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Old 11-28-2012, 03:22 PM   #1071
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Squats babay!!!

Solid work man!
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Old 11-28-2012, 03:43 PM   #1072
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Originally Posted by JTurner View Post
Even thought I saw an ab today!
Winning.

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Old 11-29-2012, 05:18 AM   #1073
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So what does your daily eating look like on CBL right now? Could you update the CBL thread?
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Old 11-29-2012, 07:02 AM   #1074
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Squatting up a storm in here JT!
Cheers Kuyt.

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Squats babay!!!

Solid work man!
Ha, can't beat 'em. Cheers swede.

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Winning.

It's morphed back into one giant ab.

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So what does your daily eating look like on CBL right now? Could you update the CBL thread?
09:00-12:00 Usually just 40g blend protein and coffee/green tea. I'll have EVOO or coconut oil with the coffee or shake.
13:00-14:00 250-500g Lean Beef Mince (fried with some onions & garlic or as burger patties) with cheese.
17:00 250-500g Lean Beef Mince, 4-6 eggs, bacon, cheese. Sometimes make this into a low carb pizza and add pepperoni and ham too.
18:00 1-2 litres choc/full fat milk, usually half and half. ~70g dextrose if trained.
20:00 0.7-1kg Pork Ribs or 0.7-1kg Chicken Wings.
22:00 30g casein, 300ml full fat milk or choc, ZMA, EVOO if gone low carb and no choc milk.

That's about it I think. I'm experimenting at the minute to find whether boosting the carbs the night before training or the evening after training works best for me. Right now I'm just trying to avoid gaining weight whilst not training at full capacity. I have quite a few low carb days in a week, it's been Mon-Fri for the last couple of weeks but I'm experimenting with more frequent loads with smaller windows, i.e. CBL.

Some days I train around 12:00 so I'll go in on a shake and coffee. Most days I try and get in around 15:00 so after my first beef meal. PWO is always 30-40g whey, 10g casein hydrolysate and 10g BCAA (Kiefer recommends 10g leucine but I prefer to buy 2:1:1 BCAA's for general use).

I always have 1-2kg beef in my fridge ready to eat and a tub of grated cheese. Every Sunday I buy a few kg's of wings and ribs and get them rubbed up and bagged in the fridge so I do minimal work through the week. Eat until satisfied, if craving at night, drink milk rather than 2 packs of cookies and whatever other crap.
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Old 12-01-2012, 10:16 AM   #1075
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30/11/12 - Squat

Squats
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

Felt a little fatigued so didn't push the pace, 21 mins I think in total. Got to train back in the garage, nippy at first but once the wood burner got going it was toasty.

Not bothering squatting this weekend and will likely rest most of this week as things are healing a little slow.

The last month or two I've been toying around with dropping weight/fat but never setting it as an actual goal and constantly changing focus. So, seen as I'm not training that much anyway I'm going to try and lose a little over the next few months.

I won't bore you with all 7 sets. Was good to get some decent footage to see what my squats are looking like though.

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Old 12-02-2012, 01:00 PM   #1076
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Strong and deep. Though I am getting cold legs just watching.
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Old 12-02-2012, 02:21 PM   #1077
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Nice reps.
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Old 12-12-2012, 12:10 PM   #1078
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12/12/12 - Squat & Bench

Squat Oly shoes
100kg x 8 @7.5

110kg x 8 @8.5
102.5kg x 8 @7.5
102.5kg x 8 @8

Bench
80kg x 8 @7.5

90kg x 8 @8
85kg x 8 @8

No motivation to train recently and nowhere near healed. Been about 3 weeks since I last benched. Weak as shit, no excuses.

Seen as I'm going to be building things back up I thought I'd give the oly shoes another run on my main squats. Used to find myself shifting the weight onto my toes rather than my heels. I used to think it was a balance issue and the heels were throwing me forward but I'm pretty sure it's a muscle weakness. The heels up seems to put a bigger emphasis on the hams and glutes for me when I'm squatting lower bar and slightly wider stance but if I shift the weight to my toes my quads take over some and make it easier for my weaker hammies. I'm going to try and stay strict with these, thinking it should benefit even if its weaker at first. Might be talkin' outta my ass though.

2 days and 2 deadlines and then a return to garage and hopefully some regular training alternating squat/bench with dead/bench.
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Old 12-12-2012, 01:14 PM   #1079
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No motivation to train recently and nowhere near healed. Been about 3 weeks since I last benched. Weak as shit, no excuses.
You'll get the motivation and strength back. I've been in a funk myself the last 4-6 weeks. Let's get this turned around.
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Old 12-17-2012, 01:57 PM   #1080
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You'll get the motivation and strength back. I've been in a funk myself the last 4-6 weeks. Let's get this turned around.
Yep, time to get shit done.

17/12/12 - Squat & Bench

Squat
60kg x 6
80kg x 6
90kg x 6
100kg x 6
110kg x 6

115kg x 6

Close Grip Bench
40kg x 8
50kg x 8
60kg x 8
70kg x 8

77.5kg x 8

Straight Bar Curls
30kg x 10,10,10

Quite happy with the way squats look and feel, still getting a little forward on some. Was as far as I wanted to push bench for the day, arching is rough especially on the rack/unrack.

Slow start back. Bench is still real uncomfortable on the intercostal and I imagine deadlift and overhead stuff is going to be off for a little while longer. Just working to one top set with plenty left this week as after 3 or so weeks out I need to build back up slowly. Plan is as follows:

Mon - Squat/Bench
Tue - Upper Back/Abs
Wed - Dead/Press
Thu - Squat/Bench
Fri - Upper Back/Abs
Sat - Dead/Press

For now, the dead and press might be squat and bench variations that work similar stuff to avoid aggravating anything. Some variation through the week, not going to bother being strict with planning, lot of variation in the reps but all 5+ and variation in scheme like top set and back offs or straight sets until fatigue. Just going in and doing what I feel on a given day really.

Now that I'm actually lifting, back to my gaining CBL template, plus I'm home for christmas so its a lot easier that way. Gained some quality weight this year, slow and steady gains so only about 8kg through the year, going to keep that going now, sod cutting.

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