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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
in Workout journals

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1day Senior member

1day

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SEATED DUMBBELL SHOULDER PRESS

4 + 2 x 46kg (spotted last 2)

woteva bro ,it was all u :clap:

REVERSE SEATED FLY MACHINE (not sure the name lol)

i call it rear delt machine :shifty:

man any1 would have thought there was a celebrity in the gym, evry1 coming up to me goin " whos that big as bastard, is he on gear?" lol :pfft:

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1day Senior member

1day

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Nice PB's SG! :clap: This is nice people meeting up and training together! Will it be a regular occurence for you two?

we've known each other for a while but live in diff twns so prob wont happen to often. dont want him shaming me out too often in my own gym :pfft: :doh:

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soundsgood Veteran member

soundsgood

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WED 18 FEB - LEGS

\:D/ HIGH REP DAY \:D/

SQUATS

20 x 20kg

50 x 60kg

40 x 60kg

35 x 60kg

30 x 60kg

LEG EXTENSION

30 x 54kg

30 x 54kg

30 x 54kg

LYING HAMSTRING CURL

30 x 65lb

30 x 65lb

30 x 65lb

STANDING CALF RAISES

25 x 300lb

25 x 300lb

DIET

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

Meal 2: Apple Orange

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

Meal 4: Apple / Butter chicken on white rice

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

Meal 6: Spaghetti Bolagnese

Meal 7: 10 eggs scrambled

Meal 8: Double protein shake

I did well at school. Went to uni. Now I run my own business. You could be forgiven for assuming I am a smart guy. But you would be wrong! Sometimes Im the stupidest guy I know. :doh:

Chicken and brown rice = good pre workout meal

Butter Chicken that has been sitting in the fridge for a couple of days on white rice is not a good option. Especially when your workout is under an hour away. And even more so when its a High rep day.

After the first set of squats I wasnt feeling too good at all. Managed to keep it all down so that was a feat in itself. :puke: Therefore I couldnt manage as many squats as I would have liked (wanted to do 80/60/50) and leg press was out of the question.

I had an Incredible Hulk moment today too. My XL Adidas shorts were no match for my legs today. Near the end of my second set of squats my quads were so pumped halfway through a squat the shorts just ripped up the side. Damn it, they were my favourite ones too :twisted:

All considered it was a decent leg workout. How do I know? I needed alot of assistance from the handrail to get down the stairs afterwards. Or as Gymrat would say - I need a Zimmer Frame :pfft:

High rep day is such a different way of training to my usual 6-8 rep training routine. It gives such an intense burn. Im gonna keep throwing them in at random. Roll on Back and Tri's :grin:

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soundsgood Veteran member

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Cheers BoostingGtir. I own a digital TV installation business. Sky is my biggest contract but I do Freeview, and all your associated home theatre / audio/visual / telecommunication etc setups. And no, I can not give you free Adult channels :lol:

I think I would have thrown up if I had done that workout regardless of what I had eaten before hand! Sounds like a pretty good workout!

Yeah probably was just the high rep stuff but its easier to just blame the indian food aye :wink:

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soundsgood Veteran member

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FRI 20 FEB - BACK / TRICEPS

WIDEGRIP CHIN-UPS

10 @ B/W

8 @ B/W

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

10 x 140kg

4 x 200kg

10 x 180kg \:D/

SEATED CABLE ROWS

10 x 80kg

10 x 111kg

10 x 111kg NEW PB

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

TRICEP DIPS

10 @ B/W

10 @ B/W + 20kg

8 @ B/W + 20kg

DUMBBELL SKULLCRUSHERS

10 x 20kg

12 x 20kg

CABLE PULLDOWNS W ROPE

10 x 60lb

10 x 84lb

12 x 84lb

DIET

Meal 1: Double Protein shake / Cup rolled oats / Cup Yoghurt / Pear / 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 / apple / 2 slices vogels w peanut butter

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

Meal 6: Whole chicken from Nandos / salad

Meal 7: 10 eggs scrambled

Meal 8: Double protein shake

Didnt manage more than 4 deads @ 200 but I knew I had more in me so I repped out 10 @ 180kg which is a PB at that weight :grin:

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soundsgood Veteran member

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SAT 21 FEB - CHEST / BICEPS

BENCH PRESS

12 x 60kg

10 x 100kg

8 x 120kg

8 x 120kg

INCLINE DUMBBELL PRESS

10 x 25kg

10 x 35kg

10 x 45kg

12 x 45kg

LYING CABLE FLIES

10 x 60lb

10 x 100lb

8 x 100lb

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

CABLE BICEP CURLS

10 x 60lb

10 x 90lb

10 x 90lb

HAMMER DUMBBELL CURLS

10 x 32.5kg

10 x 32.5kg NEW PB

DIET

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

Meal 2: 2 x apples

Meal 3: Double Protein shake / cup rolled oats / peach

Meal 4: Footlong Pork riblet subway

Meal 5: 160g chop chop chicken / 2 slices vogels

Meal 6: 400g chicken breast / veges / salad

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

ahhhhhh run out of chop chop and rice completely. Right Im off to pak n save to get those funny looks from the checkout girl when I arrive with 6 trays of chop chop, 30 packets of rice and 10 trays of eggs :pfft:

Im gonna youtube Hammer curls tonight too. Im sure my forms not great. I sort of sling the dumbbell up to the opposite pec and alternate arms. Nevertheless my forearms are definately getting bigger (and veinier :twisted: )

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soundsgood Veteran member

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SUN 22 FEB - SHOULDERS

DUMBBELL SHOULDER PRESS

15 x 25kg

10 x 35kg

5 x 45kg

10 x 40kg

BARBELL SHRUGS

20 x 60kg

10 x 140kg

10 x 220kg

10 x 220kg

SIDE DUMBBELL RAISES

10 x 15kg

10 x 15kg

20 x 15kg

FRONT DUMBBELL RAISES

10 x 22.5kg

10 x 22.5kg

10 x 22.5kg

SEATED MILITARY PRESS

10 x 60kg

10 x 70kg

6 x 80kg

DIET

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

Meal 2: Apple / Orange

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

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

Meal 5: 160g chop chop chicken / 2 slices vogels w peanut butter

Meal 6: 400g scotch fillet / potato / salad

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

I hate morning trains, never have as much strength as in the afternoon. Gave it my best shot though. Super sore traps after doing Shrugs for the first time in almost 2 weeks.

Restocked at pak n save last night. Wow chop chop now comes in so many new flavours, cant wait to try them all. The mustard one looks =P~

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soundsgood Veteran member

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MON 23 FEB - LEGS

SQUATS

20 x 20kg

15 x 60kg

10 x 140kg

8 x 180kg

8 x 180kg

LEG EXTENSION

15 x 100kg

15 x 100kg

15 x 100kg

LYING LEG CURL

10 x 66kg

10 x 66kg

10 x 66kg

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: 160g chop chop chicken / apple

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

Meal 6: Chicken & Pasta

Meal 7: Double Protein shake

Had a workout at TLC gym in Flagstaff where one of my mates works out, so it was more of a muck around weights session than anything. I was amazed at how they could operate a gym with so few free weights. There were only ten 20kg plates in the whole gym. My mate was doing Bench while I squatted so we had to share the weights :pfft:

Didnt even bother with the leg press. They did have a pair of 50kg dumbbells so I couldnt help myself. I banged out a set of 10 flat dumbbell presses easily enough then sat down on the chair, warmed up on a set of 40kg shoulder presses then had a crack at 50kg Dumbbell shoulder presses.

Didnt go that well, I managed 1 unassisted, then 2 assisted. But oh well at least I can say I can shoulder press 50kg :grin:

Went and visited Grant today. He is of the opinion that my calorie intake is way to high. Especially seeing as I use Truemass. He reckons - drop the fruit and the oats, I will get enough carbs from the truemass. Drop the eggs at night and add them to breakfast but only 6 not 10, and scratch the shake at breakfast. I will make a few adjustments to my meal plan this week. Ive also finished my cycles on Gaspari Halodrol and Plasmajet. I would have gained 15% strength in the last couple of months so would highly recommend them.

Ive added amino acid capsules and Profight Creatine to the supps I already take which are Cellmass, Truemass, Glutamine and Mega NO blast.

Lastly on a bum note Ive tasted all the new chop chops. And it turns out I don't like the mustard flavoured ones. I would not eat them in a box, I would not eat them with a fox. I do not like them Sam I am, I do not like green eggs and ham. And ive got like 20 of that flavour left :doh:

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1day Senior member

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Lastly on a bum note Ive tasted all the new chop chops. And it turns out I don't like the mustard flavoured ones. I would not eat them in a box, I would not eat them with a fox. I do not like them Sam I am, I do not like green eggs and ham. And ive got like 20 of that flavour left :doh:

ahahahahahahahahaha :pfft: , i quite enjoy the lite mayo and mustard 1s, how much u get em for? ours cost $3.30 for 160gm over here, so if they cheaper ur ways i mite b kean buy em off ya? 8)

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soundsgood Veteran member

soundsgood

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THURS 26 FEB - BACK / TRICEPS

WIDEGRIP CHIN-UPS

10 @ B/W

8 @ B/W

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

10 x 140kg

4 x 205kg NEW PB

10 x 180kg

SEATED CABLE ROWS

10 x 80kg

10 x 111kg

10 x 111kg

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

TRICEP DIPS

10 @ B/W

10 @ B/W + 20kg

8 @ B/W + 20kg

DUMBBELL SKULLCRUSHERS

10 x 20kg

10 x 20kg

CABLE PULLDOWNS W ROPE

10 x 60lb

12 x 84lb

12 x 84lb

DIET

Meal 1: Double Protein shake / Cup rolled oats / Cup Yoghurt / Pear / 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 / apple

Meal 5: Double Protein shake / cup rolled oats

Meal 6: Homemade pizza's \:D/ / salad

Meal 7: 10 eggs scrambled

Meal 8: Double protein shake

The two day rest allowed me to smash the deads at the start of the workout. Happy with the 4 x 205kg but more happy with smashing 10 reps at 180 the next set.

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