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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
in Workout journals

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runveerun Veteran member

runveerun

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Yeah that was half the problem Vee. Im busy like a fox tomorrow so wont get a train (stupid gym shuts at 2pm on weekends). Heaven forbid I have two consecutive days off from the gym :shifty:

Two days off oh dear !!! hee hee You're going great guns!! Good on ya!! :clap:

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soundsgood Veteran member

soundsgood

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Physiques Rototuna in Hamilton. Opening hours are pretty lame

Mon-Thurs - 7am - 8:30pm

Fri - 7am - 7:30pm

Sat/Sun - 8am - 2pm

I always train at about 4-5ish so it feels weird to train earlier on weekends

Whats your gym like? I spose you have a key do you?

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Gym rat Veteran member

Gym rat

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My gym Les Mills Dunedin is flash for the cardio area on bikes,treadmills and cross trainers have TV 's built into them were you can watch TV while doing cardio also my gym great machines from the states DB's range from 2.5kg to 77kg the plates range from 1.5kg to 25 kg made Weider also great free weights made hammer strengh plus my gym has good hours as well.No do have key for the gym that I go to bugger.

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soundsgood Veteran member

soundsgood

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SUN 11 JAN - LEGS

SQUATS

20 x 20kg

20 x 60kg

12 x 100kg

8 x 140kg

8 x 180kg

8 x 180kg

8 x 180kg NEW PB

LEG PRESS

15 x 250kg

10 x 350kg

8 x 470kg

4 x 470kg NEW PB

LEG EXTENSION

15 x 70kg

12 x 100kg

12 x 100kg

12 x 100kg NEW PB

LYING LEG CURL

15 x 90lb

10 x 125lb

8 x 132lb

8 x 132lb NEW PB

Woke up this morning feeling pretty crook, bit of a tummy bug but decided to go for a train anyway. Late start, and gym closing early meant I couldnt fit in a whole train but I got stuck in and although I felt like vomiting the whole way through, I managed to hit PB's on every exercise.

Particularily happy with the Squats. I squat to parallel not ATG, heard lots of bad storys of people busting out their knees combining heavy weight with Ass to the Ground squats. But Im happy with the depth Im hitting :grin:

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runveerun Veteran member

runveerun

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Yeah that was half the problem Vee. Im busy like a fox tomorrow so wont get a train (stupid gym shuts at 2pm on weekends). Heaven forbid I have two consecutive days off from the gym :shifty:

Well thank god that didn't happen who knows ya might have turned into a pumpkin!

Good stuff SG! Ass to the Grass!! :grin:

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soundsgood Veteran member

soundsgood

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MON 12 JAN - BACK / TRICEPS

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

10 x 140kg

2 x 200kg

1 x 200kg NEW 1RM PB

12 x 140kg

WIDEGRIP LAT PULLDOWNS

12 x 135lb

8 x 195lb

8 x 195lb

8 x 195lb

SEATED CABLE ROWS

12 x 60kg

10 x 104kg

10 x 104kg

10 x 104kg NEW PB

PRONE DUMBBELL FLIES

12 x 15kg

12 x 15kg

TRICEP DIPS

12 x B/W

12 x B/W + 20kg

12 x B/W + 20kg

CABLE PULLDOWNS W ROPE

10 x 60kg

10 x 84kg

10 x 84kg

10 x 84kg

DUMBBELL SKULLCRUSHERS

10 x 17.5kg

10 x 17.5kg

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 / Banana / cup rolled oats

Meal 6: 400g Scotch Fillet / Potato & veges

Meal 7: 10 whole egg omelete / tomato

Long day in the sun today meant I didnt have much mojo when I went to the gym. Was way to greedy on the deadlifts. Worked up to 140kg then jumped straight into 200s. Was aiming for 4-5 but only managed 2 lifts then failed. Tried again a couple of minutes later and made one lift then failed again. :( This was still my best ever deadlift 1RM but I know Id have more in me if I came a bit fresher.

Rest of the workout was okay, nothing flash. I hate having off days :pale:

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soundsgood Veteran member

soundsgood

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nice pb on the deads, cant wait to hit 200 finally, its been eluding me for ages

Your sitting at 195 aye bro? With your cycle you should blast right on through next back train!

soo wot are u weighin now fat boy??? :pfft:

Weighed in yesterday at 99kg :shifty: what are you sitting on?

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soundsgood Veteran member

soundsgood

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TUES 13 JAN - CHEST / BICEPS

BENCH PRESS

20 x 20kg

20 x 60kg

15 x 80kg

12 x 100kg

8 x 125kg

6 x 130kg

INCLINE DUMBBELL PRESS

20 x 25kg

12 x 32.5kg

8 x 42.5kg

8 x 45kg NEW PB

LYING CABLE FLIES

20 x 50lb

10 x 90lb

10 x 90lb

8 x 90lb

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

10 x 55kg

CABLE BICEP CURLS

20 x 60lb

12 x 84lb

12 x 84lb

HAMMER CURLS

20 x 17.5kg

12 x 27.5kg

12 x 27.5kg NEW PB

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 / Banana / cup rolled oats

Meal 6: 400g Chicken breast / Potato & veges

Meal 7: 10 whole egg omelete / tomato

Not as good of a chest train as the other day but I definately hammered my biceps. I started on some new supps today as well. BSN Truemass (for my protein shakes), and BSN Cellmass (creatine). The truemass came in a big 5.75lb tub and I thought yay, should last a while. Looked on the label. 18 serves. WTF? Ill polish it off in a week :doh:

At least the Cellmass should last me a month :grin:

So an updated list of my supps is;

BSN Truemass

BSN Cellmass

Nutrigenix Mega NO Blast

Gaspari Halodrol

Profight L-Glutamine

Fish Oil Tablet

Flaxseed oil

And I was leaning towards starting back on Animal Pak. :shifty:

And you thought YOU were a supplement whore :pfft: :pfft: :pfft:

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Luigi Veteran member

Luigi

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nice pb on the deads, cant wait to hit 200 finally, its been eluding me for ages

Your sitting at 195 aye bro? With your cycle you should blast right on through next back train!

yea im gonna hold of on the 1rm's for a month or so just keep it to 5 reps minimum then when i go for it should be over 200 easily, and yea truemass is great, tastes great, but f*ck does it go down quickly, waaaay too quickly that i wouldnt buy it again just too expensive for the use you get outta it, on the other hand bsn cellmass big pottle - i think its good value i have a double serve after training so 1 tub lasts at least a month

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soundsgood Veteran member

soundsgood

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Thats the plan bro. 110kg+ and not be too obese. :grin:

Ill only be leaving 10 or so weeks to reign it all back in when I cut pre comp

So if youve seen me training at Physiques why havent you come and made yourself known BoostingGTIR??? Do I smell that bad :( :pfft:

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soundsgood Veteran member

soundsgood

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every time i glance at your journal your smashing those PB's through the roof,bloody good work bro.. :clap: :clap: btw whats your opinion after taking halodrol,im thinking bout giving it a try out ay

Hey thanks man. Hard to say where all the credit for the surge in strength lies bro, but Id say Halodrol would have to have something to do with it. If youve got a spare hundred bux, Id say give it a try.

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soundsgood Veteran member

soundsgood

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WED 14 JAN - SHOULDERS

DUMBBELL SHOULDER PRESS

20 x 20kg

12 x 30kg

8 x 40kg

8 x 40kg

BARBELL SHRUGS

20 x 100kg

10 x 225kg

10 x 225kg NEW PB

25 x 140kg

STRICT DUMBBELL SIDE RAISES

10 x 15kg

10 x 15kg

10 x 17.5kg NEW PB

DUMBBELL FRONT RAISES

10 x 20kg

10 x 22.5kg NEW PB

BARBELL MILITARY PRESS

20 x 20kg

12 x 60kg

8 x 75kg

6 x 75kg

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 / Banana / cup rolled oats

Meal 6: 300g chicken breast w veges

Meal 7: 10 egg omelete with a tomato

Shoulder presses were all good, but I felt form on heavy shrugs was not fantastic. Felt like I was using too much back, so I chopped the weight right back and went to failure focusing on form.

Its all good increasing the weights but sometimes I forget; Im a bodybuilder, not a power lifter. Hence I should focus on how I train, rather than how much I lift. Gets away on me sometimes :doh:

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soundsgood Veteran member

soundsgood

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THURS 15 JAN - CARDIO

Alright. Ive had a month off Cardio, save for the odd pickup game of touch and basketball and its time to get back into it. Not quite the 2 sessions every day, but Im aiming for 3 runs a week plus a game of basketball once social league starts back up.

Today I tried to do my 30 minute roadrun. Got through the first ten minutes very briskly then hit a wall and had to walk for a couple of minutes cos I was dying :pale: Decided to run the rest at a medium pace, and managed to get through it with the odd 30 sec walk to regain energy every now and again.

Oh well, Ill get my fitness back up to par eventually. Definately need to as I dont fit any of my clothes I bought 2 months ago, all way to tight :doh: back into my 'fat' clothes hehe

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 / Banana

Meal 6: 300g chicken breast w veges

Meal 7: 10 egg omelete with a tomato

Holly crap those are some mean weights :shock:

Thanks Biggurl, bulking is only really good for one thing, increasing strength :grin:

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