Zeus' competition entry 17 April 2017

[hollowedzeus]

Solution

[hollowedzeus]

Smashing out quads and abs this morning

[hollowedzeus]

Smashing out quads and abs this morning

Apparently I'm getting a blood test before it...

[hollowedzeus]

Put it in your shake and blend it. You dont taste it

Spinach?! Aw man. I guess I'll try it. Chuck some oats and peanut butter or something in it. I've got a couple of bags of it because I'm in idiot and thought it was brocolli

[marcus300]

Spinach?! Aw man. I guess I'll try it. Chuck some oats and peanut butter or something in it. I've got a couple of bags of it because I'm in idiot and thought it was brocolli

Yes i have a big bag daily blended. What's taste got to do with it anyway?

[hollowedzeus]

Yes i have a big bag daily blended. What's taste got to do with it anyway?

^correct. Forgot my mindset... I ploughed through it last night but it was like eating snot. Would have much preferred broccoli

[marcus300]

^correct. Forgot my mindset... I ploughed through it last night but it was like eating snot. Would have much preferred broccoli

Your a machine, food is just a fuel for you to keep going.

[hollowedzeus]

Your a machine, food is just a fuel for you to keep going.

I am a machine. Heading into the gym right now to make you proud

[hollowedzeus]

Thank You! I will certainly continue doing the best I can! I've been changing to this workout style too and o can tell you it's knackering and I've still got more left in me.

I used to count to 8 or 10 also then put the bar down. Even on my last set. Seems kind of pointless doing that now eh?

[hollowedzeus]

DAY 16
Finished my prescription of vitamin D last week so went in to get retested today. The nurse was super nice I really liked her. Managed to convince her to pull my free and total test again. This time no keto or anything so it should be a real value. Still think it will come back kind of low... I don't feel normal testosterone levels at all. Last test was 16nmol or 480ng/dl total and 286pmol/l free.


TRAINING
Tried some squats but my body absolutely rejects squats. Done around 70kg and I just kind of went nope. Wasn't in the mood to evaluate my posture and stuff. But moral of the story I struggle to squat. Despite not having small legs.

Leg press
130kgish working sets

Leg extension
100kg working sets

DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

[marcus300]

DAY 16
Finished my prescription of vitamin D last week so went in to get retested today. The nurse was super nice I really liked her. Managed to convince her to pull my free and total test again. This time no keto or anything so it should be a real value. Still think it will come back kind of low... I don't feel normal testosterone levels at all. Last test was 16nmol or 480ng/dl total and 286pmol/l free.


TRAINING
Tried some squats but my body absolutely rejects squats. Done around 70kg and I just kind of went nope. Wasn't in the mood to evaluate my posture and stuff. But moral of the story I struggle to squat. Despite not having small legs.

Leg press
130kgish working sets

Leg extension
100kg working sets

DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

You need to understand how to squat properly first , check out my thread on it

CORE BRACING AND BREATHING

Over the last few months I've started to get stronger and feel a lot more stable in my lifts to start pushing more weight. After 30yrs of training its extremely hard to progressively lift heavier weight each week and you have to start implementing other methods like increasing intensity etc. The reason why I have got stronger is because I've gone back to some of my old power lifting techniques what I was taught in the first years of lifting. What's happened is I've got a lot stronger and injuries feel better and I'm far more stable in my lifts which bounced me into new growth.

Bracing and breathing properly is an elite procedure but I am going to write a bit about it for those who don't know anything about it and how to do it so you explode in size and power. Bracing is a procedure what makes an extremely strong trunk and by bracing your core your lifts will be more powerful, stronger and you'll be less likely for injury.

What happened to me was bracing and breathing was ingrained into how I lifted but over the years and my transition from power lifting to bodybuilding I slowly started to lose the proper bracing and breathing technique and I relied on my sheer strength and power what I had. Many bodybuilders breath and lock in a pre lift differently than power lifters and for me I've gone back to my old power lifting days to help me and I can't express enough what this as done for me.

Bracing is simply tensing the core and the secondary muscles to create stiffness in the area so your trunk can withstand a lot of pressure and force which relates to a lot more power, but you have to learn to use the diaphragm to engage the core properly this is very important otherwise you wont be able to breath and brace which is the key to the whole process. Lowering and pushing the diaphragm down to activate the core comes naturally to me I can do it anytime anywhere but if your not use to doing this the best way to feel this happen is to push as much air out of your lungs as possible. While your doing this you will feel the core stiffen up and if you carry on pushing all the air out you will feel a pain and pressure just under your rib cage and this is your diaphragm pushing down to create this pressure so your trunk is full tensed. Once you experience this and learn how to activate this procedure you will be able to do it instantly and wont need to breath out and go though this to make sure your in the right position to lift, infact its very dangerous to breath out pre lift so don't use this method I've just explain above before a lift its a way for you to understand how to activate the diaphragm to get into the right position so you can breath while your lock into the brace. I do have an excellent video to show how to do this and goes through what I've explained above.

Once you learn how to activate your diaphragm and make your trunk ridged you can start to learn how to breath properly through bracing. The last thing you want is to be tensed and not being able to breath during a heavy lift especially exhaling during the effort. Now to breath while bracing you have to breath through your stomach and not your chest. If you take a deep breath in and your chest expands and lifts up your not doing it right and the activated core will not be ridged anymore. You learn to push the stomach sideways and breath with the stomach and push the oblique's out, so they go sideways and outwards and lock into place , if you have a belt on you will be able to breath against this to help engage the secondary muscles for the brace and make sure your core is still engaged.

So any overhead lift or power movement engage the core by bracing using the diaphragm then take deep breaths in through the stomach by pushing the stomach sidways and oblique's instead of the chest. I can do this within seconds and be ready for any kind of lift. To help me with my bracing and trunk stabilization ive trained my core, oblique's ( I know Kel will hate that one because it may thicken the waist but doesn't bother me if it helps me in other areas), spinal erectors, rectus abdominals and glutes.

If you have never used bracing by lowering the diaphragm and breathing through the stomach it wont come easy, its something what you have to learn to do but once you master it and can implemented it at a seconds notice you will get far more better lifts, get stronger and be overall more stable. I've done this for the last 3 months and I've started to grow again and my lifts have gone through the roof, not just in the squat but anything such as shoulder press, incline press rows etc. When you brace properly your posture will be in a better position to handle more overhead weight, your spine will be more braced and the power what just flows is remarkable.


I was talking to Almostgone via email one night and I was explaining to him about what I've been doing and I sent him a few videos to help get him started and from the feedback he's given me it looks like things are improving for him aswell, I am sure Almostgoine will update you all in the following few weeks how things are going but this is a must especially with HIT. I know we all lock and tense into lifts and then exhale on the effort but try bracing and creating that pressure in your core via your diaphragm and while your in it breath and get ready for your lift. All I can say is this is a remarkable tool to have and I feel so indestructible and powerful its showing in my thickness and size


The videos are from another one of my hero's Chris Duffin

First one more or less tells you the B & B for squatting but will also explain how to start learning how to get into this position, its not just for squats.





http://forums.steroid.com/workout-tr...breathing.html

[hollowedzeus]

Oh my that's a hard concept to understand breathing into your obliques. I'll need to dive back into that video and dissect it fully with a fresh head in the morning.

You've hit the nail in the head again. I will need to improve as I've read countless times that squatting is the most fundamental movement and great mass gainer. So I guess I need to pay my dues and get it done by working on it.

I used to half squat 180kg and thought I was a king when I was 15/16.

Thanks again for your continued help

[marcus300]

Oh my that's a hard concept to understand breathing into your obliques. I'll need to dive back into that video and dissect it fully with a fresh head in the morning.

You've hit the nail in the head again. I will need to improve as I've read countless times that squatting is the most fundamental movement and great mass gainer. So I guess I need to pay my dues and get it done by working on it.

I used to half squat 180kg and thought I was a king when I was 15/16.

Thanks again for your continued help

Its not hard its practise. You can't squat with sloppy form your just asking for trouble. Create a solid column and squatting will be alot easier

[ghettoboyd]

keep it up Zeus your results will be a tough act to follow brother...

[hollowedzeus]

keep it up Zeus your results will be a tough act to follow brother...

Thanks man appreciate it still waiting on my results coming tho... postie must be late

[hollowedzeus]

Its not hard its practise. You can't squat with sloppy form your just asking for trouble. Create a solid column and squatting will be alot easier

Would you recommend using a belt to brace against? Or should this be something to learn without equipment first perhaps ..?

[marcus300]

Would you recommend using a belt to brace against? Or should this be something to learn without equipment first perhaps ..?

You need to read my post and watch Chris explain it on his video mate. Its the basic pre lift ritual for all power movements. Watch the video pls

[hollowedzeus]

You need to read my post and watch Chris explain it on his video mate. Its the basic pre lift ritual for all power movements. Watch the video pls

Never went all the way through IT last night. Just finished watching it there. Incredibly detailed. I'll give it a go next time at the gym. It's great that's it's broken into definite parts to focus on pre lift. I am now watching his deadlift video. Very informational
Thankyou

[marcus300]

Never went all the way through IT last night. Just finished watching it there. Incredibly detailed. I'll give it a go next time at the gym. It's great that's it's broken into definite parts to focus on pre lift. I am now watching his deadlift video. Very informational
Thankyou

He's one of the best IMHO. I use bracing for all my power lifts what need my body to be a solid column, infact it just comes naturally with everything I do I can brace and breath within 2 seconds at any time. I use to practise this driving my car or walking around in my early days lol

[hollowedzeus]

He's one of the best IMHO. I use bracing for all my power lifts what need my body to be a solid column, infact it just comes naturally with everything I do I can brace and breath within 2 seconds at any time. I use to practise this driving my car or walking around in my early days lol

Love the transferablity between the sports and being able to take things from powerlifting.

I guess I'll gets to practising also

[hollowedzeus]

DAY 17
Had a bit of a lazy day today. Chilled at home. Was a lovely day here in Scotland around 17 degrees so chilled out the back with my dogs. Had an absolutely phenomenal training session today. Really enjoyed it. However there was a loudmouth prick in the gym chatting to every young girl that came through the door and was laughing obnoxiously very loud the entire time. I feel that this sex pest drovemy aggression the entire workout.


TRAINING
ARMS
Straight bar triceps pushdown
2 working sets 83kg. 1 with half reps other negatives
Supinated grip pushdown
60ishkg working set. Negatives

French press (first time)
20kg
Working set 25kg to 'failure'

Straight bar curl
Warm up
2 working set 40kg negatives

Bicep curl dumbbell
16kg working with partials

Hammer curl dumbells
16kg working with drop to 14kg



DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

[hollowedzeus]

DAY 17
Had a bit of a lazy day today. Chilled at home. Was a lovely day here in Scotland around 17 degrees so chilled out the back with my dogs. Had an absolutely phenomenal training session today. Really enjoyed it. However there was a loudmouth prick in the gym chatting to every young girl that came through the door and was laughing obnoxiously very loud the entire time. I feel that this sex pest drovemy aggression the entire workout.

TRAINING
ARMS
Straight bar triceps pushdown
2 working sets 83kg. 1 with half reps other negatives
Supinated grip pushdown
60ishkg working set. Negatives

French press (first time)
20kg
Working set 25kg to 'failure'

Straight bar curl
Warm up
2 working set 40kg negatives

Bicep curl dumbbell
16kg working with partials

Hammer curl dumbells
16kg working with drop to 14kg

DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

Adding an extra bowl of oats. 200ish calories done some cardio tonight

[hollowedzeus]

Just completely ruined a gym session for me and my partner there. Go me

[hollowedzeus]

Sorry about the no post yesterday. Kind of had a write off of a day. I'm stressing about something I have to do next week and I was acting like a wank yesterday because I keep thinking about it so I ruined mine and other people's day.

I didn't break my diet which I am proud not to have done. I did however add in a couple of slices of wholemeal bread to put my peanut butter on. Don't really count that as breaking my diet

On better form today... going to get a good gym session in tonight. Then meet up with friends and watch them drink milkshakes... all in good fun. I'm not a social guy but I need out to clear my head.

[hollowedzeus]

DAY 19
Good day today. Better mood than yesterday. Training felt awesome really pushed it. Sex pest was back in the gym tonight pretty annoying. Needs knocked the fuck out i think. Absolute annoyance to everyone. Nonetheless excellent session really pushed it
Also we are having a rather beautiful week here in rainy Scotland hope everyone else is enjoying nice weather also.


TRAINING
Chest and calves
Chest press dumbbells
2 Working sets 44kg 40kg

Fly machine
2 Working sets 113kg 105kg

High to low pulley
2 working sets 32kg each side

Calf raise
2 working sets 175kg



DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

[hollowedzeus]

Another lovely beautiful sunny day. Really lifts the mood

[hollowedzeus]

DAY 21
I'm really enjoying the summer weather here in Scotland. Spending alot of time outside trying to tan up for the first time ever. Usually a winter guy but was really feeling summer this winter. Defiantly can feel a little fat coming back on.
Had a chest workout the other day and could feel a little cranking in my shoulder during the workout. Hope everything is alright. Gonna hit up shoulders tomorrow after the docs. Can't wait.

Hopefully get my test results back while I'm at the docs too... got my total and free test pulled. I think it will come back a little higher that what it used to be but I still don't feel normal... I guess I've put up with it for a few years already. Can put up with it for a few more.

Hope all other contestants in the comp are doing awesome and keeping up the good work.


DIET
240g oats
550g chicken
2 banana
500g brown rice
Protein powder
400ml milk
Spinach
50g peanut buttee
3200ish calories

SUPPLEMENTS
3000mg fish oil
Zma
Msm glucosamine
Creatine
Bcaa
Nac

[hollowedzeus]

Also... to show a little shot of my willpower... got this photo off bossman...

Tucking into my prepped meal

[hollowedzeus]

Shoulders is on the agenda in an hour or so. Favourite body part

[hollowedzeus]

How much does eating oats 20 minutes before a blood test effect the results? Test was first thing in the morning but was sprung on me so I wasn't technically fasted but I don't feel it had enough time to enter my system. Had shitty results for test last time and they are even worse this time.... will post up my blood work later

[hollowedzeus]

Here is my blood work... they may not be 100%. Going to start going for my own blood work unbelievable the amount of hassle the nhs are giving me. Was at the docs this morning for something that is hopefully unrelated to low test.... but I mentioned the blood work and she went off at me and gave me scolding for wasting nhs money and that I'm fine...

[hammerheart]

Here is my blood work... they may not be 100%. Going to start going for my own blood work unbelievable the amount of hassle the nhs are giving me. Was at the docs this morning for something that is hopefully unrelated to low test.... but I mentioned the blood work and she went off at me and gave me scolding for wasting nhs money and that I'm fine...

What happened there? I recall your levels being 2x those.

I can see the SHBG has normalized, when T is not bound anymore will clear out faster, leading to lower Total levels.

That means a real issue low T issue exists imo.

Can't you get a private endo?

[DocToxin8]

Stay strong.
Couldn't read the BW results on the phone now,
Wish you luck.

You're really killing it Zeus. I'm getting worried.
Maybe u could start your day with a 6pack of beers from now on.
Beer makes u strong u know.

[hollowedzeus]

Stay strong.
Couldn't read the BW results on the phone now,
Wish you luck.

You're really killing it Zeus. I'm getting worried.
Maybe u could start your day with a 6pack of beers from now on.
Beer makes u strong u know.

Thanks doc. How have you been keeping? Saw you post that you had a cheeky pizza I'm not so sure if you should be worried. 9.4nmol/l or 310ng/dl total test 226pmol/l free test.

Shooting blanks in the gains front I had my cheat day today. Smashed some basmati rice instead of brown rice post workout:0 I'm getting fat don't you worry. Practising sucking in my gut for the final photos

[ghettoboyd]

watch out for doc man hes just pulling our leg with being all slack with his diet and shit...he using old Arnold's reverse psychology on us so we relax and then BOOM his result pics will be of magazine quality the fucker...im on to you Doc...

[hollowedzeus]

watch out for doc man hes just pulling our leg with being all slack with his diet and shit...he using old Arnold's reverse psychology on us so we relax and then BOOM his result pics will be of magazine quality the fucker...im on to you Doc...

I'm on to him need to get up pretty early to fool me...

I've got a new strategy. Gonna buy a poster of a hot girl and stare at it for 35 minutes each and every morning to drive my test up. But don't tell anyone, this is my secret to winning this comp

[Sicko]

I'm on to him need to get up pretty early to fool me...

I've got a new strategy. Gonna buy a poster of a hot girl and stare at it for 35 minutes each and every morning to drive my test up. But don't tell anyone, this is my secret to winning this comp

Just "stare" hunh...sounds to me like you'll end up losing some "testosterone" if you stare at a poster of a hot chick in the morning...ehehehhhehh...

[hollowedzeus]

Forgot to mention yesterday but after the doctor told me there was nothing wrong with me despite symptoms (she knows me best right? Despite never having met me before).... she looked at my blood work... asked who on earth asked for the blood tests. I said me. She asked who wanted these individual tests. I said me.

After she grilled me on wasting nhs money... proceeded to prescribe me 800iu of vitamin d3 per day...

From what I've read I should be supplementing with 5x this dose...

[Sicko]

Forgot to mention yesterday but after the doctor told me there was nothing wrong with me despite symptoms (she knows me best right? Despite never having met me before).... she looked at my blood work... asked who on earth asked for the blood tests. I said me. She asked who wanted these individual tests. I said me.

After she grilled me on wasting nhs money... proceeded to prescribe me 800iu of vitamin d3 per day...

From what I've read I should be supplementing with 5x this dose...

What does a chic know about how a man feels with low T anyways unless she is actually a Endo who is sympathetic to the cause!
Find another Doc.
And yeah she is not that bright as 10,000iu would be the daily minimum requirement.

[hollowedzeus]

Hah! You know me!

Yeah I'm gonna ride it out for a while and stick to non nhs bloodwork so I can get exactly what I want.

I don't know if I qualify as low t but it's not making me miserable. I still enjoy my life each day usually. Just like everybody else I guess.

Only symptoms are tiredness and sexual dysfunction I guess you call it.
No drive and problematic issues before...

But hey I'm still young. Endocrine system developed till you're 25. That's been fair hammered into me on this forum haha

Edit- I also sweat excessively when I have to interact with people or be in public for some reason. Been like this for s few years