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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
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soundsgood Veteran member

soundsgood

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FRI 5 DEC - SHOULDERS

AM CARDIO

30 min road run

WEIGHTS

DUMBBELL SHOULDER PRESS

20x21kg

12x32kg

12x32kg

12x32kg

20x21kg

SIDE DUMBBELL RAISES

12x22.5kg

12x22.5kg

12x22.5kg

BARBELL SHRUGS

20x100kg

12x180kg

12x180kg

12x180kg

SHOULDER PRESS MACHINE

12x66kg

12x66kg

TREADMILL

15mins HIIT

ROWER

1000m sprint 3:14

DIET

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

MEAL 2: 160g Chop Chop Chicken

MEAL 3: 200g Chicken breast on brown rice w veges

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

MEAL 5: 400g Tarakehi w salad

MEAL 6: Double Protein shake

WEIGH IN - 89.0kg

Bananas = gone

Salt / fish / sodium = severely decreased.

Thanks for the ego boost girls :wink:

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soundsgood Veteran member

soundsgood

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SAT 6 DEC - LEGS

SQUATS - THE NATO CHALLENGE (3 x 100@60kg)

20x20kg warmup

80x60kg

60x60kg

50x60kg

couldnt hit the 100 rep mark on these and the reps per set creeped down as I fatigued. Gonna have to try this a few more times before I can do 3 sets of 100.

LEG PRESS

30x200kg

30x200kg

45x200kg

LEG EXTENSION

30x54kg

30x54kg

35x54kg

LYING LEG CURLS

30x65lb

30x65lb

40x65lb

STANDING CALF RAISES

30x300lb

30x300lb

30x300lb

WALKING LUNGES W 21KG DUMBBELLS

2 x 25 paces

That was a 650 rep workout which is very high volume for me!

Im pretty shagged now, I severely doubt Im going to be able to do my road run this afternoon :pfft:

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runveerun Veteran member

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SAT 6 DEC - LEGS

SQUATS - THE NATO CHALLENGE (3 x 100@60kg)

20x20kg warmup

80x60kg

60x60kg

50x60kg

couldnt hit the 100 rep mark on these and the reps per set creeped down as I fatigued. Gonna have to try this a few more times before I can do 3 sets of 100.

LEG PRESS

30x200kg

30x200kg

45x200kg

LEG EXTENSION

30x54kg

30x54kg

35x54kg

LYING LEG CURLS

30x65lb

30x65lb

40x65lb

STANDING CALF RAISES

30x300lb

30x300lb

30x300lb

WALKING LUNGES W 21KG DUMBBELLS

2 x 25 paces

That was a 650 rep workout which is very high volume for me!

Im pretty shagged now, I severely doubt Im going to be able to do my road run this afternoon :pfft:

:shock: geez that's some lifting!! I'm amazed and inspired!

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soundsgood Veteran member

soundsgood

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hahaha thanks girls!

Yes that 60kg including the bar Fudoc5. Just a 20kg plate per side. Youd be surprised how heavy it feels after the first 50 reps especially ass to floor :pfft:

Yeah Matchu, Im targeting for the CNI's next year. Hopefully qualify for the Nats, awesume they in Hamilton aye! Im gonna have loads of support haha

And Im still a comp newbie, so I think YOU'RE gonna be showing ME the ropes.

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1day Senior member

1day

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Yeah Matchu, Im targeting for the CNI's next year. Hopefully qualify for the Nats, awesume they in Hamilton aye! Im gonna have loads of support haha

And Im still a comp newbie, so I think YOU'RE gonna be showing ME the ropes.

ahaha well if ur gona qualify and i gna qualify.....then i gess there only room for 1 more in our class to take out 3rd. lol

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soundsgood Veteran member

soundsgood

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SUNDAY 7 DEC - BACK / TRICEPS

DEADLIFTS

20 x 60kg

10 x 150kg

10 x 150kg

10 x 150kg

SEATED CABLE ROW

12 x 96lb

12 x 96lb

12 x 96lb

WIDEGRIP LAT PULLDOWN

10 x 165lb

10 x 165lb

10 x 165lb

PRONE DUMBBELL FLIES

12 x 15kg

12 x 15kg

12 x 15kg

TRICEP DIPS

12 x B/W + 20kg

12 x B/W + 20kg

12 x B/W + 20kg

CABLE PULLDOWNS W ROPE

12 x 66kg

12 x 66kg

12 x 66kg

DUMBBELL SKULLCRUSHERS

12 x 15kg

12 x 15kg

12 x 15kg

CARDIO

nil

DIET

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

MEAL 2: Orange / pear

MEAL 3: Double Protein shake / half cup rolled oats

MEAL 4: 400g chicken w salad

MEAL 5: 400g Lean Lamb steaks w salad

MEAL 6: Double Protein Shake

Not long to go now.

Diet finishes on Wednesday. Stag do for my best mates wedding, then Im best man on Saturday. So there will be alcohol, and lots of it, no way around it. It will be the first time in like 4 months :oops: I used to drink between 24 - 30 drinks when I went out but I dont think its gonna take much to get chopped now. Ill be seeing double after the first beer I think!

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soundsgood Veteran member

soundsgood

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MONDAY 8 DEC - CHEST / BICEPS

LYING CABLE FLIES

20 x 50lb

12 x 70lb

12 x 70lb

12 x 70lb

INCLINE DUMBBELL PRESS

12 x 24kg

12 x 40kg

12 x 40kg

12 x 40kg

No bench press available. Teach me for going into Gym at 5:30 on a Monday :doh:

BARBELL BICEP CURLS

10 x 50kg

10 x 50kg

10 x 50kg

CABLE BICEP CURLS

12 x 78kg

12 x 78kg

12 x 78kg

ALTERNATING SIDE DUMBBELL CURLS

12 x 17.5kg

12 x 17.5kg

12 x 17.5kg

TREADMILL

20 mins HIIT

DIET

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

MEAL 2: Orange / Pear

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

MEAL 4: 160g Chop Chop Chicken

MEAL 5: Double Protein Shake / half cup rolled oats

MEAL 6: 400g chicken breast w veges

MEAL 7: 150g Chicken breast w veges / double protein shake

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soundsgood Veteran member

soundsgood

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TUES 9 DEC - SHOULDERS

DUMBBELL SHOULDER PRESS

20 x 24kg

12 x 36.5kg

12 x 36.5kg

12 x 36.5kg

dropsets

12 x 32kg

12 x 24kg

8 x 15kg (complete failure)

DUMBBELL SIDE RAISES

12 x 21kg

12 x 21kg

12 x 21kg

BARBELL SHRUGS

20 x 100kg

12 x 180kg

12 x 180kg

12 x 180kg

SHOULDER PRESS MACHINE

12 x 66kg

12 x 66kg

TREADMILL

20 mins HIIT

hour and a half later

BASKETBALL GAME

40 mins - lots of sprinting, was pretty tired by end of game. Only shot like 3 from 12, absolutely shit tonight. Made up for it in defence, rebounds and assists. There was a guy in the other team who was 7 foot easy. Plays for NZ in the Under 18s but he wasnt very good. He kept hanging out at the 3 point line. Although when he was under the backboard he was a menace :twisted:

DIET

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

MEAL 2: Apple / Orange

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

MEAL 4: 160g Chop Chop chicken

MEAL 5: Double Protein shake / half cup rolled oats

MEAL 6: 300g Tarakehi w salad

MEAL 7: 300g Chicken Breast

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soundsgood Veteran member

soundsgood

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How much protein do you get from those chop chop chickens mate?

are you going to change your diet soon ?

35g of protein per 160g can. No carbs and maybe 3g fat so pretty awesume food aye.

And yeah Diet has finished. I need to rethink what Im gonna do with it. Im in transition between cutting and bulking, so am open to ideas.

You should definitely be incline pressing more than you shoulder press dude. But you're in fucking awesome shape and I can't believe you've only been weight training for a short time.

Good spotting, I listed the wrong weights, edited now. Definately do more on the incline than shoulder press. But it has to do with the timing of the exercise as well. If I do bench press before inclines, Im no where near as strong. Thanks for the compliment, amazing what a bit of dedication can acheive huh :grin:

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soundsgood Veteran member

soundsgood

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SUMMER CUT HAS OFFICIALLY FINISHED.

Got on the piss with mates last night and drank heaps, ate heaps of crap food like 6 sausages on bread with sauce, chips etc. Was awesume to have a blowout.

Got my bodyfat done this afternoon.

Came in at 7% Bodyfat

so Im fairly happy with the end result. :grin:

Gonna take a bit of a break to re-evaluate where Im heading and pick it up again soon.

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Small Senior member

Small

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SUMMER CUT HAS OFFICIALLY FINISHED.

Came in at 7% Bodyfat

holy crap :clap: good stuff

how long was the entire duration-like wat official start date and official end date now? and do u know your start bf %?

thats top notch effort-bet u loving the mirror now :pfft:

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