Thursday, August 8, 2013

Tuesday, July 23, 2013

BioRhythm Meal Template

Dominik from naturtraining.net asked for a meal template that I would use on the BioRhythm Diet. So here is what a general training day could look like for a 175 - 195lb (80-90kg) male;


MEAL 1:
6 Omega-3 eggs
1 serving Carbs*
+ Non-Starchy Veggies

MEAL 2:
8oz / 225g Red Meat or Oily Fish
1 serving Carbs*
1 Tbsp Healthy Oil
+ Non-Starchy Veggies

WORKOUT: 10g BCAA Drink (optional)

Meal 3:
15-30g Whey Protein
1 Cup / 226g Cottage Cheese
2+ serving Carbs*
+ 5-10g Fats (optional)

Meal 4:
8oz / 225g Lean Meat (cooked)
3+ serving Carbs*
+ Veggies


*Carb Servings
~ Half-cup / 40g Oats (dry)
~ 1 Packet / 28g Grits (dry)
~ 150g Potato (raw)
~ Half-cup / 90g Rice (cooked)
~ 1 Large Banana
~ 1 Large Apple
~ 1 Cup Berries


Protein / Carb servings can be adjusted up or down to suit individual needs. Preferentially you would limit meal #1 & #2 to 1 serving of carbs (or less), while placing the majority of the carbs at meals #3 & #4.

The template could also be used for non-training days, simply by removing the BCAA & Whey as well as reducing some of the carbs at meal 3.

Hope this helps you out, Dominik!

Monday, July 22, 2013

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x8,8,7

BTN Press
60kg - 3 sets x9,9,8

Pull-ups
Bw +5kg - 3 sets x12,11,11

Db Row
80lb - 3 sets x12,12,11

Back Squat
97.5kg - 1 set x20

RDL
130kg - 3 sets x8,7,7

Shrugs
210kg - 2 sets x20


Morning Bodyweight - 84,6kg

Another good session. Making slow increases on basically everything. 

Training Log - Full Body A (7/19/2013)

Strict Press
70kg - 3 sets x7,7,7

Flat Db Bench

80lb - 3 sets x11,11,11

Pull-ups
Bw +20kg - 3 sets x7,7,6

Db Row
80lb - 3 sets x12,12,11

Back Squat
95kg - 1 set x20

SLDL
80kg - 3 sets x11,10,10

Shrugs
207.5kg - 2 sets x20

Wednesday, July 17, 2013

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x7

BTN Press
60kg - 3 sets x9,9,8

Pull-ups
Bw +5kg - 3 sets x11

Db Row
80lb - 3 sets x12,12,11

Back Squat
95kg - 1 set x20

RDL
130kg - 3 sets x7

Shrugs
207.5kg - 2 sets x20


Morning Bodyweight - 84kg

Rep Increases across the board on upper body lifts. Training is going well. 

Monday, July 15, 2013

Training Log - Full Body A

Strict Press
70kg - 3 sets x7,7,6

Flat Db Bench

80lb - 3 sets x11,10,10

Pull-ups
Bw +20kg - 3 sets x7,7,6

Db Row
80lb - 3 sets x12,11,11

Back Squat
95kg - 1 set x20

SLDL
80kg - 3 sets x10

Shrugs
207.5kg - 2 sets x20


Morning Bodyweight - 84kg

Great training today. Reps added on Press (2), Flat Bench (1) & Pull-ups (1). Added 2.5kg to the 1x20 Back Squat. Kept up a solid pace throughout the entire workout, with the entire session coming in under 75 minutes, including warm-ups. 

Making fast improvements in the conditioning department, due to the higher training density in these sessions. 

Friday, July 12, 2013

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x6

BTN Press
60kg - 3 sets x9,8,8

Pull-ups
Bw +5kg - 3 sets x11,11,10

Db Row
80lb - 3 sets x12,11,11

Back Squat
92.5kg - 1 set x20

RDL
130kg - 3 sets x7

Shrugs
207.5kg - 2 sets x20


Morning Bodyweight - 83kg

Solid Day. Making gradual increases with really strict form. Now out for sushi! 

Thursday, July 11, 2013

Training Log - Full Body A

Strict Press
70kg - 3 sets x7,6,5

Flat Db Bench

80lb - 3 sets x11,10,9

Pull-ups
Bw +20kg - 3 sets x6,7,6

Db Row
80lb - 3 sets x12,11,11

Back Squat
92.5kg - 1 set x20

SLDL
80kg - 3 sets x10

Shrugs
207.5kg - 2 sets x20


Morning Bodyweight - 83kg

Tuesday, July 9, 2013

“You can get what you want. Never sell out. Don't break. Don't weaken. Don't let the kindness of strangers be your salvation, for it is no salvation at all. Unless you sleep alone, you sleep with the enemy. Never come out of the storm. On the other hand, maybe you should. You don't have what it takes to go the hard way. Come out of the cold and sit by the fire. Let them warm you with the smiles and promise of friendship's fortune. Lose your edge. A soft body and chained mind suit you. Chances are you don't have what it takes to walk the frozen trail. Stay home and relax.” - Henry Rollins

Monday, July 8, 2013

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x5

BTN Press
60kg - 3 sets x9,8,8

Pull-ups
Bw +5kg - 3 sets x11,10,10

Db Row
80lb - 3 sets x11

Back Squat
92.5kg - 1 set x20

RDL
130kg - 3 sets x7

Shrugs
207.5kg - 2 sets x20


Morning Bodyweight - 83.5kg


Back from vacation and picking up right where I left off. Added reps/kg's across the board compared to last pass on this workout. None of these sets are really killer right now, setting myself up for some solid progression in the coming weeks/months. 

As far as body-comp goes, my goals are still the same as I stated a while back; maintain a bodyweight range of 82 - 84kg (180-185lb) for a few months. Using some calorie / macro cycling i'll be able to achieve gradual recomposition along with strength gains. The key to this is being both steadfast and patient. 

Saturday, June 29, 2013

Training Log - Full Body A

Strict Press
70kg - 3 sets x6

Flat Db Bench

80lb - 3 sets x10

Pull-ups
Bw +20kg - 3 sets x6

Db Row
80lb - 3 sets x11

Back Squat

90kg - 1 set x20

SLDL
80kg - 3 sets x10

Shrugs
205kg - 2 sets x20


Another good F-B workout. Now officially on vacation!

Wednesday, June 26, 2013

Training Log - Full Body B

Incline Bench
80kg - 3 sets x8

BTN Press
65kg - 3 sets x8,7,7

Pull-ups
Bw +5kg - 3 sets x10

Db Row
80lb - 3 sets x11,11,10

Back Squat

90kg - 1 set x20

RDL
130kg - 3 sets x7,7,6

Shrugs
205kg - 2 sets x20


Full-body workout tonight, felt great. Basically just combined the upper & lower workouts. This type of set-up is a possibility for me, after returning from vacation. Not 100% sure yet, but it may be worth playing around with. 

Monday, June 24, 2013

Training Log - Chins& Presses

Chins / Pull-ups

Bodyweight - 2 sets x10
Bodyweight+27.5kg - 3 sets x5,4,4  

Strict Press

83.5kg - 3 sets x4 

Dips

Bodyweight+20kg - 3 sets x9,9,8


Same weight/reps on presses this week, as it still felt difficult. Im sure a weekend of nothing but alcohol didnt help this very much. Next week i'll be looking to hit 5 reps on the first set. 

Chins & Dips are increasing without too much hassle. No surprise there. 

Diet has been solid lately, minus the occasional indulgences. Maintaining 180-185lb effortlessly. Actually had a damn low weigh-in saturday with 179.4lb.

Last week of training prior to a weeks vacation. Really looking forward to a break from work/home-life.

Friday, June 21, 2013

Training Log - Squats (alternate)

Back Squat
100kg - x5
120kg - x4
130kg - x3

140kg - x2
150kg - x1
160kg - x1
87.5kg - 1 set x20

Snatch-Grip Stiff-Leg DL

60kg - x12
70kg - x10
80kg - x10

Shrugs

205kg - 2 sets x20



Morning Bodyweight - 83kg


Gonna experiment with pulling from the floor every other week, so with that comes another alternate squat day, which I did today.

Really enjoyed the SG-SLDL and will continue to incorporate it on the alternate workout. Can really fatigue the spinal erectors with some higher rep work. The plan is to really hammer the squat, RDL, SLDL & shrugs, while pulling from the floor a little less frequently. Hoping I can run this type of deal to get my deadup to the magic 500 that Ive been chasing.

Shrugs, I've been creeping these up slowly... +2.5kg every two workouts. They seem to be getting easier and easier. No doubt that I can currently do sets of 20 with 500lb... but Im gonna continue with the slow progression. I'll get there eventually.

Tuesday, June 18, 2013

Training Log - Bench

 Flat Bench

120kg - 3 sets x4

Chins / Pull-ups

bodyweight +3.5kg - 5 sets x10


BTN Press

65kg - 3 sets x8,7,7

Wide-grip EZ Curl

65lb - 3 sets x11,10,10


Bodyweight - 82kg


Solid workout. Good lifts with no major struggles. Progress!

Monday, June 17, 2013

Recipe: Berry Rice Bowl

So this is something I crafted up recently which turned out to be pretty damn tasty. This is a perfect example of an evening meal for those of you utilizing the principles of the BioRhythm Diet.

Ingredients
-Fresh Strawberries/Blueberries/Blackberries/Raspberries (200-300g)
-Cottage Cheese (low fat) or Greek Yogurt (1 Cup / 225g)
-White, Jasmine or Basmati Rice (1 Cup dry / 180g)
-Optional stuff: sweetener, cinnamon, dark cocoa powder 

Step 1: Measure out 1 cup of dry rice, add water and cook using whatever method you usually do. I have a rice cooker and highly recommend that you get one.

Step 2: While the rice is cooking, get your berries into a medium/large bowl and mash them up. 

Mash dat shit up.
















Step 3: Add Cottage Cheese, sweetener, cocoa & cinnamon (or any other extra's that you'd like) to the berry paste and mix thoroughly.

Step 4: When the rice is finished cooking, add it into the berry/cottage cheese mixture and stir until a even distribution is reached.

Mountain of rice, Incoming
















Step 5 (optional): Add more sweetner/cinnamon to taste and chill the bowl in the freezer for 15mins, then enjoy.

Not Pretty, but Tasty
















I find this to be a great change of pace from the standard meat & potatoes, especially when I am craving something sweet. Its delicious and filling, delivering around 850kcal, 40g protein, 165g carb & 4g fat.

Try it and let me know what you think!


Training Log - Squats

Back Squat
120kg - x5
130kg - x3
140kg - x2
150kg - x1
160kg - x1
86kg - 1 set x20

RDL

130kg - 3 sets x7,6,6

Shrugs

202.5kg - 2 sets x20

Went up to a 160 single in the squat today, not too grindy or anything, just a solid rep at RPE 8/9. Then a back-off set for 20reps. Not bad after a night of drinking. Shout out to my bro Matt. We killed 3 bottles of wine and proceeded to cook & eat 12oz roast beef and a few pounds of potatos each, at 1:30 a.m.  Good times!

RDLs went well, taking the slow progression on these, just 1 rep per workout. Shrugs were EASY. I'll be taking another jump up on the next workout. I seem to be doing really well just continually adding poundage to these, 2x/week.

In general, things are in a good place now. I am in good shape, enjoying the summer weather and less training (more time outside doing other things in life). BioRhythm Diet is still treating me well as I've continued to hone things in and really make it work perfectly for me. I am mainining 82kg (180lb) +/-1.5kg very easily and that is going to be the continued goal for the next 3-6 months. Stay around that range, get stronger and harden up the physique. No bulking, No cutting, just gradual improvement in both strength and fat-loss.

Friday, June 14, 2013

Physique Update, Food P0rn & Training Log - Chins & Presses

Chins / Pull-ups

Bodyweight - 2 sets x10
Bodyweight+27.5kg - 3 sets x4  

Strict Press

83.5kg - 3 sets x4 

Dips

Bodyweight+20kg - 3 sets x9,8,8

Morning Bodyweight - 83kg

Not a bad look considering the binge I had yesterday.
 Approx 2500kcal 
surplus comprised mostly of peanut butter.
What a mess that was. 


Delicious supper this evening. Roast Beef & Mashed Potato w/ Peas

Wednesday, June 12, 2013

Training Log - Deadlift

Deadlift

180kg - 3 sets x4

Barbell Shrugs

202.5kg - 2 sets x20 (+straps)

Squat (light)

65kg - 1 set x20


Morning Bodyweight - 81.5kg


Deads felt a little off, so simply matched performance to last week. Adding in some high rep squatting to aid in rehabbing the bitch piriformis. On the upside, looked super lean & dry this morning at ~81.5kg / ~179lb, so things are going well on that front. 

Gotta get this hip issue resolve to get lower body back on track. 

Monday, June 10, 2013

Training Log - Bench

Chins / Pull-ups

bodyweight +5lb - 5 sets x10

Wide-grip EZ Curl

65lb - 3 sets x10


 Flat Bench

117.5kg - 3 sets x6

BTN Press

65kg - 3 sets x7


Bodyweight - 82kg

Decided to have a little fun today with some curls, not something I do very often. Also, gonna start slowly ratcheting up the weight on 5x10 chins, keeping volume stagnant.

Bench sets were pretty damn difficult, but ended up getting them all... barely. 
Presses went well, not too much grinding going on there. 

Saturday, June 8, 2013

Training Log - Squats

Back Squat

130kg - 3 sets x6

RDL

130kg - 3 sets x6

Shrugs

200kg - 2 sets x20


Energy was low as shit today. Squats felt pretty crappy even with the reset weights. Probably gonna have to figure out wtf is up with my glute/piriformis that's been giving me trouble. Ugh. Gonna take a slow progression with these.

RDLs & Shrugs felt easy, as usual. 

Carb intake today - 750g.  Yum


Thursday, June 6, 2013

Training Log - Chins & Presses

Chins / Pull-ups

Bodyweight - 1 set x10
Bodyweight+25kg - 3 sets x6  

Strict Press

81kg - 3 sets x6  PR!  (vid below)

Dips

Bodyweight - 1 set x10
Bodyweight+20kg - 3 sets x8


Morning Bodyweight - 80.4kg

Fun workout today. Felt good to rep out some bodyweight strict presses for a volume PR. Feeling like I'm back on track after a messy week or so that has passed. 


Tuesday, June 4, 2013

Training Log - Deadlift

Deadlift

180kg - 3 sets x4

Barbell Shrugs

200kg - 2 sets x20 (+straps)

Squat (light)

100kg - 3 sets x5


Morning Bodyweight - 82.2kg

Good training day. Motivation was high, feels good to get a fresh start on some new training methods. Looking forward to some slow, consistent gains during the next few months. 

Monday, June 3, 2013

Training Log - Bench

Flat Bench

117.5kg - x6,6,5

Chins / Pull-ups

bodyweight x15,15,10,10 (50 reps)

BTN Press

72.5kg x5
65kg x7

Bodyweight - 81.5kg

Things have been pretty busy lately, with lots coming up over the next few months. I'll likely be shifting things around regarding training possibly even resorting to a lesser frequency for a while. Such is life and the pendulum swing of weightlifting. Of course, I will still be pushing for gains every session. Kind of interested to see how it goes.

Friday, May 31, 2013

Training Log - Session #1

Back Squat
147.5kg – x2 
130kg - 2x5

Strict Press
82.5kg – x3,3
75kg - x5

Morning Bodyweight - 81.5kg


Total shit-show today. First off, I had a hell of a time dealing with my left piriformis. I always have to do some hip mobility before squats/deads, so I'm used to some discomfort during warm ups... but today the bitch would just not loosen up. Top set of squats @ 147.5 was supposed to be 5 reps, but after the 2nd rep, things were just feeling horrible, so I decided not to push it. Last thing I want is to pop something and completely fuck myself. So I dropped back ~10% and did 2x5 @ 130 which still felt awkward and much heavier than it should have. At this point I just said fuck-it. Chalk it up to a bad day. 

Nothing special on presses either. Just a 'meh' session. 

I think the last two squat /dead sessions really made an impact on my recovery, they were extremely difficult and left me exceptionally sore for much longer than usual. Especially in the spinal erectors. Gonna have to watch out for this in the future. 

Anyway I think a reset on squats is definitely in order. We'll see how deads go in the few days. Gonna have a bit of extra calories and carbs tonight in hopes of some extra recovery. 


Wednesday, May 29, 2013

Training Log - Session #6

Flat Bench Press
130kg - 3x3

Myo-Reps, 100kg x9 +2x3

Ring Pull-Ups
Bodyweight x10,6,4
Bodyweight +26kg - 5x5 PR

Morning Bodyweight - 82kg


Transitioning to 3x3 on the flat bench with Myo-Reps for the back-off work. Tried using a wide grip on back-off sets, which felt like complete shit, as you can tell by the shit performance. Will likely just use my standard close-grip next time. 

Small plate added to the chins for another PR. Bodyweight has been gradually dropping... gonna ride it out and see how lean I can get while still getting PRs and eating a ton of carbs. 

Monday, May 27, 2013

Training Log - Session #5

Deadlift

200kg x12 singles /30mins
---Backoff, 160kg - 2x5

Morning Bodyweight - 81.7kg

Super Low weigh-in today, so gonna ensure a large refeed tonight. Deadlifts went well, added an extra rep over last week with no major issue. Gonna take my time building up with 200kg. Did some back-off sets for some extra volume. 

Saturday, May 25, 2013

Training Log - Session #4


BTN Strict Press

72.5kg – x6,6,6,5

Ring Dips

Bodyweight x10
Bodyweight +25kg – 5x5  
Bodyweight x10

Bodyweight – 82.3kg


Low weigh-in today. Missing the last rep on the last set of presses was disheartening, but that's weightlifting for ya. 

Added 5kg and reset dips down to 5x5 again, will build up from here. 


Thursday, May 23, 2013

Just a lil food porn...

For this evenings dinner, I decided to do roast beef... and god damn if it wasn't a splendid idea. 

Strong Prison Tray






That's 1lb Beef, 2lb of Potato, 3/4lb of steamed peas + mushroom & spinach.

If you aren't eating like this while getting strong and ripped... you should be. 

Training Log - Session #3


Bench Press

116kg - 4x6

Back Squat

120 - 2x5

Morning Bodyweight - 83kg


Went for light squats today because my quads & hams are still pulverized. Also, forgot to increase the poundage for bench press. Oh well. Crushed 116 again, will be upping to 117.5kg next session.

So here is the big realization after taking the unplanned 3-days off:

Soreness returned like a BITCH. Prior to taking time off, I would never get sore, no matter how hard the previous days session (keep in mind, this was after 2-months of adapting to daily training).

  

Wednesday, May 22, 2013

Training Log - Session #2


Ring Pull-up / Chin-up
100 total reps

Romanian Deadlift

100kg - x5
120kg - x5
140kg - x3 
147.5kg - 4x3
150kg - 1x3 New PR (+vid below)

Barbell Shrugs

195kg - 5x20 +straps

Morning Bodyweight - 84kg


Good session today. Took some extra coffee to really get into it. Quads sore as shit from squatting yesterday. 

Tuesday, May 21, 2013

Training Log - Session #1


Back Squat
147.5kg – 5x5 PR!

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position
80kg – x5,5
85kg – x3,3,3
95kg – x1
97.5kg  x1
98.5kg  x1 PR!

Morning Bodyweight - 83.6kg


Took 3 days off due to some events and construction around the house that had to take priority. It felt horrible to skip training, but that's life. 

I'm back in the saddle after todays session. I was a bit nervous about how it would go, but it turned out better than expected. Two PRs! 

The squats were very very difficult. Probably the hardest squat session I've ever done. Anyway, it resulted in a PR, so I cant complain. I don't know how much more head-room I have with linear progression on the 5x5, but will keep trying to push the poundages up. 

Press is moving up slowly but surely. Small PR today, one step closer to 100kg. 


Training Log - Session #6

(friday, May 17)


Flat Bench Press
137.5kg - 2x2 
136kg - 2x2

115kg - 3x6

Ring Pull-Ups
Bodyweight x10
Bodyweight +25kg - 5x5 PR

Cut the doubles a bit short, things just felt a little too grindy. Still got all my reps on the back-off work. Increased the weight on Chins, set a new volume PR. 

I had ZERO time to train or update the blog over the weekend. Training will resume today, with an update coming later. 

Wednesday, May 15, 2013

Training Log - Session #5 w/ Video


Deadlift

200kg - 11 reps, within 30 minutes +4 extra reps afterward (15 total)


Great workout today. I took a large weight jump over last workout (190kg) and didn't push the reps all that hard to be honest. Form stayed solid and the  lifts moved a bit faster than expected toward the end. All in all, a good day. Took a vid of the last single.


Tuesday, May 14, 2013

Donny Shankles Jambalaya

My fiancĂ© made the famous Shankle Jambalaya for dinner tonight. We absolutely love it and enjoy it on a regular basis. It’s savory, spicy and truly delivers that amazing Cajun flavor. Not to mention that it’s packed with carbs, fats & proteins for the hard-training lifter. Approx ~4000 calories for the whole recipe.
















Do yourself a favor and MAKE THIS MEAL. It will add 10kilos to your lifts, guaranteed. Don’t forget the Louisiana Sauce!

Current Condition Photo / Training Log - Session #4


BTN Strict Press

70kg – 4x6

Ring Dips

Bodyweight x10
Bodyweight +20kg – 6x8  Volume PR
Bodyweight x10

Bodyweight – 82.9kg

Reasonably Lean





















Low weigh-in this morning. Decided to change to a more volume oriented approach for BTN work, seeing as I haven't seen too much increase in the last 3 weeks doing triples/singles. We'll see how progress goes with that.

Nice PR on dips, I think its about time I added some weight, dropping back down to 6x5. 

Monday, May 13, 2013

Training Log - Session #3

Bench Press

116kg - 4x6

Back Squat

140kg - x1
150kg - x1
160kg - x1
165kg - x1
170kg - x1

Morning Bodyweight - 84kg

Good work today. Repeated the same weight on bench, just to ensure I was ready to make another increase. 116 moved fast and smooth, never really got to any grinders, so will be increasing next time. 

Ran short on time so just went to daily max in the back squat. Ended up at 170kg / 375lb, which I was pretty happy with. 400lb is right around the corner!


Sunday, May 12, 2013

Training Log - Session #2


Session #2, Yesterday (5/11/2013)

Ring Pull-up / Chin-up
Bodyweight x15, 15, 7x10 (100 total reps)

Romanian Deadlift

100kg - x5
120kg - x5
130kg - x3
140kg - x3 
145kg - 5x3  New PR

Barbell Shrug

145kg - x20
190kg - 3x20 +straps
195kg - 2x20 +straps

Morning Bodyweight - 84kg

RDLs are steadily increasing, 145kg wasnt even very difficult. Shrugs on the way up as well. Good things happening. 

Friday, May 10, 2013

Training Week HIghlights - 5/9/2013




Rather than doing vids of invidvidual workouts, I decided to do a highlight reel of sorts. Just to capture some good stuff over the course of the week.

Let me know what you think. Stuff you'd like to see incorporated? Comments are welcomed. 

Thursday, May 9, 2013

Training Log - Session #1



Back Squat
145kg – 5x5 PR!

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position
80kg – x5,5
85kg – x3,3,3
95kg – x1
97.5kg  x1 PR!
100kg  xFail

Morning Bodyweight - 83kg

Great session today. Reached another PR in the squat, which was damn tough to get. Totally kicked my ass. Got all my reps during the build-up phase of the press workout, plus a PR single. Went for a huge PR (and long standing goal) of 100kg, but it just wasn't there. Trust me, its coming soon. 

Stay tuned for a highlight reel from this weeks sessions, should be posted tonight.
“If you wait for a day to train when you feel good, you’ll lift about twice a year. Those days are rare. Your mind plays tricks on you. Learn to ignore it and keep training.” – John Broz

Wednesday, May 8, 2013

Training Log - Session #6


Flat Bench Press
136kg - 6x2 
115kg - 3x6

Ring Pull-Ups
Bodyweight x10
Bodyweight +20kg - 5x7 PR

Morning Bodyweight - 84kg

Energy levels were ass-low today. Not sure why. Took some extra coffee and got the workout done anyway. Doubles on bench were EASY, so i'll be increasing next session. Another Volume PR on Pull-ups. These are increasing incredibly fast. Booyah. Another one on the books. 

Training Log - Session #5

Deadlift

190kg - 20 reps, within 30 minutes


Tough workout. Two rep improvement over last workout, which is great.

Morning Bodyweight - 83.2kg

Sunday, May 5, 2013

Training Log - Session #4


BTN Strict Press

70kg – 2x5
80kg – 2x3
85kg – x1,1,1

Ring Dips

Bodyweight x10
Bodyweight +20kg – 5x8

Bodyweight – 83.2kg


Ok session today. Slight fatigue from the past few workouts, but still managed to improve my #'s over last session.

Dinner tonight

Pulled Pork BBQ, Steamed Peas and Perrier Lime



















Had many plates of this. It was damn delicious. Completely blew my calories & macros. Sometimes you just gotta throw-down. 

Saturday, May 4, 2013

Training Log - Sessions #2 & #3


Session #2, Yesterday (5/3/2013)

Ring Pull-up / Chin-up
Bodyweight x20, 15, 8x10 (115 total reps)

Romanian Deadlift

100kg - x5
120kg - x5
130kg - x3
140kg - 3x3
143.5kg - 1x5 
145kg - 1x3 

Barbell Shrug

145kg - x20
190kg - 5x20 +straps

Some good lifting today. Felt strong during the RDL so jumped the weight up. Working weight next session will be 145kg. 


Session #3, Today (5/4/2013)

Flat Bench

116kg - 4x6 Volume PR

Pause Back Squat

150kg x1
152.5kg x1 
155kg x1     PR
157.5kg x1  Bigger PR
160kg x1     HUGE PR
152.5 x1     Backoff set

Morning Bodyweight - 82.7kg

Kick-ass session today with PRs all around. Really happy. Plus, another highlight vid. 

Current Body-Comp / Progress

Had a low weigh-in this morning, 82.7kg (182lb), lean and dry. Fat-loss is going really well. I'll post up another comparison pic in a few weeks. 

Basically zero effort to maintain this bodyfat level. 

Thursday, May 2, 2013

Training Log - Session #1


Back Squat
143.5kg – 5x5 PR

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position
80kg – x5,4
85kg – x3,3,3
93.5kg – x1,1,1

Bodyweight - 83.3kg

Arrived home late, pissed off about being stuck in traffic for 2-1/2 hours. Regardless, I had another really good session. Volume PR on the back squat. Completed all of the triples and singles on the Press, but missed the second set of 5. I cant complain. That's still a strong improvement over last session.

Really happy with the gains on my Press & Bench, but feeling now like I need to bring up my squat & dead. May have to consult with Jamie on this one. 

Just slammed a big ass meal. Nailed my macros today. Tired as fuck. Goodnite.

Supplementation for Weightlifters

Face it. The truth is that 99% of the supplements that come out of the bodybuilding world are bull-shit. They’re costly and never live up to the hype in the ads. Don’t be the guy that goes into GNC and blows his whole paycheck, buying up whatever their ‘supplement expert’ employees tell him to buy.

Be smart. Educate yourself on what supplements are worth-while and use your money wisely.

I’m going help you out by listing the supplements that are actually worth your money. Fair warning though, this list will not be pretty, with flashy product names and claims of massive results. This is the tried and true shit. The stuff that pays dividends over time.

Let’s get right into it.


Multi-Vitamin – Nothing surprising or complicated about this one. Get yourself a quality multi-V from a reputable company so you can assure you have your micronutrient needs covered, even if your diet sucks.

I use and recommend NOW Foods - ADAM Mens Multi.

Omega-3/Fish Oil – From a health standpoint, Omega-3 fatty acids are the shit. They will aid in fat burning, improve your insulin sensitivity and decrease inflammation. Be sure to get a product that contains a high concentration of Omega-3 (check the nutrition label for EPA/DHA content per serving), so you don’t have to ingest a ton of arbitrary fat in order to hit your target Omega-3 intake.

Daily Intake Recommendation: 2g EPA + 1.5g DHA

I use and recommend NOW Foods - Ultra Omega-3, which will require 4 capsules per day to hit the target intake.

If you’re interested in learning more about Omega-3 Fatty Acids, check out this LeanGains article.

Calcium – It’s essential to bone health and has been suggested to assist in fat-loss.

I use and recommend NOW Foods - Calcium Citrate, which also contains some extra minerals such as Zinc, Magnesium & Copper. Two tablets per day (combined, 600mg Calcium) per day is sufficient.  

Vitamin D – If you work an office job (like me) and don’t get a decent amount of sun exposure daily, you should definitely pick up some Vitamin-D. The health benefits are immense. It’s been studied heavily and the info is all over the net, so google it.  

Daily Intake Recommendation: 2000 – 4000 IU

I use and recommend NOW Foods - Vitamin D3 (2000 IU), which will require 1-2 capsules per day to hit the target intake.

Creatine Monohydrate – The most proven supplement ever (short of steroids). In short, creatine increases strength, power and cellular hydration by keeping phosphate stores topped off and pulling water into the cell.

Daily Intake Recommendation: 5-25g, (I personally stay on the high end of that range)

For a great series with everything you need to know about creatine, check out John Kiefers Guide to Creatine Supplementation; Part 1, Part 2, Part 3.

Liver Tablets – This is an old-school supplement that nobody really talks about anymore, which is sad, because this stuff is a cornucopia for weightlifters. It supplies high quality protein, heme iron, the entire family of B-vitamins, Vitamins A/C/D/E/K as well as a host of micronutrients. On top of that, these are super portable, being in tablet form. As if that wasn’t enough reasons to buy this stuff… When was the last time you actually ATE liver?

I use and recommend UNIVERSAL - Uni-Liver. Typically, 2-4 tablets with each meal.

Whey Isolate Protein – It’s always good idea to have a protein supplement around to ensure that you hit your protein target every day. Although it’s much more expensive than standard whey, I prefer the Isolate variety (which has all of the Fat & Carbohydrate removed) both for the flexibility within my diet and for the cleaner taste on the palette.

I use and recommend SPECIES Nutrition - Isolyze.


So there you have it. A comprehensive list of supplements that will keep all of your nutritional bases covered. Combine this with a high quality nutrition plan such as the BioRhythm Diet and you’re as good as you could possibly get, from a nutrition standpoint.

Now get in the gym and bust your ass because that’s how gains are made.