Don't let the coward in your head, control the badass in your heart

chriity139

• wrap (25g oats/3egg whites: blended cooked in coconut oil)
• 75g chicken
• 3-4 bacon medallions
• Fist of raw spinach

(341kcals/51g protein/16g carbs/10g fat[/QUOTE]

Those bacon medallions are the job, love them

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x3
*Belt*
170kg x5
170kg x5
*light wraps*
170kg x10 + 1 unintentional lunge (Lunge PR)

Reverse Hyper + Mini Band
(4x20)

Pull Ups
(4x10)

Leg Extension
(4x20)

Hamstring Curl
(4x15)


Absolute mare of a session... had a higher carb day and it seemed to wipe my digestive system out. Was sore just wearing the belt, energy bottomed out in the warm ups and kind floated through the session from there. Lost balance squatting and hit a solid accidental lunge PR, both I and my spotter simultaneously shat ourselves... bleh

Hanley

COH wrote: »

higher carb day and it seemed to wipe my digestive system out [...] I and my spotter simultaneously shat ourselves...

Hmmmm...

COH

Day Off - Mobility/Stability
• Hips
• Glutes
• Hamstrings

FML I am in ribbons after yesterdays squatting. New program calls for light bench/heavy deadlift and SSB tomorrow instead of the usual accessory Fridays. Should be interesting considering I am struggling to tie my shoe laces. I think its 3 singles on 195 so manageable numbers any other day... some HTFU cream in my morning coffee should sort me out nicely

COH

Didn't manage to train yesterday...

Today

Sumo Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*belt*
180kg x3
185kg x2
195kg (3x1)

Beltless SSB + Slingshot Hip Circle
45kg x5
65kg x5
85kg x5
105kg x5.... Holy glute meds batman

Neutral Grip Chins
BW (2x10)
+5kg x3
+10kg x3
+15kg x3
+20kg x3
+25kg x3

Reverse Hyper
(4x20)

Weighted Plank
3x1min

Concept 2 Rower
8x150m/30s recovery.... FML

X-Trainer
30mins

COH

One month to the day into the diet.. slow and steady keeps the strength

Bodyweight PR



Healthy cheat meal to celebrate in Jo' Burger with herself

Had thought about take away, dominos, ice cream, chocolate, burgerking and everything in between but the pre-guilt set in and opted for a double burger with bacon, egg and avocado with some sweet potato cubes that I couldn't even finish.

No gluten, no sugar, no dairy.... possibly the most boring cheat meal ever but damn it was good



Feeling great, performing better... good to be firing on all cylinders again

Alf Veedersane

It's kinda annoying at the start when you realise you really don't want to eat a load of shi*e for a cheat meal until you realise the non cheat meal is awesome.

That's what led to my 2kg meat PR two weeks ago...

Hanley

COH wrote: »

One month to the day into the diet.. slow and steady keeps the strength

Bodyweight PR



Healthy cheat meal to celebrate in Jo' Burger with herself

Had thought about take away, dominos, ice cream, chocolate, burgerking and everything in between but the pre-guilt set in and opted for a double burger with bacon, egg and avocado with some sweet potato cubes that I couldn't even finish.

No gluten, no sugar, no dairy.... possibly the most boring cheat meal ever but damn it was good



Feeling great, performing better... good to be firing on all cylinders again

Kieran is dead. Long live Kieran.

CM24

Didn't you say you only started doing chin ups again recently? How the hell can you do +25kg x 3 already?

I've been doing weighted chins for years and I can't manage that!

Do you reckon there's a big carry over effect from some of the other lifts you do, or is it just from the lat pulldowns?

Hanley

CM24 wrote: »

Didn't you say you only started doing chin ups again recently? How the hell can you do +25kg x 3 already?

I've been doing weighted chins for years and I can't manage that!

Do you reckon there's a big carry over effect from some of the other lifts you do, or is it just from the lat pulldowns?

Everything is easier when you're strong.

COH

CM24 wrote: »

Didn't you say you only started doing chin ups again recently? How the hell can you do +25kg x 3 already?

I've been doing weighted chins for years and I can't manage that!

Do you reckon there's a big carry over effect from some of the other lifts you do, or is it just from the lat pulldowns?

Yeah I haven't really done any chins in years... back at them about two weeks now. I'd like to have a crack at chins +50% bodweight or more in the not so distant future. Carryover from training to be strong is being strong so like Hanley says:

Hanley wrote: »

Everything is easier when you're strong.

QED

COH

Training in RAW today with Hanley...

A) Bench + Light Band
60kg x15
80kg x15
100kg x5
*remove band/3sec pause reps*
125kg (8x3) .... handy/last set 5sec pauses

Close Grip Bench
60kg x5
80kg x5
100kg x3
115kg x3

C) Incline Bench
60kg x5
82.5kg x5
105kg x13

D1/2) Lat Raise/Kneeling Tricep Pressdown
(5x10/10)

E) Aussie BBQ Beast Box

F1) 50g Protein shake
F2) 2x protein bars

G) Sumo Deadlift
60kg (3x5)
80kg x5
100kg x5
120kg x3
140kg x1
160kg (5x5)

Hanley

Damn. I forgot the E).

COH

New bodyfats...

Cheek: Same
Chin: -2.5
Pec: -2.5
Tricep: -2
Subscap: Same
Mid Ax: -2.5
Supra iliac: -3.5
Umbilical: -3
Thigh: -1
Knee: -0.5
Calf: -3

Linear Software Jackson/Pollock 7 site has BF% at 16.3% down from 18.3% last time around.

Umbilical and subscap readings disproportionately high. Work to do.

COH

Stuck in the gym because of these random torrential downpours...

So: Rains out = Gains out

Arms
A)bis
B)tris
C)bis
D)tris
E)bis
F)tris
G)bis
H)tris
I)bis
J)tris
K)bis
L)tris

..... etc etc etc

Z) few sneaky shrugs

COH

Quick session..

Fat bar bench
(5x10)

Chins
(5x10)

Curls
(5x10)

Lat Raise
(5x10)


Tweaked my back earlier this week so have done precisely nothing worth mentioning since. Am also in ketosis again by accident.. oops

COH

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3
180kg x5
180kg x5
180kg x10

Sumo Deadlift
70kg (2x5)
90kg x5
110kg x5
130kg x2
150kg x1
170kg x1
195kg (3x2)

I am so f*cking over this sumo experiment.

COH

Back is minced in all the bad ways after deads on Saturday... beyond p*ssed off. Benched today anyway...

A) Bench + Band
60kg (2x15)
80kg x10
100kg x8
120kg x1
*Remove Band/All Reps Paused*
130kg (8x3)

Close Grip
120kg x10

C)Incline
110kg x8

D1) Band Pressdown x25
D2) Lat Raise x25
D3) Reverse Fly x25


So much to say... so not arsed saying any of it. Bodyweight down to 93.3kg and starting to feel it in a big way

COH

Single Leg Extension
(5x15)

Seated Hamstring Curl
(5x15)

Leg Extension
(5x15)

Lying Hamstring Curl
(5x15)

Plate Loaded Leg Press
(4x25)

Cable Leg Press Piece of Sh*t Thing
(4x25)

Calf Press
(3x30)

Seated Calf Raise
(4x20)


Bye bye glycogen... upper body messing tomorrow, some light cardio Friday morning then last depleted weigh in ahead of the weekend and 3x maintenance kcals in the form of beer amd whatever the hell else I want. Would love to see <93kg ahead of the refeed but we'll see what happens.

dartstothesea

COH wrote: »

Single Leg Extension
(5x15)

Seated Hamstring Curl
(5x15)

Leg Extension
(5x15)

Lying Hamstring Curl
(5x15)

Plate Loaded Leg Press
(4x25)

Cable Leg Press Piece of Sh*t Thing
(4x25)

Calf Press
(3x30)

Seated Calf Raise
(4x20)


Bye bye glycogen... upper body messing tomorrow, some light cardio Friday morning then last depleted weigh in ahead of the weekend and 3x maintenance kcals in the form of beer amd whatever the hell else I want. Would love to see <93kg ahead of the refeed but we'll see what happens.

Been enjoying seeing the low carb ideas (I'll go back to that craic myself now) but I'm gonna like the refeed food posts even more! Enjoy

COH

dartstothesea wrote: »

Been enjoying seeing the low carb ideas (I'll go back to that craic myself now) but I'm gonna like the refeed food posts even more! Enjoy

Refeeds are always a double edged sword.. they're fun for about an hour then its a f*ck load of hard work from there. This is more like just taking the foot off the gas after 6weeks of 100% clean eating which I actually really enjoy.

Friday Im going to the UFC weigh ins, start eating whatever the hell I want from there then straight to a wedding for pints and banter. I dont think I've had any alcohol in 4 months now so probably make bits of myself. Hungover Saturday eating then back to the O2 for the McGregor fight more pints and then a 3am takeaway tour of Dublin and just assuming Sunday will be a complete write off.

Its so sad that what Im really looking forward to the most is a BSN protein bar! Will make a decision Monday if I'm going to go strategic and give the UD2.0 a shot or just continue as I have been.

Either way the past 6 weeks has been a great success. Havent eaten one meal I havent enjoyed, counted a calorie or hit a wall in training.

dartstothesea

COH wrote: »

Refeeds are always a double edged sword.. they're fun for about an hour then its a f*ck load of hard work from there. This is more like just taking the foot off the gas after 6weeks of 100% clean eating which I actually really enjoy.

Friday Im going to the UFC weigh ins, start eating whatever the hell I want from there then straight to a wedding for pints and banter. I dont think I've had any alcohol in 4 months now so probably make bits of myself. Hungover Saturday eating then back to the O2 for the McGregor fight more pints and then a 3am takeaway tour of Dublin and just assuming Sunday will be a complete write off.

Its so sad that what Im really looking forward to the most is a BSN protein bar! Will make a decision Monday if I'm going to go strategic and give the UD2.0 a shot or just continue as I have been.

Either way the past 6 weeks has been a great success. Havent eaten one meal I havent enjoyed, counted a calorie or hit a wall in training.

Something you said recently made me think you had some Lyle McDonald(S!) in mind alright. I rate him, only read the Keto and Stubborn Fat books though. Yeah I struggled with refeeds too last time. Maybe I can establish a pavlovian terror of carbs in my brain eventually. I have utterly ****ed myself going drinking right around refeed days too. Leaned out + suddenly full of glycogen + dehydration = veinz

COH

COH wrote: »

Would love to see <93kg ahead of the refeed but we'll see what happens.

Bumped this up a day... mission success

COH

AM - 60mins Xtrainer



PM - Tomorrows training...

A) Fat Bar Speed Bench + Light Band
45kg x2
55kg x2
65kg x2
75kg x2
85kg x2
95kg x2
105kg x2

Lat Pulldown
(4x15)

C) Seated Row
(4x15)

*4 rounds*
D1) DB Shrugs x25
D2) Band Pull Apart x25
D3) Lat Raise x25




I have literally zero interest in commencing this refeed

conzy

Oats with chocolate whey and skimmed milk
Rice Krispies!
Bagels
Pancakes
Guinness
Put honey on everything

COH

conzy wrote: »

Oats with chocolate whey and skimmed milk
Rice Krispies!
Bagels
Pancakes
Guinness
Put honey on everything

Went mad and had a bowl of porridge... then some eggs, then some chicken and beef. That counts as a refeed right?

conzy

You should feel like you need to burp but instead of gas its actually undigested oats and rice the whole way down. God speed

COH

Boozey carby sugary weekend... complete wtite off. Feel like 50 shades of sh*t...

A) Bench + MonsterMini
Bar (2x15)
60kg x10
80kg x10
100kg x5
120kg x1
*remove band - all reps paused*
135kg (8x3)

Close Grip Bench
60kg x5
80kg x5
100kg x3
125kg x8

C) Incline Bench
60kg x5
80kg x5
100kg x3
115kg x8

D1) Tricep Pressdown (5x20)
D2) Lat Raise (5x20)


Back is still a bit dodgey... used the ab mat for support on the bench. Unsure as to whether Ill try to squat Wednesday or leave it another weak. Decisions to make on the nutrition front as well...

COH

Testing the waters..

Front Squat
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5
120kg x3
140kg x1

Squat
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg (2x5)

RDL
60kg (3x20)


Plan was to stay light, plan went to plan. Plan successful. No ill effects...

COH

Theme based mobility day

Today's theme: F*ck you lower right quadrant.

Spent an hour between clients waging war on my right glute, groin, hip, hamstring, quad and calf with a hockey ball, oly bar, foam roller, bands, foam roller, rumble roller and a power rack.

I will continue to do this until my retard side catches up to my left side. Upper accessory tomorrow then probably squat again Sat/Sun.