Day18: Diet of De day

Sensory accurity

The ability to be conscious of your current situation. Something im all to aware of right now. I have the distinct feeling something maybe off with regards to my dietary approach. Todays diet is a little hashed and I cannot afford this when Im 18 days into a diet! Granted its not even 3 weeks of a possible 12 week picture, However Im going to research other know sucessfull approaches.

Here is todays offerings:

Day17: Deadlift champion

Sorry for the late updates, I have been a busy little bee as of late and not had a tremendous amount of time to update after dark. Fear not my millions of loya fans (hmm), as I will be back to normal as of the weekend and will keep you informed.

The Workout - Back and Biceps

Deadlifts - 3 sets of 4-6

Warm up - 10 x Bar
Warm up - 6 x 60Kg
Workset1 - 6 x 105Kg
Workset2 - 6 x 145Kg
Workset3 - 4 x 189Kg ( 2Kg up, 200 here I come)

Chin Ups - 3 sets of 8

Warm up - 8 x Bw
Workset1 - 8 x 7Kg
Workset2 - 8 x 7Kg
Workset3 - 8 x 7Kg

Single Arm Machine Row - 3 sets of 8

Workset1 - 8 x 55Kg
Workset2 - 8 x 50Kg
Workset3 - 8 x 45Kg

Barbell Bicep Curls - 3 sets of 10

Warm up - 10 x Bar
Workset1 - 10 x 35Kg
Workset2 - 10 x 35Kg
Workset3 - 10 x 37Kg

Im pleased with my performance in all my exercises today, barring the Bicep curls - My bi's are absolutely SMOKED from the heavy back work and have a variable amount of juice in the tank when performed.

Im toying with moving these to a seperated day where I focus specifically on my arm development.

Day17: Whats on my mind right now.

Woes
I cast my sympathies out to any trainer who has to endure a low energy intake coupled with hard training and cardio! Not only is it incredibly hard to endure mentally, its also physically knackering. I just don't know where I am to muster my strength from to take with me into the deadlift inferno that comprises my back workout this coming evening. I have got these little tremors in my arms and shoulders going on as I sit and type right now, Im 40mins past my last meal of chicken, Cottage cheese and oatcakes and im bloody starved already and awaiting my next feeding.

Silicone Spray!
Lets change the record for a little while and talk about my new treadmill - Im really pleased with it. I didn't get the opportunity to put it through it's paces this morning as it needs a little TLC first. I have learned a good treadmill needs regular maintenance to keep it tip top. Due ito this I have purchased some Silicone spray to help lubricate the underside of the belt and board to make the belt uber smooth. Silicone spray is awesome! I was eager to test its shining cab abilities and tried some on my desk at work with a cloth to buff/wipe.. I now have a 5 foot wooden mousmat to play with! I think Im onto a winner.

Green Tea and Cola REFINED!
Mr.T decided to visit yesterday and let me know the skinny on green tea. I persuaded the T that I have always knew the benefits but could never keep up the umpteen cups each day needed to obtain the thermogeneic/metabolic benefits from it's plethora of benefits. As such I decided to mix GT powder with Coke - I have since tried it with Coke a cola Citrus zest and what a combo. It tastes better than it ever did! Those who wish to benefit from Green tea without having mugs full of piss coloured liquid should give it a go!

Ive Sinned!
Yes yes, My spartan resolve slipped like a cartoon character on a nana skin this afternoon. The devil FORCED me to eat 2 Haribo Tangfastic sweets!!! 1 Purple dinosaur resembling a brontosaurus and a sugar laden cherry! AAAAWWWW man they were so goood. The things we do to ourselves!

Skinny B@stard + Stage 2
My Mrs has noticed Im looking flat as a pancake these days! I know I know, Im not big or clever at the moment - However at least when I come out of this alot leaner and hopefully with a pack of abs on display, Im in prime position to implement STAGE 2 of this operation. Lean mass!! Coming to a blog near you when Stage 1 is end of life.

Day16: The great T has spoken

That's right! Although we don't question the T about the how's and whys. Green tea is now used im a hell of a lot of fat burners out on the market. Why? Science has shown green tea to have many a great benefits, the one of note is a possibe 4.6% raise in your RMR (resting metabolic rate). AKA - You burn more calories when sat on your ass! Super, Ill take some! Does it come in a tasty variety? NOOOOO you say. Well lets get creative:





The Pepsi max bottle WAS full, I drinkered it! :) But before I sent it packing down the hatch I stick in 1g of Green tea from that grubby tub you see before you and shook the concoction up to mix. Job done!! Alot more tasty than chugging back umpteen cups of GT, and alot more concentrated.

Thanks to thge coke a cola group for putting the idea forward with thier new antioxidant Coke range which acctually contains Green tea! Us bad boy hardcores need a more "industrial" measure!

Bottoms up.

Day16: Free to a good home? Ill take it!

Score!

Great news, My arsenal of home cardio equipment has expanded. Today I managed to bag a manual treadmill free of charge!! Luckily I was in the right place at the right time as a work collegue was purchasing a spangly new electronic treadmill to replace his trusty old manual one. What can I say - Im stoked! Its got a bad ass speedo and everything! WOOO

After much folding, fighting and seat bashing I have managed to fit the treadmill in the boot of my car (Mg :( - ) in order to take it home for a blast!! Im like a kid on christmas eve and needless to say Im going to get up early tomorrow to give it a taste of Krypton factor and Ipod for 40 mins.

Ill take a photo of this bad boy for you when I get it up and running(excuse the lame pun).

Day15: The diet

As per usual, here is my diet to pick at. I would sure love the extra willpower to get up an extra 20mins early in order to get some homemade breakfast as opposed to a quick scrambled egg at work.. Still - Here it is in all it's glory:

Day15: Fat n flat

I was warned about this and its SO true. Their comes a point in cutting when you feel flat and fat. If I didn't know better I would say I gained a few lbs of slop around the midsection last week as opposed to losing some. I got in from the gym tonight and pulled my top of for a quick checkup in the mirror - hmmm, are my pants too tight or is that spare tire getting bigger?? Its gotta be the pants.

My perform ace in the gym was fairly poor. I opted out of weighted dips and the strain on my shoulder joints is getting quite phenomenal with 50+Kg strapped around. I regretted this move as I felt i shortchanged myself when I got home. Little things like this throw me right off - things like not being able to perform standing militaries tonight as the rack is occupied (its a small gym with limited resources). I did substitute for seated shoulder press on the pressing machine. Got a nice few sets on there, but as the weights are not comparable I could not tell weather my performance was improved over last week. I intend to light up some fires of Wednesday to show the myself and any soul who tunes into my blog that I still got it.

A small glimmer of hope came from another PB on Dumbell bench press - I managed 44Kg this week for a good 8 reps. Im v.pleased with this.

Flat Dumbell Bench press - 3 sets of 8

Warm up - 8 x 26Kg
Workset 1 - 8 x 30Kg
Workset 2 - 8 x 36Kg
Workset 3 - 8 x 44Kg <---PB

Parallel bar dips - 3 Sets of 8

Warm up - 8 x BW (Bodyweight)
Warm up - 8 x BW
Workset 1 - 20 x BW
Workset 2 - 8 x BW Super slow and deep
Workset 3 - 12 x BW - Tanks run dry!

Press ups - 2 sets

Workset 1 - 15 x BW
Workset 2 - 20 x BW

Seated Shoulder Press - 3 sets of 8

Warm up - 8 x 5Kg
Workset 1 - 8 x 45Kg
Workset 2 - 8 x 55Kg
Workset 3 - 8 x 60Kg

SkullCrushers - 2 sets of 10

Warm up - 10 x Bar
Workset 1 - 10 x 30Kg
Workset 2 - 4 x 42Kg - Wiped out again, Kiss goodbye - Plateaued - New ex next week!

The skullcrushers will be replaced with Close grip bench press for 10-12 reps. Im a firm believer in keeping things heavy and intense no matter weather adding mass or stripping bodyfat!