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06-30-2008, 07:51 PM
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#43 (permalink) |
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Senior Member
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Monday 30th June:
Diet: 1. 4 x whole Omega 3 eggs 2. 50g WPI 3. 180g Tuna, 1xcup green beans, herbsl 4. 180g Tuscan roast chicken breast, 5. 50g WPI PWO 6. 180g extra lean beef mince, onion and 1xcup green beans 7. 100g Almonds 3L of green tea 4L of water 1x strong coffee, dribble of milk Supps: Vitamins: 1500mg Glocosamine Multivitamin Multi B Zinc 6x trib capsules Supps during WO: 15g A-L-caritine 15g Creatine 20g BCAAs 1 x tbl jelly crystals for taste Post-cardio morning supps 5g A-L-caritine 5g Creatine 10g BCAAs Cardio: 7am - 40min walk 6.45pm - 20min bike/20min walk Training: Shoulders, Biceps and Glutes/Calves/Hamstrings Giant sets of 8-10reps per exercise. DB Shoulder Press - 30kg DB Seated side laterals - 15kg DB Bent over reverse delt flys - 30kg DB front raises - 17.5kg DB Shrugs - 37.5kg Seated calf raises - 120kg Stand calf raises - bodyweight DB good mornings - 37.5kg DB lunges - 37.5kg Standing DB curls - 22.5kg Alt hammer curls - 22.5kg Straight bar curls - 30kg One arm preacher curls - 20kg Very tirering day, little to bugger all energy when I got into the gym. The sets were not done really at a fantastic internsity. Just got through them, did the cardio and went home. Just getting very tired at the minute for some reason. But I got the training done, I hit 8-10 reps for most of the sets, did the cardio, then went home and died on the couch. Feeling a bit sore today actually. Back into the gym tonight for quads, back and abs. Didn't get any cardio in this morning. It was like a hurrican around my place. Did my shopping list up last night - looking forward to the squid, less eggs, differently spice and herbs chicken and no or very very little feckin tuna!  Has anyone else had really sweet cravings from a keto diet? I don't really have a sweet tooth, but all I want at the minute is lollies. Maybe it's due to all the savioury I am having. |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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06-30-2008, 09:15 PM
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#45 (permalink) |
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Senior Member
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I could kill for a bag of snakes and a block of Cabury's Black Forest chocolate!
And a big feckin 3L of Chocolate BIG M! |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-01-2008, 08:48 PM
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#46 (permalink) |
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Senior Member
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Tuesday 1st July:
Diet: 1. 4 x whole Omega 3 eggs 2. 50g WPI 3. 180g kangaroo mince, onion, garlic, 1xcup green beans, herbs stir fry 4. 180g Tuscan roast chicken breast, 50g Walnuts 5. 50g WPI PWO 6. 220g roast chicken 3L of green tea 4L of water 1.25 Coke Zero Supps: Vitamins: 1500mg Glocosamine Multivitamin Multi B Zinc Supps during WO: 15g A-L-caritine 15g Creatine 20g BCAAs 1 x tbl jelly crystals for taste Before bed (should of had them first thing in the morning) 5g A-L-caritine 5g Creatine 10g BCAAs Training: Quads and Back - 4 giants of 8-10 reps per exercise Wide grip late pull down 71kg Reverse grip lat pull down 68kg Standing wide press downs 41kg Close grip lat pull downs 71kg Leg press (feet wide top of plate) 250kg Leg press (feet middle of plate close together) 250kg Leg press (feet wide bottom of plate) 250kg All on smith machine Squats 180kg Squats (feet right out in front and together) 120kg Squats (feet right back) 120kg Smith machine deadlifts 180kg Smith macnhine bent over rows 80kg One arm DB rows 37.5kg Cardio: 60min after weights - 40min bike/20min treadmill Well all that stuffed me badly. I am still buggered today. I can see myself getting grumpy later on. Chest, Triceps and Abs tonight, some more cardio if I have the energy, then just cardio till I get back in the weight room on Saturday morning. |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-01-2008, 09:33 PM
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#47 (permalink) |
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Senior Member
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SOme good weights there ARP. When I used to have some legs I was topping out at 200kgs on leg press and 140 for squat but i don't think my squats were that crash hot.
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__________________
Its not if you win or lose, its how good you look doing it............ |
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07-01-2008, 09:41 PM
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#48 (permalink) |
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Senior Member
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hey i just thought of something that may help your sugar cravings...
Cell Biology have their SR Protein in a banana flavour. i tried it a while ago. it smells EXACTLY like banana lollies and is pretty sweet. i found it too sweet for me but maybe its something you could have if you crave sweet stuff a lot? |
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07-01-2008, 09:44 PM
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#49 (permalink) | |
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Senior Member
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Quote:
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-02-2008, 08:09 PM
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#50 (permalink) |
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Senior Member
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Wednesday 2nd July:
Diet: 1. 4 x whole Omega 3 eggs 2. 50g WPI 3. 180g chicken, 1xcup green beans 4. 180g Tuscan roast chicken breast, 1xcup green beans 5. 50g WPI PWO 6. 180g extra lean mince, 1xcup green beans stir fry 3L of green tea 4L of water 600ml Coke Zero Supps: Vitamins: 1500mg Glocosamine Multivitamin Multi B Zinc Supps during WO: 15g A-L-caritine 15g Creatine 20g BCAAs 1 x tbl jelly crystals for taste Pre-morning cardio 7am 5g A-L-caritine 5g Creatine 10g BCAAs Cardio: 40min walk - 7am 40min = 20min bike/20mintreadmill - after weights Training: Chest, Triceps and Abs 4 giants on 8-10reps each exercise. DB flat bench press - 30kg DB incline press - 27.5kg Standing cable flys - 64kg Standing inclince cable flys - 64kg Rope tricep push downs Over head rope extensions Straight bar tricep push downs Reverse grip tricep pull downs One hand tricep pull downs Knees to chest crunchers on flat bench Flat bench leg raises DB decline crunchers - 20kg Kneling rope crunchers - 91kg Great session went in very tired, came out completly stuff. No motivation while I was in there, but each rep and set felt easy and I powdered through them, if all that sense. Trying for around 30-40secs between giants. Did some cardio at the end, then home to slump infront of the TV. Down to 113.1kg  this morning (Thursday), I have been this weight twice in 15 years. I was 122.8kg two weeks before the comp. Looking to break 110 or 111kg next Thursday. I got down to 113kg 2 years ago when I started thinking about health and treating my body better. I was a lot small then, than I am now.Going out for dinner on Saturday night, looking forward to fish or a suculant steak with some steamed asian greens! |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-02-2008, 10:07 PM
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#54 (permalink) |
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Senior Member
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Scales can be a pain in the ass like that. I would stick like glue to around 120kg and notice major differences in the mirror. It does suck.
I have noticed big difference in the mirror, I have flat sides where the muffin top use to hand over my jeans. I kind of have a low roll, more lose skins than anything, rather than one that extends from just under the sternim, like most bigger bellies, there is what looks likea roll just under the stermin, but its hard, I know its the top two abs sticking out, but they are covered still, I can't feel them seperated, but I know the little buggers are there. All those decline crunchers with a 40kg DB are finally paying off! The biggest goal for me was to lose body weight as well as keeping the muscle. I knew if I cut up what I had I would be happy. I really want to hit under 110kg, around 105-108kg by the photo shot. The legs are comming a long nicly, I can feel bumps and seperation when I run my hands over them. Still a long long way to go in 4 weeks. I think I might have been the biggest competitor when we started. I was 122.8kg 2 weeks before the comp. What did you guys start at? |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-06-2008, 07:27 PM
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#56 (permalink) |
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Senior Member
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Thursday 3rd June:
Diet was good. No training on this day. Weighed in at 113kg. So I have lost 9.8kg so far. Friday 4th June: Diet was good. 45min cardio session Saturday 5th June: Diet was good, I didn't eat much though. Slight cheat meal on Saturday night at the movies, I had a small popcorn and a handfull of sweets. I had a nice steak with stir fryed green veggies at the resturant. No training - just didn't have time. Sunday 6th June: Diet was fine for the majority, I was flat out so I didn't really get time to eat much. I did have a small block of chocolate while watching a movie. I am actually not sure how it got into the house. No training, I didn't get time. Over all the diet wasn't too bad over the weekend. Too many simple carbs at some points, so I will be holding water for a few days. Weight should be back down to normal around Wednesday or Thursday. Back into cardio this today. Too fecking cold this morning, so at least 1 - 1.5hr walk tonight. Can't get to the gym. |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. Last edited by AussieRugbyPlayer; 07-06-2008 at 07:31 PM. |
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07-07-2008, 09:05 PM
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#57 (permalink) |
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Senior Member
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Monday 7th July:
Diet: Good and as normal Training: Didn't get to the gym. Cardio: 60min walk Vitamins and Supps the same as normal. I did use 10ml of Gen-Tec Fuel before I went for a walk. I sweated like a pig. |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-08-2008, 07:44 PM
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#58 (permalink) |
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Senior Member
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Tuesday 8th July:
Diet: Meals 1-4 - 50g WPI shakes 5. 50g WPI PWO 6. 250g roast chicken 1xcup green beans 2.5L of green tea 3L of water 1xcan Pepsi max Supps: Vitamins: 1500mg Glocosamine Multivitamin Multi B Zinc Supps during WO: 15g A-L-caritine 15g Creatine 20g BCAAs 1 x tbl jelly crystals for taste Pre-evening cardio 9pm 10ml Gen-Tec fuel with water. Post-evening cardio 10.30pm 5g A-L-caritine 5g Creatine 10g BCAAs Cardio: 70min - 9pm Training: Chest, Triceps and Abs 4 giants on 8-10reps each exercise. Aiming for 30-40secs between sets to up the intensity. Each rep and set I am trying to maintain good form and the squeeze. But the form does slip towards the end. DB flat bench press - 35kg DB inclince press - 30kg Standing cable flys - 64kg Standing incline cable flys - 64kg Rope tri push downs - 73kg Over head tri extensions - 73kg Straight bar push downs - 73kg Reverse grip straight bar pull downs - 56kg One hand reverse grip pull downs - 41kg Flat bench knees to chest Leg raises Decline crunchers - 25kg Kneeing cable rope crunchers - 91kg Over all, good day and work out. Trying a few new things with the diet, rotating how and what I eat around a bit to shock the system into some more fat lose. I am still getting all the protein and veg I need in, just different forms. I will see how it goes. This gives me a bit mroe varity also. Got through the session in around 45mins and then bolted to the solarium place that closed at 7pm. I did 7 mins this time, only did 5 last time. I missed a few spots with the cream and thus I am a little pink in some zones and a little sore. |
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__________________
"I think you should go and count your sour grapes now, before they hatch" - Father Ted There is a very fine line between 'hobby' and 'mental illness'. |
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07-09-2008, 07:57 AM
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#59 (permalink) |
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Senior Member
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Wednesday 9th July: Diet: 1. 180g roast chicken 2. 50g WPI 3. 180g squid and 50g walnuts 4. 180g roast chicken, 1xcup green beans and 1xtbl extra virgin olive oil 5. 50g WPI PWO 6. 180g salmon, 1xcup green beans stir fry and seaseed oil / 1xbag lollies 3L of green tea 3L of water 2xcan Pepsi max Supps: Vitamins: 1500mg Glocosamine Multivitamin Multi B Zinc Supps during WO: 15g A-L-caritine 15g Creatine 20g BCAAs 1 x tbl jelly crystals for taste Supps 30min prior to WO: 5g Creatine 5g A-L-caritine Cardio: None. Training: 4 giants of 8-10reps per exercise Aiming for 30-40secs between giants. Shoulders: A. DB press 25kg A. DB side laterals 12.5kg A. DB reverse delt flys 27.5kg A. DB raises 17.5kg B. Very wide military press 50kg B. Very wide overhead press 50kg B. Very wide overhead behind the neck press 50kg C. Front BB shrugs 150kg C. Back BB shrugs 120kg C. DB shrugs 40kg Biceps: A. Standing preacher curls 35kg A. Standing alt hammer curls 22.5kg A. Straight bar curls 30kg A. DB curls 20kg B. Cable standing preacher curls 45kg B. Rope hammer cable curls 45kg B. One hand cable curls 27kg B. Overhead (peaks) cable curls 27kg Massive session in the gym. I hit between 8-10 reps for all but 2 sets within the giants. I am going to be raterh sore tomrrow I think. I could up the weight slightly on some of the exercises, not by much though. For was good for the majority, it did slip in the last few little sets within the giants. Diet was fine today as well on the majority, I ended up having a bag of lollies after dinner, it was either that or a smoke. Legs on Friday, cardio tomorrow morning and after training tomorrow night. Not sure how I am getting through all the exercises. Its no small amount. I am using my Skins while I train which I find fant |
