Bodybuilding/Powerlifting

[Dicehunter]

Was meant to be chest and back today but I twisted something in my back when my tiny niece scared the crap out of me by appearing from nowhere and tweaking me in both sides with her razor sharp talons and then running off giggling maniacally.
It now hurts to move more than a snails speed, I hate kids !

 

[maniac]

Squats today 3 weeks out (2 sessions + 1 week rest)
190kg 3x3

Went 25kg (bar) > 75kg > 125kg > 140 kg > 170kg (kneewraps from here) > 190kg (3x3)

How much reps you have to do at the comp?
Im guessing one rep right?

Also I started doing a decent cut last tuesday, I'm one week in and its being really hard, ido have the knowledge and will power but being at school most of the time and working on average twice a week on weekends (4 times this week due to public holiday and valentines day) 8 hour shifts really take their toll on you, i usually end up bingeing after work as i am so damnn hungry and i also feel really empty the day after ( dont know how to explain it but you know what I mean).

 

[ShaunB-91]

I'm on day 2 of the proper Zuzka workouts now.

Today is a 15 minute AMRAP:
10 Jump Squat/Side Plank/Knee Tuck
(3 Jump Squats, get into the Side Plank and do a Knee Tuck), repeat 10 times until you've done 5 sets each side.

Side Crunch, roll onto back and do a knee hug, repeat 10 times.

10 Jump Lunge/Push Kick, get into the lunge position, jump and switch legs and with your trailing leg, kick forward and up as though you are pushing someone.

Looks easy on paper, but once you start these it's a tough 15 minutes!

 

[ahimoth]

How much reps you have to do at the comp?
Im guessing one rep right?

Yeah just one rep.

https://www.facebook.com/photo.php?...7843&type=2&theater&notif_t=video_wall_create

My first set of 3

 

[maniac]

So I was doing some homework on the protein bars suggested by Dicehunter :rock:, I absolutely love them, they taste fuarkin awesome, easy to make and best of all they are 4x cheaper and 4x healthier than the shitty ones you can buy at the store.

Here protein bars cost £2 on average while these cost £0.53, contain mostly complex carbs and healthy fats, and best of all are completely customizable, I use Nitro Gold Enzy Fusion Pro Protein (chocolate orange flavour) so mine have a ton of BCAAs, L-Glutamine, creatine and all that shiznit

So this is what I came up with, now this obviously is made up from the products I actually use so if you decide to use cheaper protein, the price will come down dramatically. A recipe like this will last me about a week to a week and a half and is quite easy to make, throw in everything together, mix it all up until a dough like texture, put in a square bowl and let it sit in the fridge for a good while. Then finally chop it up into pieces and pack them into one of those sealable containers and leave it in the fridge until consumed.

maniac the cook, out

 

[ShaunB-91]

Well I'm glad this week is over with the two workouts I picked, it's all been leg focused but boring as, going to make sure I pick some good ones for next week.

 

[Dicehunter]

We need to get some weight measurements and BF% figures going on

I'll go first, Currently sitting at 97kg/213 pounds and 9% bodyfat

 

[ShaunB-91]

We need to get some weight measurements and BF% figures going on

I'll go first, Currently sitting at 97kg/213 pounds and 9% bodyfat

Agree, I need to get some scales. But I'm around the 84-85kg mark I think.

When you measure your BF it's like over your leg but round the front, where if you were ripped you get those V lines right? And then are you supposed to pinch all the fat you can, and then use the calipers on that?

I need to get put back together, my lower back is a nuisance, when I lie flat on the floor with my legs extended out (like the start position of knee hugs) the right hand side of my lower back clicks, it drives me mad but it's uncomfortable too. I think I need a chiropractor.

 

[Dicehunter]

Agree, I need to get some scales. But I'm around the 84-85kg mark I think.

When you measure your BF it's like over your leg but round the front, where if you were ripped you get those V lines right? And then are you supposed to pinch all the fat you can, and then use the calipers on that?

Here's a good chart to go by

 

[ShaunB-91]

Here's a good chart to go by

Going by that I sit between 15% and 20% but used to be at the 10-12 mark ish. Before Christmas I was between the 25-30 but my body shape is different to that because my chest is bigger and more defined and my stomach wasn't so much out sideways, but more just out.

Edit: Infact yeah when I measured providing I did it right I was at 30%, but I didn't look like that. Not that big.

 

[Dicehunter]

Going by that I sit between 15% and 20% but used to be at the 10-12 mark ish. Before Christmas I was between the 25-30 but my body shape is different to that because my chest is bigger and more defined and my stomach wasn't so much out sideways, but more just out.

Edit: Infact yeah when I measured providing I did it right I was at 30%, but I didn't look like that. Not that big.

Different people carry weight differently, The wonders of the human body ^_^

 

[maniac]

73kg even and 12% bf here, Currently dropping to about 8% and I'll be happy

 

[ShaunB-91]

Different people carry weight differently, The wonders of the human body ^_^

But it just shows how quickly you can change, I've just finished week 7 and I've gone from that to that, and I haven't even dieted. I've not eaten any junk but I didn't eat much anyway, I've eaten salad everyday but that doesn't really count since it's mainly just water. HIIT training is awesome.

I'm going to make a new weight plan at the weekend, I need that infront of me to stick with it, I can't just start and do it and think on the spot anymore, it takes me a while to think of exercises as well, out of touch after leaving the gym.

 

[Dicehunter]

73kg even and 12% bf here, Currently dropping to about 8% and I'll be happy

For your own health please don't go lower than that, I've seen people at 6% bodyfat and while it looks great if you have a well trained body, It REALLY effects and messes with your mind, Speech, Thought, Motor skills, Not a good thing.

But it just shows how quickly you can change, I've just finished week 7 and I've gone from that to that, and I haven't even dieted. I've not eaten any junk but I didn't eat much anyway, I've eaten salad everyday but that doesn't really count since it's mainly just water. HIIT training is awesome.

I'm going to make a new weight plan at the weekend, I need that infront of me to stick with it, I can't just start and do it and think on the spot anymore, it takes me a while to think of exercises as well, out of touch after leaving the gym.

Don't worry you'll get back into the swing of things quickly once you knuckle down

 

[maniac]

For your own health please don't go lower than that, I've seen people at 6% bodyfat and while it looks great if you have a well trained body, It REALLY effects and messes with your mind, Speech, Thought, Motor skills, Not a good thing.

Will do man, will do. This time round I allocated myself a lot of time to cut down to be easier and not drive me crazy.

Also I was thinking, 97kg and 9% bf, holly balls you must be frickin huge man, no homo.

 

[Dicehunter]

Will do man, will do. This time round I allocated myself a lot of time to cut down to be easier and not drive me crazy.

Also I was thinking, 97kg and 9% bf, holly balls you must be frickin huge man, no homo.

Thanks ^_^

I wouldn't say I'm huge but I am also just over 6"2 so that can account fomr a lot of the weight, These pics were taken some time ago and to be honest I haven't really changed since then only got a bit more defined, Sorry for the quality, I'll get some more cecent pics up when I have the time.

In this first pic I injured my leg and had to lean to alleviate the pain so that's why my traps look lob sided -

Delt progress pic -

As said I'll get some more up to date ones up when I have the time as these are a little dated now but as I said I've only really gotten more defined and pronounced so not really a huge difference

 

[ShaunB-91]

Thanks ^_^

I wouldn't say I'm huge but I am also just over 6"2 so that can account fomr a lot of the weight, These pics were taken some time ago and to be honest I haven't really changed since then only got a bit more defined, Sorry for the quality, I'll get some more cecent pics up when I have the time.

In this first pic I injured my leg and had to lean to alleviate the pain so that's why my traps look lob sided -

Delt progress pic -

As said I'll get some more up to date ones up when I have the time as these are a little dated now but as I said I've only really gotten more defined and pronounced so not really a huge difference

Looks good dude, do you do the 6 meals, all protein deal then?

 

[Dicehunter]

Looks good dude, do you do the 6 meals, all protein deal then?

Well the 6 meals are mainly chicken, Fish, Steamed veggies and I have 1 protein shake in the morning and one 2 hours before I go to bed.

No human being could do all protein meals without getting very constipated and then it can get very painful, You NEED fiber in there, Was a mistake I made at the start ^_^

 

[Feronix]

Daaaaaaamn Dice!

Wohoooow, I gained weight for the first time in over a year! 56.5 KG now after gaining 1.5KG.

 

[Dicehunter]

Daaaaaaamn Dice!

Wohoooow, I gained weight for the first time in over a year! 56.5 KG now after gaining 1.5KG.

Thanks boss ^_^

Remember with healthy weight gain it's sloooowwww process but it pays off in the end.

And here's a front shot to proove I do have a face :lol: