PSB Fitness MEGATHREAD - Post your progress, goals, etc.

[Roger Explosion]

I've been using the Yokie reserve as my base test for cardio. One lap = 3 clicks. Yesterday I comfortably did 3 laps in under 50 minutes and still felt like I had enough in the tank to go for another. Feeling pretty good at the moment.

[thegraeman]

Starting Monday will be doing Ian King's 12 Weeks of Pain program for legs, and alternating it with the Twelve Weeks to Super Strength for upper body. I am doing these because I find I have quite a few weaknesses that I need to focus on. These programs start out with a lot of isolation and stabilisation, and then progress on to heavier lifting. Will be interesting to see how it goes.

Legs T NATION | Hardcore Leg Training - Part 1

Upper body T NATION | 12 Weeks to Super Strength - Phase 1

For my own records, best bench this week was 70kg for 4, squats 90 for 4, and deadlifts 110 for 3. See how these look when I finish the programs.

Halfway through this now (had to repeat week 3 due to ill health). Rest week this week, so cardio only. Its been challenging but interesting.
Improved my weights quite a bit. Best bench 6x77.5 (2nd of 2 heavy sets), squats 6x110 (2nd of 2 heavy sets) and deadlifts 110x6 (2nd of 2 heavy sets). Probably could go heavier on the deadlifts but I was training after a nightshift with no sleep before, definitely not fun.

Its going to be really interesting now working out my training and eating, since I have just started permanent Thursday, Friday, Saturday night shifts, with uni being all day Monday, then Tuesday, Wednesday, Thursday morning. I'm not on any kind of flash diet as such, just trying to eat healthier, and more. Got some basic protein which I make into protein oat bars for after workouts, have a protein smoothie before early morning workouts, eat lots of tuna and rice between meals at uni. Dinner is just a smaller healthier version of what I used to eat, makes it easier to have a nice meal with my wife rather than do some bizarre diet while she eats good food.

Anyway, will post again when I finish the programs in another 7 weeks. Then I might look at doing some heavy basic training for a while, maybe a 2 day split to allow recovery time. (I thought about droo's total body 3 times a week, but don't feel I could recover in time. Muscles are still too bloody sore 2 days later to push them hard again). Either that or get a trainer and do some boxing training mixed up with basic heavy lifts. Will have to wait and see.

[Squash]

Ok started this morning im going to try out a no/ very low carb diet for a few weeks to go along with my training and see how it goes the only thing that might be carbs is the vege's and milk in my tea but really looking at cutting all breads and pretty much anything carb related and being on site makes it alot easier as it takes all the cooking part out of it for breaky today i had a vege omelet, lunch chicken salad, and for dinner when i arrived on site they had steamed barramundi so had 2 pieces of that with a big serve of veges.

im hoping with this sort of diet i can start cutting away alot of the fat thats being a bitch to shift

[Professor Redfern]

See how you go on that mate but if you start getting dizzly or lethargic or craving stuff make sure you eat more fat.

[Squash]

ok cheers for the tip redfern

[Spock]

...if you start getting dizzly or lethargic or craving stuff make sure you eat more fat.

Eskimos recommend seal blubber - it is the Rolls Royce of fat.

Despite being obese and overweight, the local Eskimo population in the remote corner of southwest Alaska is yet to know how it feels to have heart ailment or diabetes. In a recent research conducted by Fred Hutchison found that although 70 of the Yup'ik Eskimos are overweight or obese and did not fit into our notion of healthy weight, still there is no case of diabetes or heart disease.

[Squash]

i dunno if this is a side effect of a low carb diet but probably is, im not feeling tired or anything but ive found out today that what was my new max from last week is now a real struggle just to get through, had to eventually drop down to the next weight down so i could get through the sets

[Professor Redfern]

Yep thats what it would be, stay tuned for weakness and dizzy spells.

[Squash]

awesome i cant wait lol, as along as it helps shed some weight ill be happy

[Hewie]

It doesn't last long .. Ive been off refined carbs for more than 18 months and I have no issues at all. Its just a very short term phase

[Squash]

ok thats good to know, has it been for the helping of cutting the fat away?

[Hewie]

Umm yeah you could say that .. Im about 30kg of body fat lighter ATM and my strength is more than reasonable.

I was coming off a serious back injury though so its not "normal" weight gain if that makes sense just 3 years of health issues, surgery and rehab.

[Professor Redfern]

Just make sure your vege intake is high enough and it shouldnt effect you too much.

[Squash]

Umm yeah you could say that .. Im about 30kg of body fat lighter ATM and my strength is more than reasonable.

I was coming off a serious back injury though so its not "normal" weight gain if that makes sense just 3 years of health issues, surgery and rehab.

sounds like a plan then

Just make sure your vege intake is high enough and it shouldnt effect you too much.

yea thats what ive been doing lately up here instead of my usual serve of potato/rice i just replace it with heaps of veges so its like 1/2 plate veges other 1/2 meat and i take a crib of hardboiled eggs and salad with me incase i get hungry later on like atm

[Squash]

ever have that moment when a string of really good songs start pumping at the gym and sorta fill you with more strength? well that happened today and i think my legs may be in agony tomorrow lol 4x20 hack squats at 75kg with a bunch of other leg workouts and back workouts, also staying in the gym untill 2hrs is up will probably drag out longer as my strength goes up

[Hewie]

Nice work mate. Just dont over do the training load too much. 2+ hours is a freaking long work out

[Squash]

Nice work mate. Just dont over do the training load too much. 2+ hours is a freaking long work out

ill try not to hehe, it wasnt a full 2hrs of weights tho i do my 1/2hr of cardio warmup then crunches/bridges/back raises for 15min then spend the last 1hr 15min on the weights

[Hewie]

Fair enough.

I still gotta send you that info too.

[Squash]

Ok man no rush, this Lo carb diet is working so far already now at 92.5kg so I've dropped 1.5 when before it was a struggle to try and drop below 93

Sent from my Desire HD using Tapatalk

[Squash]

Also I've noticed that I haven't been craving sweet stuff or anything like breads

Sent from my Desire HD using Tapatalk