CNP motivated training and diet log

[Graeman]

Since this seems to be the only CNP forum out there, I was thinking I might stick my training and diet log in here. Anybody got any problems with that, tell me, and its gone.

Me- 42 years old, 178cm (5'10"), 92kg (202lbs), bodyfat according to my wife's scales is 23%. (I know this is not going to be accurate, but its a number, and I aim to make it go down). I discovered the CNP blog about 4 weeks ago through a link to the stew posts, and decided to get into reading it. So I skimmed through the whole thing, reading the training stuff intensely, the diet info pretty intensely and also the stuff on attitude. Music and porn, meh.

Then I sat back and looked at myself. I've been training off and off and off and on for 26 years! And I have to admit that I am still really a beginner.

So, my version of the CNP beginner program as posted in the programs thread will be roughly as follows. Adapting as I go of course.

Day 1
OH Press 5x3
Push press 1-2 reps adding weight each set til failure.
Squat 5x3
Deadlift 5x3

Day 2
Dips (weighted) 5x3
Chins (weighted one day) 5x3
Shrugs 5x3
Abs

Day 3
Squats 5x3
Partial squats 1-2 reps adding weight each set til failure
Deadlifts 5x3
OH Press 5x3

Day 4
Chins 5x3
Shrugs 5x3
Dips 5x3
Abs

Day 5
Deadlifts 5x3
Rackpulls 1-2 reps add weight each set til failure
OH Press 5x3
Squat 5x3

Day 6
Shrugs 5x3
Dips 5x3
Chins 5x3
Abs

So each day the first movement will be heavy plus partials/forced reps, the second will be fairly heavy, the third will be moderately heavy.

Diet will be basically about 90% paleo, and eat a lot more of it.

I will be buying CNP Da Vinci as soon as it is back in stock, and then will look at trying a few other of their products in due course.

I also found my PRs from about 3 months ago, which was when I was still training what I then considered hard.
Squat 120x1
Deadlift 170x1
Bench 100x1
OH Press 70x1

 

[Graeman]

Tuesday 5th August

OH Press 3x50, 3x50, 3x52.5, 3x55, 3x55
Push Press 3x65, 2x67.5, 1x70, 1x75, 1x80
Squat 3x100, 3x100, 3x100, 3x105, 3x110
Deads 3x130, 3x130, 3x130, 3x135, 3x140

Food. Eat a lot more of it.
For example today.
150g kangaroo steak, 2 eggs, tomato, 6 olives, chilli sauce
Pre-workout (C4)
Post workout protein shake
1/4 chicken
185g tin tuna, 150g rice mixed with beans, broccoli, carrots, cauli (150g total)
Handful of mixed nuts
Stew (Welsh cawl from the Stewroids posts)
Protein shake late evening.

The workout felt pretty good. Damn tired by the time I hit the deadlifts. With both the squats and deads at the end of the third set I was knackered, so I added weight and turned the volume up. And it worked.

 

[Graeman]

Wednesday 6th August

Dips (bodyweight plus) 3x +8, 3x +12, 3x +12, 3x +12, 3x +16
Chins 3xbw, 3xbw, 3xbw, 3xbw, 3x +5
Shrugs 3x80, 3x90, 3x120, 3x120, 3x130
Abs

Went back to the gym in the evening (supporting my wife). Walked on the treadmill for 30 minutes. Stretched for a while.

100g bacon, 2 eggs, tomato, 6 olives, chilli sauce
Post workout shake
3 chicken wings
185g tuna, 150g rice/veggies
3 chicken wings
Beef stew
Protein shake and a small handful nuts

 

[Graeman]

Thursday 7th August

Squat 3x100, 3x105, 3x110, 3x112.5, 3x120 (rep PR) I have to say I hit this today due to attitude alone, way to early to put it down to training or diet.
Partials 3x130, 2x140, 2x150, 1x160, 1x170. All reps were between 1/2 and 1/4ish. Last rep I couldn't lift, so stepped back, turned the music up, counted to 10, then dropped under it and slammed it back up.
Deadlift 3x130, 3x130, 3x130, 3x130, 3x130 Felt tired on these, so kept the weight steady to maintain form.
OH Press 3x50, 3x50, 3x50, 3x55, 4x57.5 Did a slow 10 count negative on the last rep for sh*ts and giggles.

30 minutes walk on the treadmill in the evening, stretching (gym with wife)

Bacon, egg, mushroom, hash brown, cheese, tomato wrap (breakfast with my wife)
3 Chicken wings
Post workout shake
125 kangaroo mince, 1 egg, 2 slices of bread, chilli sauce (basically a home made burger)
Small handful nuts
Chowder (white fish, prawns, bacon etc etc, lots of brocolli and cauliflower)
Shake

I know its still stupidly early, but I feel a heck of a lot better than I thought I would. And the last two nights I have slept better than I have for years. Looking forward to tonight's sleep and tomorrow's workout.

 

[kenpoengineer]

Great progress so far! Are you tracking your macros? Welcome to AM.

 

[Graeman]

Thanks for the welcome. Not tracking macros at the moment. Just going to train hard, eat better and more, and sleep more. Figure thats a good basis for a beginner.

 

[Graeman]

Friday 8th August

Chins 3x +5, 3x +5, 3x +5, 3x +5, 3x +8
Shrugs 3x110, 3x120, 3x135, 3x142.5, 3x150 (then three hip/thigh forced shrugs at 150 for the fun of it)
Dips 3x +12, 3x +12, 3x +12, 3x +16, 3x +16
Ab roller 5 5 5 5 6

Forgot my preworkout this morning. So had a double shot black coffee and smashed it anyway. Attitude all the way!

100g kangaroo mince, 1 egg, 200g baked beans
Post workout shake
3 chicken wings
185g tuna, 150g rice/veg
1/2 meat feast pizza, 150g doritos, 2 beers, 1 rum and ginger beer.
Protein shake

And if this should be in the training section in the main part of the board, someone let me know. I came into anabolicminds.com via chaosandpain, so have only just started looking around the board. And only now realise there is a big section for training programs.

 

[Graeman]

Biggest thing I can tell anybody to change if they are not getting anywhere, is attitude. I CAN train harder, I WILL eat more, I WILL sleep more.
And if things don't quite come together, go train hard anyway. Got a slight cold last night, overslept this morning so I didn't have breakfast an hour before training like I normally do if I train in the AM.

So I trained anyway, sniffly head cold, empty stomach and all.

And it felt great!

Deadlift 3x130, 3x145, 3x147.5, 3x150, 3x152.5
Partials 3x160, 2x170, 2x180, 1x200, 1x210 (these were from just at the top of my knee cap)
Was just winding these up when my wife came up (went to gym together) and reminded me we only had an hour to train today. And it was bang on 50 minutes already. So I set my timer for 10 minutes and smashed the final 10 sets in 10 minutes.
OH Press 3x50, 3x52.5, 3x55, 3x57.5, 3x60
Squat 3x100, 3x105, 3x107.5, 3x110, 2x112.5

Post workout shake
3 eggs scrambled, bacon wrap (breakfast with wife out)
200g prawns (shrimp), lettuce, onion, cucumber, home made cocktail sauce (prawn cocktail basically)
3 chicken wings
150g turkey mince made into kofta, tomato, cucumber, capsicum (red pepper), cheese, chilli sauce wrap
Protein shake

My cold has made me really not that hungry, so I made the food a bit more interesting to ensure I ate more of it.

 

[Graeman]

Still sick. Today was going to be a light/mobility day, instead its a full rest day.

3 egg omelette with bacon, onion and cheese
3 chicken wings
1/4 chicken with roast potato, sweet potato, sprouts, carrot, onion, broccolli and cauliflower
Protein shake
1/4 chicken with roast veg as above

 

[Graeman]

Still sick. Cut the food back a bit, but not too much. Planning on going back to the gym tomorrow.

100g beef mince, 2 eggs, tomato, half avocado
3 chicken wings
1 large chicken breast, sliced, fried and tossed in sweet chilli sauce.
Protein shake
150g turkey mince made into fresh koftas, tossed salad - lettuce, cucumber, tomato, pickled red peppers

 

[pyrobatt]

Subbed brother!

 

[Graeman]

Finally not quite as sick! Been coughing up green stuff for about 6 days, sick for 10. Been doing a very little walking, went for a swim yesterday. Hope to get back today or tomorrow to training. Diet has been pretty good, eating 3 times or so a day, mostly meat and veggies.

Today I fly out for 6 weeks to a remote community for work. Little place called Laverton, Western Australia. I'm a nurse, so I'm off there to fill in for a while. Population 350ish. Luckily it has a shop that is subsidised so I can get the food I need (6 hour drive to nearest population centre, and I won't have a car). AND there is a gym of sorts. Seen some photos, it appears to have a multi purpose rack (one of those high racks that most people just use for bench), an olympic bar, and lots of weights at least. So that will do. I figure with the rack I can do my OH press, maybe squats, if its not sturdy enough for squats, I will probably change to Zerchers. Deadlift obviously wont be a problem.

Anyway, I see it as a chance to live the warrior monk lifestyle away from the wife. Work, eat, workout, sleep for 6 weeks. Taking protein and pre-workout with me. Will be able to update every few days as I won't have regularly available internet.

 

[Graeman]

Close enough to better that I got back into it yesterday. Last week all I could do was go for a 30 minute walk each day to keep myself moving. Yesterday and today just smashed it. I've had plenty of rest so I figured I'd just jump in hard.

Monday 25th August
OH Press 3x50, 3x52.5, 3x55, 3x57.5, 3x60
Push Press 1x70, 1x75, 1x80, 1x82.5, 1x85, fail 87.5
Squat 3x100, 3x100, 3x105, 3x110, 3x112.5
Deads 5 sets 3x120 (I've been going over some technique videos and info on heavy deads, and realised I round my back a lot. So I'm dropping the weight back to 120 for a couple of weeks and focusing on speed and technique)

Tuesday 26th August
Dips 3x+10, 3x+12.5, 3x+15, 3x+20, 3x+22.5
Chins 5 sets 3x+2.5
Shrugs 3x120, 3x125, 3x130, 3x140, 3x150
Ab roller 5 sets 10

The little gym out here in this tiny desert town is just right. The rack is fine for squats, shrugs and rack pulls. I'll do my squat partials as Zerchers so if I can't re rack on the tiny pins it's a short drop. The roof is about 2cm over my OH Press reach so that works. I found a rough built dip stand in a pile of junk outside so I've dragged that in, and there's a low chin up bar. Found an old skipping rope to hang the plates off and I'm in business.

There's only 180kg in Olympic plates so when I get close to that I'll buy and donate another 40kg.

Diet will be pretty much guesstimated but along the lines of (dependent on morning or afternoon shift):
2 eggs, beef mince, tomatoes
Chicken pieces
Pre workout
Post workout shake
Tuna, rice and veggies
Stew - meat and veggies
Shake

Luckily fresh meat and veg are available in town and subsidized. I'm here for at least 6 months so will be a good time to focus on training, eating and sleeping around work.

I'll be buying my first CNP products this week - Genius and Inferno. I've got a full tub of C4 preworkout so I'll finish that, then get Ferrox and compare.

 

[Graeman]

Another good day. (Took Wednesday off and apart from my 8 hour evening shift just ate and slept. Woke up today feeling almost better)

Thursday 28th August
For my partial squats I tried Zerchers but still didn't feel good with the rack and it's short pins. So I then tried 1/2 squats from the bottom up, straight up and back down on the pins. Sorted!

Squats 3x102.5, 3x107.5, 3x112.5, 3x117.5, 3x122.5
Bottom up partials 1x127.5, 1x135, 1x145, 1x155, 1x165
Deads 5 sets 3x120 focusing on technique and speed
OH Press 3x52.5, 3x55, 3x57.5, 3x60, 3x62.5

 

[pyrobatt]

Another good day. (Took Wednesday off and apart from my 8 hour evening shift just ate and slept. Woke up today feeling almost better)

Thursday 28th August
For my partial squats I tried Zerchers but still didn't feel good with the rack and it's short pins. So I then tried 1/2 squats from the bottom up, straight up and back down on the pins. Sorted!

Squats 3x102.5, 3x107.5, 3x112.5, 3x117.5, 3x122.5
Bottom up partials 1x127.5, 1x135, 1x145, 1x155, 1x165
Deads 5 sets 3x120 focusing on technique and speed
OH Press 3x52.5, 3x55, 3x57.5, 3x60, 3x62.5

Adjust to your body. Be comfortable. I'm one of those guys who can basically sit on my calves when squatting heavy. Comfortably. My friend can squat like 600 paralel though. Makes me a little scared of him haha!

 

[Graeman]

Still been sick, one of the joys of remote nursing is that a lot of the locals have poor health and hygiene, so flus tend to hang around, and when you have to nurse them, its hard to avoid being sick. So I started antibiotics for a chest infection on Saturday, and spent two days pretty much sleeping. Short shift today, finished at 1, slept for 2 hours, then back in the gym. Finally feeling better and looking forward to a complete week of training. Probably work on 4-5 days this week, and ramp up to 6 next week to ensure I recover properly.

Also I've ordered my stack from CNP. Genius, Ferox and Inferno, so when it finally arrives I will be able to write up how they work for a beginner. (will definitely start Ferox on 1/3 dose.

Monday 1st September
Chins 5 sets 3x+5kg
Shrugs 3x125, 3x130, 3x135, 3x140, 3x150
Dips 4 sets 3x+15, 1 set 2x+20
AB roller 5x10
Standing leg curl on a leg extension machine (feel like I need to work on the hamstrings to aid my deadlifts)
5 sets 5x6 plates (whatever that is, its a crappy multigym thing with no numbers on the plates)
Finished with 30 minutes walking on the treadmill.

Felt good today, finally breathing well.

 

[Graeman]

Tuesday was a planned day off. Wednesday I was working an early and when I got in I was asked if I could do a patient transfer to Perth return Thursday. Since this meant I'd be able to spend a night at home with my wife I jumped at it. Leaving 8am Wed and returning at 8 pm Thu those two days became sort of rest days too. Back with a vengeance today though.

Friday 5th September
Deadlift 3x120, 3x120, 3x130, 3x140, 3x150
Rack pull 1x180, 1x200, 1x210, 1x215, 1x220
(From just above the knee, prefer below knee but don't have the rack for it)
OHP 3x50, 3x55, 3x57.5, 3x60, 3x62.5 (3 rep PR)
Squat 3x100, 3x105, 3x107.5, 3x110, 3x112.5

Still not happy with the way my deadlift feels. Thinking when I get back to civilisation going to a heavy duty gym and paying someone to critique me and improve my technique. I figure if I want to move beyond beginner then professional help would be good. (To clarify I have no intention if competing in anything. Only against myself. I lift because I enjoy it, but I want to get better and stronger, safely)

 

[Graeman]

Another good workout today. Afternoon shift at work, so got a good feed in early, waited an hour or so and hit the gym.

Saturday 6th September
Shrugs 3x130, 3x135, 3x140, 3x147.5, 3x152.5
Dips 3 sets 3x+15, 2 sets 3x+20
Chins 5 sets 3x+5
Ab roller 5 sets of 10
Standing leg curl 5x6, 5x7, 5x7, 5x7, 5x8 (good thing about these I can see how much stronger my right leg is compared to the left)

All done, I packed up and was about to walk out of the gym when I decided to do some tricep rope press downs for fun and games.
3 sets 10x8 plates

 

[Graeman]

Same schedule as yesterday. 2pm start so I had a good long sleep, big feed, waited an hour or so and back to the gym.

Sunday 7th September

OHP 3x52.5, 3x55, 3x57.5, 3x60, 3x62.5
Push press 1x70, 1x72.5, 1x77.5, 1x82.5, 1x85, fail at 87.5
Squat 3x100, 3x100, 3x105, 3x110, 3x115
Deadlift 5 sets 3x120 focusing on technique. I set a timer and started each set on the minute, set up well, and tried to move more precisely. Felt much better today.
EZ bar curl 8x30, 8x32.5, 8x35 (for the hell of it)

 

[Graeman]

Feeling good today. Had to work on being adaptable with diet today. One of the joys of living 12 hours from the state capital is that my protein order that should have arrived Friday, is lost and won't arrive til Thursday. And I ran out yesterday. So after workout tonight I drank 1 litre of low fat milk. I hate milk. But its got the 30ish grams of protein I wanted. Sure its got extra carbs than I usually have, but I figure a day or two of 30grams extra milk sugars is worth it to get the protein in. Still hate milk though!

Tuesday 9th September
Dips 3x+15, 3x+15, 3x+20, 3x+20, 3x+22.5
Chins 5 sets 3x+5 Struggle with these, weight has been stuck since day one, but I'll keep at it.
Shrugs 3x100, 3x105, 3x110, 3x115, 3x120 (lowered the weight and went for slower reps with a hold at the top, just for variety)
Standing leg curl 8x6 plates, 8x7, 8x7, 8x8, 8x8 (superset with 30 seconds rest after ab roller)
Ab roller 5x10
EZ bar extensions 8x25, 8x30, 8x35

 

[Graeman]

Feeling good today. Day off work so nice restful day and trained late afternoon.

Wednesday 10th September
Squat 3x105, 3x110, 3x115, 3x125 (about 3 months ago 1RM was 120. Pretty happy with today!)
1/2 squats (bottom up) 1x 140, 150, 155, 160, 165
Deads 5x3x120 still focusing on technique
OHP 3x55, 3x57.5, 3x60, 3x62.5, 3x65
I then decided to put 75kg on the bar, 5 over my old 1RM, do my arms and pack my gear while the loaded bar sat in the corner and I eyeballed it.
EZ curl 8x30, 8x35, 8x40
Then after I'd packed my bag I walked over to the rack and smashed my 1RM OHP by 5kg. It went halfway up easily and the rest was slow and stubborn but it went.
Who says you can't do an RM at the end of an hours workout eh? Definitely in the zone today!

 

[Graeman]

No time today. Double shift, luckily out here the gym is 5 minutes away, so I ran down in my lunch hour and smashed out a half hour workout, ran back and got changed in time to get back to work. (ate on the go today too) And thank everything my protein turned up.

Chins 3x+5, 3x+5, 3x+6.25, 3x+6.25, 3x+7.5
Shrugs 3x130, 3x135, 3x140, 3x145, 3x150
Dips 5 sets 3x+15

 

[Graeman]

Friday had a rest day. Back to it today.

Saturday 13th September

Deadlift 3x130, 3x135, 3x140, 2x145, 1x150
Couldn't get in the groove today. Next time.
Rack pull 1 rep each 170 177.5 185 192.5 200
OHP 3x55, 3x57.5, 3x60, 3x62.5, 3x65
Squat 3x105, 3x107.5, 3x110, 3x115, 3x115

Getting plenty of sleep and eating well. Next week I'll take Monday off and try 5 days straight with Sunday off. Then week after that aim for 6 days. See what life has to say to that.

 

[Graeman]

Sunday ended up with a 14 hour shift. Guess that counts as a rest day then.

Monday 15th September
Still a little tired this morning from work yesterday but still gave it everything.
OHP 3x55, 3x57.5, 3x60, 3x62.5, 3x65
Push press 1x 75, 77.5, 80, 82.5, 85 fail at 87.5
Squat 3x110, 3x110, 3x115, 3x117.5, 3x120
Deads 3x120, 3x122.5, 3x125, 3x127.5, 3x130
Feel like I'm getting back in the groove with deads so now looking forward to progressing the weights again.

 

[Graeman]

Tuesday 16th September
Shrugs 3x132.5, 3x137.5, 3x142.5, 3x147.5, 3x152.5
Dips 3x+12.5, 3x+15, 3x+15, 3x+17.5, 3x+17.5
Chins 5 sets 3x+5

Worked pretty hard but didn't really feel right today so I made up a second workout and did it immediately after.

Super sets 30 sec rest each set. 3 sets each pair. Did these fast and hard, almost became cardio.

Upright row
40kgx12
Bent over shrugs
15kgx12

Incline DB press (lowest incline above flat)
15kgx15
Incline flys
10kgx15

Bent over bar rows
40kgx12
Lat pull down (slight lean back)
50kgx15

Suitcase carry 20kg one arm alternating 100 steps each side.
Overhead carry 20kg one arm alternating 50 steps each side.

 

[Graeman]

Wednesday 17th Double shift no breaks - that counts as a rest day then!

Thursday 18th Another double shift - I managed to get enough time to slip down the gym and do squats at least. 10 minute workout is better than nothing! Squats 115x3, 120x3, 122.5x3, 127.5x3, 130x3 Pushed the weights up a bit today. Will finish today's workout tomorrow before tomorrow's workout!

 

[Graeman]

Been busy with work again, still managed to get some workouts done.

Friday 19th September
Deads 3x130, 3x122.5, 3x140, 3x145, 3x152.5
OHP 3x57.5, 3x57.5, 3x60, 3x62.5, 3x65

Have dropped dips, the dip stand at the gym is home made and the bars are too wide for my shoulders. I have been getting bad pain in the front of the shoulder when I dip, so thats gone until I get home. I won't bench here because there are no safety bars, and sometimes I'm the only one that goes in the gym for days, so its a wee bit too risky. Can't DB bench as the DBs only go to 15kg. Sooooo, I jumped on the multi gym and found I can press the whole 90kg stack. So, I will do 5 sets, and add a rep as often as I can. Starting at 5x3x90 and work up from there. Its better than nothing!

Machine Chest Press 5x3x90kg
Chins 5x3 no weight because of my sore shoulders
Shrugs 3x100, 3x105, 3x110, 3x115, 3x120 lower weight, slow and steady because of the shoulders

No workout Saturday, another extra long shift.

Sunday 21st September

Smashed it today. Tired, grumpy, out of sorts.

Deads 3x140, 3x142.5, 3x145, 3x150, 3x152.5 (new 3 rep max)
Rack Pulls 1x180, 5x200 - 1 rep every 30 seconds, 3x210 - 1 rep every 30 seconds
OHP 3x60, 3x60, 3x62.5, 3x65, 3x67.5 (new 3 rep max - 2.5kg from my 1 rep max!)
Squat 3x115, 3x120, 3x125, 3x130, 3x135 (new 3 rep max)

Some days when you don't feel like it, is the best time to go. 3RM on every exercise.

Then cheat meal down the local hostelry (the only place in town). BBQ lamb chops, fat cut chips, garden salad, coleslaw and potato salad. Mango cheesecake. Two pints of beer. And a packet of salt and vinegar potato crisps.

Great day after all!

 

[Graeman]

Monday 22nd
Work - double. 14 hours. Rest day.

Tuesday 23rd
Did Monday and Tuesday's workout.

OHP 3x60, 3x62.5, 3x65, 3x65, 3x67.5
Push press 77.5, 80, 82.5, 85 fail, 85 fail
Squat 3x110, 3x115, 3x120, 3x125, 3x130
Deads 3x100 5 sets. Sore tight lower back so I kept it light and steady.
Chins 5x3 sets, no weight
Shrugs 3x100, 3x105, 3x110, 3x115, 3x125
Machine bench 90kg 5 sets 5 reps

 

[Graeman]

Wednesday 24th

Couldn't sleep last night, too much stress. Had a feed at 4.30, fell asleep at 5.30 and woke at 9.30. Had second breakfast and got a few chores done. Worked out at 4pm. Pretty dam tired so I seem to have left all my energy on the squats and died on the deads and press. Such is life. Chucked in a little arms for fun and did half hour cross trainer.

Squat 3x120, 3x125, 3x127.5, 3x130, 3x132.5 Started on my old 1rm today. That's a great feeling.
Partial up squats 150, 156, 160, 165, 170
Deads 3x140, 3x145, 3x147.5, 2x147.5, 1x147.5
OHP 3x60, 3x60, 3x62.5, 2x65, 2x65
Superset
EZ curl 10x25, 10x27.5, 10x27.5
EZ overhead extension 10x25, 10x27.5, 10x27.5

No wonder it was hard - I just realised I pushed the start weights up on everything!

Tonight's cheat meal was a kg and a bit if BBQ chicken wings (home made) and 750 ml red wine.

 

[Graeman]

Thursday 25th September

Good nights sleep last night. Felt good and fresh today.

Shrugs 3x120, 3x125, 3x130, 3x135, 3x140
Machine chest press 90kg 6, 6, 6, 6, 5
Chins 3x+5, 3x+5, 3x+7.5, 3x+7.5, 2x+7.5

Threw in a little extra fun work for the hell of it.
Supersets 3 rounds each 30 secs rest between sets

Upright row 40kg 3x8 and
DB Bent shrug 15kg 3x10
DB Bench 15kg 3x12 and
DB Fly 10kg 3x12 (slight incline on these two)
Bar bent row 40kg 3x10
Lat pulldown 45kg 3x12

 

[Graeman]

Crappy Friday, Saturday and Sunday with working too much. Out of this little town on Thursday, hopefully not to come back. Not enough staff at the hospital so I've had too many 12 and 14 hour days, which isn't conducive to training. Anyway ....

Monday 29th September

Deads 3x135, 3x140, 3x145, 3x150, 1x157.5 (I'd been struggling with the deadlifts, so I tweaked things a little, slightly wider stance and grip, felt a lot better today)
Rack Pulls 200, 210, 220, 225, 230
OHP 3x60, 3x60, 3x62.5, 3x62.5, 3x65
Squat 3x112.5, 3x117.5, 3x122.5, 3x127.5, 3x132.5

Then for fun threw in some arm work
Superset
EZ Curls 3 sets 10x27.5
EZ extensions 3 sets 10x27.5
Drop sets
Rope curls 6x70lbs, 6x60, 6x50, 6x40, 6x30, 6x20
Rope press down 6x70lbs, 6x60, 6x50, 6x40, 6x30, 6x20

Its kind of quiet in this area, but I'll just keep posting anyway.

 

[Graeman]

Well, 6 days off. Quit my job in the bush, came home, been offered a job back here in the city starting in a few weeks, so having a holiday with my wife. Back to training today, felt really good, totally smashed it. My eating has been a bit off (lmao, a bit!), but I really don't care at the moment. Will continue to eat what I want for the next week of holiday, but train hard and sleep well.

Tuesday 7th October
OHP 3x60, 3x62.5, 3x65, 3x67.5, 2x70 (two reps at my old one RM)
Push press 1 rep each 70, 75, 77.5, 80, 82.5, 85, fail at 87.5
Squat 3x115, 3x122.5, 3x130, 3x130, 3x140
Deads 3x140, 3x142.5, 3x145, 3x147.5, 2x150

When I start my new job and have a routine, I will start on my Chaos and Pain stack.

 

[Graeman]

Well, I'm feeling the lack of a controlled diet. Had good energy for my 3 main workout exercises, but died in the fun times supersets at the end. Still, forced myself through it and got on with it. Tightening things up diet wise again today, but really looking forward to a proper routine again from mid next week.

Wednesday 8th October
Chins 3x+8, 3x+8, 3x+8, 3x+8, 3x+10
Shrugs 3x130, 3x135, 3x140, 3x145, 3x150
Dips 3x+16, 3x+16, 3x+16, 3x+16, 3x+20 (back in a decent gym, so back doing dips again)
Superset funtime - 3 supersets each pair
Bent Row 40kg 12 reps
Lat Pull 45kg 12 reps
Upright Row 40kg 8 reps
Bent Fly 10kg 10 reps
Incline DB Bench 16kg 10 reps
Incline Fly 12kg 12 reps

 

[spud]

Good reading subbed, keep it up hombre

 

[Graeman]

Been sick again. Immune system seems to be smashed. 3 upper respiratory tract infections in 3 and a bit months. Nursing has the occasional downfall. Feeling a lot better, should be back in a day or two. Weight is currently 98kg at 24.5% via the house scale. When I got back from the bush 2 weeks ago I was at 94.5kg at 23%. So in 8 weeks or so where I had a bit of time off sick, I managed to increase my strength quite a bit, gained a couple of kilos, and didn't increase my fat percentage. Not too upset about that.

Then in the past 2 weeks I've only managed a few light workouts, had a couple of parties with friends visiting from overseas, slept a lot and gained a bit.

Looking forward to resetting in a day or two and heading off on another 8 weeks, planning to keep it strict as my initial plan was, and see how things go. I have a new job now that is 10km (6miles) from home, so will be cycling there and back 3-4 days a week. I will also start my Chaos and Pain products - Genius, Ferox and Inferno. I will continue with my local protein, and am going to include a BCAA. Will write all this up when I restart the training in the next day or two.

 

[Graeman]

Positives!

What made me feel it was working was when I got off the plane and my wife saw me the first time in 4 weeks. First thing she said was "ooh, look at your arms". Even better was when I took my shirt off at home and she did a double take and said "wow, you've got traps honey!"

So still motivated and primed to go!

 

[Graeman]

Right, ready to get back in business.

Will cycle too and from work the next two days to get back into exercise. Then gym on Wednesday on my day off, and into it from there.

Food is cooked for the week ahead, breakfast sausage patties and chicken wings, lots of rice. Made up my own breakfast sausage pattie recipe.

1kg mince (I used lean beef, but in future will use pork or turkey as well)
10 eggs (1 per 100g meat)
olives, sun dried tomatoes, capers for flavour.
Bunged it all in the blender (olives, tomatoes, capers first)
Then slowly added bread crumbs til it was just the right consistency (slightly sticky, but not too much).
Threw it in a bowl, stirred in paprika and hot sauce.
Made it into ten patties.
Baked in the oven at 180 for 20 minutes, turned halfway through.
I will take this with me on early starts to eat after the bike ride, will have one pattie and a boiled egg for breakfast.

Snacks will be a couple of chicken wings. Lunch will be tuna, rice and vegetables. Dinners will be whatever I happen to have at home with my wife. Most likely stews, or meat and salad.

Really feeling good and motivated and ready to go.

Will weight myself in the morning and start an 8 week run to see how it goes, and give me a start and stop date.

 

[spud]

Pictures would be good mate, of ur wife also... Ahoooyy

 

[Graeman]

Finally back lifting weights again. Cycling took more out of me than I thought. 8.5km each way Monday, Tuesday and Thursday. Wednesday did a light total body workout at home. Friday day off, train to work, dinner and drinks with the wife after. (Body weight 94kg, 24% on home scale)

Saturday 1st November
OHP 3x60, 3x62.5, 3x65, 2x65, 2x65
Push Press 75, 77.5, 80, 82.5, fail at 85
Squat 3x115, 3x120, 3x122.5, 3x125, 3x130
Deadlift 3x120, 3x140, 3x145, 2x150, 1x150

Supersets x3 (10 reps each)
EZ Curl 25, 27.5, 30
EZ Extend 25, 27.5, 30

Down the rack
Cable Curl 22.5 -> 5kg 7 reps each plate
Cable Pressdown - same as above

Pretty hard going, but I gave it everything I had. Used Ferox for the first time, pretty impressive stuff. I've gone from a full scoop of C4 to a half scoop of Ferox, probably gave me the same initial boost, but I found that the energy lasted longer. I'll probably keep to a half scoop for a couple of weeks, at least til I feel I am able to push my weights back up, at the moment trying to stop pushing myself too far. I've also been taking 2 Inferno twice a day for the last few days, see how that goes.

Sunday 2nd November

Shrugs 3x120, 3x125, 3x130, 3x135, 3x140
Chins 3x+5, 3x+7.5, 3x+7.5, 2x+7.5, 1x+7.5 (finished off with three jump/negative chins)
Dips 3x+12, 3x+12, 3x+12, 3x+12, 3x+16

Supersets 3 sets 10 reps first exercise, 12 second exercise

Upright row/bent fly 30kg/8kg
Bent Row/Lat Pulldown 35/40
DB Bench/Fly 16/10

Ferox again - felt exhausted after the dips, but seemed to have a new gear I changed into, and threw the supersets on for the fun of it. Almost couldn't walk out at the end, totally exhausted but feeling great.

I've also been taking two Genius before work each day at the new job for the last week (didn't in the first week). I'm a nurse working in DOSA (Day of Surgery Admissions), which involves doing a **** load of paperwork, observations and anything else required pre-surgery, as quickly and efficiently as possible. I find that the days I take Genius, I start the shift with much more clarity and focus. Things seem to fly and flow much better. I'm able to adapt to rapidly changing situations much faster too. So it gets my vote!

 

[Graeman]

Trying to get used to the cycling and get back into the weights. Cycled to work yesterday, no weights. Really wanted a workout today so no cycling.

Still tired and sore this afternoon, but after my Ferox and two Inferno, a 15 minute sit down and run through in my head and I hit it.

Squat 3x120, 3x125, 3x130, 3x132.5, 3x135 (only 5kg off my 3 rep max from before I slacked off)
1/2 squat bottom up 140, 145, 150, 160, 165, 170, 175, 180
Deads 3x130, 3x135, 3x140, 3x145, 3x150
OHP 3x50, 3x52.5, 3x55, 3x57.5, 3x60

Superset
EZ Curl 30kg 10, 10, 8
EZ Extend 30kg 10, 10, 8

Down the stack 5 reps each 5 plates-1
Rope bicep curls
Rope tricep press down

Staggered out exhausted. I'm certainly not the strongest or fittest but I'll give it everything.

 

[Graeman]

Reset time. I for many years I was overweight, depressed and anxious, and found it hard to find the focus to train. From time to time I let that guy sneak back into my life a little. Last few weeks training has been very sporadic and haphazard. So now its time for a reset, and a goal. (I find training with some kind of short term goal keeps me on track).

Today I went dragon boat rowing in the spring sun on the river with my wife, and life is good. The dragon boat club has a regatta in three weeks, and has a mixed boat that needs a few more men, so I've put my hand up. Will give me something to aim towards. I am going to keep up with the same weights program as before, but dropping the weights back to the first week or so or my successful six week cycle. Weights will go down to 4 days a week, cycling 2-3 and rowing twice. I will reevaluate after the event, and find myself another concrete goal to aim towards.

**** happens, but you get over it, and get on with it.

Sunday 16th November
1 hours dragon boat rowing.

 

[Graeman]

Monday 17th.
Feel better with more focus. Up at 6.

Cycle 8.5km to work
(work 8.5 hours)
Cycle 5.5km to gym

OH Press 3x50, 3x52.5, 3x55, 3x57.5, 3x60
Push Press 65, 70, 75, failed at 80 (next time will go up by 2.5 and do a few more reps)
Squat 3x100, 3x105, 3x110, 3x115, 3x120
Deadlift 3x120, 3x130, 3x140, 3x145, 2x150 (helped that a young guy started doing 3 rep heavy deads right next to me, extra motivation so I made bigger jumps than planned, and it felt great.

Cycle 6.5km home.

Ate really well today, and feeling really good.