Kaizen - Shazriki's log to continuous improvement

[ian0789]

What PC games you playing? =O Always looking for new ones to keep me busy. Not really much new has really caught my eye. Waiting for BF3 to come out but thats not till the fall.

[Shazriki]

What PC games you playing? =O Always looking for new ones to keep me busy. Not really much new has really caught my eye. Waiting for BF3 to come out but thats not till the fall.

Dude I haven't touched video games in almost 6 months, it's completely screwed up. I got hold of Assassin's Creed Brotherhood yesterday but my laptop doesn't quite have the processing power needed for it (all other specs match up). To be fair though the laptop is from the summer of '09 and brotherhood was released a few months ago.

I grabbed Dragon Age Origins which looks really good. A fantasy RPG from Bioware with really immersive single-player. Will try it out tonight. Seems like an Elder Scrolls style game with more focus on tactical combat, if you've ever played anything from the ES series.

Haven't played many FPS recently, last one was probably COD4 multiplayer in the summer. You an FPS man?

[ian0789]

Mehhh kind of. I hate new FPS like CoD. I really loved the BF games and CS / CS:S. I really enjoy any time of game, rpg, fps, strat. It just seems there isnt much coming out these days that really holds my interest. Even new mmo's have been crap :/

I really cant wait for Portal 2 to come out in April. Steam has some really good cheap games that are bought / downloaded from there store. Portal, Team Fortress 2, Braid, Witcher, Deus Ex, Left for Dead. Just trying to figure out what one I wanna buy next =)

I was playing BF2 and BF2 Vietnam Xpack but its been kind of lame, not to many solid servers up. Maps are way to big for the small amount of people playing. Most just run around and stat farm or massive map of snipe wars.

Dragon Age 2 just came out, but the reviews are kind of meh for it. Alot are saying Dragon Age Origins was a **** ton better =P

Are you playing DAO in real time game play or freeze? Thats the one thing I dont like about it. People are saying the real time is really hard to deal with on PC.

[Dexter3000]

I wasn't too bothered about the cardio, I actually LIKE going for a jog on the weekends. As it turned out the weather was beautiful Sunday morning and I woke up at 9am. 3 hours watching crappy sunday TV while waiting to break my fast? Not gonna happen.

But you're absolutely right, I make sure I get one day of full on laziness where I do nothing. In order to make this easier I've gotten reacquianted with an old friend: video gaming I recommend it if you aren't into it. PC is my preference since I don't have access to a console, but it's all good.

Incidentally experienced my first "bulk bloat" this morning. Up 1.5 lbs from yesterday, pure muscle gainz no doubt lol

Agreed.

Cardio can be fun and good for cardiovascular health, but in general for building muscle: rest > (excessive) cardio. Martin also recommends taking it easy on rest days, his clients usually dont do any cardio at all.

[Shazriki]

Mehhh kind of. I hate new FPS like CoD. I really loved the BF games and CS / CS:S. I really enjoy any time of game, rpg, fps, strat. It just seems there isnt much coming out these days that really holds my interest. Even new mmo's have been crap :/

I really cant wait for Portal 2 to come out in April. Steam has some really good cheap games that are bought / downloaded from there store. Portal, Team Fortress 2, Braid, Witcher, Deus Ex, Left for Dead. Just trying to figure out what one I wanna buy next =)

I was playing BF2 and BF2 Vietnam Xpack but its been kind of lame, not to many solid servers up. Maps are way to big for the small amount of people playing. Most just run around and stat farm or massive map of snipe wars.

Dragon Age 2 just came out, but the reviews are kind of meh for it. Alot are saying Dragon Age Origins was a **** ton better =P

Are you playing DAO in real time game play or freeze? Thats the one thing I dont like about it. People are saying the real time is really hard to deal with on PC.

Well sequels usually are meh, but the thing about them is that if you liked the first game you almost always want to see what happens next, and end up playing regardless of how the game is reviewed. This is the genius of the gaming industry.

I haven't actually had a chance to play it yet but I did read that some of the battles on the PC were hardcore and favored more of a pause-and-play approach. Which I'm fine with because I loved the old school turn-based RPGs (final fantasy especially).

Agreed.

Cardio can be fun and good for cardiovascular health, but in general for building muscle: rest > (excessive) cardio. Martin also recommends taking it easy on rest days, his clients usually dont do any cardio at all.

Exactly. The two sessions a week I do are on my coach's recommendations. But he said to keep it light, which is why my runs are all <5km. Feels like a walk in the park

[Dexter3000]

Well sequels usually are meh, but the thing about them is that if you liked the first game you almost always want to see what happens next, and end up playing regardless of how the game is reviewed. This is the genius of the gaming industry.

I haven't actually had a chance to play it yet but I did read that some of the battles on the PC were hardcore and favored more of a pause-and-play approach. Which I'm fine with because I loved the old school turn-based RPGs (final fantasy especially).



Exactly. The two sessions a week I do are on my coach's recommendations. But he said to keep it light, which is why my runs are all <5km. Feels like a walk in the park

Exactly what I do for cardio, 5km run in 30 minutes. Easy but a nice sweat and good to maintain a basic condition.

[Shazriki]

Exactly what I do for cardio, 5km run in 30 minutes. Easy but a nice sweat and good to maintain a basic condition.

Just what the body needs

21 March 2011

Great day today. Was busy at the office so wasn't bored for the entire day. Looks like this internship is finally starting to pick up nearly 8 months in. Lifts all went up from last week today so pretty pleased. Finally managed to add a couple of pounds to my bench with my small plates. I recommend anyone at a beginner stage of lifting to get these, I've only had them for a week and yet I can already see their value in sustaining progression.

~The Workout~

Also if you're thinking "wtf with the poundages" it's because I convert from kgs.

Squats 178.2 x 5 x 3
*
Bench press 156.2 x 5 x 3
*
Chins BW x 10 (nearly got that 11th), BW x 8, BW x 6
*
High Cable twist 55 x 10 x 2 (each side)

~The Eats~

Not picture: lunch time tuna salad, potatos and sandwich pre-WO

Random It was someone's birthday at the office and I couldn't say no to the brownie



Dinner Chicken salad dress w/ balsamic vinegar



Dessert FF vanilla yogurt + XF CR + cream cheese + skippy natural honey PB + Chocos + Speculaas + CTC + banana + smarties



There was 226 CHO in that bowl!!

Macros 200P/397C/60F = 2929 cals + the brownie I couldn't account for

~Tomorrow~

An academic from my university is coming tomorrow to appraise the progress I've made on this internship. That could be a short conversation, but I happen to know him pretty well so it'll be a pretty lighthearted affair.

[ian0789]

226 CHO in that bowl

Now THAT is just what the body needs!

[Shazriki]

Now THAT is just what the body needs!

Hell YEAH. Although that one was a bit crazy, I think I'll halve everything next time and leave more room for a proper dinner That salad was good but man... salad post-WO do not want.

[Dexter3000]

Hell YEAH. Although that one was a bit crazy, I think I'll halve everything next time and leave more room for a proper dinner That salad was good but man... salad post-WO do not want.

Personally I like a huge meal with meat, veggies and something on the side post-wo. After that finish the day with a big cereal bowl

But yeah, sometimes less is more with the bowls.. 3 or 4 different adds to the GY/CC is exactly right for me.

[Shazriki]

Personally I like a huge meal with meat, veggies and something on the side post-wo. After that finish the day with a big cereal bowl

But yeah, sometimes less is more with the bowls.. 3 or 4 different adds to the GY/CC is exactly right for me.

Yup, same here. I'm still a big fan of meat and veggies even on a bulk. I still appreciate the feeling of satisfaction after a nutritious meal. That bowl was definitely a case of eyes bigger than stomach. However I usually make up for the crazy PWO meals on rest days, since I only eat two meals and therefore can always play around in the evening.

[Merial20]

Mehhh kind of. I hate new FPS like CoD. I really loved the BF games and CS / CS:S. I really enjoy any time of game, rpg, fps, strat. It just seems there isnt much coming out these days that really holds my interest. Even new mmo's have been crap :/

I really cant wait for Portal 2 to come out in April. Steam has some really good cheap games that are bought / downloaded from there store. Portal, Team Fortress 2, Braid, Witcher, Deus Ex, Left for Dead. Just trying to figure out what one I wanna buy next =)

I was playing BF2 and BF2 Vietnam Xpack but its been kind of lame, not to many solid servers up. Maps are way to big for the small amount of people playing. Most just run around and stat farm or massive map of snipe wars.

Dragon Age 2 just came out, but the reviews are kind of meh for it. Alot are saying Dragon Age Origins was a **** ton better =P

Are you playing DAO in real time game play or freeze? Thats the one thing I dont like about it. People are saying the real time is really hard to deal with on PC.

hey doggg u play cs?

[Shazriki]

22 March 2011

Today was pretty cool. My tutor's visit went smooth as hell, I forgot what a relaxed dude he is. Basically had an entire day off work to show him around the site and chat to him about how the internship was going. Some of the stuff we talked about really makes me excited about going back to university next year. It's still so far off and yet I know it'll come quickly.

~The Workout~

Nothing.

~The Eats~

Had to have lunch with my tutor. I mean I suppose I could have brought the usual tuppeware but my diet has been on point for the last 2.5 months straight and they at least post the calories that each meal has at the cafeteria so I thought "screw it I'll just estimate the macros." The lunch was smaller than I usually have on rest days so I was able to destroy the kitchen when I got home

Dinner Big ass stirfry



Not pictured: bowl of B&J's Fairly Nuts

Dessert CC + FF vanilla yogurt + XF CR + fruit loops + chocos + apples + speculaas



Macros (estimated) 199P/253P/81F = 2537 cals

Tomorrow

Work 9-5. Throw weights around. Eat. Sleep.

[Dexter3000]

Great looking eats man! I like that dessert...

[Shazriki]

Great looking eats man! I like that dessert...

Cereal and apple is quickly becoming a favorite.

[tomibraniste]

good diet is the most important thing if you want to gain muscle , right?

[Shazriki]

good diet is the most important thing if you want to gain muscle , right?

If It Fits Your Macros... but if you're serious yes it's pretty damn important. Muscles are made in the kitchen, and broken in the gym.

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23 March 2011

~The Workout~

Went up in all my lifts today from last week, so far so good. Incorporated RDLs into my routine in place of standard DLs. Turns out the plates I was using on the bar were too small and I was rounding my slightly on them (had to bend over too low to grab the bar).

Front Squats 167.2 x 5 x 3
*
OH Press 99 x 5 x 3
*
RDLs 247.5 x 5 x 2
*
BB Bicep curl 79.2 x 10, 79.2 x 8
*
Lateral raises 26.4 x 8, 22 x 10

~The Eats~

Gonna be a **** section today guys. Unfortunately my entire day was rushed so I wasn't able to take any pictures.

Just one thing though: next time you make oatmeal it should include 3 things: chocolate milk, blueberries, XF Cinnamon Roll, natty PB. Ohmygoditwasgood.jpg.

Macros 206.3P/393.8C/59.6F = 2937 cal

Slightly messed up macros, but hey, I need to get rid of what food I have left before I head off to Spain this weekend.

Tomorrow

Work, and hopefully some cardio.

[Shazriki]

24 March 2011

Pretty standard day at the office. My heads not really in it this week, just looking forward to going home for a few days and seeing the folks. Managed to drag myself out for a run after work. The weather was beautiful but it still felt like hard work for some reason, my legs were just heavy. But I got it done

~The Workout~

Run 4.58km @ 29:21, 414 cals burned (route)

~The Eats~

Not pictured: lunch time tuna salad, ovomaltine biscuits, piece of marble cake, apple

Dinner Omelette with burger meat, turkey breast and fried onion; broccoli and hot sauce



Dessert FF vanilla yog + XF CPB + SF/FF chocolate jello + myprotein MPI + fruit loops + tresor total choco + WF chocolate syrup



Macros 198P/251C/82F = 2534 cals

Tomorrow

Last day of work before a 5 day weekend. Awww yeahh. Oh yeah and some squats.

[Shazriki]

25 March 2011

~The Workout~

Man this new split still feels good. And I'm still amazed at the usefulness of these small weights, I've been upping the weight every workout. Plus I think my bench is finally progressing

Squats 180.4 x 5 x 3 (+2.2lbs)
*
Bench press 158.4 x 5 x 3 (+2.2lbs)
*
BB row 148.5 x 5 x 3 (+11lbs) still pretty easy, gonna up another significant chunk next week
*
Calf raise 99 x 16, 121 x 14 got the form on these... now just need to find a weight that gets me into my rep range of 6-10
*
Ham curls w/ slow negative 165 x 8 (+1 rep)

~The Eats~

Not pictured: lunch time turkey breast sandwiche (huge!), pre-WO tuna/potatos with plain bagel

Dinner Banana myofusion oat pancakes with hashbrowns (kinda):



Dessert XF CPB + cream cheese + sf/ff chocolate jello + skippy natural honey pb + Nesquik cereal + Honey shreddies (Chex) + dried fruit



Macros 202P/400C/60F = 2948 cals

Tomorrow

Well this will be my last update for the next few days. I'm going to be in Spain for a few days visiting family. Really looking forward to it since I haven't seen the folks or my sister in a few months. Plus the weather will be awesome there and there will definitely be some seafood and beach time Hopefully these few days off from (strict) diet and the gym will be good to recharge my batteries and have my beasting it in the gym when I get back!

Hasta pronto amigos!

[ian0789]

Nice man, have fun on the trip!

[Shazriki]

Nice man, have fun on the trip!

Thanks dude. I hope to have some food porn for you guys on my return!

[Shazriki]

30 March 2011

Hey guys! Settled back in at home after an awesome long weekend. Exactly the kind of relaxation I needed. Plus the whole goal of surprising my mother for her birthday was a complete success and she was insanely happy for me being there (as was I).

So I promised you guy some food porn, and I don't intend to disappoint. Thing is I have quite a few pics so what I'll do to keep things tidy is just link the individual posts I made on the MEN thread:

1: http://forum.bodybuilding.com/showpo...postcount=6853
2: http://forum.bodybuilding.com/showpo...postcount=6854

One of the other awesome things about this weekend is that on Monday I was able to get a free pass to my father's gym, and therefore didn't miss a workout despite being away from home. It was a beast of a workout too, probably because of the amount of sushi I had had the night before

Anyway enough on that, hope you guys enjoy the pics.

~The Workout~

I won't post details of Monday's workout, again just for tidiness' sake. This is today's workout which was very good considering I spent most of the day travelling and had very little in the house to eat preWO (this is coming off a 20h fast, so I was pretty hungry). So I just turned to the pop tarts I picked up in Spain and few other random sugary snacks to get that energy pumping. So far, my lifts have been increasing which is good news.

Front Squats 170.5 x 5 x 3
*
BB OH Press 101.2 x 5 x 3
*
RDLs 225.5 x 5 x 2 Went down on the weight here to really nail the form, I was basically using my back and not hamstrings to lift the weight
*
BB Bicep curls 82.5 x 8, 82.5 x 7
*
Lateral raises 26.4 x 9, 22 x 10

~The Eats~

Not pictured: a smorgasbord of processed sugar preWO, Modern BCAA, coffee, myofusion

Dinner Penne napolitana with tuna and sweetcorn



Dessert 1 Banana Myofusion oats with lots of PB and some raisins, baking powder added for volume (fantastic)



Dessert 2 ON vanilla casein with chocolate milk and Nesquik cereal, damn ON vanilla is tasty stuff



Macros 199P/405C/58F = 2938 cals

Tomorrow

Taking it really easy. Will probably have a few things to catch up on at work but I should still be able to get out of the office normal time. Then on to the supermarket to stock up as I am out of food in a big way.

[ian0789]

Welcome back duder =) Hope you enjoy the vacation! Missed the food porn.

[Dexter3000]

Glad you had a good time off! now you can hit it hard again

[Shazriki]

Welcome back duder =) Hope you enjoy the vacation! Missed the food porn.

Glad you had a good time off! now you can hit it hard again

Thanks guys, good to be back

[themoose333]

I'm loving your dessert bowls, workout is looking good as well!

[Shazriki]

I'm loving your dessert bowls, workout is looking good as well!

Thanks bro, there's more coming below!

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31 March 2011

Not much to report today other than that I was extra tired this morning. Feeling the DOMS a bit more than usual but I know it's a) mostly psychological and b) because I was busy as hell yesterday with all the travelling. Tonight I'm taking it easy and will try to hit the sack a bit earlier. Probably take it easy this coming weekend too.

~Rest day, no workout~

The Eats

Not pictured: lunch time tuna salad, orange and a few ovomaltine biscuits

Dinner Turkey stirfry with veggies, tried some smoked paprika on the turkey breast = awesome



Dessert 1 FLUFFERNUTTER, first one ever



Dessert 2 ON Vanilla casein + SF/FF white choc jello + FF vanilla yog + CC + Tresor Total Choco + Strawberries + Frozen frosted strawbery pop tart (credit to Bijansei)



Macros 202P/250C/79F = 2519 cals

Tomorrow

Another power session in the gym... and the weekend already. Gotta love coming back from vacation on a thursday lol.

[Dexter3000]

Great bowl once again!!

I added some frozen fruit recently (blueberries, raspberries, anything) and that was great! especially when you mix it up good, mash the fruit a bit.. nice and thick mix you get then!

[bijsanei]

Bowl looks good bud! Thanks for the creds

In on this log...first time coming across it but I'll be following from now on! LETS DO THIS!

[Shazriki]

Great bowl once again!!

I added some frozen fruit recently (blueberries, raspberries, anything) and that was great! especially when you mix it up good, mash the fruit a bit.. nice and thick mix you get then!

Yes I'm starting to see the value in adding frozen mix-ins, adds a chewy consistency to the bowl! Oh btw dude, I found spekulaas spread, it's too good to be true. Comes in both smooth and crunchy varieities, so naturally i got both.

Bowl looks good bud! Thanks for the creds

In on this log...first time coming across it but I'll be following from now on! LETS DO THIS!

Good to have you on board sir! And the pop tart idea was phenomenal so credit was due