Chris' quest for muscle up glory

[jzpowahz]

17 December 2011

Went for a beach walk, did 10x2 muscle ups. Was feeling quite sore from Friday's workout. Then came home & did 16mins of tabatas at a pretty hardcore pace. Main exercises were 70kg deadlifts, shadow kickboxing, vertical jumps, pylo pusups, inverted rows & pullups.

Then had work xmas party which was a wine tour. Tried to stick to LG method of alcohol consumption. Not too bad I don't think. Was a massive day/night! Lots of dancing :P

Cals burnt: 3000 (est)
Cals intaken: 2263
205P/114C/33F

18 December 2011

Was meant to double up & go on another wine tour but I was too dead. Woke up at 75.9kg (down 1.5 or so) from drinking even with mass water consumption.

Eventually wasn't too hungover & went and played some bball down the park for an hour, then went for a walk down the beach. Had to do some shopping for the bbq as well.

My legs are sooooo sore. I haven't had DOMS like this in a long time! Hit the foam roller for as long as I could handle as well. Mainly for the quads & VMO.

choc/banana proats with dark choc dreams & dark choc buttons



pb & maple syrup on wholemeal muffin



bbq kanga bangers with sriracha, lamb chop, chicken kebab, baconnaise potato salad & cajun/lemon/coconut pumpkin salad



Orange & mango jelly cheesecake on oats base. 113 cals 12P/9C/3F (this was great!)



Cals burnt: 3100 (est)
Cals intaken: 3216
241P/282C/127F

[JennLifts]

17 December 2011

Went for a beach walk, did 10x2 muscle ups. Was feeling quite sore from Friday's workout. Then came home & did 16mins of tabatas at a pretty hardcore pace. Main exercises were 70kg deadlifts, shadow kickboxing, vertical jumps, pylo pusups, inverted rows & pullups.

Then had work xmas party which was a wine tour. Tried to stick to LG method of alcohol consumption. Not too bad I don't think. Was a massive day/night! Lots of dancing :P

Cals burnt: 3000 (est)
Cals intaken: 2263
205P/114C/33F

18 December 2011

Was meant to double up & go on another wine tour but I was too dead. Woke up at 75.9kg (down 1.5 or so) from drinking even with mass water consumption.

Eventually wasn't too hungover & went and played some bball down the park for an hour, then went for a walk down the beach. Had to do some shopping for the bbq as well.

My legs are sooooo sore. I haven't had DOMS like this in a long time! Hit the foam roller for as long as I could handle as well. Mainly for the quads & VMO.

choc/banana proats with dark choc dreams & dark choc buttons



pb & maple syrup on wholemeal muffin



bbq kanga bangers with sriracha, lamb chop, chicken kebab, baconnaise potato salad & cajun/lemon/coconut pumpkin salad



Orange & mango jelly cheesecake on oats base. 113 cals 12P/9C/3F (this was great!)



Cals burnt: 3100 (est)
Cals intaken: 3216
241P/282C/127F

That cheesecake looks great! I love mango

[jzpowahz]

I'll post the "recipe" as I'm sure someone will ask. It is the easiest thing ever!

Base: (I was improvising here. Enought to turn it all mushy)
70g oats
100g apple sauce
1 egg white
Make flat in a sprayed baking pan & bake for 10min at 180c.

Filling:
1 packet (4 serves) of sf jelly/jello
500g low fat ricotta

Make up your jelly as normal & then dump all the ricotta in the bowl & stir. Put the liquid on top of the base & chuck it in the fridge for a few hours. DONE

[MattPeck]

I'll post the "recipe" as I'm sure someone will ask. It is the easiest thing ever!

Base: (I was improvising here. Enought to turn it all mushy)
70g oats
100g apple sauce
1 egg white
Make flat in a sprayed baking pan & bake for 10min at 180c.

Filling:
1 packet (4 serves) of sf jelly/jello
500g low fat ricotta

Make up your jelly as normal & then dump all the ricotta in the bowl & stir. Put the liquid on top of the base & chuck it in the fridge for a few hours. DONE

Fantastic! Thanks for that. Loving this log and your work man, keep it up! This has to be on of the best logs i've ever read.

[jzpowahz]

Wow, thanks a lot mate! I never really thought anyone would bother reading about all my useless **** haha.

[brendbro]

nice job on the 140 squat, fukk that lol

great idea on the cheesecake, which brand ricotta did you use?

also - how are the ultra thin crust mccains? Filling?

[jzpowahz]

Oh yeah, forgot I took a vid of that squat. http://www.youtube.com/watch?v=9HT0U...1&feature=plcp

I always use pantalica smooth light one I think it's called. Seemed like the best macros when I looked ages ago.

McCain pizza was pretty good. Tasty but as was expected not too much meat on it. Good for if you are lazy & can't be bothered cooking as it only takes 12mins from frozen. I would buy it again (except I'll probably get in trouble from my sister who owns a dominos store )

[MattPeck]

Oh yeah, forgot I took a vid of that squat. http://www.youtube.com/watch?v=9HT0U...1&feature=plcp

I always use pantalica smooth light one I think it's called. Seemed like the best macros when I looked ages ago.

McCain pizza was pretty good. Tasty but as was expected not too much meat on it. Good for if you are lazy & can't be bothered cooking as it only takes 12mins from frozen. I would buy it again (except I'll probably get in trouble from my sister who owns a dominos store )

Holy crap...respect bro...you are going places my friend!!

[nosix]

Thanks for subbing I LOVE that show. A whole heap of UK comedy has grown on me lately actually. Used to hate it, don't know why.

UK shows are my fav by far, The Office,Extras,Inberweeners,Fawlty Towers just a few that top my list

[jzpowahz]

Fan of all of them but hadn't heard of extras. Will check it out

Oh forgot to mention since this thread is about the muscle ups. Knocked out 6 in a set while a "tad intoxicated" on the walk home on the weekend :P I like to test sober vs drunk vs hungover performance from time to time.

[AlwaysTryin]

Very impressive cheesecake

Did you use the no sugar added (low cal) apple sauce?

[jzpowahz]

Very impressive cheesecake

Did you use the no sugar added (low cal) apple sauce?

Sure did It's ridiculously simple & tasty. Could do it with the base as well if you wanted to lower cals/carbs.

Deadlift
50x8
90x8
110x5
130x1
140x1
162.5x1
175x1
185x1 (PR!)
175x1
160x2
150x4
140x6
130x8

SOHP 50x8x6

Row 50x8x3

Inverted row x 15x3

squat 70x10x3

Some pullups here & there, some standing ab wheel rollouts.

Workout was great! Decided to do week 11 at the 185kg PPP program. All was going well until I went for 185 the first time & the bar sort of rolled in my hands. (double overhand grip) I decided to switch to a mixed grip which fixed the problem. The pull wasn't the prettiest but I muscled it up without risking injury.

Then I just did a whole heap of random stuff really as 2 of my mates were training as well so just fit in with what they were doing.

EATS
Carnivore much? kanga bangas, lamb chops, steak, bbq onion & veggies.


rum ball made by my Mum


post workout feast of roast carrots with bacon salt & kanga bangers with sriracha on helgas quinoa bread


choc/cinnamon oats with PB&co dark choc dreams, banana & smores pop tart


Cals burnt: 2800
Cals intaken: 2853
240P/273C/77F


And I whipped up some choc/banana/coconut protein balls


100g banana casein
30g oats
1 medium banana
1tbsn coconut oil
1 tbspn cocoa
bit of splenda
enough water to turn to a paste

Then roll in dessicated coconut

Made 15. 63 cals 6P/4C/2F

[lakergreat1]

[QUOTE=jzpowahz;798940781]17 December 2011

Went for a beach walk, did 10x2 muscle ups. Was feeling quite sore from Friday's workout. Then came home & did 16mins of tabatas at a pretty hardcore pace. Main exercises were 70kg deadlifts, shadow kickboxing, vertical jumps, pylo pusups, inverted rows & pullups.

Then had work xmas party which was a wine tour. Tried to stick to LG method of alcohol consumption. Not too bad I don't think. Was a massive day/night! Lots of dancing :P [quote]

Well I guess you were sore.. that was a crazy workout.

Lol.. love to see you rip it up on D-floor

choc/banana proats with dark choc dreams & dark choc buttons

pb & maple syrup on wholemeal muffin

bbq kanga bangers with sriracha, lamb chop, chicken kebab, baconnaise potato salad & cajun/lemon/coconut pumpkin salad

Orange & mango jelly cheesecake on oats base. 113 cals 12P/9C/3F (this was great!)

.. drooled over everyone of these meals..

Oh yeah, forgot I took a vid of that squat. http://www.youtube.com/watch?v=9HT0U...1&feature=plcp

But a shirt on for god sake!! You're scaring the kids!

And take that damn squat pad off and squat like a real man!

Found this video about bar position and just fell in love - thought u would like it. your position looked pretty good, maybe a tad high.

http://startingstrength.com/index.ph...t_bar_position

McCain pizza was pretty good. Tasty but as was expected not too much meat on it. Good for if you are lazy & can't be bothered cooking as it only takes 12mins from frozen. I would buy it again (except I'll probably get in trouble from my sister who owns a dominos store )

Funny that you guys have McCain pizza's.. I thought that was in Canada only. Can't you get your sister to make some super protein 'Roo pie?

Fan of all of them but hadn't heard of extras. Will check it out

Oh forgot to mention since this thread is about the muscle ups. Knocked out 6 in a set while a "tad intoxicated" on the walk home on the weekend :P I like to test sober vs drunk vs hungover performance from time to time.

Beast mode.

EATS
Carnivore much? kanga bangas, lamb chops, steak, bbq onion & veggies.

rum ball made by my Mum

post workout feast of roast carrots with bacon salt & kanga bangers with sriracha on helgas quinoa bread

choc/cinnamon oats with PB&co dark choc dreams, banana & smores pop tart

And I whipped up some choc/banana/coconut protein balls

100g banana casein
30g oats
1 medium banana
1tbsn coconut oil
1 tbspn cocoa
bit of splenda
enough water to turn to a paste

Then roll in dessicated coconut

Made 15. 63 cals 6P/4C/2F

holy fap!! You're giving Shaz a run for his money..

And nothing like Christmas Balls..

http://www.evtv1.com/player.aspx?itemnum=1415

[jzpowahz]

Lol.. love to see you rip it up on D-floor

not pretty

But a shirt on for god sake!! You're scaring the kids!

And take that damn squat pad off and squat like a real man!

Found this video about bar position and just fell in love - thought u would like it. your position looked pretty good, maybe a tad high.

http://startingstrength.com/index.ph...t_bar_position

Cease! It's damn hot here!!! And yeah I tried to take the sissy pad off but since I injured my shoulder I haven't been able to do it comfortably without aggravating it Hopefully sometime soon. I'll check out that vid when I get home

Funny that you guys have McCain pizza's.. I thought that was in Canada only. Can't you get your sister to make some super protein 'Roo pie?

Give it a go if & let us know what you think. Not too bad for a frozen one I thought. And my sister doesn't understand the whole "healthifying" of recipes yet so everything she cooks is for mega high carb days

holy fap!! You're giving Shaz a run for his money..

And nothing like Christmas Balls..

http://www.evtv1.com/player.aspx?itemnum=1415

far from it! Need a decent camera for starters

LOL That's gold!

[jzpowahz]

20 December 2011

"Rest" day.

Didn't really eventuate, whoops. Lunch time did some yoga/stretches in the sauna as I was feeling it from those deads big time. Then went for a walk on the beach because the sun was finally out again.

Accidentally got stuck into those coconut balls haha. Whoops 600ish cals downed in seconds. Thought I should do something as the sun was still out so took Pudding for a walk/jog down the beach, did one max set of muscle ups but only got 12 then did 10 hill sprints. Then I was off to my parents for dinner so had a quick swim there. Was the first time I've been able to do freestyle without any sort of weird feeling in my right shoulder since the injury in August. Still can't kick properly for breast stroke because of groin injury. I find this a little weird & a bit amusing that I can pick up 185kg off the ground but doing a little butterfly kick gives me issues

No food pron today. Regular day of tuna/veggies/salsa, white choc cottage cheese, lots of coconut balls, some more jelly cake, steak & veggies for dinner & some choc/banana protein icecream.

Cals burnt: 2900
Cals intaken:2858
244P/241C/99F

[SideSteal]

Holy **** there's some good food porn up in this log.

Does that protein ball recipe work with regular whey or does casein have a different consistancy?

I might need to figure out how to make protein balls....

[jzpowahz]

Thanks mate

Whey & casein does have different consistency but I still think it would work. I just always use casein as I bought it in bulk so got a $hitload to get through I have found that it does cook up a bit better for things like the 3dmj "whey" cake though.

[MattPeck]

I am enjoying this log

[jzpowahz]

I am enjoying this log

Thanks again mate. Been a bit slack with my food porn. I'll try & do better


21 December 2011

1a: SOHP 40x12x3
1b: Pullup +20kgx12x3

2a: DB bench 27.5kg 12,10,9
2b: dragon flag x5x3
2c: Row 50x12x3

Then some sprints on the beach with the dog.

Decided to do some higher rep stuff today. All weights stuff plus warm up was done in 30mins so pretty high intensity. Was dripping sweat by the end of it. Had no idea what weights to choose really as I normally do 8 reps. Turns out the DB bench was a bit too much. Oh well :P

EATS
overnight choc/cinnamon/banana proats with pb&co DCD & topped with creme brulee icecream


Not pictured: white choc/cinnamon cottage cheese, a few cinnamon rice crackers (good!), went out for dinner for trivia & had crumbed calamari, crumbed fish, ****load of salad & veggies. (ordered 2 meals)

Cals burnt:2750
Cals intaken:2560
180P/222C/93F

[lakergreat1]

OMIGOD.. those oats look epic

[JennLifts]

I'll post the "recipe" as I'm sure someone will ask. It is the easiest thing ever!

Base: (I was improvising here. Enought to turn it all mushy)
70g oats
100g apple sauce
1 egg white
Make flat in a sprayed baking pan & bake for 10min at 180c.

Filling:
1 packet (4 serves) of sf jelly/jello
500g low fat ricotta

Make up your jelly as normal & then dump all the ricotta in the bowl & stir. Put the liquid on top of the base & chuck it in the fridge for a few hours. DONE

Pardon my idiocracy, but how did it get the fruit flavor then?

And KILLER squat vid!

[jzpowahz]

Pardon my idiocracy, but how did it get the fruit flavor then?

And KILLER squat vid!

All the flavour is just from the jelly. So whatever flavour jelly you pick it will be. It's the simplest cake ever!

And thanks a lot. I was soooo happy with that one. Going for 142.5kg tomorrow.


22 December 2011

Rest day

Actually did just rest today besides riding my pushy to work & to the shops for the last of my xmas shopping. Also hit the foam roller for half an hour while watching the latest Strikeforce. And finally got all my xmas pressies wrapped & under the tree.

And I decided to lower the cals just a bit as I figure xmas will be up there :P

EATS
cheesecake/cinnamon cottage cheese


sakana-don with veggies 646 cals 86P/40C/13F


choc/cinnamon oats with PB&CO DCD


Cals burnt:2650
Cals intaken:2199
198P/156C/82F

[SideSteal]

sakana-don with veggies 646 cals 86P/40C/13F

^ What exactly is this?

[jzpowahz]

Haha, well it's my version of my favourite dish.

Katsu-don is fried chicken/pork on rice with this wicked as sauce & egg on top.

I just used the grilled basa fish instead of the fried pork & since I was keeping a bit lower carb today I just had it with veggies.

The sauce is the important part. Simple as.
In fry pan, put about 1/2 cup of water in there. Add a few shakes of dashi soup stock, 2 tbspns mirin sauce, 2tbspns soy sauce & a few shakes of splenda.

Then you chuck the meat back in, crack 2 eggs in & swirl them around. Put a lid on top & let it simmer for 5mins.

It is delicious! Looks like **** in the photo though! You can get all the stuff from any asian grocer. I make my own now as every Japanese shop in my area can't make this dish at all. I have to go to Brisbane to get a decent one & that's an hour away. Yes, I love my Japanese food

Forgot to mention that "sakana" is the word for fish in Japanese, hence the name. Technically this one would be "sakana ue yasai" or fish on veggies

[jzpowahz]

23 December 2011

Squat
50x10
70x8
90x5
100x3
110x1
125x1
135x1
142.5x1 (PR & tough!)
135x1
125x3
110x11

SOHP 50x8x3

Row 60x8x3

DB Bench 27.5x12x3

Chinup +20x12x3

Workout was tops! Was feeling a little bit tired before I started but once I got under the bar it all felt good. Warmups were nice & explosive, the last singles felt light, even the 135 felt easyish. 142.5 was a grind! Check the vid. Was at my sticking point & pushing as hard as I could felt myself stop & then just kept thinking "chest up, hip drive" & the sucker came up after all. It was VERY close.

Then didn't push too hard on the other stuff, mainly because I wanted to give my shoulder a little rest prior to some heavy bag work tomorrow morning.

A little bit extra rest between sets was all that was required to get the db bench x12x3 compared to Wednesday when I was a bit hasty.

http://www.youtube.com/watch?v=82q_U...1&feature=plcp
excuse the loud involutary noises :P

EATS
more sakana-don (actually with rice this time)


banana/cinnamon/pb&co DCD cottage cheese sludge


secret pre workout meal :P cinnamon rice cakes with pb


mega bowl - choc/cinnamon proats with pb&co DCD, smores pop tart, cinnamon rice cake & banana. Yes that is a mixing bowl.


Post workout low fat homemade egg nog


Cals burnt:2700
Cals intaken: 3093
227P/370C/80F

[JennLifts]

Hard core on the squat! Be careful!!

Loving it in the mixing bowl LOL.

[jzpowahz]

Thanks. I'm still happy with the form so I think it's all good It is deload time over xmas/NYE now though so I REALLY wanted to make this final big workout for the year.

That bowl took me over half an hour to finish haha.

And I couldn't finish with less than 3000 for the day after PR squatting so I went & had some more icecream

[jzpowahz]

24 December 2011

Did 10x3 min rounds on the heavy bag this morning.

Went for a 1.5hr walk down the beach as well. MASSIVE surf today! Was great to watch all the kids on body boards getting smashed haha. And did 10x2 muscle ups.

Then hit the sauna for some mobility stuff.

EATS

kanga bangers & roast pumpkin


cheesecake/banana proats with reece's puffs & hershey's sf topping


Not pictured: started making some more choc/banana protein balls. Made them a bit too runny & they weren't rolling well so I just decided to eat all the mixture instead

Cals burnt: 3300 est
Cals intaken: 3017
290P/318C/63F

[JennLifts]

Merry Christmas in 4 hours!!!

Jealous of the proats bowl there!

What are you doing for your deload?

[brendbro]

merry christmas mate! hope it's a great one!