Rising To The Top

Training Training Logs
41

[quote]Blaze_108 wrote:

[quote]Chi-Towns-Finest wrote:
Nikki: Are you already dieting for your show this summer? My finger’s alright, it hasn’t reopened again – although it’s far from healed. I should get it looked at it, but I don’t have insurance!

Xander: Thanks for dropping in! Cinnamon is certainly very versatile with a lot of benefits, although I’ve read too much might not be good–isn’t that always the case?! I use unsweetened applesauce, it’s relatively low calorie, only 15g CHO a serving, and it allows me to eat steel cut oats without cooking them. For a quick balanced meal throw in some whey and peanut/almond butter on top and there you have it!

Evan: I’ve been looking forward to using this program for a while now, it made a lot of sense and just resonated well with me. You’re log will give me some strength goals to chase–my main one right now is 1.5x BW front squat.[/quote]

How do you set up for your front squat? Any grip i’ve tried (crossed BB style or Oly grip) has always just felt somewhat uncomfortable and hard to keep my elbows up.
[/quote]

I use the BB style, you just have to find the spot where it grooves well. It takes a bit of practice, but once you’ve got it you’ve got it. Sorry if that’s not very descriptive!

42

[quote]Chi-Towns-Finest wrote:
Nikki: Are you already dieting for your show this summer? My finger’s alright, it hasn’t reopened again – although it’s far from healed. I should get it looked at it, but I don’t have insurance!
[/quote]

Oh, you can tell by me drooling over your food? Haha yeah, I already started. I was around 27% BF when I decided to do a comp, and I didn’t want to be a few weeks out from comp and stressing over how much fat I have left to lose.

Ah, one of the joys of being an independent personal trainer.
I walk on eggshells everywhere I go, just hoping that I don’t get hurt somewhere ;D

When is your next comp? I can’t wait to put on weight, my shoulders are crap, and I want ALL the calories to go towards building them up haha

43

Cinnamon is a very underrated spice for sure, Bowden raves about it in his book 150 healthiest foods, a ton of benefits, have a look into maca powder and camu camu, I have found them both fantastic to use, with great results, like increased metabolism rate for starters.

44

[quote]timmyo wrote:
Cinnamon is a very underrated spice for sure, Bowden raves about it in his book 150 healthiest foods, a ton of benefits, have a look into maca powder and camu camu, I have found them both fantastic to use, with great results, like increased metabolism rate for starters.

[/quote]

Huh…didnt know all of this…I just love the taste haha.

Think it still provides the benefits when its in Brown Sugar Cinnamon Pop Tart AKA Mana From Heaven form?

crosses fingers

45

Why wouldn’t it? Nature’s perfect food! Well that and tater tots…

46

Nikkie: Always good to be prepared, although don’t overdo it! Being self employed does have it’s set backs, although now that I have a taste for entrepreneurship I can never go back to being an employee.

I’m aiming to compete next fall, my goal is to get a pro card through the OCB. I’ll assess where I’m at in July and if I’ve made enough improvements I’ll do it. I want my hams and glutes to really pop with striations.

Timmyo: Great book, I need to get it out and take another look at it. I’ll look up those two spices, I used a LOT of cayenne pepper during prep.

DF: PWO pop tarts are awesome.

A) Front squats 135x5, 165x5, 185x3, 205x3, 225x1, 245x17, 225x12

B) Incline bench 135x3, 185x3, 205x1, 225x1*12

C) Weighted pull ups BW+90x1*15+

Notes: Front squats felt heavier than Monday, looking forward to deloading. Incline bench was cake, although I can’t really explode at a fast rate. Weighted pull ups were awesome, I got in ~7 sets of wide grip and began alternating between wide, underhand, and neutral. I only needed ~45 seconds between sets and accomplished quite a few.

Meal 1: Shake=3 omega eggs, 1 scoop whey, banana, 60g oats with cinnamon, bagel with LCC.
40/110/25
Meal 2: 9 wings, 54g steel cut oats, 125g apple sauce, cup of blue berries blended with banana & OJ and 1 omega egg. 50/130/45

Meal 3: 42g whey/malto
33/60/0

Meal 4 (PWO): 42g whey/malto
33/80/0

Meal 5: Pizza with guacamole, ice cream with peanut butter and dark chocolate, and apple pie.
X/X/X

Meal 6: More pizza
X/X/X
Total: ~5k

Notes: Yeah, I’m a fat fatty.

47

You can lower the G.I of your bagel if you freeze and or toast it as well.
I do the Raw oats with cinnamon, maca, camu raw cacoa and shredded coconut for breakfast with applesauce for breakfast. Love it. If you add protein powder to it, some coconut oil and peanut butter they make fantastic bars, just press them into a pan and put them into the fridge.

48

Meal 1: Apple, ~1.5 tbs olive oil, apple cider vinegar.
Meal 2: Repeat^
0/50/21
Meal 3: Shake=4omega eggs, 1tbs AB, 1 scoop whey, 70g oats, banana
50/70/27
Meal 4: 5oz grass fed beef on rye w/guacamole & cheese, large carrot
38/32/39
Meal 5: Two wendy’s double stacks (one bun)
46/24/34
Meal 6: 1.25 scoops whey, 3tbs PB, 2tsps honey, small apple, fish oilx4.
40/19/27
Meal 7: 30g casein, 4 omega eggs, 4oz cottage cheese, 2tbs AB with cinnamon
60/0/34
Total: 234/195/182=3354

Notes: The apple vinegar and EVOO cleared me out in no time!

49

A1) Partial sumo deadlift 135x5, 185x5, 225x5, 275x5, 295x54
A2) Negative sumo deadlift (10s) 3154

B) Partial bench with pad 135x5, 185x5, 225x5, 255x5, 275x5, 300x5, 315x5, 335x3

C) Negative bench + added resistance(5s) 185x5*4

D1) Partial weighted pull-up 90x34
D2) Negative (10s) 904

E1) Leg Press 180x150
E2) HS press 50x150
E3) Machine row 40*100
Run time: <2hrs.

Notes: took a page from meat’s book and used a foam roller for partials on bench–100x easier than pins. Great workout, took a little too long though.

Meal 1: 120g steel cut oats, 40g raisins, 2 tsps honey, 120g apple sauce, 1 scoop whey, 2tbs AB
52/145/17
Meal 2: ~8oz steak, salad, pita, hummus, rice
40/80/25
Meal 3: Shake
20/50/0
Meal 4: Shake
20/50/0
Meal 5: Shake
36/0/0
Meal 6: Deep dish pizza and vanilla ice cream with PB and pecans.
X/X/X
Meal 7: Pork burrito
~30/50/30

50

Monday (deload week): 90% with half volume

A) Front squats 135x5, 165x3, 195x2, 225x12, 245x13
B) Incline bench 135x3, 185x2, 205x1, 225x16
C) BB Row 135x5, 185x3, 215x2, 245x1, 255x16

Notes: these vids probably aren’t even worth posting but I felt like getting the cam out. 90% feels light as hell, next week instead of triples I’m going for rep maxes with these weights.

Meal 1: 80g steel cut oats, 2 tsps honey, apple sauce, 1tbs AB, banana, scrambled eggs (2omega eggs/6whites/broccoli) 38/100/20
Meal 2: 120g steel cut oats, 1tbs honey, 40g raisins, 2tbs PB, apple sauce, 40g raisins, 1 scoop whey, fish oilx2 50/145/20
Meal 3: Whey/malto
22/50/0
Meal 4: Whey/malto
22/55/0
Meal 5: 8oz grass fed beef (GFB) on whole wheat with cheese, ~1/3 avocado, carrot, plain yogurt, pickle, 8oz cottage cheese, 2tbs PB, 1/3 scoop whey 100/100/66
Meal 6: Shake=4 omega eggs, 1 scoop whey, 4oz cottage cheese, 1.5tbs PB, banana, 30g malto
60/50/28
Total: 292/500/134=4374

Notes: Bumping up the cals for the deload week for the super-compensation effect, did my PWO meal BIG. At first I was enticed to kill pizzas and desserts this week, I’m going to keep it clean as possible and limit sweets to Thurs/Sat like I have been.

51

[quote]Chi-Towns-Finest wrote:
Notes: these vids probably aren’t even worth posting but I felt like getting the cam out. 90% feels light as hell, next week instead of triples I’m going for rep maxes with these weights.
[/quote]

The videos were great. The perception when seeing your avatar over the months was the dieted down version so it was good to see an off-season (?) version in the videos (no disrespect). Great strength and depth on the Front Squat.

On some of your days you drink principally shakes, how often and why is that done? TY.

52

[quote]XanderBuilt wrote:

[quote]Chi-Towns-Finest wrote:
Notes: these vids probably aren’t even worth posting but I felt like getting the cam out. 90% feels light as hell, next week instead of triples I’m going for rep maxes with these weights.
[/quote]

The videos were great. The perception when seeing your avatar over the months was the dieted down version so it was good to see an off-season (?) version in the videos (no disrespect). Great strength and depth on the Front Squat.

On some of your days you drink principally shakes, how often and why is that done? TY.[/quote]

Haha, can’t look like a Greek God all the time! Thanks for the comment; I’m really looking forward to seeing how many reps I can muster on my front squat next week at 245.

I suppose it’s just convenience, I’ll have a shake for breakfast and before bed. I blend those with whole foods generally, I like to think of these as timed release between the whey, cottage cheese, whole eggs, and PB. No real logic behind it other than it’s quick and calorie dense. I also like having power-oatmeal, just a bunch of shit in oatmeal to reach ~150g CHO.

Then whey/malto before and after training. If I time my training 1.5-2 hours after a solid meal I’ll nix the preworkout shake.

53

Oh yes, you have to keep the cheat meal for this Saturday especially. Nom.

I love vids anytime, they’re moving pictures :smiley:
The weights look pretty heavy to me, but what does weak me know haha

54

Good work in here Chi, just stoppin in to make sure you’re not dipping 3 plates…yet!

55

If God be for us, who can be against us. (Romans 8:31)

Nikki, can’t wait to go nuts on Saturday! I hear you but I’m going to feel weak until I’ve surpassed my previous strength levels.

Ink: I’m going to be testing my dip strength next week, last time I checked I was getting 90 for five. I’ll have a video up here soon.

Meal 1: Oatmeal, 28g whey, 2tsps honey, banana, apple sauce, raisins, 1.5tbs AB, fish oilx2
46/150/15
Meal 2: HALF frozen pizza, 1 egg, 5 whites with broccoli, power oatmeal, slice of pumpkin bread, fish oilx2.
80/160/45
Meal 3: whey/malto
22/90/0
Meal 4: protein shake
22/5/3
Meal 5: Chicken burrito fully loaded
65/110/50
Meal 6: 4 omega eggs, 4oz cottage cheese, 28g casein, 15g PB flour
65/5/20
Total: 300/520/133=4477+two slices pumpkin bread= ~4800

Notes: damn, that’s a lot of calories.

A1) Isohold deadlift4
A2) Hang clean 1354*4

B1) Isohold squat4
B2) High box jump squat BWx104

C1) Isohold bench4
C2) Bench speed work 145x34

D1) KB swings 24kg x152
D2) Face pulls 45x152

Notes: Solid session, got to take my time with the reduced volume but still kept a reasonable pace. Time was about 55 minutes, think I over ate a tad today.

56

Great work man! Loving your consistency particularly with your diet.

57

hmm. man’s got some inpsiration quotes, decent looking numbers, vids and a cute face.

Hai Chi!

And for your info I think you look cuter without the diet. Greek gods are not my style.

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“All religions, arts and sciences are branches of the same tree.” - Albert Einstein

Aqua: Thanks for checking in brother!

N: Hey little lady, I’m impressed by your sumo squats–I need to step by game up, big time! By the way, I’m half Canadian–go roughriders!!

Thursday:
Warm up:
KB swings 24kg2
6x6 BB complex 60lb2

A) Front squats 135x5, 165x3, 195x3, 225x1, 205x3, 205x3

B) Incline bench 135x5, 165x3, 195x3*4

C) Weighted pull ups 45x3, 90x1*4

D1) Chin ups BWx122
D2) Face pulls with band x152

Notes: Didn’t feel 100%, fortunately it’s my deload and I kept a very low volume. I was originally going to take xmas off since it’s my deload and all… but the tire flips and the sledge hammer is calling my name–then I won’t feel bad when I eat two full course meals followed by desert!!

Meal 1: Power oatmeal and shake with 4omega eggs/whey/banana.
60/130/30
Meal 2: Frozen pizza, apple sauce, 80g oatmeal, 10g whey
60/160/39
Meal 3: Whey/malto 22/50/0
Meal 4: Whey/malto 22/60/0
Meal 5: 6oz grass fed beef on whole wheat with cheese, mayo, and avocado; vanilla icecream with oreos X/X/X
Meal 6: 4oz cottage cheese, 1.5tbs AB with cinnamon
20/0/13
Total: 184/400/82=3074 plus ~2k=5,074

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Nice work mate, sledgehammers make everything better, especially when doubled up with a tyre!

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Hell yeah timmy!

Cheesing hard; these two are relaxed. I’ll have my client take a few shots post workout next week!