Congrats on that deadlift, you outbruted it.
2 Likes
āoutbruted itā, I like that.
Quite a fight, nice job.
1 Like
made me smile, I did need to dig in a little. LOL
Went to see the massage therapist last night for a little tune up. My back felt a little sore from squat and deadlift this week. Turned out it was actually pretty good, just general muscle soreness and very few painful points. Legs were pretty good too, hammies were fine, quads were good other than my right ITB which is always a problem, and then she hit my calves. OMG they really hurt, the outside of my right calf up by the knee was all kinds of jammed up and it took a few beep breaths and some tears to get through it, but if felt way better after. She also did my arms and neck which are always tight from sitting at the lap top too much.
Felt really good after and slept like a baby last night.
7 Likes
Sons school has a non student day today, so I went in the office for 2 hours first thing and then went and worked from home.
Working from home really means hanging out with my son and giving the family car some love and attention. 2 hours of car cleaning cardio but itās worth it. There is nothing I like more than a clean car.
11 Likes
Friday 7 June - week 2
Squat
Bar x 10
60 x 5
80 x 3
110 x 8 x 3 sets - 242 lbs
Put a belt on for these to save my back a little. Back was really creaky in the upper back and legs were sore from the massage yesterday. But the reps were light and fast.
Bench
Bar x 10
60 x 5
80 x 3
100 x 2
110 x 1. (242 lbs) - moved nice
110 x 1 (242 lbs) - moved nice
120 x 1 (264 lbs) - NOPE - Fk you bench
Dropped to 100 and did some doubles
100 x 2 x 2 sets
100 x 6. Few extra reps on the last set as punishment for being shite.
Just didnāt have it in me tonight. All the reps earlier in the week definitely having an impact.
Bent over row
95 x 10 x 3 sets (209 lbs)
Lat pull downs
77 x 12 x 3 sets
Rolling tricep ext
20 x 3 sets (44 lbs dumbells)
12, 10,
And that is another week done. 1 more to go and then itās holiday Deload time.
14 Likes
Solid pressing. Looks like a tough one, great work!
1 Like
Monday 10 June week 3
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 2
160 x 3 - (352 lbs) - Rep PR - this was pretty close to max, maybe could have squeezed one more dirty rep.
140 x 3 x 3 sets - these were ok, deep and solid even though they felt heavy.
Legs were sore as heck, deff bot recovered from last week. Kept the top set at 160 and hit a rep PR, happy with that.
Leg ext
70 x 3 sets -
15 15 15
Drop to 40 then failure
Ouch ouch ouch
Db bench
Warm up 35 x 6
50 x 4 sets - (110lbs)
6, 6, 6, 3. Lost the groove on the right hand Dumbell on the 4 th rep. Left went up but right didnāt. Solid press though today. Happy.
Dips - BW + 15kg
3 sets - max - 15, 13, 12
Dumbell row
50 x 8 x 3 sets (105 lbs)
These were tough. Definitely testing the grip.
Pretty damn happy with how this went . PR on squat and the rest was proper hard work. Quality.
20 Likes
Squat PR
11 Likes
nice work
1 Like
Nice squatting. Congrats on that PR. Hard earned for sure.
1 Like
Strong as, mateānice squatting!
1 Like
@throwawayfitness @shaneinga @SvenG - Cheers boys. Seems like I am fighting for any extra reps these days. Funny how important just 1 rep can seem.
3 Likes
Contrats!
1 Like
Went to the doctors to get the results of my annual blood tests. For those who donāt know there is a history of prostate cancer in my dadās side of the family. My dad is one of 4 brothers and they all have had / have prostate cancer. Doctors has me on annual blood tests to make sure everything is good.
Results came back pretty good. PSA was low, actually a little lower than last year which is good. Everything else was OK accept 2 areas. These are both areas that have been a problem in previous blood tests.
- cholesterol- my total and bad cholesterol have both gone up again. Reading was
5 point something and Dr wants it under 2. Oops - Creatine levels were high again.
I put both of these things down to the level of eggs and red meat I eat but no idea if this is really true. Doctor started talking about me reducing meat and how there are even vegan bodybuilders these days. I had to bite my tongue. Doctor has asked me to make some diet changes and we will test again in 3 months. Doctor asked me about supplements again, pretty sure he things I take all sorts of stuff.
Going to tag @QuadQueen cause she is cleverer than me is. But every one else please also chime in with ideas.
OK I need to keep protein high but I also need to drop total and bad cholesterol and slightly reduce creatine.
9 Likes
Good news mate. Quick one on the prostate cancer as iāve had a fair few for the males in my family as well. Do you eat any tomatoes regularly, as i read a while ago that certain amounts reduce the risk of prostate cancer massively.
Iāll have to dig out the research.
1 Like
I do eat some tomatoes, probably more in summer when we have salads. I do love a good tomato so very easy for me to include them. I do of course have tomatoes in my chilli.
4 Likes
Okay! You called me in, so just remember - you asked for this. lol
Letās start with cholesterol. My first question is, do you have a family history of high cholesterol? If you do, that may explain a lot and also may determine how much influence lifestyle/diet can/will have on those numbers.
Dietary/lifestyle cholesterol interventions:
- Increase soluble fiber: sources include - legumes, oats, VEGGIES!,
avocado, sweet potatoes, apples, pears (all with skin on). Fiber
helps clear cholesterol from the gut and thereby reduces
its absorption into the bloodstream. - Decrease or limit intake of saturated fats/trans fats (especially the
stuff in processed foods). If itās a genetic thing - butter, fatty meats
and egg yolks might be playing a role here too. My suggestion
would be to limit fatty meats (less than 93% lean, ribs, heavily
marbled roasts/steaks, poultry with the skin on) to once or twice per
week at maximum and a maximum of 6-8 ounces per serving. Limit
egg yolks to 2 per day. Cook with and use olive oil or avocado oil
instead of butter. Choose low-fat dairy products. - Add sources of plant stanols and sterols with a goal of 2 grams/day.
Over here in the states, there are [some food products]
(https://www.steponefoods.com/blogs/news/why-plant-sterols) that
are fortified with them, making the goal easier to reach, Iām not sure
if you can get or have this kind of stuff over there - but it may be
worth looking into. Thereās some fairly good research behind these.
Some food sources include: wheat germ, oat bran, bran, whole
wheat, brown rice, legumes, dried peas, dried beans, lentils,
peanuts, almonds, walnuts, pecans, sunflower, pumpkin and
sesame seeds. Broccoli, cauliflower, Brussels sprouts, apples,
avocados, tomato, blueberries. - Increase LISS cardio - I know, I knowā¦
Dietary/lifestyle creatinine interventions:
- Increase fiber intake.
- Decrease protein intake (limit to 0.8 grams/pound; 1 gram/pound
maximum) - Decrease sodium/salt intake.
- Increase water intake. Goal is to drink at least half of your body
weight in ounces each day. - If youāre taking creatine - STOP IT!
- If youāre taking an NSAIDs - stop.
- If you consume alcohol - donāt do that anymore!
Thatās a lot of stuff - Iām not sure which of these are applicable or actionable for you, but maybe there are a few things to toss around. Iād also be more than happy to jump on a call with you if youād like to really delve into this. Just let me know. I want to help in any way that I can!
10 Likes
Thankyou for that very detailed response this is really helpful.
That is a great question. I am pretty certain my dad takes statins for his cholesterol and his dad died at 50 of a heart attack so it could be a thing. I am back on the UK this weekend so will talk to my dad to understand a little more what he is taking and why.
I do know I can effect mine with diet changes as this is what I did a year ago. Had a high reading, changed my food for a few months and went back and got a lower reading. But the issue is that I kinda went back to eating the way I was before and it has come back up again. Doctor pretty much told me there is no point making a change that I only do for 3 months to reduce the number. Looks like I canāt cheat the system.
I donāt eat too much processed foods so donāt think that is too much of a worry. I do eat a lot of meat (mostly red), eggs and dairy. Most of the meats I eat are not too fatty, we but lean mince and lean chicken cuts. I do love a chicken with the skin on though. I should be able to make some changes here with better meat choices and reducing the egg yolks a little.
We donāt cook with butter so no worries there but I have been known to be very liberal when spreading butter on bread or crackers. Easy to stop that one.
had a quick look and doesnāt look like something we have here, although I could order through amazon. I will see if I can just eat the foods listed first.
OK what about the creatine:
This made me laugh as in my mind I donāt supplement with creatine specifically. Then I though a bit harder and remembered that I do take a pre workout before the gym 3 days a week and on closer look this does have about 3g of creatine in it. Easy to drop this and go without or just have a coffee.
Everything else on that list I think I am pretty good with. I could eat a little more fiber, I could probably reduce protein a little (he says crying), I donāt have a heap of salt but can make sure I am not adding any, I am pretty good with water but this is probably a good reminder to be better, donāt take creatine (err well see above), I rarely take any NSAISs, and I am not really a drinker - I will have a few on holiday but thatās really all.
I think just removing some red meat, some protein and the pre workout should fix this pretty quickly.
I am flying back to the UK on Saturday for 3 weeks vacation. Staying with mum and dad and also off to Spain for 10 days with them. This will be a nice little re-set as my food intake will be a little different. When i get back I will work out a new diet plan and definitely reach out if I need more help.
2 Likes
This was helpful to me as well - my cholesterol is still elevated, even after making positive changes this year.
3 Likes