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Helpful ReplyHot!ANIMAL : Experimentation in Progress

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Animal
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Re: 2017/01/11 11:20:15 (permalink)
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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On The Flop
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Re: 2017/01/11 11:23:13 (permalink) ☄ Helpfulby Animal 2017/01/11 11:36:43
Animal
My injuries are KG related. I piss on volume and call it Sandra



What a great title for a movie...lool

'Embrace the suck, and never give up'!
GOVINDA
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Re: 2017/01/11 11:29:21 (permalink)
Animal
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.


Doms are good, I like them, how are you doing the cals, mfp or just experience and know how ?

Alt er mulig
Animal
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Re: 2017/01/11 11:40:25 (permalink)
GOVINDA
Animal
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.


Doms are good, I like them, how are you doing the cals, mfp or just experience and know how ?


MFP. And it's easy coz when dieting I eat basically the same 10-12 foods just in different combinations so I've double checked the calories and macros are right. MFP is good but you have to be careful coz any one can upload a food. I once found chicken with no protein ! The horror!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
GOVINDA
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Re: 2017/01/11 11:44:23 (permalink)
Animal
GOVINDA
Animal
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.


Doms are good, I like them, how are you doing the cals, mfp or just experience and know how ?


MFP. And it's easy coz when dieting I eat basically the same 10-12 foods just in different combinations so I've double checked the calories and macros are right. MFP is good but you have to be careful coz any one can upload a food. I once found chicken with no protein ! The horror!


😂 I've noticed some dubious ones on there, one eighth of a pot noodle for example.

Alt er mulig
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Re: 2017/01/11 12:11:27 (permalink)
Animal
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.



Fair play for sticking to that so tightly mate, I would struggle with the first 4 days especially Thursady, that's my breakfast and morning shake, nothing else.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



Animal
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Re: 2017/01/11 12:18:34 (permalink)
TOOLMONKEY
Animal
Doms are rife this morning but feeling really good

Cals targets have been hit perfectly this week so far. Aim this week is :

Mon : 2100
Tues : 2700
Wed : 2900
Thur : 1800
Frid : 5000
Sat : 5000
Sun : 5000

Weekly average 3500kcal which is 1000cals daily under maintenance. Will assess weekly based on weightloss.



Fair play for sticking to that so tightly mate, I would struggle with the first 4 days especially Thursady, that's my breakfast and morning shake, nothing else.


I'm fine as long as I don't eat. It's like breaking the seal when you're out drinking. I can hold it for ages but soon as I go that me every 20minutes. I fast until 2pm and keep my feeding window small. The first 4 days are high fat and low carb and i can stay fuller on fat. Carbs make me ravenous !

Thursday will be tough, and I'm doing a long fasted powerwalk in the morning. Will just be whey shakes and coconut oil before a delicious evening meal of stir-fried chicken and broccoli with chilli and soy!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: ANIMAL : Experimentation in Progress 2017/01/11 12:32:26 (permalink) ☄ Helpfulby Animal 2017/01/11 18:45:08
I'm exactly the same - eating nothing at all is so much easier than just eating small amounts!
Joeschop
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Re: 2017/01/11 15:02:41 (permalink)
Brett
 
I had patella tracking dysfunction but not all the other symptoms you have. Turns out my outer quads were much stronger than my inner quads and were pulling the kneecap up and out. Sitting for a long period like in the car was agony.
 



 
Agree with this, although the route cause of your minced knee won't be resolved, getting the quads massaged or foam rolling each side regularly (especially after a leg session) might help reduce the pain.  It doesn't need to be a muscle imbalance, just tighter on one side (when my VMOs get too tight I start getting knee pain, a week of foam rolling a couple of times a day and it goes).  The worst this will do is nothing (actually, if you do find a knot in the teardrop, the worst it will do is make you squeal like a piggy!).  If you do this, just make sure you go side to side as well as up and down.

I never use my indicators, I don't like people knowing what I'm up to
dirtyvest
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Re: 2017/01/11 17:35:37 (permalink)
I'm still playing the volume card as playing a key role in whether or not your body can recover from it sufficiently to sustain the loads you are under to avoid injury. And moreso if illness is persistent.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/11 18:48:27 (permalink)
Joeschop
Brett
 
I had patella tracking dysfunction but not all the other symptoms you have. Turns out my outer quads were much stronger than my inner quads and were pulling the kneecap up and out. Sitting for a long period like in the car was agony.
 

 
Agree with this, although the route cause of your minced knee won't be resolved, getting the quads massaged or foam rolling each side regularly (especially after a leg session) might help reduce the pain.  It doesn't need to be a muscle imbalance, just tighter on one side (when my VMOs get too tight I start getting knee pain, a week of foam rolling a couple of times a day and it goes).  The worst this will do is nothing (actually, if you do find a knot in the teardrop, the worst it will do is make you squeal like a piggy!).  If you do this, just make sure you go side to side as well as up and down.


I've been really getting stuck into my quads and they hurt! I have so many areas of 'tenderness' to the touch. (Yes I said that ) Apparently you should not feel pain anywhere in your body by pressing firmly. For me it's quads hammys and forarms.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
Animal
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Re: 2017/01/11 18:54:44 (permalink)
dirtyvest
I'm still playing the volume card as playing a key role in whether or not your body can recover from it sufficiently to sustain the loads you are under to avoid injury. And moreso if illness is persistent.


I categorically refute these OUTRAGEOUS accusations!

It is well documented that in the latter part of 2016, I reduced volume massively. I was only doing 1 max top set and 1 moderate rep finisher. my adherence to functional type work including mobility /rolling / Prehab etc was low. Something I need to work on.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
dirtyvest
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Re: 2017/01/11 19:01:57 (permalink) ☄ Helpfulby Animal 2017/01/11 21:39:26
You've been watching Trumps press conference haven't you LOL
 
Do you have have the mobility to perform the work you need to do? If so that probably won't make a huge difference other than preparing muscles/joints etc for impending work. Rolling? Yeah, bit Myofacial Release is not a bad thing, pre-hab work for existing issues will help too.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/01/11 21:42:53 (permalink)
Felt the lack of carbs tonight. 'Twas tough. But baby weights so i can't complain but after each set I'm on the brink of vom city!

Double cream scrambled eggs with Avo salsa and a beef patty coming up!

Bench Press / Bent Over Rows Tabata Sets

Warm up

Press : 20x20
Row : 20x20

20 seconds AMRAP 10 seconds rest

Press : 70x15
Row : 70x15
Press : 70x15
Row : 70x15

Bench Press / Bent Over Rows Superset

70x20 / 70x20

Seated Strict Press / Kettlebell Swing Superset

40x15 / 32x10

Seated Klokov Press / Kettlebell Swing Superset

40x12 / 32x10

Cable High Fly / Med Ball Slams

50x25 / 30x10

SLR / Tricep Pressdown Superset

10'x15 / 50x25

Rope UprightRow / Tricep Pressdown Superset

30x20 / 50x20

Lying Cable Curl

35x15
25x20

Seated Hamstring Curls

60x25
80x15

3/4 Leg Extensions

40x15
40x15

X-Trainer

SSCV - 5min

HIIT - 30/30 Sprints x 5

Bike

SSCV - 10min

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
dirtyvest
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Re: 2017/01/11 22:01:02 (permalink)

 
That really can't be much fun when on the calorie consumption of a small child from an under developed nation. Interesting use of single set supersets

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/11 22:10:30 (permalink)
It reallI isn't fun ! I hate supersets especially ones that have a cardibro element at the end. I can't believe how high my heart rate goes.

But then. .. Who ate all the pies? I ate all the pies! This is how you kill the memories of the pies.

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Re: 2017/01/12 08:47:38 (permalink)
This talk of pies is trouser stirring.
 
Stitch inducing session bro. Awesome work.

'Embrace the suck, and never give up'!
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Re: ANIMAL : Experimentation in Progress 2017/01/12 08:55:22 (permalink)
I definitely ate quite a lot of the pies.
Animal
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Re: ANIMAL : Experimentation in Progress 2017/01/12 13:41:51 (permalink)

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
Animal
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Re: ANIMAL : Experimentation in Progress 2017/01/12 13:51:13 (permalink)
Fasted cardio this morning. I'm fooked. I'm adding in about 400more cals today coz quite frankly 1800 isn't going to cut it with workouts like this and enable me to recover for tomorrow.

Mobility

Foam Rolling, Soft Tissue, Dynamic Stretching and some plyo

30min

X-Trainer

5min SS warmup

Incline Treadmill

30min SPEED 5

Incline 1 : 1 min
Incline 2 : 1 min
Incline 3 : 1 min
Incline 4 : 1 min
Incline 5 : 1 min
Incline 6 : 1 min
Incline 7 : 1 min
Incline 8 : 1 min
Incline 9 : 1 min
Incline 10 : 1 min
Incline 9 : 2 min
Incline 8 : 3 min
Incline 7 : 4 min
Incline 6 : 5 min
Incline 5 : 6 min

Concept 2 Rower

5min SS

Bike

20min

Heavy Punch Bag

60/60 x 5

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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