Also I have increased my eating; have added back in my 25g of dark chocolate every day, and also added back my half cup (pre-cooking) of brown rice to my lunches on workout days only.
My weight is down to nearly 87kgs, and while it’s nice to see my abs again, it’s not summer so who gives a fuck. Time to slap some size back on!
[quote]panzerfaust wrote:
Also I have increased my eating; have added back in my 25g of dark chocolate every day, and also added back my half cup (pre-cooking) of brown rice to my lunches on workout days only.
My weight is down to nearly 87kgs, and while it’s nice to see my abs again, it’s not summer so who gives a fuck. Time to slap some size back on![/quote]
Sounds like a good idea, your lifts will probably go up alone from the weight gain 
ps. any reason you eat dark chocolat? ( does it have health benefits or something? )
[quote]florelius wrote:
[quote]panzerfaust wrote:
Also I have increased my eating; have added back in my 25g of dark chocolate every day, and also added back my half cup (pre-cooking) of brown rice to my lunches on workout days only.
My weight is down to nearly 87kgs, and while it’s nice to see my abs again, it’s not summer so who gives a fuck. Time to slap some size back on![/quote]
Sounds like a good idea, your lifts will probably go up alone from the weight gain
ps. any reason you eat dark chocolat? ( does it have health benefits or something? )
[/quote]
Antioxidants man! Dark chocolate is full of good stuff. I eat the uber dark, 85% cocoa organic variety. Delicious. Actually, the delicious part is the main reason I eat it ;-).
Phase 2/Cycle 2/Week 4/Day 3
FRIDAY 18.05.2012
Squat FBT (DELOAD)
5 x 57.5
5 x 72.5
5 x 87.5 kg
(total of 15 Pull Ups between squat sets - with iso hold at top as per Florelius’ suggestion)
[video]2389[/video]
OH Press (DELOAD)
5 x 27.5
5 x 30
5 x 40 kg
(total of thirty 26.5kg dumbbell rows between press sets)
Deadlift (DELOAD)
5 x 70
5 x 87.5
5 x 105
Hanging Leg Raise
8
Notes:
-The iso holds felt good, though my AC was a bit sore afterwards
-nice to get my deload out of the way =)
Good chins man, thats strong
How do you feel now after a week of deload training, do you feel better than you did the last weeks with the “real workouts” ?
ps. I lol`ed at the delicious comment 
Good luck with the last cycle of phase2 ( looking forward to see you play with the phase3 weights, that shit looks insane )
[quote]florelius wrote:
Good chins man, thats strong
How do you feel now after a week of deload training, do you feel better than you did the last weeks with the “real workouts” ?
ps. I lol`ed at the delicious comment
Good luck with the last cycle of phase2 ( looking forward to see you play with the phase3 weights, that shit looks insane )
[/quote]
Hey buddy, I feel pretty good after a proper deload, and my sleeping is definitely improving. I am still weak, as my squatting today has shown, but hopefully the extra food will get me back in form quick smart!!
Haha yeah man I am excited about phase 3!!! You have the second edition I assume?
Phase 2/Cycle 3/Week 1/Day 1
MONDAY 25.05.2012
Squat 5/5/x
5 x 97.5
5 x 112.5
6 x 125
(total of 30 chin ups between squat sets)
[video]2390[/video]
Good Morning
70kg x 10
70kg x 10
70kg x 10
Dips
10, 8, 6, 8, 6, 6, 6 (50 total)
(total of 18 pull ups between sets)
Standing Ab Wheel Rollout:
10
NOTES:
-The squats were feeling great until I failed the 7th rep haha. I was coming pretty low - well below parallel, and I just couldn’t break past my sticking point. All good!
-I’ve always enjoyed good mornings; hopefully this will help out my squat.
-Dips felt hellish haha… I have never really done these; hence my weak triceps and shitty pressing strength.
-As you will see through my workouts this week, my accessories have changed. I’ve decided to cut it back to the Squat, Press, Pull of the program, dropping the volume of my ab work, and mixing up the actual exercises to focus on weak points. I’ll keep lots of chins and pull ups though. The guidelines say I can use any pulling or pushing exercise, so I am not breaking the program.
Bodyweight today is 89kgs, and my lower back is suitably fried from the good mornings.
Good squats panzer and lucky you for having safty pins
Sounds like a good idea to decrease the total volum a bit and its seems you gained weight, didnt you weigh something like 87kg a couple of weeks ago?
ps. Yes I have the second edition book and phase 3 and optional insanity looks sick and scary haha…
[quote]florelius wrote:
Good squats panzer and lucky you for having safty pins
Sounds like a good idea to decrease the total volum a bit and its seems you gained weight, didnt you weigh something like 87kg a couple of weeks ago?
ps. Yes I have the second edition book and phase 3 and optional insanity looks sick and scary haha…
[/quote]
Haha they would have been better if I’d got the 8 reps I should have! :P. I was doing them sort of like speed doubles, and trying to get deeper than usual, so I wasn’t too upset about failing. I usually find I am weaker on the 5s week then get stronger as the cycle progresses.
Safety pins are critical!!
Hmm yeah but I only report the kgs, not the increments. So when I said 87, it was likely 87.8 or something, whereas now I am 89.2… so really just a 1kg change which could be related to liquid or whatever. It’s kind of hard to gauge weight change over a short period, but I think I will keep up the extra food until I hit around 95kgs then maybe cut back to 93 if I look like shit.
I definitely feel a bit too light at the moment.
And yes Phase 3 will have me squatting more than my start of year 1RM for a single every training session - will be interesting!!
that sounds insane!
Haha yeah I do agree!
So today was a “cardio” day:
-light front squat triples with 50, 80 and 110 kgs.
-5 sets of 60 kg power clean triples.
I’ve made some dietary adjustments, this is my current diet, which will hopefully see me head back to 95kgs plus
8am
1 cup spinach, 3 eggs, 100g salmon, 1 cup (dry) wholegrain oats
10am
1-2 pieces of fruit, 25g dark chocolate (yum)
12pm
125g beef, 1/4 cup brown rice (dry), 1 cup veges, 50g raw nuts
2pm
1-2 pieces of fruit
4pm
125g beef, 1/4 cup brown rice (dry), 1 cup veges, 50g raw nuts
7pm (post workout)
500mls whole soy milk
8pm
300g grilled chicken breast/steak/fresh salmon, 2 cups veges, 2 medium potatos, 1 medium kumara (sweet potato), 3 eggs
I haven’t checked out the calories for this yet, but I am estimating it around 3500.
With 650g meat, 6 eggs, 500ml soy milk and 100g nuts, the protein intake should be ok. I’ve increased my carb intake.
23/03/12
PANZERFAUST VS THE INJURY WARD
Right well that didn’t go so well.
I did my Full Body Training Squats, then pulled up with a strained bicep tendon… fml.
Things generally aren’t feeling very good, so I am going to ditch the rest of this week, do some light cardio to get blood moving around, and start the cycle from scratch next Monday.
It feels like the gay way out, but I know when my body says no. In the mean time I will eat like a maniac and be fat and refreshed to start again next week.
Watch this space!!
[quote]panzerfaust wrote:
23/03/12
PANZERFAUST VS THE INJURY WARD
Right well that didn’t go so well.
I did my Full Body Training Squats, then pulled up with a strained bicep tendon… fml.
Things generally aren’t feeling very good, so I am going to ditch the rest of this week, do some light cardio to get blood moving around, and start the cycle from scratch next Monday.
It feels like the gay way out, but I know when my body says no. In the mean time I will eat like a maniac and be fat and refreshed to start again next week.
Watch this space!![/quote]
Sucks that you strained your bicep tendon, I look forward to see you smash the weights again next week.
Ps. You are not taking the gay way out, but rather the smart one. Better to take one week off to heal than pushing trough and get injured.
Hang in there man
How you doing man, are the bicep any better?
Hey Florelius, yes I seem to be better now, thanks =)
The tendon strain was worse than I thought and I’ve been completely out of action for 10 days, which I mostly spent watching movies and eating lots haha.
Anyway I am Back in the Habit, much like Nuns on the Run 2, except white and not running.
Phase 2/Cycle 3/Week 1/Day 1 (repeating this week due to injury last time)
MONDAY 04.06.2012
Squat 5/5/x (just did required reps)
5 x 97.5
5 x 112.5
5 x 125kg
(total of 20 chin ups between squat sets)
Good Morning
60kg x 10
60kg x 10
60kg x 10
Dips
10, 8, 8, 4 (30 total)
(total of 20 chin ups between dip sets)
NOTES:
-First day back from a nasty tendon strain, felt pretty weird to get under the bar again. But great to be back into it!
-Just did required reps and minimal accessories to complete the squat/pull/push workout.
-Pretty sore!
-Bodyweight 90kgs (managed to slap on a bit of fat during my 10 days off)
Great to see you hitting the weights again man
[quote]florelius wrote:
Great to see you hitting the weights again man