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  1. #1141
    Registered User lakergreat1's Avatar
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    made them last night.. put in the freezer overnight.. AMAZING this morning.

    Best is to eat them right out of the freezer, because after they are thawed they aren't as tasty.
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  2. #1142
    Registered User jzpowahz's Avatar
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    I've got to make some more today to take for Keola's powerlifting comp tomorrow. BTW I'll be spotting & loading at the comp. My first time. Should be fun and I hope I don't stuff it up at all.

    5 December 2012
    morning weight 81.4kg

    Rest day

    Was going to go and do some KB training with a guy who competes but was feeling a bit lethargic so I went for a nice walk down the beach instead. Had to stop at the jungle gym as I always do though. Practiced some L sit to lever to L sit, few muscle ups, assisted one arm chins, human flags and on the bench dip bars forward and backward leg movements? (great core exercise)

    Remade those protein bars with the following. Check dem macros DAMN tasty!

    [img]*****://lh5.googleusercontent.com/-Mnd9D86vV4g/UMEb6PgzXpI/AAAAAAAAJZQ/m1Exql07PJ8/s645/ScreenHunter_100%2520Dec.%252007%252008.26.jpg[/img]

    EATS

    bulgogi chicken thigh salad
    [img]*****://lh4.googleusercontent.com/-ITDqw0Y2AVg/UMEby9CP-YI/AAAAAAAAJZI/8A1gJ7DtGIk/s640/20121206_073620.jpg[/img]

    overnight choc/peanut/maple proats with banana and sf maple syrup
    [img]*****://lh3.googleusercontent.com/-rAmx7EGUJeI/UMEbvW4gFuI/AAAAAAAAJZA/w3n6W8pbcJE/s640/20121206_165121.jpg[/img]

    orange/maple chicken and pumpkin salad
    [img]*****://lh6.googleusercontent.com/-ztN68iEULBU/UMEbr5j9QwI/AAAAAAAAJY4/FzeLFOy5zSo/s640/20121206_202308.jpg[/img]

    Cals 3721
    384P/376C/75F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  3. #1143
    Yesterday don't mean sh!t brendbro's Avatar
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    is that a capo comp?
    acquiring intelligence

    my log - http://forum.bodybuilding.com/showthread.php?p=718088931#post718088931
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  4. #1144
    Registered User jzpowahz's Avatar
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    Nope, PTC Brisbane Pretty & Powerful, females only comp. Should be fun

    Keola is aiming for 95kg squat, 50kg bench and 120-125kg deadlift in the under 60kg class.

    BTW some entertainment re this comp here haha *****://www.facebook.com/StrongmanGo...00294003411976
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  5. #1145
    Yesterday don't mean sh!t brendbro's Avatar
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    Originally Posted by jzpowahz View Post
    Nope, PTC Brisbane Pretty & Powerful, females only comp. Should be fun

    Keola is aiming for 95kg squat, 50kg bench and 120-125kg deadlift in the under 60kg class.

    BTW some entertainment re this comp here haha *****://www.facebook.com/StrongmanGo...00294003411976
    jesus christ 470+ comments. i gather she is trolling or something?
    acquiring intelligence

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  6. #1146
    Registered User jzpowahz's Avatar
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    Originally Posted by brendbro View Post
    jesus christ 470+ comments. i gather she is trolling or something?
    I thought it was a troll for about half of it but there is confirmation that this lady has turned up and trained at a gym at the gold coast. I REALLY hope she turns up tomorrow haha. Tara is crazy strong and will destroy her. I think her numbers are 125/65/145 at 67.5kg. Pulled 185 in a deadlift suit!
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  7. #1147
    Registered User jzpowahz's Avatar
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    Weekend was awesome. Keola went in the Pretty & Powerful PL comp and went 82.5/42.5/115 coming 2nd in the under 60kg class. Got red lit for depth on 87.5kg squat and butt off bench at 47.5kg for bench. I think the lower carbs didn't suit her that well so will learn from this for future comps. (off PB's a little) Max DL http://www.youtube.com/watch?v=6EMTSiBA6JQ

    We are going to have our own little PL comp at the garage gym next Sunday to see how we all go. But want to see how Keola goes with a slightly higher carb intake also. I doubt I'll be pushing it too hard being that I've only just got back into heavy stuff again but will see how I feel on the day. (just for people who train with me)

    I was doing the spotting/loading at the comp too which was good fun. Saved a few ladies lives :P Also, front squatted up to 80x5 because I couldn't go to PTC and do nothing haha.

    Sunday, watched UFC, watched Pacman vs JMM fight. (AWESOME!) And then got inspired and did 8x3min rounds on the heavy bag in the heat and went for a nice beach walk for 90mins. Did a few muscle ups and levers as always.


    [img]*****://lh6.googleusercontent.com/-lAQ-Asn3klI/UMUkdP0wJhI/AAAAAAAAJbA/BQaW4w3dwZY/s512/20121208_134037.jpg[/img]

    Recent EATS

    Elvis Oats with icecream
    [img]*****://lh4.googleusercontent.com/-bRjevAiuT00/UMUkYbPVa9I/AAAAAAAAJa4/zU2P6jU-Wb4/s640/20121208_234051.jpg[/img]

    Mexican cauli/bacon egg white scramble
    [img]*****://lh6.googleusercontent.com/-cjg9c-MqffU/UMUkTyqFn4I/AAAAAAAAJaw/fIHhFYbYV3Q/s640/20121209_094425.jpg[/img]

    choc/pb muffin with pb/icecream
    [img]*****://lh6.googleusercontent.com/-wZyRmwKmGj0/UMUkKquOKgI/AAAAAAAAJag/nktMd2l_TWo/s512/20121209_172211.jpg[/img]
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  8. #1148
    Yesterday don't mean sh!t brendbro's Avatar
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    good on her for that deadlift, strong as hell!

    any idea what numbers you'll aim for next week?


    good old elvis oats. haven't done them in yonks
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  9. #1149
    Registered User jzpowahz's Avatar
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    Originally Posted by brendbro View Post
    good on her for that deadlift, strong as hell!

    any idea what numbers you'll aim for next week?


    good old elvis oats. haven't done them in yonks
    She is VERY good at grinding out deadlifts haha.

    Elvis oats were post comp feasting! Favourite!

    I think I'll probably open with 150-160/85/185-190. Just depends how my back feels doing my regular sets this week. All my squats are very slow at the moment and are closer to pause squats. Still getting over the mental thing. I don't "think" I'll need to go much higher than that but if Keola starts smashing some big numbers then I might have to do the glossbrenner calcs to make sure I beat her hehe. We've got about 10 of us lifting including Keola's pole dancing instructor to answer the age old question "can pole dancers lift heavy ****?" Seriously, though this lady is strong. Can do human flags and ****, very impressive.
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  10. #1150
    rainy day in pizzaville snrygo's Avatar
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    that's a ridic dead especially for her weight class!
    "It's better to die on your feet than to live on your knees"
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  11. #1151
    Registered User jzpowahz's Avatar
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    Originally Posted by snrygo View Post
    that's a ridic dead especially for her weight class!
    That is definitely her choice lift. She's done 120kg from a 2.5" deficit before and I'm pretty sure she has a 125kg regular in her as is. Very strong and determined. Already got the 2013 goals sorted. Heading towards 300kg total (and possibly a figure competition)
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  12. #1152
    Registered User jzpowahz's Avatar
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    10 December 2012
    morning weight 82.5kg (solid carb up yesterday 550ish grams )

    [img]*****://lh4.googleusercontent.com/-T2PkApSYGiw/UMZftLThwpI/AAAAAAAAJck/b82W3LKWKUE/s512/ScreenHunter_102%2520Dec.%252011%252008.17.jpg[/img]
    lunch time session in the heat was tough. (all deadlifts are deficit)

    These power shrugs are a killer. Nothing is hitting my upper back like these. Deadlifts all felt good on the back but a little bit tough. Shouldn't be. Total gym time was about 2hrs as there was a domino's meeting at my house so I just did some heavy bag work and some random 16kg KB stuff as well.

    Also, had my first work experience session at PTC with Scott. Was great and learnt some new stuff. Went through with a new client who wanted some technique refinement. And then 2 other people randomly came in who were friends of another guy there. A girl who has never lifted in her life and had pretty damn good form straight away and her BF who had done a little bit but was after lots of technique pointers. Was great fun working with them and seeing how Scott teaches the cues and explains things. I need to get better at explaining things succinctly I think.

    EATS

    japanese chicken curry & rice
    [img]*****://lh3.googleusercontent.com/-txKWWsqI18A/UMZdfiG-4NI/AAAAAAAAJcQ/fx41IgqmZOk/s640/20121210_153953.jpg[/img]

    Cals 2496
    275P/222C/48F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  13. #1153
    Registered User jzpowahz's Avatar
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    11 December 2012
    morning weight 81.6kg

    [img]*****://lh3.googleusercontent.com/-XxuMka0lG9w/UMfNO8DUGAI/AAAAAAAAJgE/YP-RTa-AODQ/s457/ScreenHunter_103%2520Dec.%252012%252010.11.jpg[/img]
    Trained my Mum tonight as well. All of my stuff was pretty easy. Dead triceps by the end. Traps (all the way down my back not just up near the neck) are crazy tight after those power shrugs on Monday.

    Mum DLed 70kgx5x5, bench 36kgx8x3 and switched to bb back squat (to a box) for the first time. Whooping ass I told her she should train up for the next all girls comp in 6 months.

    Merry Xmas (not lean enough for a xmas tree at the moment though )
    [img]*****://lh6.googleusercontent.com/-c6uWhPf0ILw/UMco4mGkV4I/AAAAAAAAJeM/G3TeVrOpWig/s640/20121211_192206.jpg[/img]

    pre WO foam rolling with Pudding and Sago
    [img]*****://lh6.googleusercontent.com/-9mf_CHpEFvI/UMco8snA8lI/AAAAAAAAJeU/Dprs5MMxmVQ/s512/20121211_172839.jpg[/img]


    EATS

    roo snag/egg/salad/ginger lime wraps
    [img]*****://lh5.googleusercontent.com/-cGJR1chVhKU/UMco16kylDI/AAAAAAAAJeE/wQmkicvqq7U/s640/20121211_202202.jpg[/img]

    oreo cheesecake
    [img]*****://lh4.googleusercontent.com/-w4ipyc690BI/UMcoytse4wI/AAAAAAAAJd8/S_ygOOe2Raw/s640/20121211_214320.jpg[/img]

    Cals 3200
    331P/274/74F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  14. #1154
    rainy day in pizzaville snrygo's Avatar
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    your back is IMMENSEEEEE
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  15. #1155
    Registered User jzpowahz's Avatar
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    Originally Posted by snrygo View Post
    your back is IMMENSEEEEE
    Thanks mate And when I failed my last deadlift it was at the knees. Need stronger back! I'd put it down to lots of pullups, levers, rows and deadlifts.
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  16. #1156
    Registered User jzpowahz's Avatar
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    13 December 2012
    morning weight 81.6kg

    Yesterday

    Just went for a walk down the beach for an hour and did some shopping. Was crazy windy today and massive surf which is nice and scenic.

    Stopped at the jungle gym on the way there and did my normal stuff. (assisted OAC, muscle ups etc.) I was very happy that I was able to do an L-sit to lever to muscle up. First time. Did a few human flags too, felt good.

    Did my shopping and then went back to jungle gym weighing in at 89kg with all my shopping I did assisted OACx3 per arm, 5 levers and 7 L sit pullups. Was quite happy with that

    Today
    [img]*****://lh4.googleusercontent.com/-8W39myaltqQ/UMo8hYU4koI/AAAAAAAAJkY/s6e6e97isFE/s438/ScreenHunter_103%2520Dec.%252014%252006.35.jpg[/img]
    just a bit of a stuff around workout as I was busy in & out all day and cleaning and stuff as my sister and Woody have been crazy busy at work.

    EATS

    sweet praprika bacon/egg white scramble salad
    [img]*****://lh4.googleusercontent.com/-5WM0aWkXnHU/UMo4hfPYR_I/AAAAAAAAJjI/Vxpc82Yb3Yw/s640/20121213_134157.jpg[/img]

    fail cauli bread (added caramel & cinnamon =winner)
    [img]*****://lh3.googleusercontent.com/-JjENLXL6pUo/UMo4d0IlQ0I/AAAAAAAAJjA/_sR_jp8xdfs/s640/20121213_162221.jpg[/img]

    bulgogi beef
    [img]*****://lh5.googleusercontent.com/-eEmU6IXVcOM/UMo4apKg7zI/AAAAAAAAJi4/RKx5Hddw0WU/s640/20121213_204000.jpg[/img]

    hoisin chicken salad
    [img]*****://lh4.googleusercontent.com/-BO4psAY2rd0/UMkdW6MLqyI/AAAAAAAAJho/dsHiGPPVn1M/s640/20121212_151348.jpg[/img]

    chicken stirfry
    [img]*****://lh6.googleusercontent.com/-9RmBS-G6OWo/UMkdRv2uCbI/AAAAAAAAJhg/547uBTEeV5A/s640/20121212_193406.jpg[/img]

    choc whey cake
    [img]*****://lh5.googleusercontent.com/-Bef3Ra4emrk/UMkdMk4dPnI/AAAAAAAAJhY/mY3vR53r_3Y/s640/20121212_211112.jpg[/img]

    and a whoop ass bowl of CnC fluff that I didn't bother to get a pic of

    Cals 1503
    208P/110C/23F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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    http://forum.bodybuilding.com/showthread.php?t=140163183

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  17. #1157
    Registered User jzpowahz's Avatar
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    14 December 2012
    morning weight 81.6kg

    [img]*****://lh3.googleusercontent.com/-PIzPaNyyYRw/UMw520PPnAI/AAAAAAAAJoo/ILyJZKLefbM/s512/ScreenHunter_105%2520Dec.%252015%252018.49.jpg[/img]

    happy with this one
    http://www.youtube.com/watch?v=8-BUrkIj9VA

    Saturday
    what a day. First up, went to a seminar on bodybuilding coaching and I'm going ahead with it. Basically, I want to see how some of the top coaches do it and I think going through the whole process will be a great experience and asset to my own coaching abilities. They are happy to accomodate my powerlifting and other stuff I do also. They did some body assessment stuff and looking at bringing up my upper chest, anterior and posterior delts and lower back. (I had noticed that my back seems underdeveloped down lower and this may have contributed to the injury). In any case, I would like to strengthen it for powerlifting anyway. So yeah, big changes Signed up for 12months of coaching so I'll check the different federations calenders and see where I should be aiming for. I'm sure they will let me know if I'd be ready for a show within a year though. More details to come in the coming weeks. This is their FB page http://www.facebook.com/itswithinyou?ref=ts&fref=ts

    Then in the afternoon, I went and watched a strongman comp in Beerwah. Was bloody good! They had a truck pull, log press (90-110kg), farmers walks (200-240kg for 40m) and tyre flip medley and a deadlift comp.

    One guy in the under 90kg class pulled 275kg and a big fella pulled 300kg with a broken bar! (the sleeves cracked)

    Now I'm sorting out excel stuff & music playlist for the Atarashii Garage Gym friendly powerlifting comp tomorrow. Dress up is encourage so should have some cool pics

    EATS

    peanut/mocha proats with banana, berries, whipped PB and sf maple syrup
    [img]*****://lh3.googleusercontent.com/-Y2o7AlFpQNQ/UMr4v6dx4wI/AAAAAAAAJnY/xN7_6wCuWrI/s640/20121214_083141.jpg[/img]

    mega sweet praprika scrambled egg/stirfry thing
    [img]*****://lh4.googleusercontent.com/-y50ClgZFtXc/UMr4e3X6dYI/AAAAAAAAJm4/FO2sXkW3WZA/s640/20121214_193822.jpg[/img]

    Cals (Friday) 3858
    308P/433C/95F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

    My log
    http://forum.bodybuilding.com/showthread.php?t=140163183

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  18. #1158
    Registered User jzpowahz's Avatar
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    16 December 2012
    morning weight 81.1kg

    I ran a little powerlifting comp for me and my friends that train with me in the garage gym today. Was mad fun! First time lifting heavy for me since I strained my SI joint a few months back too. Also, first 100kg paused bench I've done as I'm only just getting back into bb bench after a shoulder injury. (not exercise related)

    [img]*****://lh6.googleusercontent.com/-ywRevaCdWeM/UM2WKDIAkYI/AAAAAAAAJp4/4t2HZ6t8Rkc/s912/ScreenHunter_106%2520Dec.%252016%252019.35.jpg[/img]

    Heaps of PB's today. Woody pulling 150kg (2.5x bw), my sister Monique pulling 100kg and Muzz equalling PB for squat and bench and 5kg pb to 190kg all while hungover as ****. haha He's got some stamina that kid :P My mum Joanne is 4'11" and has been training with me once a week for about 3 months now, pulled 90kg. So proud

    My 197.5 was a mis load and I had 7.5kg more on one side. WHOOPS! Failed 210kg My best one was the 170kg squat which was a real grinder. Heaviest I've lifted at home. And also my first ever paused 100kg bench. Great day!

    Will have some pics and vids soon. There were a few good costumes

    EATS
    not pictured: whole domino's pizza post lifting comp

    elvis oats
    [img]*****://lh6.googleusercontent.com/-Rvk0D1oaSvY/UM45gn4V04I/AAAAAAAAJrI/qcNIakxWnG0/s640/20121216_085936.jpg[/img]

    pumpkin/PB&CO heat is on oats with banana
    [img]*****://lh4.googleusercontent.com/-m10dIKN4PsA/UM45lHjJB2I/AAAAAAAAJrQ/5ma3rL7prDc/s640/20121216_213032.jpg[/img]


    Cals 4834
    271P/609C/141F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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    http://forum.bodybuilding.com/showthread.php?t=140163183

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  19. #1159
    Registered User jzpowahz's Avatar
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    17 December 2012
    morning weight 82.5kg

    Was going to be a rest day but I got inspired after watching UFC and went and hit the bag for 8 rounds. Here is my last round. Well stuffed by this stage haha

    http://www.youtube.com/watch?v=Iyc0Y...Ixr3sA&index=1






    EATS

    bulgogi chicken salad
    [img]*****://lh4.googleusercontent.com/-SqwzyHj1P14/UM8IjwwR4bI/AAAAAAAAJt8/R5A94SmMVOU/s640/20121217_143145.jpg[/img]

    bulgogi chicken, kimchi & cauliflower
    [img]*****://lh6.googleusercontent.com/-pnKHDVYVZWo/UM7yW9nsnII/AAAAAAAAJsg/q2VLvC0Omi8/s640/20121217_195143.jpg[/img]

    CnC protein fluff
    [img]*****://lh4.googleusercontent.com/-oKpSZjpByLE/UM8If7bZW3I/AAAAAAAAJt0/MxcWoq7ACgY/s640/20121217_170136.jpg[/img]

    Cals 2095
    242P/214C/27F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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    http://forum.bodybuilding.com/showthread.php?t=140163183

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  20. #1160
    rainy day in pizzaville snrygo's Avatar
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    jokes as shyt, cuz
    "It's better to die on your feet than to live on your knees"
    -Rise Against
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  21. #1161
    Registered User jzpowahz's Avatar
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    Originally Posted by snrygo View Post
    jokes as shyt, cuz
    I must be getting old. I have no idea what you mean haha.
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  22. #1162
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by jzpowahz View Post
    I must be getting old. I have no idea what you mean haha.
    your outfits are jokes
    "It's better to die on your feet than to live on your knees"
    -Rise Against
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  23. #1163
    Yesterday don't mean sh!t brendbro's Avatar
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    saw the pics on FB man, great job! lol what a bloody awesome way to have a PL comp

    strong squat and bench, especially awesome to see the bench after the shoulder issues.
    acquiring intelligence

    my log - http://forum.bodybuilding.com/showthread.php?p=718088931#post718088931
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  24. #1164
    Registered User jzpowahz's Avatar
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    Originally Posted by snrygo View Post
    your outfits are jokes
    True dat! We had a few xmas ones and a few randoms. I love anything dress up. Dress up + PL comp = WINNING

    Originally Posted by brendbro View Post
    saw the pics on FB man, great job! lol what a bloody awesome way to have a PL comp

    strong squat and bench, especially awesome to see the bench after the shoulder issues.
    Thanks a lot mate. It really was a good day. Only 2 of the people who I train with couldn't make it but it was getting hard enough with the organisation of it all.

    And yeah, very happy with the 100kg bench finally Will be going to PTC Brisbane for NYE 1rm testing session. Hoping to get that 210kg then. And I'm edging a bit closer to the 500kg total.
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  25. #1165
    Registered User jzpowahz's Avatar
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    18 December 2012
    morning weight 80.8kg

    [img]*****://lh4.googleusercontent.com/-pwNahAMGiws/UNDidFyXLXI/AAAAAAAAJwY/tWaR-K-rY44/s509/ScreenHunter_107%2520Dec.%252019%252007.37.jpg[/img]
    [img]*****://lh4.googleusercontent.com/-rXNJQbyfpQw/UNDidcNavSI/AAAAAAAAJwo/4VClAV8N-QM/s393/ScreenHunter_108%2520Dec.%252019%252007.38.jpg[/img]
    (there was a 5th set of Pendlay rows at 75x9)

    Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge

    Was up to Day 9 but because of PL comp had to play catch up on 4 days haha. Was a bloody good session. PB's on bench and SOHP for 6 reps. RDL's were done from an additional 4" deficit for full ROM. (yes, can already feel it this morning :P) Chins were nuetral grip as my elbow was feeling a bit tight.

    And I decided to skip squats and do more rows because my ankle was feeling a bit funny.

    EATS

    maple/sriracha chicken salad
    [img]*****://lh5.googleusercontent.com/-vWQEnB0bdGM/UNDi5BykIXI/AAAAAAAAJxE/Xj9vXNoQYN0/s640/20121218_133404.jpg[/img]

    mango protein icecream
    [img]*****://lh4.googleusercontent.com/-5o65w_4NSxM/UNDi0dYuf-I/AAAAAAAAJw8/1f7e0Yk8lpg/s640/20121218_165516.jpg[/img]

    CnC proats with banana & sultanas
    [img]*****://lh4.googleusercontent.com/-gEfbJk8XUR8/UNDiv4IghKI/AAAAAAAAJw0/amAgCcAfhsg/s640/20121218_200630.jpg[/img]


    Cals 3432
    235P/403C/98F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

    My log
    http://forum.bodybuilding.com/showthread.php?t=140163183

    All of my recipes are here:
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  26. #1166
    Registered User jzpowahz's Avatar
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    20 December 2012
    morning weight 81.7kg

    [img]*****://lh3.googleusercontent.com/-R-M384jThqs/UNLsr1fRlFI/AAAAAAAAJz8/ojT9Gt3YweA/s474/ScreenHunter_109%2520Dec.%252020%252020.36.jpg[/img]

    [img]*****://lh5.googleusercontent.com/-blwEpGPKk7M/UNLssQy5xUI/AAAAAAAAJ0A/Ix4uN-n-CMI/s404/ScreenHunter_110%2520Dec.%252020%252020.38.jpg[/img]

    During warmups for DL I got to 110kg and form was good but I just felt a little bit funny in lower back so I decided to switch to sumo seeing as how it's more like a squat and I'm not having any issues at all squatting. Last set is here
    http://www.youtube.com/watch?v=AJZ12icWfTg

    oh and I moved about 50 cartons of soft drink into the garage

    Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge

    Changed bench to incline weighted pushups with bent hips (half way to HSPU) And switched one set of rows to 5 sets of power shrugs

    Plan nutritionally is UD2 style "week" with 5 low days starting today and then refeed on xmas

    EATS

    bacon veggie hoisin stirfry 320 cals
    [img]*****://lh5.googleusercontent.com/-bcdu5q1RFBY/UNLqwEL6a3I/AAAAAAAAJyo/t4D1AqY7bHM/s640/20121220_201723.jpg[/img]

    Cals 1670
    257P/95C/23F
    Last edited by jzpowahz; 12-20-2012 at 01:14 PM.
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

    My log
    http://forum.bodybuilding.com/showthread.php?t=140163183

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  27. #1167
    Registered User jzpowahz's Avatar
    Join Date: Feb 2010
    Location: Australia
    Age: 31
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    22 December 2012
    morning weight 81.4kg

    [img]*****://lh4.googleusercontent.com/-sJ4JEj7808E/UNU-ThdgQ5I/AAAAAAAAJ1Y/cWKSh5QP534/s512/ScreenHunter_111%2520Dec.%252022%252014.59.jpg[/img]

    http://www.youtube.com/watch?v=APjJy6QJ-d0

    Great full body session! Was very happy with how the bench and deadlifts went.

    Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge


    EATS

    jalapeno stuffed kanga bangas with peri peri sauce & veggies/eggs
    [img]*****://lh3.googleusercontent.com/-AYu4CwWiir0/UNZBhcyzGzI/AAAAAAAAJ2s/ZxS1xbAi84M/s640/20121222_193927.jpg[/img]

    peanut/cinnamon oats with banana, PB & caramel sauce
    [img]*****://lh5.googleusercontent.com/-0rdzI5ij-PI/UNZBlahBDGI/AAAAAAAAJ20/f7zVWFjTK98/s640/20121222_164725.jpg[/img]

    Cals 2832
    216P/280C/92F
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

    My log
    http://forum.bodybuilding.com/showthread.php?t=140163183

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  28. #1168
    Approaching Infinity Shazriki's Avatar
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    Haha, what happened to the UD2 setup then?
    [If It Fits Your Macros Crew] - Reversing on foie gras and oreos

    Team 3DMJ

    Offseason log of infinite proportions:
    http://forum.bodybuilding.com/showthread.php?t=146412363

    Forget about where you were yesterday, and think about where you'll be tomorrow

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  29. #1169
    Cheesecake addict MrCarl.'s Avatar
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    Food and training is amazing as always in this thread Have you been able to keep the BF% after the cut? I see you are maintaining your weight pretty well within 81kg range with UD2. What is your avg. intake if you know. I see you are having 1600kcalish on low days and 4k+ on high, me like.
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

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  30. #1170
    Registered User jzpowahz's Avatar
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    Ceased it shaz :-P haha. After 2 hour training sessions lately i need my carbs! And upon going to the beachtoday i realised I'm still leaner than 99% of people anyway so just going to enjoy whatever comes my watt over the holidays :-)

    Originally Posted by MrCarl. View Post
    Food and training is amazing as always in this thread Have you been able to keep the BF% after the cut? I see you are maintaining your weight pretty well within 81kg range with UD2. What is your avg. intake if you know. I see you are having 1600kcalish on low days and 4k+ on high, me like.
    Thanks mate. If say I'm around 10% bf now which km happy with. I'd say the plan will be to continue with slow bulk into the new year. Avg intake 2 weeks ago was 3700, last week lost a little but basically maintained at 3200. I think my body likes low 80s. Makes it so much harder for bar stuff though!
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

    My log
    http://forum.bodybuilding.com/showthread.php?t=140163183

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