Thanks guys.

Hadn't done dips that fresh for some time and felt a hell of a lot stronger today. There was probably a little more there as well, all reps just below parallel.

Need to get one of KP's belts methinks...time to join in the fun

everyone seems to dip massive except for me!!!...i mean, good work bud!

Karlos wrote:everyone seems to dip massive except for me!!!...i mean, good work bud!

Same Karlos, I can't even do bodyweight dips - they hurt my elboes.

Beastly dips Ollie.

Thanks guys

Forearms used to really suffer but I've not had any trouble for ages now (touch wood)

I may have to start working on building up because my pussy 10kg girondas are looking increasingly pathetic

ollie wrote:Thanks guys

Forearms used to really suffer but I've not had any trouble for ages now (touch wood)

I love dips - except they're killing my wrists...

Karlos wrote:I may have to start working on building up because my pussy 10kg girondas are looking increasingly pathetic

Gironda's are way harder mate!

Tuesday 12 August - Legs

Notes:

Squatting strength was down a bit this morning unfortunately, although I feel as though my form has improved again over the last couple of weeks. All the reps were nice and controlled on the descent, with a slight pause in the hole (no bouncing) and driven out. Power out of the hole was fine, but I had a bit of a sticking point just passed parallel. Strange... I felt perfectly fresh as well.

RDLs suffered because I definitely overdid it on those deads on Friday! Still haven't recovered - I did this before Glastonbury as well and it took a good 7-10 days before I felt better, so kept them light. I'm sure it was that 3rd rep at 220kg because it was so slow. Need to know when enough's enough!

I also need to stop eating so damn much! No idea why but my appetite is insatiable at the moment!

Movements:

ATG squat (90s rest):
60kg x 10 / 100kg x 10 / 120kg x 6 / 130kg x 5 / 140kg x 4 / 140kg x 3 / 150kg x 2 / 120kg x 6 / 100kg x 10 / 60kg x 20

RDL(4s reps, 90s rest):
100kg x 10 / 100kg x 10 / 100kg x 10 / 100kg x 10 / 100kg x 10 / 100kg x 10

Standing machine calf raise(stalled reps, 90s rest):
L15 x 20 / L15 x 20 / L16 x 18 / L16 x 18 / L16 x 16

PWO cardio: 30 minutes x-trainer @ 140bpm - 150bpm

upright wrote:

ollie wrote:Thanks guys

Forearms used to really suffer but I've not had any trouble for ages now (touch wood)

I love dips - except they're killing my wrists...

Tried wraps mate? Extremesupps do sweet APT ones for 12 quid and dont charge postage.

I'd decrease the weight and do slower negatives.

I had the same problem before when dipping 60kg but since I slowed the negative and worked back up I've had no wrist or elbow issues.

Marks1972 wrote:

upright wrote:

ollie wrote:Thanks guys

Forearms used to really suffer but I've not had any trouble for ages now (touch wood)

I love dips - except they're killing my wrists...

Tried wraps mate? Extremesupps do sweet APT ones for 12 quid and dont charge postage.

I agree, wrist wraps would probably help - I love Inzer Z

Wednesday 13 August - Cardio

Notes:

NIce bit of cardio to start the day today, although I could do with a nap for a couple of hours. Really don't want to be in work today... sod all to do, just killing time. Thank you ESN

Movements:

Cross trainer:
30 minutes @ 140-150bpm

Treadmill:
Intervals: 5 x 1 minute @ 18kph, 90 second rests @ 10kph, 5 minute cool down

Finished off with some stretching

Bugger all to do at work so thought I'd show you roughly what my diet looks like now that I'm roughly maintaining

This is when I train in the evenings (which is seldom, but thought it's what most of you would be interested in seeing) - actually training with Ed (Spit) tonight...should be good!

Throughout the day
3-5 cups of green tea, plenty of water

On waking
30g WPC
5g OAKG
2g fish oil
Going to add some ALCAR here soon...

7:00
5 egg whites + 3 yolks (omelette) with spinach and mushrooms
40g oats as porridge with 100ml milk + water, cinnamon
2g fish oil
Multivit

10:00
150g chicken, raw broccoli, tomato, beetroot
20g mixed nuts
2g fish oil

13:00
175g steak mince, 1/2 can chopped tomatoes, lots of veg
2g fish oil

Sometimes snack on a few more nuts after lunch...

16:00
4 oatcakes + 20g peanut butter
30g MPC + 1tsp cinnamon
2g fish oil

Pre WO
25g WPC
Caffeine
5g leucine
2g fish oil
ALCAR to be added shortly...

Peri WO
15g BCAA
10g EAA

PWO
40g WPC + 30g WMS [May alter this to BSD regenerate when it's released as I like the sound of the ingredients]
5g creapure
5g OAKG
5g leucine

20:00
Usually rump steak
Lots of cruciferous veg
2g fish oil

Usually some mixed berries + 200g ish of yeo valley yoghurt for dessert

1 hour before bed I'll have some ZMA, then:

Pre bed:
35g MPC
100ml skimmed milk
1 tsp cinnamon

And that pretty much does me. Sometimes I'll have a couple of squares of G&B 85% if I feel like it in the evening as well, and the odd treat here and there...but I'm not straying too far from this in terms of what I eat. Quantity sometimes varies.

I want to add a few more supplements but will wait until I've gone to London before I get cracking on those.

This is about 3000kCal if you were wondering.

Not a million miles from what I do but with more meat and slightly less powder.

I think optimally I'd have more meat but consumption at work plays a bit of a factor.

Just wondering what other supps to add really - they've got to give a high bank for buck as I've been questioning the value of certain things recently.

You've got the basics covered really.

There's others I would include but wait until the Pre Workout Blend is released as some will be present.

If you plan you include ALCAR then perhaps GTE and Na-RALA may be worth a look. I'm also tempted by Krill Oil, CQ10 and Resveratrol but I think Krill Oil would be my priority right now with Na-RALA.

Yeah, I'm thinking Na-RALA would be a good addition. I'd like to use krill oil but it's damn expensive and I'm not sure what it offers above fish oil, apart from being a cleaner omega 3 source?

ollie wrote:Yeah, I'm thinking Na-RALA would be a good addition. I'd like to use krill oil but it's damn expensive and I'm not sure what it offers above fish oil, apart from being a cleaner omega 3 source?

I'm seeing a few athletes using both Fish Oils and Krill Oil so must be something in it.

Alex wrote:

ollie wrote:Yeah, I'm thinking Na-RALA would be a good addition. I'd like to use krill oil but it's damn expensive and I'm not sure what it offers above fish oil, apart from being a cleaner omega 3 source?

I'm seeing a few athletes using both Fish Oils and Krill Oil so must be something in it.

Hmm...just done some reading up and there are some benefits over fish oil:

- fish oils contain omega 3 in the form of triglycerides, whereas krill oil's omega 3 is contained within phospholipids (this underlies the superior bioavailability of krill oil)
- daily doses of 1-3g of krill oil have been shown to be more effective than 3g of fish oil in the management of hyperlipidemia

BUT

- krill oil is unrefined and actual contains MORE toxins than purified fish oil!

Not really sure that it's worth the extra cost? I'll post this in the diet section for discussion...

Thursday 14 August - Chest/Back

Notes:

Bit of a disjointed session yesterday...trained with Ed (Spit) on here and didn't really go in with a solid plan so just ended up improvising. I didn't write it all down so this is from memory...

Back still wasn't completely recovered from the beasting I gave it last week so I decided to call it a day at 230x3 on the rack pulls. Rest of the session was OK although chest strength was nowhere to be seen

Feel as though I've lost my way a bit this week. Think I need a change of routine and I need to drop a little fat again. My appetite's been huge recently and although that's been my planned diet above I've typically eaten more than that...all clean but quantities have been massive...

Should be easy to lean up but I need to put my mind to it for a month or so...

Movements (60s rest times):

Rack pull:
100kg x 10 / 180kg x 10 / 210kg x 5 / 230kg x 3

Incline bench press / dumbbell press:
80kg x 10 / 90kg x 7 / 38kg (each side) x 8 / 40kg x (each side) x 6

Bent over row:
100kg x 10 / 110kg x 8 / 110kg x 8 / 115kg x 7

Decline bench press:
80kg x 12 / 90kg x 9 / 95kg x 6 / 100kg x 5

PWO cardio: 7 minutes x-trainer @ 140-150bpm

Shit session!

I'm sure it'll come good mate and not a bad session really.

Think I'm down for a crap one later. Had a late night, although didn't drink but feel really drained, a bit pukey sick, kinda hungry not really in the mood to eat anything. Figured i'm just generally tired as sleep hasn't been amazing through the week.

Doesn't look shit to me mate

cheers guys...felt rubbish. I think it's down to my eating this week, I haven't been very disciplined.

Trained arms today and had a pretty good session but I'm going to start a new journal on Monday to signify a fresh start. I'm not going to do the 3 on/1 off pattern I suggested (knee jerk reaction again) - I've not quite decided on the exact split yet but it's not going to be too unconventional

Agree with Richard dont look to shabby at all.