Chris' quest for muscle up glory

[JennLifts]

:0 you grew a beard! Lots of eating going on in here! You've gotten a lot bigger since I last saw you too sir!

To answer, it wasn't as hard as I was expecting, but it was more fun than I expected, and the people were meaner than I expected. I'd have done some stuff differently, but I'm happy with it!

[jzpowahz]

:0 you grew a beard! Lots of eating going on in here! You've gotten a lot bigger since I last saw you too sir!

To answer, it wasn't as hard as I was expecting, but it was more fun than I expected, and the people were meaner than I expected. I'd have done some stuff differently, but I'm happy with it!

Funny timing. As you will see the beard was removed yesterday. Keola reckons she has a new BF And thanks, I think haha. A little bit more fluff than I've had in the past but feel good and most importantly stronger.

More fun with meaner people is very interesting. From what I hear (re Aus army) is that they are the meanest during basic training and then get a bit more relaxed afterwards.

1 July 2013
BW 85.4kg
Week 1 PTC Method

Wasn't sure if I would be able to deadlift because of groin strain but was all good. It appears that it is aggravated most by 90deg knee flexion with a narrow stance. (sumo deads are fine) Did all the first stuff conventional DOH grip. (I suck at conventional) Then got to the box pulls and it just seemed like too much lower back dominance so I added weight and went sumo. So much better. Bench practice, all paused and quick.

beard is goooone! I have a costume party in 2 weeks that I had to be clean shaven for anyway. It'll be back sometime.


sportskraft bar got me


Recent Eats

chicken stroganoff and rice


choc/honeycomb protein cheesecake


Cals 2809
256P/293C/59F

[JennLifts]

cryin out loud LOL, i didn't mean fatter! Can you believe it's been a year :0

[jzpowahz]

cryin out loud LOL, i didn't mean fatter! Can you believe it's been a year :0

haha I got it Time flies hey! My mates GF who lives in LA (and was my tour guide while I was there) just came over for a holiday a few weeks ago and is now moving out here. Hectic! You have to come here one day too Kee and I have a spare room for you.

[jzpowahz]

2 July 2013
2057 cals
238P/150C/59F

3 July 2013
BW 85.2kg
Week 1 PTC Method


good crew tonight



Recent Eats

baked sweet potato and chilli satay chicken


monster bacon and egg salad


sundried tomato chicken kebabs, baked pumpkin/beets/onion and chilli/garlic asparagus


choc/banana muffin


cookies and cream proats with blueberries,banana and PB


Cals 3743

285P/437C/88F

[jzpowahz]

4 July 2013
BW 85.7 kg
Did an hour with Scott Carrol the super KB guy around here for ASCA experience. Lots of jerk practice basically which was great as that is by far my worst KB lift.

Then trained the girls at night. Bit more stuffing around with KB's and some bag work.

3320 cals
259P/323C/96F

5 July 2013
BW 85.4kg


Random day today because I still can't squat. Did sled drags instead with the big KB. Big ass spider was hiding in the tyre haha. Quads on fire by the end. Happy with the chins (45deg bar) as I've been a bit off with them lately. Super happy with the push pressing, really felt good with the leg drive (possibly from all the KB work).

power shrugs (with straps because of torn callous)


19hr fast today and trained fasted. Took a bit over 3hrs with as minimal rest as possible really. Earnt the cals today!

dinner on the balcony. Loving life!


Recent Eats

Sirloin steak, hoisin chicken kebabs, baked pumpkin, beetroot and asparagus.


cinnamon/maple creamed rice with blueberries


chocolate cupcake


Cals 2707
245P/265C/50F

[JennLifts]

haha I got it Time flies hey! My mates GF who lives in LA (and was my tour guide while I was there) just came over for a holiday a few weeks ago and is now moving out here. Hectic! You have to come here one day too Kee and I have a spare room for you.

There's a groupon for a trip to NZ and hawaii. So tempting. But not AU Now that I can afford it I've been contemplating it!!

Did you make the little cupcake? The second from the bottom. Cool beanie hat too!

[jzpowahz]

in good time

I love my beanie and I don't get to wear them that often around here.

Nah, girl at Kee's work made those ones. That place is so funny. Everyone has to bring in their own "treats" for their bday and there is a lot of people there so seems like every second day there is a heap of junkish food in the lunch room. All I hear are these ladies talking about their dieting etc. and then chowing down on cakes One lady reckons she was on a 900cal diet. I didn't want to be rude but unless she started it the day before, I don't think that was the case.

[jzpowahz]

Saturday:
Did 1hr of mma circuit training (tyre flips, KB swing, sled drag, ab wheel, farmer's walks). All very light compared to strongman style so nice and explosive.

Then 1hr of BJJ technique stuff. Was good to get back into it!

Went to the farmer's markets and restocked all the fruit and veggies, had some lunch there and checked out the animal farm which was great fun!

In the arvo, did some mobility work and some KB stuff at home. Abs and triceps and right arm stuff (working on weak points) Then went out to dinner at Moroccan place which was EPIC!

Sunday:
19hr fast. Chill day, watched UFC with the boys, did some shopping and then had some friends over for dinner. Bought a bbq so whipped up some bbq lamb chops. Mega feast Estimated 4500 cals.

bbqing!


Monday
BW 86.6kg (carb loaded )

Took measurements today and I have increased chest, hip, bicep, calf. Same waist and quads (as expected with minimal squatting). Happy with that. Now, going to start the slow cut back down to around 82kg.


groin was terrible for conventional DL's but all good for sumo again so just stick with that. Physio on Wednesday. First time pulling heavy singles from box. FuN!

https://www.youtube.com/watch?v=eJxooAUNk_o

[jzpowahz]

RECENT EATS

trio of dips, chicken, cous cous and random fried things at moroccan restaurant


lamb tajine


venetian chocolate, hazlenut, panacotta & berries ice cream. (it was basically nutella icecream!)


lamb chops, baked veggies, ceasar salad and red wine


mint lamb chops & veggies


bacon, egg & veggie omelette


souvlaki and chips


cals 2555
279P/189C/70F

[JennLifts]

You didn't have a grill before that?! I mean, I don't have one either, but I'm not a guy
Also looks like your food scale is abused LOL.

[jzpowahz]

nah, not since I moved in with Kee. Other one is at my sister's place. Going to be grilling up a storm now!

And yes, totally agree. The are Kee's scales and they are ok. I have fancy ones but the things keep running out of batteries. They look nicer though.

[JennLifts]

nah, not since I moved in with Kee. Other one is at my sister's place. Going to be grilling up a storm now!

And yes, totally agree. The are Kee's scales and they are ok. I have fancy ones but the things keep running out of batteries. They look nicer though.

Over use LOL!

[Bronzzi]

This is awesome man! You live so lively! Enjoy your life to the fullest and also remember to lift man!

[jzpowahz]

This is awesome man! You live so lively! Enjoy your life to the fullest and also remember to lift man!

Thanks a lot! I definitely try to mix it up!

Jenn: definitely

9 July 2013
BW 85.6kg

Ran errands, wrote an article http://cdnutritionandfitness.com/sel...bility-tricks/

Went to the jungle gym for about an hour and just did some practice stuff. Practicing a new muscle up technique (which proved quite difficult), some levers and other core stuff, dips & human flags.

Then half an hour in the sauna for mobility stuff.

Eats

cheesey bacon & veg omelette


cream of chicken bacon & veg cheesey bake (didn't even bother dishing out :P)


Cals 2675
291P/160C/90F

[collegebulk]

holy foodgasm... this thread makes me so horngry

[jzpowahz]

10 July 2013
BW 84.8kg

Week 2

All bench paused. Slingshot was terrible just couldn't get in the groove it seemed. Floor press was average too. It seems as though my elbows are not flaring equally and I'm unsure if it's a mental thing that my right elbow won't go that bit wider. It is making me lose a lot of stability when it gets difficult and on tough ones, my right shoulder is actually coming off the bench This $hit is pissing me off. Had to switch to band flys as left shoulder especially was clunking hardcore.

Since Dec 2011 (19months)
BW: 78-84kg
Squat:135kg -200kg (65kg)
Bench: 108kg - 95kg (-13kg)
Deadlift: 170kg - 240kg (70kg)

Seriously,


Went to physio re groin injury. She reckons, some sort of minor strain/impingment hence why I am ok with wider stance and toes out. Got some rehab exercises to do and will get a massage soon. Will not be competing at Busta Nat next Saturday though.

In better news, got Kee her ring today


Also, got an interview tomorrow at a Gym equipment shop for some casual work.

RECENT EATS

cheesey chicken & kimchi omelette with sriracha


slow cooked Japanese curry and hidden rice



Cals 2655
262P/258C/53F

[jzpowahz]

12 July 2013
BW 84.8kg


yeah, did some stuff today :P 4hr session. Pressing was average, chins were ok. Sled drag is a farkin killer! Porno pressing 147.5 was pretty easy actually so looks like I've been a pansy. Rest of the stuff was shoulder rehab related really. Neutral grip db bench feels SOOO much better for me. Like I can actually press with force and not feel like my shoulder is going to explode.

I love chins!


RECENT EATS

lemon and herb peri peri basa and veggies


cookies and cream sludge with almonds, blueberries and maple syrup


turkey, cranberry & avo on turkish bread


SUPER chilli/garlic basa & sweet potato


cookies and cream proats with blueberries & white chocolate covered cranberries


Cals 3876
213P/520C/101F

[jzpowahz]

Saturday
BEST day! Was my friend's 30th Bday and we had an amazing race event. We were put into random groups and started in Noosa. All dressed up like crazy mofos like usual hehe. Started off with finding menus in the main St, then off to the beach to do a team bucket filling task, then off to Eumundi markets to buy some brownies, then off to Peregian Beach for yoga, then to Emu mountain where we hiked up with a tray full of water and skulled a beer, then off to the strawberry fields to pick strawberries, then off to the driving range (for baseball though), then Alex Beach for lunch and pancake making, then Minyama to mooloolaba and back to Minyama for kayaking then back to Alex where we sprinted to the pub in Mooloolaba. SO MUCH FUN! We started slow but got into 2nd position somehow and then I missed one turn as the driver and ended up in 3rd. All good though.

Then at night we were off to the local bar and grill where it was animated character dress up. WICKED costumes all round. Lots of drinks and dancing and no injuries. YAY!











I have no idea how people put up with contacts everyday!


Sunday:
recovery plus massage haha

[jzpowahz]

EATS

bulgogi chicken and beef, Italian sausage, kimchi and pumpkin


chicken, whipped cream and tomato sauce sanga


pancakes with blueberries and icecream


Elvis oats

[JennLifts]

scary freaking eyes :0
Looks like fun! I don't feel like Americans do costumes as well as yall! Probably too lazy :P

[jzpowahz]

scary freaking eyes :0
Looks like fun! I don't feel like Americans do costumes as well as yall! Probably too lazy :P

I think that could just be my group of friends hehe. Every party is a dressup party!


15 July 2013
BW 86.6kg


DL main sets were easy as expected. Pauses are pretty tough now. The box pulls are damn tough! Absolutely love these and that was PB for 5x5 also. Really liking the db bench again (PB but much less upper body work than last time I did them) as I actually get some chest activation and the additional right arm work.

Teaching Kee to sprawl. She said "what would I do that for?" That was my cue to go for the double leg takedown haha



RECENT EATS

hickory baked chicken salad


jelly yoghurt cake


Cals 2745
335P/176C/72F

[SideSteal]

Hnnng!

[JennLifts]

Chris, what the HELLLZ is sprawling LOL! Poor thing.

[jzpowahz]

Chris, what the HELLLZ is sprawling LOL! Poor thing.

haha, not a UFC fan I see. When someone tries to take you down (typically will grab a leg or 2), you drop you hips to the ground and arch your back as it puts all the weight behind you so they can't drive through for the takedown. I add these in the middle of my heavy bag work so it's sort of like doing a burpee.

17 July 2013
BW 85.3kg


MUCH better bench session than last week. Actual sets not too difficult. Changed my feet to fully flat and felt much more stable. Also, touching on chest just a little lower. Don't particularly like DB incline but I'll stick with it for a bit.
http://youtu.be/UkkXw8tbqag

slingshot
http://youtu.be/jBBsgNmfFMA

Kee made her 50kg tonight. Most since surgery.



Positive news at the physio re my groin injury that I sustained 6 weeks ago now. Haven't squatted (besides nationals in all of that time!) Already seeing motor control progress in one week of seeing her. Get to do some pelvic floor exercises for the first time in my life. She says "not only for pregnant ladies" :P And some transverse abdominus stuff as well as more direct glute work focussing on control rather than outright strength.


RECENT EATS

bulgogi bacon pizza on cauliflower base


roo burger patties & veggies



Cals 2182
226P/164C/59F

[JennLifts]

haha, not a UFC fan I see. When someone tries to take you down (typically will grab a leg or 2), you drop you hips to the ground and arch your back as it puts all the weight behind you so they can't drive through for the takedown. I add these in the middle of my heavy bag work so it's sort of like doing a burpee.

17 July 2013
BW 85.3kg


MUCH better bench session than last week. Actual sets not too difficult. Changed my feet to fully flat and felt much more stable. Also, touching on chest just a little lower. Don't particularly like DB incline but I'll stick with it for a bit.
http://youtu.be/UkkXw8tbqag

slingshot
http://youtu.be/jBBsgNmfFMA

Kee made her 50kg tonight. Most since surgery.



Positive news at the physio re my groin injury that I sustained 6 weeks ago now. Haven't squatted (besides nationals in all of that time!) Already seeing motor control progress in one week of seeing her. Get to do some pelvic floor exercises for the first time in my life. She says "not only for pregnant ladies" :P And some transverse abdominus stuff as well as more direct glute work focussing on control rather than outright strength.


RECENT EATS

bulgogi bacon pizza on cauliflower base


roo burger patties & veggies



Cals 2182
226P/164C/59F

How did you do your cauliflower? Bc I did one last week and it was a huge flop.
You had a groin injury? Yikes.
Is it where you jump down to the ground throwing your feet back? Because I've done that.
What's the dressing on the chicken salad with the tomatoes?

[jzpowahz]

How did you do your cauliflower? Bc I did one last week and it was a huge flop.
You had a groin injury? Yikes.
Is it where you jump down to the ground throwing your feet back? Because I've done that.
What's the dressing on the chicken salad with the tomatoes?

Cauli: steamed in microwave, drained extra dry. Pureed with processor and then added 40g cheese and 30ml egg whites. Needs to be overbaked I think. Was 225C for about 25mins.

Yep, groin injury for 6 weeks now That's why there has been no squats lately. I did it climbing a mountain I think. Don't really remember though.

Spot on on the sprawl

On that salad, was WF ranch. I found it in the back of the fridge haha.

[JennLifts]

Cauli: steamed in microwave, drained extra dry. Pureed with processor and then added 40g cheese and 30ml egg whites. Needs to be overbaked I think. Was 225C for about 25mins.

Yep, groin injury for 6 weeks now That's why there has been no squats lately. I did it climbing a mountain I think. Don't really remember though.

Spot on on the sprawl

On that salad, was WF ranch. I found it in the back of the fridge haha.

Oh, the draining is where I went wrong.

Oh, we did that in combatives!

LOL cause that **** doesn't ever go bad :P

[jzpowahz]

yeah, the last time I attempted cauli stuff I had the same issue so I made sure of it this time. It's good and all but I actually just prefer a good cauli mash with "pizza" ingredients mashed in. Then baked with the cheese on top. Doesn't look as pretty though haha

[mckenna12]

you using bulk nutrients for the cookies and cream?