I am one cheeky mate, I swear...

[fizzayy]

Do you train in your back garden brah? Impressive! Drop hips more on your deadlift and push off the heels more (broscience)

[Anabolichef]

Do you train in your back garden brah? Impressive! Drop hips more on your deadlift and push off the heels more (broscience)

yeah mate, got a nice set up with the basics, alot of plates and a few assistance things, like a low/high pulley, leg curl/extension and an old school squat/calf raise machine.

Just been given that push through the heels tips funny enough.

Thanks for dropping in brah!

[Anabolichef]

14/09/2011
Nice back and shoulder workout today, the weather was glorious.
And here is what I had postworkout:
Lean minute steak, on ciabatta rolls with rocket and tomato pesto.
(The other sammich isn't pictured)

[nyy123]

Sammie looks legit.

[Shreder54]

14/09/2011
Nice back and shoulder workout today, the weather was glorious.
And here is what I had postworkout:
Lean minute steak, on ciabatta rolls with rocket and tomato pesto.
(The other sammich isn't pictured)

Do want

[Anabolichef]

Sammie looks legit.

was legit, ate both sammiches (4 halves)
came out at about: 765cals 74g P 70g C 20gF

[DavidVincent]

was legit, ate both sammiches (4 halves)
came out at about: 765cals 74g P 70g C 20gF

what's rocket?

[Anabolichef]

what's rocket?

It is what the americans call arugula and the french call roquette

[Anabolichef]

Crushed potatoes with rapeseed oil, red onion and parsley.
Griddled asparagus.
Chicken breast with a garlic, lemon and thyme marinade.

[LMHJr]

Awesome! tobey maguire has a log.

[swedishsavant]

[center]Crushed potatoes with rapeseed oil, red onion and parsley.
Griddled asparagus.
Chicken breast with a garlic, lemon and thyme marinade.

I love cooking too, but I can never be arsed to display it as nice as you do (increases p0rn level) since it's going into my belly in 45 seconds anyway! In and cheers for the HD pics!

[Anabolichef]

Haven't updated due to long work days, family weddings and the such so I thought I'd just check in quickly.
Upper body strength day today, went well, form is improving.
Will get some new pictures up in the next two days.

Made some pesto this morning and will be put to use tomorro on a chicken and pesto pizza, the perfect treat after squats and deads.



Also picked up this fragrance on the cheap
'Dirty English' by juicy couture



Love the bottle and I'm digging the smell, something a bit different from what I would normally use.

[Anabolichef]

21.09.2011

Weight is going down, strength is going up. Feeling slightly leaner so I think I might be on the right track.

147lbs

[Anabolichef]

Very good workout today, hit up some back, traps and shoulders.
Beautiful weather made it all the more enjoyable.

Post workout meal: Ginger and chili pork fillet stirfry



I think pork fillet is a really underated cut of meat, cheap, lean, versatile, tender, lends it's self to spicy, herbal, fruity/sweet marinades.
Can be cut into cubes for shish kebabs, strips for stirfrys, medallions, seared and roasted whole. If you get a chance try some!

[ArmaniBri]

I'm following. Your food pron is enough to give Professor Klump the Big O.

[Anabolichef]

I'm following. Your food pron is enough to give Professor Klump the Big O.

Thanks man, glad you appreciate the food.
It's what I do.

[Anabolichef]

banana and oat pancakes

[Ashlei]

Just caught up on the posts and subbed. You've got a good base to add muscle too! Keep lifting heavy.

Totally loving the food p0rn in here too. Oh lawd, everything looks delicious.

[Anabolichef]

Just caught up on the posts and subbed. You've got a good base to add muscle too! Keep lifting heavy.

Totally loving the food p0rn in here too. Oh lawd, everything looks delicious.

And taking my multi...

thanks

anyway beautiful weather again time to get out there and hit some legs, speed squats, front squats, romainian deadlifts, travelling lunges and calf raises.
How fun!

[Anabolichef]

So I hit up some front squats today. Not sure on my form though so any feedback would be appreciated.
On my regular squats and front squats I am developing a case of buttwink and want to sort it out, is it due to poor flexibility? if so how do I fix this?

[Ashlei]

And taking my multi...

thanks

anyway beautiful weather again time to get out there and hit some legs, speed squats, front squats, romainian deadlifts, travelling lunges and calf raises.
How fun!

^Actually sounds pretty awesome!

Also, what's buttwink?

I'm no expert by any means, but have gotten tons of advice on my front squat recently so I'll try to share what I can.

Keep the elbows up...parallel to the ground. That's the main thing I noticed. It will help keep your chest up and prevent you from leaning forward. If you don't have the flexibility or shoulder strength for this, try the modified cossack grip). As the weight gets heavier this (elbows up & upright posture) will become more important. I can't really see your feet...are they about shoulder width or slightly wider? Angled out? Knees can come over the feet a bit more in front squats too.

Emma-Leigh suggested to me to keep reps low (3-5) because of the movement pattern.

[Anabolichef]

^Actually sounds pretty awesome!

Also, what's buttwink?

I'm no expert by any means, but have gotten tons of advice on my front squat recently so I'll try to share what I can.

Keep the elbows up...parallel to the ground. That's the main thing I noticed. It will help keep your chest up and prevent you from leaning forward. If you don't have the flexibility or shoulder strength for this, try the modified cossack grip). As the weight gets heavier this (elbows up & upright posture) will become more important. I can't really see your feet...are they about shoulder width or slightly wider? Angled out? Knees can come over the feet a bit more in front squats too.

Emma-Leigh suggested to me to keep reps low (3-5) because of the movement pattern.

feet are slightly wider than shoulder width and toes are pointed out.
I need to work on keeping my elbows up but I still feel pretty stable.
It's the buttwink that is annoying me. It is that dip you do in the bottom of the posistion with your butt to achieve extra depth, I'm pretty sure it is a flexibility issue and I'm sure is no good as it causes the lower back to round.

take a look at the flawless form of the chinese, no buttwink but still hits good depth

[waqas11]

In for this!

[Ashlei]

Ohh I see what you're talking about.

Knees need to come more forward. This is OK for the front squat. Thinking about going straight up and down, not sitting back like with a back squat.

Also staying more upright (chest, chin and elbows up) should help.

[Anabolichef]

Good workout today.
Rest day tomorro and will be a long day at work so won't be updating.

And look at this brotastic meal:
Roo, sweet taters and broccoli

[Ashlei]

^ My all time favorite bro meal...except with bison or beef instead of the roo. Can't find it here, but I want to try it!

[Anabolichef]

^ My all time favorite bro meal...except with bison or beef instead of the roo. Can't find it here, but I want to try it!

tasted just like beef to me. But bison is something I have to and will try in the near future.

The weekend shake:
1 scoop cookies and cream whey, 1 scoop chocolate pb whey, 2 crushed chocolate cookies, ben and jerry's cookie dough and skim milk.

[Ashlei]

I love bison and game meats That shake looks awesome

[canuck17]

Just caught up... that shake looks awesome! Except, Iunnnnno if I would put B&J into a shake... love dat stuff too much! Although, it ain`t no HDaaz!
Everything looks good, and your form in the lifts you posted is pretty good for sure.

Stop in by my log if ya get a quick minute! This applies to you all!

[waqas11]

wheres the weekly updates??