Chris' quest for muscle up glory

[jzpowahz]

A little about me.

28 years old, 5'8", 78kg (172lbs).

Current PR's
Squat: 135kg (297lbs)
Deadlift: 170kg (374lbs)
Bench: 108kg (238lbs)
SOHP: 65kg (143lbs)
Pullup: +60kg (132lbs)
Muscle ups x12

4 years ago was massively fat at 95kg. Lost a heap of weight over 9 months and got to a low of 67kg. Didn't do any strength training & lost a lot of muscle mass.



Spent the next 2 years or so farking around with body weight exercises mainly. I also did boxing at the time so was doing a lot of cardio.



About Dec 2009 I started stronglifts 5x5. Did that for a while. Then pretty much switched to PTC beginners program.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
Pullups 3 x 8



Have also tried Wendler's 5/3/1 for a bit but didn't like it that much. Also, did mma training for 1.5 years or so between 2009 & 2011 when I had a serious injury. Tore my hip flexor off the bone in May this year. No surgery. It's about 90% good now but still can't sprint. Also had a shoulder injury from a fall in August. That is good for pulling motions but not great for pushing. It's "ok" for SOHP but bench is still a long way off.

Currently doing PTC's PPP program for deadlifts & squats. Still doing shoulder rehab stuff on other days.

I've been doing leangains style IF since January 2011 also & love it.

Here is my youtube channel that has a fair few exercise related vids on there (and a whole heap of car/bike stuff :P)
http://www.youtube.com/user/jzpowahz?feature=mhee

This is me now BTW.


I love to cook. Here are all my recipes. Most have macro's on there.
https://docs.google.com/document/d/1.../edit?hl=en_US

Currently, goal is to maintain weight & continue to make PR's on squat & DL. As I'm up to week 9 of 11 week program & will be going for PR's every workout for the next 2 weeks.

Long term goals:
Squat 2.5xbw
DL 3xbw
Bench 1.5xbw
SOHP 1.25xbw
27 muscle ups.
28m rope climb in 1minute.

[jzpowahz]

Monday

Deadlift 180kg PPP Week 9
50x8
90x8
110x5
120x2
135x1
145x1
152.5x1
162.5x1
167.5x1
170x1 (PR & easy)
145x5x2

SLDL 92.5x8x3

Pullups +20kgx8x3

Power cleans 58x8x3

Clean & Press 58x4.5 :P

Bench 53x8x4 (rehab)
SOHP 28x16x2 (rehab)

Cals burnt: 2700
Cals intaken: 3079
213P/340C/98F

Stoked with that session. Deadlifts were all relatively easy. Bring on the 175 next week

Wednesday


Push press
50x8
60x1
70x1
75x1
80x1
85x.5

SOHP 48x8x3

Row 58x8x3

Bench 60x8x3

Chins +22.5x8x3

DB bench 17.5x8x3 (found out that the nuetral grip db bench is a lot better for shoulder)

Dipsx17. (didn't want to push it too hard on shoulder)

Dragon Flags x5x3

64kg KB swing. 3,7,10.

Then finished with some explosive pullups & some weird pullups. Got down to 2 finger pullups. Couldn't do it with only one finger. Was all planned to do the 32kg KB swing challenge & then found out I don't have a shifter big enough to adjust it! So next best thing was to see if I could swing that 64kg KB finally. First set went way off balance & had to stop. After that, went surprisingly well :P

64kg kb swing x10 - YouTube

Dragon flags x5 - YouTube

Cals burnt:2800
Cals intaken:3450
233P/409C/102F

[MattPeck]

You look great bro!

[SideSteal]

Lookin solid Chris!

Subbed and repped, good for you for making a log!

[lakergreat1]

Lookin solid Chris!

Subbed and repped, good for you for making a log!

Like I said, 'bout time!

Great story man, but I'm kinda confused on how u became a beast?

Do you attribute your large muscle growth to strong lifts mainly? How long before you started noticing a difference? Obviously your diet must have been pretty important during that time?

I need more details!!!! But great start.

[lakergreat1]

Those lifetime pr's are sick. 270 bench. Holy fack.

[AlwaysTryin]

fairly lean dude!

one thing, you made a typo

Bench: 108kg (270lbs)

That's not 270lbs

Those lifetime pr's are sick. 270 bench. Holy fack.

See above

[lakergreat1]

Dragon flags x5 - YouTube

Oakley Omegatron board shorts??

[jzpowahz]

Thanks for the subs & comments everyone I've never really done a full log before. Just the exercise side of things.

thanks for the typo! Definitely can't bench 270lbs! Am struggling with 60kg now with this bloody shoulder.

Lakergreat1: no idea? el cheapo's I believe

Squat 145kg PPP week 9
50x8
70x8
90x5
100x3
110x1
122.5x1
135x1 (equal PR)
137.5x0x2
115x5x2

90x10x3

Front squat 90x1x3

SOHP 48x8x3

Row 48x8x3

DB Bench 17.5x16x3

Dragon Flags x5x3

Power cleans 58kg (3,3,5)

And lots of little things here & there as I was training with my mate Silva.

137.5 squat got stuck half way. Depth was very good just didn't quite get the hip drive I don't think. I fought it but wouldn't go Next time.

Eats

Roo snags & pumpkin



Pumpkin pancakes with banana & sf maple syrup



banana/pb/choc protein loaf 125cals 9P/12c/4F


Cals intaken: 3321
Cals burnt: 3150
260P/341C/100F

[JennLifts]

I'M HEEEEEEERE DD hahaaah. YAY! Welcome to America :P
Oh your food. It's so yummy!

[jzpowahz]

Thanks for subbing Jenn! This has been so painful to get my first post up with internet issues!!!

Lakergreat1: Re the muscle gain I would put it down to being consistent & focussing on the big compound lifts. Not stronglifts exactly but as long as you're doing the big lifts & pushing yourself to make that 1 extra rep each workout then you're on the way. As well as this, being consistent. I do weight 3x a week without fail. The only time I can actually remember having off was when I was in Thailand doing Muay Thai. (I'm a bit of a workoutaholic though) I've always been pretty anal about my diet since I originally lost the weight. I always had a decent protein intake etc. & for a lot of the time was king of bro science with "clean" food, eating every 3hrs etc. I think the biggest thing for me was realising that I won't get fat overnight. After dropping mass weight & muscle, my TDEE was definitely lower. I would gain weight easily & as I wasn't doing any strength training really at the time, it wasn't good weight. It's taken me a while to get this back to normal but now it's all good & thanks to the IF lifestyle & not worrying about brosciense BS so much I could go as far to say that I am hard gainer j/k

Summary: get your protein, make slight calorie surplus (about 10-15% above TDEE IMO), lift heavy on the big compounds regularly, don't forget to rest

[jzpowahz]

3 December 2011

Had a mates bday party on bbq boat. Didn't feel like drinking though. Was good fun!

Also felt like going for a night stroll after a bit of massive binge on some banana/pb/choc protein loaf I made.

Overnight pumpkin proats & ice cream



Cals burnt: 3316
Cals intaken: 3100
231P/356C/119F

[JennLifts]

recccciiiippppeeee

[jzpowahz]

recccciiiippppeeee

2/3 cup oats
200g pumpkin puree
cinnamon/nutmeg
lots of water

Nuke & let cool

add protein after. Stir & whack in fridge. Easy as

[jzpowahz]

4 December 2011

Rest day (sort of): Morning walk down to the beach with the dog. Little swim & stuff. Went to the jungle gym to do some muscle ups. Got 12 (equal PR) & then 9. The bar was greasy from someone with sunscreen previously which actually made it easier.

Also tried some static holds and stuff after watching this awesome vid. And I suck at them. Something to work on!

http://www.youtube.com/watch?v=hsH-VjIJgU8

Then it was time for the dreaded 24kg (53lb) kb swing challenge for 9mins. I got 263. After the first 100 I realised I couldn't continue to swing it for 9mins straight so I went 100-61(was meant to be 50?)-25-25-52. Went back to the beach straight after to chill as my lower back was PUMPED!

http://www.youtube.com/watch?feature...&v=08wvNC-JTjQ

Went & saw inbetweeners movie too. Funny stuff!

Eats
Prawns & JD double black


sweet potato bread from Japanese bakery


banana/cheesecake protein pancakes with sf maple syrup


Cals burnt: 2900
Cals intaken: 1683
199/90/25 & some drinks

[lakergreat1]

2/3 cup oats
200g pumpkin puree
cinnamon/nutmeg
lots of water

Nuke & let cool

add protein after. Stir & whack in fridge. Easy as

Dammmmmit!! I keep forgetting to buy pumpkin when I go for groceries!

[lakergreat1]

9 minutes, holy **** man. No wonder u were pumped. Great job.

Had some Crown Royal Black on Friday!! Cheers!

[jzpowahz]

cheers indeed!

Forgot to mention. Went to the butchers yesterday & I found some crocodile meat! Got 500g of it. It's tail meat. Keen to try but don't know when I can as I'm mega busy all week. Maybe Thursday? Wasn't even that expensive. Similar price to a decent steak.

[jzpowahz]

Deadlift 180kg PPP Week 10
50x8
90x8
115x5
125x1
135x1
155x1
170x1
175x1 PR!
155x3x2

SLDL 95x8x3

Chins +16kgx8x3

DB bench 17.5x16x3

Rows 58x8x3

Decided to go light on chins because of fatigued back mainly from KB swings yesterday. Very happy with the 175kg DL. Came up pretty easily & looking forward to the 180kg attempt next week.

Eats

Choc/banana proats with mighty maple pb


Banana pudding cottage cheese with sultanas


Chicken medallion & veggies


choc/crs/banana proats with strawberry poptart

Cals intaken: 2772
Cals burnt: 2700
212P/323C/74F

[JennLifts]

Eats look YUMM! Congrats on the PR! If it was easy, why didn't you go for 2??

[jzpowahz]

Not "easy" but easier than expected. And I'm sticking to the program I'm on the the T as it's working well

[MattPeck]

I love this thread, repped!

[lakergreat1]

you're food is driving me bananas...

[jzpowahz]

Thanks for subbing Mattpeck

Lakergreat1: bananas have FINALLY come down in price from a high of $14/kg after the massive cyclones last year. Now back down to $2/kg so I can finally eat them again!


7 December 2011
Rest day

Just spent an hour or so foam rolling & mobility work while watching Ultimate Fighter 14 Finale.

Looks like cottage cheese, tastes like cheesecake


Mashed cauliflower with bacon salt & portugues chicken stuffed peppers


Cals burnt:2150
Cals intaken:2422
247P/217C/61F

[jzpowahz]

Progress pic from last weekend's party. 300 themed. 2 day carb depletion :P

[JennLifts]

14-2 is a HUGE difference!

You so sexxxy

[jzpowahz]

14-2 is a HUGE difference!

You so sexxxy

Damn right! I could buy steak cheaper than bananas! And thanks a lot I just workout for costume parties :P


7 December 2011

SOHP 51x8x3

Row 61x8x3

DB Bench 27.5x8x3

Pullup +25x8x3

Dragon Flags x5x2

32kg KB swing SS with pullup/chinup. Ladder from 10-1 done in 5min 30seconds.

Workout was great Getting back to my old SOHP weights pre injury. Rows were still a bit low. Taking it slowly though. First time I've tried DB benching any sort of decent weight. That was easy weight but I had no idea where to start really. Bloody awkward getting into position & out though. I now see why people drop db's :P The KB & pullup HIIT at the end was killer!

Then was on a mission to get 400g carbs today. Bit high on the fat but meh I had to get rid of some chocolate :P

EATS
white chocolate cottage cheese & banana


PB&CO CRS pikelet


Portuguese chicken & sweet potato


homemade mango ice cream with Peters creme Brulee


cheesecake oats & banana

Cals intaken:3494
Cals burnt: 2750
246P/404C/96F

[lakergreat1]

Not sure what's sexier, the pikelet or the callouses!

[jzpowahz]

haha I thought I should keep them in the shot for the "do you even lift?" comments

[jzpowahz]

8 December 2011

Rest day. Took the dog for a walk along the beach. Massive surf today! Was very scenic. Did some muscle ups. Got 12 on the first set & 13 on the second! PR! Very happy with that.

EATS
PB protein cup 121 cals 12P/3C/7F



Lemon pepper crocodile tail & pumpkin 466cals 67P/40C/5F



Cheesecake sludge & creme brulee



Cals intaken:2228
Cals burnt: 2400
224P/160C/74F