Chris' quest for muscle up glory

[jzpowahz]

23 November 2012
morning weight 81.7kg



Tyre flips were my normal big tyre (estimated 100kg, probably more) while wearing 20kg vest.

PB for weighted chins at heaviest BW. Did the same weight last week but at 80kg. Felt harder this week :P Was going to go for a 1rm attempt afterwards but the 55 was hard enough so didn't bother. (PB is 65)

I was going to go for 4 rounds of that circuit but I was DEAD. Love the weight vest. I want one.

Cals 3631
264P/465C/71F

[jzpowahz]

24 November 2012
morning weight 81.4kg



http://www.youtube.com/watch?v=tx2zGOpMLzs
Fun!

First time squatting relatively heavy since injury and it all felt good First time benching more than 70kg and that felt good too. I did the 85x3 and was going to go for 90x1 and stuffed it up and put 100 on it. Was in comp rack with no spotter! Got stuck at lockout and luckily there was a guy behind me watching and helped me out as I would have been pinned!

Cals METRIC $HITLOAD (pics to come as we had Aussie spec thanksgiving )

[jzpowahz]

me eating dark/choc pb fondue dipped strawberries


Elvis Oats


steak/bacon/egg cheese "burgers"


CnC proats with banana & dark choc chips


Silva's pumpkin pie bday cake


plate 1 (ribs were epic)

[jzpowahz]

plate 2 (roast lamb)


plate 3


sweet potato/marshmallow creme pie (no recipe)



desserts


turkey/sweet potato/marshmallow pie roll


turkey/whipped pb & maple roll

[jzpowahz]

25 November 2012



And 2 rounds of sledgehammerx15 ES ss with 32kg KB swings. (lower back was pumped so stopped there)

20rm squat baby! The girls were waiting for the rack so I just decided to go for as many as I could at 130 as that was what I was up to. The last 5 were TOUGH! VERY happy with this set. (no belt or knee sleeves either)
(also done fasted in the heat in the morning)

Tricep extensions done on stability ball in glute bridge postion. Good little assistance/compound exercise. (nothing heavy as I was mainly doing it for shoulder mobility work)

Bench ss with pushups.

The hip bridges are with a KB and first time using the 64kg. OMG! VERY hard and not sure when you are supposed to breathe as it just seems to crush you as soon as you do :P I'm going to try that tricep bar thing next time I think.

Cals 2108
238P/159C/60F

[brendbro]

looks like you had an awesome thanksgiving! and bloooodddddyyyyyy hellll... 130x20 on squats. jesus man... food went to good use

[jzpowahz]

looks like you had an awesome thanksgiving! and bloooodddddyyyyyy hellll... 130x20 on squats. jesus man... food went to good use

Thanks mate That was actually what I was thinking when I got to about rep 15. "Come on ya bastard, must have eaten over 5000cals last night. GET IT DONE!" haha

[Shazriki]

Widowmaker with 130kg? Cannot comprehend. How you feeling today lol?

[jzpowahz]

Widowmaker with 130kg? Cannot comprehend. How you feeling today lol?

For some reason, not too bad First low bar squatting in a while though and got a bit of the old glute DOMS which IMO is much nicer to have than quad DOMS from high bar squats


26 November 2012
morning weight 81.5kg

Went and checked out the bootcamp class that Keola goes to tonight. Was pretty farkin' hard.

Did 3 rounds of: (first 2 rounds 45sec per exercise, 15sec break & last round 30/15. All bb weights 25kg)

Lunge to high knee
pushups
reverse crunches
burpees
squats
400m run

drink

curls
tricep extensions
bent rows
inverted bw rows (did one round of pullups)
hindu pushups
bench dips
bench step ups

400m oval, people paired up. I was put with the slowest person there and what happens is one person runs one way and the other the opposite and you have to go around until you can tag your partner and then turn around and make it back to the start line.

And did one 30 sec sprint, one 30 sec sprint.

Came second in all the sprints to this older guy (about 40) who had some serious top end pace haha. Was happy about my performance in the 30second one though as I was boxed out (horse term) on the bend and in about 6th place I reckon, came out of the bend and hit da boooooost haha. Couldn't catch old mate though.

Closest I've come to spewing during an exercise session in ages! (and most curls I've done in a workout ever haha)


EATS

hoisin bacon/veggie stirfry


Cals 3714
264P/444C/83F

[jzpowahz]

27 November 2012
morning weight 82.5kg



Started training today but after the rows by left elbow didn't feel right on the inner tendon so I changed up my plan.

Was meant to be a lower cal day today and was at about 1800 for the day and just about in bed and all of a sudden I got crazy hungry. It's been happening a bit lately. Bit weird. Need more protein fluff (only had half of that).

EATS

roo snag/bacon salad


CnC protein fluff


roo snags, bacon/egg white mexican quiches & broccoli


cals 3616
330P/373C/55F

[snrygo]

tricep bar?

[jzpowahz]

I really have no idea what it's called but this is it.



It is just wide enough so that I slide in between the weights but they're much closer to centre than a BB so makes it harder with less weight. And as there is more surface area it doesn't hurt my hip flexors so much

[brendbro]

that protein fluff looks amazing man.

personally id increase fat a bit if you're getting hunger pains. i know its individual but

[jzpowahz]

that protein fluff looks amazing man.

personally id increase fat a bit if you're getting hunger pains. i know its individual but

Thanks mate. That is a thought but typically fat doesn't really keep me full as well as carbs. And when you say increase fat I think of me eating PB straight out of the jar with a big spoon haha.

[jzpowahz]

28 November 2012
morning weight 82.6kg



Fasted training today and decided to do an ESE style day after a few days overeating and impending Melbourne weekend coming up.

Also, was pretty funny doing DB incline bench as Keola was flat benching at the same time. I'm sitting at the end of the bench, breathing, focussing and getting ready, take my big breathe and rock back hard (as it makes it easier to get the db's in position rather than curling) and THUD! Back of my head straight into the barbell that I forgot to roll back a bit. LOL. Didn't hurt at all though, I was too focussed. And because of that I made sure that I was going to get an extra rep from the first set.

EATS

protein pumpkin pie & sf maple syrup


cals 833
92P/74C/16F

[jzpowahz]

29 November 2012
morning weight 80kg

Rest day

Beach walk a few L-sit pullups, front levers & hanging leg raises in the park and some mobility work in the sauna.

EATS

bacon frittata


Roo lasagne & bulgogi cauli rice with onion & chilli


peanut/maple oats with berries & liberal amounts of cinnamon



cals 3101
278P/317C/77F

[Shazriki]

For some reason, not too bad First low bar squatting in a while though and got a bit of the old glute DOMS which IMO is much nicer to have than quad DOMS from high bar squats

This feel, I know it

[jzpowahz]

30 November 2012
morning weight 80.6kg

Well I did it 60kg(132lbs)x165 squats in 8m55secs. I think I actually had a few more in me when the next song came on but I decided to call it a day.
http://www.youtube.com/my_videos_edi...id=f30PQeNgzj4

This is the previous record at 137reps.
http://www.youtube.com/watch?v=DwoT4xLskW8

And now I'm off to Melbourne to celebrate my mates 30th birthday. Yarrah Valley Wine Tour tomorrow in 1920esque costumes. 50 people on a party bus. Go

[brendbro]

have fun in melb mate.

that vid link doesn't seem to work

[jzpowahz]

3 December 2012

Great weekend away in Melbourne for my mates 30th. 2 pics below


Back into it and the heat is crazy! So hot! Also did about 15mins of heavy bag work.

Plan pending injuries is the following. Diggit is Scott from PTC Brisbane's experimental intermediate/advanced program. (Was what I was doing until I injured my back)

Mon: PPP bench 105kg + floor press + rows + levers
Wed: diggit squat
Fri: hepburn press + rows + chins
Sat: diggit DL

Days may sometimes go M,T,W,F also and may even do 2 sessions a day if I've got stuff on the weekend. Reasoning for the above is that I am at an intermediate level for squats and DL's but no where near it for bench (and I want to take it gradually). Diggit is not for SOHP & PPP is too low on the volume for SOHP I've found in the past so going to go with the Hepburn method. http://www.t-nation.com/free_online_...ngth_and_power Unsure if A or B or yet. More research to be done.

Although I love going away for mini holidays, I really love coming back and eating my "normal" diet also. Lack of fibre & nutrients in general makes me feel a bit lethargic in general it seems.

did not need any more alcohol at this stage





EATS
steak, salad & potato at bbq


Korean beef bibimbap


beef/kimchi & tofu


spicy chicken


banana/peanut ffgy sludge with berries, fibre toppers lots of PB & cinnamon



Cals 3350
228P/372C/98F

[jzpowahz]

fixed vid link. It's boring though.
http://www.youtube.com/watch?feature...&v=f30PQeNgzj4

[TinyMuscolo]

My Plague is one of my go-to tracks for heavy sets!

[jzpowahz]

4 December 2012
morning weight 80.1kg



Held that last 150kg DL at lockout for 30seconds.

Crazy hot day today! Was helping Keola with her final bench session and she was doing low volume so didn't do all the prescribed assistance stuff. My back was pretty fried by that stage anyway and I figure I did rows/levers yesterday also.

EATS

bacon/egg white salad with sriracha


frozen pineapple


overnight sweet potato/peanut/maple oats with PB, berries & cinnamon


CnC proats with marshmallow white choc pop tart


Cals 3187
234P/407C/69F

[brendbro]

jesus man talk about deadlifts. awesome. strange to hear the set you used the belt on didn't feel right, digging into hips?


frozen pineapple sounds like a great cool summer food idea, will have to give a try

[jzpowahz]

jesus man talk about deadlifts. awesome. strange to hear the set you used the belt on didn't feel right, digging into hips?


frozen pineapple sounds like a great cool summer food idea, will have to give a try

exactly that. Belt into hips and couldn't drop the hips low enough I think. Felt very awkward. First time I've tried using the new Shieko lever belt for DL's. Will have a play around sometime and see what I need to do.

And yeah, need those frozen fruits! SOOOO damn hot yesterday.

[jzpowahz]

5 December 2012
morning weight 80.9kg



Was going to rest but boys came around so I did week 2 bench. Got some sling shot practice and feels great now. Have to lower it down slow like a bench shirt and then get that leg drive and rebound at the same time. Shoulder feels great!

Back still fried from yesterdays deads so just did one set of those clean pulls as my fav song came on and then just hit the bag for about 20mins.

EATS

zucchini/carrot/apple protein bread


bacon/egg white/kimchi salad



Cals 3841
333P/402C/100F

[lakergreat1]

where's the protein bar recipe??

[jzpowahz]

Bars that I ate the mixture of.
http://www.youtube.com/watch?v=cEft2EUTz9I

The zucchini/carrot bread
http://www.proteinpow.com/2012/12/th...d-low-fat.html

[lakergreat1]

Bars that I ate the mixture of.
http://www.youtube.com/watch?v=cEft2EUTz9I

The zucchini/carrot bread
http://www.proteinpow.com/2012/12/th...d-low-fat.html

This is my favourite one

http://www.youtube.com/watch?v=Dv-LcIC5gtc

delicious

[jzpowahz]

This is my favourite one

http://www.youtube.com/watch?v=Dv-LcIC5gtc

delicious

looks pretty good