Big, Buff and Fit. Sound good?

[soundsgood]

MON 17 NOV - LEGS

SQUATS

12x60kg

20x120kg

20x120kg

20x120kg

LEG PRESS

20x300kg

20x300kg

20x300kg

LEG EXTENSION

20x72kg

20x72kg

20x72kg

LYING LEG CURL

20x80lb

20x80lb

20x80lb

STANDING CALF RAISE

20x375lb

20x375lb

20x375lb

WALKING LUNGES

2 x sets of 20 paces with 24kg dumbbells

So thanks to Androids input, I have restructured my workout. Dropped the weights 30-40% and now doing 3 sets of 20 reps per exercise. Full Range of motion (Ass to grass on Squats) and squeezing the muscle at the top of each rep like Im posing on stage \:D/ Whoa what a pump!

My legs were so hammered! There was no chance of doing any cardio after that. I dont like my chances of my road run tomorrow morning either

DIET

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

MEAL 2: Filled Roll w chicken & salad (white bread!!!) :x

MEAL 3: 160g Chop Chop Chicken on brown rice w veges

MEAL 4: Double Protein Shake / banana

MEAL 5: 400g Chicken breast w salad

MEAL 6: Lite Yoghurt / double protein shake

Was at hospital with my boy all morning and forgot to pack some food. Had to go to hospital cafe after not eating for 5 hours, ahhhh nothing but pies and shit. Had to have that filled roll. Tried not to eat the white bread lol.

[Luigi]

yea ay, seems no place ever has any healthy food no wonder were a nation of fattys.

so whats the chop chop chicken like on rice ? taste alright heated up ?

iv only ever eating it straight outta the can.

[soundsgood]

If your eating 2-3 cans a day after a few weeks it becomes VERY bland.

Mixing it in with brown rice and with frozen veges (all heated up) makes a very nice and healthy meal :grin:

[fudoc5]

just had a quick read through.i think your diet is really spot on along with your workout plan.just a question,do you take in any fast digesting post work out carbs and creatine to replace lost glycogen?

[soundsgood]

TUES 18 NOV - BACK / TRICEPS

DEADLIFT

20x60kg

20x100kg

20x100kg

20x100kg

LAT PULLDOWN

20x120lb

20x120lb

20x120lb

PRONE DUMBBELL FLIES

20x15kg

20x15kg

18x15kg

SEATED CABLE ROW

20x72kg

20x72kg

20x72kg

DIPS

12 @ B/W + 20kg plate

12 @ B/W + 20kg plate

16 @ B/W

SKULLCRUSHERS (DUMBBELLS)

16x15kg

20x12.5kg

20x12.5kg

CABLE PULLDOWN W ROPE

20x52kg

20x52kg

20x52kg

TREADMILL

20 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 / banana / half cup rolled oats

MEAL 5: 400g Chicken Breast w salad

MEAL 6: 8 egg omelete (3 yolks) / double protein shake

Continuing with the 3 sets of 20 reps on all exercises. Just a struggle at the start to know what weight to set. Trial and error

[soundsgood]

just had a quick read through.i think your diet is really spot on along with your workout plan.just a question,do you take in any fast digesting post work out carbs and creatine to replace lost glycogen?

Hi Fudoc5. Thanks for the compliment :grin:

And yes Meal 4 is generally straight after my workout. After some advice a couple of weeks ago it is now comprised of the protein shake with a banana and rolled oats so Im getting some carbs in my body straight after the workout. And I take the Nutrigenix power caps before AND after my workouts so I get my creatine then.

[soundsgood]

WED 19 NOV - CHEST / BICEPS

INCLINE DUMBBELL PRESS

20x22.5kg

20x27.5kg

20x27.5kg

22x27.5kg

BENCH PRESS

20x50kg

20x70kg

18x70kg

25x60kg

CABLE FLIES (LYING)

20x50lb (each hand)

20x50lb

22x50lb

BARBELL CURLS (STANDING)

20x35kg

20x35kg

22x35kg

CABLE BICEP CURLS

20x60kg

18x60kg

24x54kg

ALTERNATING SIDE DUMBBELL CURLS (SEATED)

20x12.5kg

20x12.5kg

21x12.5kg

TREADMILL

20 mins HIIT

DIET

MEAL 1: 2 pieces of Wholemeal toast with honey / Orange

MEAL 2: Double Protein Shake / banana / cup rolled oats

MEAL 3: 160g Chop chop chicken on brown rice w veges

MEAL 4: Double Protein shake / banana / half cup rolled oats

MEAL 5: Beef stirfry (lean as poss) w veges

MEAL 6: 6 egg omelete (2 whole) / double Protein shake

Its fun trying to work out what the weight should be with the new high volume training. Dont always get it right as the fluctuating numbers in each set show but aiming for 20 reps each of the first 2 sets (plus warmup). Then to absolute failure on the last set. Loving the pump!

[Varven]

Wow some good volume there, at least your joints will enjoy it for a change.

Is this an Android inspired programme ??

[Varven]

How long did it take btw ?

[soundsgood]

Yeah it was inspired by Androids theory that you won't put on any muscle mass when cutting, your best bet is to pump as much blood flow through them by doing high reps.

To be honest Im finding my workouts taking roughly the same amount of time! About 70-80 minutes for the weights. Shorter rests between sets.

[soundsgood]

THURS 20 NOV - SHOULDERS

SEATED DUMBBELL SHOULDER PRESS

20x21kg

20x24kg

16x24kg

22x22.5kg

BARBELL SHRUGS

20x60kg

20x100kg

20x130kg

20x130kg

20x130kg

DUMBBELL SIDE RAISES (TO EAR HEIGHT)

20x12.5kg

20x12.5kg

20x12.5kg

TREADMILL

20 mins HIIT

DIET

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

MEAL 2: 160g Chop Chop Chicken w Kumara

MEAL 3: 300g Chicken Breast / banana

MEAL 4: Double Protein Shake / banana / half cup rolled oats

MEAL 5: Whole chicken w garden salad (thanks Nando's :shifty: )

MEAL 6: 6 egg omelete (3 whole) / double protein shake

Bit naughty with the nandos for tea, but hey there goes my cheat meal for this week, didnt have one last week! Im loving the carbs after my workout to. Im actually functional in the evenings now lol

[soundsgood]

21 NOV - REST DAY

WEIGHTS

nil

CARDIO

30 min road run

DIET

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

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

MEAL 3: 200g Tuna

MEAL 4: Lite Yoghurt / Handful nuts / tablespoon peanut butter

MEAL 5: Double Protein Shake / Banana

MEAL 6: 300g Tarakehi / 6 eggs scrambled (3 whole) / small tin mushrooms

MEAL 7: Double Protein shake

Went and saw Grant @ extreme nutrition today for topups on my supps (Protein, Creatine, BCAA's, Animal Cuts). He got me on Glutamine pre and post workout, dont know if it was the Glutamine or not but I smashed my road run today :grin: He recommended peanut butter for a kick before my workouts. Fat that burns fat? We'll see :shrug:

[Nato]

Nandos and salad aren't know cheat meal!!! that is quality pre comp food for me!!!

[soundsgood]

Nandos and salad aren't know cheat meal!!! that is quality pre comp food for me!!!

Yeah but Im not walking 4 hours a day to burn it off :pfft:

[soundsgood]

SAT 22 NOV - LEGS

SQUATS

20x60kg

20x120kg

20x120kg

22x120kg

LEG PRESS

20x220kg

20x300kg

20x300kg

26x300kg

LEG EXTENSIONS

20x72kg

18x72kg

22x66kg

LYING LEG CURL

20x80lb

20x80lb

20x80lb

STANDING CALF RAISE

20x375lb

20x375lb

W/O cut short. Closing time

My gym shuts at 2pm on the weekends. This sucks big time for two reasons. Firstly because I cant always get there early enough to finish my workout. And secondly because I usually have my lunch at 12-12:30. This only gave me 30 minutes for my stomach to settle today. After I warmed up on the rower, and finished my first working set on the squats my stomach started to feel unsettled. Felt on the edge of throwing up the entire rest of my workout.

After the workout had to lie down at home or would have yacked everywhere :puke: . Managed to get away with just a couple of small spews, but felt sick for a good hour or so after. Wont be doing that again :naughty:

DIET

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

MEAL 2: Protein bar (low carbs)

MEAL 3: 160g chop chop chicken on brown rice w veges

MEAL 4: Double Protein shake / banana

MEAL 5: Chicken & Lamb w salad on pita

MEAL 6: ????? Going out for tea tonight =P~

MEAL 7: Double Protein Shake

[Nato]

Its flamed grilled chicken dude??? take the skin off and there is zero carb and very little fat, and salad is nothing.

I wasn't walking for 4 hours a day because i was eating nandos it was because i only dieted for three weeks instead of ten :pfft: :pfft: :pfft: I will learn one day ha ha.

[soundsgood]

SUN 23 NOV - REST DAY

CARDIO

30 min road run

DIET

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

MEAL 2: 300g Tarakehi on salad

MEAL 3: Protein shake with feijoa and apple

MEAL 4: Double Protein shake w banana

MEAL 5: 300g chicken w salad

MEAL 6: 8 Egg omelete (4 whole)

[soundsgood]

MON 24 NOV - BACK / TRICEPS

1000m ROWER CHALLENGE

3:14 (my PB) :grin:

DEADLIFTS

20x60kg

20x100kg

20x100kg

24x100kg

LAT PULLDOWNS

20x120lb

20x120lb

22x120lb

PRONE DUMBBELL CURLS

20x15kg

20x15kg

20x15kg

HANGING DIPS

B/W + 20kg plate x 12

B/W + 20kg plate x 10

B/W x 20

SKULLCRUSHERS W DUMBBELLS

20x12.5kg

20x12.5kg

20x12.5kg

CABLE PULLDOWN W ROPE

20x54kg

20x54kg

31x54kg

arrrrrr rest pause to absolute failure on final set, killer, couldn't feel arms after that

TREADMILL

20 min 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 w banana

MEAL 5: 400g chicken breast w salad

MEAL 6: 8 egg omelete (4 whole) / double protein shake

[soundsgood]

SAT 29 NOV - LEGS

SQUATS

20x60kg

20x120kg

20x120kg

20x120kg

LEG EXTENSIONS

20x66kg

20x66kg

20x66kg

LYING LEG CURLS

20x80lb

20x80lb

20x80lb

STANDING CALF RAISES

20x375lb

20x375lb

20x375lb

Only had limited time today, had to do a quick workout, skipped the leg press and lunges

CARDIO

30 min roadrun

DIET

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

MEAL 2: 160g Chop Chop chicken

MEAL 3: 200g chicken breast w salad

MEAL 4: Double Protein shake

MEAL 5: 400g Chicken Breast w veges

MEAL 6: 8 egg omelete (4 whole) / double protein shake

WEIGH IN - 89.8kg. The lightest Ive been since I left school 8 years ago 8)

NB workouts have been brief the last week. Joys of being a busy dad. Lots of cardio though, and diet has continued well.

[runveerun]

SAT 29 NOV - LEGS

SQUATS

20x60kg

20x120kg

20x120kg

20x120kg

LEG EXTENSIONS

20x66kg

20x66kg

20x66kg

LYING LEG CURLS

20x80lb

20x80lb

20x80lb

STANDING CALF RAISES

20x375lb

20x375lb

20x375lb

Only had limited time today, had to do a quick workout, skipped the leg press and lunges

CARDIO

30 min roadrun

DIET

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

MEAL 2: 160g Chop Chop chicken

MEAL 3: 200g chicken breast w salad

MEAL 4: Double Protein shake

MEAL 5: 400g Chicken Breast w veges

MEAL 6: 8 egg omelete (4 whole) / double protein shake

WEIGH IN - 89.8kg. The lightest Ive been since I left school 8 years ago 8)

NB workouts have been brief the last week. Joys of being a busy dad. Lots of cardio though, and diet has continued well.

oooh thats great!! Bet you feel a million bucks!! :clap:

[soundsgood]

WED 3 DEC - CHEST / BICEPS

INCLINE DUMBBELL PRESS

12x24kg

12x40kg

12x40kg

12x40kg

BENCH PRESS

12x60kg

12x100kg

12x100kg

12x100kg

CABLE FLIES (LYING ON BENCH)

12x70lb

12x70lb

12x70lb

BARBELL BICEP CURLS

12x20kg

10x50kg

10x50kg

10x50kg

CABLE BICEP CURLS

12x78lb

12x78lb

12x78lb

ALTERNATING DUMBBELL CURLS (SIDES)

12x15kg

12x17.5kg

12x17.5kg

DIET

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

MEAL 2: 160g Chop Chop chicken

MEAL 3: 160g Chop Chop chicken on brown rice w veges

MEAL 4: Double Protein shake / half cup rolled oats

MEAL 5: 300g tarakehi w veges

MEAL 6: Double Protein shake

Played first proper game of basketball in like 6 years last night. Was a reasonable level of social grade. Really enjoyed it. Fitness was right up there, accuracy and timing need a bit of work though :pfft:

And I won the Coveted 'MEMBER OF THE MONTH' award at my gym for last month. So I get my photo and bio plastered on the wall for a month as you walk into the gym :grin: Its nice to get a bit of recognition for all the hard yards you put in every now and again!

[soundsgood]

I might as well post up another progress picture.

This is me at 89.8kg (thats nearly 14kg weight loss from start) at approx 8-9% BF.

Ive obviously fucked this cut cycle up big time. Not only did I lose a shit load of muscle but Ive ended up looking more like Dan Carter than Ma'a Nonu :doh:

Oh well, thats what this was all about, trying things out so I can cut properly for comp next year \:D/

EDIT: PHOTO DELETED

[fudoc5]

thats good stuff soundsgood,yeah you definetly look alot leaner and more defined. :clap: :clap: i see you stoped doing high reps in your workout?

[runveerun]

Hey well done on 'member of the month' that's fabulous! You've done really well you should be proud of yourself!! roll on summer aye! :clap: :clap: :clap: :clap:

[two_phat]

Ive ended up looking more like Dan Carter than Ma'a Nonu :doh:

dan carter has nothing on you mate - lookin good, nice definition :clap: