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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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MON 5 JAN - SHOULDERS

DUMBBELL SHOULDER PRESS

15 x 20kg

12 x 27.5kg

8 x 37.5kg

8 x 37.5kg

8 x 37.5kg NEW PB

BARBELL SHRUGS

15 x 100kg

10 x 210kg

10 x 210kg

10 x 210kg NEW PB

DUMBBELL SIDE RAISES

12 x 15kg

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

DUMBBELL FRONT RAISES

15 x 15kg

10 x 20kg NEW PB

SEATED MILITARY PRESS

20 x 20kg

12 x 60kg

8 x 70kg

8 x 70kg NEW PB

DIET

Meal 1: Double Protein Shake / Pear / cup rolled oats / 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 / Protein Bar (w carbs)

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

Meal 6: 500g chicken breast / roast potato, kumera & pumpkin and salad

Meal 7: 10 whole egg omelete w ham and tomato / Double Protein Shake

Great workout. Beat my Personal Best on just about every exercise :grin: it feels like Im eating shitloads at the moment and when I look at my diet I guess I am. Cant be bothered figuring out my calorie intake, I know it must be well above maintanence for my current weight (98kg) so continual weight gain is inevitable :twisted:

Roll on Legs tomorrow!

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soundsgood Veteran member

soundsgood

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TUES 6 JAN - LEGS

SQUATS

20 x 20kg

15 x 60kg

12 x 100kg

8 x 170kg

8 x 170kg

8 x 170kg

LEG EXTENSION

20 x 50kg

10 x 96kg

10 x 96kg

10 x 96kg

LEG PRESS

15 x 300kg

12 x 400kg

10 x 450kg

10 x 450kg

16 x 450kg

LYING LEG CURL

15 x 80lb

10 x 125lb

10 x 125lb

STANDING CALF RAISE

10 x 440lb

10 x 440lb

Leg strength almost back up to 100% :grin:

Should be hitting PB's next week Id say. There was too much traffic to do walking lunges tonight. Actually just making excuses cos I was too tired by the end! Supposed to go play a game of touch now but after that workout I think Ill give it a miss \:D/

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Optimass Veteran member

Optimass

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Is that with a barbell or dumbbells?

And are they static as opposed to walking?

Barbell - static. Step right back into a full lunge (rear knee nearly touches the floor but not quite - as far as you can comfortably go) then back. Alternating on each leg.

would pay to start with a D/B until your balance is good and stepping a bit wider will help with balance.

Rips right into your Adductors / Gracilis and glutes. Leg motion is more vertical than a standard lunge and wont compromise your knees as the forward motion of a lunge can do. (means you can add more weight) Used it a lot with my female clients as it gets an instant result.

Guaranteed to make you walk like John Wayne for a couple of days. :pfft:

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soundsgood Veteran member

soundsgood

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WED 7 JAN - BACK / TRICEPS

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

10 x 140kg

6 x 190kg

5 x 190kg NEW PB

WIDEGRIP LAT PULLDOWNS

12 x 135lb

8 x 195lb

8 x 195lb

8 x 195lb NEW PB

SEATED CABLE ROWS

12 x 60kg

10 x 103kg

10 x 103kg

10 x 103kg NEW PB

PRONE DUMBBELL FLIES

12 x 15kg

12 x 15kg

TRICEP DIPS

12 x B/W

12 x B/W + 20kg

12 x B/W + 20kg NEW PB

CABLE PULLDOWNS W ROPE

10 x 60kg

10 x 78kg

10 x 84kg

8 x 84kg

DUMBBELL SKULLCRUSHERS

10 x 17.5kg

8 x 17.5kg NEW PB

DIET

Meal 1: Double Protein Shake / Pear / cup rolled oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

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

Meal 4: 4 slices vogels w peanut butter

Meal 5: Double Protein Shake / Banana / cup rolled oats

Meal 6: 400g Chicken breast w salad

Meal 7: 10 whole egg omelete / tomato

Deadlifts are coming along well, will probably keep adding 5kg per week till Im hitting 210-220kg as long as I can keep the reps within the 4-8 range. Lots of PB's again today, got to build up those Cobra Lats. Probably gonna drop the Prone DB flies and add some barbell rows. Never ever done them before so will need to check youtube I think

Roll on Chest and biceps :grin:

SOUNDSGOOD BABY!

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soundsgood Veteran member

soundsgood

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THURS 8 JAN - CHEST / BICEPS

BENCH PRESS

15 x 60kg

12 x 100kg

10 x 120kg

2 x 140 1 spotted

12 x 100kg

15 x 60kg

INCLINE BENCH PRESS

12 x 60kg

10 x 80kg

8 x 80kg NEW PB

DECLINE DUMBBELL PRESS

10 x 30kg

8 x 40kg

8 x 40kg NEW PB

LYING CABLE FLIES

10 x 70lb

10 x 80lb

9 x 80lb

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

CABLE BICEP CURLS

12 x 60lb

10 x 84lb

10 x 84lb

10 x 84lb

HAMMER DUMBBELL CURLS

12 x 22.5kg ES

12 x 22.5kg ES

DIET

Meal 1: Double Protein Shake / Pear / cup rolled oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

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

Meal 4: Protein Bar

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

Meal 6: Double Protein shake / cup rolled oats / banana

Meal 7: KFC Zinger works burger combo / 2 chicken fillets :shifty:

f*ck my legs were killing me today! Leg train followed by deadlifts the next day meant I really was walking like a cowboy all today. Didnt really feel like a train after a long work day but had my Halodrol and Mega NO blast and away I went.

Glad I did cos the only other bodybuilder at my gym was up there (I usually train much earlier than him), and as luck would happen he was also doing chest today. So we went through a pretty intense chest workout.

To be honest I never do incline bench (always do dumbbells), and have NEVER done decline bench in my life (hence the PB's). Im not looking forward to a sore chest tomorrow :pray:

And yes I realise KFC is not in the diet plan, but Im allowed a cheat meal once a week right? And hey, at least it was chicken :pfft:

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soundsgood Veteran member

soundsgood

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FRI 9 JAN - SHOULDERS

DUMBBELL SHOULDER PRESS

15 x 22.5kg

12 x 30kg

8 x 40kg

3 x 42.5kg NEW PB

BARBELL SHRUGS

20 x 100kg

10 x 220kg

10 x 220kg

10 x 220kg NEW PB

DUMBBELL SIDE RAISES (STRICT ANDROID STYLE)

10 x 15kg

10 x 15kg

12 x 15kg

DUMBBELL FRONT RAISES

10 x 20kg

10 x 20kg

BARBELL MILITARY PRESS

20 x 20kg

12 x 50kg

6 x 75kg NEW PB

12 x 60kg

DIET

Meal 1: Double Protein Shake / Pear / Cup Rolled Oats / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop Chicken on brown rice w mixed veges

Meal 4: 4 slices vogels w peanut butter

Meal 5: Double Protein Shake / Banana / cup rolled oats

Meal 6: 300g crumbed fish w salad

Meal 7: 10 egg omelete with a tomato

Must not go to the gym today, need a rest day. Must not go to the gym today, need a rest day. Must not go to the gym today, need a rest day.

I kept telling myself this all day, but still couldnt help myself, went 'up for a look' and got carried away and did a whole shoulder workout :pfft:

Tried to do some decent shoulder presses. Android, youve got nothing to worry about just yet. Only managed 3 @ 42.5kg which is way off your 6 @ 50kg. But I'll get there :twisted:

More PB's which was pleasing, and I liked the burn I got from those strict side raises, no swinging or momentum, no arms in front and cocked wrists.

I can be quite guilty of going up to the gym and if theres no-one Im buddy buddy with, I will jam my ipod on and get on with it. Didnt bother with it today, and I was surprised how social it was :grin:

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