Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tom

    Tom Well-Known Member

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    15/5/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 50g ham, tomato sauce
    • 11:45AM: 240g chicken breast, 225g cooked basmati rice, honey soy & garlic sauce, broccoli, carrot, cauliflower
    • 2:00PM: 1x granny smith apple
    • 2:30PM: 1 scoop Amped-AF
    • 5:30PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce, 10g parmesan cheese
    • 8:00PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 25g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 3139
    Protein: 227g
    Carbs: 341g
    Fat: 92g


    Workout

    Energy Level: Medium
    Routine: Push

    Duration: 1 hr 30 mins
    • BB Flat Bench Press: 15x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x102.5kg, 3x105kg, 3x105kg, 3x105kg
    • Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x45kg, 6x45kg, 6x45kg, 6x45kg
    • Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg
    • DB Alternating Front Raise: 8x12kg, 8x14kg, 8x14kg, 8x14kg

    Summary

    Like I said in my previous post, had a really shit sleep last night. Felt like it took me hours to get to sleep and had to get up at 5AM for work, I reckon I got about 4-5 hours sleep all up. Felt pretty shit house today but pre workout got me going a bit, definitely not as much as usual though haha. BB flat bench was pretty good, decided it's time to get the weight up again. Can't just keep doing 100kg sets every week when before I hurt my wrist I was doing sets of 3 with 105kg. 100kg felt pretty solid, 102.5kg felt a little heavier than I thought it would so I was a bit worried going into the 105kg sets but they weren't too bad. Right bicep pain is still a problem, although I didn't really notice it until later in the heavy sets which I guess is a good thing. But the fact it's still happening isn't good.

    Did some seated shoulder press next, my lower back was a bit sore after the flat bench. Think it was a bit because of yesterday's squatting plus a few of the heavier sets I was lowering the weight a bit too low which didn't feel too good on the lower back, probably should of done some foam rolling before to stretch it out a bit. Would usually do some 5 rep OHP and the next week do the opposite, 3 rep OHP and 5 rep flat bench. Will probably still stick to this setup, was thinking maybe I could do 3 rep flat bench/OHP then do a variation like machine shoulder press for shoulders and then like DB flat bench or even BB incline for 6 rep chest. Anyway machine shoulder press was pretty solid, not the heaviest I've done but might of even been able to do a little heavier today so it's feeling stronger which is the main thing - will give some heavier sets a go next week.


    Tricep pushdowns were strong, did 3 sets of that weight last week so wanted to try get 4. Was a little worried because last week I did them with back so my triceps weren't already fatigued. Sets were definitely tough, the very last rep was a bit of a grinder but I got there, might try a bit heavier next week. Machine incline bench was alright, no increase in weight and 55kg sets were actually pretty tough today - like tricep extensions the very last rep was pretty tough. Gym was packed by this stage and there was no benches free so I couldn't do DB seated side raises which was annoying, decided to do some 8 rep front raises instead. Felt pretty good, nice to mix it up. Might of been able to get 16kg sets.
     
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  3. Tom

    Tom Well-Known Member

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    15/5/18

    Morning Weight: 96.0kg

    Diet

    • 7:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 9:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 11:15AM: Sumo Salad chicken caesar wrap
    • 2:30PM: 1 scoop Amped-AF
    • 5:00PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 8:00PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 15g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 3050
    Protein: 214g
    Carbs: 291g
    Fat: 113g


    Workout

    Energy Level: Medium
    Routine: Pull

    Duration: 1 hr 10 mins
    • Machine Seated One Arm Row: 10x31kg, 8x36kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • EZ Bar Wide Grip Curl: 10x25kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • V-Bar Lat Pulldown: 8x52kg, 8x66kg, 8x66kg, 8x66kg
    • DB Alternating Hammer Curl: 8x16kg, 8x18kg, 8x18kg, 8x18kg

    Summary

    Pretty decent workout. Mixed it up and did some heavy one arm rows on the machine, didn't feel super amazing though to be honest. Might play around with the setup of the machine next time, just not feeling it in my lats as much anymore. Decided to mix up the curls as well and try some heavy EZ bar curls instead, 6x40kg was pretty tough though. First and last set were the best for sure, paused at the top of every rep for a good 2-3 seconds in these sets. The very last rep was pretty tough but happy I got the 4x6. Cable one arm flies were alright, nothing amazing. Did some V-Bar pulldowns, was going to give something different a go like neutral pulldowns with the wider attachment but didn't for some reason haha. Finished with alternating hammer curls which were decent.

    Overall an alright workout but nothing amazing. Definitely could of done more but I don't want to do too much volume on these so called "heavier" push/pull days. They're not really strength days since I'm doing 6-8 rep stuff as well which is more strength/hypertrophy. If I was going for straight strength days then I probably wouldn't be doing anything over 5 reps really. So on these days I really want to focus on quality over quantity, 2 exercises max per body part. For instance on Pull I would focus on one vertical and one horizontal back movement. I think maybe getting back into rack pulls would be a good idea which is a 3-5 rep movement like I do for bench, OHP and squats.

    Weight is consistently staying at around 96kg this week which I'm happy with. Who knows maybe I will actually get to that elusive 100kg goal I set myself a couple years a go haha. I just don't want to get there for the sake of getting there and do it by putting on a shit ton of fat! Second leg day today, if I've got the energy I might give some sumos a go!
     
  4. Tom

    Tom Well-Known Member

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    17/5/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 9:00AM: 2x slices white bread, 1x slices cheese, 25g ham, tomato sauce
    • 11:15AM: 240g chicken breast (raw weight, 100g cooked basmati rice, mixed vegetables
    • 2:30PM: 1 scoop Amped-AF
    • 4:45PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 7:30PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 15g Coles special burger sauce, 1x multivitamin, 5g Creatine

    Macros

    Calories: 2828
    Protein: 217g
    Carbs: 313g
    Fat: 76g


    Workout

    Energy Level: Medium
    Routine: Push

    Duration: 1 hr 10 mins
    • BB Incline Bench Press: 12x30kg, 10x50kg, 10x60kg, 10x70kg, 10x70kg, 10x70kg
    • BB Overhead Press: 10x20kg, 10x35kg, 10x50kg, 10x50kg, 10x50kg
    • Machine Seated Tricep Dip: 10x63kg, 10x77kg, 10x81kg, 10x86kg
    • DB Seated Side Raise: 12x10kg, 12x10kg, 12x10kg
    • Machine Seated Chest Fly: 12x59kg, 12x66kg, 12x66kg, 12x66kg
    • Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg, 12x6kg

    Summary

    Felt pretty shit and tired at the end of my shift today so decided not to do my lower day today but tomorrow instead when I have the day off after a decent night's sleep hopefully. So I decided to do a higher rep push day, meaning I am going to try and do the same for pull on Saturday. Got the day off so will have plenty of time to get to the gym.

    Workout was good, tried a thumbless grip on the first and third set of the incline bench press. Definitely noticed when not doing thumbless on the second set that I was dropping the weight a little too low on some reps, definitely helped keep my wrists straight and the reps were noticeably harder but not too bad. OHP was really tough, I figured since I've been doing 5-6 reps with 70kg that 50kg for 10 rep sets wouldn't be too hard but boy was I wrong haha. First set was really tough and I thought I wouldn't get even the second set but I somehow managed to get the 3 sets but it was pretty tough and really hit my shoulders.

    Machine tricep dips were pretty good, I really lent forward on the 86kg set and felt it a lot more - I remember reading about doing this somewhere and it just popped into my head. Side raises were pretty tough with only 10kg, probably could of done another set. Machine chest flies didn't feel that amazing, I'm pretty uncoordinated with this kind of shit and feel like my arms are never in sync if that makes sense. One arm extensions felt really good.

    Like I said this morning my weight seems to be staying around 96kg now which is good. Feel like I'm not carrying too much fat, had a pretty sick pump after my workout today. Pretty hungry at the moment so those macros might not be what I end up on, feel like I'll need something else as well haha. Fat is pretty low anyway so feel like I can have a treat of some sort!
     
  5. Tom

    Tom Well-Known Member

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    18/5/18

    Morning Weight: 95.3kg

    Diet

    • 10:00AM: 1/2 slice sourdough bread, chicken, cheese, avocado
    • 12:15PM: 1 scoop Amped-AF
    • 2:30PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce
    • 6:00PM: Pub meal - Maybe steak/mashed potatoes or chicken parmigiana..?
    • 8:30PM: 80g Bulk Nutrients Musclefood 101, 1x Chobani Greek yoghurt

    Macros (without pub meal)

    Calories: 1481
    Protein: 113g
    Carbs: 166g
    Fat: 44g


    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 20 mins
    • BB Sumo Deadlift: 10x60kg, 6x80kg, 3x100kg, 3x120kg, 3x140kg, 3x160kg, 3x160kg, 3x160kg, 5x140kg, 3x140kg, 3x140kg
    • Leg Press: 10x120kg, 8x160kg, 8x200kg, 8x240kg, 8x240kg, 8x240kg
    • DB Romanian Deadlift: 8x16kg, 8x20kg, 8x22kg, 8x24kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 8x100kg, 8x120kg, 8x120kg

    Summary

    Really good workout, really happy I decided to do this workout today. Went to RTA this morning and wasn't very hungry but split a slice of sourdough with chicken, cheese & avocado with the missus at a cafe. Felt pretty good going into the workout, was keen to do some heavy sumos. Ended up doing 3 rep stuff and went pretty heavy. Most I've done for 3 reps in the past is 140kg I believe. Did that and felt like I could go a little heavier, was thinking of going 150kg before 160kg but decided to just go straight to 160kg. First set was pretty good, second set was really tough though so I wasn't sure if I would get a 3rd but went for it and managed to push it out.

    Definitely noticed my form slipping on those last 2 sets, really tried to stay tight but felt with sumos the hardest part is getting the weight off the ground where as conventional it's more the lockout I think. One thing I need to work on is trying to really lock out my knees/legs a bit harder if that makes sense. Dropped it back to 140kg after the 160kg sets, was thinking of trying to get a couple sets of 5, got the first set but it was tough and only managed 3 on the next so did another set of 3 after that. After the heavy sets the 140kg sets felt really solid, really happy with it overall and keen to keep going with them and get stronger. It's obviously a bit weak due to not doing deadlifts week in week out for a long time, usually your deadlift would be heavier than our squat but I'm probably stronger in squats atm.

    After that I did some 8 rep leg press, didn't go too heavy though. Did them with a much lower stance than normal which really hit my quads more, when I was doing 300-400kg sets I was doing them with a really high foot stance which incorporates your hamstrings a lot more. Felt really good though but did feel my heels coming off towards the end and my right foot was even twisting outwards each rep which was annoying. DB Romanian deadlifts were good, nothing amazing though. Finished with calf raises and went a bit heavy but they felt really food with my flat shoes rather than my Nike free runs.

    Diet today will probably be under if anything, didn't get to the gym til like 12:30PM then had a post workout meal and now going to dinner at the pub for my missus grandma's birthday. So only 2 solid meals all day, not even sure if I will be able to get the 8PM musclefood and chobani in as well because I might be pretty full already. Oh well.
     
  6. Tom

    Tom Well-Known Member

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    21/5/18

    Morning Weight: 97.6kg !!!

    Diet

    • 9:30AM: 3x Baker's Delight mini cheese & bacon rolls
    • 10:45AM: 1 scoop Amped-AF
    • 1:30PM: 2x grass fed beef hamburger patties, 2x Woolworths hamburger rolls, 2x Coon light cheese slices, 20g Coles special burger sauce
    • 5:00PM: 200g beef stir fry strips, 210g cooked basmati rice, mixed vegetables, Kantong teriyaki sauce
    • 6:30PM: 1x granny smith apple
    • 8:30PM: 200g grass fed beef mince, 100g fusilli pasta, Barilla bolognese sauce, 1x Chobani Greek yoghurt
    • 11:30PM: 4x slices white toast, 2tbsp smooth peanut butter, 5g Creatine, 1x multivitamin

    Macros (without pub meal)

    Calories: 3647
    Protein: 234g
    Carbs: 426g
    Fat: 107g


    Workout

    Energy Level: High
    Routine: Push

    Duration: 1 hr 10 mins
    • BB Overhead Press: 10x20kg, 10x35kg, 8x42.5kg, 6x50kg, 3x57.5kg, 1x65kg, 3x72.5kg, 3x72.5kg, 3x72.5kg, 3x72.5kg, 3x72.5kg
    • BB Flat Bench Press: 10x40kg, 6x60kg, 3x70kg, 1x80kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x48.8kg, 6x48.8kg, 6x48.8kg

    Summary

    Really good workout today even though it was fuck all in terms of exercises but I had nowhere near as much time as usual because I had to do some meal prep this morning. Usually would of done it yesterday but had a pretty big Saturday night on the piss and even though I felt alright yesterday I just couldn't be fucked doing it haha. This workout really took me back to the days of working out in my garage, I would do these simple workouts all the time but to be fair it would only take me about 45 mins back then - but then again I wasn't doing 3 rep shit back then which requires a little more rest in between to get through the sets imo.

    OHP felt really good, the warmup/acclimation sets didn't feel the best so I was a bit worried about the heavy sets. Used my wrist wraps and belt for all sets which definitely helped, usually I would try do the first 2-3 sets with just my wrist wraps but my lower back was feeling a little tight still - think it was mainly due to being in bed for 90% of yesterday haha. Next I was thinking of doing the same thing as last week where I did a variation of OHP as my second lift but just really felt like doing some higher rep flat bench. Felt really good, wasn't sure how much weight to go for but figured since I did 3x5x100kg then 90kg for 4x6 should be fine. Sets felt really solid and the best thing was I had no bicep/forearm pain at all during or afterwards!

    Straight bar pushdowns really surprised me too, I thought they would be a lot harder doing them straight after flat bench. Did 4x6x46.5kg last week so had to go a bit heavier today and managed to push 3 surprisingly easy sets out with 48.8kg. Really happy with the workout overall, I liked just focusing on these 3 main movements and just taking my time.

    Won't get 5 workouts in this week, got a day course booked on Friday to get my MR license and it goes from 7:30AM-3:30PM and is like a good 1-1.5 hr drive to the place so probably won't have time before or after. So plan is to do a heavy pull day tomorrow, maybe the same sort of thing as today and just focus on some heavy rack pulls, bicep curls and then underhand pulldowns or something. Oh and something for rear delts. Then legs Wednesday and a full upper higher rep day on Thursday.

    Weighed in very heavy this morning, might be the first time I've weighed in over 97kg to be honest. Did have a pretty bingey day yesterday but Saturday I ate fuck all, so wasn't really expecting to be so heavy. Feels good though, felt like the extra bit of weight helped with the OHP today. Backing it up with some big macros today and hopefully for the rest of the week. Maybe I'll end up getting to 100kg after all haha.
     
  7. Tom

    Tom Well-Known Member

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    22/5/18

    Morning Weight: 95.8kg

    Diet

    • 9:30AM: 2x slices white bread, 1x large whole fried egg, 1x Coon light cheese slice, tomato sauce
    • 10:45AM: 1 scoop Amped-AF
    • 1:30PM: 200g grass fed beef mince, 100g fusilli pasta, Barilla bolognese sauce
    • 5:00PM: 200g beef stir fry strips, 210g cooked basmati rice, mixed vegetables, Kantong teriyaki sauce
    • 6:30PM: 1x granny smith apple
    • 9:00PM: TBA
    • 11:30PM: 5g Creatine, 1x multivitamin

    Macros (without 9PM meal)

    Calories: 1838
    Protein: 135g
    Carbs: 234g
    Fat: 37g


    Workout

    Energy Level: Medium
    Routine: Pull

    Duration: 1 hr 25 mins
    • BB Rack Pull: 10x60kg, 6x80kg, 5x100kg, 3x120kg, 3x140kg, 3x150kg, 3x160kg, 3x160kg, 3x160kg
    • EZ Bar Wide Grip Curl: 10x20kg, 6x30kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 6x83.6kg, 6x83.6kg, 6x83.6kg, 6x83.6kg
    • Rope Face Pull: 10x15kg, 8x21.5kg, 6x26kg, 6x26kg, 6x26kg, 6x26kg

    Summary

    Woke up feeling a bit fluey today which was a bit annoying, just my head mainly for now - runny nose, dry throat, bit of a fever etc. Was sweating a bit more than normal which was a bit annoying. Workout was pretty good, finally back into some rack pulls! Went a bit too conservative I reckon, was thinking since I haven't done them in a while then just go for 5x3x140kg but the first set was just too easy. Had to use my wrist wraps from 140kg and up but didn't add my belt til the 160kg sets. Felt like I probably could of done 5x3x160kg, maybe heavier. But like I said it was first time doing them in a while so didn't want to get too ahead of myself. Gotta remember to wear my flat shoes though or do them with just socks up, was wearing my Nike free runs today and felt a bit unstable on the heavier sets.

    Not sure why but decided to do some heavy wide grip EZ bar curls again, pretty tough again like last week but felt good. Will get back into some full size barbell curls next week and hopefully start getting a bit heavier, feels like I've been doing 40kg for a long time now. Underhand pulldowns were alright but not the best, couldn't find the usual thinner bar I usually use so the acclimation sets and first working set were used with a thicker bar which I just don't like. Managed to find a similar thinner bar and used that for the rest of the working sets but even though I went a little lighter today the sets felt pretty tough. Last 1-2 reps on the 3rd set were hard so wasn't even sure if I would get a 4th set but tried to add a little aggression and managed to get it. Finished with some 6 rep rope face pulls which felt good, think this is the best exercise to go a bit heavier on.

    Forgot to mention yesterday I only made 2 of my meals for the week, usually make a 3 lots of meals but forgot a crucial ingredient for one of them haha. Had some leftover burger patties yesterday but got nothing today so will have to get something at work, got a bunch of fat/carbs left so don't be surprised if it's KFC or McDonalds since those are the only things near my office really haha. To be fair I could of just cooked up the chicken I have in the fridge and made some sort of wraps or rolls or something but I only just thought of that, so I might do that tomorrow.

    Weight dropped back down, thought yesterday's weigh in of 97.6kg was a bit crazy haha. Obviously the binge day on Sunday is to blame for that!
     
  8. Tom

    Tom Well-Known Member

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    23/5/18

    Morning Weight: ???

    Diet

    • 10:00AM: 2x slices white bread, 1x large whole fried egg, 1x Coon light cheese slice, tomato sauce
    • 12:00PM: 1 scoop Amped-AF
    • 12:45PM: 1/3 scoop Amped-AF
    • 3:15PM: 200g grass fed beef mince, 100g fusilli pasta, Barilla bolognese sauce
    • 7:00PM: Thai food - Massaman beef, chicken pad satay noodle, oyster beef stir fry, egg fried rice

    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hr 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x150kg, 3x155kg, 3x155kg, 3x155kg, 3x155kg, 3x140kg, 3x140kg, 3x140kg, 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 8x81kg, 8x81kg, 8x81kg
    • Seated Leg Curl: 10x32kg, 8x41kg, 8x50kg, 8x54kg, 8x54kg

    Summary

    So long story short, my back is fucked once again. This was yesterday's workout. Basically I woke up fine, was literally just getting up from my computer to go and check something for my missus and that's when it happened. It didn't feel that bad when it happened, so I still went to the gym and had a really good squat workout but now today it's much worse. No doubt going to the gym and doing the workout probably made it worse, if it was a shit workout then I would be feeling pretty shit right now but it was actually really good. Nevertheless, I probably should of given it a miss and maybe I would of woke up fine today and still managed to have a good workout today but who knows, maybe I still wake up feeling like shit.

    So anyway was still feeling a bit fluey. Called in sick to work when I woke up because I felt pretty shit, but as the morning went on I was actually feeling better by the time I went to the gym. Glad I called in sick though because the squat workout took everything out of me and I was feeling like absolute shit afterwards haha. The workout was really good, squats weren't feeling that great in the warmup/acclimation sets but once I got to the heavy stuff I really got into it. My plan was 5x3x150kg, did the first set and it felt easier than I expected, not super easy but felt like I could do more. Saw last time I did sets of 3 I did 4 sets with 150kg so I was like fuck it let's give some 155kg sets a go. Was tough and some sets felt worse than others but was happy with it, feel like I'm starting to make some progress again with squats.

    Usually would just drop it down for some pause rep sets but for some reason I decided to drop it down to 140kg and do 3x3 with that, was just in the zone and wanted to do some more working sets and just try and hit some good form. Then I did some pause rep sets as well which felt really good, solid 2-3 second pause each rep maybe longer on the very last rep. Overall 10 working sets, was pretty fucked after it all and sweating like a pig because of the fluey fever. Leg extensions felt solid, 4 good sets. Leg curls weren't as great though, was hoping to get 3 sets with 54kg but second set was just really hard and didn't bother going for a third.


    So obviously a really good workout but I'm paying for it now, back is pretty fucked. I still am not sure what causes this, this is probably the 3rd time it's been this bad. There's been times when it has happened but it's nowhere near as bad as this. I'm thinking it might be a combination of not stretching after workouts, and bad posture. My job is pretty chill and I'm on my phone a lot even when I'm working and I think when I do that I'm hunched over a lot. Stretching post workout or the next day is easy, I just need to actually do it. I might look into a posture brace that I can wear while working at least, there's one on The WOD Life that looks alright and has good reviews.

    https://thewodlife.com.au/products/...qAx8BFYMC1GGbzaoiE2lFS5KP2gTeW4xoCFEIQAvD_BwE

    Anyway obviously that means that's it for the week, definitely no workout today and tomorrow I have to go and do my MR truck license course which is going to take all day. I'm praying that my back is better tomorrow morning because doing that course feeling like this is going to suck really hard.

    EDIT: Oh and I also ate fuck all yesterday so was definitely under on my macros, weighed in at like 95kg this morning zzz
     
    Last edited: May 24, 2018
  9. Tom

    Tom Well-Known Member

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    28/5/18

    Morning Weight: 95.6kg

    Workout


    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 40 mins
    • BB Flat Bench Press: 10x20kg, 6x62.5kg, 5x72.5kg, 3x82.5kg, 1x92.5kg, 3x102.5kg, 3x102.5kg, 3x102.5kg, 3x102.5kg, 3x102.5kg
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x37.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Machine Incline Bench Press: 10x35kg, 6x45kg, 3x55kg, 6x65kg, 6x65kg, 6x65kg, 6x65kg
    • Machine Seated One Arm Row: 10x31kg, 8x41kg, 8x41kg, 8x41kg
    • DB Seated Side Raise: 8x12kg, 8x16kg, 8x16kg, 8x16kg
    • Machine Seated Tricep Dip: 10x63kg, 8x77kg, 8x90kg, 8x95kg, 8x95kg

    Summary

    Decent workout, pretty happy with everything. Flat bench wasn't as solid as I hoped but did feel better. Very minor pain in my left bicep, but went away straight after bench. Happy with bicep curls, went straight to 42.5kg sets and managed to get 4 solid sets. Last set was pretty tough though, might give 45kg a go next time. Machine incline was solid. One arm rows felt better today, lowered the seat one notch so my chest was more up against the pad and felt a bit more solid. Side raises were good, after the first 16kg set I was thinking about giving 18kg a crack but didn't bother - next 2 sets were pretty tough so I'm glad I just stuck with 16kg haha. Machine tricep dips were good, pretty heavy and hard to just get the weight down into position for the first rep haha.

    Can't workout Friday so gonna do Upper/Lower/Upper/Lower then another Upper day on Saturday but this will be more of a higher rep day, 10+ stuff. So that's why I didn't go over 8 reps on anything today. Diet today has been pretty crap, basically non existent. Had no meals prepped, just did a week's worth now. Had a banana pre workout then some cheese & bacon rolls after gym/shopping. It's not 5:30PM and that's all I've even and I have to go to bed early for work tomorrow so gonna struggle to get a good amount of food in I reckon.
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Solid squats on that previous workout man, how's your back going?

    Also can I ask where are you getting your pre workouts or did you stock up earlier?
     
  11. Tom

    Tom Well-Known Member

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    Yeah feeling better now man. Getting sick of the same injury over and over, should probably get it looked at to be honest. Just not really sure if they will be able to know whats wrong when it's not injured you know.

    I just get them from my local supp shop man, literally down the road from me. The guy who owns it is really nice and he is always getting the newest stuff in so every time I run out he always has something different to try haha.

    ------------------------------

    No workout today. Ended up having to go to a job interview straight after work, was sort of late notice didn't find out about it until yesterday afternoon. Took about an hour and was just thinking so much about it afterwards that I just couldn't get my mind into the gym if that makes sense. Back into it tomorrow though and will definitely go in Saturday to make sure I get 2 upper and 2 lower days in.
     
  12. Tom

    Tom Well-Known Member

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    30/5/18

    Morning Weight: 95.9kg

    Diet

    • 6:00AM: 2x slices white bread, 1x slice cheese, 20g ham, tomato sauce
    • 8:00AM: 2x slices white bread, 1x slice cheese, 20g ham, tomato sauce
    • 11:30AM: 200g lean/regular beef mince mix, 215 cooked basmati rice, mixed vegetables, mild curry seasoning
    • 2:30PM: 1 scoop Amped-AF
    • 5:15PM: 200g lean/regular beef mince mix, 100g rigatoni pasta, Barilla bolognese sauce
    • 8:00PM: 280g chicken breast, four bean mix, burrito seasoning, 1x granny smith apple, mild chunky salsa, 1x multivitamin, 5g creatine
    Macros

    Calories: 2609
    Protein: 201g
    Carbs: 265g
    Fat: 84g


    Workout

    Energy Level: Low
    Routine: Lower

    Duration: 1 hr 10 mins
    • Seated Leg Extension: 12x45kg, 10x59kg, 10x72kg, 10x77kg, 10x77kg, 10x77kg
    • Seated Leg Curl: 12x29kg, 10x36kg, 10x45kg, 10x45kg, 10x45kg
    • Leg Press: 12x120kg, 10x160kg, 10x200kg, 10x200kg, 10x200kg
    • BB Romanian Deadlift: 10x40kg, 10x60kg, 10x70kg, 10x70kg
    • Standing Calf Raise: 12x40kg, 10x80kg, 10x80kg, 10x80kg

    Summary

    Not my day today. Had to start work a bit earlier, didn't get enough sleep so felt pretty shit at the end of work. Pre workout did sweet fuck all, well it got me to the gym at least - was not keen at all after work so started sipping on it before I even finished work just to get me buzzing a bit haha. Was meant to be a squat day today but got to the gym and every squat rack was being used, so I went on the leg extension machine thinking I'll just warmup on it with a few light sets. But once I sat down I just knew it wasn't a day for squats, was yawning already and had no focus at all. To be honest it was one of those days I was just happy I did something at all.

    In terms of the reps and weight moved it actually wasn't that bad, so the strength was there but the mind just wasn't in it. 10x77kg sets were pretty tough and considering I've been doing that for 8 rep sets last few weeks it's an improve but I guess doing them first and not after 10 sets of squats is a bit easier haha. Seated leg curls were tougher than I expected, was thinking maybe doing 45/50/50/50 but first 45kg was tough and only managed 3 sets. Leg press was alright once I got to the 200kg sets. The 120kg and 160kg sets I did them with the lower foot stance I did last week but it just didn't feel good so I switched to the higher one and was just able to go much deeper and actually think I might of been able to go a little heavier but because the 120/160kg sets didn't feel that great I just stuck with 200kg. Romanians were alright but holding onto the weight was annoying, my wrists and forearms would get sore after like 5-6 reps for some reason. Wasn't a grip issue, not really sure why it was happening. Finished with some calf raises which were bit harder than usual.

    Appetite is also pretty shit, usually post workout I'm starving and I eat something straight away but took me like 45 mins before I could eat anything today - even started feeling a little sick. Hopefully get a little hungry later and I can get that chicken in so I can hit my protein at least, usually have it with 3-4 tortillas but don't think I will be the hungry to be honest so just going to have an apple or something.

    So because I didn't squat today my plan is to hit an upper day tomorrow with heavy OHP then no workout Friday was I'm working 6AM-11PM so I'm going to squat on Saturday which should be fun. From now on I'm going to squat on Monday's every week. With my roster I have 3 Mondays off and the other week I don't start until 2:30PM, so I could even squat later in the week when I have a day off but that would be Thursday or Friday.
     
  13. Tom

    Tom Well-Known Member

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    31/5/18

    Morning Weight: ???

    Diet

    • 7:00AM: 2x slices white bread, 1x slice cheese, 20g ham, tomato sauce
    • 9:30AM: Wholemeal roll, 2x fried eggs, bacon, tomato, sauce
    • 1:00PM: 200g lean/regular beef mince mix, 215 cooked basmati rice, mixed vegetables, mild curry seasoning
    • 2:30PM: 1 scoop Amped-AF
    • 3:00PM: 1/2 scoop Amped-AF
    • 5:30PM: 200g lean/regular beef mince mix, 100g rigatoni pasta, Barilla bolognese sauce
    • 8:00PM: 280g chicken breast, four bean mix, burrito seasoning, 1x granny smith apple, mild chunky salsa, 1x multivitamin, 5g creatine
    Macros

    Calories: 2927
    Protein: 226g
    Carbs: 297g
    Fat: 105g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 50 mins
    • BB Overhead Press: 10x20kg, 8x45kg, 6x52.5kg, 3x60kg, 1x67.5kg, 3x75kg, 3x75kg, 3x75kg, 3x75kg, 3x75kg
    • Underhand Lat Pulldown: 10x52kg, 6x66kg, 3x79kg, 6x83.6kg, 6x83.6kg, 6x83.6kg, 6x83.6kg
    • Straight Bar Tricep Extension: 10x26kg, 6x35kg, 3x42kg, 6x48.8kg, 6x48.8kg, 6x48.8kg, 6x48.8kg
    • Rope Hammer Curl: 10x19kg, 8x26kg, 8x26kg, 8x26kg
    • BB Incline Bench Press: 10x35kg, 8x55kg, 8x75kg, 8x75kg, 8x75kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x6kg, 10x6kg
    • BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg

    Summary

    Big workout! Like yesterday pre workout didn't really do much, only had like 1/2 scoop left in the container after I had the 1 scoop so got to gym and just had the rest for a little extra kick, glad I did cause ended up having a really good workout. Went straight to 75kg sets on OHP, would usually do a set of 72.5kg then try and hit the other 4 sets with 75kg but I remember 72.5kg sets feeling easier than I thought last week so was hoping it'd be the same with 75kg. Sets were solid and I'm happy with it, hardest rep of each set was the first because it was from a dead stop, the rest of the reps were sort of touch and go but no leg drive or anything and they felt good. Keen to go a bit heavier now, 75kg is the max I've done for sets of 3. Would love to get just one set of 3x80kg, think I set that as a goal for this very long bulk haha.

    Only 2 upper days so had to get a heavy back movement in too, same sets/reps as last time and felt pretty solid but still struggling a little, might change it up and do some heavy V-Bar pulldowns or something. Straight bar extensions were really strong again, might have to start doing these on the bloody lat pulldown station soon cause the stations only go up to 44.5kg so I have to add extra weights to it and they are only 2.3kg each, had to add 2 for today's weight. Everything else was pretty standard, no need to go into detail!

    Appetite was better today, had one of my toasties for breakfast then guy I was working with shouted bacon and egg rolls so couldn't say no to that! Double shift tomorrow so no workout unfortunately, let's see if I actually get into the gym on Saturday for heavy squats :p
     
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  14. Tom

    Tom Well-Known Member

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    4/6/18

    Morning Weight: ???

    Diet

    • 9:00AM: 2x slices white bread, 1x large whole egg fried 1x slice cheese, tomato sauce
    • 11:30AM: 100g banana
    • 12:00PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 3:30PM: 200g Woolworths beef bulgogi, 220g cooked basmati rice, red capsicum, green capsicum, onion
    • 6:00PM: 280g chicken breast, 200g baby white potatoes, carrot, spring onion, garlic & butter mix, 1x granny smith apple
    • 8:30PM: 2x grass fed beef hamburger patties, 2x Woolworths large white rolls, 2x slices Woolworths smokey cheese, lettuce, tomato, tomato sauce, mustard
    • 9:30PM: 1x blueberry Chobani Greek yoghurt, 1x multivitamin, 5g fish oil
    Macros

    Calories: 2920
    Protein: 195g
    Carbs: 308g
    Fat: 90g


    Workout

    Energy Level: High
    Routine: Upper

    Duration: 2 hrs
    • BB Flat Bench Press: 10x20kg, 10x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x102.5kg, 3x105kg, 3x107.5kg, 3x110kg, 3x100kg (pause reps), 3x100kg (pause reps)
    • BB Bicep Curl: 10x20kg, 6x30kg, 3x37.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • BB Incline Bench Press: 10x20kg, 6x60kg, 3x70kg, 6x80kg, 6x85kg, 6x85kg, 6x85kg
    • Machine Seated One Arm Row: 8x31kg, 8x41kg, 8x46kg, 8x46kg
    • DB Seated Side Raise: 8x12kg, 8x16kg, 8x18kg, 8x18kg
    • Straight Bar Tricep Pushdown: 10x24kg, 8x33kg, 8x40kg, 8x42kg, 8x42kg

    Summary

    Great workout! Ran out of pre workout last week so went and picked up a new one, I've had Centurion Labz RAGE before but not God of Rage. Shit is top notch though, haven't been that keen for a workout in a long time haha. Got 2 fillings at the dentist this morning which was pretty shit but the pre got me going. Felt so good I smashed my flat bench, decided to pyramid up instead of just going straight to 102.5kg or 105kg sets. Last week I did 5x3x102.5kg so wanted to try and go a little heavier at least, I'm 99% sure the most I've done in terms of weight is 105kg for sets of 3 so 107.5kg and 110kg are both weight PR's. Bench has always been my weakest lift since I started, I've been lifting for a good 7-8 years and feel like it should be a bit stronger but I've given up on it so many times that it feels really good to be making progress with it finally. The form was also really solid, like last week only slight bicep pain I think even less than last week. Really tried to focus on a couple things today, pinning my lats a bit further down and tighter and also not lifting my head up off the bench as much. I feel like I lift it up too much and this causes me to lower the weight a little too far down my chest. After that I was feeling so good I did some pause rep sets with 100kg as well, felt really good since 100kg was my working weight not long a go so to be doing them for pause reps was great for the ego haha.

    Bicep curls were a bit disappointing to be honest, I wanted to try and do a set of 42.5kg then maybe try and get 2-3 sets with 45kg or even just 1! But the first set just felt really heavy, the weight was sliding off the right side a little because I didn't have any clamps on so I just added some clamps and stuck with 42.5kg and the 4 sets were really tough, barely got the last set - form wasn't the best either. Next I was meant to do machine incline but it was being used so decided to do some heavy BB incline instead. Pretty solid and happy with it, think I've done up to 90kg or even 95kg for sets of 5-6 so definitely not the heaviest but felt really good. Finally went a bit heavier on the machine one arm rows, they were tough but definitely felt better than I thought they would. Also finally upped the weight on DB side raises to 18kg, they were pretty tough though and the 2nd set with 18kg wasn't the best so will keep on working with that weight. Finished with 8 rep tricep pushdowns, was going to do machine seated tricep dip but was being used so decided since I'm adding weight to the stack for 6 rep sets maybe it's time to up the reps and try something different for my heavy 6 rep movement like BB CGP maybe? Did these with the thicker bar today as well so were a little harder, last rep or two were pretty tough on the last set!

    Really trying to eat more vegetables this week, trying to get them into every meal. I'm pretty lazy when it comes to vegetables which is why my meals are so plain. Got it done though, got some pre made beef bulgogi from Woolies and added some capsicums to it. Then in the slow cooker I put some chicken, potatoes, carrot and spring onion with some garlic butter sauce - this ended up being a bit fattier than I thought though because I used like 150g butter haha. Then having burgers but instead of just having plain old cheeeburgers I'm adding the usual lettuce and tomato haha. Overall it's nothing great but better than nothing!
     
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  15. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Check these guys out man see what you reckon.

    They seem new and I haven't tried them yet but they have some very interesting stuff, I contacted them via facebook and they said they ship to Australia so I will try them out in the future.

    They offer an option to create your own custom preworkout and they have dmha and amp citrate among their stim options both of which can be purchased as stand alone products.

    https://robinhoodsupplements.com/product/custom-pre-workout/
     
  16. Tom

    Tom Well-Known Member

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    Looks very interesting, will have a look for sure! Don't mind the name of the company either haha.

    -------------------------------------

    5/6/18

    Morning Weight: 95.7kg

    Diet

    • 10:00AM: 2x slices white bread, 1x large whole egg fried 1x slice cheese, tomato sauce
    • 12:00PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 3:00PM: 2x grass fed beef hamburger patties, 2x Woolworths large white rolls, 2x slices Woolworths smokey cheese, lettuce, tomato, 15g Coles special burger sauce, 1x granny smith apple
    • 6:00PM: 280g chicken breast, 200g baby white potatoes, carrot, spring onion, garlic & butter mix
    • 8:30PM: 200g Woolworths beef bulgogi, 220g cooked basmati rice, red capsicum, green capsicum, onion, 1x blueberry Chobani Greek yoghurt, 1x multivitamin, 5g fish oil

    Macros

    Calories: 2897
    Protein: 195g
    Carbs: 287g
    Fat: 96g


    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hr 30 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x150kg, 3x155kg, 3x160kg, 3x160kg, 3x160kg, 3x145kg, 3x145kg, 3x145kg, 3x130kg (pause reps), 3x130kg (pause reps)
    • Romanian Deadlift: 6x60kg, 3x80kg, 1x100kg, 5x120kg, 5x120kg, 5x120kg

    Summary

    Another great workout today. Didn't get to squat last week, was meant to go in on Saturday but I really suck at getting to the gym on the weekend haha. Spent most of the day in bed instead watching Netflix with the missus. So I wanted to make sure today's workout was a good one! Last time I did sets of 3 I did 150/155/155/155/155 so I really wanted to up it to 160kg and try and get even just 1 set. Gotta be honest the 150kg and 155kg sets didn't feel that great, especially the first rep of the 155kg set for some reason I went really far forward and almost tipped over it was that bad but managed to get it up and get the other reps pretty nicely. To be honest going into the first set of 160kg I was pretty nervous and scared of failing but I just focused hard and the set felt pretty strong, so I went for another which wasn't too bad either but definitely tougher. Managed to get a 3rd set as well so I'm super stoked, I remember doing 160kg for 3 in the past and the form was a lot worse than it was today. Feels good to be making progress even though my weight is just sitting at around 96kg as well. Ended up doing the same thing as last time, dropped the weight 10% for another 3x3 and then another 10% for 2x3 pause rep sets.

    Really happy with what I did, was squatting for a good hour at least so didn't want to do much else and have a short window to eat all my food again especially since I'm working tomorrow morning and will have to go to bed a bit earlier. Managed to get my food in yesterday but I didn't eat my burgers until about 10-10:30PM and almost had to force feed myself them haha. Anyway so I did some 5 rep sets of Romanian deadlifts, I wasn't sure whether I would go get 3 or 5 sets but 120kg felt pretty heavy. Last time I did these for 5 rep sets was a few weeks a go where I did 100/110/120kg so it's progress. My phone also died just before the 3rd set so I had no music and sort of took that as a sign to just stop at 3 haha.

    I think before I go to Fiji I might try and hit a new 1RM, my current 1RM is 180kg which I did over a year a go. My goal forever has been to hit 2x bodyweight but that would mean I would have to hit like 192.5kg which I think might be a bit too much haha. Even 180kg scares me a little even though I've done it before, and pretty sure I was only 92-93kg at the time. I leave for Fiji on July 4 so that would be in the next few weeks.
     
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  17. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Really strong squats man, awesome work.

    I was checking out centurions god of rage reloaded and it contains the natural dmha, (2-amino-5-methylheptane) juglans regia extract.

    I am using pathogen by outbreak nutrition which has the same thing, I am starting to think it is better than the synthetic dmha, (2-amino-6-methyllheptane), the centurion contains a 200mg dose though which is a big dose.

    I can't seem to find the rest of the profile of god of rage reloaded, does it have a good profile?
     
  18. Tom

    Tom Well-Known Member

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    I honestly didn't even look at the profile when I got this haha, I just remembered going through a couple tubs of the "RAGE" and liking it so when the guy said this one is a little stronger I had to give it a go.

    I'm reading the label now and it actually says the DMHA is a mix of both, but it doesn't say how much of each just that it's 200mg per serving so who knows. This is the label here:

    [​IMG]

    Only thing I'm really going to try and stay away from is Yohimbine, that shit gives me the sweats hard and kills my hunger a bit which sucks when you're trying to put on size/strength.

    -------------------------------------

    6/6/18

    Morning Weight: 95.4kg

    Diet

    • 7:00AM: 170g strawberry & banana Chobani Greek yoghurt, 1x granny smith apple
    • 9:45AM: Bacon & egg roll - 2 eggs, bacon, wholemeal roll, tomato sauce
    • 12:45PM: 200g Woolworths beef bulgogi, 220g cooked basmati rice, red capsicum, green capsicum, onion
    • 2:30PM: 1 scoop Centurion Labz God of Rage Reloaded
    • 5:00PM: 100g banana, 1x multivitamin, 5g fish oil
    • 7:30PM: 6 slices Crust chicken peri peri pizza

    Macros

    Calories: 2999
    Protein: 186g
    Carbs: 359g
    Fat: 98g


    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hr 20 mins
    • Machine Seated Shoulder Press: 12x15kg, 10x25kg, 6x35kg, 6x45kg, 6x50kg, 6x50kg, 6x50kg
    • Machine Lat Pulldown: 10x32kg, 8x45kg, 6x59kg, 6x63kg, 6x63kg, 6x63kg
    • BB Close Grip Bench Press: 10x60kg, 6x80kg, 6x90kg, 6x90kg, 6x90kg
    • DB Alternating Hammer Curl: 8x14kg, 8x18kg, 8x20kg, 8x20kg
    • Machine Incline Bench Press: 8x40kg, 8x50kg, 8x55kg, 8x55kg
    • Cable One Arm Rear Delt Fly: 8x6kg, 8x8kg, 8x10kg, 8x10kg

    Summary

    Decent workout, but nothing like I would usually do haha. Would usually do 3 rep sets of OHP but decided to give it a rest this week, I feel like doing heavy 3 rep sets week in week out might be a bit much, I dunno maybe I'm just being a little bitch haha. But don't get me wrong, I love them, I'm just trying to be smart. I could of done 5 rep sets instead with a bit lighter weight but I dunno I just didn't have as much energy as the past couple days, didn't have the best sleep last night and worked in the morning which is probably why.

    So started with machine shoulder press for 6 rep sets, pretty happy with what I did. 45kg is usually tough for me so to get a few sets with 50kg was good but tough. Next I was going to do VBar pulldowns to mix it up for some 6 rep sets but both stations were being used did the machine lat pulldown instead, probably could of gone a bit heavier to be honest because the 63kg weren't as tough as they should of been but really controlled and felt good.

    Won't be doing BB CGBP again, really annoyed my bicep and it started hurting a lot. They didn't even feel that great in the triceps as well, maybe because of the bicep pain. Hammer curls were good, 20kg is usually tougher than what it was today so happy with that. Machine incline was good but 50/55/55 isn't that heavy for me but the bicep pain hindered them a little. Finished with some 8 rep cable rear delt flies, was thinking 8kg sets but it felt easier than I expected so gave 10kg a go and got 2 solid sets. Progress!

    Going to mates tonight to watch the Origin game, getting pizza like any normal blokes would haha. I'm guessing I'll only be able to eat 6 slices, I'm a bit of a bitch when it comes to Crust pizzas for some reason. Give me a Dominos deep pan Hawaiian and I smash it in 2 mins but a Crust pizza I can barely eat 5-6 slices haha.
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    If it contains the synthetic dmha then it should be included in the ban...hmmm...better grab some quick.

    My screen reader only says image won't tell me what the image contains.
     
  20. Tom

    Tom Well-Known Member

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    Oh wow how stupid of me haha, sorry mate! Basically it's got like 4g Citrulline Malate, 3.2g Beta Alanine, 250mg Caffeine, 500mg Taurine, 100g Theobromine a bunch of other stuff then it says 2-Amino2 (2-amino-5-methylheptane/2-amino-6-methylheptane) so yeah.

    Not sure how he is still selling it, maybe he is just totally unaware of the ban haha who knows because he seems to be restocking the stuff all the time. He had about 10 tubs when I got mine.
     
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  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Cool man thanks for that, looks like a pretty good all round profile, got to get me some of that.

    Does the place you go have an online shop?

    If so can you swing it my way please.
     

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