[AussieRugbyPlayer]

Ok all,

Considering I am about the only one who doesn’t have an IMC log, I have decided to get off my butt and whip one up.

Not sure how well I will be able to keep it up, but I shall endeavour to do my best.

Really concentrating on lowering the weight slightly, and squeezing the muscle at the peak of each rep.

Monday 16th June
Diet:
1. 5 x whole Omega 3 eggs
2. 200g kangaroo mince, 1 x cup green beans, 1 x tbl Mac Nut Oil
3. 200 roast chicken breast, 50g almonds
4. 50g WPI – PWO
5. 200g Extra lean beef mince, 1 x cup broccoli

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste

Training:
Trying the giant sets at the minute. LW, HB, Mick - lads if you are doing these day in day out, it’s a massive effort. It one of the hardest trainings I have done. I have been trying to build myself up slowly with them, starting with around 4-5 exercises, then hopefully getting up to 7-8 by the end of the comp. From what I read of you lads, I think I am doing them right.

Day 1: Chest, Abs, Calves/Glutes/Hamtrings and Biceps

40min walk on treadmill after work out – Ave HR approx 120BPM
Chest:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Flat bench DB press – 30kg
Incline bench DB press – 30kg
Standing cable flys – 58kg
Standing incline flys – 58kg

Abs:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Kneeing Cable cruncher – 91kg
Knees to Chest on flat bench
Leg raises on flat bench
Decline crunchers alt sides

Biceps:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Standing preacher curls – 35kg
Alt hammer curls – 22.5kg
Straight bar curls – 20kg
Seated one arm DB preacher – 20kg

Calves, Glutes & Hamstrings:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Seated Calf raise – 120kgs
Standing calf raise – body weight (will use DBs next time)
Weight good mornings – 20kg

Tuesday 17th June
Diet:
1. 5 x whole Omega 3 eggs
2. 200g chicken, 1 x cup green beans, 1 x tbl Mac Nut Oil
3. 200 grilled chicken breast, green salad, v small amount of mango sauce
4. No WPI I have run out
5. Beef with stir fry veggies in oyster source, 1 x glass of white wine

Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C

Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste

Day 2: Shoulders and triceps.
30min walk at end of session –Ave HR approx 115-120BPM. Had to cut the session short, had to get home for birthday dinner with the ex, which is now my GF again – much happier man now.

Shoulders:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
DB Press – 25kg
Seated side laterals – 15kg
Seated reverse DB flys – 25kg
Standing DB raise – 17.5kg
DB shrugs – 35kg

Triceps:
4 x giant sets of 8-10 reps per exercise.
Giant set included:
Rope pull downs – 68kg
Over head rope extensions – 68kg
Straight bar push downs – 68kg
Reverse grip straight bar pull downs – 54kg
One arm pull down – 41kg

I weighed myself this morning as well, I was 114kg last Thursday and now I am 117kg, holding water for some reason. The diet has been good, I did have two slices of my birthday cake on Sunday night, which I think hurt a lot in the end. Cutting each meat source down by 20g each fornight to lower the cals.

Quads, Back, Abs and Biceps on Wednesday night.

Trying to get some muscle groups in twice a week which I think are lagging e.g. arms and back width. I am going to try and rotate it through, so each muscle group, especially the ones lagging get a turn at twice a week training – if that makes sense.