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2GUNS JOURNAL - 6 weeks till comp

2guns

By 2guns
in Workout journals

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2guns Veteran member

2guns

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m1: bowl of oats and protein powder

m2: 2x packets of chicken sushi

m3: 200gm chicken, vegetables

m4: bowl of oats and protein powder

b4 training: protein shake in water and 1 banana

straight after training: protein shake in water

m5: 200gm chicken, vegetables.

m6: 200gm chicken (will have this when im out tonight will go back to the car and eat it then when i get home it will be breakfast time.. haha jokes, when i get home ill have a protein shake in water and go sleep).

no cardio today, i worked all day and have alot on (work wise) at tht moment, already down to 92.5 kg which im quite suprised with, down from 94kg already!

arms workout today (quite quick though)

close grip bench press:

100kg x 15

100kg x 15

120kg x 10

standing alt db curls:

20kg x 15

22.5 x 12

25kg x 10

seated db behind head press (for tris, not sure wats its called..?)

3 x 12 reps -50kg db

ez bar bicep curls

30kg (bar weighs 10kg and 1x 10kg plate on each side) x 15 (outside grip)

30kg x 15 inside grip

30kg x 15 outside grip

30kg x 15 inside grip

this exercise i use super strict form.

tricep pull down with rope on cable machine

66kg x 15

72kg x 12

84kg x 10

tommrow is shoulders/ traps and monday is legs day then repeat. will have pics up tommrow

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2guns Veteran member

2guns

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my nite last nite was alight/pretty shit, went into newmarket then down the viaduct with one of my mates, hes doing the same comp as me in 5 or so weeks. saw 'samoan muscle' in ther (watta big guy!! :lol: ) fucken spent the whole nite waiting for a txt from these chicks and they txted bout 1am so we went and mt them but they wer way to pissed lol and were kinda acting snobby (just pissed and not really interested , but f*ck knows).. so we thought f*ck them and left, was good to get home earlish tho as meant cardio in morning wasnt such a missh.

got up at 10am and day was like this:

1/2 scoop protein pwder in water

30min cardio

m1: bowl of oats with protein powder

m2: 190gm tuna (smoked flavour signature range) and basmati rice

m3: 200gm chicken, 2x baked potatoe

m4: bowl of oats with weightwatchers jelly crystals mixed in (which tasted like absolute shit!! so threw it out)

b4 training: protein shake, 1 x banana, diet coke

training: shouders

straight after training: protein shake

m5: 200gm chicken and vegetables, weight watchers jelly (ate the whole thing now feel sick lol)

m6: 190gm tuna

training: shoulders.

db shoulder press:

3 x 35kg x 20

seated military press:

60kg x 15

80kg x 12

80kg x 10

standing side lateral raises (db)

17.5kg x 12

20kg x 12

22.5kg x 10

standing front raises:

20kg x 12

22.5kg x 10

25kg x 8

bent over cable raises (for rear delts)

6kg x 15

12kg x 10

12kg x 10

bb shurgs

120kg x 20

140kg x 12

140kg x 12

went light weight on shoulders today as didnt have a spotter nad was very tired today but got a mean pump and burning

weighed in at gym at 91.8kg today so ive lost over 2kg since i started this diet 5 days ago

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poos_n_wees Veteran member

poos_n_wees

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1/2 scoop protein pwder in water

30min cardio

m1: bowl of oats with protein powder

m2: 190gm tuna (smoked flavour signature range) and basmati rice

m3: 200gm chicken, 2x baked potatoe

m4: bowl of oats with weightwatchers jelly crystals mixed in (which tasted like absolute shit!! so threw it out)

b4 training: protein shake, 1 x banana, diet coke

training: shouders

straight after training: protein shake

m5: 200gm chicken and vegetables, weight watchers jelly (ate the whole thing now feel sick lol)

m6: 190gm tuna

1000 times, I agree!

Except I ate it cos I was hungry :oops:

Well done on the weight drop.. doesn't look like it has an effect on your strength! :grin:

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2guns Veteran member

2guns

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haha yeah was rasberry flavour crystals i got quite excited bout eating it coz smelt nice.... but nope!

Well done on the weight drop.. doesn't look like it has an effect on your strength!

thank u, still a long way to go. would like to be 83kg or so on the day

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2guns Veteran member

2guns

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its called french press bro.

thank you.

and yr mate matthew came out last nite but i had to go home coz had to get sum sleep for my comp

and next week my brother will be training with me so i will put the weights up more, cause hes a good spotter for me.

and pics tommrow sorry, just trying to get a digital cam off a mate

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2guns Veteran member

2guns

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have missed a entry in my journal, have been very busy.

monday 21st:

m1: bowl of oats and protein powder

m2: 185gm can of salmon, 3 baked potatoes

m3: 200gm chicken, rice

m4: bowl of oats and protein powder

b4 training:diet coke, protein shake in water and 1 banana

straight after training: protein shake in water

m5: 200gm red meat, vegetables.

m6: 190gm tuna

m7 protein shake in water

had 7 meals today as i was at work till 12 at nite, getting shit ready for ppl the next day

legs:

bb squats

100kg x 25

120 x 20

140 x 15

100 x 20

stiff leg bb dead lifts

100kg x 20

140kg x 12

180kg x 8

60kg x 20

walking db lunges

17.5kg x 24 (12 lunges on each leg)

20kg x 24

20kg x 24

it takes 24 lunges to go the length of the gym twice, (also after each set i do another 24 lunges with no weights straight after.)

seated leg extension

72kg x 10, 42kg x 8, 18kg x 8

(drop sets) did 3 lots of these

lying leg curl

42kg x 20something.. x 3sets

i do these very slow and can feel it hardout in my hammies

abs: swiss ball crunches 3 sets till failure on each one

set 1 x 40

set 2 x 25

set 3 x 20 (these crunches are estimates of how many i do, they hurt like hell so counting is last thing on my mind,a dn i dnt have a number i go for just till i cant sit up anymore.

20mins on stationary bike, after protein shake.

tuesday 22nd (today)

today was very unorganised with food and tired as from work

m1: protein shake and banana

m2: protein shake and oats with splenda

m3: 2 packs chicken sushi

m4: 185gm salmon and rice

b4 training: 1 pepsi max, protein shake in water and 1 banana

straight after training: protein shake in water

m5: 200gm chicken, vegetables.

m6: weight watchers jelly and 185gm salmon

chest today,

decided to train chest abit differetn as i had no spot today.

flat bb bench

100kg x 15

140kg x 10, 120kg x 10 (drop set)

120kg x 12 (really wide grip)

incline bb bench

100kg x 15

120kg x 10

140kg x 6, 100kg x 7, 60kg x 10 (drop set)

flat db bench

57.5kg x 7, 27.5kg x 10 (drop set)

" " "

45kg x 10

incline db bench

45kg x 10, 22.5kg x 12 (drop set)

" " "

32.5kg x 15

db pull overs

50kg x 12

57.5kg x 8

35kg x 15

pec deck machine

55kg x 10

55kg x 10

32kg x 15

abs: same as last nite and after each set of crunches i did 30 pres ups straight after.

this was an unusual training for me i never train this way but felt quite good, my chest should be nice and sore in the morning,

ive decided leading up to the comp ill be doing alot of drop sets, just thrashing everything.

felt bit weaker in gym today, i need to get more sleep or some ephedrine.. haha jokes.

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Marcus Senior member

Marcus

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You do very similar exercises to me.

I've started to do pullovers in my back workout as I feel it more in my lats than anything. Dunno if it's how I'm doing it or what. Do you find this?

Must be frustrating when you don't have a spot.

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2guns Veteran member

2guns

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You do very similar exercises to me.

I've started to do pullovers in my back workout as I feel it more in my lats than anything. Dunno if it's how I'm doing it or what. Do you find this?

Must be frustrating when you don't have a spot.

yeah i like all those exercises.

i find pullovers do hit yr lats but i feel it in my chest more, if im doing them for chest ill bend my knees and point my arse close to the ground and if i was doing it for lats id have my arse parrelel/inline with my back and knees.

when i bring the db down i bend my elbows as well at the end to stretch my chest out even more then straighten them out when i pull up.

i think it can be used for lats or chest as it does both i just like it for chest bit more.

and yeah, not having a spot is a pain in the arse, pisses u off actually

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2guns Veteran member

2guns

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i been really busy sorry have muissede about 4 entrys will try find time tonite, and have taken pics on a really good pxt camera but when i try send to my email it says cannot connect to server or sum bullshit.... any help?

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