@Destrength: Congratulations regarding the graduation. I know I have asked you before, but what are you studying??
You are right regarding the risk of damage to the brain with sparring. I have done some reading, and it will take me 2-3 years of training before I am at the level of been able to spar. If and when I ever make that level I plan to either not to spar, or do very little of it. I like my brain as well.
tweet
A fellow Aussie!!
This is so my philosophy in life 
MrBird, you have found yourself another loyal lurker! Haha
@Irishman92: welcome to the cage. We go hard.
tweet
Monday, 22nd may 2017.
TRAINING
AM
Upper Max
notes:
Good session. Last few reps on the last few sets were almost grinders. Im loving the T-bar rows at the moment.
So I have been thinking that to keep on top of my nutrition, I should make a note on here what I eat. I have been known to critic many others requiring their diet, so I might as well try and keep myself honest and occasionally log my nutrition on here. Feel free to comment.
NUTRITION
6:00am: pre-workout meal of watermelon and a teaspoon of PB.
8:30am: post workout meal of 1 cup of oats with a chopped up apple, and 40g whey protein shake.
11:30am: 4 extra large boiled eggs, carrots and cucumber with hummus.
3:30pm: chicken breast, quinoa, and some asian salad dressed with some type of mango sauce and crushed peanuts
5:30pm: a couple teaspoons of peanut butter.
7:00pm: roast prork, mayonaise, green beans and some broccoli & cauliflower.
tweet
I’m starting to believe that I’m the only one here who isn’t from Australia
Australia is the place to be mate! Fit chicks, lovely beaches and staunch blokes 
In Finland we have depression and horrible weather
So it’s kinda nice too
Wednesday, 24th May 2017.
TRAINING
AM
Track Session
notes:
Good session. I was once again cautionary with the sprints and did not go over 70%. Feels great to do a tack work and not have to deal with niggling pain afterwards.
It was a cold but awesome morning to be out in the fresh air as well.
NUTRITION
Im writing this at 11am, so the following might change. If I get extra hungry I probably will sneak in some teaspoons of peanut butter and maybe even a quest protein bar.
6:00am: pre-workout: black coffee, an orange and BCAAs.
8:30am: post workout: 40 grams protein whey shake, 4 x crepes with a smear of plum jam.
2:30pm: 2 x salmon fillets, ounce of sauerkraut. (late lunch as I am working right through the morning)
6:30pm: mince beef cooked in onion, garlic, ginger and curry powder, spinach, & side dish of spaghetti squash.
tweet
Aplogies regarding the lack of updates peeps.
Im actually on a month long vacation. No weights and lots of food. Enough said.
Ill be back in 3 weeks.
tweet
Im baaaack. Miss me?
My vacation was awesome. Heaps of burek, pizza, cevaps, rakija and beer. While I don’t think I have added any significant weight, I have definitely lost muscle mass and have increase by body fat % .
I have decided to change up my programming and try some different with more emphasis of some lower reps. I am also going to see how I go on a lower carb (almost keto) diet.
Below is a rough plan of what I am planning on doing. I will also be going back to BJJ 2-3 times a week. I will wait 2-3 weeks before I add in some more intense conditioning.
Day one:
A1: BB bench 10 sets of 3 reps
A2: t-bar rows 10 sets of 5 reps
B: Reverse lunges or split squats 4 sets of 6 reps
Finish off with some face pulls
Day two:
A1: overhead BB press 10 sets of 3 reps
A2: weighted pull-ups 10 sets of 3 reps
B: RDLs or ham curls 4 sets of 6 reps
Finish off with some rear dealt raises
Day three:
A1: front squats 10 sets of 3 reps
A2: some BW pull ups or leg raises
B1: weighted dips or dB incline bench 4 sets of 6 reps
B2: seated rows 4 sets of 6 reps
Finish off with some curlz for da girlz
Feel free to comment and critique.
Lets do this!
tweet
Sunday, 2nd July 2017
GYM “Day One”
notes:
First session back. Kept things short and sharp with one minute breaks between all sets. Took me about 50 minutes including the warm-up. I think I will stick with the one minute rests between sets. Even though this may limit the weight I can lift, it kept my heart rate high enough not to get “bored”.
tweet
Wednesday, 5th July 2017.
Gym “Day Two”
notes:
Good session. Im glad that I wore my olympic shoes for the squats. I know 50kg sounds light but for those that know my squat/back injury history will understand. Obviously I will amp up this weight over the next few weeks.
Been trying to experimenting with my diet for the past few days. Trying the “ketogains” approach although I have not been hitting my target macros. Its hard to keep under the 30 grams of carbs. Even a carrot, a cup of cabbage and a few other vegetables add up pretty quickly. At the moment Im trying to to hit P: 180 C: <30 F: 150-180.
Todays macros: P: 175 C:50 F: 120 (2,300 calories).
tweet
Friday, 7th July 2017.
Gym “Day Three”
notes:
Quick session today. Wasn’t in the mood after a long first week back at work. Next week I will be able to increase the BB overhead press, but might stick to the same weights for the pull-ups and RDLs. Im happy with the RDLs as it is the first time I have done these for 2 years with no serious back pain/issues.
Macros for the day: 200/30/160
tweet
Sunday, 9th July 2017.
Gym “Day One”
notes:
Nice early morning session. Usually on Sundays I have BJJ but there was no training today. I overate today, but that ok, because its “Mexican Sunday”, when I have a quasidilla and some lamb satay sticks for breakfast. For lunch it was sardines and peanut butter, and for dinner it was roast pork and pickles. Lately I have been on about 2,300 calories but today I had easily got to about 2,600 or maybe a little more.
Todays macros: 220/70/150 (2,600).
tweet
Wednesday, 13th July 2017.
Gym “Day Two”
notes:
Decent session. Felt the slightest irritation in my lower back with one of the reps of the squats. Im writing this the next morning and the right side lower back does feel a little funky, but nothing too serious. I think I will keep the weights the same for next week. No need to rush with the weight progression. I would rather grease the groove and make sure the “light stuff” actually feels light, before going heavier.
tweet
Friday, 15th July 2017.
Gym “Day Three”
notes:
For the last 2 sets of the 10 set superset I reduced the overhead weight to 50kg, and did the pull-ups with bodyweight only. Next week i will keep the same weight and try do the whole 10 sets.
Nutrition: 240/60/165 (2,600).
tweet
Sunday, 16th July 2017.
Gym “Day One”
notes:
No BJJ today. Weights are getting heavier… not sure if I will be able to significantly increase the weight next week.
nutrition: Sunday is my “cheat” day. Im a little more liberal with the carbs.
First meal was a buckwheat crepe and lamb satays, dark chocolate before the gym, a protein shake and a slice of “keto banana cake” after the gym, and for dinner it was a green bean stew with some kranski.
Macros worked out to be about to be: 170/110/140 (2,300). not too bad for a cheat day.
tweet
Wednesday, 19th July 2017.
Gym “Day Two”
notes:
Feeling the groove with the squats, although my form still could be better. Might have to get a video up. Next week I should be able to increase the weight for all movements.
In other news Im really enjoying BJJ at the moment, I think if I stick with it Ill be able to make some decent improvements over the next few months. For awhile I felt like I was stuck in a rut and not getting anywhere.
Im considering adding a session of cardio into my programming. maybe some sprints or rope jumping or maybe some more cycling. Will think about this and come up with a plan soon.
tweet
Friday, 21st July 2017.
Gym “Day Three”
notes:
Friday evening sessions are my favourite. Gym is relatively empty and Im mentally not thinking about work. Overhead pressing felt strong and was easier than last week, although on a few reps I did feel a little light headed.
Im kind of thinking as I am feeling good I should now consider a deload. In the past I had always pushed myself to a point where I would just injure myself. So Im thinking I will program a deload in after one more week of training.
Nutrition:
Meal one: ground beef, boiled eggs, avocado.
Snack before the gym: a piece of 90% chocolate
Meal two: 2 pieces of salmon, some prawns, olives, mayonnaise, and a cup of spinach dressed with olive oil.
Macros: 170/30/160 (2,400)
Im happy with the way my nutrition is going. Not exactly keto, but this is probably the least amount of carbs I have ever consumed and surprisingly I feel good 90% of the time. There is the odd occasion where I feel Im lacking the energy to complete another rep at the gym, or climb a hill on my bike, but generally I feel good and I will continue with this protocol for a little longer.
tweet
Sunday, 23rd July 2017.
Gym “Day One”
notes:
No BJJ today, so it was a gym only session.
95 kg’s was too heavy and I had to drop the bench press back down to 90. Wasn’t feeling as strong as usual, but at the same time I was feeling ok (if that makes sense). Changed things around with the split squats by holding the dBs to my side and it did feel different to usual.
Sunday is may “cheat day”. Breakfast was 6 x lamb satay sticks and a piece of crunchy fried chicken breast from my favourite food van. Lunch was 2 tins of sardines, keto banana cake and a bunch of walnuts. Dinner was sarma (cabbage rolls stuffed with mince and some rice) and a packet of pork rinds. Macros were roughly 180/120/160 (2,600).
tweet