Chris' quest for muscle up glory

[Bnizzle163]

I graduate in December as long as I don't screw things up royally when student teaching . I won't be vacationing right away, but it will be sometime in the near future after graduation! I'll keep your recommendations in mind

[jzpowahz]

2 May 2013

Rest day

Cals 1797
190P/162C/37F

3 May 2013

Sheiko 37 W2D3




Fist set of squats were easy. Bench was a little bit harder at 80% but got them out. Second sets of squats at 140kg was done with 1min rest breaks. Total workout time just under 2.5hours.

Spent the day organising lots of stuff for Keola's bday weekend. Won't say too much in case she looks

Also, found out that Mr Sunshine Coast comp is postponed until late June/early July which will work MUCH better as I wasn't looking forward to 2 weeks of sheiko on lower cals. Also found out there is another strongman event on June 29 that is a local one so just waiting to see what the weights and events are but I'll most likely compete in that also. And theyre will be an mma event at the same venue afterwards. It's like my perfect day!

Recent Eats

salad with chilli lime bacon and egg cheesey scramble topped with sriracha


this stuff is awesome!


jerk rub chicken, SP & broccoli. Bro spec and I love it



Cals 3512
247P/370C/110F

[jzpowahz]

4 and 5 May 2013

Saturday & Sunday was no logging.

Saturday morning we had a family breakfast for Keola & Muzz's bday which was really nice. Then Keola and I went off to climb Mt Pomona. Not overly quick pace just a nice walk and did it in 30mins up. We then checked in at the resort in Noosa and chilled out for the arvo. Then had a delicious 3 course dinner at the resort there and headed to the comedy show after that. A few red wines and many chuckles were had!

Sunday morning we hit up the breakfast buffet. Some really delious food as you will see below. Then it was off to the pushbike pub crawl. Started at Coolum and it was already raining a little bit but we weren't going to let that stop us. Muzz had borrowed a fancy mountain bike that had flat tyres and we couldn't pump them up because of these valves so it was a bit of a delayed start. By the time we got to the second pub we were all drenched! The rain was coming in hard but in spurts so we just had to wait it out and then smash it to the next pub. There was 7 pubs all up (22kms distance) and we stepped it up a bit towards the end One of the highlights was seeing Muzz go up and down gutters riding no handed with a Jack Daniels bottle in hand haha. I don't know how he didn't stack it!

Met up with friends at the last pub and had a great time there. Good music, good friends, good fun. Great weekend!

Recent Eats

salmon entree


snapper and prawn laksa


deconstructed caramel cheesecake


protein breakfast plate


organic honey bircher muesli with fruit, nuts and handscraped honey comb


Canadian bacon and eggs

[jzpowahz]

6 May 2013
BW 84.9kg



Great session today. Did it fasted. First set of squats all easy as. Bench felt great and were flying up as opposed to the 85x2x2 I did on Friday which were a bit tougher. 5x5 squats done with 1min rest. Ab wheel rollouts done with a pause at the end of each one.

Lower back was really pumped though so I did't go too hard on the ab stuff and spent a lot of time after stretching it. Not injured or anything but has been getting a lot of work lately.

Then went to Tool concert. AMAZING!

Just writing down my short term goals.

1)make 82.5kg (181) weight class for powerlifting nationals on June 15th (initially averaging low 2000's for cals IIFYM style)
2) make PB's in all 3 lifts. Aiming for 200/110/250 Sq/B/DL
3)compete in strongman comp on the 29th June in 80kg class
4) while at 80kg redo and beat my mantathlon numbers
5) Get at least 3 new clients on board for my nutrition and exercise coaching business (website is just about finalised!)

Recent Eats

breakfast wraps with lime chilli & peri peri sauce


money


Cals 2910
209P/276C/98F

[jzpowahz]

7 May 2013
BW 84.9kg

Cals 2350
289P/124C/74F

8 May 2013
BW 84.3kg

Sheiko 37 W3D2


My lower back was feeling a little bit sore muscular wise around L7 during the day so I was taking it a little bit easy but as soon as I started it came good

I added in the top sets of the bench pyramid (like #30 I think). Didn't bother with assistance (flys, lunges and abs) because it was already 8:30pm and I was pretty damn hungry

Last 4x4 DL from boxes done with 1min rest.

Recent Eats

jerk peri peri chicken and broccoli


thai style chicken,onion, bacon spinach stirfry on sweet potato




Cals 2786
236P/323C/53F

[jzpowahz]

9 May 2013
BW 85.9kg

Cals 3195
263P/261C/106F

10 May 2013
BW 86kg

what an absolute awesome day! New gym stuff arrived this morning. (Force USA Commercial Power rack, bench, 1500lb bar and 350ish kg of weights). Thanks to Natx83, my sister & Woody (whose birthday it is!) for moving and help with assembly. Rearranged the whole garage gym and it's so much better now.

Will get some better pics soon.


what it looks like after I load my second gym setup back in!


Then first session doing some Sheiko bench and squats with new gear and Keola (LLL) joined for some full body compound stuff (6 weeks post op and is squatting 70kgx5x3 sets again).


Squats were meant to be 138 but 145 was easy. Didn't want to push it too much further as my QL has been a bit tender lately.

Then we headed off to Mad Mex to take on the 1kg burrito "challenge". I ended up eating a fair bit of Kee's :P But in her defense she got lucky and her's was bigger than mine. Now relaxing with some tunes and a nice glass of red.



this is Kee's destruction of burrito face


winners are grinners



Recent Eats

caramel/pb bacon oats


money shot of 1kg (2.2lb) beef burrito


Cals 4485
252P/439C/174F

[Bnizzle163]

New gym setup looks awesome, Chris.

[jzpowahz]

New gym setup looks awesome, Chris.

Thanks mate. Just CAN"T WAIT to sell the old stuff. So hard with so much stuff. have to move it in and out until it's gone which hopefully shouldn't be too long.

Saturday: Spent a few hours finalising website stuff. did some KB stuff and some heavy bag work. Drank a lot of vodka. Danced til 5am, walked home 90mins. D.E.D

Sunday: slept a lot. Mother day bbq and caught up with all of my family. Great Day.

[jzpowahz]

13 May 2013
BW 86kg



I was "supposed to go up to 3 doubles at 157. Felt WAY too easy. First time actually squatting with a belt as well in recent history. 3 doubles at 180kg. Here is my first set (which was the worst IMO)

http://www.youtube.com/watch?v=8j9wO9YvrMA

I think I actually had a triple in me on the last set. My 1rm is 185kg and that was August 2012. Haven't squatted above 170 in the last few months. I am DAMN HAPPY! And the final bit of squats was meant to be 4 doubles at 150. I decided to do them all in one set and that was RPE of about 8.5. I think I had another 2 in the tank. Bench: meh, did it. No fun haha

me lately


In other news, my website and FB page have now gone live. Check em out if you have a sec. I'll be posting plenty of recipes, exercise instructionals etc. etc.

http://www.facebook.com/CdNutritionAndFitness
www.cdnutritionandfitness.com


Recent Eats

kanga bangas, brown rice salad and stuff


homemade japanese curry


cheesey broccoli scrambled eggs


choc/coconut proats with banana


thai chilli, ginger basil basa & veggies



Cals 2454
225P/229P/74F

[Jonesman59]

Awesome log! I noticed in the first post you said you did a routine called "PCT Beginner Routine". Well it is pretty much the same thing as AllPros beginner routine without the medium and light days. I guess my question is on a bulk can your body handle all that volume 3x a week and progress to those lifts that PCT mentions? Or did you ever incorporate lighter days? It seems like an awesome beginner routine that I want to do just not sure how to incorporate deloads.

[jzpowahz]

Awesome log! I noticed in the first post you said you did a routine called "PCT Beginner Routine". Well it is pretty much the same thing as AllPros beginner routine without the medium and light days. I guess my question is on a bulk can your body handle all that volume 3x a week and progress to those lifts that PCT mentions? Or did you ever incorporate lighter days? It seems like an awesome beginner routine that I want to do just not sure how to incorporate deloads.

Thanks a lot mate. The deloads are enforced by not progressing on a lift for 3 sessions in a row. So you may be only deloading on squats while still going hard on the others. I'd also go by feel though and if the early onset signs of overreaching are happening then I'd just drop all the weights by 10-20% and run through the motions for a few sessions. The good thing about being a beginner is you don't actually have to go HAM every session to make gains.

[Jonesman59]

Thanks a lot mate. The deloads are enforced by not progressing on a lift for 3 sessions in a row. So you may be only deloading on squats while still going hard on the others. I'd also go by feel though and if the early onset signs of overreaching are happening then I'd just drop all the weights by 10-20% and run through the motions for a few sessions. The good thing about being a beginner is you don't actually have to go HAM every session to make gains.

Sounds good bro! Definitely going to run that program. This log makes me very hungry... Gnarly beard btw! Lol I am 19 and still have yet to grow any kind of beard, one day man, one day.

[jzpowahz]

Sounds good bro! Definitely going to run that program. This log makes me very hungry... Gnarly beard btw! Lol I am 19 and still have yet to grow any kind of beard, one day man, one day.

haha thanks man. First time I've ever had a beard. Now that I'm old and working for myself I figured I may as well

And that program is simple, but not easy I highly recommend it though. Eat enough, get enough rest and reap the rewards of mass testosterone of a teenager!

[Jonesman59]

haha thanks man. First time I've ever had a beard. Now that I'm old and working for myself I figured I may as well

And that program is simple, but not easy I highly recommend it though. Eat enough, get enough rest and reap the rewards of mass testosterone of a teenager!

I am in college and my current job allows beards so hopefully before I graduate, Lol.

Yeah I actually read many posts on the forum over there and I know once the weights get heavy it is going to be brutal. Just gotta eat! Luckily this nutrition forum has helped me immensely. I hope to gain around 40lbs over the next 12 months so we will see.

[anuragp122195]

Go for the 3rd rep next time; I have faith in you!

Dude, you really look like a boss. I know everybody likes six pack abs, but I like the shape/build of yours in particular. + the beard makes you too much of a boss.

Gonna check out your fb page and website.

[jzpowahz]

Jonesman59: bearded in 2 months?

Go for the 3rd rep next time; I have faith in you!

Dude, you really look like a boss. I know everybody likes six pack abs, but I like the shape/build of yours in particular. + the beard makes you too much of a boss.

Gonna check out your fb page and website.

haha thanks mate! I never thought I would say it but good genetics for a six pack. Weird! And thanks for checking out the pages.

14 May 2013
BW 85.4kg

Cals 2669
211P/330C/51F (Mum baked me some bread! so good)

15 May 2013
BW 85.4kg



Absolutely awesome session. Have only ever done 220kg for a single 3x in my life so was SO happy with those deads. Just made it through bench. Same sets felt good, others not so good. Did a few lunges and flys, reverse flys and pullups. I will admit that I've been a bit slack with the assistance stuff on sheiko but for the lower body stuff it certainly doesn't seem to be hindering anything.

http://www.youtube.com/watch?v=BL9kDVaBYAc Sorry for vid quality. First time doing this mp4 to avi conversion and editing thing.

Also, wrote an article yesterday for my site
http://cdnutritionandfitness.com/asp...-is-the-devil/

Recent Eats

thai coconut basa & veggies with mass chillies


vanilla cinnamon cottage cheese sludge with banana, creme brulee icecream and maple syrup (and bran cereal hidden)


cheesey bacon/beans lime scrambled eggs


red curry bacon/veg stir fry



Cals 3653
282P/403C/91F

[tazui1982]

Awesome power cage, I can't wait to get into new apartment and get a home gym setup as well. My casual biz hours are totally messing up my training schedules, like I'm supposed to train M/W/F, being on a 3x5 Beginner's routine, but something always comes up The gym that I go to also only open for certain hours as well. Oh well, nice cage man and which brand is that 1500lb bar? I was thinking of saving up for Pendlay bar or Eleiko (If mistres doesn't find out it costs over 1K USD).

[jzpowahz]

Awesome power cage, I can't wait to get into new apartment and get a home gym setup as well. My casual biz hours are totally messing up my training schedules, like I'm supposed to train M/W/F, being on a 3x5 Beginner's routine, but something always comes up The gym that I go to also only open for certain hours as well. Oh well, nice cage man and which brand is that 1500lb bar? I was thinking of saving up for Pendlay bar or Eleiko (If mistres doesn't find out it costs over 1K USD).

Thanks mate. It is an awesome cage for sure. Can now have 2 people squatting at once or bench and squat etc. The 1500lb bar I got is the Force USA one which is pretty nice but the knurling isn't too crazy or anything on it. The other bar I have is a Sportskraft one (29mm 19000psi tensile steel) that was used in world PL champs in Hungary last year. I'm in love with that one haha. Apparently a lot cheaper than Eleiko and only 10000psi less.

[jzpowahz]

16 May 2013
BW 85kg

Cals 1374
248P/43C/18F (PSMF day)

17 May 2013
BW 84.8kg


Was supposed to do squats to 150kg but felt something a little strange in the SI joint so I thought better of it for today. Did bench easily enough. Did a set of neutral grip pullups after each set. Dips felt good on the shoulder but the flys at 15kg weren't so great so I'll go back to 10kg for higher reps I think. Also did a fair bit of heavy bag work as it's fun

Wrote another article today too. http://cdnutritionandfitness.com/how...quate-protein/

Recent Eats

Elvis protein pancakes


money shot


bacon and avo stuffed mushrooms on top of sweet potato fritta


vanilla maple protein pops 10P/12C/1F (recipe to come)


Cals 3266
240P/341C/106F

[Waldo56]

Interesting to follow. You started with BW for a while and seems to at least be mixing in some advanced BW/loaded BW exercises today. Why did you decide to move on from BW work?

Just curious, this is the sort of work that I do, I yet really see no reason to move on (nearing 2 years at it, still have a long ways to go). Interested in the perspective of someone who has been there and actually understands high load/low leverage BW work that doesn't see it as repping out to infinity.

[jzpowahz]

Interesting to follow. You started with BW for a while and seems to at least be mixing in some advanced BW/loaded BW exercises today. Why did you decide to move on from BW work?

Just curious, this is the sort of work that I do, I yet really see no reason to move on (nearing 2 years at it, still have a long ways to go). Interested in the perspective of someone who has been there and actually understands high load/low leverage BW work that doesn't see it as repping out to infinity.

Thanks mate Well recently I haven't actually been logging too much of my assistance stuff and haven't been doing weighted bw stuff as the big 3 were taxing enough!

I do love the chalistenics bar stuff though so I still do some of that. Sometimes a full session at the jungle gym but mostly just stuffing around in my gym. Oh and the reason I don't actually do many muscle ups any more is because it's one of the worst motions for my shoulder it seems I was a bit apprehensive about dips today even just bw.

[Waldo56]

Thanks mate Well recently I haven't actually been logging too much of my assistance stuff and haven't been doing weighted bw stuff as the big 3 were taxing enough!

I do love the chalistenics bar stuff though so I still do some of that. Sometimes a full session at the jungle gym but mostly just stuffing around in my gym. Oh and the reason I don't actually do many muscle ups any more is because it's one of the worst motions for my shoulder it seems I was a bit apprehensive about dips today even just bw.

Damn that sucks.

My shoulder was a problematic for a while. Finally figured out the front levers were the culprit. Wan't pulling my scaps together, which caused all sorts of impossible to ID shoulder pain. Been rebuilding my front lever form to fix the problem, had to really restart from scratch, but the shoulder is totally healed. Bit of a kick between the legs to drop from good one leg holds back down to short basic tuck holds, still not back to where I was almost 7 months later.

[jzpowahz]

Damn that sucks.

My shoulder was a problematic for a while. Finally figured out the front levers were the culprit. Wan't pulling my scaps together, which caused all sorts of impossible to ID shoulder pain. Been rebuilding my front lever form to fix the problem, had to really restart from scratch, but the shoulder is totally healed. Bit of a kick between the legs to drop from good one leg holds back down to short basic tuck holds, still not back to where I was almost 7 months later.

**** hey. I didn't even think about front levers as being bad for shoulders. I suppose just because I have always had issues with pressing and mine was ac joint and upper bicep tendon. Do you keep a log mate?

[Waldo56]

**** hey. I didn't even think about front levers as being bad for shoulders. I suppose just because I have always had issues with pressing and mine was ac joint and upper bicep tendon. Do you keep a log mate?

Should probably start one. Still finding my way around here.

It only really manifested itself in pressing exercises, for the longest time I thought handstand pushups were the culprit. Ah ha moment was when I tried to totally pinch my shoulder blades together in a basic tuck lever and I realized that I couldn't hold the pinch but a second or two, but that it did hold my shoulders together much better while doing the lever; when I lost the pinch the shoulders rotated forward as bit into my normal front lever position and I felt the shoulder pain, really one of the only times I felt it acutely during exercise (which is what made it so impossible to ID).

[mckenna12]

Thanks mate. Just CAN"T WAIT to sell the old stuff. So hard with so much stuff. have to move it in and out until it's gone which hopefully shouldn't be too long.

Saturday: Spent a few hours finalising website stuff. did some KB stuff and some heavy bag work. Drank a lot of vodka. Danced til 5am, walked home 90mins. D.E.D

Sunday: slept a lot. Mother day bbq and caught up with all of my family. Great Day.

where did u end up buying from? having a look myself, gym and fitness seems like alright online store but have no retailers in syd so cant check it out.

[jzpowahz]

where did u end up buying from? having a look myself, gym and fitness seems like alright online store but have no retailers in syd so cant check it out.

Gym and Fitness were great for me

19 May 2013
BW 84.3kg

Saturday: hit the jungle gym for a bit then got a massage for QL and golfer's elbow. Then Keola and I headed up to Noosa and went on a horse riding trek. Heaps of fun! Then went and climbed Mt Coolum. After that, met my mates GF who is over from LA. Watched Mama (scary!) then Hot Rod so I could sleep haha.

Sunday: went and had coffee with the parents in the morning. Then met a whole heap of my friends at Alex beach for a bbq. US friend's first time eating kangaroo. Loved it. Then lots of antics as you'll see

Umm yeah, another bloody good weekend!

[jzpowahz]

20 May 2013
BW 84.6kg

Sort of deload session today. Sheiko 32 now. Skills test on Wednesday.

Bench
50x8
60x8x2
70x5
80x2
85x1
90x1

Front Squat
75x3x6 sets

SOHP DB
25kgx6

Flys 10kgx15x5

Reverse flys 10kgx10x5

And some random stuff. (chins, levers, CGBP)

Woody got a >1.5x BW bench today. Bastard :P
http://www.youtube.com/watch?v=Hew2XZIK5rE

Kee and Pudding preworkout


Eats

chicken sausages & LOTS of veggies


pepper steak pie


Cals 2764
223P/273C/87F