My IMC Log

[AussieRugbyPlayer]

Ok all,

Considering I am about the only one who doesn’t have an IMC log, I have decided to get off my butt and whip one up.

Not sure how well I will be able to keep it up, but I shall endeavour to do my best.

Really concentrating on lowering the weight slightly, and squeezing the muscle at the peak of each rep.

Monday 16th June
Diet:
1. 5 x whole Omega 3 eggs
2. 200g kangaroo mince, 1 x cup green beans, 1 x tbl Mac Nut Oil
3. 200 roast chicken breast, 50g almonds
4. 50g WPI – PWO
5. 200g Extra lean beef mince, 1 x cup broccoli

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste

Training:
Trying the giant sets at the minute. LW, HB, Mick - lads if you are doing these day in day out, it’s a massive effort. It one of the hardest trainings I have done. I have been trying to build myself up slowly with them, starting with around 4-5 exercises, then hopefully getting up to 7-8 by the end of the comp. From what I read of you lads, I think I am doing them right.

Day 1: Chest, Abs, Calves/Glutes/Hamtrings and Biceps

40min walk on treadmill after work out – Ave HR approx 120BPM
Chest:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Flat bench DB press – 30kg
Incline bench DB press – 30kg
Standing cable flys – 58kg
Standing incline flys – 58kg

Abs:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Kneeing Cable cruncher – 91kg
Knees to Chest on flat bench
Leg raises on flat bench
Decline crunchers alt sides

Biceps:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Standing preacher curls – 35kg
Alt hammer curls – 22.5kg
Straight bar curls – 20kg
Seated one arm DB preacher – 20kg

Calves, Glutes & Hamstrings:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Seated Calf raise – 120kgs
Standing calf raise – body weight (will use DBs next time)
Weight good mornings – 20kg

Tuesday 17th June
Diet:
1. 5 x whole Omega 3 eggs
2. 200g chicken, 1 x cup green beans, 1 x tbl Mac Nut Oil
3. 200 grilled chicken breast, green salad, v small amount of mango sauce
4. No WPI I have run out
5. Beef with stir fry veggies in oyster source, 1 x glass of white wine

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste

Day 2: Shoulders and triceps.
30min walk at end of session –Ave HR approx 115-120BPM. Had to cut the session short, had to get home for birthday dinner with the ex, which is now my GF again – much happier man now.

Shoulders:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
DB Press – 25kg
Seated side laterals – 15kg
Seated reverse DB flys – 25kg
Standing DB raise – 17.5kg
DB shrugs – 35kg

Triceps:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Rope pull downs – 68kg
Over head rope extensions – 68kg
Straight bar push downs – 68kg
Reverse grip straight bar pull downs – 54kg
One arm pull down – 41kg

I weighed myself this morning as well, I was 114kg last Thursday and now I am 117kg, holding water for some reason. The diet has been good, I did have two slices of my birthday cake on Sunday night, which I think hurt a lot in the end. Cutting each meat source down by 20g each fornight to lower the cals.

Quads, Back, Abs and Biceps on Wednesday night.

Trying to get some muscle groups in twice a week which I think are lagging e.g. arms and back width. I am going to try and rotate it through, so each muscle group, especially the ones lagging get a turn at twice a week training – if that makes sense.

[nitro]

Everyone seems to be worried at there heart rate when doing cardio. The trainers i am with and asscociated with reckons this is old. Most people I see doing cardio now are about intervale training. Go hard for a certain time then rest then go hard again usually for 45 mins. this includes sprints,stairs ,hills circuit I see a lot of bodybuilders on saturday training this way at Kangaroo point so it is not just for runners. Sorry to hijack your log but i thought this might help the IMC guys with there cardio.

[AussieRugbyPlayer]

Yeah mate you right. I was doing HIIT for ages and I enjoyed it a lot more, you can pack more in, in a shorter time and get better results.

The reason why I am not still doing it is, I am currently running a keto diet, which uses fat as the fuel source, instead of carbs, as far as I understand it, HR above 125BPM uses carbs as the fuel source and under 125BPM uses fat as the fuel source. I think I am right here?

[nthnbeachesguy]

Not sure on the diet and BPM thing mate but congrats on the girlfriend thing, I know this can throw your whole life out when it happens. Hope it all works out for the best this time.

Fuck you're using a lot of supps eh? I just get my BCAA's from my PWO shake and my other shakes through the day. The horleys ripped factors has a fair whack of L carnitine in it as well which is sposed to help with fat loss.

[AussieRugbyPlayer]

Yeah I like trying new stuff with the supps. My stomach was a little sensitive to the a-l-caritine for a few days at that dosage, but all good now. I ordered it from O.S, so got it rather cheap. I kinda thought that I would use a lot of that stuff during the comp, depending on how it worked out, I might keep some and not others afterwards.

yes, happy about the GF, life is once again full.

[Legend]

Looking good ARP. Only thing id suggest is add in a meal 6, possibly another 5 eggs or a shake and PB before bed, and up your fats. Keep your protein constant (dont drop it 20g as you suggested). When weight loss stalls, start incorporating no fat days...dont worry about this at the moment as it will be further down the track.

Keep your cardio constant and regular. Dont worry about wearing a HR monitor as it will play mind games with you

Legend

[AussieRugbyPlayer]

Originally Posted by Legend

Looking good ARP. Only thing id suggest is add in a meal 6, possibly another 5 eggs or a shake and PB before bed, and up your fats. Keep your protein constant (dont drop it 20g as you suggested). When weight loss stalls, start incorporating no fat days...dont worry about this at the moment as it will be further down the track.

Keep your cardio constant and regular. Dont worry about wearing a HR monitor as it will play mind games with you

Legend

Thanks mate.

I ran out of WPI a while ago and I was rationing it to just after the WO. I would normally put another meal around morning tea time, which would be 50g of WPI.

I take it no fat days, I would cut out the add oil, natty PB, don't use any oil when cooking etc?

[Saxy]

Hows it all coming along ARP?
How is the thinking going with no carbs

[AussieRugbyPlayer]

Originally Posted by Saxy

Hows it all coming along ARP?
How is the thinking going with no carbs

Fine. The first few days I noticed brain fog a little bit, and I have been having one clean carb meal a week, but I seem to drop back in ok.

This week as been a bit of a exception, I turned 30 on Tuesday, so I have had to have the odd bit a birthday cake (very small thin slices - much to my disgust!), which has plaed havoc with the scales and me retaining water. I am somehow 3kg heavier than last thursday!

[AussieRugbyPlayer]

Wednesday 18th June
Diet:
1. 5 x whole Omega 3 eggs
2. Two thin slices of birhtday cake and 2 small pieces of bread with dip
3. 200g Chicken mince, 1 x cup green beans, 1 x tbl seaseed oil/soy sauce
4. 200 roast chicken breast, 1xtbl natty PB
5. 100g Chicken mince & 5x whole Omega 3 eggs, 1 1/2 tbl natty PB & mustard (quick dinner)
6. 2xtbl natty PB, 1 hard boiled egg
I have been using herbs, garlic and spices a lot in my cooking.

2L of green tea
4L of water

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste

Quads and Back. It was too much to try for abs and biceps as well.

Quads: 4 x giants of 8-10
1:
Squats - 170kg
Feet front squats (feet close together) - 130kg
Feet back squats - 130kg
2:
Feet bottom of platform leg press - 260kg
Feet top of platform leg press - 260kg

Isolated exercise for quads 4x8-10
Leg extensions - 71kg

Back: 4 x giants of 8-10
1:
Wide grip lat pull down - 71kg
Reverse grip lat pull down - 68kg
Standing straight bar lat push downs - 41kg
Close grip lat pull down - 71kg
2:
Deadlifts - 150kg
Bent over row - 80kg
One arm DB bent over row - 35kg

45min walk/cross trainer/ride after weights.

Weight was up from 114kg to 117kg, it's just water from what I can see, the extra carbs I have had this week have made me hold more. Good session, I had planned to add in abs and bis as well. But I couldn't do it, I was so tired before I got to the gym, the thought and the physical strength wasn't there for it.

[AussieRugbyPlayer]

Thursday 19th June:
Diet (not added fat day):
1. 5 x whole Omega 3 eggs
2. 200g extra lean beef mince, 1 x cup green beans
3. 200g roast chicken breast
4. 200g roast chicken breast, seeded mustard
5. 100g mix almonds and walnuts

Didn't get time to eat anything else. Tried a no added fat day to day to drop the cals (thanks for the advice lads). Going to try this every second day.

2L of green tea
4L of water

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

No trainingg today. I didn't get any cardio in either (fuck it!), I left the house at 7am and didn't get home till after 11pm. I really struggle to get anything done on Thursdays. I coach rugby on Thursday nights. I am only going to be able to get some cardio in on Friday, then back into the weights on Saturday morning with cardio.

[Legend]

ARP how many weeks do you have left before the show?

You need to get your diet right before you do anything else! 6 Meals with the same amounts of fat and protein in every meal...ive noticed your still skipping meals...mate you need to get out of this habit!

[AussieRugbyPlayer]

Originally Posted by Legend

ARP how many weeks do you have left before the show?

You need to get your diet right before you do anything else! 6 Meals with the same amounts of fat and protein in every meal...ive noticed your still skipping meals...mate you need to get out of this habit!

Hey Legend.

IMC finishes on the 1st August, so I have about 5 weeks left.

I am not purposly missing meals, it's just I can't get to the fridge or my doggy bag to feed. Some days I just can't do it, I have back to back meetings off site where I really can't take my food with me and I can't buy anything that resembles decent food. Not even a sushi shop. Plus also me missing meals is not a good thing, I get grumpy and I end up snacking on stuff I am not meant to be having at that meal e.g. 100g of nuts where I should have had 200g lean meat, tbl oil and some green veg. Just been working hard and run off my feet. Sounds like a shite excuse I know.

Been back into more structure today, which is good, the timings of the meals have been slightly off, but I have been getting them in.

I coach rugby on saturday afternoons and I take a small esky type bag with me, with 2 meals and 4L water in it. All the guys on the bench keep sticking the nose in it, becuase they know I have nice chicken or beef or something in there - bastards, I found 3 of them tucking into my roast chicken and green beans last Saturday!

[Mag58]

Dude Id strongly suggest doing some cardio first thing in the morning on an empty stomach and then at night after your work out.

You will notice a big change

[AussieRugbyPlayer]

Originally Posted by Mag58

Dude Id strongly suggest doing some cardio first thing in the morning on an empty stomach and then at night after your work out.

You will notice a big change

yeah I know mate. I was doing it, but I have been so tired in the last 2 weeks I haven't been able to get out of bed in the mornings and I am that stuffed when I get home after the gym and work, I haven't been able to move of the couch. I have been ding 45-60min cardio directly after weights at the gym.

[Mag58]

yeah sorry bout that mate....thats dieting. Its kinda like saying Im playing Rugby but dont like getting tackled.

We know how you feel mate its tough. But well worth it in the end. Be in it to win it do what you gotta do to make the try line

[AussieRugbyPlayer]

Originally Posted by Mag58

yeah sorry bout that mate....thats dieting. Its kinda like saying Im playing Rugby but dont like getting tackled.

We know how you feel mate its tough. But well worth it in the end. Be in it to win it do what you gotta do to make the try line

Thanks bro. I have been getting smashed at work as well, I have been so flat out and trying to couple in weights, cardio, uni work (last assignment this weekend!!) and getting food in is tough, but not unrealistic. I have to watch how tired I get for work as well, I have some major stuff happening at the minute as well, and I need to keep on the ball. Getting slow in my old age.

[Mag58]

Originally Posted by AussieRugbyPlayer

Thanks bro. I have been getting smashed at work as well, I have been so flat out and trying to couple in weights, cardio, uni work (last assignment this weekend!!) and getting food in is tough, but not unrealistic. I have to watch how tired I get for work as well, I have some major stuff happening at the minute as well, and I need to keep on the ball. Getting slow in my old age.

Oh mate its harsh with work! I was lucky to have some one cleaning up after me. Id love to compete again this year but I think with a new job I need to stay focussed.

I talked it over with Cheuky and Wazza they agreed. Cheuky is a great business man and said he grounded himself financially before competeing. Its a passion and hobby not a job for me.

Still I want to win and make no more mistakes