Brendbro's 'almost too weak to lift' Log

[Shazriki]

Workouts looking good, glad you're having fun with the new setup

Also yea now you know (or remember) why when I have XF on hand it gets used in proats almost daily. It's just ridiculous.

[snrygo]

dood, IMO strength training greater than hyper training. i get bored pastlike 6 reps:P


and that pasta looks pretty bomb

surpriesed you bought so little at costco. i ususally have like 1.5 grocery carts of stuff lol

[brendbro]

march 24

off day

weight - 66.4

cardio
treadmill - 571 cals
stairmaster level 17 - 100 cals

march 25

wave b - deadlifts



weight - 66.8

80% - 107.5kgx3 (236.5lb)
85% - 115kgx3 (253lb)
90% - 120kgx4 (264lb)

accessory work

pull ups
bwx12
bwx8
bwx8
bwx7

seated row
60x12
60x12
60x12
60x12

hanging leg raise
bwx12x3

planks
1:30
1:10

cardio
treadmill - 30 mins, 320 cals
stairmaster level 17 - 18:00, 322 cals

bloody amazing workout today. I am loving focusing on strength and motivation has been absolutely through the roof. Deadlifts today and they felt gooooooooooooooooooooood :d no straps and form is feeling top notch. I busted out 4 reps on my last set, which gives me the feeling that my estimated 1rm was pretty close to spot on, which i'm happy about. I maybe had 1 more in me but grip was giving up so i gave it out. Bloody excited to hit my 1rm (well, 90%) next week!! Feels good to have ditched straps honestly (something i never thought i'd be saying). Didn't even realise but accessory work was a huge increase in intensity & reps from last week, which is great because rest breaks and perceived effort were just about the same... Dat dere energy peak :d feels freaking awesome!!

food

lcp sludge
mix ins - honeypuff cereal, bran, strawberries


did some shopping at costco today

mini cinnamon rolls & 1kg!!! Of bocconcini

my most failed pizza yet
chicken, spinach & feta sausage, salami, bacon, mushrooms, green pepper, bocconcini & danish blue cheese

guess i didn't dry the bocconcini long enough because there was way too much moisture, still tasted good

snrygo's thai red curry pasta


creamy guac noodles

npb

[brendbro]

Workouts looking good, glad you're having fun with the new setup

Also yea now you know (or remember) why when I have XF on hand it gets used in proats almost daily. It's just ridiculous.

both my partner and I have been having the time of our lives with the new routine, I'm genuinely loving my work outs again.

yeah bud XF is the bees knees for proats, it mixes so perfectly every time and tastes out of this world. Only downside is the price. Have you tried any other flavours besides cinnamon roll and lemon cream pie? I've given chocolate peanut butter and cookies n creme a go, I'm very keen on seeing how their vanilla/strawberry/banana taste but am finding it hard to justify the price :\

dood, IMO strength training greater than hyper training. i get bored pastlike 6 reps:P

and that pasta looks pretty bomb

surpriesed you bought so little at costco. i ususally have like 1.5 grocery carts of stuff lol

Cheers man, used your recipe except subbed yoghurt for light philly cooking cream

100% in agreement, I've always found strength training infinitely more fun, rewarding & satisfying... hypertrophy does have it's place though I suppose

went to costco with some buds and I didn't actually need anything in particular & am on a pretty tight budget atm so had to be conservative, but when I saw the price of the bocconcini I couldn't say no (regular supermarkets have it for about $25 a kilo here, got it for $12)

[DTrulez616]

Training for strength is so much more fun then just going in there, doing some reps, and just looking for a pump. The adrenaline is pumping and you're amped to go for that top set.

I don't care if that was a failed pizza, it still looks like something I would smash.

[brendbro]

5/3/1 Wave B

Weight - 67.1

OVERHEAD PRESS
32.5kgx3
35kgx3
37.5kgx5

Accessory Work

DB press
17.5kgx15
17.5kgx12
17.5kgx10
17.5kgx12

Shrugs
100kgx15
100kgx12x3

Preacher
60x11

BB curls
40x15x3

Planks
1x 1:35
1x 1:05

Cardio
incline treadmill - 67 mins, 780 cals
stairmaster level 17 - 5 mins, 100 cals

Wave B of OHP's and my 2nd time doing them - ever. Felt bloody solid, and I took everyone's advice and applied it, including giving a long read over Rippetoe's pressing guide (thanks again Dex). All I can say is bloody hell OHP is the definition of a whole body work out. While the weight I'm pushing is still relatively light due to wanting to get form down, I could still feel it in just about every muscle - keeping core tight, whole upper body pushing and tons of force coming down through the legs and into the floor. These are going to prove to be an irreplaceable exercise I think. I ever so slightly moved the weight up from last time to what I estimated would be a fair weight for what the rep scheme for today warranted. For my last all out set I hit 5 and definitely had more in me but form began to break down in the sense that I had to keep my mind focused on keeping core tight, and then suddenly my back would hyperextend, so I'd fix that and my elbows would jolt back. As mentioned though, it wasn't a strength issue but more of a needing a bit more experience/time with these to let the technique/movement pattern really sink in first. Accessory work was great - much higher intensity than last week and, as with yesterday, effort was just about the same which I take as an excellent sign. During shrugs there were a bunch of skinny fat middle aged snobby crossfit guys using up half the floor in the advanced weight zone - could barely keep it together.jpeg. One of them idiotically pulled one of the incline benches over literally right along side the dumbbell rack and sat there while his friend used the floor for burpees, got in the way of some guys who had to use/return DB's to the rack... bloody idiots is all I can say.

Food

Bagel with lemon cream butter


'Roo bolognese


Creamy 'roo & bacon w/ butter fried noodles

Training for strength is so much more fun then just going in there, doing some reps, and just looking for a pump. The adrenaline is pumping and you're amped to go for that top set.

I don't care if that was a failed pizza, it still looks like something I would smash.

EXACTLY that man. Going for a pump is all well and good if that's what you're after, in some circumstances it can be good (lets be real - want to look best for a party? ) but heavy sets working towards strength is like being in a whole other dimension.

cheers on the pizza, twas fuarking tasty but had to eat with a knife and fork lol

[anuragp122195]

must acquire this lemon cream butter.

[snrygo]

must acquire this lemon cream butter.

I think it's LCP XF w butter

[anuragp122195]

I think it's LCP XF w butter

That is a great idea if you're right.
But they should make a real lemon cream butter! or a lemon cream cheese. Would buy right away.

[brendbro]

what snryg said

anuragp I've done both - 30g cream cheese + 10g XF lcp + 10g sugar free maple syrup for lemon cream cheese, or 20g butter + 10g XF lcp + 10g sugar free maple syrup + a little bit of water for butter

[anuragp122195]

what snryg said

anuragp I've done both - 30g cream cheese + 10g XF lcp + 10g sugar free maple syrup for lemon cream cheese, or 20g butter + 10g XF lcp + 10g sugar free maple syrup + a little bit of water for butter

Smart. Will try. Thanks for the idea buddy.

[Shazriki]

Taking a break from logging eh *******? j/k

both my partner and I have been having the time of our lives with the new routine, I'm genuinely loving my work outs again.

yeah bud XF is the bees knees for proats, it mixes so perfectly every time and tastes out of this world. Only downside is the price. Have you tried any other flavours besides cinnamon roll and lemon cream pie? I've given chocolate peanut butter and cookies n creme a go, I'm very keen on seeing how their vanilla/strawberry/banana taste but am finding it hard to justify the price :\

That's good to hear re: the training.

I've had the choc PB and CnC as well. CnC I wasn't impressed with but choc PB is very nice. Ultimately I'm in the same boat as you with regards to the basic flavors... there are cheaper alternatives out there which are still good. Can't be blowing TOO much money on designer protein supps.

[snrygo]

If you want a cheap, bomb tasting CnC protonz powder, I'd reccomend Dymatize elite gourmet. Blew my mind 3 days ago when I had some for the first time.

[foodpr0n]

If you want a cheap, bomb tasting CnC protonz powder, I'd reccomend Dymatize elite gourmet. Blew my mind 3 days ago when I had some for the first time.

Hmm, I did not like this Soooo00o0o unbelievably thin too. Not thick at all. It is isolate thin. I've had WPC thicker than it.
And since I've given him a taste from Myofusion and he's had UP 2.0 CnC - it's NOT gonna make the cut/fit the bill

[snrygo]

Hmm, I did not like this Soooo00o0o unbelievably thin too. Not thick at all. It is isolate thin. I've had WPC thicker than it.
And since I've given him a taste from Myofusion and he's had UP 2.0 CnC - it's NOT gonna make the cut/fit the bill

not as thin as whey lol. but i just add guar gum and it thickens right up!


i really like it but you can eat whatever the FUKKKKKKKKKKKKKKKKK you want!

[andyboi]

Once I tried Choc PB myo using foodpr0n's recommendation, I will and have not ever looked back. Stuff is unbelievable!!!

And holy hell at all the cardio being done in here. How come mate? How often is it done?

[DTrulez616]

Once I tried Choc PB myo using foodpr0n's recommendation, I will and have not ever looked back. Stuff is unbelievable!!!

And holy hell at all the cardio being done in here. How come mate? How often is it done?

What was that recommendation because Ive had Choc PB Myo and it was not thick at all?

[brendbro]

soz fellas, been really busy these past couple of days and haven't had time to update, will throw up these quick foodies and get the update up this arvo after bench (& reply to everyone)

[snrygo]

Needs more hamburger buns/10

[brendbro]

5/3/1 Wave C

Weight - 67

SQUATS

75% 55kgx5
85% 62.5kgx3
95% 70kgx9

Accessory Work

Seated LP
325x12x4

Lying LC
50x12x2
50x10
50x8

Standing CR
22x 20, 12, 12

Planks
1:30
1:25

Cardio
55 mins treadmill - 604 cals
stairmaster level 17 - 5 mins, 100 cals

5/3/1 Wave C

weight - 66.1

BENCH

75% 68.7kgx5
85% 80kgx3
95% 87.5kgx3

Accessory Work

DB Incline
20x16
20x15
20x12x2

Dips
BWx12x4

DB Flyes
15x12x3

Kneeing tricep extension
6ppsx11
6ppx9

Planks
1:40, 1:15

Cardio
treadmill - 59:49, 675 cals
stairmaster - 5:19, 100 cals

These past two sessions were epic. Third week / Wave C of 5/3/1 so it was time for my first 1rm. For squats I hit out 9 with relative ease, most of the exhertion was in my core and glutes. All accessory work after that was fukking ABOLISHED, seriously have no idea how my other exercises seem to be getting better as the weeks progress and the weight on the main exercise is going up. All in all I think I may have been slightly too conservative with my 1rm estimate for squats, still... better to be safe than sorry and honestly I'm beginning to look at lifting in a much more long term perspective and, what is 3 weeks? In all honesty it was really good for not only working on form, but helped me build patience and not being a fukking moron My bench 1rm was clearly much more accurate, as I just hit 3 reps. In actuality I hit 2, failed on my 3rd, felt like I still had 1 in me so reset and went for 1 last and hit it, so it was 3.5 altogether with a reset before my last rep. So judging from that - 87.5kg (192.5lb) for 3 reps means my 1rm is (according to bb.com calculator) 92.4kg (204lb) which is 1.4xBW, so I'm closing in on that 1.5.

I've been thinking a lot about it these past few days and I think I'd like to stop calorie/macro counting altogether. There was a point recently which made it really clear to me that it was becoming more of a detriment than anything, and at that point I knew something had to be done. I think reversing was good to a point, however now it is becoming too stressful, worrying over how many cals I need for the rest of the day etc is too mentally exhausting for me anymore. These past couple of days I have been very loosely tracking and I feel a lot more freedom, I've been intentionally finding situations where it isn't possible for me to track, kind of stepping into the deep end there, but it's been worth it. An issue I have also been thinking about is that I will be bulking, and historically speaking I don't get hungry enough to eat a sufficient amount by 'feel' alone. Still I am looking at the situation like this - when I began tracking it was something I had to learn, and it was tough at first but now it's a lifestyle. Not tracking and going by feel is just a new way of doing things that may be tough at first but with time I'll get used to. I'll deal with gaining weight when that time comes.

In the end it really comes down to this - I'm at a point where I am realising more and more that tracking is a lifestyle that isn't sustainable long term, not for me anyway. It's time for me to get more in tune with myself and just start pushing some heavy ass fukking weight and letting the rest take care of itself

Taking a break from logging eh *******? j/k

That's good to hear re: the training.

I've had the choc PB and CnC as well. CnC I wasn't impressed with but choc PB is very nice. Ultimately I'm in the same boat as you with regards to the basic flavors... there are cheaper alternatives out there which are still good. Can't be blowing TOO much money on designer protein supps.

Work these past few days has absolutely piled up, I got a bunch of tests next week and a boat load of assessment coming up so been busy out of my mind with all that.

Agreed on the CnC - it didn't taste bad by any means but wasn't a flavour I'd get again. Currently using my dymatize XT vanilla & XF LCP just about everyday, the dymatize XT range have absolutely blown me away

If you want a cheap, bomb tasting CnC protonz powder, I'd reccomend Dymatize elite gourmet. Blew my mind 3 days ago when I had some for the first time.

may have to give it a try!

Hmm, I did not like this Soooo00o0o unbelievably thin too. Not thick at all. It is isolate thin. I've had WPC thicker than it.
And since I've given him a taste from Myofusion and he's had UP 2.0 CnC - it's NOT gonna make the cut/fit the bill

lolz, I can't really remember how myofusion CnC tasted but I remember it was good, REALLY wanna give it another go

not as thin as whey lol. but i just add guar gum and it thickens right up!

i really like it but you can eat whatever the FUKKKKKKKKKKKKKKKKK you want!

fuark, smart move actually... I got all these WPC protein samples to use but have been adamant about using them due to their thinness... may have to pick up some guar/xantham gum

Once I tried Choc PB myo using foodpr0n's recommendation, I will and have not ever looked back. Stuff is unbelievable!!!

And holy hell at all the cardio being done in here. How come mate? How often is it done?

The chocolate myofusion tastes sensational (just like yogo IMO), though I probably won't get it again as all I use protein for is oats & sludge and it is a bit of a nuisance to use either way.

regarding cardio, many reasons - feels fukking good, I got pretty much all my deficit when cutting through cardio and really learnt to love it, now I use it to my advantage to get in a decent amount of study while at the same time helps with endurance. Honestly I fukking love this lifestyle now and wouldn't want to change anytime soon

Needs more hamburger buns/10

lolz, bought a ton of damper rolls and have had to use them before they go mouldy... u jelly we get damper?

[prolvr]

Damper rolls win, Bakers Delight have really nice damper rolls

Lifting & eats are epic keep at it man you are killing it!

[foodpr0n]

Killin' it mate.
1.5x bw bench here we commmme!

Wrt cal counting. Totally with you, as you know.
If I can throw out a suggestion. You know you're roughly on what like 3kcal?

You don't have to count per se. Just track. Make a mental note.
Aim to hit like 1.5g/lb protein
-then it won't matter if your guestimating is under, you'll have an adequate amount.
-satiety
-arguably better partioning
-tastes fun good

so that's what 220ish grams.

Then just go for ranges of fats and carbs, like 60-80g fat .. 350-400g carbs. Mental notes as you go. It's how I've been rolling lately.since I only eat like 3/4meals a day it's not hard. Simple tracking, 2 slices of toast with some mushrooms, tomato, some bbq sauce, bit of milk in my coffee I just say (no weighing or anything) = 50g carbs at brekkie, got another 150g left (wish I had 400g)
Better to have an idea of your consumption than to not.

[Shazriki]

^^ I like this layout a lot. I may adopt something similar with a biiit more structure when I transition out of comp mode.

Solid benching bro! Closing in on the golden 1.5x. Jelly

I may take the risk and acquire 2kg of banana nut since you've been raving about it so much.

[DTrulez616]

Awesome job on the Squats man. Hitting 9 on a 1+ set is incredible. 5/3/1 is great! I'm loving it as well and it has me in that same long term thinking as well. It's a marathon, not a Sprint.

With the calorie counting, make sure you don't make the mistakes that some many other people and i do and overestimated your intake. I stopped calorie counting for a month and overestimated everything and lost weight.

[Dexter3000]

Brend, I can definitely relate to your post about calorie/macro counting. Your reasoning sounds very understandable (been there too) and it's probably a good thing that you noticed these signs yourself at this point, that it was getting too stressful.

We're all different and deal differently with such things, but just know that there is a middle ground between meticulously logging everything you eat and letting go completely. It can be difficult in the beginning to 'let go' but you come across as a sensible and smart guy, so keep common sense and you'll be better off in the long run.

(I have the same experience and the liberating feeling is very strong, like all of a sudden you have so much more space in your head to think, eat anything you want with moderation and be like 'normal' people, while of course still lifting heavy and getting sexy as fukk in the process )

[brendbro]

5/3/1 Wave C

weight - 66.5

DEADLIFT

75% 100kgx5
85% 115kgx3
95% 127.5kgx3 PR (280.4lb)

Accessory Work

Pullups
BWx12
Bwx8x3

Seated Row
60x12x4

Hanging leg raise
BWx15
BWx12x2

Planks
1:30, 1:15

Cardio/Study
treadmill - 76 mins, 852 cals

Not going to lie, I was nervous on my way to the gym today - my first time doing a 1rm on DL's. Still, those nerves were overcome with a fukload of excitement by the time I arrived. First two sets were pish posh easy. Got up for my final set and hit out 3 These were tough, but felt freaking fantastic. That's the most I've ever DL'd clean as well so it's a PR. I actually did 1 and reset as my hands were sweaty and slipped, then went again and got 2. Very happy with how they went overall. Pretty bloody glad I dropped the straps, they're only feeling better for it. Hit some PR's in accessory stuff but who the fuk cares about that. Got my nutritional science mid semester exam tomorrow so been studying lots, wish me luck!

Food

Went out to dinner with the fam for brother's bday, loads of fun was had. This was my brothers pizza, I actually got puttanesca lol


BBQ meatlovers pizza
Cheeses = bocconcini, danish fetta & gorgonzola
meat = kangaroo, salami, bacon
& a boat load of bbq sauce


BBQ cheese & bacon roll
w/ salami, bacon, gorgonzola & bbq sauce




I think my epic dieters sweet tooth is finally dissipating, lately I've been craving savoury & (more importantly) salty foods lol

Damper rolls win, Bakers Delight have really nice damper rolls

Lifting & eats are epic keep at it man you are killing it!

cheers bud!! really appreciate your continued support.

haven't had the bakers delight damper rolls, I usually grab the Tip Top brand from woolies, but I'll make sure to give 'em a go!

Killin' it mate.
1.5x bw bench here we commmme!

Wrt cal counting. Totally with you, as you know.
If I can throw out a suggestion. You know you're roughly on what like 3kcal?

You don't have to count per se. Just track. Make a mental note.
Aim to hit like 1.5g/lb protein
-then it won't matter if your guestimating is under, you'll have an adequate amount.
-satiety
-arguably better partioning
-tastes fun good

so that's what 220ish grams.

Then just go for ranges of fats and carbs, like 60-80g fat .. 350-400g carbs. Mental notes as you go. It's how I've been rolling lately.since I only eat like 3/4meals a day it's not hard. Simple tracking, 2 slices of toast with some mushrooms, tomato, some bbq sauce, bit of milk in my coffee I just say (no weighing or anything) = 50g carbs at brekkie, got another 150g left (wish I had 400g)
Better to have an idea of your consumption than to not.

DW man, if & when I do stop counting I think I'll still make a mental note of protein minimums... my diet atm is easily sufficient in protein, it's not like my diet will change either so it'll just be dropping the tracking

^^ I like this layout a lot. I may adopt something similar with a biiit more structure when I transition out of comp mode.

Solid benching bro! Closing in on the golden 1.5x. Jelly

I may take the risk and acquire 2kg of banana nut since you've been raving about it so much.

hehe, really hope you like the banana nut as I know you have mentioned you don't usually like the fruity flavours... fingers crossed

Cheers on the bench man, it's always been my strongest lift... now to kill the other compound milestones!

Awesome job on the Squats man. Hitting 9 on a 1+ set is incredible. 5/3/1 is great! I'm loving it as well and it has me in that same long term thinking as well. It's a marathon, not a Sprint.

With the calorie counting, make sure you don't make the mistakes that some many other people and i do and overestimated your intake. I stopped calorie counting for a month and overestimated everything and lost weight.

I bloody adore 5/3/1 lol, it's really an amazing set up. The squats were great but I don't think it's as epic as it sounds lol, as I mentioned I was just too conservative with my original estimations, if I truly hit 9 on a 1+ then... well... my mind would have exploded.

I admittedly do make that mistake, overestimation is my biggest issue whenever I stop tracking, hence as I mentioned previously I almost always undereat. That is something I will need to face head on & tackle though as I'm tired of using calorie counting as a way of telling myself how much I need & should be eating... I'd like to go to a more old school, basic way of doing things where if I'm hungry I'll eat, and if I'm not gaining then I'll eat more... simple as that. In the past I've been terrified of that method (for the obvious reasons of overconsumption etc), but tbh where I'm at right now nothing sounds more appealing

I hope that made sense lol

Brend, I can definitely relate to your post about calorie/macro counting. Your reasoning sounds very understandable (been there too) and it's probably a good thing that you noticed these signs yourself at this point, that it was getting too stressful.

We're all different and deal differently with such things, but just know that there is a middle ground between meticulously logging everything you eat and letting go completely. It can be difficult in the beginning to 'let go' but you come across as a sensible and smart guy, so keep common sense and you'll be better off in the long run.

(I have the same experience and the liberating feeling is very strong, like all of a sudden you have so much more space in your head to think, eat anything you want with moderation and be like 'normal' people, while of course still lifting heavy and getting sexy as fukk in the process )

Being able to step back and objectively assess everything has been tough, for a long time I needed to track in order to sort my sh!t together, for the longest time it was better than the alternative... I think a lot of it has to do with how I psychologically approached it. For example... I hated how I looked SO much that the only way for me to enjoy any food was to know exactly how it was affecting me - aka by tracking it, if I didn't my mind would basically play tricks on me... I'd start to correlate how I looked & more importantly how I felt about how I looked with the food I was eating... in that sense if I wasn't to track I'd avoid any 'junk' labelled food because as soon as I ate a candy bar (or what have you) I'd feel guilty... as soon as I tracked my intake however those feelings dissipated.

Long story short - I thought it was a solution, when in reality it was just covering the real problem. Things are pretty different now though, there's been quite a few moments in my life over the past 6 or so months which really stick out to me as points that have REALLY helped with things. I have learned to accept how I look and faced a few 'inner demons' and I think I'm ready to just focus on lifting and let the rest fall into place.

Sorry for the rant, but if not here where else lol

[Ryanmckd]

Bloody BB.COM iphone app made me delete my subscription to your thread . Subbed again and I'll read over the last few pages to catch up when I get the chance but I did read your last post mate and that's an impressive deadlift PR, even more so because of your current weight. Awesome! Your killing this reverse mate, should be close to done now right? I failed hard at mine and have given myself the last few weeks to get in the right mental frame of mind to diet for what I think will be another 3-4 month stint to get back to my previous low, Idungoofed lol! All a learning experience and I'll nail it eventually.

[psychodiver9]

Fuk yeah. Deadlift PR baby

[brendbro]

Bloody BB.COM iphone app made me delete my subscription to your thread . Subbed again and I'll read over the last few pages to catch up when I get the chance but I did read your last post mate and that's an impressive deadlift PR, even more so because of your current weight. Awesome! Your killing this reverse mate, should be close to done now right? I failed hard at mine and have given myself the last few weeks to get in the right mental frame of mind to diet for what I think will be another 3-4 month stint to get back to my previous low, Idungoofed lol! All a learning experience and I'll nail it eventually.

cheers ryan!! Great to see you're still around and doing well

Reverse is just about done yeah, I'm sitting at around 3k currently and weight is pretty much stable. Sorry to hear about that man, reversing is definitely tougher than I anticipated, so I can understand the problems you had. If you're not in the right frame of mind it could be a real deal breaker, there have been moments where I had the whole 'fuk it what's the point in holding back' mentality but managed to block it out.

Definitely wish you the best of luck with dieting again mate, you've shown you can absolutely KILL it so I don't think you'll have any trouble!! You reckon you'll get the log back up and running?

Fuk yeah. Deadlift PR baby

thanks heaps mate

just realised that puts my 1rm @ 297 which is a little over 2x BW

[snrygo]

pure murder on the pulls mate! and that first pizza