Big, Buff and Fit. Sound good?

[two_phat]

Those are some pretty big Military Presses! you should be stoked!

[soundsgood]

Cheers two phat :grin: Yeah Im stoked with the miltary presses progress. Only added it a couple of months ago. Its really hit my top delts and added definition to the top of my pecs

[Luigi]

one question. do you feel like the man ?

[soundsgood]

Bro I am 'The man' :pfft:

[runveerun]

What are you planning to do in the PL comp? Or will you play it by ear?

[soundsgood]

FRI 6 FEB - CHEST / BICEPS

BENCH PRESS

20 x 60kg

10 x 100kg

8 x 130kg

4 x 140kg

INCLINE DUMBBELL PRESS

12 x 25kg

10 x 35kg

10 x 45kg

10 x 45kg NEW PB

LYING CABLE FLIES

10 x 60lb

10 x 100lb

9 x 100lb

BARBELL BICEP CURLS

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

HAMMER DUMBBELL CURLS

10 x 27.5kg

10 x 27.5kg

STANDING CABLE BICEP CURLS

10 x 60lb

5 x 90lb................ :disgusted:

Ouch...... my right arm is so sore. Had to give up on the cable curls, the pain was to intense. I think I need a break. Fortunately my next two trains are legs and back with a rest day or two thrown in so theres a good 4 days rest :grin:

f*ck it Im having Pizza for tea tonight :pfft:

Oh yeah and I weighed in at 104.0kg today \:D/ Im not getting my BF% done..... I dont wanna know!

[soundsgood]

What are you planning to do in the PL comp? Or will you play it by ear?

I have to focus on getting my arm recovered first

But seriously I will probably start with bench - 130 squat 180 and dead 180, see how they feel then increase the weight from there. Would love to bench 150 squat 210 dead 210 but will have to see how I go on the day

[Varven]

You mentioned elbow pain last time.

Where is the pain?

highly reccomend taking some time off.. you dont want to end up with tendonitis like me and countless others...

its no fun, trust me.

[soundsgood]

The pain is on the top of my forearm and inside bicep on my right arm. Its more muscle pain than joint. I think I have tweaked the muscle when coming off the dip bars the other day. Im very wary of developing tennis elbow or similar as it has held back a few people I know.

Rest is for the best I think

What are the symptoms of your tendonitits?

[runveerun]

Yes rest up Mr Sounds good!! I think pizza helps with those sorts of pains too!

[Varven]

Tennis elbow: Top of elbow, by the crook, Slightly on the outer portion.

Golfers elbow: bottom of elbow, by the crook, slightly on the inside portion.

Take some time off, use some ice, if you can get some massage, deep tissue massage, accupuncuture, ART all great for prevention as well. When you feel a niggle coming on if you dilligently use them, it will prevent it.

I wish I had the brains to realise that before I got tennis elbow on both sides, golfers elbow on one side and tendonitis on my knee. . .

[soundsgood]

SAT 7 FEB - LEGS

SQUATS

20 x 20kg

20 x 60kg

16 x 100kg

10 x 140kg

8 x 180kg

4 x 200kg

LEG PRESS

20 x 250kg

20 x 350kg

20 x 350kg

20 x 350kg

LEG EXTENSION

10 x 70kg

10 x 100kg

10 x 100kg

10 x 100kg

LYING LEG CURLS

12 x 105lb

8 x 140lb

8 x 140lb

STANDING CALF RAISES

12 x 440lb

12 x 440lb

DIET

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

Meal 2: 2 x oranges

Meal 3: Double Protein shake / cup rolled oats / cup yoghurt / banana

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

Meal 5: 160g chop chop chicken / 4 slices vogels w peanut butter

Meal 6: 500g Sirloin steak / kumara / salad

Meal 7: 10 eggs scrambled / double protein shake

Just a real quick leg train today. In and out in about 50 minutes. Nice start with some solid squats, could have banged out a couple more reps at 200kg but needed to save something for the leg press. Absolutely nailed my quads doing the high reps on the leg press and with little break killed them on the leg extension. Could hardly walk down the stairs when I was finished......... but thats a good thing :grin:

Funny thing is even though I didnt workout my arms at all, my right arm is still in alot of pain after the workout :shrug: rest time now \:D/

[boostinggtir]

Nice work. I'd lose the shoulder work out for a few weeks, then see how you go. I'm off my shoulders at the mo due to a mild pain, that's what I get for using shitty form. Though I only hit the shoulders on a chest day, instead of dedicating a whole workout to them.

[Varven]

Your tendons will hurt when you squeeze things.

When you do heavy as fk squats etc u will be squuezing the bar.

easy bro, dont push it.. I still maintain you should take a week off and get your ass down to the physio.

[1day]

:clap: pushin sum massive weights now mate, just becarful ur joints dnt start givin up on ya (like ur elbow etc) ,that would suck if u stuff sumthin permanent :shifty:

[tikalosh]

Do you use knee wraps for your leg presses?

[soundsgood]

Nah bro. 100% Raw on the leg press. Havent had a single problem with my knees

[soundsgood]

MON 9 FEB - BACK

WIDEGRIP PULL-UPS

10 @ B/W

8 @ B/W

8 @ B/W

DEADLIFTS

20 x 20kg

20 x 60kg

12 x 100kg

10 x 140kg

4 x 200kg

3 x 200kg

14 x 140kg (failure)

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

SEATED CABLE ROWS

10 x 78kg

10 x 108.5kg

10 x 108.5kg

10 x 108.5kg

PRONE DUMBBELL FLIES

12 x 15kg

12 x 20kg

12 x 20kg

TRICEP DIPS

12 @ B/W

DIET

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

Meal 2: Apple / Orange

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

Meal 4: Tank fruit smoothie w extra protein \:D/ / 4 slices vogels w peanut butter

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

Meal 6: 300g Tarakehi / potato / veges

Meal 7: 10 eggs scrambled / double protein shake

Arm still needs rest so only back today.

I drank on saturday night for the first time in ages. A third of a 40oz of smirnoff then went for a boogie in town. Felt pretty average yesterday and only managed to stomach 4 meals. Funnily enough I weighed in today at 105kg. WTF I gained weight by eating less :-s Does alcohol make you retain more water?

And after a bit of a years service and over 1000 shakes my blender has finally shat itself :pfft: It was struggling to whizz around and started smoking this morning so I think its time for a new one :grin:

[Sportsgirl]

And after a bit of a years service and over 1000 shakes my blender has finally shat itself :pfft: It was struggling to whizz around and started smoking this morning so I think its time for a new one :grin:

Nice workout.

This might sound gay but I like it when things I've had good use of break so I can get a new one. Except the time my hair straightener broke... I got mad then :evil:

[GreekAdonis]

Alcohol dehydrates you so who knows how you gained weight after a night on the sauce? :?

Nice work on the pull ups since you have to pull up 105kgs now :clap:

[SoaringSwine]

How long have you been hitting the gym for SG?

[soundsgood]

Alcohol dehydrates you so who knows how you gained weight after a night on the sauce? :?

Nice work on the pull ups since you have to pull up 105kgs now :clap:

Thanks man and yeah it beats me. Perhaps its because I drank like 6 litres of water yesterday to beat the hangover :grin:

How long have you been hitting the gym for SG?

Only been training seriously for 11 months now

[SoaringSwine]

Alcohol dehydrates you so who knows how you gained weight after a night on the sauce? :?

Nice work on the pull ups since you have to pull up 105kgs now :clap:

Thanks man and yeah it beats me. Perhaps its because I drank like 6 litres of water yesterday to beat the hangover :grin:

How long have you been hitting the gym for SG?

Only been training seriously for 11 months now

Haha not my question. How long have you been going to the gym?

[soundsgood]

Oh okay Swine lol. On and off for 10 years I guess. Nothing serious just 2-3 month stretches to get into shape for summer and rugby most years 8)

[1day]

Oh okay Swine lol. On and off for 10 years I guess. Nothing serious just 2-3 month stretches to get into shape for summer and rugby most years 8)

:^o wot eva :pfft: uve got a mean shape goin :clap: that shows uve got sum yrs worth of training up ur sleeve :nod: