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!

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. 

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.

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.

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!

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.

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

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. 

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. 

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

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. 

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. 

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.