Chris' quest for muscle up glory

[jzpowahz]

It's xmas!

brendbro: you too mate!

Jenn: deload consists of going to tasmania to falls festival & dancing up a storm haha. No one is getting on my shoulders as that it what started my injury run this year!

[jzpowahz]

Had some spare time this morning before going to parents so thought I'd do a quick session.

Squat 90x10x10
ss with pullup/chinup alternating x10

One arm row 32x8x4

DB Bench 27.5 (8,8,16)

PTC complex 2 @ 30kg.

Don't know where I got the energy for the last set of db bench from?

Now it's time to eat!

[jzpowahz]

25 December 2011

Cals burnt: 3200 est
Cals intaken: 4112
255P/446C/144F

26 December 2011
(rode 50km's on pushy this day)

Cals burnt: 3550 est
Cals intaken: 2930
211P/154C/92F

27 December 2011

Hangover day :P

Am always stupid hungry when hungover.

Went for a walk/swim at the beach this morning to wake up. Later on this arvo took Pudding for a good long walk/sprint & did 1 set of 11 muscle ups.

Tomorrow morning I have some last minute running around to do before I head to Tasmania for Falls Festival over NYE. Then doing some sight seeing around there for 5 days & leave to go to Melbourne on the 5th. Staying there til the 8th.

http://2011.fallsfestival.com/

Going down with a group of 10 so should be lots of fun!

EATS
leftovers from xmas Ham, Turkey & veggies (& then had even more!)


Possibly the greatest oats ever. Elvis style. bacon, banana, mighty maple pb, vanilla oats & sf maply syrup drillzed on top.


Not pictured: pumpkin pie

Cals burnt: 3000 est
Cals intaken: 2917
191P/314C/110F

[JennLifts]

We bacon! Elvis is from here :-P

I hope you enjoy your trip! Don't get injured. I'll miss you!

[jzpowahz]

hehe, the goal is definitely NOT to get injured! Thanks Jenn. I may be on MFP from time to time but no idea about phone reception & stuff. WIll be camping all over the place.

[jzpowahz]

28 December 2011

Squat 105x10x3

SOHP 50x8x3

DB Bench 27.5kg (12,12,11)

KB one arm row 32x12x3

Deadlift up to 150x5x3

**** load of 16kg curls supersetted with the deadlifts for ****s & giggles.

EATS

Veggie scrambled eggs with habanero salsa, kanga banga's & sriracha.



Rasberry marshmellow cake (35 cals worth :P)


& I'm out. Off to the airport.


Later kids

[Webber91]

Sub'd brah

[jzpowahz]

Squat ppp 150 week 1
110x5
107.5x5
105x5
102.5x5
100x5x2

Ghr 10x3

Dl ppp 200 week 1
145x5
140x5
135x5
130x5x2

Sohp 50x8x3
Ss with rows 50x8x3

Db bench 32kg 6,8,7

Pullup 20x8x3

Yes, I'm still on holidays in melbourne. Made the trek out to ptc frankston today. Met markos & the crew. Was great. The equipment there is awesome. I now see the difference between my garage sale stuff & good stuff! Got my form checked & markos said it was spot on which I was very happy about. Workout was fasted also. coincidentally, they ate running a novice 3 lift comp on sunday which I'm going to go in. my first comp.

eats
No pics yet, ill add when I get home.
Cals burnt: 3000 est
Cals intaken:2617
227p/242c/83f

[lakergreat1]

Hope you're enjoying your holidays! Glad to hear your form is down pat and kill it in the competition!

[jzpowahz]

Thanks mike :-)

Oh forgot something funny. When I got there, he was saying I was pretty lean & asked if I could do a muscle up. went to pullup bar & just did 3. His son is the only other guy in his whole gym that can do them apparently. I was happy :-)

[lakergreat1]

Thanks mike :-)

Oh forgot something funny. When I got there, he was saying I was pretty lean & asked if I could do a muscle up. went to pullup bar & just did 3. His son is the only other guy in his whole gym that can do them apparently. I was happy :-)

Must learn how.. Any tips to get started?

[jzpowahz]

Must learn how.. Any tips to get started?

Tbh I wouldn't bother too much until you can do about 15_20 pullups. I was doing 30 and could do 3 muscle ups first time.

Practice tge false grip.

Do pullups to tge chest & explosive not slow & top the chin.

The transition over the bar needs to be quick so if you can find a lew bar that you can jump up to, that would help. Good luck :-)

[jzpowahz]

7 Jan

Did some ***gy rehab stuff on hotel gym machines while watching some asian dude show me the many different types of curls you can do with a 5kg db. And 30 mins on the bike there.

Cals burnt: 3300 est
Cals intaken: 2839
246P/212C/80F

8 Jan

First powerlifting comp at PTC Frankston. Warmed up for squats & 135 felt pretty easy. Markos says to put your opener at something you can double on your worst day. First one was 135 & that was easy. Second one was 145 which is 2.5kg PB. Came up pretty easy & was very happy. Third one was 150 & it was a real grinder but I made it up. Unfortunately, I got red lit because in my excitement for completing the lift I moved before the rack call was made.

Next up was bench & I was originally just going to do a token lift because of my shoulder. Warmed up to 70kg & didn't feel too bad. Started at 70kg & was easy as expected but really it was all about how the shoulder felt. Then went 80kg & was also easy as and shoulder felt really good on this one. Last one I went for 95kg & it was a real grinder but I made it up & shoulder was fine. Was very happy with that. This is with a much narrower grip then I normally use as any wider aggrivated shoulder. So a whole heap more tricep strength than chest really :P

Last was deadlift. Warmed up to a relatively easy 180kg. Opened with 170kg & was piece of piss. Then I probably got a bit eager & went for 190. Only got it to mid shin height. Third attempt pretty much exactly the same.

So my official total was 410kg & that is my starting point. I would like to hit 450kg by the end of the year. Oh yeah, I weighed in at 78.5kg yesterday.

Was absolutely great to meet everyone at PTC. Great bunch of people there & the support was awesome. Would highly recommend anyone into serious lifting to have a go in a novice comp. Great experience.

Cals burnt: 3100 est
Cals intaken: 3636
179P/403C/112F

[lakergreat1]

Tbh I wouldn't bother too much until you can do about 15_20 pullups. I was doing 30 and could do 3 muscle ups first time.

Practice tge false grip.

Do pullups to tge chest & explosive not slow & top the chin.

The transition over the bar needs to be quick so if you can find a lew bar that you can jump up to, that would help. Good luck :-)

Ya.. no chance that is happening since at current weight I can only get 7x6x5 for my 3 sets.. LOL.

Although..

175 lbs (my old bodyweight) @ 15 reps yields a 1RM = 253.75
211 lbs (afternoon weight) @ 7 reps yields a 1RM - 255.31

http://www.nsca-lift.org/fly%20solo%...ram/onearm.asp

So technically if I was still at my old weight I should be able to do 15, but not with my fulk weight. Summer Goal! 1 Muscle Up.

7 Jan

Did some ***gy rehab stuff on hotel gym machines while watching some asian dude show me the many different types of curls you can do with a 5kg db. And 30 mins on the bike there.

Cals burnt: 3300 est
Cals intaken: 2839
246P/212C/80F

8 Jan

First powerlifting comp at PTC Frankston. Warmed up for squats & 135 felt pretty easy. Markos says to put your opener at something you can double on your worst day. First one was 135 & that was easy. Second one was 145 which is 2.5kg PB. Came up pretty easy & was very happy. Third one was 150 & it was a real grinder but I made it up. Unfortunately, I got red lit because in my excitement for completing the lift I moved before the rack call was made.

Next up was bench & I was originally just going to do a token lift because of my shoulder. Warmed up to 70kg & didn't feel too bad. Started at 70kg & was easy as expected but really it was all about how the shoulder felt. Then went 80kg & was also easy as and shoulder felt really good on this one. Last one I went for 95kg & it was a real grinder but I made it up & shoulder was fine. Was very happy with that. This is with a much narrower grip then I normally use as any wider aggrivated shoulder. So a whole heap more tricep strength than chest really :P

Last was deadlift. Warmed up to a relatively easy 180kg. Opened with 170kg & was piece of piss. Then I probably got a bit eager & went for 190. Only got it to mid shin height. Third attempt pretty much exactly the same.

So my official total was 410kg & that is my starting point. I would like to hit 450kg by the end of the year. Oh yeah, I weighed in at 78.5kg yesterday.

Was absolutely great to meet everyone at PTC. Great bunch of people there & the support was awesome. Would highly recommend anyone into serious lifting to have a go in a novice comp. Great experience.

Cals burnt: 3100 est
Cals intaken: 3636
179P/403C/112F

Sounds like a great experience man. I'm a little hesitant to do a Bodybuilding Show, but I think I would enjoy a powerlifting meet once I got somewhere near your strength totals. Give me another year of bulking!

[jzpowahz]

Sounds like a good goal mate! Practicing the technique will help immensely!

I would highly recommend anyone on this site to give a comp a go. It's fun, competitive but supportive at the same time as at the end of the day it really is all about what you can do on the day.

9 Jan 2011

back to work
KB circuit 16kg
one arm swings x 10
clean & press x 10
snatch x 10
TGU x5

Did that twice. Drenched in sweat. Then took Pudding for a walk/jog. Got to the jungle gym to do some muscle ups but only did 3 & my right shoulder was complaining in the dip movement. Not going to do any pressing at all this week to give it a rest. Just did some clap pullups instead & they were fine. Then did 10 hill sprints. Pudding made 4.5 :P

And onto the recent eats
kangaroo chilli con carne 349 cals 36P/37C/3F


Aussie works burger


random korean ice cream


the best okinomiyaki I've found in Australia (chicken)


maguro te-maki


Portuguese chicken lime salad

[jzpowahz]

oyakodon (chicken/egg dish)


kangaroo fillets on potato mash with red wine sauce


prawn salad & chilli squid


sashimi


me & friends having oyster shots :P


chilli mussels


seafood taster plate


fresh mixed berries & ice cream

[jzpowahz]

assorted flavoured oysters


curry wallaby pie


choc banana protein ice cream with reeces puffs

[JennLifts]

You're such a doll :-) GREAT on the comp/weights!!
Pudding did 4.5 LOL! haha.
That korean ice cream thing looks like yummo!

[lakergreat1]

You're such a doll :-) GREAT on the comp/weights!!
Pudding did 4.5 LOL! haha.
That korean ice cream thing looks like yummo!

Also LMAO at pudding. Man UP little one!!!

I have no idea what half those food pics were but /wantall!!

[JennLifts]

Also LMAO at pudding. Man UP little one!!!

I have no idea what half those food pics were but /wantall!!

hey, the woman's got real potential!

[SideSteal]

Eats in here are amazing....

[jzpowahz]

Lakergreat1: haha, mostly seafood stuff from the taste festival I would say. Soooo good!

Jenn: she is actually getting quicker but the stamina is lacking haha. As I've been recovering still from my hip injury & I can feel that I am quicker than I was a few months ago & she is keeping up for the first 30m or so.

Sidesteal: thanks mate. Do what I can to please the masses


10 Jan 2011

200kg Deadlift PPP Week 2
50x10
90x8
110x5
130x3
150x5
145x5
140x5
135x5x2 (last one held for about 5 seconds for grip test)

Deficit Deadlifts (5cm blocks)
110x10x3

Chins +20kgx8x3

Dragon flags x 5

Ab wheel rollouts (15 straight, 5 left, 5 right) x2

Workout was tough. Don't know if it was because of the heat or what. First time doing deficit deadlifts as I want to improve my power off the ground & it was probably the first time that I could really feel it in my legs as it was coming to my sticking point at mid shin.

EATS

Pretty much the same as yesterday so no pics except for my pre workout meal of champions

Choc pop tart, PB&CO DCD sandwich


Cals burnt: 3000
Cals intaken: 3284
207P/403C/95F

Oh & this is how you improvise for some exercise while on holidays
http://www.youtube.com/watch?v=lCFi0...1&feature=plcp

[jzpowahz]

This is my philosophy on life

[lakergreat1]

Pretty much the same as yesterday so no pics except for my pre workout meal of champions

Choc pop tart, PB&CO DCD sandwich

+

This is my philosophy on life

Have I told you how much I love you lately?

[jzpowahz]

LOL thanks dude

11 Jan 2011

Rest day

Did some swimming which I suck at. Realised after a bit that my shoulder still doesn't like the overhand action so I'm limited to breast stroke only. Did 100 laps of my parents pool which is about 11m long.

Then I did some back flip practice into the pool. Realised at this point that those deficit deadlifts seriously hit the calves! So sore today. Also, crazy glute, ab & tricep DOMS. I would put it down to taking the break for xmas I think.

Plan is to do squats tomorrow & also max bw pullups for reps for a competition as I'm heading up to Yeppoon for my uncle's wedding on Friday. Riding up on his BMW motorbike for him. It's about a 7hr ride so I'm glad it has a comfy seat!

EATS

ever seen vegemite this big? industrial dominoes spec. Just using it to store all my Roo chilli in though


butterscotch cottage cheese


choc/pb protein pudding


10g casein
1/2 tbspn pb
1 egg white
baking powder
bit of water

nuke for 1 min.

Cals burnt: 2500 est
Cals intaken: 2641
216P/222C/94F

[jzpowahz]

12 Jan 2011

160kg squat PPP week 2
50x10
70x8
90x5
100x3
110x1
120x5
115x5
112.5x5
110x5x2

Pause at bottom squats
90x8x3 (hard!)

Bulgarian Split squats x10x5

50cm box step ups with 17.5kg dbs x 10 (per leg) x 2

Bent Rows 60x8x3

Pullups (strict, dead hang, wide grip)
19, 10x3

Then push bike ride for 15mins (left stuff at work :P)

Workout was good. Was still quite sore from the deads on Tuesday but knew I could push through. On the second set of pause squats I felt a weird feeling on the inside of my left knee. Was thinking of stopping there but I did the next set really concentrating on keeping the knee tracking straight & it was all good. Iced it after just in case.

http://www.youtube.com/watch?v=BO6yQ...1&feature=plcp

EATS
not pictured: MASS amounts of kangaroo chilli con carne. Filled a 1kg yoghurt tub & ate that for lunch & dinner.

weight watchers toffee pecan sundae (pretty good)



cottage cheese mixed with PB&co DCD, topped with banana, reece's puffs & hersheys peanut butter topping



vanilla cinnamon oats with smores pop tart



Cals burnt:2750
Cals intaken: 3246
245P/367C/82F

[JennLifts]

So did you win the supps and all ?!?!??!?! Beat 15 for sure. Very nice! I've always wanted to try vegemite, but it's banned in the US.

[jzpowahz]

Find out tomorrow. Another dude did 27 but said that they probably weren't dead hang ones. I haven't seen his vid though. Up to the judges

BANNED!? WOW. Too much sodium for Americans? LOL

[JennLifts]

hahaha I see what you did there. I believe it was thought to cause birth defects from the folate. But i googled it and it says that was a rumor. So dunno. But I HAVE heard that it's really nasty lol Which is why I wanted to try it

[jzpowahz]

wow, never heard of that before. I don't even eat it that much, pretty much just use it for preventing hangovers Mass vitamin B in it.

Taste...think of the salties thing you've ever eaten. Then add more salt to it. That is sort of what it tastes like hehe.

If you have an ulcer in your mouth, it STINGS!

But it's still good stuff. People seem to assume that it is sweet because it sort of looks like chocolate. But it's pretty much the exact opposite. I had so much fun giving it to my Japanese workmates when I was over there LOL.