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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
in Workout journals

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biggurl27 Veteran member

biggurl27

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Looks like you are coming along nicely, can't see the chicken at all :pfft: You are going to have some mean striations in your quads, already startind see it could have done with a front lat spread or front double bi's, rear double bicep as to get a better idea of biceps, width/lats but all good :clap:

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MTLKATO Junior member

MTLKATO

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FRI 31 OCT - LEGS

SQUATS (to parallel)

12x60kg (ATG)

12x100kg (ATG)

10x160kg

6x170kg (not feeling great)

10x160kg

10x160kg

LEG PRESS

10x270kg

12x460kg

12x460kg

12x460kg

LEG EXTENSION

12x90kg

12x90kg

12x90kg

LYING LEG CURL

12x120lb

12x120lb

12x120lb

STANDING CALF RAISES

12x440lb

12x440lb

12x440lb

WALKING LUNGES

2 x 20 paces w 2x27.5kg dumbbells

these always finish me off with a mean burn

20 MINS HIIT

5 mins Treadmill - legs aching, couldnt continue

10 mins Spin Bike

5 mins Rower

Im surprised you were still able to walk! :clap: :clap:

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soundsgood Veteran member

soundsgood

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Thanks guys

The leg press is a incline sled

either way, that's gotta be at least one Daihatsu, right there :clap:

LMAO, thanks for that. The next time Im on the leg press Im gonna imagine Im pushing a little Charade up and down :P

Yep Im not a beach bum, I love to hate those big leg trains!

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soundsgood Veteran member

soundsgood

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SAT 1 NOV - REST DAY

No workout today

Only cardio was 45 minute walk to river to feed the ducks with my son. There was a boat race on so all the ducks were scared away :shrug:

Diet

Meal 1: Double Protein Shake / 1 cup of oats

Meal 2: Banana

Meal 3: 160g Chop Chop chicken on Brown rice and veges

Meal 4: 160g Chop Chop Chicken on 6 egg white omelete with tomato and mushroom

Meal 5: 250g crumbed Taraheki with salad

Meal 6: Double Protein shake

I hate having a day when I dont workout. Makes me feel lazy. Looking forward to tomorrow's back workout. Yay Deadlifts \:D/

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soundsgood Veteran member

soundsgood

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SUN 2 NOV - BACK / TRICEPS

DEADLIFTS

12x80kg

12x125kg

8x140kg

2x160kg

6x150kg

6x150kg

CABLE ROW

12x96lb+3kg

12x96lb+3kg

12x96lb+3kg

LAT PULLDOWN WIDEGRIP

12x165lb

12x165lb

12x165lb

PRONE DB CURLS

12x15kg

12x15kg

12x15kg

DIPS (BODYWEIGHT)

3 sets of 18 Dips

SKULLCRUSHERS W DUMBBELLS

12x15kg

12x15kg

12x15kg

CABLE PULLDOWN W ROPE

12x66lb

12x66lb

12x66lb

I have only done deadlifts 6 times before so still working my way up the weights, still perfecting the form. And I always do my deadlifts off the rack. Lower the weight to the ground, touch, short pause and come back up. Not exactly competition style but works for me. I also use versagrip straps.

DIET

MEAL 1: Double Protein Shake / Cup rolled oats

MEAL 2: One Square Meal bar

MEAL 3: 160g Chop Chop Chicken on Brown Rice

MEAL 4: Double Protein Shake

MEAL 5: Roast chicken & Salad

MEAL 6: 300g Scotch Fillet & veges

MEAL 7: Double Protein Shake

Got my Bodyfat done by Personal Trainer and came in at 11.4% at 94.2kg so Im stoked Woop Woop!

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soundsgood Veteran member

soundsgood

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Wow nice progress man, you must be stoked! Deadlifts are great considering :nod:
Good work and well done on the deadlifts dude :clap: :clap: .

Thanks for the motivation guys!

MON 3 NOV - CHEST / BICEPS

BENCH PRESS

12x60kg

10x110kg

10x110kg

10x110kg

INCLINE DUMBBELL PRESS

12x30kg

10x40kg

10x40kg

8x40kg

CABLE FLIES

12x70lb

12x70lb

12x70lb

Press Ups (no pause)

20 x Decline

20 x Flat

20 x Incline

BARBELL BICEP CURLS

12x20kg

10x50kg

10x50kg

10x50kg

CABLE BICEP CURLS

12x78lb

12x78lb

12x78lb

ALTERNATING SIDE DUMBBELL CURLS

12x17.5kg

12x17.5kg

12x17.5kg

CARDIO

30 minute Road Run

DIET

MEAL 1: Double Protein Shake / 1 cup rolled oats

MEAL 2: Banana

MEAL 3: 160g Chop Chop chicken on Brown Rice

MEAL 4: 160g Chop Chop Chicken

MEAL 5: Double Protein Shake

MEAL 6: 300g Chicken Breast and steamed veges

MEAL 7: Double Protein Shake

Weight - 93.4kg. Keeps dropping - thats 10.1kg total 8)

Strength has dropped approx 10% though :(

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soundsgood Veteran member

soundsgood

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THURS 4 NOV - SHOULDERS

AM CARDIO

30 mins Road run

WEIGHTS

BARBELL SHRUGS

12x140kg

12x200kg

12x200kg

12x200kg

DUMBBELL SIDE RAISES (TO PARALLEL)

12x22.5kg

12x22.5kg

12x22.5kg

DUMBBELL SHOULDER PRESS

12x24kg

12x32kg

12x32kg

12x32kg

SHOULDER PRESS MACHINE

12x66kg

12x66kg

TREADMILL

20 mins HIIT

DIET

MEAL 1: Double Protein Shake / 1 cup rolled oats

MEAL 2: Banana, One Square meal bar

MEAL 3: 160g Chop Chop chicken on Brown rice

MEAL 4: 160g Chop Chop chicken on 6 egg white omelete w veges

MEAL 5: Double Protein Shake

MEAL 6: Whole Chicken and salad

MEAL 7: Double Protein shake

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