Thread: Just Chippin' Away

Thought id start a blog.. Always good to get continuous feedback.. Even its not accurate, i can still filter through the shit..

Bit about me:
Im 24, chippy(to you desk jockey's that's a carpenter), i work for myself and finishing my paperwork now for bouncing on weekends..

I usually work atleast 40 hours a week minimum onsite + quoting, weekends will be 2/6-8 hour shifts OVERNIGHT and/or saturday day chippy work.. Which fucks with my recovery and sleep.. but i want the extra cash for when i go away..

I train around what i do during the day.. Eg if im laying a deck for 3 days, i don't touch my lower back in the gym and don't spar at bjj.. My gym days move around what i do at work.. somedays its mon-thur others its wed-sat etc.. Its never locked in, always penciled in.

I do bjj 2-4 times a week(depends on work) and kickboxing classes 1-2 times.. Normally every day i have something on after work.. whether it be weights/bjj/mma etc..

Used to drink heaps.. 40+ scooners a week

anyway.. was 95.5kg a few weeks back.. im cutting for some bjj comps.. and just generally not interested in holding this much fat lol

got dexa scans.. at 92kg i was 22% bodyfat.. currently around 89kg.. higher lean mass and lower bodyfat.. will get measured in a few weeks when i get some time to see jarred... ive done nothing but change my diet.. training is still the same

Goals: Come in around 10% bodyfat or near that.. Not really picky on weight, but under 82kg would be nice. Something where i can compete against guys my size.. Everyone at bjj comps has a 6pack or 8pack.. Me coming in smooth with 3 kegs just doesn't count.. Im going against guys twice my strength and size..

What im eating:


After more discussion with my room mate, powerlifter and personal trainer im going to cut my protein down to low 200's.. That will also drop more cals and reduce toxic gas released from my ass.

For now im just doing drills at bjj and light wrestling only. Nothing hectic, im prone to injuries at training and with those low cals and lots of work on.. Its just my way of controlling risk for my cut.

This is my weights split:
Max ot style on compounds 4-6 reps 5 sets If i do 6 reps i up the weight, if i do 4 reps i keep it.
Iso's 3*12

chest/shoulders
flat bb
shoulder press db
pecdec
chest dips
side raises
front z bar raises
rotator cuff things
rear delt lifts(ill get the propper name)

back
deads bb
bent rows
db one arm rows
lat pull ups (weighted)
db shrugs
lat pull down things(need the exercise name..will post when i find it)

legs
squats bb
leg press
leg extension
leg curls
sitting calf
hip abduction
hip adduction

arms abbs
seated db curls
skull crushers zbar
reverse grip cable curls
weighted dips elbows in
weighted abb machine
weighted lower abb raise machine
side raise thing for my sides(need exercise name)

Cardio/misc training:
2 full body cardio sessions.
500m row 30 pushups 30 bb squats 20 db shoulder press 80 situps
repeat that 3 times, all done after my weights workout.

Done after weights sometimes, other times not.
bjj 2-4 times a week. 30 mins drills usually 4-5 6 minute sparring rolls after it
mma 1-2 times a week, 30 mins drills 30 mins intense cardio
Im pretty random with this shit, if im working close to home i can make the early classes and other times i skip it and just do the gym.. Im pretty random because of work and i don't like to lock in a timeframe every week..

weekends, i usually swim atleast once a week and run either along the beach on the walk path or run the dunes

Changes:
changing the full body routine to a punching bag and similar exercises so i can do it at home in the garage before work.. 4:45-5:15 am.. then leave for work

Want to get the shoulders onto their own day.. Not sure if im doing enough chest exercises.. Ive got a tight chest and tight traps atm. Im getting fortnightly massages which is loosening me up along with static stretching on my chest and traps and pnf on my hammies which are a bit tight..

I only get tight when i work.. When i took a year off working, i was normal lol its posture related at work.. Working on the ground or above my head is where its at..

Anyone got anything to say in regards to anything. Feel free to post..

Ill update my thoughts and activities when something changes

88.5kg this morning after a piss..

89.0kg after gym + breakfast + lunch - shit

Seem to be able to keep under 90kg today.. nothing else changed..

got 70kg for 3 sets on ab curls :P

nice work mate you got any pics?

Originally Posted by O.N.

nice work mate you got any pics?

Ill grab some today prob.. Gotta try some portrait stuff soon anyway

Dw about the beard, im growing it for defqon.. Im going as jeebus.

fuck im hairy hahaha



Dw about my posing.. In one hand ive got a remote and just clicked it with a second delay.

Will do back shot when my battery is charged it just ran out the ****.

Can see i still wanna drop some good kg's to get down to leaner level.. I still look like ive spent my entire up bringing drinking vb

Ill de-hair myself today.. and get some shots up tonight all over.

Originally Posted by cwat

Can see i still wanna drop some good kg's to get down to leaner level.. I still look like ive spent my entire up bringing drinking vb

Ill de-hair myself today.. and get some shots up tonight all over.

Why are you dieting down, you're not fat?

Good shape on your quads also.

nice shape on the lower quads! mine only grow up the top. guess i dont do any extensions or anything lol
and no not fat. i probably got some more chub then u...

Originally Posted by cwat

Thought id start a blog.. Always good to get continuous feedback.. Even its not accurate, i can still filter through the shit..

Bit about me:
Im 24, chippy(to you desk jockey's that's a carpenter), i work for myself and finishing my paperwork now for bouncing on weekends..

I usually work atleast 40 hours a week minimum onsite + quoting, weekends will be 2/6-8 hour shifts OVERNIGHT and/or saturday day chippy work.. Which fucks with my recovery and sleep.. but i want the extra cash for when i go away..

I train around what i do during the day.. Eg if im laying a deck for 3 days, i don't touch my lower back in the gym and don't spar at bjj.. My gym days move around what i do at work.. somedays its mon-thur others its wed-sat etc.. Its never locked in, always penciled in.

I do bjj 2-4 times a week(depends on work) and kickboxing classes 1-2 times.. Normally every day i have something on after work.. whether it be weights/bjj/mma etc..

Used to drink heaps.. 40+ scooners a week

anyway.. was 95.5kg a few weeks back.. im cutting for some bjj comps.. and just generally not interested in holding this much fat lol

got dexa scans.. at 92kg i was 22% bodyfat.. currently around 89kg.. higher lean mass and lower bodyfat.. will get measured in a few weeks when i get some time to see jarred... ive done nothing but change my diet.. training is still the same

Goals: Come in around 10% bodyfat or near that.. Not really picky on weight, but under 82kg would be nice. Something where i can compete against guys my size.. Everyone at bjj comps has a 6pack or 8pack.. Me coming in smooth with 3 kegs just doesn't count.. Im going against guys twice my strength and size..

What im eating:


After more discussion with my room mate, powerlifter and personal trainer im going to cut my protein down to low 200's.. That will also drop more cals and reduce toxic gas released from my ass.
For now im just doing drills at bjj and light wrestling only. Nothing hectic, im prone to injuries at training and with those low cals and lots of work on.. Its just my way of controlling risk for my cut.

This is my weights split:
Max ot style on compounds 4-6 reps 5 sets If i do 6 reps i up the weight, if i do 4 reps i keep it.
Iso's 3*12

chest/shoulders
flat bb
shoulder press db
pecdec
chest dips
side raises
front z bar raises
rotator cuff things
rear delt lifts(ill get the propper name)

back
deads bb
bent rows
db one arm rows
lat pull ups (weighted)
db shrugs
lat pull down things(need the exercise name..will post when i find it)

legs
squats bb
leg press
leg extension
leg curls
sitting calf
hip abduction
hip adduction

arms abbs
seated db curls
skull crushers zbar
reverse grip cable curls
weighted dips elbows in
weighted abb machine
weighted lower abb raise machine
side raise thing for my sides(need exercise name)

Cardio/misc training:
2 full body cardio sessions.
500m row 30 pushups 30 bb squats 20 db shoulder press 80 situps
repeat that 3 times, all done after my weights workout.

Done after weights sometimes, other times not.
bjj 2-4 times a week. 30 mins drills usually 4-5 6 minute sparring rolls after it
mma 1-2 times a week, 30 mins drills 30 mins intense cardio
Im pretty random with this shit, if im working close to home i can make the early classes and other times i skip it and just do the gym.. Im pretty random because of work and i don't like to lock in a timeframe every week..

weekends, i usually swim atleast once a week and run either along the beach on the walk path or run the dunes

Changes:
changing the full body routine to a punching bag and similar exercises so i can do it at home in the garage before work.. 4:45-5:15 am.. then leave for work

Want to get the shoulders onto their own day.. Not sure if im doing enough chest exercises.. Ive got a tight chest and tight traps atm. Im getting fortnightly massages which is loosening me up along with static stretching on my chest and traps and pnf on my hammies which are a bit tight..

I only get tight when i work.. When i took a year off working, i was normal lol its posture related at work.. Working on the ground or above my head is where its at..

Anyone got anything to say in regards to anything. Feel free to post..

Ill update my thoughts and activities when something changes

Mate should keep that protein as high as you can and produce as much gas as you can, so when you have someone in a triangle choke you can drop one of those beauties. He will be tapping real quick LOL..

Agree with the others. Good shape legs ( look strong) .

Try not to deplete youself too much before a comp cos you need those glycogen stores in ya muscles etc .. Deplete too much and come comp day you will feel flat as fuck..
not sure how long before ya comp you weigh in??. A lot of guys if they have a couple of days or so after weigh in to re-hydrate themselves, use saunas etc to drop the weight quickly just for the weigh in. This way they weigh in say at 85 kg, re-hydrate then fight at a much heavier weight say 90 kg or more.. ( you can carb load as well of course)..

Yeah I agree with the others, you don't look fat so I not sure why your trying to lean out as yet.

22% is way too fat for me guys..

I wrestle and compete with guys who at most would be 15%.. And i mean at most 15%.. And when they're not 15% bodyfat im in the open weight (above 90kg) with fat ***** who are 120kg+ who just land on me and squash me in guard for 6 minutes lol

Me with 10% bodyfat i should be in under 80kg.. Hence why im cutting down to an acceptable competitive weight. Scans come in at 72kg lean mass i think so 10% on that is just under 80kg.

If i don't cut ill be against guys who are 92kg with a 6 pack or 8 pack.. Much better conditioned and it just gives me the disadvantage, im sick of wrestling big ***** lol

No loss of strength at all so far.. Im pretty bitchy with strength anyway lol but none lost yet..

quads, yeah i dunno.. I walk around all day maybe that built em up? i squat 130kg for a few sets of 4-6 reps RAW. So im hardly strong legged.. on leg extensions i can muster out 40 tho.. i think thats kg but not sure.

Im looking nice and small again now.. I got narrow shoulders and long limbs so losing this fat really shows me how much smaller i really am lol

Weigh in's are usually in the morning of the comps. So sauna suits and that sort of shit can be used to a limited range. I don't want to be exhausted or cramping trying to pull off a gogoplata from guard lol

Ultimately i just don't see the point in holding 22% bodyfat if i can just cut for a few months and maintain sub 15% and cut to 10%-ish for when i feel the need too...

This is me when i couldn't bench 20kg for sets:

And me in my fattest form:

they some chunky ass arms man!

Deadlifts today with new belt:

140*6
160*2

I could go more. Next week ill try for 170kg

I didn't mean to get out 140kg 6 times.. I just was lifting better with the belt and kept going till i couldn't go no more lol

Then put on another 20kg and just went my hardest.. got 160kg twice and then my grip failed off the floor..

Next week i won't waste my grip strength on the 140kg as hard. ill just keep adding weight doing 1-2 reps till i can't do any more..

so on mid 1200 calories a day.. Im still pbing every week.. has zero effect at the gym for me right now..

Originally Posted by cwat

Deadlifts today with new belt:

140*6
160*2

I could go more. Next week ill try for 170kg

I didn't mean to get out 140kg 6 times.. I just was lifting better with the belt and kept going till i couldn't go no more lol

Then put on another 20kg and just went my hardest.. got 160kg twice and then my grip failed off the floor..

Next week i won't waste my grip strength on the 140kg as hard. ill just keep adding weight doing 1-2 reps till i can't do any more..

so on mid 1200 calories a day.. Im still pbing every week.. has zero effect at the gym for me right now..

Be VERY careful with PBing your deads especially on cal restriction man. I herniated a disc doing my 4th rep I reckon it was and that wasn't on cal restriction. Just make sure your form is 100% and dont be afraid to give up once your form gives out.

bebbs u fat fuck

he might not be fat but hes all kinds of ugly

Ok if weigh ins are on same day that sucks the big one lol..Really depends on the organisation that ya fighting in. Nothing worse than a big heffa lying on ya while ya in guard.. That's why MMA fights are better cos you can elbow his face in and change his mind about lying on ya lol

Originally Posted by Rush

Ok if weigh ins are on same day that sucks the big one lol..Really depends on the organisation that ya fighting in. Nothing worse than a big heffa lying on ya while ya in guard.. That's why MMA fights are better cos you can elbow his face in and change his mind about lying on ya lol

Lol yeah i know i train with half a dozen mma fighters.. One mate dropped 12kg in 4 weeks to fight..

Originally Posted by IW2BC

Be VERY careful with PBing your deads especially on cal restriction man. I herniated a disc doing my 4th rep I reckon it was and that wasn't on cal restriction. Just make sure your form is 100% and dont be afraid to give up once your form gives out.

Yeah im pretty careful in this respect. Also been over it with my room mate..

Going this weekend for bench, squat and dead technique critique with him.

Cut dinner meat to 150gms..

Trying to keep protein to under 50gms per meal..

Anyone got any no carb idea's for snacks.. I wanna ditch the pre workout shake.. too many shakes imo

Considering putting in more eggs.. but a dozen a day is still heaps imo

no more tuna.. im done with tuna lol

just got 87.6kg this morning and i gotta do a shit

loss is slowing up a bit..

But im about to start to up the cardio to every morning before work.. i can't get any more tired than i already am all day every day

Still no strength loss.. Repped out on 90kg flat bench..

Can't do 1rm squat this weekend, room mate is away working so ill go for it next week.