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  1. #31
    Registered User jzpowahz's Avatar
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    9 December 2011

    Squats 140kg PPP Week 10 (decided to drop from 145 as I thought that was too big of a jump)
    50x8
    70x8
    90x5
    100x3
    105x1
    120x1
    132.5x1
    137.5x1x2 (PR!)
    120x3x2

    Ab wheel rollouts
    211x1

    Left knee was feeling a bit strange today so didn't want to do any more squatting than required. Got the 137.5kg that pinned me last week so was stoked! Decided to do it again about a minute later. The difference was me training by myself with more focus (****ing dog was there barking outside the garage last week) & my regular 1rm music was on this time :P

    Then decided to go for ab wheel rollouts challenge. Previous pb was 112. Farking smashed it! No vids so you'll have to just believe me :P See below for skin taken off knee from mass rollouts though haha.

    Also, was very humbled today as one of the knowledgeable fellows on MFP mentioned me as his inspiration. That was my inpsiration for today!

    ouch


    EATS

    Choc/banana proats &dcd


    pb cup


    more Lemon pepper croc & pumpkin


    whipped up a Choc/banana b&b pudding (and polished off 3/4 of it )


    & b&j choc cookie dough


    Cals intaken: 3235
    Cals burnt: 3000
    267p/326c/95f
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  2. #32
    Doin' Work. JennLifts's Avatar
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    That protein pudding looks nasty. But i've had it, and it's AMAAAZING! Uh, I think I'm going to try roll outs today!!! I dont do them, but I wanted to do some abs today, and I always do incline crunches with 45lb plate, boring. Congrats on that squat!!
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  3. #33
    Registered User jzpowahz's Avatar
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    haha yep. Looks terrible. Can't go wrong with chocolate & banana though!

    And thank you very much. I was mega pumped after getting it! So happy Next week will be attempting the 140kg which has been my interim goal for beginner standards ever since I started lifting. Also the 180kg DL attempt on Monday which is also the beginner level to surpass. Big week coming up!

    Love the ab wheel rollouts. So much more of a full core exercise and strengthens the lower back a lot which is great for all the compound lifts.
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  4. #34
    Registered User lakergreat1's Avatar
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    Ok, I'll bite.. pb cup recipe please!!

    Aren't squat PR's one of the most satisfying?? Although I've recently started researching muscle-ups.. you are a beast. I will attempt to do 1 with my workout saturday.

    211 rollouts.. unreal. Never done them, but I know that's a big number.
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  5. #35
    Registered User jzpowahz's Avatar
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    http://www.myfitnesspal.com/topics/s...aking-required
    but I used

    Makes 10

    3 scoops casein (100g)
    10 tspns natural pb
    2.5 tbspns cocoa
    minimal splenda
    water to create batter.

    121 cals 12P/3C/7F

    Squats & deadlifts are a tie for me. Both equally as satisfying. Bench & SOHP just doesn't have the same affect.

    If you like the stir the pot, you will love roll outs. They're pretty tough. That set was half cardio really. Now that I got a good number for the challenge I'll go back to doing just a few sets from the ties as that is a LOT more resistance & it takes a LOT less time :P
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  6. #36
    Registered User jzpowahz's Avatar
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    10 December 2011

    This morning did a fasted workout at mma gym. 12 x 3min rounds on the heavy bag. Heaps of fun! Love it! Had a little swim afterwards at my parents place & then chilled for a bit.

    Then took Pudding for a walk in the arvo for a bit under an hour and a half. We usually do walk/sprints so I can tire her out :P Also did 2 sets of 20 clap pullups at the jungle gym which is the most I've done before.

    Was thinking of having a couple of drinks but I was wrecked. Choice between drinks & food so I went with the food for recovery purposes

    Was feeling a bit binge like so cooked up this baked pumpkin oats. Only made it through half.

    Elvis protein pancakes with sf maple syrup


    Banana/crs on bread


    Choc/pumpkin baked oats


    Cals burnt:3350
    Cals intaken: 3047
    227P/335C/87F
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  7. #37
    Registered User pmuscles's Avatar
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    **** you eat all these pies and ice cream and have that body

    Originally Posted by jzpowahz View Post
    9 December 2011

    Squats 140kg PPP Week 10 (decided to drop from 145 as I thought that was too big of a jump)
    50x8
    70x8
    90x5
    100x3
    105x1
    120x1
    132.5x1
    137.5x1x2 (PR!)
    120x3x2

    Ab wheel rollouts
    211x1

    Left knee was feeling a bit strange today so didn't want to do any more squatting than required. Got the 137.5kg that pinned me last week so was stoked! Decided to do it again about a minute later. The difference was me training by myself with more focus (****ing dog was there barking outside the garage last week) & my regular 1rm music was on this time :P

    Then decided to go for ab wheel rollouts challenge. Previous pb was 112. Farking smashed it! No vids so you'll have to just believe me :P See below for skin taken off knee from mass rollouts though haha.

    Also, was very humbled today as one of the knowledgeable fellows on MFP mentioned me as his inspiration. That was my inpsiration for today!

    ouch


    EATS

    Choc/banana proats &dcd


    pb cup


    more Lemon pepper croc & pumpkin


    whipped up a Choc/banana b&b pudding (and polished off 3/4 of it )


    & b&j choc cookie dough


    Cals intaken: 3235
    Cals burnt: 3000
    267p/326c/95f
    Muay Thai -- Fighter !!
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  8. #38
    Registered User jzpowahz's Avatar
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    Originally Posted by pmuscles View Post
    **** you eat all these pies and ice cream and have that body
    I workout damn hard to deserve the good stuff I do leangains IF & very much IIFYM style diet.
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  9. #39
    Registered User jzpowahz's Avatar
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    12 December 2011

    180kg PPP deadlift week 11
    50x8
    90x8
    110x3
    130x1
    140x1
    150x1
    170x1
    180x1 (PR!)
    185x0 (half way, spent)
    140x5x3

    SLDL 90x8x2

    Chins +15kgx10x2
    +20kgx10

    SOHP 38x8x3

    DB bench 27.5x12x3

    single arm KB row 32x12x3

    2 finger pullups (for fun) 11,5

    VERY happy that I reached my goal of 180kg deadlift! Will get the 185 soon too I reckon. Rest of the workout was just working in with Woody & doing rehab type weights. Chins were good though.

    EATS
    Dcd/coconut oil cottage cheese


    Sakanadon (normally katsudon, katsu being fried chicken or pork. I prefer the grilled fish. Easy as, dashi soup stock, soy sauce, mirin sauce & a little spenda. Add an egg at the end and simmer)


    Choc/banana b&b pudding



    Cals intaken: 2754
    Cals burnt:2700
    222P/264C/85F
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  10. #40
    Registered User jzpowahz's Avatar
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    13 December 2011

    Rest day
    Took Pudding for a walk/sprint down the beach. Just a quickish one as the clouds were coming in. About half an hour or so. It's always interesting walking with her because she is so easily distracted by the smallest things. From leaves blowing in the wind to bush turkeys, bearded dragons, other dogs etc.

    Pudding after the run. She was so stuffed she collapsed in the driveway



    Then did a few little things with my mate as he was training. Just a few pullups & stuff.

    Then I watch the Art of Flight & did my mobility stuff.

    T-spine mobility
    Ankle mobility
    Bird dogs
    Camel – cats
    Leg swings to the side
    Leg swings to the front/rear
    Static lunges
    Lateral squats
    Wall slides
    Scap push-ups
    YTWLs

    Decided to have a low cal/carb day. Just because I haven't in ages

    Eats
    Banana/cinnamon cc sludge


    Bacon, onion, capsicum, chilli fritatta topped with sriracha & bacon salt 516cals 45P/30C/24F


    Marshmallow cake 130cals 27P/3C/0F


    Cals intaken: 1707
    Cals burnt:2700
    206P/94C/52F
    Last edited by jzpowahz; 12-13-2011 at 05:08 AM.
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  11. #41
    Sriracha Megadoser SideSteal's Avatar
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    Originally Posted by jzpowahz View Post
    haha I thought I should keep them in the shot for the "do you even lift?" comments
    Pretty sure you're not going to get those


    LOL'd at the "I only lift for costume parties" comment.

    In for more muscle-up vids.
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  12. #42
    Doin' Work. JennLifts's Avatar
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    ....you have a dog named pudding? LOL
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  13. #43
    Registered User jzpowahz's Avatar
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    sidesteal: I'll see what I can do. Be good to check form as well. They have been "feeling" a bit better as the shoulder SLOWLY gets better.

    Jenn: haha yep. Well it's my sister's dog but I live with her. Chick magnet

    I believe it was from here.
    www.youtube.com/watch?v=B10BxYZqa1Q
    Last edited by jzpowahz; 12-13-2011 at 12:58 PM.
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  14. #44
    Doin' Work. JennLifts's Avatar
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    LOL! I bet she is. How are you not dating someone?! Really Chris.....

    I saw on mfp you said about the google doc. I didn't see the link, because I'm me. Post please :-)
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  15. #45
    Registered User jzpowahz's Avatar
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    girls are too crazy around here. Too many nutcases! haha

    Link is in first post as well
    https://docs.google.com/document/d/1.../edit?hl=en_US

    I recommend everyone try the katsudon sauce. It's the best!
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  16. #46
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    hey mate didn't realise you had a log, subbed!

    WO's & eats are looking great! how'd ya do the marshmallow cake?

    holy sh!t i did not realise bananas were cheap again! guess i got so used to the high price that I've just completely ignored them, brb going shopping
    PhD year 4
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  17. #47
    Registered User jzpowahz's Avatar
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    Thanks for subbing & comments

    Marshmallow Cake 130 cals 27/4/0

    3 Egg Whites
    7g Splenda
    1g Xantham Gum
    1 Packet SF jelly with 175ml hot and 175ml cold water (raspberry and lime jelly lite flavouring makes cola flavour)
    5g Gelatine which was added to the jelly mixture
    dash of vanilla essence

    Just whip up 3 egg whites
    In a seperate bowl dissolve 28g gelatine & 5g unflavoured gelatine in 125ml cold water, don't let it set, then add 125 boiling water. Stir
    Add 7g splenda and vanilla essence to your gelatine.
    Turn the egg whites back on in the mixer and slowly add in your gelatine mix.
    Pour into a tray, and let it sit in the fridge for about 1.5hrs.
    Just the directions that someone posted in the aussie thread Oh & it was the first time using my new 1000watt mixer & didn't realise that I could take the splash cover off so I just put the liquid in in 2 rather large lots which is why the bottom of the cake is more jelly like than marshmallow like. Have to pour it in slowly.

    And yep, I have been going crazy over the bananas lately! That banana/protein icecream is awesome. Just ice, skim milk & xanthum. Handy that I have banana flavoured casein at the moment too but I'd like to give it a go with some chocolate as well.
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  18. #48
    50% Squating 50% BB.com nosix's Avatar
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    late IN 4 a fellow aussie

    great food & agree on the Inbetweeners movie was a great laugh
    JUST SQUAT IT!
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  19. #49
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    Originally Posted by nosix View Post
    late IN 4 a fellow aussie

    great food & agree on the Inbetweeners movie was a great laugh
    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.
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  20. #50
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    Originally Posted by jzpowahz View Post
    girls are too crazy around here. Too many nutcases! haha

    Link is in first post as well
    https://docs.google.com/document/d/1.../edit?hl=en_US

    I recommend everyone try the katsudon sauce. It's the best!
    Nutcases. Noted. And thanks!!
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  21. #51
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    December 14 2011

    Workout

    Decided to mix things up today & do some tabata style intervals. I have a playlist with a heap of songs on there that have the 20/10 beep on em so I just put that on & keep going alternating between different exercises. See pic below for the equipment.



    Main exercises:
    30kg bb (SLDL, clean and press)
    16kg kb (swings, cannonballs, clean and press, snatch)
    10kg goblet squats, curls, side bends
    1kg star jumps, shadow boxing
    ab wheel rollouts
    pullups
    inverted rows
    bulgarian split squats
    ground & pound

    Did it for a total of 54mins & was pretty dead by the end of it! FULL body workout!

    Eats

    Kangaroo-don (my aussie version of katsudon, looks like ****, tastes delicious!)



    more banana/choc pudding (don't know why I started with a little bit cause I ended up eating 3x that amount :P)



    looks like oats, tastes like white chocolate


    Cals burnt:2850
    Cals intaken:3102
    240P/296C/97F
    Last edited by jzpowahz; 12-14-2011 at 03:08 PM.
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    Loving this thread man, keep up the fantastic work!!
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    Originally Posted by jzpowahz View Post
    Thanks for subbing & comments



    Just the directions that someone posted in the aussie thread Oh & it was the first time using my new 1000watt mixer & didn't realise that I could take the splash cover off so I just put the liquid in in 2 rather large lots which is why the bottom of the cake is more jelly like than marshmallow like. Have to pour it in slowly.

    And yep, I have been going crazy over the bananas lately! That banana/protein icecream is awesome. Just ice, skim milk & xanthum. Handy that I have banana flavoured casein at the moment too but I'd like to give it a go with some chocolate as well.
    It looks bloody huge! I'll save it for when cals get lower and hunger really starts setting in but cheers for that

    i just bought some banana casein 2 days ago for that exact reason that I had been missing bananas so much! DAMNIT lol oh well still tastes great.

    I've been doing choco banana oatmeal - 1 scoop banana casein and a few teaspoons of Vitarium sugar free cocoa (found in Woolies), tastes awesome! Are those white choccy oats just using the sf/ff white chocolate jello? Will have to give it a go!

    aaaand finally... recipe for kangaroo don!? just kanga bangas, eggs & sauce over rice?
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    Originally Posted by jzpowahz View Post
    girls are too crazy around here. Too many nutcases! haha
    Umm.. bro.. don't worry.. they are crazy EVERYWHERE

    Originally Posted by jzpowahz View Post
    Thanks for subbing & comments

    Just the directions that someone posted in the aussie thread Oh & it was the first time using my new 1000watt mixer & didn't realise that I could take the splash cover off so I just put the liquid in in 2 rather large lots which is why the bottom of the cake is more jelly like than marshmallow like. Have to pour it in slowly.
    Trying tonite if I have time!
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    Originally Posted by brendbro View Post
    It looks bloody huge! I'll save it for when cals get lower and hunger really starts setting in but cheers for that

    i just bought some banana casein 2 days ago for that exact reason that I had been missing bananas so much! DAMNIT lol oh well still tastes great.

    I've been doing choco banana oatmeal - 1 scoop banana casein and a few teaspoons of Vitarium sugar free cocoa (found in Woolies), tastes awesome! Are those white choccy oats just using the sf/ff white chocolate jello? Will have to give it a go!

    aaaand finally... recipe for kangaroo don!? just kanga bangas, eggs & sauce over rice?
    That is the exact reason I made the marshmallow cake actually. It works well

    Yep, the old choc/banana oatmeal is always good. Usually add one of my PB&co flavours as well.

    yep, oats was just with sf/ff pudding.

    Kangaroo don: Same recipe directions as for the sakanadon basically. I just cooked up the sausages until they were mostly done then took them out. Rinse pan, add about 1/2 cup water (not sure exactly), then serve of dashi stock, 2 tbspns mirin (get from asian section), 2 tbspns soy sauce, a few shakes of splenda. Give it a bit of stir & then put the sausages back in the pan. Cracked 2 eggs & scrambled them up, poor over the top and sort of spread it out a bit. Put lid on & let simmer for 5 mins or so. Done

    Originally Posted by lakergreat1 View Post
    Umm.. bro.. don't worry.. they are crazy EVERYWHERE



    Trying tonite if I have time!
    haha, I should know this by now

    Good luck with it. Will be checking your log for the pics
    Last edited by jzpowahz; 12-14-2011 at 03:24 PM.
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    Man you eat well Makes me hungry!!
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    Originally Posted by MattPeck View Post
    Man you eat well Makes me hungry!!
    Thanks mate I just like to eat delicious foods that fit into my nutritional goals. And I do like to cook so that helps.

    15 December 2011

    Rest day

    Absolute rest day. Mega busy at work so was there for ages. Got home & setup my new android tv thingy. Seems pretty cool so far. Wanted to hit about maintenance cals & get some good rest in preparation for 1rm squat attempt on Friday.

    EATS

    banana casein/pb&co dark choc dreams cottage cheese


    homemade choc/banana protein ice cream with smores poptart


    *not pictured: more kangaroo katsudon, choc/banana/pb&co dcd proats*

    Cals burnt: 2200
    Cals intaken: 2171
    191P/212C/56F
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    how many tbsp of dcd in that thing??
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    Originally Posted by lakergreat1 View Post
    how many tbsp of dcd in that thing??
    2. Don't know why but I always do that many. That is with 1 cup cottage cheese, 1 scoop banana casein & about half cup water. Then put it in the freezer for a while.
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    Squat 140kg PPP Week 11
    50x8
    60x8
    70x8
    80x5
    90x5
    105x1
    122.5x1
    132.5x1
    140x1 (PR!)
    130x2
    120x4
    110x10
    90x20

    Pullup
    BWxlots
    +7.5x8
    +15x5
    +20x3
    +25x2
    +30x1
    +35x1
    +40x1
    +50x1
    +55x.75 LOL
    +50x1
    +40x3
    +30x8
    +20x12
    +15x13

    Hanging leg twists x20 ss with 5 clap pullups

    Workout was INTENSE! So happy finally got that 140kg squat to surpass beginner status of 100/140/180. Also PR's on the 110 for reps & my previous 20rep max was 85kg.

    Didn't quite equal my PR of +55kg pullup but that may have been asking a bit much after the squatting. Oh well :P

    Then friends randomly turned up at my house so hit the town for a bit. Good little random night out Wasn't massive or anything as have training tomorrow morning & work party wine tour!

    Plan was to deload next week but seeing as how I made both the 180kg deadlift & 140kg squat I'm going to push it for one more week before xmas/nye deload as going to Tasmania/Melbourne for 2 weeks then anyway.

    EATS
    Roo snags with sriracha & veggies (just wanted to show my tupperware )


    banana casein/manga & macadamia jam cottage cheese


    chocalate chip muffin my sister made


    mccain ultrathin tandoori chicken pizza


    choc/banana/pb&co cinnamon raisin swirl proats


    Cals burnt: 3300
    Cals intaken: 3201
    205P/281C/90F
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