Monday/Tuesday

Yesterday I did a shitload of BTN's with the fat bar working up to 90 kg for 1. Theyll be back in no time.

Did chins and shrugs also then went out to town with some mates.

Bed at 4 up at 11. Wrote a bunch of cover letters to different pharmaceutical companies then trained Bench Dynamic with 80 kg for a bunch of sets varying my grip.

Band Plated bench press- 5 sets of 1-10 ...fucking hard stuff! Never did these before.

Incline Press 3 sets of 5-8 with 70 kg

Tricep isolation.

Sunday

Almost at that milestone. I took some active rest this week having only squatting from the bottom position on wednesday. I squatted 200 kg to the parallel bench. Solid. Followed that shit up with 180 kg x 5. Face nearly exploded.

Did a bunch of sets with 160 x3

Deadlift fast singles with bands wrapped around my feet.

Saturday

My gym was closed for some strange reason on Saturday so we hit the shitty monkstown gym.
It has one barbell and a stand, not a rack.

We went high volume on Standing military/push when it got hard. I was still in bits from drinking but it went well nonetheless.

12 sets of triples on military working up to 70 kg.

Flat pressed the 40s and had an outburst at a lad who got in the way of me pressing. Scared the shit out of him lol pretty mean because he was possibly retarded. Still though, I got 3 sets of 5 out of the 40 kg dumbells and wrist was too weak to press the 47.5's.

Lots of weighted chins etc.

Thursday post.

Definitely going to Calgary for final year project now. Hopefully ill get to work on heterocyclic chemistry for my project. Tough week in college but got some good training done. Bottom position squats were very difficult. I did a bunch of doubles/singles with 140 kg. Its clear to see where my weakness is during this lift. Got to train BTNs as well. Im still ok strength wise on them but the wrist gives out. A few sets of 85 kg and a bunch with 80 will have to do for the moment. Crucial call on the giant cheat meal two nights ago. Thought i was going to wither away.

Last night I did a bunch of heavy farmers walks and then got hammered.

Fucking fail of a night. Brutal stuff.

3 DoubleCheese, nuggets, sundae, blackberry pie, half a box of crunchy nut cornflakes, and a tub of ben and jerrys, helping me on the glorious quest to shred :-).

Tuesday training

Squat- from bottom position
8 sets of 3

Farmers walks
4 sets up and down

Weighted pull ups.

Abs.

Monday 20/2/12

Managed to get through my spectroscopy write up. Shit had me worried!

I got some conditioning in after studying all day, yesterday.
Trap bar carries (focusing on speed)
Skipping
Varied grip chins.

Basically supersetted these till i thought enough was enough...

Diet still going strong, leaning out nicely but looking pretty flat.

Gonna hit up some speed bench now with bands 5 x 3
-Fat bar push press 4 x 8
-Flat dumbell press 4 x 8
Tricep pushdowns + fat bar bent over rows.

200 attempt time

Molecular spectroscopy work done for the day:-)

Now im gonna give 200 a go.

Wanna shred off another 3 kg but heres where am at now.






* Unfortunately I missed my attempt tonight. Legs were like jelly at the bottom of 185 and stiff enough during the warm up. Im not a chinese freak after all...


1 heavy 1 light squat session this week followed by 5 day break with some speed work on deads etc and then ill try to get 192.5 kg at least!


On a side note i got my hands on some coconut butter tonight and chlorella tablets seeing as my noble gym proprietor doesnt want to run a wholesale superfoods company anymore.
My chicken and fried serano ham is tasting pretty fuckin good with this coconut oil. Think ill keep it in there.


Something I did not know about chlorella:
The plant's photosynthetic efficiency allows it to yield more protein per unit area than any other plant—one scientist predicted 10,000 tons of protein a year could be produced with just 20 workers staffing a one-thousand-acre (4-square kilometer) Chlorella farm. However, they ran into some unforeseen practical scenarios, one of which was the need for carbonated water during the growth phase, and, seeing as celluose is undigestible, there was a requirement for mechanical breakdown of the cell walls prior to release as a viable food source.


Well I have some and its about 45% protein (20% fat ,20% carb, 5% fibre, and 10% vits and minerals) by weight Assuming my chlorella was grown in good conditions i should be getting good bang for my buck in the polyunsaturates dept. "Chlorella minutissima has yielded EPA at 39.9% of total lipids." It is also a great heavy metal scavenger. I wonder how efficiently it interferes with the supplementation of glucose disposal agents like vanadyl sulfate and chromium polynicotinate then?

Well according to Ul'berg et al. Chlorella has a high capacity for vanadium biosorption (400-500 mg/g dry matter) and that this capacity can be improved by proper adaptation. This process could actually be used for purification of wastewaters. This is only the case however for for the free Vanadium (5+) ion. Vanadyl Sulfate has vanadium in its 4th oxidation state so this must mean you can supplement both at the same time.

When it comes to chromium I thought it was interesting that although Chlorella species are great with the adsorption of Cr(3+) ions in aqueous solution  Desorption studies showed that 98% of the adsorbed Cr(III) could be desorbed with 0.1 mol/L HNO3, while other desorbing agents were less effective in the order: EDTA > H2SO4 > CH3COOH > HCl. Again, this merely entails a decrease in efficiency so you should be fine to supplement Chromium(3+) polynicotinate or Cr(3+)picolinate with chlorella tablets.

Assuming my chlorella was grown in good conditions i should be getting good bang for my buck in the polyunsaturates dept. "Chlorella minutissima has yielded EPA at 39.9% of total lipids."

Yep Im bored and not on the piss tonight in case you were wondering. I dont have any readers yet. No one was wondering. Im in fact talking to myself here. Should probably get some mates or something.




http://en.wikipedia.org/wiki/Chlorella

 Chemical interactions during sorption of metals by microorganism cell: Ul'berg, Z. R.; Marochko, L. G.; Savkin, A. G.; Pertsov, N. V.

  Biosorption characteristics of unicellular green alga Chlorella sorokiniana immobilized in loofa sponge for removal of Cr(III)

By: Akhtar, Nasreen; Iqbal, Muhammad; Zafar, Saeed Iqbal; Iqbal, Javed

Friday 17th Feb

LAst night I managed to get my lab report done on time to go to the gym.

Jump Squats 5 x 3 worked up to 90 kg

Speed deadlifts 6 sets of 3 with 150

Farmers walks 4 sets with 170 kg.

Tricep pushdowns etc to get some sort of swole on.

This evening went very well. Wrapped up the wrist and got in 8 sets of 3 + 1 set of 7 with around 80 kg fat bar btns.

60 kg x 18 on incline
80 kg x 9
90 kg x 1
75 kg for some sets

Shrugs. Lots.

Off day

Thought id get to train tonight but instead worked at chemistry from 10 this morn till 9.30 tonight.
Quantum Chemistry Lab Write up almost defeated me.

Tomorrow will be more squatting and abs i guess. Still waiting for this wrist to fully heal up.

220 dead stop squat

Worked the squat from just above parallel there for 3 sets of 1 with 220 kg...very happy.

210 x5x2

Jump squats were used as a warm up
-60 x5
60 x 5
70 x 5
80 x 5
80x 5

Shrugs: worked up to 180 for some sets but my wrist was a bit sore doing that.

Major PIss up

WEll two nights ago i hit some squats followed by an impromtu McDonalds. Gym owner spent 44 quid on an order lol. Couldnt be missed.

Bic mac meal + coke. 2 double cheese. Sundae + blacberry pie. Awesome stuff.

Last night i favoured going out on the pull over quantum chemistry report which is understandable. WAs going to go sober. Taht didnt work out as planned. CAme home at 6.30 this morning and hit up some farmers walks and speed deads this evening.

WRist not fucked. Back training.

Ligament not torn so im back training. Wrist feels raw today but it will be fine. Did not train yesterday.

Off training now. Gonna do some max effort squats + abs.

Tuesday night jump squats + reinjured

Wrist is swolen and sore this morning after following up 5 sets of jump squats with powercleans. 

My wrist sounded like a tennis string breaking loose.

A bunch of sets with 320+ on the leg press.

Big carb up.

Essential

http://www.bbcgoodfood.com/recipes/4021/easiest-ever-paella

Wanted to make paella for a while now. Will have it on Saturday.

Monday Training at Uni

Today I thought id meander on to the college gym where i was likely to be the strongest there lol.

There are like 3 barbells in teh place but lots of fucking cardio machines. I took a rack off a lad who was 1/8th squatting 120 kg. Looked like he was trying to present himself like a gay monkey.

Stacked up the plates id be using for deadlifts...8 plates is pretty much the entire inventory of that shit den.
there was something a miss from the atmosphere however, but this was of course to fall into place.
Got a warning for hitting the plates down after each rep. I wasnt slamming it down or anything. In fact that was the quietest ive been in a gym in ages!

Worked my way up to 200 kg, which turned out to be too heavy for the day that was in it. did a bunch of sets with 180 and 190 for doubles, 30 second rest between sets. Moved on to snatch grip thereafter. Worked up to 160 for 1 on these. Happy enough considering i didnt have my belt.

The left hadn is back in business. Worked up to 40 kg for 2 overhead push press.

My back is absolutely fucked today. I winced putting my socks on, and try to get up as little as possible.

Diet is going strong enough this week. Low carb of course.

Monday went as follows:

1)3 eggs 1 egg white + 1 scoop protein + 5 gr leucine + vitd/calcium supp. Liter of tea. pot of coffee.
2)protein shake 3 scoops + a bit of peanut butter
3) chicken legs from the grocery + espresso...kind of icky
4) chicken
5) chicken

Front Squats, Shrugs and ensuing Binge.

That Binge kind of cam out of nowhere last night. I usually can just go straight home after going into town. I was pretty much sober last night but that didnt stop me from attacking mcdonalds, hilariously robbing a tim hortons donut and going home to eat a bit more sugar. Now this would have been a fine meal had i not a tremendous amount of macaroni and cheese and brownie biscuits etc before going out.

Yesterday was spent on Inorganic Lab reports and Organic Chemistry mechanism practice so it was so fucking fun actually going out with no work to worry about today.

Last nights training was beast.

20 x 1 in the olympic weight room: Front Squats
3 sets of 5 with 220kg: Shrugs
a bunch of sets with 180 kg...

Hammer curls as my left wrist was up for it.

Chins.

Went home.

Stuffed face.

Friday 3/2/2012

Today I had 50 gr protein+5 gr leucine (banoffee flavour kinetica) + tablespoon peanut butter for breakfast with a mug of coffee and a good liter of apple and cinnamon tea.

Ate some horrible deli chicken which i could just about stomach at around 2. Didnt eat again till 6 as i was busy in college. Had rocket salad + that same horrible chicken and 50 gr of protein with 5 gr leucine with natural peanut butter.

Found out how to make my own peanut. The recipe can be found here: http://thehappyrawkitchen.blogspot.com/2010/07/making-raw-nut-butter.html so must go to the market and buy lots of cashews + peanuts. Make it cheaper hopefully.


Ill go train some dumbell jerks and give the barbell clean a shot with some bent over rows thrown in for good measure.

2 steak burgers + a can of tuna should see the diet day through.

4

*this should come before the previous post.




No carb again now till wednesday evening.

200 kg deadlift starting point 

Unfortunate 210 miss twice followed by a 10 second grinder on 200 kg. Slowest pull ever. Dont know what to think about that strength decrease. First day back conventional pulling and empty stomach basically...

Well at least i didnt let it drop

10 sets of 1 with 150 after i got rid of the back pain.

some fat bar pressing.

Jump Squats+ Partials

Ok so today was good:

I started with Jump squats and worked up to 105 for 2. Worked the full range of motion here.

Followed this up with squat partials from the 7th pin. Worked up to a few sets of 260 kg x1 and missed 280 kg after a fight.

Did high rep abs and some skipping.

Thought id have 100 gr carbs pwo in the form of cornflakes, a bit of pineapple, and 2 slices of cinnamon bread.

Copy paste from Word done now.

Wednesday 1/02/12

I can press again! got up to the 40's for 2 on incline and did many sets hovering between 34's-38's

Chins.Swingers. Lots

Overhead fat bar pressing (4 sets of 5-8)+ tricep pushdowns

Wasnt feeling great yesterday so enjoyed the carb up at night time. I had raisin and cinnamon bread, cornflakes, some brownie cookies and some Pasta.

Bigger Carb up on Saturday night. Dont see a reason to diet too hard too soon, especially when im at my target weight.

Nice shoulder of vodka + medium pizza, etc post workout + 9 hours sleep 4-1. Not bad.

Yesterday I thought id squat again. Worked up to 190 for 2 to the bench by accident. Two of the plates were 25's.

-140 x 3
-140 x 3
-140 x 3

toes in belt off
100 x 10
100 x 10

a few sets of chins in between squatting then,
2 sets of 20 alternating swinging chins.
8 reps wide grip before i couldnt do anymore.

Shrugs- couldnt go heavy today.

Tried some light over head pressing without wrist wraps.

Day 3

Weighed myself properly there after training.

75.3 kg*

Ive never really had a reason to properly glycogen deplete in a long time anyway so this weigh in came as quite a surprise. Think the conversion is 3/4 gr water per 1 gr glucose so that works out at 1.4 kg of glycogen weight that ive lost, assuming a 350 gr glucose average saturation point ...that estimation was from something i read a good while ago.

Still going strong...had 40 mins before the gym closed, as i left my bike there last night so had to walk.

Worked up to 115 kg in the quiet olympic weightlifting room (no belt). Was slow because of yesterdays rack dead session.  Wanted to try pressing again but wrist is too sore.

Did 12 sets between 1-3 and cycled home.

Day 2

Another rack deadlift session completed today. Kept the volume high as usual. 6 working sets of 3 and one set of 5 with 220 from the second pin. Last weeks 1rm tester was 250 from the same height. Followed that up with lots of chins and one arm dumbell push press sets. I worked up to a P.R double with 46 kg for 2 sets.

Wrist is still at me so pressing with my left hand can be a problem. I shouldnt be too sore for Front squat training tomorrow seeing as I train the Rack deadlift so often.
Had a good bit of high G.I carbs last night and found it quite handy to have no carbs today. Boozing is a must this saturday. 

IPO prep week 1.

A diet clean up was due approaching Christmas, regardless of season, and I am entering the IPO powerlifting comp in limerick to keep the the focus steady over the next while. The competition is at the end of March and a few lads I know are heading down to hit some big P.R's/ records.

I hope to reach 75 kg within the next 4-5 weeks and train for a 200 kg + squat in March.

Cues have been taken from the Chaos and Pain Blog, with regards Diet style and general training motivation. 

This week marks the first proper week of dieting, and i intend to keep it as follows:

Sunday- Thursday evening: ultra low carb, high protein, high fat (saturated and otherwise); with one protein shake and leucine post workout.

Thursday evening: Post training 2 carb meals hitting 300 gr in total from milk, rice krispies, a can of monster + pasta.

Friday: Again post training Ill have 150 gr carbs, this time from fruit, vegetables, and cleaner non wheat low fat carb sources.

Saturday: I see no reason not to have a 1-2 hour cheat meal depending on mood. Cheat meal is generally mcdonalds/eddie rockets/ or some baked goods. I generally crave baked shit later on in a diet.

Training:

3 days a week squatting minimum + partials thrown in on one of the days. 

2 days max effort, 1 day squat conditioning.

Farmers walks twice a week.

One arm dumbell jerks + wrist rehab with dumbells on active rest days + abs and other shit.

2 days dedicated to  rack deadlifts + shrugs: Max effort from the second pin.

Ive been attempting 1 arm deadlifts for my left side only, to bring my left lat up to par with my right.

Chins are thrown in consistently, both high rep and heavy. Currently doing sets with 35 kg.

Thats about it. I bought new Inzer wraps and should be able to barbell bench soon.
Cleans, Curls and BTN push presses have been sorely missed. Definitely need more arms and shoulder swole. You can never have enough of the latter!