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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
in Workout journals

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soundsgood Veteran member

soundsgood

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Its Tuesday mate. M2 is arse but you do so well so you probably burned the shit off anyway :nod:

Yeah was feeling really hungry and depleted I really needed some instant carbs and thats all I had with me in the van :( went for my morning run not long after that so would have burnt it off... hopefully. Actually Im more worried about the whole chicken I had for tea :pfft:

You're very inspirational am AND pm cardio!!! No wonder the weights falling off at the moment!!! I will aspire to be as good as you!!

thanks vee! I am using the mixed cardio as my secret fat loss weapon

Awesome shrugs, SG! Impressive :clap:

sore freaking traps tonight though :doh:

THURS 4 NOV

Oh God, how I wish it were Thursday today :(

12 reps of everything though :shock: You's strong.

:doh: :doh: :doh:

my bad, at least I got the rest of the date right and they both start with a T :lol: lol

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soundsgood Veteran member

soundsgood

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WED 5th NOV - LEGS

AM CARDIO

30 Min roadrun

WEIGHTS

SQUATS (To Parallel)

12x60kg

12x100kg

10x160kg

10x160kg

10x160kg

LYING LEG CURL

12x125kg

12x125kg

12x125kg

STANDING CALF RAISE

12x440lb

12x440lb

12x440lb

LEG EXTENSION

12x96kg

12x96kg

12x96kg

WALKING LUNGES

2 x 20 paces with 27.5kg Dumbbells in each hand

LEG PRESS

N/A

was in use the whole time I was at the gym. Bloody newbies! What does a 5kg plate on each side do!!! :pfft:

DIET

MEAL 1: Double Protein Shake / cup rolled oats / banana

MEAL 2: 160g Chop Chop chicken

MEAL 3: 100g Chicken breast & salad

MEAL 4: Double Protein Shake

MEAL 5: 400g Chicken Breast & mixed veges

MEAL 6: Double Protein shake

Oh no, Oh no, I'm Chickened. Im Chickened as :lol:

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poos_n_wees Veteran member

poos_n_wees

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MEAL 1: Double Protein Shake / cup rolled oats / banana

MEAL 2: 160g Chop Chop chicken

MEAL 3: 100g Chicken breast & salad

MEAL 4: Double Protein Shake

MEAL 5: 400g Chicken Breast & mixed veges

MEAL 6: Double Protein shake

Oh no, Oh no, I'm Chickened. Im Chickened as :lol:

lol, you'll have the roosters winking at you soon :pfft:

Oh and weight update

92.8kg :grin: :grin: :grin: :grin:

Woooot 8) And mean squats buddy.. great stuff!

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soundsgood Veteran member

soundsgood

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THURS 6 NOV - BACK / TRICEPS

DEADLIFT

12x60kg

12x100kg

10x150kg

10x150kg

10x150kg

SEATED CABLE ROW

12x99kg

12x99kg

12x99kg

PRONE DB CURLS

12x15kg

12x15kg

12x15kg

WIDE GRIP LAT PULLDOWNS

12x165kg

12x165kg

12x165kg

DIPS (BODYWEIGHT)

3 sets of 18

SKULLCRUSHERS WITH DUMBBELLS

12x15kg

12x15kg

12x15kg

CABLE PULLDOWNS W ROPE

12x66kg

12x66kg

12x66kg

CARDIO

TREADMILL

20 mins HIIT

DIET

MEAL 1: Double Protein Shake / cup rolled oats / banana

MEAL 2: 160g Chop Chop Chicken on brown rice w veges

MEAL 3: 160g Chop Chop Chicken

MEAL 4: Double Protein Shake

MEAL 5: 250g Tarakihi w salad

MEAL 6: Double Protein Shake

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soundsgood Veteran member

soundsgood

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FRI 8 NOV - CHEST / BICEPS

BENCH PRESS

12x60kg

10x110kg

10x110kg

10x110kg

INCLINE DUMBBELL PRESS

12x32kg

10x40kg

10x40kg

10x36.5kg

CABLE FLIES

12x70lb

12x70lb

12x70lb

STANDING BARBELL CURLS

10x50kg

10x50kg

10x50kg

STANDING CABLE CURLS

12x78kg

12x78kg

12x78kg

SEATED ALTERNATING DUMBBELL CURLS (SIDE)

12x15kg

12x15kg

12x15kg

BUDDY BARBELL CURLS

12x32.5kg

11x32.5kg

10x32.5kg

.....etc....

2x32.5kg

1x32.5kg

CARDIO

TREADMILL

10 mins HIIT (got interrupted by phonecall)

ROWER

10 mins HIIT

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: 160g Chop Chop Chicken on Brown rice w veges

MEAL 3: 160g Chop Chop Chicken

MEAL 4: Double Protein shake

MEAL 5: 300g Tarakehi with salad

MEAL 6: Double Protein Shake

WOW! I am feeling much weaker and lethargic than normal. Im thinking I should add multi vitamins to my supplement list. Other than the supps I listed on the first post, my Diets Ive been posting have been 100% honest. I think Im not getting everything from Chicken, fish, brown rice and salad.

Any suggestions?

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runveerun Veteran member

runveerun

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FRI 8 NOV -

WOW! I am feeling much weaker and lethargic than normal. Im thinking I should add multi vitamins to my supplement list. Other than the supps I listed on the first post, my Diets Ive been posting have been 100% honest. I think Im not getting everything from Chicken, fish, brown rice and salad.

Any suggestions?

I don't think a multi vitamin would neccessarily make you less lethargic unless you were really lacking in some mineral which I doubt you are, but defintely a good idea to take one as it's good insurance. I would say more carbs maybe, but I know you are trying to cut them down to lose weight, I know when I'm feeling tired it's usually because I've eaten bugger all carbs.

More coffee perhaps?? :wink:

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soundsgood Veteran member

soundsgood

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SAT 8 NOV - REST

No weights today

CARDIO

30 Min roadrun

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: 160g Chop Chop chicken on brown rice w veges

MEAL 3: 160g Chop Chop chicken

MEAL 4: Double Protein shake

MEAL 5: 400g Chicken w veges

MEAL 6: Double Protein shake

Ive promised my girlfriend all week that we will go out for a proper breakfast tomorrow morning. It will be my one cheat meal for the week. Its weird but Im really not looking forward to it. Ive been so good the last couple of weeks I kinda dont wanna spoil it. Am I being weird or is this feeling normal?

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soundsgood Veteran member

soundsgood

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SUN 9 NOV - REST DAY

CARDIO

30 min Road run

DIET

MEAL 1: Double protein shake / banana / cup rolled oats

MEAL 2: Chicken, Mushroom & Bacon Fettucini =P~

MEAL 3: 160g Chop Chop chicken

MEAL 4: Double Protein Shake / Banana / 200g mussels :P

MEAL 5: 300g Sirloin steak / salad & veges

MEAL 6: Double Protein shake

Well I did my cheat meal, and I felt guilty every mouthful.....not!

It was so good to have a meal that actually had taste. Got a bit carried away and had a banana after my run and a few mussels.

I hate it how my gym shuts at 2pm on the weekends, I find it hard to fit a workout in before then :(

On the positive side Im pretty sure Ive lost more BF, close to under 10% Id say. Will get it tested again this week :)

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runveerun Veteran member

runveerun

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MEAL 1: Double protein shake / banana / cup rolled oats

MEAL 2: Chicken, Mushroom & Bacon Fettucini =P~

MEAL 3: 160g Chop Chop chicken

MEAL 4: Double Protein Shake / Banana / 200g mussels :P

MEAL 5: 300g Sirloin steak / salad & veges

MEAL 6: Double Protein shake

Well I did my cheat meal, and I felt guilty every mouthful.....not!

It was so good to have a meal that actually had taste. Got a bit carried away and had a banana after my run and a few mussels.

I hate it how my gym shuts at 2pm on the weekends, I find it hard to fit a workout in before then :(

On the positive side Im pretty sure Ive lost more BF, close to under 10% Id say. Will get it tested again this week :)

Good on ya! That's pretty good for a cheat meal!! Glad you had a good time! :-)

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