Big, Buff and Fit. Sound good?

[soundsgood]

Yeah and I wash them in the Waikato river once a month too :pfft:

[thatwaslight]

those shrugs r outa control bro nice work! what are your 1rm's??

[1day]

yea shuggs up there now too eh :pfft: ! yea i doin same weights but do about 5 drop sets after my heavys and there the ones i concentrate hard on form and go to failure every set. :nod:

ahah stupid thing is, i do them on fri and sure enuff my boy always wants to get up on my shoulders on wkend if we go out :cry:

now thats when i no wether i worked traps hard enuff, cus he can only sit up there for 2mins and i cant handle the pain anymore :roll: :shifty:

[soundsgood]

Yeah bro, my missus sees how sore my traps are and she tries to give me a massage but its too sore to even touch, never mind giving my little one shoulder rides for the next couple of days. :|

those shrugs r outa control bro nice work! what are your 1rm's??

I havent measured my 1RM's since Ive been bulking the last 5 weeks and Ive gained heaps if strength but I'd estimate at this stage

BENCH - 145

DEAD - 210

SQUAT 210

Bear in mind Ive only been deadlifting for 4-5 months now, Ill get it up :grin:

[Luigi]

Yeah bro, my missus sees how sore my traps are and she tries to give me a massage but its too sore to even touch, never mind giving my little one shoulder rides for the next couple of days. :|

those shrugs r outa control bro nice work! what are your 1rm's??

I havent measured my 1RM's since Ive been bulking the last 5 weeks and Ive gained heaps if strength but I'd estimate at this stage

BENCH - 145

DEAD - 210

SQUAT 210

Bear in mind Ive only been deadlifting for 4-5 months now, Ill get it up :grin:

bet thats what you tell all the girls

but your bench must be way more than that mines 120 and ur lifting a shitload more than me on bench, you should try it out next chest day

[soundsgood]

FRI 16 JAN - LEGS

SQUATS

20 x 20kg

20 x 60kg

12 x 100kg

10 x 140kg

8 x 185kg

5 x 185kg NEW PB

25 x 100kg

LEG PRESS

20 x 250kg

20 x 300kg

20 x 300kg

LEG EXTENSION

15 x 70kg

10 x 96kg

10 x 96kg

LYING LEG CURL

15 x 90lb

10 x 125lb

10 x 125lb

STANDING CALF RAISES

10 x 440lb

10 x 440lb

DIET

Meal 1: Double Protein Shake / Pear / Cup Rolled Oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop Chicken on brown rice w mixed veges

Meal 4: 4 slices vogels w peanut butter / Orange

Meal 5: Double Protein Shake / Banana

Meal 6: Whole chicken from Nandos / salad

Meal 7: 10 egg omelete

I did two working sets of squats followed by a failure dropset at my bodyweight. 30 second rest then I pumped out 25 good reps. Was pretty shattered after the squats but continued through the rest of the workout. Ran out of time to try out the reverse lunges Ive been hoping to add. Definately next time!

Weighed in today at 99.4kg straight after a large toilet stop :toilet: so Im fairly confident I will hit 100kg 'clean' next week. Even so this is a 10kg weight gain in the first month of the bulk - great start :grin: Might plateau at 100kg for a couple of weeks, let body get used it then hit the bulk hard again. The constant eating gets to you :puke:

[soundsgood]

, Ill get it up :grin:

bet thats what you tell all the girls

but your bench must be way more than that mines 120 and ur lifting a shitload more than me on bench, you should try it out next chest day

Im not the one whos gonna have to get a viagra prescription post cycle :pfft:

I dunno Im just going on what Ive lifted before, the most Ive done is 140x2, My bench is shithouse :oops:

I was planning on trying to hit 100 reps at my bodyweight (100kg) AKA

THE 100/100 CHALLENGE

Obviously split into 6-7 sets.

Gonna try for a max bench maybe the week after once Ive plataued a little bit

[boostinggtir]

Good work, my guess would be that you'll hit 105kg, then slag it out to 110kg. You should throw in some red meat in your diet.

[soundsgood]

'Slag' as in take ages bro?

Yeah you're definately right, way too much chicken and not enough red meat. I dont really touch mince, and dont eat enough steak. I'll make a conscious effort to eat more red meat this week

[Luigi]

'Slag' as in take ages bro?

Yeah you're definately right, way too much chicken and not enough red meat. I dont really touch mince, and dont eat enough steak. I'll make a conscious effort to eat more red meat this week

me 2, iv decided im gonna add red meat to my diet once a day started today, chickens so much easier to eat......

[boostinggtir]

Yea as in take a wile, though once you get around that weight, you'll really be a big boy. Then hit them roids for that 120kg. :pfft:

Yea you can't beat red meat for weight gain.

[soundsgood]

SAT 17 JAN - REST DAY

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: Pita w lamb & chicken & salad

Meal 4: 160g chop chop chicken on brown rice w mixed veges

Meal 5: Double Protein shake / Banana / half cup rolled oats

Meal 6: 600g Sirloin steak / pasta / mixed veges

Meal 7: 12 eggs omelete

Quick question;

What is the leanest cut of steak to get? I usually get scotch fillet cos it tastes the best, but Im sure its not the leanest =P~

[Small]

wat no way eye fillet so the tastiest and the leanest!!-but its damn expensive

[boostinggtir]

Not sure, but export meat has a good special on at the moment.

[soundsgood]

MON 19 JAN - BACK / TRICEPS

WIDEGRIP PULLUPS

12 @ B/W

12 @ B/W

10 @ B/W

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

12 x 140kg

8 x 180kg

7 x 180kg

CLOSEGRIP SEATED CABLE ROW

10 x 80kg

10 x 105kg

12 x 105kg NEW PB

WIDEGRIP LAT PULLDOWN

10 x 150lb

8 x 195lb

8 x 195lb

DIPS

10 @ B/W

12 @ B/W + 20kg

12 @ B/W + 20kg

DUMBBELL SKULLCRUSHERS

10 x 17.5kg

10 x 17.5kg

TRICEP PULLDOWN W ROPE

12 x 60kg

10 x 84kg

10 x 84kg

DIET

Meal 1: Double Protein Shake / Banana / cup rolled oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop chop chicken on brown rice

Meal 4: 160g chop chop chicken / 2 slices vogels w peanut butter

Meal 5: Double Protein Shake / cup rolled oats / banana

Meal 6: 600g Scotch Fillet / Potato / salad

Meal 7: 12 eggs scrambled

Wow, what a difference having two full days off between legs and back made. I felt really strong on the deadlifts. That 8 x 180kg felt easy and was the most reps Ive done at that weight. Im considering getting some shin guards though. Scrapped the hell out of them tonight, but they say that is the sign of good form :wink:

Triceps felt really swollen after that brief workout, Im happy with their size but I feel I should be doing more. Perhaps add in closegrip bench press, its just so hard to get a bench on monday nights :doh:

Weighed myself 'clean' tonight :toilet:

Came in at 101.0kg. Got to keep up this eating, its making huge gains :grin:

Looking forward to my scotch fillet. Was originally $15 but marked down to $7 cos it expires tomorrow. What do I care, Im eating it tonight. Score! =P~

[Luigi]

nice deadlifts man, i notice your 6th meal is always huge, is that after training ?

[soundsgood]

haha Yeah bro. Thats dinner, about an hour and a half post workout :pfft:

I fucken love a big dinner haha

Hey you take Cellmass as well right Luigi? It says on the label to take on an empty stomach on waking up and directly after your workout. Its impossible for me cause thats breakfast and postwork shake time (with lots of carbs). So I just chuck it in with the shake. Do you manage to stagger it at all, or do the same as me. Do you reckon it still works fine the way Im doing it?

[Gym rat]

Good work on the deadlifts :clap: :clap: that sounds like a nice yummy tea =P~ .

[Luigi]

haha Yeah bro. Thats dinner, about an hour and a half post workout :pfft:

I fucken love a big dinner haha

Hey you take Cellmass as well right Luigi? It says on the label to take on an empty stomach on waking up and directly after your workout. Its impossible for me cause thats breakfast and postwork shake time (with lots of carbs). So I just chuck it in with the shake. Do you manage to stagger it at all, or do the same as me. Do you reckon it still works fine the way Im doing it?

i finish my workout, hop in my car, take cellmass double serve straight away with 600ml water - so 2 mins after iv finished workout, then 5 mins after iv finished the cellmass i drink my protein drink, it says take protein shake 1-15 minutes after cellmass as thats when it creates the best insulin spike.

[soundsgood]

Sounds like a good plan to copy. But double serve? Why do you take double serve?

[Luigi]

Sounds like a good plan to copy. But double serve? Why do you take double serve?

because it contains 3g of creatine, i was told you should be taking 5g a day, which is why they say 1 in the morning and 1 after workout, but i dont want to take it in the morning id rather eat, plus it make me hungry all night if i double serve which is all g

[poos_n_wees]

I've just spent a good few minutes staring at your avi

WEIGH IN - 89.8kg. The lightest Ive been since I left school 8 years ago 8)

8)

[soundsgood]

TUES 20 JAN - CHEST / BICEPS

100 / 100 BENCH CHALLENGE

20/16/14/12/11/10/10/7 (reps per set)

Total = 8 sets

INCLINE DUMBBELL PRESS

12 x 30kg

8 x 40kg

10 x 40kg

LYING CABLE FLIES

12 x 70lb

8 x 90lb

8 x 90lb

7 x 90lb

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

8 x 55kg

8 x 55kg

CABLE BICEP CURLS

12 x 60lb

10 x 84lb

10 x 90lb

10 x 90lb NEW PB

HAMMER CURLS

10 x 27.5kg

10 x 27.5kg

DIET

Meal 1: Double Protein Shake / Pear / cup rolled oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken / 4 slices vogels w peanut butter

Meal 5: Double Protein Shake / cup rolled oats / banana

Meal 6: 600g Rump Steak / Kumara / salad

Meal 7: 12 eggs scrambled

The 100 / 100 challenge was an attempt to bench my bodyweight (100kg) 100 times in as few sets as possible all completely unspotted. Was aiming to finish in 7 sets. Didnt quite make it but not too disappointed because my strength didnt drop off as dramatically as it used to. Pretty much nailed my chest too hard to do a decent incline and flagged the decline's.

Biceps felt nice and pumped after the workout, two big lumps, now where did I put that damn measuring tape

[soundsgood]

WED 21 JAN - SHOULDERS

DUMBBELL SHOULDER PRESS

20 x 20kg

12 x 30kg

8 x 40kg

8 x 40kg

BARBELL SHRUGS

20 x 60kg

20 x 100kg

12 x 140kg

10 x 180kg

10 x 220kg

10 x 220kg

DUMBBELL SIDE RAISES

10 x 20kg

10 x 20kg

DUMBBELL FRONT RAISES

10 x 22.5kg

10 x 22.5kg

BARBELL MILITARY PRESS

20 x 20kg

12 x 60kg

4 x 80kg NEW PB

8 x 70kg

DIET

Meal 1: Double Protein Shake / Pear / Cup Rolled Oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop Chicken on brown rice w mixed veges

Meal 4: 4 slices vogels w peanut butter

Meal 5: Double Protein Shake / cup rolled oats

Meal 6: 250g Broadbill / salad

Meal 7: 10 eggs scrambled

Only a 7/10 shoulder train today. Didnt put my all into it, plus lots of the equip I wanted to use was being used when I wanted it. Went a bit over eager with the Military presses and only squeezed out 4 @ 80kg but still a PB. Chest still tight from yesterdays chest train. I wonder how much more weight I would be pushing if I moved them to the first exercise. :think:

[soundsgood]

THURS 22 JAN - LEGS

SQUATS

20 x 20kg

20 x 60kg

12 x 100kg

10 x 140kg

7 x 190kg

6 x 190kg NEW PB

LEG PRESS

15 x 270kg

12 x 430kg

12 x 450kg

10 x 475kg NEW PB

LEG EXTENSION

15 x 70kg

12 x 96kg

12 x 101kg

12 x 101kg NEW PB

LYING LEG CURL

15 x 90lb

10 x 138lb

10 x 138lb NEW PB

STANDING CALF RAISES

10 x 440lb

10 x 440lb

WALKING LUNGES

2 x sets of 24 paces with 25kg dumbbell in each hand

DIET

Meal 1: Double Protein Shake / Cup Rolled Oats / 4 slices vogels w peanut butter

Meal 2: Packet of Protein Cookies (cheers Grant :grin: )

Meal 3: Footlong Subway wheat (Pork Riblet)

Meal 4: 6 inch subway wheat (roast beef double meat)

Meal 5: 160g Chop Chop chicken / Banana

Meal 6: Double Protein shake / cup oats

Meal 7: Whole chicken from nando's / salad

Meal 8: 10 eggs scrambled / protein shake

Todays workout theme was Self Belief. Standing in the squat rack with 190kg on my shoulders I went down. Wow, it felt like alot of weight. Wasnt sure if I could get the first rep back up. But I dug deep and sure enough, up I popped again. Down, up, down up. Managed two good sets, and was straining so hard by the end some of the guys thought my eyes were gonna pop out :shock: haha

Diet was av-er-age today. Forgot my lunch lol. Fortunately Grant hooked me up some sample cookies (they taste to good to be good for you I reckon) and blasted out a couple of subs. Gave me loads of energy for tonights workout so what the heck I say. :grin:

There was a young guy in the squat rack after me. Must have been 6'4". Racks up 100kg and proceeds to do half reps. That didnt bother me but he was driving up on his toes every time and going up on his tip toes. I tried to give him some friendly advice after his set but he reckoned he knew and he was doing it on purpose to bring his weight forward as he was trying to hit his abs more :doh: I left him to it

Oh and one more thing. Is there anyone else who is sick of all the back patting american bullshit about Obama. Yeah I get it, he's the new president, and he's black etc. He aint done nothing yet, but watch TV for 10 minutes and you'd think he was Jesus christ himself revived :pfft: