steigs
March 20, 2018, 9:55am
102
Got the results from my recent intolerance test today. Learned that I am intolerant to the following:
Eggs (both whites and yolks)
Milk (cow, goat and sheep)
Pretty much every nut
Soya bean
Rice
Wheat
Yeast
Peas
Corn
Casein
Barley
Broad bean
Cabbage
Cola nut
Salmon
Trout
Haddock
Potato
Spelt
Cod
Sea bream
Tuna
Lentils
Durum wheat
Couscous
Of all the things that the test has ruled out of my diet, I am most upset at losing peanut butter.
But, seriously, my diet is about to get depressingly restricted.
1 Like
steigs
March 21, 2018, 5:22am
103
21 March
Weight - 93.1kg
Neutral Grip Chin Ups - 4 sets: 8 Then with 11kg chain 8 8 7 6
45 degree DB Hyper - 4 sets: 15kg 8 8 8 8
Seated Row Straight Bar PG - 3 sets: 50kg: 12 12 12
Leg Curl - 3 sets: 50kg 12 12 12
Pull Down Straight Bar PG - 3 sets: 55kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 15 15 15
EZ Bar Preacher Curls Machine - 3 sets: 12 12 12
Crunches - 3 sets: 15 15 15
steigs
March 26, 2018, 4:51am
104
26 March
Weight - 94.6kg
9.0%bf
Flat Db Bench - 4 sets: 38kg 6 10 10 10 10
Leg Extension - 4 sets: 55kg 6 10 10 10 10
45 degree Incline Db Bench - 3 sets: 30kg 12 12 12
Leg Press - 3 sets: 210kg 12 12 12
Decline Cable Fly Seated - 2 sets: 73kg 12 12 12
Floor Db Dead Stop Skull Crushers - 2 sets: 12kg 12 12 12
Db Lat Raises Seated - 2 sets: 6kg 12 12 12
steigs
March 28, 2018, 5:30am
105
28 March
Weight - 92.5kg
Neutral Grip Chin Ups - 4 sets: 11kg chain 6 8 8 8
45 degree DB Hyper - 4 sets: 16kg 6 8 8 8
Seated Row Straight Bar PG - 3 sets: 62kg: 12 12 12
Leg Curl - 3 sets: 50kg 12 12 12
Pull Down Straight Bar PG - 3 sets: 63kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 15 15 15
EZ Bar Preacher Curls Machine - 3 sets: 12 12 12
Crunches - 3 sets: 12 then with 8kg db to chest 12 12
steigs
March 29, 2018, 5:01am
106
29 March
Weight - 92.0kg
Cable Face Pulls - 3 sets: 18.75 15 15 15
Flat Db Bench - 4 sets: 37.5kg 10 10 10 9 (additional set 40kg - 8)
Leg Extension - 4 sets: 55kg 8 60kg 8 8 8
45 degree Incline Db Bench - 3 sets: 30kg db 12 12 10
Leg Press - 3 sets: 200kg 12 12 12
Decline Cable Fly Standing - 3 sets: 13.75kg 12 12 12
Floor Db Dead Stop Skull Crushers - 3 sets: 12kg db 12 12 12
Db Lat Raise (Seated) - 3 sets: 6kg 12 12 12
Ab Roll Outs - 3 sets: 12 12 12
Pronated Pull Ups - 8 5 5 5
Farmers Walk with Straps - 3 sets with 37.5kg dbs 2 lengths of the gym floor
steigs
April 12, 2018, 7:13am
107
Back on it after the holiday
11 April
Weight - 98.5kg - Definitely made the most of the holiday
11.4%bf - holding some water weight after the flight/couple of beers but damn it was worth it to enjoy the holiday properly and re-set.
Flat Db Bench - 4 sets: 38kg 6 10 10 10 10
Leg Extension - 4 sets: 63kg 6 10 10 10 10
45 degree Incline Db Bench - 3 sets: 30kg 12 12 12
Leg Press - 3 sets: 210kg 12 12 12
Decline Cable Fly Seated - 2 sets: 73kg 12 12 12
Floor Db Dead Stop Skull Crushers - 2 sets: 12kg 12 12 12
Db Lat Raises Seated - 2 sets: 6kg 12 12 12
steigs
April 22, 2018, 12:50pm
109
Hey - all going well thanks. Been hammering away at it, but havenât remembered to keep posting the sessions. Weight is sitting around the 94kg mark, which I know is around 9% for me (give or take).
This week Iâm testing my 5RM before I focus in on strength work for the next 12 weeks.
Hopefully I can keep chipping at the bf (or, at the very least, keep it where it is).
Howâre things with you?
1 Like
steigs
April 22, 2018, 12:53pm
110
22 April
Neutral Grip Chin Ups - 4 sets: B/w 8 8 8 8
45 degree DB Hyper - 4 sets: 15kg 8 8 8 8
Seated Row Straight Bar P/G - 3 sets: 50kg 12 12 45kg 12
Leg Curl - 3 sets: 60kg 12 12 12
Pull Down V-Bar Grip Neutral Grip - 3 sets: 55kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 8kg 12 12 12
EZ Bar Preacher Curls - 3 sets: Plug 15kg 15 15 15
Cable Face Pulls - 3 sets: 17.5 15 15 15
steigs
April 23, 2018, 4:51am
111
23 April
5RM testing session
Bench - worked up to 5 reps at 102.5kg
Trap Bar Deads - worked up to 5 reps at 160kg
steigs:
Hey - all going well thanks. Been hammering away at it, but havenât remembered to keep posting the sessions. Weight is sitting around the 94kg mark, which I know is around 9% for me (give or take).
This week Iâm testing my 5RM before I focus in on strength work for the next 12 weeks.
Hopefully I can keep chipping at the bf (or, at the very least, keep it where it is).
Howâre things with you?
Sounds like youâve got it under control! Im just chipping away at MMA and BJJ learning all the new techniques and getting more conditioned.
1 Like
Damn thatâs rough. Pb is life
steigs
April 24, 2018, 11:44am
114
What work are you doing for conditioning? Still focusing on sprint training?
Well MMA and BJJ go for 1:30 to 2hrs and thatâs alot of conditioning in the sessions, also about 5hrs of sports training at school throughout the week (volleyball and aussie rules footy for my sports classes and sports coaching certificate.)
Havenât really been sprinting lately.
steigs
April 25, 2018, 5:23am
116
25 April
5RM for back squat 145kg (got 150kg, but feel form broke down and depth wasnât ideal)
steigs
April 25, 2018, 5:25am
117
25 April
Testing done
Bench - 5 reps at 102.5kg
Trap Bar Deads - 5 reps at 160kg
Back Squat - 5 reps at 145kg
It is clear that my deadlift is rather underpowered in comparison to the two other lifts.
The plan now is to follow a strength program for 8 weeks and then re-test.
steigs
April 29, 2018, 4:55am
118
27 April
Bench - 5 sets: Warm up 60kg 12: 82.5kg 5 5 85kg 5 5 87.5kg 5
Incline Db Bench - 3 sets: 30kg 10 10 10
Hamstring Curls - 3 sets: 10 10 10
60degree Incline Db Bench - 3 sets: 20kg 10 10 10
Hypers - 3 sets: 14kg 10 10 10
Db Skull Crushers - 3 sets: 12kg 12 12 12
Db Bicep Curls -3 sets: 12kg 12 12 12
45mins on watt bike at 165rpm
15mins 6.6km/h at 6degree incline
steigs
April 30, 2018, 4:56am
119
30 April
Trap Bar Deadlift (not counting the trap bar - roughly 15kg?) - 5 sets: 40kg 5 (warm up) 60kg 5 80kg 5 90kg 5 5 5
Straight Bar Lat Pull Down - 3 sets: 63kg 12 12 12
Hamstring Curls - 3 sets: 12 12 12
Incline Chest Supported Row - 3 sets: 26kg db 12 12 12
Hypers - 3 sets: 10kg db 12 14kg 12 12
Db Seated Bicep Curls - 3 sets: 12kg 15 15 15
Seated Bent Over Rear Delt Cable Extensions - 3 sets: 15 15 15
steigs
May 2, 2018, 5:00am
120
2 May
Squats - 5 sets: Warm up 60kg 6 100kg 3: 120kg 5 5 5 5 5
Hamstring Curls - 3 sets: 41kg 12 12 12
Db Lat Raises - 3 sets: 6kg db 12 12 12
Pendulum Squats - 3 sets: 25kg 15 15 15
Rear Delt Cable Flyes Seated - 3 sets: 15 15 15
steigs
May 4, 2018, 6:04am
121
3 May
Machine Shoulder Press - 5 sets: 100kg 5 5 5 5 5
Pronated Grip Pull Ups - 5 sets: 8 8 8 8 8
Dips - 3 sets: 20kg 8 8 8 8
Seated Pronated Grip Cable Row - 3 sets: 55kg 12 12 12
Seated Db Curls - 3 sets: 12kg db 12 12 12
Cable Face Pulls - 3 sets: 17.5 15 15 15