Blood and Guts

[Viking Power]

:pfft: :pfft: Cheers Damo :grin:

Yeah he'll come over sooner or later MG i've seen his short shorts :pfft: :pfft:

Training

Day 1

Chest & Triceps

Incline Press

60 x 12

70 x 12

80 x 8

90 x 8

100 x 6

60 x18

Machine Press Hammer Strength (weights each side)

20 x 12

40 x 12

50 x 8

55 x 8

Incline D/Bell Flyes

20 x 12

22 x 12

27 x 12

30 x 8

Cable Crossovers

30 x 12

36 x 12

42 x 8

48 x 4 drop set 30 x 12

Seated D/Bell Curls

15 x 12

17.5 x 12

20 x 8

22 x 10

EZ Curl Barbell Curl (weights each side)

10 x 12

15 x 10

20 x 8

25 x 5

Preacher Curl D/Bell

10 x 12

15 x 12

15 x 12

17.5 x 8

EZ Reverse Curl (weight each side)

5 x 12

10 x 12

15 x 12

20 x 10

Meeting with HP tonight cheers mate 8) discussing diet and our action plans into the bodybuilding world, I am going on a low carb diet to drop body fat mine came in just over 18% (not bad for a powerlifter :pfft: :pfft: ) so going to bring it down to 13 - 15% and then bulk up from there... weigh in @ 99.6kg tonight so maybe dropping to 92 -93kg before moving back up the scales... very exciting and can't wait to smash it.... no fizzes no pizzas no pies and about 100 other things I enjoy so this will be a test but I'm in so lets do it..

[red machine]

dropping to 92 -93kg

this is awesome...man i cant wait to out size u :pfft: :pfft: even if its just for a short time b4 the bulk, its gunna be gold, speakin of gold...i reakon that size (m) tee has ur name on it now, goin cheep $25 :pfft: :pfft: LETS GO DIESEL!!

[steak]

Bring on the cuts with your Blood and Guts.....

The way RM was training tonight T, I reckon hes aiming for a few cuts himself...Kardeeeoooo! Brother was sweating like a whore on the docks with the ships coming in :shock: :grin:

Good bit of volume you got going on Viking Yates 8)

[Viking Power]

dropping to 92 -93kg

this is awesome...man i cant wait to out size u :pfft: :pfft: even if its just for a short time b4 the bulk, its gunna be gold, speakin of gold...i reakon that size (m) tee has ur name on it now, goin cheep $25 :pfft: :pfft: LETS GO DIESEL!!

hahaha yeah mate down to 92 - 93kg :shock: then the move upto 115kg begins so good times ahead.... DIESEL says GAME TIME HAS BEGAN BROTHER.... :wink:

[Viking Power]

Bring on the cuts with your Blood and Guts.....

The way RM was training tonight T, I reckon hes aiming for a few cuts himself...Kardeeeoooo! Brother was sweating like a whore on the docks with the ships coming in :shock: :grin:

Good bit of volume you got going on Viking Yates 8)

:pfft: :pfft: :pfft: :pfft: Damo yeah deep down he'll follow mate one day maybe not yet in body but differently in the heart :pfft: :pfft:

good times

VP

[steak]

I'll keep an eye on him for you bro..when he starts mirror gazing I'll ring the bell

[Viking Power]

ok D do that... if you do watch him your hand might get sore ringing that bell from what I've seen... :pfft: :pfft: :pfft:

Day 2

Legs and Calfs

Leg Extensions

120 x 12

135 x 12

150 x 12

210 x 12

240 x 12

Leg Press (plates each side)

5 x 12

6 x 12

7 x 12

8 x 12

10 x 13 (slap another plate on next week)

Back High Bar Squats

60 x 12

100 x 12 :shock: weight was light but legs were like jelly even lost balance fuckin things shaking OMG oh well go up twenty each week until they get use to this sort off training...

100 x 12

100 x 12

100 x 12 they got better towards the end so might just go to 140 next week

Sitting Leg Curls

20 x 12

40 x 12

65 x 8

Lying Leg Curls

33 x 12

39 x 12

45 x 12

51 x 12

63 x 6

Standing Calf Raises

100 x 12

100 + 20kg x 12

100 + 40kg x 12

100 + 70kg x 12

Sitting Calf Raises

40 x 12

50 x 12

60 x 12

70 x 8

[steak]

Quadzilla :twisted:

[red machine]

Damo yeah deep down he'll follow mate one day maybe not yet in body but differently in the heart

haha...never, im all about been strong in mighty!! id take lookin like a sloth sewer rat if i could squat n dead 400+, how ever lucky enough for me the image just a by product :pfft: :pfft:

[Big john]

say it aint so!...speecheless :shock:

[Viking Power]

:pfft: :pfft: :pfft: @ Damo and Rik......

Welcome Home Big John :pfft: :pfft: :pfft:

Well my diet plan has come though today :nod: so tomorrow onwards will add that in on a daily basis my quest to come in at 13 - 14% bodyfat as fast as possible so I can start my bulk up plan Yeah Buddy.... time is a wasting... lets go Diesel

[Viking Power]

Monday Meals

Meal 1 - 60gm rolled oats, 1/2 cup frozen berries, 200mls skim milk, 40gm whey protein blended, 4 fish oils tabs, 1 multi tab, 10 tab L - glutamine

Meal 2 - 220gm chicken breast, bag off spinach, two tomato's, 500ml water

Meal 3 - 220gm chicken breast, broccoli, 4 fish oils tabs, 600mls water

Meal 4 - 60gm Whey protein, 1/2 cup berries, 500ml water blended

Meal 5 - post workout, 40gm whey protein,500ml water blended 20 tab L - glutamine

Meal 6 - 250gm chicken breast, broccoli, 4 fish oil tabs, 60gm brown rice, 500ml water

Meal 7 - 250gm cottage cheese, 1/2 cup berries, 500ml water blended, 12 tab L - Glutamine

[steak]

What! No luncheon and tomatoe sauce sarnies

34 L glute tabs a day :pfft:

[Viking Power]

What! No luncheon and tomatoe sauce sarnies

34 L glute tabs a day :pfft:

:wink: going to buy powder my mistake hahaha

[HarryB]

Just checked out your diet, very low carb, won't leave much in the tank for training. Get you lean though!

[Viking Power]

Just checked out your diet, very low carb, won't leave much in the tank for training. Get you lean though!

Yeah I am expected to loose a bit off strength mate I was told that but also told to hold on too as much as you can so this is where heavy music is a must in training now 8) ... this is the first phase is to bring bodyfat down to 13% - 14% before phase two bulk up time but hell I'm Hungry and its only Day 1 :pfft: :pfft: good times..

[Viking Power]

Just checked out your diet, very low carb, won't leave much in the tank for training. Get you lean though!

Yeah I am expected to loose a bit off strength mate I was told that but also told to hold on too as much as you can so this is where heavy music is a must in training now 8) ... this is the first phase is to bring bodyfat down to 13% - 14% before phase two bulk up time but hell I'm Hungry and its only Day 1 :pfft: :pfft: good times..

[Big john]

what happend to you VP!? ditched the luncheon and chalk for sparkly undies bro!? ...go hard thou bro. the viking with a sik phsique lets get it on!

[tinytraps]

Just remember Jon pall was a bodybuilder....just because you get abs VP doesnt mean you gotta lift sissy amounts of tin!

[Viking Power]

what happend to you VP!? ditched the luncheon and chalk for sparkly undies bro!? ...go hard thou bro. the viking with a sik phsique lets get it on!

still got the chalk brother.... and as for the rest Oh well.... :pfft: :pfft:

[Viking Power]

Just remember Jon pall was a bodybuilder....just because you get abs VP doesnt mean you gotta lift sissy amounts of tin!

I like your style TT - I'll do my best mate... 8)

[Viking Power]

Day 3

Back and Rear Delts

Hammer Strength Seated Rows (weights each side)

40 x 12

60 x 10

80 x 6

60 x 10

60 x 10

Hammer Strength Pulldowns (weights each side) change off grip this week

40 x 10

50 x 10

60 x 4

40 x 15

Underarm Chin Ups

BW x 8

BW x 8

BW x 8

BW x 6

Bent over rows

60 x 12

80 x 8

80 x 10

80 x 8

Incline Reverse flyes

12 x 12

12 x 12

12 x 12

12 x 12

Bent Over Dumbbell Flyes

20 x 12

22 x 12

22 x 12

30 x 8

Deadlifts (repeated with out touching floor)

60 x 12

100 x 12

140 x 12

180 x 5

Hyper Extensions

BW x 15

BW x 15

BW x 15

BW x 15

Notes:

Well I knew it would be a struggle today going into the gym feeling hungry and I was right but managed to do it all, Day 1 off the diet almost at a end and I must say the drive by the fish and chip store home tonight had me wanting to stop :pfft: :pfft: But a plan is a plan so wound window up

[bar-belle]

Notes:

Well I knew it would be a struggle today going into the gym feeling hungry and I was right but managed to do it all, Day 1 off the diet almost at a end and I must say the drive by the fish and chip store home tonight had me wanting to stop :pfft: :pfft: But a plan is a plan so wound window up

Good on ya mate....it will get easier...KUTGW

[steak]

http://www.realage.com/tips/healthy-eating-plans-include-scandinavian-food?eid=1098950007&memberid=50092901

[Viking Power]

Cheers BB :nod:

Damo sticking to the plan brother but funny article 8)

Meals for today

Meal 1 - 60gm rolled oats, 1/2 cup frozen berries, 200mls skim milk, 40gm whey protein blended, 4 fish oils tabs, 1 multi tab, 10 tab L - glutamine

Meal 2 - 180gm fish , bag off spinach, two tomato's, 500ml water

Meal 3 - 220gm chicken breast, broccoli, 4 fish oils tabs, 600mls water

Meal 4 - 60gm Whey protein, 1/2 cup berries, 500ml water blended

Meal 5 - post workout, 40gm whey protein,500ml water blended 10gm L - glutamine

Meal 6 - 250gm chicken breast, broccoli, 4 fish oil tabs, 60gm brown rice, 500ml water

Meal 7 - 40gm whey protein, 1/2 cup berries, 500ml water blended, 6gm tab L - Glutamine