follow the long yellow brick road...to my recomp..

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    follow the long yellow brick road...to my recomp..


    So here's some things id like to share with u guys insofar as my journey to a stronger me. Ive been doing a four day workout for approx 3 weeks now, and really enjoying it. I have some goals I'd like to reach muscle mass wise, and keen to work my ass off to achieve them!


    So here are some stats to give u an idea of where I'm at:

    Current weight: 57.1kg (I'm approx 5ft*

    5 inches)

    Desired weight (due to muscle gain):60kg.I aim to hit this in 8 weeks or less.

    Supplements used currently: Alphamine and c4 as pre workouts.

    My workout for today as well as food intake will be in my next post
    Hope I can achieve some new fitness and strength goals, and give u guys some interesting reading in the process!

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    Day 4:torso
    Hit some new PRs this morning, arms have blown up and very warm...had half scoop Alphamine with a scoop of c4 30 mins pre workout.

    Face pulls
    1:5x10x15kg
    2:same
    3:same
    4:8x17.5kg
    5:8x17.5kg

    Seated slow Bb shoulder press:
    1:10x15kg
    2:10x15kg
    3:10x15kg
    4:8x20kg
    5:8x20kg

    Decline rotation press:
    1:10x10kg each hand
    2:10x10kg each hand
    3:8x12.5 each hand
    4:8x12.5kg each hand

    Db trap 3 raise
    4x10x3kg each side

    Great start to the day

    Food intake for today..
    Breakfast approx 830am
    2 cups mixed berries, 1 boiled egg (nice ppl at cafe near my gym provided this as I wasn't prepared LOL) and handful raw mixed nuts

    Snack approx 11am
    Strawberry hydroxyburn protein shake

    Lunch approx 130pm
    180-200g approx chicken breast with 150g veggies

    Snack approx 4pm green apple and handful raw mixed nuts

    Dinner will be approx 730pm
    200g diced chicken breast cooked in half teaspoon coconut oil, 150g veggies with garlic and lemon juiced mixed through..

    Energy pretty good today, felt a bit lethargic about 5pm
    Overall though, a good day ...keen to keep on going!
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    Up the fats and protein slightly. What was your intake total kcals for the day?

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    Will do , and downloading app to check cals as we speak
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    1 616 total cals for today...
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    Current weight in lbs x 14 minimum.
    So 57 x 2.2 x 14 = 1755kcals min.

    Add another shake in with the apple and nuts.

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    Quote Originally Posted by runner_79 View Post
    Current weight in lbs x 14 minimum.
    So 57 x 2.2 x 14 = 1755kcals min.

    Add another shake in with the apple and nuts.

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    Sounds good ...really appreciate the help babe, muscle kel here we come lol
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    Eating low/no carb feels so much better...
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    Another fantastic workout this morning, felt pumped and energized the whole time,arms felt like they were gonna explode lol...breakfast to fuel my day soon, all details tonight
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    This is a pretty good article regarding not eating enough.

    http://www.activewearonline.com.au/blog/?p=906

    I've made my wife read it to remind her to keep her to keep her calories up.

    Br
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    Quote Originally Posted by ZiR RED View Post
    This is a pretty good article regarding not eating enough.

    http://www.activewearonline.com.au/blog/?p=906

    I've made my wife read it to remind her to keep her to keep her calories up.

    Br
    "Page not found"
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    Quote Originally Posted by machorox123 View Post
    "Page not found"
    Odd. It opens from the email I sent and this is the link copied right from the web browser.

    http://www.activewearonline.com.au/blog/?p=906

    This is the title if it still doesn't work:
    "
    Clare Ross: How I Ruined My Metabolism"
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    Quote Originally Posted by ZiR RED View Post

    Odd. It opens from the email I sent and this is the link copied right from the web browser.

    http://www.activewearonline.com.au/blog/?p=906

    This is the title if it still doesn't work:
    "
    Clare Ross: How I Ruined My Metabolism"
    Got it good read..sounds like a terrible experience for the author
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    Jay, meet my girlfriend Kelley lol
    Kelley meet Jason. My coach

    -Chris
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    Quote Originally Posted by ZiR RED View Post
    This is a pretty good article regarding not eating enough.

    http://www.activewearonline.com.au/blog/?p=906

    I've made my wife read it to remind her to keep her to keep her calories up.

    Br
    Thanks mate, ill have a look
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    Quote Originally Posted by runner_79 View Post
    Jay, meet my girlfriend Kelley lol
    Kelley meet Jason. My coach

    -Chris
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    Hi Jay, nice to meet you! Thanks so much for your feedback and advice; and for being a clearly awesome coach to Chris
    ...
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    So this was todays workout ..
    Day one: torso 1:
    45 degree 1 1/4 db bench press 5x8x10kg in each hand

    Collar to collar bent row:
    1:8x20kg
    2:8x20kg
    3:20kg
    4:22.5kg
    5:25kg

    15 degree neutral grip paused db bench press 3x8x10kg in each hand

    Neutral grip seated cable row
    1:10x17.5kg
    2:10x21kg
    3:10x24.5kg

    Cable face pull
    2x10x12.5kg
    3rd set 8x15kg

    Elbow forward cable ext rotation
    3x12x2.5kg

    Great workout ....energy fantastic, arms jacked and very warm...really enjoyed it

    Will update to include food later tonight.
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    Quote Originally Posted by runnerschick View Post
    Hi Jay, nice to meet you! Thanks so much for your feedback and advice; and for being a clearly awesome coach to Chris
    ...
    Haha, likewise. I thought there was a connection between the two of you.
  19. Senior Member
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    Quote Originally Posted by ZiR RED View Post

    Haha, likewise. I thought there was a connection between the two of you.
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    Wow. This mornings workout felt freakin amazing, did not stop once and felt a massive pump thru arms and legs.. can see arms n back starting to change, legs getting firmer...New PRs got me so excited to keep pushing forward

    Day two:legs
    Bb deadlift
    1: 5 reps 40kg
    2:4 reps 50kg
    3:3 reps 50kg
    4:2 reps 55kg
    5:1 rep 60kg.... Will aim to hit 70kg in 8 weeks or less

    Long lunge
    1:5 reps 10kg each hand
    2: 4 reps 10kg each hand
    3:3 reps 12.5kg each hand
    4: 2 reps 13kg each hand
    5: 1 rep 15kg

    Leg curl
    1:6x33kg
    2:6x33kg
    3:6x40kg
    4:6x40kg

    Calf raise
    1:6x82.5kg
    2:6x82.5kg
    3:6x90kg
    4:6x90kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises
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    Consumed 2234 calories today, energy was fantastic, no lethargy at all ... Onto tomorrow's goals
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    Had half scoop of Alphamine with scoop c4 before workout this morning, and 5 mins in, I felt that really warm, relaxed but focused and energized feeling.

    Did 15.5km/h Sprints this morning for 15-20secs each,alternating between walking at 6.5km/h to running at 10km to sprints. Did this for 30 min

    Finished with 3x30criss crosses
    3x30 bicycles n 3x10 10kg weighted crunches

    Great stuff
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    291 cals at breakfast, hoping to get a training sesh in this arvo craving some Alphamine lol...arms today
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    Great workout this arvo with Chris, felt the biggest pump through my arms, n seemed to have energy that went on n on...

    Assisted dips
    1:8x20kg
    2:8x20kg
    3:8x20kg
    4:8x15kg
    5:8x15kg

    Ez Scott curl
    4 setsx8x15kg,
    5th set 8x20kg

    Ez skull crusher
    3x10x15kg

    Standing Bb curl
    1:10x15kg
    2:8x17.5kg
    3:8x17.5kg

    Decline Db tricep extension
    1:10x5kg each hand
    2:10x5kg each hand
    3:10x5kg each hand

    45 degree seated db hammer curl
    3x8x7.5kg each hand

    Plus 10x20m shuttle runs/Sprints on track
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    Getting into the protein n veggies atm, yummmm. Dance class n abs tonight, keen as ...back into day 4 torso two training tomorrow morning
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    Best class tonight, energy was 110% all the way through, drenched in sweat! Great way to end the day...
    *dance like nobody is watching*
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    Have hit 58.5kg up from 57.1kg, but feeling leaner through my mid section in particular, arms have shaped up somewhat...keen to keep this going
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    Day 4:torso
    Strong workout this morning, arms jacked and shaking!
    Had one scoop Alphamine with one scoop c4 preworkout

    Face pulls
    1:8x17.5kg
    2:8x17.5kg
    3:8x17.5kg
    4:8x17.5kg
    5:8x17.5kg

    Seated slow Bb shoulder press:
    5x8x20kg

    Decline rotation press:
    4x8x12.5kg each hand

    Db trap 3 raise
    4x10x3kg each hand

    Energy pretty good today so far,few tummy troubles earlier this morning but otherwise ok...

    Food for today will be posted tonight
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    Just over 2000 cals today
    Food intake for today..
    Breakfast approx 830am
    2 cups mixed berries, 2 boiled eggs and handful raw mixed nuts

    Snack approx 11am
    Strawberry hydroxyburn protein shake, low carb gluten free cookies

    Lunch approx 130pm
    Approx 180-200g lamb with 150g veggies, 1 tsp aioli mayo

    Snack approx 4pm green apple and handful raw mixed nuts

    Dinner approx 730pm
    200g roast beef with150g veggies with 1 tsp dijonnaise
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    Something we must all remember

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    Really enjoying this program, body feeling stronger than ever, and I'm determined to work harder every day n achieve everything I set out to
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    Just wondering if anyone had any suggestions based on my food intake and what I might need to add/have less of to build muscle, lose fat and boost energy? Eating around 2000-2300 cals per day atm, just getting a bit of tiredness around 330-4pm at the moment...
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    Gonna cook a gluten free chicken stir fry tonight for Chris n I n family....mmmmm garlic
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    So this was todays workout ..
    Day one: torso 1:
    45 degree 1 1/4 db bench press 5x8x10kg in each hand

    Collar to collar bent row:
    1:8x20kg
    2:8x20kg
    3:20kg
    4:22.5kg
    5:25kg

    15 degree neutral grip paused db bench press 3x8x10kg in each hand

    Neutral grip seated cable row
    1:10x21kg
    2:10x21kg
    3:10x24.5kg

    Cable face pull
    2x10x15kg
    3rd set 8x17.5kg

    Elbow forward cable ext rotation
    2x12x2.5kg
    3rd set 10x5kg

    Great workout ...
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    Leg training tonight after work meeting.....who thinks I can hit the 65kg mark in deadlifting???
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    Two words to describe my workout tonight.
    Effing insane!!!!!
    Details asap
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    Wow. Tonights workout felt bloody amazing, did not stop once and felt a massive pump thru arms and legs.. somehow, I don't know how, I found the strength to really push myself and achieve new goals

    Day two:legs
    Bb deadlift
    1: 5 reps 40kg
    2:4 reps 50kg
    3:3 reps 55kg
    4:2 reps 60kg
    5:1 rep 65kg.... This felt fantastic!
    Still aim to hit 70kg in 8 weeks or less

    Long lunge
    1:5 reps 10kg each hand
    2: 4 reps 10kg each hand
    3:3 reps 12.5kg each hand
    4: 2 reps 12.5kg each hand
    5: 1 rep 12.5kg (legs were a lil shakey with higher Weights in dlift, n wanted to maintain proper technique)

    Leg curl
    1:6x33kg
    2:6x33kg
    3:6x40kg
    4:6x40kg

    Calf raise
    1:6x82.5kg
    2:6x82.5kg
    3:6x82.5kg
    4:6x82.5kg

    Plus 3x10 garhammer raises
    3x10 hanging leg raises
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