Decided to make a new public journal in an attempt to keep up with Marks, Rab, and Pingu in the blatant journal whoring league

Just finished a recovery / holiday / deload period which covered 3 weeks. My quad appears to be fixed and I'm back in the game.

Will be training 2x per week at the gym in this period plus some sprinting and other bits and bobs on other days once I gather the necessary equipment for the job.

Diet wise I'm alkaline orientated, with fish as the primary protein source and the usual healthy fats. The intention is to keep grains and land based animals to a minimum. Protein powder will only be used PWO.

Rough macros are 100g fish / veg protein + 50g aminos, 100-125g healthy fats, 150 - 250g carbs ( activity dependent). Aminos are obviously higher on workout days. This might not seem a lot but my body is maintaining very comfortably at these levels whilst leaning out very slowly. I'm happy with my weight but want to be leaner and I'm content for this to happen slowly.

Other supplements being used permanently are greens, reds, Ribose, Zinc and Magnesium. Those being cycled or used on a adhoc basis are Holy Basil, Ashwagandha, focus dirt, Coleus, GTE, GSE, bioflavinoids, vitamins, NAC, Taurine. Some of these will not be replace once current stock is gone.

Workout nutrition is 12g EAA, 5g Taurine, 5g Ribose, some reds pre and 12g EAA, 10g glutamine, 10g glycine, 1g mag, 5g ribose, some reds post. Followed about 1 hour later by a scoop of mixed protein powder.

Shall post a typical days diet sometime soon.

Yesterdays workout was as follows;

A1: 1 power clean > 5 power jerks - 3x50
A2: Snatch balance - 3x8x25

B1: Squat Clean > Power Jerk - 3x3x60
B2: Shoulder dislocations - 3x8x light bar

C1: 1 squat clean > 3 atg front squats - 3x70
C2: light bar rotations around head - 3x6xeach way

D1: Back squats - 3x3x100
D2: one arm standing rows - 3x10xL12 each way

E1: RDL - 3x3x110
E2 : Inc DB press - 10,10,8 x 30's

Then a fuckton of stretching.

Clean and jerks were really fast and powerful. Back squats were nice and fast which was pleasing given what had already been done. All in all a pleasing return to full action

Are you using Amino's at any other time or simply workout?

I'd agree with your findings on the lower protein intake as I've experienced similar findings although my intake is still a bit higher than yours but my % drop in protein intake may well be similar.

Alex wrote:Are you using Amino's at any other time or simply workout?

I'd agree with your findings on the lower protein intake as I've experienced similar findings although my intake is still a bit higher than yours but my % drop in protein intake may well be similar.

I've probably halved my intake

Yes I'm using about 50g every day. 20 - 25 glutamine, the rest EAA. WO aminos are in addition to that although I probably take less EAA at other times on WO days.

Hehehe...don't know what you mean Cleaver!

Love that session.

good luck cleaver. Looks like you have pretty good diet going on there, will definetly pay fof i reckon.

Cheers guys. May is going to be an awkward month due to TU commitments which means training will be on strange days with no fixed pattern.

Really need to sort out some emergency equipment for getting by at home and whilst away on business etc.

cleaver wrote:Cheers guys. May is going to be an awkward month due to TU commitments which means training will be on strange days with no fixed pattern.

Really need to sort out some emergency equipment for getting by at home and whilst away on business etc.

I want the same thing for summer mate. All i need is a barbell, some plates and a wee bit of scaffold for chins. Thats enough for me to get by out the back during "summer" when its too nice to train in a gym and you cant be arsed.

Rab wrote:

cleaver wrote:Cheers guys. May is going to be an awkward month due to TU commitments which means training will be on strange days with no fixed pattern.

Really need to sort out some emergency equipment for getting by at home and whilst away on business etc.

I want the same thing for summer mate. All i need is a barbell, some plates and a wee bit of scaffold for chins. Thats enough for me to get by out the back during "summer" when its too nice to train in a gym and you cant be arsed.

Dumbells, a broomstick, and bands would do it for me. I have a pishy set of dumbells which might suffice with a few extra plates. Bands would be good as you can pack the cnuts for when away with work etc.

Get a portable chinning bar which you can fix up in hotel rooms etc.

Michael Hutchence got this wrong though, so be careful!

simon m wrote:Get a portable chinning bar which you can fix up in hotel rooms etc.

Michael Hutchence got this wrong though, so be careful!

He got it wrong because he needed two hands to hold his mahussive nob and forgot about the belt around his neck taking the full weight.

Decent session today with a unilateral focus. The working sets were;

A1: Alternating forward lunge - 3x16x50
A2: DB pull ins - 3x16x12.5

B1: Alternating backwards lunge - 3x16x50
B2: Bent press - 3x8x12.5 each way

C1: Alternating lateral step ups - 3x16x50
C2: One arm standing row - 3x8xL13 each way
C3: One arm incline DB fly - 3x8x14 each way

D1: CG push up - 14, 11
D2: push up bridge with T rotation - 2x8x6 each way
D3: push up bridge with Y rotation - 2x8x3 each way

Then lots of stretching to finish.

Happy all round. first time doing lunges for a while and was a little rusty during the warm up sets. Once I got in my stride it was good. One arm flys were rather easy today and I could have done more reps but stuck to sets of 8. First time doing bent press so stayed very light, will move up in weight next time.

Did you find the alternating A set really hit you after a while? DB pullins absolutely hammer me.

GymBunny wrote:Did you find the alternating A set really hit you after a while? DB pullins absolutely hammer me.

For sure. A and B were both hard. They get you breathing hard and shaking like a shephard's bitch

cleaver wrote:

GymBunny wrote:Did you find the alternating A set really hit you after a while? DB pullins absolutely hammer me.

For sure. A and B were both hard. They get you breathing hard and shaking like a shephard's bitch

LMAO. Just reread it and the full impact of the Bs hit me. You masochist you! I like it

GymBunny wrote:

cleaver wrote:

GymBunny wrote:Did you find the alternating A set really hit you after a while? DB pullins absolutely hammer me.

For sure. A and B were both hard. They get you breathing hard and shaking like a shephard's bitch

LMAO. Just reread it and the full impact of the Bs hit me. You masochist you! I like it

My ass feels like it was up all night getting double teamed by Rab and Rilla

Had to rush my WO today due to needing to be at work early for a meeting Still did OK and can have no complaints.

Working sets were;

A1: Squat snatch (Starting from 2nd pull) - 3x6x30
A2: Snatch Balance - 3x8x30

B1: Squat clean > Power Jerk - 3x2x70
B2: Shoulder dislocations - 3x8x light bar

C1:Squat clean > 2 front squats - 3x75
C2: light bar around the world - 3x8 each way

D1: ATG squat - 3x3x105
D2: rack chins - 3x10

E1: Razor curls - 3x8
E2: Dips - 3x8x BW+20

Done in under an hour. Would normally take about 15-20 minutes more

Another good session today. Centre was dead today maybe exams have started or something.

Anyway the working sets were;

A1: Split Squats - 3x8x60 each way
A2: DB pullins - 3x16x15kg DB's
A3: Step ups - 3x8x55 each way
A4: Bent press - 3x8x17.5 each way

B1:Ab rollouts (tempo 5-5-5-1) - 3x5
B2: Peterson step ups = 3x8xBW+16 each way
B3: Standing gayble row - 3x8xL13 each way

C1: one arm incline fly - 3x8x15 each way
C2: CG press up - 16,11,9
C3:One arm gayble curls @ L6 - 10,8,7 each arm

1 hour and 10 minutes for that lot which I think is a decent effort. Then 20 minutes of stretching.

Had some WMS PWO in the hope of a nice day for sprinting tomorrow

15ml of MCT oil, then walked home from work, to the park.

Some short runs building up the speed to warm up properly along with other dynamic exercises and stretches.

Then;

A1: 3x3x flying 30's. Basically 15m build up, 30m flat out, 15m to stop. Walk back and repeat until set complete.
A2: Leg swings: 3x8 each leg
A3: one leg balance: 3x count to 20 each leg.

10g EAA, 10g Glutamine, some reds for PWO

strong db pullins mate, they proper kill me.

ash fletcher wrote:strong db pullins mate, they proper kill me.

Cheers. Its 8 per arm on the pullins. Just in case you think I'm doing 16 per side

I was dying by the end of the A group TBH. It was sore breathing, but good in a sexual kind of way.

Another reasonable session today. For some reason I got hit with Ab DOMS last night from Monday's roll outs. Fecking delayed all right.

Todays working sets were;

A1:Clean pull - 3x3x100
A2: Power jeck - 3x5x50 Smacked my nose on the first rep
A3: Shoulder dislocations - 3x8

B1: Squat clean > Power jerk - 3x2x70
B2: Drop push ups - 3x5

C1:Squat clean > 2 front squats - 3x77.5
C2:lateral box jumps - 3x5xeach way

D1: single leg half squats 2x20 (10 reps, then 10 second pause at bottom rep x2 each set)
D2: Back extension - 2x20xBW

E1: Trunk rotation - 2x12xL10 each way
E2:Press up circle - 20,15
E3: alt one arm one leg bridge - 2x12

Then a good stretch.

That looks and sounds painfull!

cleaver wrote:A2: Power jeck - 3x5x50 Smacked my nose on the first rep

LOL OUCH! Did you carry on trying to style it out hoping noone saw? Or wasnt it that bad? I nearly took my chin off with upright rows with the bar last week. Shit!

kp1512 wrote:

cleaver wrote:A2: Power jeck - 3x5x50 Smacked my nose on the first rep

LOL OUCH! Did you carry on trying to style it out hoping noone saw? Or wasnt it that bad? I nearly took my chin off with upright rows with the bar last week. Shit!

It hit the soft tissue full on but just at the tip. If it had been full on It would have been a hospital job because the bar was moving fast.

I kept going, only a little blood, and nobody seen it. Well at least no one was laughing

Bison wrote:That looks and sounds painfull!

The session, or the comedy attempt at nose breaking?