9 December 2011
Squats 140kg PPP Week 10 (decided to drop from 145 as I thought that was too big of a jump)
50x8
70x8
90x5
100x3
105x1
120x1
132.5x1
137.5x1x2 (PR!)
120x3x2
Ab wheel rollouts
211x1
Left knee was feeling a bit strange today so didn't want to do any more squatting than required. Got the 137.5kg that pinned me last week so was stoked! Decided to do it again about a minute later. The difference was me training by myself with more focus (****ing dog was there barking outside the garage last week) & my regular 1rm music was on this time :P
Then decided to go for ab wheel rollouts challenge. Previous pb was 112. Farking smashed it! No vids so you'll have to just believe me :P See below for skin taken off knee from mass rollouts though haha.
Also, was very humbled today as one of the knowledgeable fellows on MFP mentioned me as his inspiration. That was my inpsiration for today!
ouch
EATS
Choc/banana proats &dcd
pb cup
more Lemon pepper croc & pumpkin
whipped up a Choc/banana b&b pudding (and polished off 3/4 of it )
& b&j choc cookie dough
Cals intaken: 3235
Cals burnt: 3000
267p/326c/95f
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Thread: Chris' quest for muscle up glory
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12-09-2011, 04:21 AM #31
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12-09-2011, 04:30 AM #32
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12-09-2011, 04:34 AM #33
haha yep. Looks terrible. Can't go wrong with chocolate & banana though!
And thank you very much. I was mega pumped after getting it! So happy Next week will be attempting the 140kg which has been my interim goal for beginner standards ever since I started lifting. Also the 180kg DL attempt on Monday which is also the beginner level to surpass. Big week coming up!
Love the ab wheel rollouts. So much more of a full core exercise and strengthens the lower back a lot which is great for all the compound lifts.
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12-09-2011, 08:51 AM #34
Ok, I'll bite.. pb cup recipe please!!
Aren't squat PR's one of the most satisfying?? Although I've recently started researching muscle-ups.. you are a beast. I will attempt to do 1 with my workout saturday.
211 rollouts.. unreal. Never done them, but I know that's a big number.Team 3DMJ
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12-09-2011, 02:22 PM #35
http://www.myfitnesspal.com/topics/s...aking-required
but I used
Makes 10
3 scoops casein (100g)
10 tspns natural pb
2.5 tbspns cocoa
minimal splenda
water to create batter.
121 cals 12P/3C/7F
Squats & deadlifts are a tie for me. Both equally as satisfying. Bench & SOHP just doesn't have the same affect.
If you like the stir the pot, you will love roll outs. They're pretty tough. That set was half cardio really. Now that I got a good number for the challenge I'll go back to doing just a few sets from the ties as that is a LOT more resistance & it takes a LOT less time :P
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12-10-2011, 02:55 AM #36
10 December 2011
This morning did a fasted workout at mma gym. 12 x 3min rounds on the heavy bag. Heaps of fun! Love it! Had a little swim afterwards at my parents place & then chilled for a bit.
Then took Pudding for a walk in the arvo for a bit under an hour and a half. We usually do walk/sprints so I can tire her out :P Also did 2 sets of 20 clap pullups at the jungle gym which is the most I've done before.
Was thinking of having a couple of drinks but I was wrecked. Choice between drinks & food so I went with the food for recovery purposes
Was feeling a bit binge like so cooked up this baked pumpkin oats. Only made it through half.
Elvis protein pancakes with sf maple syrup
Banana/crs on bread
Choc/pumpkin baked oats
Cals burnt:3350
Cals intaken: 3047
227P/335C/87F
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12-12-2011, 12:14 PM #37
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12-12-2011, 02:21 PM #38
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12-12-2011, 02:22 PM #39
12 December 2011
180kg PPP deadlift week 11
50x8
90x8
110x3
130x1
140x1
150x1
170x1
180x1 (PR!)
185x0 (half way, spent)
140x5x3
SLDL 90x8x2
Chins +15kgx10x2
+20kgx10
SOHP 38x8x3
DB bench 27.5x12x3
single arm KB row 32x12x3
2 finger pullups (for fun) 11,5
VERY happy that I reached my goal of 180kg deadlift! Will get the 185 soon too I reckon. Rest of the workout was just working in with Woody & doing rehab type weights. Chins were good though.
EATS
Dcd/coconut oil cottage cheese
Sakanadon (normally katsudon, katsu being fried chicken or pork. I prefer the grilled fish. Easy as, dashi soup stock, soy sauce, mirin sauce & a little spenda. Add an egg at the end and simmer)
Choc/banana b&b pudding
Cals intaken: 2754
Cals burnt:2700
222P/264C/85F
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12-13-2011, 04:26 AM #40
13 December 2011
Rest day
Took Pudding for a walk/sprint down the beach. Just a quickish one as the clouds were coming in. About half an hour or so. It's always interesting walking with her because she is so easily distracted by the smallest things. From leaves blowing in the wind to bush turkeys, bearded dragons, other dogs etc.
Pudding after the run. She was so stuffed she collapsed in the driveway
Then did a few little things with my mate as he was training. Just a few pullups & stuff.
Then I watch the Art of Flight & did my mobility stuff.
T-spine mobility
Ankle mobility
Bird dogs
Camel – cats
Leg swings to the side
Leg swings to the front/rear
Static lunges
Lateral squats
Wall slides
Scap push-ups
YTWLs
Decided to have a low cal/carb day. Just because I haven't in ages
Eats
Banana/cinnamon cc sludge
Bacon, onion, capsicum, chilli fritatta topped with sriracha & bacon salt 516cals 45P/30C/24F
Marshmallow cake 130cals 27P/3C/0F
Cals intaken: 1707
Cals burnt:2700
206P/94C/52FLast edited by jzpowahz; 12-13-2011 at 05:08 AM.
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12-13-2011, 06:01 AM #41
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12-13-2011, 07:48 AM #42
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12-13-2011, 12:49 PM #43
sidesteal: I'll see what I can do. Be good to check form as well. They have been "feeling" a bit better as the shoulder SLOWLY gets better.
Jenn: haha yep. Well it's my sister's dog but I live with her. Chick magnet
I believe it was from here.
www.youtube.com/watch?v=B10BxYZqa1QLast edited by jzpowahz; 12-13-2011 at 12:58 PM.
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12-13-2011, 04:40 PM #44
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12-13-2011, 04:58 PM #45
girls are too crazy around here. Too many nutcases! haha
Link is in first post as well
https://docs.google.com/document/d/1.../edit?hl=en_US
I recommend everyone try the katsudon sauce. It's the best!
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12-13-2011, 05:47 PM #46
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12-13-2011, 06:02 PM #47
Thanks for subbing & comments
Marshmallow Cake 130 cals 27/4/0
3 Egg Whites
7g Splenda
1g Xantham Gum
1 Packet SF jelly with 175ml hot and 175ml cold water (raspberry and lime jelly lite flavouring makes cola flavour)
5g Gelatine which was added to the jelly mixture
dash of vanilla essence
Just whip up 3 egg whites
In a seperate bowl dissolve 28g gelatine & 5g unflavoured gelatine in 125ml cold water, don't let it set, then add 125 boiling water. Stir
Add 7g splenda and vanilla essence to your gelatine.
Turn the egg whites back on in the mixer and slowly add in your gelatine mix.
Pour into a tray, and let it sit in the fridge for about 1.5hrs.
And yep, I have been going crazy over the bananas lately! That banana/protein icecream is awesome. Just ice, skim milk & xanthum. Handy that I have banana flavoured casein at the moment too but I'd like to give it a go with some chocolate as well.
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12-13-2011, 08:02 PM #48
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12-13-2011, 08:17 PM #49
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12-13-2011, 09:43 PM #50
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12-14-2011, 03:49 AM #51
December 14 2011
Workout
Decided to mix things up today & do some tabata style intervals. I have a playlist with a heap of songs on there that have the 20/10 beep on em so I just put that on & keep going alternating between different exercises. See pic below for the equipment.
Main exercises:
30kg bb (SLDL, clean and press)
16kg kb (swings, cannonballs, clean and press, snatch)
10kg goblet squats, curls, side bends
1kg star jumps, shadow boxing
ab wheel rollouts
pullups
inverted rows
bulgarian split squats
ground & pound
Did it for a total of 54mins & was pretty dead by the end of it! FULL body workout!
Eats
Kangaroo-don (my aussie version of katsudon, looks like ****, tastes delicious!)
more banana/choc pudding (don't know why I started with a little bit cause I ended up eating 3x that amount :P)
looks like oats, tastes like white chocolate
Cals burnt:2850
Cals intaken:3102
240P/296C/97FLast edited by jzpowahz; 12-14-2011 at 03:08 PM.
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12-14-2011, 04:34 AM #52
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12-14-2011, 07:04 AM #53
It looks bloody huge! I'll save it for when cals get lower and hunger really starts setting in but cheers for that
i just bought some banana casein 2 days ago for that exact reason that I had been missing bananas so much! DAMNIT lol oh well still tastes great.
I've been doing choco banana oatmeal - 1 scoop banana casein and a few teaspoons of Vitarium sugar free cocoa (found in Woolies), tastes awesome! Are those white choccy oats just using the sf/ff white chocolate jello? Will have to give it a go!
aaaand finally... recipe for kangaroo don!? just kanga bangas, eggs & sauce over rice?
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12-14-2011, 11:42 AM #54
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12-14-2011, 02:55 PM #55
That is the exact reason I made the marshmallow cake actually. It works well
Yep, the old choc/banana oatmeal is always good. Usually add one of my PB&co flavours as well.
yep, oats was just with sf/ff pudding.
Kangaroo don: Same recipe directions as for the sakanadon basically. I just cooked up the sausages until they were mostly done then took them out. Rinse pan, add about 1/2 cup water (not sure exactly), then serve of dashi stock, 2 tbspns mirin (get from asian section), 2 tbspns soy sauce, a few shakes of splenda. Give it a bit of stir & then put the sausages back in the pan. Cracked 2 eggs & scrambled them up, poor over the top and sort of spread it out a bit. Put lid on & let simmer for 5 mins or so. Done
haha, I should know this by now
Good luck with it. Will be checking your log for the picsLast edited by jzpowahz; 12-14-2011 at 03:24 PM.
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12-14-2011, 03:18 PM #56
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12-15-2011, 02:30 PM #57
Thanks mate I just like to eat delicious foods that fit into my nutritional goals. And I do like to cook so that helps.
15 December 2011
Rest day
Absolute rest day. Mega busy at work so was there for ages. Got home & setup my new android tv thingy. Seems pretty cool so far. Wanted to hit about maintenance cals & get some good rest in preparation for 1rm squat attempt on Friday.
EATS
banana casein/pb&co dark choc dreams cottage cheese
homemade choc/banana protein ice cream with smores poptart
*not pictured: more kangaroo katsudon, choc/banana/pb&co dcd proats*
Cals burnt: 2200
Cals intaken: 2171
191P/212C/56F
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12-15-2011, 02:38 PM #58
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12-15-2011, 02:44 PM #59
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12-16-2011, 07:46 AM #60
Squat 140kg PPP Week 11
50x8
60x8
70x8
80x5
90x5
105x1
122.5x1
132.5x1
140x1 (PR!)
130x2
120x4
110x10
90x20
Pullup
BWxlots
+7.5x8
+15x5
+20x3
+25x2
+30x1
+35x1
+40x1
+50x1
+55x.75 LOL
+50x1
+40x3
+30x8
+20x12
+15x13
Hanging leg twists x20 ss with 5 clap pullups
Workout was INTENSE! So happy finally got that 140kg squat to surpass beginner status of 100/140/180. Also PR's on the 110 for reps & my previous 20rep max was 85kg.
Didn't quite equal my PR of +55kg pullup but that may have been asking a bit much after the squatting. Oh well :P
Then friends randomly turned up at my house so hit the town for a bit. Good little random night out Wasn't massive or anything as have training tomorrow morning & work party wine tour!
Plan was to deload next week but seeing as how I made both the 180kg deadlift & 140kg squat I'm going to push it for one more week before xmas/nye deload as going to Tasmania/Melbourne for 2 weeks then anyway.
EATS
Roo snags with sriracha & veggies (just wanted to show my tupperware )
banana casein/manga & macadamia jam cottage cheese
chocalate chip muffin my sister made
mccain ultrathin tandoori chicken pizza
choc/banana/pb&co cinnamon raisin swirl proats
Cals burnt: 3300
Cals intaken: 3201
205P/281C/90F
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