Please Scroll Down to See Forums Below 
@rish bro this some high quality iron training. got mad respect for you. nice prison style training
Paneer is real high fat, can you switch to something like pea protein for some of the protein?
@rish wow this is a damn good iron workout. i love this. keep up the good work champ
@rish wow this is a heck of a posing routine you put together. you are a true champion. i like this a lot man!
hardcore iron training pays off
Have you tried pea protein before bro? Shit is foul
i do supplement with a few whey protein shakes every now and then.
I've previously sourced a lot of my protein from legumes/beans/chickpeas (back before I started eating eggs) which i did for about 6-7 years, however the volume of those you need to hit your protein every day can get a bit tiresome.
I've successfully been able to cut with my egg/paneer regime, got as low as 97.5kg for a Jiu-jitsu tournament at the end of 2023. My last show is did way back in 2016 I left paneer in right up until peak week.
@rish lol I thought pea protein pretty good. But the high fats, you'll need to cut down purely for health reasons.Have you tried pea protein before bro? Shit is foul
i do supplement with a few whey protein shakes every now and then.
I've previously sourced a lot of my protein from legumes/beans/chickpeas (back before I started eating eggs) which i did for about 6-7 years, however the volume of those you need to hit your protein every day can get a bit tiresome.
I've successfully been able to cut with my egg/paneer regime, got as low as 97.5kg for a Jiu-jitsu tournament at the end of 2023. My last show is did way back in 2016 I left paneer in right up until peak week.
Looking really good man.
What health reasons?
My lipids and all my blood markers are/have been within range (apart from ALT/AST which are slightly elevated, but that's just training related)
Is there anything in particular I should be looking out for? My diet has been pretty consistent for years, I mainly just manipulate my carb intake for weight gain/fat loss and it's worked well for me so far. So I figured, if it ain't broke, don't fix it
Thats a good thing the bp eventually stabilizes.
@rish Good Good work bro.......
@rish quality update man. Pics are awesome also
Update
Upped the calories this week as weight seems to have stabilized at 110-111kg.
New cals approx -
5500 Mon-Thurs
(230 fat - 510 carbs - 360 protein)
4200 Fri-Sun
(160 fat - 390 carbs - 300 protein)
Also added in 1mg Anastrozole (0.5 twice weekly) as I was feeling a bit watery and a little paranoid about gyro. Going to get bloodwork done in 2 weeks to see where we're sitting.
Since adding the Anastrozole I do feel like I've dropped a bit of water weight.
Training
Friday
Am - 40 min walk
Midday - Jiu-jitsu 1hr
Arvo - cardio - 1hr bike - 31.1km
Saturday
Am - 40 min walk
Midday - Jiu-jitsu - 45 mins
Arvo - lift
Chest
Warm up
Incline db fly
15 for 15 x3
Ss single OH tricep ext
15 for 10
15 for 15 x2
Flat bench
60 for 15
100 for 10
120 for 3
140 for 6 - PB
140 for 7 - PB (felt the left pec give a tickle so we'll leave it there for today)
Incline DB
35 for 12 - high Incline
42.5 for 12 - lower Incline - same issue, left pec not happy
Hammerstrength Iso-lateral wide chest press - pec bearable on this one
40 for 17
50 for 17
60 for 15
Ds 80-60-40 for 10-10-(15-5-5-5 5 sec rests)
Strict tricep pushdown
23 for 21
32 for 17
41 for 10 ds 23 for 12+5
Cable curl (may as well do some biceps since the pec is fucked)
27 for 21
36 for 21
Ds 45 for 15 - 36 for 15 - 27 for 15
Seated DB OH tricep ext
35 for 21
45 for 12
45 for 14
Standing db alternating curl
15 for 15
17.5 for 10 ds 12.5 for 10
Single tricep pushdown tri-set
15 for 15-15-10
Sunday
Am - 40 min walk
Midday - cardio - 40 min bike intervals (4 min @ 80 RPM - 2 @ 90 - 1 @ 100 - 1 rest) x5 - 23.6km
Pm - Lift
Legs
Warm up
Seated hamstring curl
35 for 21 x2
Legs ext singles
25 for 21 x2
Deads
Bar for 15 - stiff
60 for 15 - stiff
110 for 10
150 for 3
160 for 5 - st
160 for 8 - st x2 (tried the second with the belt, probably still a bit light to justify it)
Hack squat
80 for 10 x2 - fuck these feel hard today
80 for 15
LFT outer quad feeling a little niggly
Single DB RDL's
30 for 21
37.5 for 15
37.5 for 17
Standing hamstring curl
35 for 12+3
Ds 35-25-15 for 10-10-15
Leg ext singles
35 for 21
Ds 40-30-20 for 15-15-(5-5-5-5)
Hip thrust machine
100 for 15 x3
Felt pretty good apart from the LFT quad
Definitely feeling the cardio from this afternoon though
Monday
Am - 30 min walk
Pm - Jiu-jitsu 1hr light
Tuesday
Am - 20 min walk
Pm - lift
Back
Warm up
Db rears fly
6 for 21
6 for 30
Db alternating curl (sup/pronate)
12.5 for 10 x2
Pull-ups
Bw for 8 - 8 - 6 - 6
Nautilus leverage row (singles)
30 for 12
40 for 12/8+2 (RT side still weak for whatever reason)
40 for 8 x2
Db bentover row
42 for 12
42 for 10 x2 (limited by RT)
Nautilus lat pulldown (singles)
40 for 10 x3
Lying cable upright row
23 for 15
27 for 15+1
27 for 15
Db shrugs
44 for 15 x4 - (st first and last) (slow)
Db alternating curl
15 for 12 (RT limiting, not sore, just weaker)
17.5 for 10 hammer
20 for 10 hammer
Cable curl (rope)
Ds 110-90-70-50 for10-10-10-15
Bit frustrating with the strength imbalance, but we carry on
Wednesday
Am - 30 minute walk
Pm - 20 minute walk - Jiu-jitsu - 1hr light ish
Thursday
Am - 25 minute walk
Pm - 25 minute walk - lift
Shoulder/Arms
Warm-up
Tricep pushdown (rope)
18-32-45 for 10-10-10
45 for 17 x2
Cable curl (rope)
27-36-45 for 10-10-10
45 for 17 x2
Db laterals raise
10 for 21 x2
Db shoulder press
15 for 10 (singles)
20 for 15
30 for 10 x3
Taking it easy on the left pec
Fat grip incline shoulder press
20 for 20 or so
40 for 10 x2
Ds 50-40-20 for 6-6-12
Hammerstrength Iso-lateral shoulder press
20 for 21
40 for 9
40 for 11
40 for 8
Db upright row
15 for 30
Ds 20-12.5 for 15-15 ss db laterals 8 for 15+5-6 rest/pause x5
Single arm cable Preacher curl
4 for 12
Ds 4 for 12 - 2 for 10
Single arm cable tricep ext - face crush
15 for 21
20 for 21
Ds 25 for 10 - 15 for 10
Finish
50 cable curl ss 50 tricep pushdown at 25
Nursing the left Pec/shoulder tie in, not feeling overly strong today either so a light one was probably a good thing
Good pump though, especially after the 50-50 at the end
Body composition still seems to be tightening up so thats good to see too
Upped the calories this week as weight seems to have stabilized at 110-111kg.
New cals approx -
5500 Mon-Thurs
(230 fat - 510 carbs - 360 protein)
4200 Fri-Sun
(160 fat - 390 carbs - 300 protein)
Also added in 1mg Anastrozole (0.5 twice weekly) as I was feeling a bit watery and a little paranoid about gyro. Going to get bloodwork done in 2 weeks to see where we're sitting.
Since adding the Anastrozole I do feel like I've dropped a bit of water weight.
Training
Friday
Am - 40 min walk
Midday - Jiu-jitsu 1hr
Arvo - cardio - 1hr bike - 31.1km
Saturday
Am - 40 min walk
Midday - Jiu-jitsu - 45 mins
Arvo - lift
Chest
Warm up
Incline db fly
15 for 15 x3
Ss single OH tricep ext
15 for 10
15 for 15 x2
Flat bench
60 for 15
100 for 10
120 for 3
140 for 6 - PB
140 for 7 - PB (felt the left pec give a tickle so we'll leave it there for today)
Incline DB
35 for 12 - high Incline
42.5 for 12 - lower Incline - same issue, left pec not happy
Hammerstrength Iso-lateral wide chest press - pec bearable on this one
40 for 17
50 for 17
60 for 15
Ds 80-60-40 for 10-10-(15-5-5-5 5 sec rests)
Strict tricep pushdown
23 for 21
32 for 17
41 for 10 ds 23 for 12+5
Cable curl (may as well do some biceps since the pec is fucked)
27 for 21
36 for 21
Ds 45 for 15 - 36 for 15 - 27 for 15
Seated DB OH tricep ext
35 for 21
45 for 12
45 for 14
Standing db alternating curl
15 for 15
17.5 for 10 ds 12.5 for 10
Single tricep pushdown tri-set
15 for 15-15-10
Sunday
Am - 40 min walk
Midday - cardio - 40 min bike intervals (4 min @ 80 RPM - 2 @ 90 - 1 @ 100 - 1 rest) x5 - 23.6km
Pm - Lift
Legs
Warm up
Seated hamstring curl
35 for 21 x2
Legs ext singles
25 for 21 x2
Deads
Bar for 15 - stiff
60 for 15 - stiff
110 for 10
150 for 3
160 for 5 - st
160 for 8 - st x2 (tried the second with the belt, probably still a bit light to justify it)
Hack squat
80 for 10 x2 - fuck these feel hard today
80 for 15
LFT outer quad feeling a little niggly
Single DB RDL's
30 for 21
37.5 for 15
37.5 for 17
Standing hamstring curl
35 for 12+3
Ds 35-25-15 for 10-10-15
Leg ext singles
35 for 21
Ds 40-30-20 for 15-15-(5-5-5-5)
Hip thrust machine
100 for 15 x3
Felt pretty good apart from the LFT quad
Definitely feeling the cardio from this afternoon though
Monday
Am - 30 min walk
Pm - Jiu-jitsu 1hr light
Tuesday
Am - 20 min walk
Pm - lift
Back
Warm up
Db rears fly
6 for 21
6 for 30
Db alternating curl (sup/pronate)
12.5 for 10 x2
Pull-ups
Bw for 8 - 8 - 6 - 6
Nautilus leverage row (singles)
30 for 12
40 for 12/8+2 (RT side still weak for whatever reason)
40 for 8 x2
Db bentover row
42 for 12
42 for 10 x2 (limited by RT)
Nautilus lat pulldown (singles)
40 for 10 x3
Lying cable upright row
23 for 15
27 for 15+1
27 for 15
Db shrugs
44 for 15 x4 - (st first and last) (slow)
Db alternating curl
15 for 12 (RT limiting, not sore, just weaker)
17.5 for 10 hammer
20 for 10 hammer
Cable curl (rope)
Ds 110-90-70-50 for10-10-10-15
Bit frustrating with the strength imbalance, but we carry on
Wednesday
Am - 30 minute walk
Pm - 20 minute walk - Jiu-jitsu - 1hr light ish
Thursday
Am - 25 minute walk
Pm - 25 minute walk - lift
Shoulder/Arms
Warm-up
Tricep pushdown (rope)
18-32-45 for 10-10-10
45 for 17 x2
Cable curl (rope)
27-36-45 for 10-10-10
45 for 17 x2
Db laterals raise
10 for 21 x2
Db shoulder press
15 for 10 (singles)
20 for 15
30 for 10 x3
Taking it easy on the left pec
Fat grip incline shoulder press
20 for 20 or so
40 for 10 x2
Ds 50-40-20 for 6-6-12
Hammerstrength Iso-lateral shoulder press
20 for 21
40 for 9
40 for 11
40 for 8
Db upright row
15 for 30
Ds 20-12.5 for 15-15 ss db laterals 8 for 15+5-6 rest/pause x5
Single arm cable Preacher curl
4 for 12
Ds 4 for 12 - 2 for 10
Single arm cable tricep ext - face crush
15 for 21
20 for 21
Ds 25 for 10 - 15 for 10
Finish
50 cable curl ss 50 tricep pushdown at 25
Nursing the left Pec/shoulder tie in, not feeling overly strong today either so a light one was probably a good thing
Good pump though, especially after the 50-50 at the end
Body composition still seems to be tightening up so thats good to see too
Attachments
You look more dry in the pics, so adding arimidex did help for sure. Seems like you're getting stronger, are you?
@rish you still should start cutting some fats down, really too high overall.
Cheers bro
Yeah strength is going up for sure, hit a few PB's the last couple of weeks on bench and squats which is good to see.
I know my fats are high, I am gonna get my bloods done in a couple weeks. Is there anything in particular I should be looking for in bloodwork that would be an indicator that my body isn't responding well to my hight fat diet, or do you have any specific studies that point to having fats over say 20% of daily calorie intake leading to negative heath consequences?
My fat sources are pretty clean (mostly from eggs and paneer) and I feel good overall all, unless my bloodwork suggests otherwise, I don't see a need to drastically change anything. Unless you can pont me towards some studies that say otherwise.
Get overall bloods done and see, with cholesterol and liver values being the most clear indications.
While your fat is clean, I wonder if you can swap in egg whites for at least some of the fats? @rish
The studies, I'm sure I can point them your way, but just common sense and experience better avoid 200 grams of fat ED long term.
Update
Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)
Training -
Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)
Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs
Warm up
Walking Lunge
Bw for 24
15 for 24 x2
Single Lying hamstring curl.machine
20 for 15
25 for 15
Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)
Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)
Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15
Seated leg curl singles
30 for 10
40 for 10
Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms
Warm up
Olympic fly
6 for 17 x2
Smith behind head press
40 for 10-12 x3
Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15
Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15
Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10
Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)
Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15
Core with the Mrs - 3 x 10 leg raise things
Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy
Tuesday:
Am - 30 min walk
Pm - Back
Warm up
Stabding db Rears fly
6 for 21 x2
Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better
Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3
Pull-ups
Bw for 6 x4 (sloooow)
Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)
Nautilus Seated row (singles)
30 for 15
40 for 10 x3
Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)
Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21
Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15
Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2
Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr
Thursday:
Am - 20 min walk
Pm - Chest
Good 10 minute stretch
Warm up
Incline db fly
12.5 for 21
15 for 15
Push-ups - 50
Chest feeling okay
Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9
Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10
Hammer strength Iso-lateral super Incline press
40 for 10 x3
Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)
Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)
Standing db alternating front raise
12.5 for 15
Friday:
Am - Jiu-jitsu 45 min
Pm - Legs
Warm up
Stretch 5-10 min
Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15
Tried squatting, sciatic nerve said no
Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats
Hip thrust machine
90 for 15
130 for 15 x2
Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch
Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)
Struggle with the sciatic nerve but we still got a solid workout in
Weight has stayed stable at 110kg
Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)
Training -
Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)
Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs
Warm up
Walking Lunge
Bw for 24
15 for 24 x2
Single Lying hamstring curl.machine
20 for 15
25 for 15
Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)
Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)
Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15
Seated leg curl singles
30 for 10
40 for 10
Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms
Warm up
Olympic fly
6 for 17 x2
Smith behind head press
40 for 10-12 x3
Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15
Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15
Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10
Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)
Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15
Core with the Mrs - 3 x 10 leg raise things
Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy
Tuesday:
Am - 30 min walk
Pm - Back
Warm up
Stabding db Rears fly
6 for 21 x2
Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better
Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3
Pull-ups
Bw for 6 x4 (sloooow)
Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)
Nautilus Seated row (singles)
30 for 15
40 for 10 x3
Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)
Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21
Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15
Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2
Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr
Thursday:
Am - 20 min walk
Pm - Chest
Good 10 minute stretch
Warm up
Incline db fly
12.5 for 21
15 for 15
Push-ups - 50
Chest feeling okay
Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9
Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10
Hammer strength Iso-lateral super Incline press
40 for 10 x3
Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)
Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)
Standing db alternating front raise
12.5 for 15
Friday:
Am - Jiu-jitsu 45 min
Pm - Legs
Warm up
Stretch 5-10 min
Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15
Tried squatting, sciatic nerve said no
Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats
Hip thrust machine
90 for 15
130 for 15 x2
Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch
Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)
Struggle with the sciatic nerve but we still got a solid workout in
Weight has stayed stable at 110kg
Attachments
are you still high on the fats @rish broly? i was looking back at the discussion
volume is very impressive
@rish this is some outstanding training right here
lots of tough leg exercises
build up some amazing conditioning for sure
