2013 12 Week challenge. Aus Brah on CKD - not in it for the coin, just the rewards

[Timbarism]

Didnt have any sausages prepped so replaced them with steaks. Phew. 2103cals/C52g/F134g/P191g (F60%/P38%/C2%) were todays macros.



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Left runners at home, so no morning cardio. Might get some in later tonight.
Training arms today, should be fun

Hey!! You are an aussie too??? =) where the bloody hell are ya? ;P
Also trying to plan ahead for Australia Day.. last year this time I was tanked by lunch time and chilling in a pool... will be such a different story this year.. Might just man the barbie and no one will notice?

What is your MFP username Im half wondering if I follow you already.. are you on the site Fitocracy?

Hey jordyanne, yeah thought I might handle the snaggas, but wouldnt really be a big problem. Would get hit harder by calories in the alcohol than by any food you could eat tbh haha.
Might just avoid altogether, get setup in aircon with the hottest 100. Im in Perth, and it gets a bit rowdy around the city wherever you are.

MFP - Timbarism. Not on fitocracy - what does it track?

[Grifts]

Hey jordyanne, yeah thought I might handle the snaggas, but wouldnt really be a big problem.

Googled, Urban dictionaried without success. Aware me on snaggas?

[Timbarism]

Googled, Urban dictionaried without success. Aware me on snaggas?

Snaggas = Sausages. Bangers = Sausages. Sanga could go either way with Sausage or Sandwich.

[Cowmustard]

Snaggas = Sausages. Bangers = Sausages. Sanga could go either way with Sausage or Sandwich.

Kri-key(sp?)

Lol

Food cardio run my man!!!

[jordyanne91]

Lol I always forget how much slang we have in our everyday language!!!
I'm hanging out for the countdown too, its pissing down rain here got that cyclone sending severe weather, I will most likely be staying home aus day now.
Fitocracy is like a fitness ******** I guess. A bit pointless but you track your workouts gets competitive and can make some great contacts.

[Grifts]

Snaggas = Sausages. Bangers = Sausages. Sanga could go either way with Sausage or Sandwich.

Ah, thanks!

Lol I always forget how much slang we have in our everyday language!!

I actually find this sort of thing very interesting.

[Pishko]

Australian slang is very sweet and catchy, I like it from the first time I heard it.

[Timbarism]

Just munching down steak and eggs (3eggs, mushroom, 2 rashers bacon, mozarella and spinach) now for brekky. YUM

Went in the gym today and had a trainer run through form for all my compounds and help me with learning the power clean.

Had an end of week weigh in too. Sitting pretty at 78.5kg and 12.8% bodyfat. I used electronic body scales and the gym and while I dont take much stock in what those things tell you, I can say at the start of the 12 week challenge I was 14.4% on the same machine. Pretty happy with any downward progression, while maintain muscle of course

Got a boxing session later today and will have a depletion weights training tomorrow.

I'm hanging out for the countdown too, its pissing down rain here got that cyclone sending severe weather, I will most likely be staying home aus day now.
Fitocracy is like a fitness ******** I guess. A bit pointless but you track your workouts gets competitive and can make some great contacts.

Haha well its gonna be a scorcher like it always is Aus day here. It always seems to get hotter on the day too, just out of some twisted spite.
Fitocracy sounds alright, can you track your total daily energy expenditure?

Lol I always forget how much slang we have in our everyday language!!!

I actually find this sort of thing very interesting.

Australian slang is very sweet and catchy, I like it from the first time I heard it.

Slangers gon slang

[Pishko]

Are you making progress bro?

[Timbarism]

82kg weigh in today, after Australia Day debauchery. 3.5kg gain over weekend haha (all muscle? lol). Happy I didnt have any alcohol though. I dun goof'd, but will recover easily.
[Week 4]
Worked out Sunday, trained with a mate at his gym. Worked push/pull and lightened the load. Started Bent over rows with a nice squeeze and honorable mention goes to seated machine press which felt 'just right'.

Came in early today for a run. Kept a slow and consistent pace, grinded through uphill stairs track and finished with a hill sprint. 40mins - 8km. Sunny weather and the river was shining, great stuff.

Legs @ 1pm. Squat rack was in use for about 20mins (only one in gym) so I mixed up my workout, still got everything in. Focus was on range of motion and form, so I dropped about 40kg off my squat.

Been thinking about long distance running more and more. I think Ill make an effort to train and run a full marathon mid year. Never run that long, so it sounds like a great test
Just plotted a new running course. 13km and it takes me right to the beach. Go for a dip and run back home Have to try this week


Great Vid that covers mindset

[Timbarism]

[Lifts]
Deadlifts
Warmup - 20 x Bodyweight reverse pullups
15 x 60kg
12 x 60
12 x 100
10 x 100
7 x 110
6 x 110

Flat Chest press
22.5kg x 15
27.5 x 15
30 x 12
30 x 10
35 x 8
35 x 6

Followed by One hand dumbbell rows, Incline chest press and then superset of pullups and wide dips.

My lifts have stayed the same or gone down. Have a feeling it has to do with the AM runs but im not too concerned.

Just finished the Sea Wolf by Rafael Sabatini. Reading it through, the plot was reminiscent of the Count of Monte Christo. I've read Captain Blood of Sabatini's and he really is an exciting writer (you had me at "Pirates"...). Picked up a Lew Archer detective novel from my shelf. Reads like a hardboiled detective novel, should be fun

[Cowmustard]

I might be a broken record here, but Creighton's two recent books might be right up your alley bro

Pirate latitudes is a gritty sea adventure during the colony period

[Timbarism]

I might be a broken record here, but Creighton's two recent books might be right up your alley bro

Pirate latitudes is a gritty sea adventure during the colony period

Just put through an order for Pirate latitudes on book depository. Also picked up some leatherbound copies of books I already own (Bookshelf vanity - FML). New swole avi brah

7am I had a training session with my trainer. Ran through stretching and form for compound movements, very helpful. I wanted to get some abs in after. He gave me 2 exercises to run through, ab wheel rollouts and hanging leg raises motion to your head. Sets were of 3 each->6->9->12->9->6->3. Going to feel that in the morning and wood do again.

12:30 boxing session. Its in a group setting and you partner up. Throw some punches into pads for a few minutes, followed by some sort of BWE eg. Jump squats/burpies/pushups. Pretty common formula, but I always manage to run myself ragged. Addicted to hitting those pads.

Just signed up for fitocracy. Ill give it a go for the rest of the challenge I think. Ill try and figure it out (confusing atm while im looking at work) and list what it tells me

I have these books! But im ordering these!

[Cowmustard]

12:30 boxing session. Its in a group setting and you partner up. Throw some punches into pads for a few minutes, followed by some sort of BWE eg. Jump squats/burpies/pushups. Pretty common formula, but I always manage to run myself ragged. Addicted to hitting those pads.

Just signed up for fitocracy. Ill give it a go for the rest of the challenge I think. Ill try and figure it out (confusing atm while im looking at work) and list what it tells me

I have these books! But im ordering these!

Mitt work has got to e one of the most engaging, demanding, and for me, rewarding cardio acts out there!!!

Oh and thanks for props on my way face avi!!!

[Grifts]

I feel you on the bookshelf vanity. I like the build in bookmark on the Sherlock Holmes collection. The brown jacket is particularly handsome as well.

I've never been able to afford hardbacks regularly, but I always like to get the special edition of what I read.

How readable is Sherlock Holmes in today's day and age?

[Timbarism]

I feel you on the bookshelf vanity. I like the build in bookmark on the Sherlock Holmes collection. The brown jacket is particularly handsome as well.

I've never been able to afford hardbacks regularly, but I always like to get the special edition of what I read.

How readable is Sherlock Holmes in today's day and age?

A Study in Scarlet was one of the first novels I read. Pretty engaging read, I dont think the language is too prehistoric.

[Week 5]
Had a good training session with mate on weekend. Push/Pull. My mate has 20kg on me and plenty of muscle, so its a light day for him but always challenging for me. That being said, last weekend I was pretty full of beans and got a lot out of it
Leg day today. Today, the focus for squats was range of motion, because my movement was definitely lacking.
[Lifts]
Warmup x 15 with bar
60kg x 15
60kg x 15
80kg x 13
80kg x 12
100kg x 9
100kg x 8

Eyes were glued on the upper part of the mirror on the rising motion, and it helps to think *UP* at the time
Followed by 4 sets of alternating lunges, 4 sets of single legged leg press, 3 x swiss ball hamstring curls, 3 x calves raises on step
Legs are jelly today, will be sore tomorrow

Went to a mexican restaurant on the weekend. Body isnt happy today. Over did it again last weekend, and I think the scales will give me static readings at the end of the week.
7 weeks to go and still feeling good.

[Cowmustard]

Yea man, My carb ups get real "ugly" real fast, might just start doing something small like carb hour... Still debating

[Pishko]

So it has been 5 weeks bro? Pretty nice, do you have any progress pics?

[Cowmustard]

So it has been 5 weeks bro? Pretty nice, do you have any progress pics?

Sorry bro, no nudes for ya.

[Timbarism]

Sorry bro, no nudes for ya.

Nudes on request, when I hit 10%bf. *Srs?* Not going to pic up until end of challenge.

Started adding some slices of Halloumi cheese and mushrooms in to my omelette. The Halloumi sucks up all the flavours of the bacon and butter, its really nice and chewy.

Did Push/Pull yesterday.
[Lifts]
DB Chest Press
22.5kg x 17
27.5 x 15
30 x 13
32.5 x 12
35 x 8
35 x 8

Deadlifts
60kg x 15
80 x 15
100 x 10
100 x 8
110 x 6

- Followed by Bent over DB rows and Incline chest press

I tried using Fitocracy on the weekend. Seems alright, but I dont sit behind my computer for long enough times to log every bit of training I do :0
Interesting comment on Keto and Cardio. /r/ketogains is worth a look too if you don't already frequent
http://www.reddit.com/r/keto/comment...others/c86mpp4

[Marty-G]

Peanut butter on a sausage patty or hamburger patty.... MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM

i never thought to put peanut butter on steak.... hmmm.....

[jordyanne91]

Haha well its gonna be a scorcher like it always is Aus day here. It always seems to get hotter on the day too, just out of some twisted spite.
Fitocracy sounds alright, can you track your total daily energy expenditure?

Slangers gon slang

Fitocracy has no benefit its really just a social thing, you can track your workout and it makes up points for you... That's all.

Lol slangers gonna slang

[Timbarism]

End of week 5 and keto is just something im doing now, rather than something I have to remember to do each morning. Food is always good. I weighed up 77.5kg this morning.
According to the same scales, I've been losing 0.5kg a week. Mirror isnt showing any muscle lost, only more definition.

This morning I had a training session. 30 mins of the Power clean movement. I took away from the training that I need to work on my flexibility, so stretching is something I need to remember to incorporate every time I train now. But the movement is bit by bit coming together.
Its a good feeling drilling the movement and then just thinking *UP* in your head, and unconsciously putting it altogether.

So recap, training going well, keto going well. Weekend carb up saturday only. Starting with a half a box of crunchy nut cornflakes. Already sounding great
Good luck to the rest of you ketoers

[Timbarism]

[Week 6]

Weekend carb up saturday only. Starting with a half a box of crunchy nut cornflakes. Already sounding great

Bahaha, what a crap cereal now. I hadnt had it for years and tasting it was so completely lackluster compared to what it was. Used to have a crrrunch to it and be quite a sweet tasting. Y u no quality goods?
Going to cook up a pot of oats next saturday, with almond slithers and blueberries + honey drizzle. Cant go wrong there!

Had legs today, everything went well
[Lifts]
Squats

15 x 20kg (my foot started to cramp here, but I kept repping out and my foot got over it)
12 x 70kg
10 x 90kg
10 x 110kg
8 x 110kg
8 x 120kg (PR)

Followed by alternating lunges, 1 legged leg press, swiss ball hamstring curls and calf raises on step. All felt good and will step it up next week. Happy with 120kg PR. If I wasnt exhausted I wouldve gone up

[Timbarism]

[Lifts]
DB Chest Press
22.5kg x 17
27.5 x 15
32.5 x 12
35 x 8
35 x 6

Deadlifts
70kg x 15
90 x 12
90 x 10
110 x 8
110 x 6

Followed by incline bench press and wide grip pulldowns. Im going to warm up lighter and high frequency and then launch into heavy working sets. Im wasting too much energy on repping out middle weights that exhaust me.

I cant run at the moment. Its trying to even walk. Pain in the ball of my foot, either the ball or my middle toe. Difficult to walk heel-to-toe, been for the last 2 weeks. Despair, thy name is indescript foot pain. Going to try a cycle class in a few days, see how I go

Just got the "Pirate Latitudes" delivered, among other books!

[Cowmustard]

I cant run at the moment. Its trying to even walk. Pain in the ball of my foot, either the ball or my middle toe. Difficult to walk heel-to-toe, been for the last 2 weeks. Despair, thy name is indescript foot pain. Going to try a cycle class in a few days, see how I go

Just got the "Pirate Latitudes" delivered, among other books!

praying for the foot man, I know that feel all to well.... SUCKS

but at least you got an AWESOME book to read you cripple.

[Timbarism]

praying for the foot man, I know that feel all to well.... SUCKS

but at least you got an AWESOME book to read you cripple.

Got that right! Yesterday I had some pretty bad pain in my calves to top it off, from Mondays legs. If I had raspy breathing and a faraway glint in my eyes (and a predisposition for eating flesh) , you couldve mistaken me for a zombie with my hobble.
Stretched my calves out all day and it feels good now, except when sitting for prolonged period


[Lifts]
OHP
15 x 30kg
12 x 40kg
8 x 50kg
7 x 50kg
5 x 50kg

Superset of arnold press/db one arm lateral raises, shoulder shrugs, then upright rows.



Ive added a few cashews in my omelette the last couple of days. Steak has invaded my breakfast to replace morning sausages.
A bit of grilled haloumi cheese is a great side to go with dinner too.
Probably drop the cashews off the menu next week, despite still coming under my daily carb quota.

[Cowmustard]

I am an almond fan(nut??) myself m8

Leg cramps are the worse!!!! Especially when you are just chillin and one kicks in hard to make you squirm like some kinda zombie

[Timbarism]

I am an almond fan(nut??) myself m8

Leg cramps are the worse!!!! Especially when you are just chillin and one kicks in hard to make you squirm like some kinda zombie

Yeah man, almonds are a good fit for keto macros. Helps when they are tasty too.

[Week 7]
Yesterday was legs and my bung foot cramped up alot. I got squats out alright, but my feet were tender. When I tried lunges and balancing on the ball of my foot is when I started having a bit more trouble.
Squats
Bodyweight x 17
70kg x 14
110 x 10
110 x 9
130 x 7
130 x 6

Followed up by Lunges (barely), 1 legged leg press and swiss ball curls. Pain is getting better, but ill have to take out lunges

[Lifts]
Today was chest/back. Next week im going to take out my arm day and split up back and chest. Will do Chest/biceps and Back/triceps instead. Ive noticed how much my body responds (muscle soreness) when I change up my routine and do things differently.

Deadlifts
40kg x 12
70 x 12
110 x 8
110 x 6
130 x 4
130 x 3

Incline DB Chest Press
22.5kg x 17
27.5 x 15
32.5 x 12
32.5 x 8

Followed by superset Wide grip pulldown and pullups x 5, Seated chest press and light DB bent over rows

Im pretty zonked out this week compared to most. Will endeavour to focus on lifts more instead of letting my mind wander on with life's distractions.

Just finished American Gods by Neil Gaiman. I think I always liked Gaiman since I was a kid and exposure to his earlier work, but I really hadn't read most of his stuff. American Gods - 4.5/5 Nice plot twists, the sort of read that engages your imagination. It won't change your way of thinking (not unless you take it and run with it), but it makes you think of things and ways we might been neglecting in our consumerist climate. Easy and fun read too!

My week

[Timbarism]

[Week 8]
My log notes are less frequent, but my method and execution is pretty downpat at the moment. Changing my routine up this week, can't keep up with a heavy back/chest on the same day so I changed it around.
Mon - Legs/Abs Tues - Chest/Bi Wed - Back/Tri Thurs - light arms/shoulders/rear delts Fri - Power cleans/boxing Sat - light push/pull

Rested well over the weekend and my foot feels much better, although I could still feel a deep twinge in the ball of my foot when doing lunges

[Lifts]
Squats
20 x bodyweight
12 x 70kg
10 x 110kg
10 x 110kg
8 x 130kg
8 x 130kg

Lunges and swiss ball hamstring curls to follow up. Added 3 sets with ab wheel.

Challenge is wrapping up, but im not too concerned about working 'harder' these last weeks. I thought about doing something like that, but I've used this time well enough to soldify some good habits. So despite my end results, I think the challenge was a handy tool to work on a routine for the better, eg. Preparing food before work, Shopping ahead of time to not get caught out, Fitting in workouts everyday.

Going to work on running for a while after the challenge. Lifting wont be in the spotlight, but i reckon ill get 3 lifting session in a week.