IaMaFish

[IamaFish]

I'm guessing im around the 23-28% Mark see photos below.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=9&t=13072

Will be posting my workouts daily and will be keeping this journal going for atleast 4 Months starting from today. Progress pics will be released December=] Feel free to criticise as you wish and any information you could pass on would be helpfull!!

AM - Cardio

Skipping - 2Minutes on 1Minute off for a total of 10 Rounds

Boxing bag - Light Combo work 1Minute on 1Minute off 3 rounds

Boxing bag - 1Minute rounds combining everything 1Minute on 1Minute off(High Intensity) for 3 rounds.

Ab Work - 3 Exercises for 3 sets of 8(Yeap ima b*tch - Captains chair,incline crunches,oblique twists)

Light stretching.

PM - Weights (Back & Bicep)

VERY SHORT WORKOUT, HAD NO ENERGY FELT LIKE I WAS GOING TO CHUNDER.

Deadlifts

5x60kg

8x80kg

8x80kg

8x70kg

Bicep Bar curls

10x30kg

9x30kg - (10 bad form)

9x25kg - (10 bad form)

Lateral pull down

8x60kg i think..

7x60kg - (8 bad form)

6x60kg - (8 bad form)

Seated incline dumbbell curls

8x5's - (our gyms dummbells are in levels=o)

8x5's - Bad form

8x5's - Bad form

Decided to leave.. Fuck3d off at myself for feeling like shit/not finishing

Meal 1 - Protein shake

Cardio work

Meal 2 - 3 weet-bix with milk

Meal 3 - 2 medium apples, 2 small golden kiwifruit, handfull of Nuts & Raisins

Meal 4 - 1 cup White & Brown rice 1/2 cup frozen mixed veges and 1 small can of Tuna

Meal 5 - Quarter of a homemade pizza - (chicken breast, tuna, cheese, capsicum)

Gym Work

Meal 6 - Protein shake

Meal 7 - 2 small cans of tuna/lettuce

Water intake - 3litres plus.

IN bed before 8pm.. Booyahh!

[IamaFish]

Woke up at 1.23am and spewed my ring out! Have decided against training today.

Meal 1 - Protein shake

Meal 2 - 2 pieces of toast + a mellowpuff < was the last one in the packet=/

Meal 3 - 2 Medium apples 2 small golden kiwifruit

Meal 4 - 1 Cup of white/brown rice, 1/2 cup mixed veges and 1 small can of tuna.

Meal 5 - scrambled eggs(4 whole 5 whites) and 1 small can of tuna.

Meal 6 - 3/4 cup mixed veges, 1 cup Kumara & potatoes and 1 large bit of crumbed scnitzel

Water intake - 1.5litres

Cheat items=/ - Herseys cookies & Cream chocolate bar - RJS Licorice chocolate log - KitKat > Fucking 1pm cravings=/

[IamaFish]

No training today, trying to get rid of this headache/sore throat before i get back into it.

Meal 1 - 4 pieces of toast peanut butter & jam

Meal 2 - 6 pieces of sushi, 1 apple, 1 kiwi fruit.

meal 3 - 3 hash browns, 3 Frankfurters, 2 eggs with some light T sauce.

meal 4 - I did have salad Sandwhiches but i left the bastards at home=/ no afternoon tea for me FMFL

Meal 6 - Stir fry blue cod, Booyah

Water intake - 3litres+

Cheat Items - 6 pieces of caramello chocolate & a small pack of M&Ms...1pm FFS

Sorry P&W I lied, a started feeling alright towards the end of work<(lol as usual)

Had enough time to get a quick gym session in before Volleyball.

PM

Bench Press

12x20kg

12x40kg

8x60kg

8x70kg

5x80kg

1x90kg - tryed for a second rep got halfway up.

8x60kg - Straight after the 90kg no rest.

Incline Bench

8x60kg - Not quite good form, half & half touching chest nice and slow=]

8x60kg - same as above

8x60kg - really tried to keep it nice and slow here.

Barbell Shoulder Press

8x40kg

8x40kg

8x40kg - I have really shit shoulders(excuses!)

Tricep dips

10xBW

was gonah be late for volleyball so had to gap here=] Criticise as you must!

[poos_n_wees]

No training today, trying to get rid of this headache/sore throat before i get back into it.

Argghh good call.

Good to see this journal up and running! Will be keeping tabs

[Android]

Woke up at 1.23am and spewed my ring out! Have decided against training today.

Meal 1 - Protein shake

Meal 2 - 2 pieces of toast + a mellowpuff < was the last one in the packet=/

Meal 3 - 2 Medium apples 2 small golden kiwifruit

Meal 4 - 1 Cup of white/brown rice, 1/2 cup mixed veges and 1 small can of tuna.

Meal 5 - scrambled eggs(4 whole 5 whites) and 1 small can of tuna.

Meal 6 - 3/4 cup mixed veges, 1 cup Kumara & potatoes and 1 large bit of crumbed scnitzel

Water intake - 1.5litres

Cheat items=/ - Herseys cookies & Cream chocolate bar - RJS Licorice chocolate log - KitKat > F**king 1pm cravings=/

I hate you, I hate you, I hate you =P~ =P~

[IamaFish]

Woke up at 1.23am and spewed my ring out! Have decided against training today.

Meal 1 - Protein shake

Meal 2 - 2 pieces of toast + a mellowpuff < was the last one in the packet=/

Meal 3 - 2 Medium apples 2 small golden kiwifruit

Meal 4 - 1 Cup of white/brown rice, 1/2 cup mixed veges and 1 small can of tuna.

Meal 5 - scrambled eggs(4 whole 5 whites) and 1 small can of tuna.

Meal 6 - 3/4 cup mixed veges, 1 cup Kumara & potatoes and 1 large bit of crumbed scnitzel

Water intake - 1.5litres

Cheat items=/ - Herseys cookies & Cream chocolate bar - RJS Licorice chocolate log - KitKat > F**king 1pm cravings=/

I hate you, I hate you, I hate you =P~ =P~

Join the club :twisted: , i always feel guilty afterwards :oops: will have to work on controlling these!

[IamaFish]

Feeling great but have a sore throat/chesty cough, if i feel alright afterwork will get some leg work underway=].

Meal 1 - Protein shake, 2 pieces of toast with peanut butter.

Meal 2 - 2 apples 2 kiwifruit, 1 handfull of nuts&raisins

Meal 3 - 1 cup rice, 1/2 cup mixed veges, 1 can of tuna.

Meal 4 - TBA

Meal 5 - TBA

Meal 6 - TBA

Water Intake - 1litres

PM Session (Legs)

didnt feel to well skipped todays session.

One of my good friends 19th birthday today so it looks as though ill be onit :dancing:

not that i wan't to..

[IamaFish]

Weekends diet was all pretty rubbish, cant remember what i ate!

No workouts completed.

Bring on Monday!

[thatwaslight]

keep at it bro, as of monday shits getting serious for me too lol

[IamaFish]

AM - Cardio

Skipping - 2Minutes on 1Minute off for a total of 10 Rounds

Boxing bag - Light Combo work 1Minute on 1Minute off 3 rounds

Boxing bag - 1Minute rounds combining everything 1Minute on 1Minute off(High Intensity) for 3 rounds. - thease were so-so today didnt really push myself.

Ab Work - 3 Exercises for 3 sets of 8(Yeap ima b*tch - Captains chair,incline crunches,oblique twists)

Light stretching.

PM - Weights (Chest & Tri's)

Bench press

12x20kg

8x40kg

10x70kg

10x70kg

9x70kg

Tricep dips

10xbw

10xbw

10xbw

Incline Bench

6x60kg(nice & slow right down to my chest - 8 assisted)

6x60kg(nice & slow right down to my chest - 8 assisted)

5x60kg(nice & slow right down to my chest - 8 assisted)

Hammer press

7'sx7(weights are in levels)

7'sx8

7'sx7

Incline fly's

6'sx8(weights are in levels)

5'sx8 (Some old c*nt stole my weights!)

5'sx8 ( " " )

Skull crushers supersetted with reverse grip pulldowns

23kgx8/40x8

23kgx8/40x8

18kgx8/30x8

Pretty average session! Burnt out towards the end pretty gutted i didnt get my 3 sets of 70kg on the bench.

My incline bench dropped alot from the last session, although glad that i kept good form for the reps that i did complete=]

Meal 1 - Protein shake

Cardio work

Meal 2 - oats, handfull goji berries, pinch of cinamin.

Meal 3 - 2 medium apples, 2 small golden kiwifruit, handfull of Nuts & Raisins

Meal 4 - 1 cup White & Brown rice 1/2 cup frozen mixed veges and 1 small can of Tuna

Meal 5 - 2 eggs, 4 egg whites 1 small can of tuna - Scrambled=]

Gym Work

Meal 6 - Protein shake

Meal 7 - Devilled sausages, lettuce, half a carrot and a littlebit of mashed kumara/potatoes.

Water intake - 2litres

Cheat item - RJ's Tallsorts licorice sticks - I made it past 1pm today, by 55mins=/

[IamaFish]

No Cardio this morning!

PM - Weights Back& Bi's

Deadlifts

12x20kg

5x60kg

8x80kg

8x80kg

8x80kg

Bicep bar curls

10x30kg

10x30kg

10x30kg

Lateral pulldown

8x54

8x54

8x54

Incline dumbbell curls

8x5's - just above 10kg o_O

8x5's

7x5's - I got 8 but didnt get full ROM so didnt count last rep

One arm rows

8x9's

8x8's

8x9's - Our weights are in levels=o?

Three bicep exercises supersetted with each other

6kg curls 10 on each arm to pre fatigue the muscle

20kg dumbbell focusing on the forced negative 4 each arm

17.5kg seated barbell curls x 8

3 sets of the above!

sadly my cousin was in town for a business trip so after the workout went and had a few quiet ones at the pub...

Meal 1 - Protein shake, 1cup oats

Meal 2 - 2 apples 2 kiwifruit, 1 handfull of nuts&raisins

Meal 3 - mashed kumara/potatoes,handfull of lettuce, half a carrot and a small can of tuna.

Meal 4 - 3 peanut butter sandwhiches

Meal 5 - protein shake

Meal 6 - Piece of schnitzel and half a cup of mixed veges.

Water Intake - 1.5litres

Cheat items - Herseys Cookies and cream chocolate bar. I Really need to destroy that snack box..

[IamaFish]

AM - Cardio

Skipping - 2Minutes on 1Minute off for a total of 10 Rounds

Boxing bag - Light Combo work 1Minute on 1Minute off 3 rounds

Boxing bag - 1Minute rounds combining everything 1Minute on 1Minute off(medium intensity Intensity) for 3 rounds

No ab work completed today.

Light stretching.

PM - Weights (Shoulders)

Side Lateral raises supersetted with behind the neck shoulder press

10kgx8 - 35kg x 8

10kgx8 - 35kg x 8

10kgx8 - 35kg x 8

Dummbell shoulder press

40lbsx8

40lbsx7 35lbsx1 =]

40lbsx7 35x1

Front shoulder raises supersetted withupright rows

10kgx8 (each arm) - 33kgx8

10kgx8 (each arm) - 33kgx8

10kgx8 (each arm) - 28kgx8

Reverse flys

6kgx8

6kgx8

6kgx8 :oops:

While my training partner was doing abs decided to do a little endurance work.

Barbell shoulder press

17.5kgx25

17.5kgx25

17.5kgx25

17.5kgx25

=] will try to complete 100 reps after every shoulder workout, gradually increasing the weight.

TBA

Meal 1 - Protein shake,

Meal 2 - 4 weet-bix with milk

Meal 3 - mashed kumara/potatoes,handfull of lettuce, half a carrot and a small can of tuna.

Meal 4 - 2 peanut butter sandwhiches

Meal 5 - protein shake

Meal 6 - pasta, mince and steak - no sauce....

Water Intake - 1.5litres

[IamaFish]

Yesterday was pretty average went to the gym for around 30mins just to practice squats... I have no idea on how to do these so taking them slow, planning to put in some solid Mahi starting next week(Calorie counting/cardio/weights here a come).

From now on will only be updating my workout journal every Sunday, so i will post my workouts/diet up once a week, main reason behind this is im getting to distracted at work o_O. after 6 weeks im planning on releasing some transformation pictures-.- (going to try and see the effects of counting cals).

Anyways, untill next sunday!

Decided to get some maxes to compare befor and after my 6 week program.

Bench - 95kg

Shoulder press - 62.5kg

Deadlift - 120kg

Squats - 60kg

Leg Press - 240kg

Pullups - 8

Wide arm chin-up - 1 :oops:

Lagging alot in the deadlift and leg sections!

[IamaFish]

MONDAY - Back & Bi's

Deadlifts

92kgx8

92kgx8

92kgx8 Had to reset my grip towards the last few reps.

Pull ups x Chin ups

(3 sets of each exercise, shit all on both got 3 sets of 8 each assisted)

Barbell Curls

30kgx8

30kgx7

30kgx5 was absolutley dead after the above exercises, last 2 sets finished each with 8 reps with 25kg

Seated Row

48x8

48x8

48x7 Rest Pause 1 rep >=)

Hammer curls

5sx8

5sx8

5sx6

Bent over rows

35kgx8

35kgx8

35kgx8

Overall a pretty average workout, energy levels where depleted.

TUESDAY Chest & Tri's

Bench press

72.5kgx8

72.5kgx8

70kgx6 2 assisted to hit 8=o

Close grip bench

40kgx8

40kgx8

40kgx8

Incline dumbell press

50llbx8

50llbx6

50llbx5

Pulldowns

55x8

55x8

55x8

Cable flys

25x8

25x8

25x8

Overhead Extensions

100 over 4 sets @10kg

[IamaFish]

WEDNESDAY Shoulders

Barbell shoulder press

48kgx8

48kgx7

48kgx5

Arnold Press

6sx8

6sx6

6sx5

Side Lateral raises

5sx7

5sx5

5sx4

Reverse flys

6kgx8

6kgx8

6kgx8

Barbell shoulder press

200 reps @ 17.5kg unknown sets

THURSDAY - Volleyball

FRIDAY Legs

Squats

60kgx8

60kgx8

60kgx8

Dumbbell lunges

6sx16 steps

6sx16 steps

6sx16 steps

Leg Press

140kgx8

140kgx8

140kgx8

Hack squat

40kgx8

40kgx8

40kgx8

Leg Extension supersetted with one legged curls

45x8 - 33x8

45x8 - 33x8

45x8 - 33x8

Calf Raises 8 reps/ 10 pulses

toes forward

toes inwards

toes outwards

Full stack, no rest inbetween, absolutely killed them=]

100 leg presses @ 40kg - 35, 25, 25, (10 sec pause) 15 to hit 100.

Done and dusted 42mins=]!

[IamaFish]

Hi guys - Weeks work above=]! Diet was pretty shit all this week, alot to improve with cheat items everyday! (I hate that fucking snackbox!)

Shoulder has been playing games on me all week, probably shouldnt have trained=] but since i wana be a big kunt i thought I'd better go!

So all in all a very average workout week with an exception for today. first time i'd actually trained legs properly and was pumped, had my chicken legs working!!

next update will be friday!! Boooyah

[thatwaslight]

looking good bro but add some more volume for calves, would you do 1 exercise for bis?......lol KUTGW

[IamaFish]

Hi Guys - Just a quick update, Still training just not getting on the internet enough to post my workouts.

Next Friday ends my first 6 week plan, will post up before and after 1rm when i have completed!

[CrimsonSkies]

Hey bro just saw your post about pectus excavatum on the aesthetics topic, you got any pics?

I have it too an was the reason i started training, you have any tips on how to improve the appearance of it? i had surgery on it but it still looks shit

[IamaFish]

Hey bro just saw your post about pectus excavatum on the aesthetics topic, you got any pics?

I have it too an was the reason i started training, you have any tips on how to improve the appearance of it? i had surgery on it but it still looks shit

Hey man, yeah have a look over in the post your pics section, pictures don't really show it though!

[IamaFish]

Decided to get some maxes to compare befor and after my 6 week program.

Bench - 95kg

Shoulder press - 62.5kg

Deadlift - 120kg

Squats - 60kg

Leg Press - 240kg

Pullups - 8

Wide arm chin-up - 1 :oops:

Lagging alot in the deadlift and leg sections!

New 1RM after 6 weeks training.

Bench - 100kg - f*ck yeah! Big milestone for me!

Shoulder press - 65kg - Need to focus on bringing up my shoulders

Deadlift - 140kg - Need to reasses my technique here!

Squats - 80kg - I cant seem to hit depth! need to start stretching!

Leg Press - 260kg - Any increase is a good increase!

Pullups - 9

Wide arm chin-up - 9 - Did i get good at these or what=o!(not really lol)

Ok time to start logging my progress, have done up a new 6 week program=]!

[IamaFish]

Tuesday - Chest & Tri's

Dummbell Bench Press

70llbx8

70llbx6 + 2 assited

70llbx5 + 3 assisted

Cable Pushdows

70x8

70x8

70x8

Incline Fly's

40llbx8

40llbx8

40llbx8

Tricep Dips

16xBW

12xBW

8xBW

Incline bench press

60kgx6

60kgx5

60kgx6 - I think i was buggered doing these at the end of my workout!

FST-7 Overhead Rope Estensions

35x10x10

Overall a good workout! Glad to be back in the gym after a very long 7 days off!

[IamaFish]

Back & Calves

Deadlifts

60kgx8

100kgx8

111kgx8

120kgx5

Standing Calf Raises

Fullstack

Toes forwards 15repsx5pulses

Toes Inwards 12repsx12pulses

Toes outwards 9repsx12pulses

Toes forwards 10reps

Chin ups

8xbw

5xbw (8 Assisted)

3xbw (8 Assisted)

Seated Calf Raises

20kgx8repsx3sets

T-Bar Rows

30kgx8repsx3sets

FST-7 Underhand lateral pulldows

7 sets of 10 at lvl 50 on the machine=o

Light ab work

5mins stationary bike!

Was an alright session, i feel im going to see some good improvements on my back doing the above!

[IamaFish]

No training tonight - First game of touch for the season=o, hopefully get to bring out my left foot=P

[IamaFish]

Friday - Shoulders & Biceps

Dumbbell shoulder press

8'sx8

8'sx8

8'sx7 + 1 assisted

Dumbbell curls

6'sx16

6'sx16

6'sx15

Arnold Press

6'sx8

6'sx8

6'sx4

Hammer Curls

6'sx16

6'sx16 Bad form

6'sx16 Bad form

Side lateral raises Supersetted with Front raises.

10kgx10 8kgx8 - 15.9kgx5

10kgx7 8kgx6 - 15.9kgx5 11.4kgx6

10kgx7 8kgx6 - 15.9kgx7 11.4kgx7

Wide grip upright row

30kgx8x3

FST-7 Cable curls

35x10x6

30x10x1

FST-7 Barbell Shoulder press

30kgx10x7

Saturday - Legs

Nothing to exciting here.

A few sets of squats/leg presses

Can't remember what weight was used as i forgot my log book!

Chest & Tri's tonight!! Can't wait