That's some fine lifting bro, especially the squat(s).
TH warm up
LT: 10,3,1x70kg (155lbs)
TT: 8,3,1x72.5kg (160lbs)
Chest stretch: 70secondsx20's (45's)
DB Side Laterals
LT: 17,9,9x12's (26's)
TT: 14,8,5x14's (30's)
Shoulder stretch: 80seconds
LT: 11,2,2x60kg (135lbs)
TT: 14,3,3x65kg (145lbs)
Tricep stretch: 90secondsx20's (45's)
Low pulley cable row
LT: 12,4,3xsetting 13
TT: 11,4,2xsetting 14
Pendlays from pins
LT: 8x80kg (175lbs) | 16x70kg (155lbs)
TT: 8x90kg (200lbs <- shitty form | 12x80kg (175lbs) <- better
Back stretch: 90secondsx84kg (185lbs)
One more session before my cruise. Looking forward to it.
Have a great vacation, the cruise does indeed sound wonderful!
Blast 1, Lower 07-28-2012
LT: 16,6,5x55kg (120lbs)
TT: 12,4,3x65kg (145lbs)
LT: 20x18's (40's)
TT: 20x20's (45's)
Bicep stretch: 90seconds
Leg press calf raises
LT: 12x60kg (135lbs)
TT: 12x70kg (155lbs)
LT: 8x175kg (385lbs) | 15x140kg (310lbs)
TT: 8x185kg (405lbs) | 15x150kg (330lbs)
LT: 25x140kg (310lbs)
TT: 20x155kg (340lbs)
Quad stretch: 40seconds
Ham stretch: 60seconds, each leg
Amazing last session. During my warm up, i had a guy coming up to me during BW squats asking what i was training for, because i looked very professional.
Me: just warming up
Him: right, for bench press?
Yep, doing lots of warm ups for my legs because im benching . I guess when you are the only one warming up, you look "professional".
I asked someone to help me on the first rep on the v-squat. I can hardly get in the machine because i have set it low enough so i can get to parallel. It then becomes pretty hard to get it up from the bottom position. Anyways, the guy gave me a hand but then stood there watching me. He saw me struggle at the 10th rep and was ready to start helping me. I had to tell him i was getting at least 10 more and i didnt want his help. I guess he meant well so after the set i stumbled over to thank him.
Just got all my shopping for tonight's backload. Im making homemade pancakes with syrup and got donuts and various candy. Also got some full flavour cherry coke. Its been months since i have had anything except for water.
Going to spend the rest of the day passed out on the couch. Plan on watching some movies. I have got The Expendables, The latest Sherlock Holmes and some other stuff.
Last edited by LuNa; 07-28-2012 at 08:00 AM.
Just had an amazing dessert. Heavy whipping cream, vanilla protein and cocoa powder all whipped into a mousse, topped with extra dark chocolate. Macro's:
Protein: 55 grams
Carbs: 9.5 grams
Fat: 71 grams
Pretty damn awesome.
Enjoy the cruise bro!
Blast 2, A1 08-06-2012
TH warm up
TT: 19,3,2x28's (62's)
Chest stretch: 70secondsx16's (35's)
TT: 20,7,6x40kg (90lbs)
Shoulder stretch: 60seconds
TT: 20,7,5x22kg (48lbs)
Tricep stretch: 60secondsx18's (40's)
Wide grip pulldowns
TT: 12,4,3x75kg (165lbs)
Sumo rack pulls
TT: 12x200kg (440lbs) | 20x170kg (375lbs)
Back stretch: 60secondsx84kg (185lbs)
First session after my cruise. I went with lighter weights (weights from 3-4 weeks ago) than i finished with to ease into it again. I did get more reps on all lifts so im very happy with that. I tend to come back weaker after a cruise but this time everything felt strong.
Diet wise, im sticking with CBL. Im going to do the prep phase as i didnt pay attention to my diet while on my cruise. It was a nice mental break, also for my girlfriend as she puts up with all my dieting habits. I will be going ULC (Ultra low carb) for the coming 10 days. Not looking forward to it lol .
Energy level may drop a bit with the low carbs but you can handle it Luna, lol...have to tough it out.
I went to a spa today. Enjoyed various warm water baths, sauna, steam room. Feeling pretty relaxed. Im feeling the ULC though, feeling slightly out of it and am yawning much more frequent.
Diet for today was:
Coffee with 1 TBSP Coconut oil
1 pound of bacon raw measure (239 grams cooked) that i brought with me to the spa.
2 pounds of ground beef raw measure (shared with my girlfriend, i had 450 grams cooked), 2 slices of cheese, cucumber/peppers
200 ml of heavy whipping cream, 2 scoops of Vanilla Whey Iso and a 4 TBSP of cocoa
Protein: 261 grams
Carbs: 10 grams
Fat: 250 grams
10 fish oil caps
Glucosamine, Chondroitin & MSM, 2 caps
Intimidate, 1 cap
Creatine, 5 grams
Starting weight yesterday morning was 102.9kg (226.4lbs). Weight this morning was 100.8kg (221.8lbs). I have been peeing quite a bit so im expecting to drop more water and weight in lower.
Feeling better after my meal just now. Energy is coming back a little.
ULC will not be fun. Interested in how it goes though man. Battle it out
AM Weight: 100.6kg (221.3lbs)
I didnt drop as much water as i thought, only dropped 0.2kg, which is fine. Going in for B1 in a bit.
Interested to see how the ULC works for you bud. I don't think I could do it.
Blast 2, B1 08-08-2012
Making love to the foam roller
TT: 18,4,2x22kg (48lbs)
DB Hammer curl
TT: 25x16's (35's)
Bicep stretch: 60seconds
Standing calf raises
TT: 12x50kg (110lbs)
Lying leg curl
TT: 14,4,4x115kg (255lbs)
TT: 12x115kg (255lbs) | 20x80kg (175lbs)
Quad stretch: 30seconds
Ham stretch: 60seconds, each leg
The low carb brain fog caused me to load up the leg curl with 255lbs while i planned on using 230lbs. I was really disappointed i only got 14 reps as i wanted at least 16. Happy to see it was actually heavier than planned .
Feeling ok at the moment. Im surprised with my current strength. I have always been afraid of going low carb because i thought i would lose all my strength and vanish into thin air. Good to see im still here .
Keep hanging tough, managing to stay strong regardless.
How long do you plan to do the low carb diet for? Got a goal weight or what?
Doing well man, keep working hard
Morning weight was 99.7kg (219.3lbs). I seem to be holding steady at the moment. Will be making homemade hamburgers tonight, no bun ofcourse .