quote]Jab1 wrote:
Man my calves suck, haven’t trained them properly… Ever. Which would explain it!
Nice boddeebildyng brah. [/quote]
I have decent calf genetics (though I’ve not really got them big enough to see their true shape) so I’m looking to have beastmode calves by the time I compete. I <3 big calves.
First shift at new part-time job today… standing on a shop floor for 5 hours w/no break/food/water. Gotta do what you gotta do, dat protein doesn’t pay for itself. 4 shifts next week.
Smolov Bench, W2, D2
Bench
83/183 x 5 - 83/183 x 5 - 83/183 x 5 - 83/183 x 5 - 83/183 x 5 - 83/183 x 5 - 83/183 x 4… rest 30 secs + 1
Much harder then it should have been due to bicep tendonitis (I think, I’m no physio). Basically, upon unracking the weight felt way heavier then it should have in my hands due to tendon pain in left arm. Eccentrics also felt much less smooth then normal. This messed up my flow a little and made me err on the cautious side even though the actual pressing was easy. My chest/general upper body is feeling the effects of so much benching. Might take an extra day off benching before the two days in a row depending on how I feel on the day.
I hate you for having good calf genetics.
[quote]The Rattler wrote:
I hate you for having good calf genetics. [/quote]
Lols. I’m determined not to waste it by training them inadequately. Regardless of where my arms go getting well over 18" calves should be very doable for me based on them being 16 the first time I hit 198 and knowing how much harder I can train them/how much experimentation I’m yet to do.
Just made a long overdue excel document for my nutrition. My “base” nutrition, which I aim to get in every day, comes to:
Calories: 3666. Protein: 316g. Carbs: 293g. Fat: 163g.
Base foods are: Whey, Dextrose, Brown Rice, EVVO, VCO, Grassfed Beef Mince, Large Organic Eggd
Accurate, save for my carbs being higher if I opt to use carb-laden sauces. Some days my carbs will be higher due to cooking tomato based dishes but I will be generally avoiding this as it means 4 less eggs a day then my stir fry option, both lowering the good fats and the overall protein.
Diet includes 2 “protein cakes” a day @ 27.5g protein each from POG youtube channel. They are an ideal way for me personally to take my protein intake from adequate to something closer to ideal, without breaking the bank or being a massive inconvenience. They also serve as great snacks or quick lunch/supper meals.
I may need to up calories in the near future, but if I consistently make sure to put away the above, I’m confident I will be back upwards of 193 (189ish this morning).
You like higher fat in your diet? Jw Any reason why the carbs are “lower”? Either way good looking calories
I have the worst calf genetics. I can do what ever i want to them and they refuse to grow. My mom on the other hand only has to walk on an incline treadmill from time to time and they grow like crazy. lolz
[quote]ryanbCXG wrote:
You like higher fat in your diet? Jw Any reason why the carbs are “lower”? Either way good looking calories
I have the worst calf genetics. I can do what ever i want to them and they refuse to grow. My mom on the other hand only has to walk on an incline treadmill from time to time and they grow like crazy. lolz[/quote]
Yep, I’m pretty much a JM/MDD/Weston Price advocate as you may be able to tell from the food choices (save the dextrose, but I’m not convinced by what I’ve read on WMS). The above diet features 10 eggs, all the fat from the beef, a tbsp of vco, a tbsp of evvo, and I actually forgot to include my favourite, a tbsp of organic butter melted into my rice. I’ll admit I should probably take a look at my metabolic typing, but the way I see it, maximising protein is #1 priority and I have nothing to fear with any of the fats I’m taking in. Carbs are definitely 3rd priority and I’m still taking in plenty over a week.
I could probably take things a step further by:
I enjoy diet. And calves. I must have had like 13" calves before training compared with 11" arms (much like how my legs weren’t stupid skinny relative to upper body)… that’s pretty much all I base my “genetics” on and its probably foolish.
As long as you enjoy the diet and it works for you thats what matters. Have you ever played with higher carbs and lower fat? Just eating some leaner cuts of meat. Eggs whites and not adding in oils/butter to things and upping the carbs? But certainly not trying to push a high carb diet just wondering if you have messed around with it.