Blood and Guts

[Viking Power]

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 - 5 egg whites and 1 whole egg, 500ml water blended, 6gm tab L - Glutamine

[steak]

Damo sticking to the plan brother but funny article 8)

I wasnt trying to influence you bro just reminding you that you are the VIKING :wink:

[Viking Power]

I know big guy just playing with ya :wink:

Day Three off Diet Bodyweight dropping already just brought 92cm jeans tight fit :pfft: :pfft:

Day 4

Shoulders & Triceps

Smith Machine Shoulder Press Sitting

60 x 12

70 x 12

80 x 8

85 x 5

60 x 12

60 x 12

Sitting Laterial Raise

10 x 12

12.5 x 12

15 x 12

17.5 x 9

Cable Side laterial

3 x 12

4 x 12

5 x 12

6 x 12

7 x 10

Front Raises

10 x 12

15 x 12

17.5 x 12

22 x 9

Barbell Shurgs

60 x 12

100 x 12

140 x 10

180 x 5

Dips

BW x 12

BW + 20kg x 12

BW + 40kg x 10

BW + 50kg x 4

BW x 20

BW x 15

EZ Curl Extensions

10 x 12

20 x 8

20 x 8

10 x 20

10 x 20

Rope Press Downs

48 x 12

54 x 12

60 x 12

66 x 10

Notes:

smarter with my food intake spacing waited until 15mins before training before the shake it helped a little bit 8)

[runveerun]

Sooo you're saying farewell to the darkside....

Can I have your cookie? :pfft:

Good luck with the BBing I'm sure you will do well with all that PLer muscle! :salute:

[Viking Power]

Sooo you're saying farewell to the darkside....

Can I have your cookie? :pfft:

Good luck with the BBing I'm sure you will do well with all that PLer muscle! :salute:

Hello Miss.... :pfft: :pfft:

Sure Vee you can have my four pkts I've got stored away for vistors hahaha

and thanks mate glad to see you logging again 8) keep it up mate, and BTW watch out for the bad chicken meat too aye glad you are better :wink:

[runveerun]

four pkts

I will be right over.

[Viking Power]

four pkts

I will be right over.

Door is always open for ya 8)

[red machine]

just make sure theres some cookies left in that jar 4 when i big guys comes round ay, staple snack right there

[Viking Power]

just make sure theres some cookies left in that jar 4 when i big guys comes round ay, staple snack right there

hahaha I have brought some just for you brother... we all can't eat lettuce I guess and there is even coffee now 8)

[red machine]

just make sure theres some cookies left in that jar 4 when i big guys comes round ay, staple snack right there

hahaha I have brought some just for you brother... we all can't eat lettuce I guess and there is even coffee now 8)

luxury items right there count me in 8)

[Viking Power]

Day 1

Chest and Biceps

Incline Bench

60 x 12

70 x 12

80 x 12

90 x 10

100 x 6

105 x 3

Incline Dumbbell Flyes

20 x 12

22 x 12

27.5 x 12

30 x 10

35 x 5

Cable Crossovers

30 x 12

36 x 12

42 x 10

48 x 4

Seated Dumbbell Curls (Doubled Handed)

15 x 12

17.5 x 12

22 x 10

27.5 x 6

EZ Barbbell Curls (weight each side)

10 x 12

15 x 12

20 x 10

25 x 6

15 x 13

Single Arm Dumbbell Preacher Curls

10 x 12

12.5 x 12

15 x 12

17.5 x 12

20 x 6

Reverse Curls Straight Bar (light today)

23 x 20

23 x 20

23 x 20

23 x 20

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 - 5 egg whites and 1 whole egg, 500ml water , 6gm L - Glutamine

[hamudenben]

Solid workouts!

2 questions:

Why 11 sets of pecs and 22 of biceps?

And why do you do 4 or more warm-up sets? Since your log is called Blood and Guts I take it, u're doing HIT.

Not criticizing. Just curious.

Again, looks good. And ur diet looks complete.

[mike27]

just some ? from me too

thats a load of fish oil tablets for 1day? are they low concentrate? poor quality. im only have 3x1000mg caps per day at the mo.

breakie,lunch,dinner. plus i eat fish 2-3times a week

and the glutamine seems a lot too? just curious. i use it also, but only 5-10g max per day. as the wpi has it in it too and protein food sources contain glutamine also

[Viking Power]

Solid workouts!

2 questions:

Why 11 sets of pecs and 22 of biceps?

And why do you do 4 or more warm-up sets? Since your log is called Blood and Guts I take it, u're doing HIT.

Not criticizing. Just curious.

Again, looks good. And ur diet looks complete.

Hey Mate,

I actually forgot my workout book today so went off memory and I miss out a excise for chest by mistake today, umm... workout is just off this video but seem I don't have a training partner to force reps on the last set i try and beat the last set each week at present so I add a few more sets into the program so i feel like I have worked the area i am focusing on but i will change the program when i start my bulk up phase 8) just a trail an era thing at present, I am on a cutting diet at present to bring Bodyfat down so when i hit 13 - 14% the diet will change, cheers bro no issues 8)

VP

[steak]

and sheiko has taught you how to be a volume junkie 8)

just some ? from me too

thats a load of fish oil tablets for 1day? are they low concentrate? poor quality. im only have 3x1000mg caps per day at the mo.

breakie,lunch,dinner. plus i eat fish 2-3times a week

and the glutamine seems a lot too? just curious. i use it also, but only 5-10g max per day. as the wpi has it in it too and protein food sources contain glutamine also

from what I understand dont you need to get at least 10 fish oil caps a day in at 1000mg for it to be of any real benefit? Krill oil is more concentrated though and you use less.

The glute hes using is in cap form...think it takes a few caps to get a decent dose of it in.

[mike27]

ok cool, yeah im only new to the fish oil thing, still working it out.

[Viking Power]

just some ? from me too

thats a load of fish oil tablets for 1day? are they low concentrate? poor quality. im only have 3x1000mg caps per day at the mo.

breakie,lunch,dinner. plus i eat fish 2-3times a week

and the glutamine seems a lot too? just curious. i use it also, but only 5-10g max per day. as the wpi has it in it too and protein food sources contain glutamine also

Hey Mate

Just following my diet from my PT he knows his stuff so I just follow the plan and I don't ask too many questions regarding this as I don't know alot about the diet side myself hahaha mine fish oil tabs are at 1000mg too.... and the same with L - glutamine too brother just doing what i'm told so I guess we'll see what the end result is at a later date 8) train hard mate

VP

[steak]

ok cool, yeah im only new to the fish oil thing, still working it out.

if squats or fish oil wont cure it youre probably screwed :pfft: :pfft:

[Viking Power]

and sheiko has taught you how to be a volume junkie 8)

just some ? from me too

thats a load of fish oil tablets for 1day? are they low concentrate? poor quality. im only have 3x1000mg caps per day at the mo.

breakie,lunch,dinner. plus i eat fish 2-3times a week

and the glutamine seems a lot too? just curious. i use it also, but only 5-10g max per day. as the wpi has it in it too and protein food sources contain glutamine also

from what I understand dont you need to get at least 10 fish oil caps a day in at 1000mg for it to be of any real benefit? Krill oil is more concentrated though and you use less.

The glute hes using is in cap form...think it takes a few caps to get a decent dose of it in.

Hey brother yeah I was on tabs but are out off them now, so on powder form now and its around 24gms per day in the powder form

[Big john]

lemme know when u hit the stage bro...me and wookie can give you some pointers on calf posing and really bringing them out :grin:

[mike27]

ok all good

good training :nod:

[Viking Power]

Cheers Guys 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 - 5 egg whites and 1 whole egg, 500ml water , 6gm L - Glutamine

[HumanPerformance]

Surviving ok there mate? Have you lost weight? Energy levels? Sleeping ok? Moods? - i.e your dosent want a divorce :pfft:

Have sent you a PM re your training structure as well.

[Viking Power]

Surviving ok there mate? Have you lost weight? Energy levels? Sleeping ok? Moods? - i.e your dosent want a divorce :pfft:

Have sent you a PM re your training structure as well.

:pfft: :pfft:

first three days were hard hungry wise, the fizzy drink has been the biggest issue for me more so than the food intake, body starting to get use to the small amounts off food, Raffie from the gym said he can notice it in my face already hahaha so yeah I have dropped a little weight down to 95kg - 96kg in morning 97 - 98kg at night.

moods ok, just when hungry the junk food starving kick in :pfft: :pfft:

and yes other half gone before I started :pfft: :pfft:

sweet about the training mate will make those adjustments in tomorrows training 8)

[Viking Power]

bodyweight still coming down hungry as Mac D's was calling me today on way home but stay away :pfft: :pfft: fuckin hard today though....

Training - a few changes in the fact not so many warm up sets..... I felt lazy today in and out in 45mins and that's with 10 min on treadmill :shock: but my shoulders and arms were so sore in pain and tight so i guess it worked...

workout;

Day 4 shoulders and arms

Smith Machine Shoulder Press to The Front

Warm up 60 x 12, 70 x 8

Working set 80 x max reps then dropset to 60 for max reps

Dumbell Seated Shoulder Press

Warm up 17.5 x 12

working set 22.5 x max reps but need to put weight up next week to many reps

Sitting Laterials Raises

warm up 12.5 x 12

working set 17.5 x max reps put weight up next week to many reps again

Front Raises

working set 17.5 x max reps

Barbell Shrugs

Warm up 60 x 12

Working set 100 x max reps with a few drop sets in there to keep the reps climbing but to light put up next week, now my shoulders are in pain rest times is only enough time to change weights and start again, yeah buddy....

5 min Break suggest by Yates is to be put in here so I took it :pfft: :pfft:

Press Downs

Warm up 36 x 12 - 15 can't remember what I got some where in there

Working Set

48 x max reps

Standing Extensions EZ Curl Bar

warm up 20 x 12

Working set 40 x max reps done to many so put weight up next week arms are pretty pumped at this stage and even dong my head a few times trying to get an extra rep or two

Dips

Warm up BW x max reps

working set BW + 20kg x max reps then drop set to BW x max reps

Dumbbell Wrist Curls

warm up 17.5 x 12

Working sets 22 x max reps

Body is still sore now so will be good to see how this method pans out over the next 3 to 4 months, eating is the same as last post will keep it the same for three more weeks before bodyfat and weight is measured again but I am losing weight almost see top abs in morning :pfft: :pfft: