Page 17 of 18 FirstFirst ... 715161718 LastLast
Results 161 to 170 of 176

  Click here to go to the first staff post in this thread.   Thread: showdownhero's IF LCHF Bulletproof Log

  1. #161
    Bukkake Kunce

    Array
    Cum Shot's Avatar
    Join Date
    Sep 2017
    Location
    Australia
    Gender:
    Posts
    593
    Mentioned
    14 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by Shrek View Post
    Where do you get these naked burritos from?
    You can find them standing on street corners, usually at night time and back alley lane ways.





  2. __________________

    Ausbb Sponsors
    gymdirect providing quality gym and fitness equipment at the most competitive prices
    littleblokefitness new and used home gym and fitness equipment at great prices
    Iron Tanks Apparel Gym & Fitness Apparel
    BioFlex Nutrition Bioflex Nutrition, Australia's Purest Supplements
    Bulk Nutrients 100% Pure bulk Nutrients
    Flex Fitness Equipment fitness Equipment Specialists | warehouse direct
    Iherb code : code ZSG863 iHerb.com - Vitamins, Supplements Natural Health Products

  • #162
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    4th November Pull Workout 84.9kg

    Wide Grip Pullups 8,8,8
    Double Overhand Grip Barbell Row 60kg 8,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 32.5kg 8,7,6
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    Neutral Grip Chinups 6,6,5
    Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
    Dumbbell Row 46kg each 6,6,5
    Weighted Side Bends 25kg 8,8,8

    Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by

    [img]https://i.imgur.com/LtatGbI.png[img]
    [img]https://i.imgur.com/xawOIyz.png[img]

    Also took a progress shot, got a great pump but still too much body fat for decent definition

    [img]https://i.imgur.com/42Okf8F.jpg[img]
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch (1200)

    80g Biltong
    150g mozzarella caprese salad
    3 fish oil caps
    5g creatine

    C-----C-----F-----P
    815---3----56----74

    Dinner

    (1600) 30g WPC in full cream milk

    (1930) Peri peri chicken breast
    50g cashews

    C-----C-----F-----P
    867--30----43----89

    Total

    C-----C-----F-----P
    1886-36----115----174

    3g of fibre 33g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #163
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by Shrek View Post
    Where do you get these naked burritos from? Do you make them yourself?
    Yeah make it myself, I cook off beef mince with onions and a spice mix of

    ground cumin
    ground coriander seeds
    garlic
    oregano
    chilli
    paprika
    cayenne pepper
    salt and pepper

    It's a variation of this recipe I posted on my blog a couple of years ago

    http://thefitpublican.blogspot.co.uk...eddar-and.html

    But instead of grilling cheese on to it I just mix it up with grated cheese and a salad mix to make a "naked burrito"
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #164
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.

    I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off

    Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.

    5th November Push Workout 83.4kg

    Barbell Overhead Press

    20kg 6
    30kg 2
    40kg 1
    60kg 1
    55kg 3,3,2,2

    30kg - 10,9,6
    20kg - 7,8 (these 5 sets were meant to be boring but big)

    Dumbbell Lateral Raise 16kg each 5,4,4
    EZ Bar Front Raise 22.5kg 8,6,6
    EZ Bar Upright Row 22.5kg 10,10,10
    Straight Arm Lateral Raise 10kg each 6,6,6
    Dumbbell Seated Press 16kg each 8,8,8
    Dumbbell Pullover 28kg 6,6,6

    Obviously disappointed with the pressing but feel like I made up for it with some big volume
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11


    Intra-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27---0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch (midday)

    Naked Burrito
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    839----23----54----63

    Dinner (1900ish)

    Roast chicken and veg
    40g WPC in whole milk (I had this just before bed to try and maximise MPS)

    C-----C-----F-----P
    966--42----47----100

    Total

    C-----C-----F-----P
    2036-68----117----181

    13g of fibre 55g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #165
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    6th November Legs Workout 84.5kg

    Barbell Back Squats

    20kg 10
    60kg 1,1
    90kg 4,4,4,4

    Barbell Front Squats 40kg 5,5,5
    Barbell Good Mornings 40kg 10,10,10
    Barbell Lunge 20kg 5,5,5
    Double Overhand Grip Deadlift 100kg 8,8,8
    Calf Raise 70kg 8,8,8

    So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.

    This should more directly target the quads and put less strain on my lower back.

    https://www.youtube.com/watch?v=Av3LO2GwpAk
    https://www.youtube.com/watch?v=KGEKRjlZKf8

    I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.


    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch (midday)

    Peri Peri chicken salad
    3 fish oil caps
    40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

    C-----C-----F-----P
    599----29----15----86

    Dinner

    Met up with a mate visiting from Australia so we went out and had burgers and a few beers/drinks

    C-----C-----F-----P
    1951-137---58---67

    Total

    C-----C-----F-----P
    2682-169--81----164

    3g of fibre 166g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #166
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:

    07/11 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch (midday)

    Pork Chop, 2 boiled eggs and broc.c.oli
    3 fish oil caps
    40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

    C-----C-----F-----P
    778--31----38----83

    Dinner

    250g Sirloin Steak
    Caprese Salad

    C-----C-----F-----P
    1035--1----79----81

    Total

    C-----C-----F-----P
    1885-32----125--164

    5g of fibre 27g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #167
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    8th November Pull Workout 84.5kg

    Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
    Mixed Grip Barbell Row 100kg 5,3,3
    Mixed Grip Barbell Shrug 140kg 8,5,5
    Neutral Grip Chinups 8,8,6
    Dumbbell Row 50kg each 6,5,5
    Lat Pulldown 65kg 8 59kg 8,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,6,6

    Killed it, vid incoming too
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11


    Intra-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27---0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch (midday)

    Roast Ham and veg
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    459---19----21----47

    Dinner (1800ish)

    Mozzarella and Bacon Salad

    C-----C-----F-----P
    736----4----59----46

    Shake (2100ish)

    50g WPC in whole milk (I had this just before bed to try and maximise MPS)

    C-----C-----F-----P
    382----16----14----48

    Total

    C-----C-----F-----P
    1736-42----102--159

    7g of fibre 35g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #168
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    9th November Arms and Abs Workout 84.5kg

    Barbell Bicep Curl 40kg 5,4,3
    Hanging Leg-Hip Raise (toes to hands) 8,6,6
    Seated Incline Hammer Curls 18kg each 6,5,4
    Weighted Decline Sit Up 20kg 10,8,8
    EZ Bar Preacher Curl 17.5kg 10x7
    Weighted Side Bends 30kg 10,6,6
    Knee Raise 8,8,8
    Cable Bicep Curl 12.5kg each 10,5,5
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27---0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch

    Lunch was on the run as I was heading to our team building/staff party at midday

    50g Cashews
    50g WPC in semi skimmed milk
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    649--27----36----55

    Dinner

    Massive piss up after dinner, didn't get to bed until 3am

    C-----C-----F-----P
    2646-80----86----93

    Total

    C-----C-----F-----P
    3394-107----130----155

    15g of fibre 92g net carbs

    Training:

    10/11 Rest day (hungover day is probably more accurate)

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch

    50g Cashews
    Avocado Salad
    100g Rollitos of ham and cheese
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    1023-31----67----60

    Dinner

    225g Pan Fried Halloumi
    40g WPC in whole milk

    C-----C-----F-----P
    1048-18----69----90

    Total

    C-----C-----F-----P
    2143-49----144----150

    27g of fibre 22g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #169
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    11th November Push Workout

    Weighted Narrow Grip Tricep Dips +40kg 3,2,2
    Barbell Overhead Press 40kg 6,6,6,6
    EZ Bar Skull Crushers 32.5kg 7,5,4
    EZ Bar Tricep Extension 22.5kg 12,10,10
    Dumbbell Pullovers 28kg 8,8,8
    Barbell Close Grip Bench Press 60kg 8,6,6
    Bodyweight Dips 5,5,4
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11


    Intra-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27---0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch (midday)

    180g Sirloin Steak with salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    817----31----54----51

    Snack (1600ish) 4 hours after lunch for maximum MPS

    30g WPC in water

    C-----C-----F-----P
    114----1----2----23

    Dinner (2000ish) 4 hours later to maximise MPS

    300g peri peri chicken breast
    200g grilled br.o.c.c.oli

    C-----C-----F-----P
    453---24----5----80

    Total

    C-----C-----F-----P
    1543-59----69----172

    16g of fibre 43g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • #170
    beast mode

    Array
    showdownhero's Avatar
    Join Date
    Apr 2013
    Location
    London
    Posts
    1,676
    Mentioned
    21 Post(s)
    Tagged
    0 Thread(s)

    Default

    Training:
    Quote Originally Posted by showdownhero View Post
    12th November Legs Workout 83.6kg

    Barbell Low Bar Back Squats

    20kg 6
    60kg 1,1
    80kg 1
    90kg 1
    100kg 1
    120kg 1,1,1
    100kg 3,3,3

    Barbell Front Squats 50kg 5,4,4
    Barbell Good Mornings 50kg 8,8,8
    Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set )
    Calf Raise 70kg 10,10,10 50kg 10,10,10

    Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.

    On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.

    Within 3 months I should be up to the big mick standard 180kg no worries just kidding obviously but I do feel like I've got some serious potential in my squatting numbers with this new technique.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    C----C----F----P
    60----3----0----11


    Intra-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27---0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch (midday)

    300g peri peri chicken breast with salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    467----30----4----76

    Dinner

    200g sirloin
    150g mozzarella caprese salad
    40g home made cheddar crisps

    C-----C-----F-----P
    1315-10----106----83

    Total

    C-----C-----F-----P
    1941-43----118----177


    9g of fibre 34g net carbs
    check out my ausbb log - Hidden Content
    check out my health/fitness/aesthetics blog - Hidden Content


  • Page 17 of 18 FirstFirst ... 715161718 LastLast

    Tags for this Thread

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •