TGZerozone Square 1

[tgzerozone]

Hi everyone.

I was unfortunate enough to have had to get some surgery done which took me out of the gym for some time. I've lost almost 10 kg and I have to start all over.

I'm hoping to get into it next week Monday and was hoping people could maybe recommend some good 3 day split routines for me. I have a few up my sleeve but was just wanting to look at other ideas as well.

I'll start my journal off next week with all the appropriate measurements etc and get it going.

[tgzerozone]

DIET AGAIN:

3500 Cals per day

45% Carbs (394g)

35% Protein (306g)

20% Fat (78g)

Meal 1 (14:00)

Big meal up to 1000 Cals

Meal 2: (15:30)

Liquid egg/protein powder/Oats/Bananas up to 500 cals

or

Workout stacks of Protein and Dex up to 500 cals

Meal 3 (19:00)

Big meal up to 1000 Cals

Meal 4: (22:00)

Dairy/egg/protein powder/oats/bananas/milk up to 1000 Cals

[tgzerozone]

Quick stats:

Start Weight: 66.6kg

Fat %: 11.27

Will update the rest next week.

Better starting point I reckon, I started on the same weight at 14.5% fat % beginning of the year.

[hhhh1]

chuck up a pic

[tgzerozone]

haha, will take some monday and chuck them up. Then you can make fun of me. hahahaha.

Would be good this time round to have all the pics sorted before though.

I think the mods need a new comp, who's avatar is more disturbing, yours or mine.

[tgzerozone]

Routine, Week 1-3

Monday: Push (chest, triceps, shoulders) (found on forum, changed slightly)

Exercise Sets Reps Rest

Barbell flat bench press 3 15 30

Incline dumbbell bench press 3 15 30

Standing cable crossovers 3 15 30

Dumbbell shoulder press 3 15 30

Dumbbell side raises 3 15 30

Cable pushdowns 3 15 30

Wednesday: Legs (quads, hamstrings, calves, abs)

Exercise Sets Reps Rest

Squats 3 15 30

Leg press 3 15 30

Leg extensions 3 15 30

Leg curls 3 15 30

Standing calf raises 3 15 30

leg raises 3 15 30

Crunches 3 15 30

Friday: Pull (back, biceps)

Exercise Sets Reps Rest

Wide grip lat pulldowns 3 15 30

Barbell Bent-over Rows 3 15 30

One arm dumbbell rows 3 15 30

DeadLifts 3 15 30

EZ bar curls 3 15 30

dumbbell concentration curls 3 15 30

[hhhh1]

is your avi actually you?

[RMTREDSTON]

レッドストーン RMT

REDSTONE RMT

メイプルストーリー RMT

ラテール RMT

イブオンライン RMT

[hhhh1]

レッドストーン RMT

REDSTONE RMT

メイプルストーリー RMT

ラテール RMT

イブオンライン RMT

no one wants to purchase your low end gemstones phaggot

[tgzerozone]

Nope obviously, that would make yours more disturbing right?

[hhhh1]

perhaps. hows the training going, and wheres your pics?

[tgzerozone]

Will take pics tonight, training has not started yet.

[tgzerozone]

Training will only start Wednesday btw, and not today. I have to do one last after work shift today so won't make it.

[tgzerozone]

OK, due to some unforseen things like sick children etc, starting today (If school doesn't phone that is)

Quick stats:

Start Weight: 66kg (Yup, dropped a bit again)

Fat %: 11.27

Will update the rest as I go.

Better starting point I reckon, I started on the same weight at 14.5% fat % beginning of the year.

[AZIDE]

.

[tgzerozone]

I did yes. Still not started. Got a post surgery infection, yae. My luck is not in it seems.