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Helpful ReplyHot!ANIMAL : Experimentation in Progress

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ANIMAL
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/05 23:13:35 (permalink)
Kaneda
Good lifting and also loving the food prep. I'm a fan of flexible dieting for the same reasons as you, if I try and stay too strict I inevitably veer of track and beat myself up about it, followed by a bunch more bad food!


Thank you mate. Exactly why I'm doing it. And I'm starting to enjoy the challenge of making healthy meals with decent macros.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/05 23:52:09 (permalink)
*animal*
Kaneda
Good lifting and also loving the food prep. I'm a fan of flexible dieting for the same reasons as you, if I try and stay too strict I inevitably veer of track and beat myself up about it, followed by a bunch more bad food!

making healthy meals with decent macros.



This is how flexible dieting should be done in my opinion. Well done mate.

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toke
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/06 10:15:29 (permalink)
Nice squattage there big man..
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/06 10:42:52 (permalink)
*animal*
newcastle
Christ you're a big lad, how tall are you?


touch under 6'4". It's all the animals I ate growing up in Africa! Ha



No wonder there are endangered species mate haha, you're a unit!!!
 
Lovely squatting too in the vids, you have so much more to give. 
 
 

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/06 11:40:29 (permalink)
Big old session that! Nice one. Squat looked to be pretty handy. Like the no messing about descent too.
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 00:58:55 (permalink)
welshwizard10
This is how flexible dieting should be done in my opinion. Well done mate

 
thank you. I hope to get your stage one day whereby i can estimate portions without the need to weigh everything, but for now i need to know 100% what i'm putting in. i find peanut butter the hardest, if i weigh 5 different tablespoons of nutbutter, i get 5 different weights and with it being so calorific, the cal content does change.
 
toke
Nice squattage there big man..



cheers bud. I've really started enjoying squats
 
The_Lone_Wolf
No wonder there are endangered species mate haha, you're a unit!!!
 
Lovely squatting too in the vids, you have so much more to give

 
thanks mate, really working hard on getting the best out of my poor neglected legs
 
lol.. on that note strangest thing i've eaten was elephant! it was biltong and delicious, very similar to beef  . This may be of interest, as a fellow carnivore extraordinaire
http://www.krugerpark.co.za/krugerpark-times-4-20-elephants-protein-source-24778.html
 
 
ksg
Big old session that! Nice one. Squat looked to be pretty handy. Like the no messing about descent to

 
cheers mate, yes i do go down very quickly, maybe too quick. I go down until my arse touches my legs and then try and explode up, but i think theirs some unwanted bouncing which i need to work on.

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 01:06:28 (permalink)
05/01/2015
 
292g protein
120g Carbs
130g fat
2835kcal
 
30 min cycle
 
06/01/2015
 
251 protein
206 cabs
128g fat
2987kcal
 
30 min cycle
20 min brisk dog walk
20 min foam rolling and stretching

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 01:32:11 (permalink)
07/01/2015
 
307g protein
196g carbs
101g fat
2933kcal
 
New 531 wave begins today. felt god and up for for a big session.
 
Starting max figures for this wave are:
 
Bench Press 155kg
Squat  152.5kg
Strict Press 95kg
Deadlift 200kg
 
2 exercises a sesssion, 3 sessions a week. Am going to put a full body deload after each wave. originally i wanted to deload every 3 or 4 waves but i think with the increased frequency, i need to add them in sooner.
 
Gym was proper rammed, people i've never seen before, luckily no wait for equipment. 
 
wave 1, workout 1, 5's
 
Deadlift
20x5
40x5
60x5
90x5
110x5
 
531
117.5x5
135x5
155x5 heavy last rep!   definately lost something since i hurt my back. 
 
Speed pulls 
125x3
125x3
125x3 
 
Strict Press
20x5
30x5
42.5x5 
 
531 
57.5x5
67.5x5
75x7 
 
50x10
50x10
50x10
50x10 
 
Wide grip lat pulldown x4 
Hammergrip pulldown x2
Straight arm Pushdown x2 
 
1arm rows
38'sx10
47.5'sx8
60'sx5 
 
Side lateral raise 
 
15'sx12
15'sx12
15'sx10 
 
Barbell shrugs
100x15
140x10
140x10 
 
10 min incline power walking, level 6, incline 3. Ran for exactly 57 seconds at level 9. promptly returned the blasted machine back to level 6 and did a further 10 min and 3 seconds. 
post edited by *animal* - 2015/01/08 01:36:54

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 06:37:37 (permalink)
Big session there mate..
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 09:30:50 (permalink)
That's quite a session mate, certainly matches your username! 
 
Deloads are a funny one, I can understand the original idea behind Wendlers suggestion of one after every 3 week wave, but in some ways if you start out light like I have, they shouldn't really be needed every time. It is user dependant for sure though.
 
I will treat my deloads as speed work weeks instead, so it will follow a deload style approach, but the intent for the sessions will be to lift as explosively as possible with good form. The weights will be low, with the occasional weight increase beyond the suggested... But all still light.
 
As for eating elephants, I'm all for it. I'll try anything once, which is a mindset that has got me into a lot of trouble down the years haha. 
 
Good to see your food intake is under control and going well too, keep it up mate. 
 
 

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/08 09:32:01 (permalink)
Looking forward to seeing your progress this year mate, a promising start.

 
 
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:05:12 (permalink)
toke
Big session there mate..



in the words of Big Ron... YEH BUDDY!
 
Loving lifting at the minute mate. once my 531 is done, out comes the bodybuilding stuff!

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:33:33 (permalink)
The_Lone_Wolf
That's quite a session mate, certainly matches your username! 
 
Deloads are a funny one, I can understand the original idea behind Wendlers suggestion of one after every 3 week wave, but in some ways if you start out light like I have, they shouldn't really be needed every time. It is user dependant for sure though.
 
I will treat my deloads as speed work weeks instead, so it will follow a deload style approach, but the intent for the sessions will be to lift as explosively as possible with good form. The weights will be low, with the occasional weight increase beyond the suggested... But all still light.
 
As for eating elephants, I'm all for it. I'll try anything once, which is a mindset that has got me into a lot of trouble down the years haha. 
 
Good to see your food intake is under control and going well too, keep it up mate. 


 
thanks wolf, yes food intake is under control at the moment and ive had no urges to binge as such. i even won a tub of celebrations in a works tombolo, brought it home, wrote the date of my "cheat meal" on it in marker pen and gave it to my wife to 'lose' until the date on the box.  days without incident: 9
 
and lol thanks mate....reason i chose that as my username is because i saw some pictures once which i still think are incredible.. the animal ads with Frank "Wrath" McGrath. Truly an awesome speciman, shame he's had such injury probs.
 
 
 
 
 

 
 
post edited by *animal* - 2015/01/09 01:35:39

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:36:04 (permalink)
and totally agree with you about deloads being person specific. 
 
This is quite interesting about deloads directly from Wendler himself
 

 More on the Deload

I get asked a lot of questions about the deload and if it is necessary. Or “Can I skip the deload? I’m a beginner.” Or if they can do dynamic barbell work in place of the normal training. I’d like to answer, “If I didn’t believe in the deload, then I wouldn’t have written it.” Just the same reason as to why I don’t do Zercher squats, overhead squats or count calories.
 
Here are some easy points to remember on deloading.
* When in doubt, do the deload. Don’t be in such a rush to stall out.
• Do SOMETHING during the deload week, don’t just take it off. Life has a funny way of giving you “natural” deloads so take those when they come. This means holidays in which you miss a week of training, vacations, finals week, birth of a baby, sickness, etc.
• You can increase the conditioning provided it at the beginning of the week – but please don’t overdo it. You can’t deload the lifting and increase the conditioning to such a degree that it nullifies the point of the deload.
• If you train 4 days/week, you can cut the training down on the deload week to two times per week. Do the squat/ bench in one session and the deadlift/press on the other.
• To remain on schedule (i.e. the power of habit), go to the gym at the normal time and go the normal amount of days you usually train. So even if you coalesce 4 days of lifting in 2 days, go to the gym the other 2 days and do a thorough stretching/rolling/mobility session. And now the obligatory Slayer reference (paraphrased) – “Transforming four days to two/Learn the sacred words of praise!”
• In reference to the above a training week would be:
Monday – Squat/Bench
Tuesday – Parisi Warm-up
Thursday – Deadlift/Press
Friday – Parisi Warm-up
• I don’t recommend doing dynamic barbell training as a substitute for deloading.

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:36:54 (permalink)
Ox
Looking forward to seeing your progress this year mate, a promising start.




so am i ox! :)
thank you

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:47:02 (permalink)
08/01/2015
 
300g protein
141g carbs
126 fat
2627 kcal 
 
another good days eating.
 
Did some bulk cooking, details to follow.
 
Also made some salmon sushi this evening for dinner. i'm getting quite good at it. Also some lovely smoked mackerel
 

 

 
 
 
 
 

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 01:57:11 (permalink)
More bulk cooking done, freezer filling up nicely.
 
Going to start jotting down these recipes, all worked out and weighed!
 
 
Maple Pulled chicken (with rice and veg)
 
2kgs skinlesss chicken thighs
1 tsp garlic granules
1 tsp smoked paprika
1 tsp jamaican jerk seasoning
1 tsp dried mint
1 fresh red chili split length ways
a few shakes soy sauce
 
mix spices into chicken, arranged on single layer of your pot, cover with 450ml water. Place a sheet of foil so it sits ontop of chicken and cook on low for 4 hours. would do very well in a slow cooker too. When cooked and just about holding together, take out of liquid and let cool slightly before puling part (the meat will fall off the bone) ... 
 
skim the liquid, then add
 
1 tbs tomato sauce
1 tbs brown sauce
2 tbs tobasco
2 tbs Go Nutrition zero cal Maple syrup
 
reduce sauce slightly then mix with pulled chicken.
 
400g long grain rice
1kg mixed vegetable
 
both cooked to directions.
 
makes 8 portions. 
 
Per portion
 
54g protein
54g carbs
25g fat
667kcal
 

 

 

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 02:08:16 (permalink)
SUC begins this weekend! 3 months of hard graft here we come!

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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 09:53:56 (permalink)
food looks awesome. Very impressed with your diligence. Keep on this way and I am sure you will make epic progress this year.

Best of luck in the suc.
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Re: Animal's Journal - Consistency, 531 & Sorting My Head Out! 2015/01/09 12:14:02 (permalink)
*animal*
 
• I don’t recommend doing dynamic barbell training as a substitute for deloading.




Bugger... That's what I was intending to do haha. To be fair, if I stick to the suggested deload weights and focus on speed, power and form, that's got to have some benefit.
 
P.S all that food looks sensational. Great work on the food prep mate.

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