Chris' quest for muscle up glory

[snrygo]

Australia... must visit

will be visiting before i am 30 fosho!

[jzpowahz]

the only place i've really ever wanted to visit.

that topping looks .....hnnnnnnnnggggggg

I maybe lost in translation but is that good or bad? :P

I just added some water to natural pb & nuked. I was expecting it to come out running that would drizzle all over but it thickened up hardcore? Was really good that way though.

[jzpowahz]

12 March 2012

150kg Chinup PPP Week 3 (80kg BW)
warmups
+25x1
+37.5x5
+30x5
+25x5x2

+20x8x4

DB SOHP 20x12x4

Bent Row 82.5x8x3

Front lever SS with hanging leg raise x10 (3 sets)

Metabolic finisher:
TGU right 10kgx5
32kg KB swing x25
TGU left 10kgx5
32kg KB swing x25


Start on the minute every minute for 4 rounds
32kg KB swing x20 x4 (DEAD after this!)

EATS

choc/cinnamon cottage cheese sludge with PB&CO CRS



Nando's grilled classic burger


cheesecake overnight proats with banana and shaved dark choc


Cals burnt:2500 (seems low?)
Cals intake: 1718
178P/149C/46F

[JennLifts]

I maybe lost in translation but is that good or bad? :P

I just added some water to natural pb & nuked. I was expecting it to come out running that would drizzle all over but it thickened up hardcore? Was really good that way though.

That's good haha. I have no idea how to make protein pancakes. I just use a box mix.

[jzpowahz]

That's good haha. I have no idea how to make protein pancakes. I just use a box mix.

Sweet

Should try the above. Easy & delicious!

[JennLifts]

I don't have casein but I might try with whey

[jzpowahz]

I don't have casein but I might try with whey

It never specified casein, thats just what I have. Should be fine

[jzpowahz]

13 March 2012

Rest day

Just went for an walk down the beach with Pudding for about an hour. I did 10 hill sprints, she did about 4.5 :P

Went to the jungle gym and did 2 sets of front lever hold ss with 10 pullups. Some fella asked me if I was some sort of acrobat LOL

Also cooked up a choc/pumpkin protein cheesecake. Variant of GP79's NY cheesecake recipe. Will be eating half of it tomorrow

EATS

choc/cinnamon proats with choc strawberry, white choc & PB&CO CRS


Thai marinated kangaroo, veggies on konnyaku noodles 405 cals 54P/23C/6F


maple cottage cheese/ffgy sludge with pb


Cals burnt: 2750
Cals intake: 3133
265P/272C/107F

[JennLifts]

;'( the pictures no work

[jzpowahz]

work for me?

[anuragp122195]

Yo Chris, try blending/food processing the FFGY w/ your cottage cheese/pb and maple syrup. Tastes like an entire bowl of thick frosting... so much want

[jzpowahz]

Yo Chris, try blending/food processing the FFGY w/ your cottage cheese/pb and maple syrup. Tastes like an entire bowl of thick frosting... so much want

Sounds good. Only issue is then I have even MORE cleaning up to do I reckon I spent at least an hour cleaning the kitchen and stuff tonight!

[JennLifts]

Sounds good. Only issue is then I have even MORE cleaning up to do I reckon I spent at least an hour cleaning the kitchen and stuff tonight!

only reason i'm less creative.

working now!

[jzpowahz]

14 March 2012

Rest Day

Just went for an walk down the beach with Pudding for about an hour with my sister & mate. Bit slower than normal though. Went to the jungle gym and did 2 sets of front lever hold ss with 10 pullups. Also, commenced practicing of human flags. Was picking random street signs to try. Probably did about 30 attempts all up. Have to practice bending at the hip straight away to get my legs closer to vertical. I was able to hold at parallel for about half a second haha. Good fun though!

Mixed up workouts this week as I'm off to Hamilton Island for mates bucks weekend on Friday so I took another rest day today in preparation for some big squatting tomorrow My left knee hasn't been feeling the greatest since hiking on the weekend but funnily enough I feel it more when I'm doing nothing. So I think she'll be right

Also, picked up my new 4x20kg plates from my parents place. They are much prettier than my other ones :P

EATS
not pictured: more thai marinated roo, veggies & konnyaku noodles.

apricot chicken, veggies & rice


choc pumpkin protein cheesecake x2 per slice 155 cals 21P/9C/3.5F


Cals burnt: 2650
Cals intaken: 1891
193P/161C/46F

[jzpowahz]

15 March 2012

160kg PPP squat week 11
warmups
120x1
140x1
150x1 (easy)
160x0

SLDL 110kg 8,8,16

SOHP 20x15x3

Dragon Flags x5x3

Bent Rows 90x6x2

And a whole heap of other deadlifts showing my mates stuff.

Probably should have tried for 157.5 first but oh well. Got it half way and couldn't "quite" power through. I'll go 157.5 next time. SLDL's felt great, most weight I've ever done on them actually. Dragon flags were tough as!

EATS

choc/pumpkin cheesecake topped with PB&CO DCD/choc sludge


strawberry pop tart & PB&CO DCD sandwich


More thai marinated Roo, veggies, konnyaku noodles & sriracha/cajun seasoning


Cals burnt: 2650
Cals intaken: 2559
258P/211C/70F

[JennLifts]

i don't see any noodles. where are these noodles.

[jzpowahz]

haha deep. That bowl is about 6" deep I'd say. They're buried

[snrygo]

dont sweat the 160kg miss. u still got 150 easy which is well over 3pps!

[jzpowahz]

16 March
1845 cals 161P/40C/24F (drinking day)

17 March
2598 cals 170P/74C/50F (mega drinking day)

18 March
2175 cals 197P/173C/78F (recovery day)

19 March

Glycogen depletion workout

Squat 90x15x3

DB SOHP 20x15x3

Bent Row 55x15x3

SLDL 90x15x3 (HARD!)

chinup x15x3

Ab wheel from knees 15,30

Bench 20kg x6 (literally, could feel the tendon/ligament in my shoulder, felt like it was clunking down stairs. No pain but thought it best to skip this)

This workout was TOUGH! I have no idea why some girls want to do this low weight/high rep BS! :P

I had my mega carb pre workout meal with pop tarts & oats etc & was planning on making some choc/pb/banana protein pancakes after my workout but I am absolutely shattered.

Was away for mate's bucks weekend at Hamilton Island at the Whitsundays. Weather was a bit average but had an awesome time anyway. Lots of moving around, walking up hills, swimming, volleyball, snorkelling, dancing etc. Friday was controlled drinking to a decent level. I tagged myself out and headed home at about 1am & didn't bother going to the club as I know I can only do one big night these days.

Saturday got intense with beer pong on the balcony for St Patty's day as well as various other drinking games. All in all, I faired better than some of my mates LOL.

Sunday was a nice recovery day. No drinks just chilling, watching footy & F1 etc and general sight seeing. Actually got a solid 10hrs sleep that night too!

This arvo I got back and went grocery shopping. I will be trying the Lyle McDonald Rapid Fat Loss diet for 12 days starting tomorrow. Basically, 1.5-2g/lb of LBM for protein, fibrous veggies & EFA's. At the end of it 3 day carb up. During this time, I'll be doing 8x3 full body compound workouts. Today's one was a high repper based off the theory from UD2.

Also, I ordered a fitbit yesterday. Just because I like experimenting, I'm going to see how much different it reads compared to my body media fit.

EATS

sorry no pics of anything over the last few days but basically fasted most of the day & then ate MASSIVE steaks & salads for dinner to keep protein up & fats/carbs down while drinking.

Cals burnt: 3000
Cals intaken: 2259
101P/289C/81F

[jzpowahz]

20 March 2012

Rest Day

First day of RFL also. Going for 12 days. Spent about 45mins on the rumble roller & PVC pipe for incredibly sore hammies! So good.

Current stats:
77.9kg (lowest in about 2 months?)

Accumeasure calipers
chest: 3.5mm
abs: 11mm
thigh 4.5mm

Omron handheld: 8.8%

Chest 97cm
Waist 79cm
Hips 79.5cm
Bicep 32.5cm/30.8cm
Forearm 30cm/30cm
Thigh 55.6cm/57cm
Calves 38cm/38cm

front relaxed


front


side


white legs


Just my luck, first day planned for RFL & we have free lunch with sushi, wraps, cake & muffins. WIll power held

EATS
not pictured: tuna & baconnaise salad

Habanero spicy cabbage chicken soup 674cals 121P/27C/10F


size ref (took me 45mins to eat!)


sf jello with vanilla protein sludge


Cals burnt: 2550
Cals intaken: 1281
230P/45C/17F

[JennLifts]

0.o good luck!

I feel like i know you so much better now ;-)

[jzpowahz]

Lol

[gp79]

Subbed! Never knew you had a log here. Good stuff!

[anuragp122195]

That is one big and awesome soup. How was it? I usually don't like the liquidyness of soup as a main meal, but I might do it one day.
BTW, your legs look small only because your quads look beastly. Awesome physique man. I'm mirin.

[jzpowahz]

haha thanks mate I think legs look small because of the angle also. They're not massive but definitely have pretty thick lower body these days.

Was my first day of RFL so experimenting just to make sure I was good and full on the low cals. DEFINITELY was! I had to wait about an hour to actually fit in jelly & protein ice cream :P As long as the soup is good and SPICY, I love it! Was tearing up by the end

[jzpowahz]

21 March 2012

Morning weight 78.4kg

Squat 115x8x3

SOHP 40x8x6

Bent Row 80x8x3

Chin +27.5x8x3

SLDL 115x8x3

Hanging leg raises x10x3

Workout was tough but I made all the reps that I had hoped. Energy is still fine but as soon as I finish the workout I am just about ready for bed haha.

EATS

tuna/lemon juice/bacon salt salad


chilli apple cider vinegar marinated chicken & cajun spiced spinach egg white scramble 637cals 120P/12C/7F


peach & white tea jelly & vanilla protein ice cream


Cals burnt: 2500
Cals intaken: 1234
229P/33C/13F

[jzpowahz]

22 March 2012

morning weight: 78.4kg

Rest day

Hit the foam roller & did my mobility stuff while watching half of the Ayrton Senna doco until the file crapped out Have to get it again.

Also, bought some steak & marinated it for jerky which I'll make on Saturday WHile I was at the butcher, I picked up some more crocodile tail too as that was delicious last time.

EATS
not pictured: tuna salads

kanga bangas w sriracha & red wine vinegar/chilli sauteed spinach


choc/vanilla fluff


Cals burnt: 2500
Cals intaken: 1185
206P/31C/15F

[jzpowahz]

23 March 2012

morning weight 77.8kg

Rest day

Just went for a little walk after work to checkout some of the Mooloolaba triathlon stuff that is on this weekend here. Funnily enough, lots of skinny fat people around

Also did more human flag practice. Just find any sturdy looking street sign and do 5 at a time. Probably did about 70 all up. Also did 2 sets of front levers ss with 10 clap pullups.

Easy day diet wise. Busy at work, didn't really get a chance to get hungry. I'm switching back to jelly & sludge at night as I feel like I'm about to explode after struggling through 1 litre of protein fluff!

EATS

what I didn't eat at work :P


not pictured: tuna salads

cajun chicken & cabbage 574 cals 110P/15C/7F


honeycomb fluff 1L!


Cals burnt: 2600
Cals intaken: 1319
245P/39C/13F

[anuragp122195]

You shoulda owned those work goodies.
And aware me on this "Honeycomb" fluff. I remember that cereal... Good times.

[jzpowahz]

Nah man, RFL therefore pretty much 100% protein at the moment

Honeycomb fluff was:
40g vanilla casein
4 egg whites
1 cup crushed ice
1/2 tspn xanthum
a little bit of this honeycomb flavouring stuff that I got. Sorry not very helpful but it's this concentrated cake flavouring stuff, a powder.