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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 17:33:45
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drewsky
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TIP OF THE DAY
Pizza pie:
high protein low fat and (relatively) low carb indulgence. The macros for this pizza are for each portion:
(roughly)
35g protein,
22 g CHO and
10g fat
4 servings
Base
1 cup of wheat bran
½ cup of flour (brown)
½ tsp of baking powder
Large pinch of salt
½ cup water
Filling
450g very lean mince
½ can chopped tomatos
½ onion roughly chopped
½ cup shopped mushrooms
½ green pepper
½ cup of low fat mozzarella
Mixed Italian herbs
2 cloves garlic diced
Tabasco to taste
To prepare
Mix the crust ingredients together well and spread thinly into a pan 20x30 cm spreading a couple fo cm up the side of the pan. Bake by it self in an oven gas mrk 4 for 5 mins.
In a frying pan fry the mince and garlic together until browned, add the rest of the vegetables (apart from the tomato) and fry for a further couple of minutes. Add the tomato and transfer to the crust. Cover in herbs and mozzarella and bake in the oven for 12-14 mins.
Enjoy.
Tomorrow: tribulus & garlic bread and creatine cheesecake
"what a splendid pie
pizza pizza pie
every minute every second buy buy buy buy"
(for all you System Of A Down fans out there...)
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 17:42:13
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daveo
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quote:
ORIGINAL: drewsky
Tomorrow: tribulus & garlic bread and creatine cheesecake
Woo! How about Cissus gateau, with CEE cream filling?
Recipe sounds great, i will be trying this (with prepared TVP instead of the mince, of course)
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 18 2007 17:47:42
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drewsky
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Has to be CM for the cheesecake unless it's lemon to hide the tatse.
If carbs aren't a problem you can always add a little BBQ sauce as well.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 23 2007 22:00:45
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maccer
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Pizza looks good, will definitely try that one - thanks
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 23 2007 22:07:15
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S_T_E_F
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You look good in the little pic on your webpage...i always say a journal is never quite complete without a good catalogue of pics 
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 25 2007 11:01:12
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drewsky
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I got ill last week so training went a bit haywire did what I could when I could.
This week
Monday
Trained as planned:
Bar Bench press
Incline DB bench S/S incline fly
Dips
Pull up
Chest supported dumbbell row
Rhomboid pull down
Motor cycle row
God I miss the clean and jerk.
Ate
0730: Blended: MPC full fat yogurt and a little golden flax seed, oats, frozen berries, flax oil
1000: Steak and salad with lots of olive oil
1200 Salmon steak and broccoli and roast veg
1430 PWO Malto, dextro and whey. Trained: 15.00 to 15.45
16.30 MPC, milk, and 50g oats blended with some frozen berries, apple and broccoli stalks
19.30: veg omelet (3 whole eggs, 4 whites), krill oil
OUT at pizza express Soho..... Pizza and a glass of wine*
00.30 50g MCP, almond and peanut butter, a tsp of psyllium husk, dessicated coconut, flax oil, cream,
* If I've been good all day and weekend then I ain't going to a pizza restaurant and having a salad!
Actually there to see my mate Quentin Collins play with his band - %&$*ing brilliant bunch of jazz musicians.... check him here
http://www.quentincollins.com
< Message edited by drewsky -- Apr. 25 2007 11:10:06 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 25 2007 11:03:01
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drewsky
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quote:
ORIGINAL: S_T_E_F
You look good in the little pic on your webpage...i always say a journal is never quite complete without a good catalogue of pics
you say the kindest things! Actually I think the way the polo shirt hangs makes me look like I have a belly!
Yeah, I am working on the digi camara....
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 26 2007 12:42:29
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drewsky
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I have a problem in my lower thoracic as I am slightly more unstable there than in my thoracic spine and my lumbar so it is banging around. This basically results in mad spasms of pain when I even say the words Snatch, Clean or Jerk.
Deads are fine but off limits for me for a bit (any more than 2 weks is ages though).
GUTTED.
How's that knee coming along?
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 26 2007 13:27:24
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OoOGazOoO
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Ah that doesnt sound too good mate, im the same as you in regards to training, i just want to be able to train legs.
0,
Knee is sore at the moment Drew, have got some rehab this afternoon, im on the CPM machine (continuous passive motion), youve no doubt heard about it.
Im on that for an hour, im slightly apprehensive as i havent bent my knee since thursday which was before the op so it's going to be slightly weird for me.
Thanks Drew.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 2 2007 14:10:54
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drewsky
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THE ROAD BACK TO FITNESS
Well after a couple of injuries the most serous being to my back I have the all clear to start training properly again. Over the last couple of months I have been training in basically a BB'ing style with the following type splits
push,
pull,
legs.
And
vertical plane (with limited overhead stuff)
legs
horizontal plane
The upshot was that whilst have a little more muscle here and there I feel weak and disjointed as I wasn't able to deadlift, push press, oly lift, overhead squat and squat weights very low. Also sprints etc jumps etc were off the menu so I am also feeling pretty out of shape lactate and endurance wise.
I also got very bored.
Over the coming weeks I'll bee getting right back into it with some really grueling workouts stressing strength endurance, power and explosive power. I use what I know works for me with workouts looking like this....
10 eps of each movement then on to the next, rest then 9 of each then, 8,.. 7, 6, 5, 4, 3, 2, 1
Piston Press: 2x 30kg db's
Front squat: 60kg
Box Jump: 20 inch
Pull-up
Deadlift 60kg (light is the way to go here!)
Then to finish: a few rounds of bag work.
or
Power cleans & jerk: 5 sets of 2 reps,
Overhead squat: 3 sets of 8 reps,
kettlebell turkish get-ups,
pushup, burpee, jump to pull up: 1 minute continuous, one min off, repeat x 3
This is what I plan to do I'll see if I can make the numbers like the ones listed above – probably not as I am unfit and weak but we'll see how I go! All embarrassing numbers will appear below.......
< Message edited by drewsky -- Jul. 2 2007 14:36:56 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 2 2007 14:22:44
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drewsky
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Yeah good mate. How is the leg coming along? Physio still playing nasty?
Yeah, I have been away in the US and round Europe for the last month and only back in the country for short periods so no time to post. Up to my eyes in in now what with another branch of the clinic opening.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 2 2007 14:38:52
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drewsky
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2/7th Eating:
1) Veg omelet
2) 3 kippers celery sticks with peanut butter. Apple.
3) Salad: mixed leaves, walnuts and seeds, leerdammer light life chunks a few grapes grapes.
4) After workout whey:malto:dex... 1:1:1 ratio*
5) PPWO Wholewheat spaghetti, low fat homemade tomato and veg sauce, 250g lean steak. Berries in yoghurt.
6) Dinner: Chicken caesar salad, glass of red. Pear.
7) Before bed: 40g milk protein concentrate, 1 tsp chopped almonds, ground coconut, greens powder.
* normally I'd have a little before & during and the rest after but unless given the training I am doing there is no point – it would just bounce.
< Message edited by drewsky -- Jul. 3 2007 15:57:41 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 2 2007 15:46:17
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OoOGazOoO
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quote:
ORIGINAL: drewsky
Yeah good mate. How is the leg coming along? Physio still playing nasty?
Yeah, I have been away in the US and round Europe for the last month and only back in the country for short periods so no time to post. Up to my eyes in in now what with another branch of the clinic opening.
Ah right sounds like you have been busy mate, where abouts in Europe have you been, enjoy it? ? ?
The leg is ok i think at the moment thanks for asking, go back to see the surgeon on friday so will see how i cam getting along, then.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 2 2007 19:28:23
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drewsky
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Training: Strength endurance:
This is basically stolen from a masters oly lifter called Dan John, I'd bet he'd be the first to admit he stole it from someone else though. I have changed the movements to suit me and my current limitations... the Big 55
As planned:
10,9,8,7,6,5,4,3,2,1 reps of the following complex
Piston Press: 2x 30kg db's (45 deg angle on the side of a swiss ball)
Front squat: 60kg (light is the way to go here!)
Box Jump: 20 inch
Pull-up: bodyweight
Deadlift 60kg (again, light – also means I can use the same bar)
Felt soooo bad after... and it took almost 30 mins! The idea is to make my workouts pretty random but I'll probably try this again in a few weeks to gauge my change in physical capacity.
< Message edited by drewsky -- Jul. 3 2007 15:54:46 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 3 2007 15:46:04
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drewsky
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3/7 Eating:
Oats with skim milk, mashed banana and choc whey
Train then PWO drink (as above)
PPWO: home made sweat and sour chicken and prawns w/ whole grain rice. Apple. One krill & 3 fish oils caps
Veg omelet
Salmon steak and salad
Planned: Beef steak (sirloin), roast veg, fish oils
Planned: Bediteme shake: MPC powder, quark, yogurt, flax meal, peanut butter, dessicated coconut, greens powder.
~ 5L of water.
Training
Warm up: 10 min walk then with large range of motion two complexes (10 reps of each without pause between exercises - 1st oly bar alone then 2nd & 3rd with bar + 20 kg) of
SLDL
Push press
front squat
bent over row
Back squat
deadlift
Rest one minute and repeat
Train: power and lactate threshold. Medium volume:
Power clean and jerk: 50x3 50x3 70x2 70x2 80x2 80x2 85x1
Power snatch: 50x2 50x2 60x2
Power snatch with shallow over head squat: 50x2 50x2 55x2
Over head squat: 40x10 40x10 50x8
Finisher: with no rest.....
500m row: 1min 48s
snatch pulls: 60 x 10
push press: 60 x 6
500m row: 2.06
snatch pulls: 60 x 10
push press: 60 x 6
500m row: 2.16
snatch pulls: 60 x 10
push press: 60 x 7
Just trying to get back into the oly lifts at the moment. I not only feel weak and slow but the dynamic flexibility just isn't there. The 'finisher' was brutal but mercifully short.
< Message edited by drewsky -- Jul. 3 2007 16:01:07 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 3 2007 17:01:41
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mishima
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Nice pwclean & jerk concidering your bw, injury and experience, really good in deed.
I quite like your feeding process as well, looks interesting. Are you running some kind of ketogenic diet?
I've read your journal, seems to me you have things under control, will follow your progress on a regular basis from now on.
As you've noticed my log is about olympic lifting, feel free to pop in and ask whatever, i'll be glad to be of any help despite my lack of experience.
Cheers.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 4 2007 10:27:18
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drewsky
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Cheers for dropping by Mishima. No, no ketogenic diet for me just keeping the starchy carbs for when I need them - the rest comes from more micronutrient dense sources such as fruit.
With regards to the Oly lifting... I don't think the numbers are that good considering. I may not have come over from my post but I am quite experienced I actually teach these lifts to lay people as well as PT's etc. Not olympic lift programming, just the lifts themselves. So you see the numbers aren't that great!
Still it necessary. When I go back to training at a proper gym i.e. one with bumper plates then the numbers will go up again.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 4 2007 13:03:47
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mishima
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Interesting! How would you call such a diet? Paleontodiet? What are the benefits of it? I thought complex carbs were alright. What is the idea behind low carb cycling if that is what it is?
As for OL i didnt know you once taught these lifts. Can i ask you what your all time pbs are?
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