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CCM Quest 2013

You'll be alright Chilli; Good you can see the positive that a routine can provide for you during this time.

Go easy on yourself re : goal weights and lifts etc.. just for a bit.
 
Test-E said:
You'll be alright Chilli; Good you can see the positive that a routine can provide for you during this time.

Go easy on yourself re : goal weights and lifts etc.. just for a bit.
Click to expand...

thanks, mate :)

been improving every week, despite feeling blue and out of sorts in all other ways.
feels a bit like a permanent anxiety attack but have found that lifting stuff has been a good way to deal with it.
 
EOM Update 06/10/2013

Obviously took some steps backward over recent months but am back on track now.
Thank you to everyone for all the kind messages :)

Weight seems to have stabilised again, in no small measure due to being very consistent with diet and getting back to training normally.

Body Comp Update
Morning fasted weight: 46.4kg (after a big feed yesterday)

Untitled.jpg

Neck and calf measurements for prev months have been adjusted. I noted I hadn't been measuring correctly and consistently over time for these before.
Minor point.

Diet Update
I am now reverse dieting much more methodically and tracking weight every day as well as macros. While I went backwards with macros, it's been a blessing in disguise as I'm now really monitoring progress week by week and the impact of increased kcals/carbs/fats.
So far so good.

I am also trialling creatine for the next few months, just to see if it makes a diff. i started with 5g per day for 10 days and have now switched to 10g per day for a couple of weeks, after which I'll drop to 5g per day again.


Training Update
Will be back to big weights and sets of 3 reps from tomorrow (Monday).
Strength is no longer the issue but I have had trouble focussing on my lifts (mind elsewhere and usually all over the shop). This week i felt like I was back and both form and focus were spot on.
 
new Do Wins ...

love them already

ce157cd42fde11e3a08722000a1f91ab_8.jpg
 
Darkoz said:
Women and shoes. :D

How are you pulling up Viv?
Click to expand...

As per update, Darkman, I'm doing OK. But you know, it's still raw.
Only really just got over the anger and shock phase ... quiet devastation is now my thing.

But I'm getting on with things. Most importantly, gotta be there for my mum. It's just the two of us so she needs me more than ever now and, I have to admit, I need her too right now.

Training is much better and diet is on track so at least these are positives.
My bench still sucks, my deadlifts are my pride and joy, and I've started squatting again for the first time since May with no pain or discomfort so that is all good.

As for shoes, wow ... I haven't bought anything but nikes and do wins for a long time. I have no need of fashion, Darkman. Too old to be a social butterfly ;)

But I do appreciate the artwork and craftsmanship of a fine piece of footwear.
Yes, indeed.

59beba8b56ae171c824078b5604c3220.jpg
 
Update 17 October 2013

This week I have reverted back to my tried and true method of setting minimum protein and fats with the rest carbs.

Strict reverse dieting seems to be both superfluous and a little stressful right now.
But the above method served me well this year so I'm sticking with it.

Sitting at 1645kcals per day. Way under where i left off in early August at just over 1800kcals per day. But this past week shows I will get back there in no time.
Still tracking weight and macros every day as usual.

Recovery week in training... next week is the start of a 6 week cycle then 1RMs testing.

Just completed a short creatine loading phase of 20g per day (weight jumped up by almost 0.5kg lol ... yay water).
Just taking 5g per day now.
 
Update 21 October 2013

Finally broke through my bench plateau tonight.
Been stuck for months on end, but seems like the work done over the last month or two has paid off.

Got a PB for sets and reps at 41kg x 3 x 3 tonight (used to be my 1RM).

Felt good and strong too so confident of moving up from there.

Come at me, BW bench.

Been an emotional day so this small win means a lot to me.

We buried my father's ashes at the cemetery this afternoon. Had to wait 6 weeks to do it.
Very emotional but also a sense of closure and relief that mum and i have a place to visit.

Onward from here
 
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EOM Update 01/11/2013

Quick EOM Update


Training
Back on track :)
Will be testing 1RMs for Bench and Deads at the end of this cycle.
Over the last two weeks, have been hitting new PBs for both for sets and reps (in the case of bench, already above my 1RM from earlier this year).

So I'm happy with training progress right now.

I have been doing various forms of squats a couple of times per week (mostly front squats and KB squats) and they have gone well. My right sartorius plays up if I go crazy with volume but settles down easily again with a little foam rolling.
Squats back in the program once this cycle is over.

:)


Nutrition
I'm still eating below the 1850kcals or so I was having at the beginning of August. I'm now sitting at 1650kcals per day and not quite hitting that as an average over a week. I guess that will take time and is mostly related to stress but I'm monitoring how I go each week and increasing as I go.

But otherwise, diet is on track.

Let's face it, this creatine intake has bumped up my weight anyway LOL
Given all other factors are equal and my sleep patterns have been up and down, I've had more energy in training and recover much faster at the moment.
Partly this might be the low volume I do on really heavy days but I think the creatine is making a difference based on comparisons with being in the same cycle earlier this year.
Or maybe I'm imagining things ... meh.

Body Composition
Not due for a DEXA again until January 2014.
But have made good progress this year.
At the moment, the creatine may be confusing things a bit with weight so I'm not looking at that.
I get a bit worried when I notice my waist measurements but I remember that so far it was all LBM gains (filling my waist out from having SFA there to start). Hopefully, just mostly LBM as I have not been really eating in a surplus but sitting around maintenance for a while.

have made good gains on thighs and biceps though this year so WOOHOO.

Now I have fat legs :mad:

I can't afford to replace all my pants :mad:

See ya until next time ...

Comparison between today vs 1/1/13:

01/11/13 01/01/13
Weight 47.2kg 45.2kg
R Bicep 26.5cm 25.0cm
L Bicep 26.5cm 24.5cm
Chest/Back 80.5cm 78cm
Waist 64cm 63cm
Hip 87cm 86cm
R Thigh 48.5cm 46cm
L Thigh 48cm 46cm
R Calf 30cm 30cm
L Calf 30cm 30cm
 
kaz said:
Wow look at them gains! Great progress Viv!
Click to expand...

and another interesting thing...I haven't been measuring my wrists but went to put on my watch today and .... hello, I need an extra link

:eek:

I'm getting de fatz all over now....

but yes, getting mucho stronger so hopefully some of it is the good stuff.

cos I really can't afford new pants right now :confused:
 
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Two weeks to go to my 1RM test for deads and bench.

Feeling confident on deads ... wondering about bench.

Set another bench PB tonight for sets and reps: 43kg x 3 x 2

Given I have a pinched muscle near my right shoulder blade that's been bothering me since yesterday and I didn't need anywhere near max effort, this is a good sign.

one more week of 3 sets of 2 reps to go ... doubt I'll get BW as I'd have to lift 47kg or more. Who knows.

ha, maybe I should lose a few kgs to make it easier :O

No idea on deads ... whatever it is, it will be great and I'll be happy.

Been eating really well. Increasing my macros over the last week again.

Over and out.
 
PB Update 18/11/2013

Been hitting PBs on both bench and deadlifts each week in the lead up to 1RM testing next week

Pleased with tonight's effort on bench

43.5kg x 2, 2, 3

especially as I'm still working on getting rid of a muscle spasm in my right shoulder blade and it's been hard to get my shoulders pinned back and nice and tight in set up.

Given I didn't feel comfy but still busted them out without a struggle, I'm hoping for a decent showing next week.

Small weight for ausbb people but it's a big bench weight for me with my low BW and orangutan arms :D

I guess getting fat has its upside :eek:

In other news, been squatting religiously every week. I no longer say I cannot squat. Yes, I can.
But I'm still scared of it lol
 
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