half human/half machine - downloading training data...

[Android]

Today Shoulders.

Was one of my best workouts lately, combination of no presses which would otherwise pre-tire me, T3, Anavar. Don't care which one is responsible but the effect was I had more in my tank at the end of each set so...more sets were in order.

Dumbbell side raises up first which is never done when presses are in the workout. Warmed up with 10kg, 15kg, then 20kg working sets. These were to the front of my body not as strict as I usually do but only swinging in the later reps. 4 working sets last 2 sets I used a lighter weight with strict form to my sides.

Front raises with plates. Started with 20kg plate and was a relatively easy 15+ reps so grabbed the 25kg plate, a 15kg plate, and a 10kg plate.

Next set was as many 25kg reps as I could do, then as many 20kg ones, then 15kg, finally 10kg raises. This set from memory did 25kgx15, 20kgx5, 15kgx10, 10kgx10.

Next set went in reverse starting with 10kg and working up. Man 25kg feels heavier doing it this way!

Went back down the stack in final set, so started with 25kg for reps and finished with 10kg for reps. Awesome exercise, a variation on the normal for me.

Cable side raises next, just picked a light weight and repped 15-20 for 5 sets each arm. Just kept going there was no need to stop. Did a couple more sets bent over for rears but then decided to pick a rear delt exercise.

Rear delt raise on an incline bench next, used 6kg dumbbell and did 4 working sets. Then got a 4kg dumbbell and after repping out my max on 6kg for 8 reps I used the 4kg and got out another 8, then dropped that and with no weight squeezed out 12 more reps...repeated for other side.

Popped back over to the cables and did some bent-over rear delt raises and then on the way to cardio I picked up 10kg dumbbells and did 3 sets of side raises with palms facing forward. Just had more left in the tank and shoulders were looking pretty good.

Sweated throughout the whole workout and then cardio was just 30 mins on the cross-trainer and I was wasted mentally like carbs had been drained from my brain. I had no almonds in the car and I even forgot to take my 10gm BCAAs, instead I drank a litre of water to try and fill myself up. Got home and wolfed down baked kumara chips, fried chicken with sweet chilli, tomato, avocado, and mixed veges.

Got an apple and a banana and 400gms white fish to go later tonight. Hopefully get bf tested and see a drop from 10% to a lesser value... :pray:

[Android]

Yesterday was Back, and I have a new nickname for my latest compund. Little Oral Annie :-) I totally love this stuff there's a certain pump in the muscle that just feels right, and strong too.

Today it was supposed to be all about 3 sets of 8, just do that and move on to the next exercise. Noone of the high set stuff it was about covering as many different angles in the Back in the time available and my days of going to failure and beyond have been done. 2 weeks from the show I will switch to high volume and just pump the muscle up but got 2 weeks before that.

Started with bentover barbell rows warmed up with 40kg for 20 just feeling out the lats and back muscles for this movement. 60kg for 12 reps and stopped. Then did 3 working sets at 100kg and Back felt like it was growing under my skin a bit.

Next up was incline dumbbell rows, warmed up with 25kg and then 3 sets at 40kg. These really help me pull elbows back much further than the bar will ever allow.

Shrugs next and warmed up with 50kg each side of the Hammer Strength machine. Went up to 70kg for 3 working sets. Felt good

Next was seated cable row. Stack goes down to 300 I warmed up on 150 and then 3 working sets at 210.

Next was the lat pulldown machine, stack goes down to 300 my warm-up was 150, then another at 180, then 3 working sets at 210. Then went down to the stack and did partial shoulder pulls. This weight lifts me clean out of the seat if I don't get knees under the pad properly and looks pathetic to wach I bet a dude pulling the bar all of 3-6" down. But man you feel it right where the lat ties in under the armpit ..somewhere.

Did some other lat pulldowns on HammerStrength machine that has arms you can pull together or separately, and warmed up with 40kg each side, pulling together. Added another 20kg but could only get out 6 reps so after a coupple of those sets I dropped back in weight and repped out 20.

Finished off with Abs. Did 60 crunches, 60 leg raises, 80 toe taps side to side...not all at once was more like sets of 30 crunches and sets of 15 for leg raises.

Had a measure-up and am all good for the Nationals sitting at 9% with 7 weeks to go. But will be a little chubby for the Waikato qualifier. Not a bad thing tbh but you always want to look the best when you're being judged. I lost almost 1%bf in a week and gained almost a kg so there's about 1.5kg gain in bodyweight am back up to 110-111kg.

[I Declare War]

Solid workout dude. Keep on the track that you're on and you'll be right on for the nats.

[Gym rat]

Keep up the good work dude.

[Android]

Solid workout dude. Keep on the track that you're on and you'll be right on for the nats.

Keep up the good work dude.

Cheers guys, will do!

[Android]

This morning first...

I wake up at 6am, pop 1 clen and 50mcg T3 and head out for a 50min walk/jog. On the straights I jog on the hills I walk, keeps heart rate at least around 120 I think. Just started this today after yesterdays nutro measure-up.

Breakfast when I get back from cardio is a 40gm box of raisins, 9 egg whites, and a 40gm protein shake. This is Meal 1 and eaten around 7:30am, then I have 20mg Anavar, multi-vits, and 4gms fish oil capsules.

Sometime just before work I have my 1ml of Prop, and if it's Tren day I have 0.5ml of that.

Meal 2 is at 10:30am...about 300gms chicken, 150gms kumara, and mixed veges.

Then at 1:30pm I eat the same again for Meal 3...300gms chicken, 150gms kumara, and mixed veges.

At 2:30pm I have 40mg Anavar, 50mcg T3.

At 3:30pm I have Meal 4, it's a 40gm box of raisins and a 50gm protein shake, usually with 10gm BCAAs but just waiting on more powder to arrive.

Pre-workout at 4:30pm is a strong coffee and right now is some crappy Mutant Rage,was recommended to me 2 months ago and it does nothing at all. I'm looking at going to BSN Nitrix. Did it 3 years ago at my first comp 2007 (natural) and when on the 2nd bottle would wake up 2pm with biceps pumping and wanting to squeeze them...weird but effective stuff and lacking creatine and other stuff you have to skip close to a comp.

After workout I have 10gms BCAAs in the car, and chewed 6 almonds on way home for dinner. Dinner was a glass of orange juice, steak, kumara, avocado, cucumber, and mixed veges.

Final meal is fish only tonight

Workout, today was Chest with a TP and we took it at an easy pace.

We kicked off with incline dumbbell presses. Warmed up with 35kg for 15 then did 3 working setts of 45kg for 12 reps each.

HammerStrength bench press machine next did working sets of 50kg then back down to 40kg each arm. This machine represents a flat bench apparently.

Flat bench barbell press next, warm up on 60kg then 100kg working sets.

Pec Deck machine next and as usual lately...3 working sets for 10-15 reps.

With Chest down we did some Triceps to wake them up a little.

Just seated pushdown machine then cable pushdowns.

Cardio was 30mins on crosstrainer, heart rate was 125-130 mostly today.

Good day today, changes implemented and keen to get to next Tuesday's nutrition measure-up.

[Android]

Woke up at 2am this morning and had a protein shake and handful of raisins. Other competitors have been able to add size this way before a show but I usually wakeup late morning so it's too close to cardio time. I hope I wake up tonight same time...voluntarily I'm not gonna set an alarm for it tho.

Quads today and felt like doing some volume.

Smith machine close stance Squats first up with very light weight and did sets of 20-30 until reached 120 reps.

Leg Press next with light weight and sets of 30-45 but with 3 feet position changes every 15 reps. Wide, close, high, low ... Did them all several times until I finally reached 200 reps and Quads were swollen.

Leg Extension next and did 1/2 stack weight and 20-30 rep sets until i reached 120 reps. Was wobbly on my legs walking around but ok

Finally a seated leg press where you push yourself backwards, you are in an upright seated position not like 45-degree leg press. Did a 120 rep set and felt quads, glutes, Hammies working. Was tired at 90 and almost stopped at 100 but kept going.

Then cardio on cross trainer for 30mins and 130bpm heart rate on average. Felt good, drained but good.

Home for 400-500gms chicken breast, small bit of kumara, and a glass of orange juice.

Did 120mcg clen today with 100mcg T3 (both split doses) and easy enough even at work no major sweats, great !

[Android]

Woke up this morning with zero water retention :-)

Nutritionist advised me to add salt to my meals to get rid of it. I thought he was crazy, he's had me eat large portions of meat to lose body fat, drink orange juice at night and fruit before bed to keep losing fat, and now this advice!

Dean Geddes is a smart smart guy.

Reasoning behind why adding salt worked for me is I have a high potassium diet with loads of mixed veges and other things. Just thought I'd share this whacky solution to water retention from high potassium foods.

This mornings shot, carving out my Back muscles is starting to take form

[soundsgood]

Interesting stuff. I'm looking at your diet and I'm not seeing many protein shakes. Alot of whole meals but I would have thought you'd be trying to get 40g protein directly after weight training?

Where is the potassium coming from?

A like the raisen idea, alkaline balancing out the acidity of the meat. Starting to incorporate that from today. Your nutritionist sounds very smart and not afraid to try different things.

Back looking like it's coming in nicely. :clap:

[Android]

hour long walk/ jog to start the day...as I am doing every day now.

Later in the morning I took a pic at work while pinning myself, nothing is pumped up this is me at work so I am looking forward to doing that sometime in a few weeks and seeing the real result.

Today was Arms day and a short summary of it was 400 reps for Triceps and 200 reps for Biceps. Going back to high reps reminds me that unlike heavy lifting where you can go until failure, going to exhaustion means handling pain along the way. There isn't alot of pain for me in low rep heavy weights.

4 Tricep exercises to begin with my first was skull crushers but with dumbbells. 10kg ones held together as if using a bar, did 100 reps in sets of 30 and 20. Getting 30 reps out was pretty hard sometimes felt like stopping at 20 but pushed through.

Seated tricep pushdown machine next and 1/2 stack in sets of 25-30. First set I really could have stopped at 20, just gritted teeth and asked for another 5 reps, got those done and again wanted to stop the pain. Really worked hard for the last 5 reps. Subsequent sets were less painful and more numbing which made the exercise enjoyable.

Flat bar cable pullovers...? I think they're called that where you face away from the cable and pull the bar over your head and straighten your arms. Did 1/3 stack for this and Triceps were pumped to what seemed like the biggest they've had to stretch to in ages. 20 rep sets for this pain really stopped me trying for more.

Then flat bar cable pushdowns with elbows tucked in and lighter weight than last exercise. Was reaching failure on sets here but got out 100 reps in the end.

Biceps next and it was seated curls, relaxed grip which means not a hammer grip or a supinated one...just somewhere in between. I got out 20 rep sets mostly but twice managed 25 with a rest-pause of hanging arms down and letting gthe lactic acid pain subside at 20 then continuing...so ended doing 110 reps for this one.

Finally preacher curl machine wide grip. 1/4 stack I think and sets of 20 was all I could do, 5 times.

Cardio was no surprise, 30 mins on the crosstrainer but heart rate was around 125-130 mostly.

Looking forward to a break from clen over the weekend started feeling tired on it towards end of the week. Usual 10gms BCAAs after gym and had 8 almonds in the car with some Coke Zero.

[Android]

Interesting stuff. I'm looking at your diet and I'm not seeing many protein shakes. Alot of whole meals but I would have thought you'd be trying to get 40g protein directly after weight training?

Where is the potassium coming from?

A like the raisen idea, alkaline balancing out the acidity of the meat. Starting to incorporate that from today. Your nutritionist sounds very smart and not afraid to try different things.

Back looking like it's coming in nicely. :clap:

Yeah pulling dairy out early is common. First heard it from Jo Stewart actually she'll drop shakes 4-6 weeks out. A meat eater looks like a meat eater her and Mark used to say :-) When they get cut entirely I'll probably have BCAA + Glutamine shakes in water (yummmm).

Mate I would love a shake after my workout but not allowed so I make sure I have BCAAs. Another mate has Taryn as his nutritionist and she's the same with him, no PWO shake. Guess it's ok because we aren't building muscle anymore, bulking seasons over...I think.

Potassium is in the mixed veges apparently, I have a cup and half for each of the 3 whole meals so it's nearly a 1kg bag each day. Hasn't much goodness but body expends energy digesting the fibre and it's semi-filling too.

[soundsgood]

I guess if you're still getting enough protein throughout the rest of the day then you should be fine.

So what does having dairy do to your physique? Why pull it out so early?

Have to say i would agree with what ever Jo Stewart recommends, she was looking absolutely amazing last weekend. Shredded to the max, and those arms...... :shock:

[Gym rat]

I am enjoying reading about your diet for the show that your competing in

[Android]

I am enjoying reading about your diet for the show that your competing in

Oh crap there's a show I have to compete in? :shock:

Lol jokes. Glad u enjoy reading it GR

SG I remember her saying something like dairy foods (whey) smooth you out, her and others cut milk from their coffee as well several weeks out and the amount is minimal right? When she says smooth out I think she's referring to striations not overall. So shoulders when squeezed should see lines of muscle everywhere not just a big muscle with veins popping.

But it's hard to give up shakes especially the PWO shake.

Will ask my nutritionist more about it on Tues, the reasoning etc

Caught up with a NABBA competitor in the gym yesterday hes been advised to have all his carbs in the morning feed, then no more :shock: think I would lose muscle doing that especially taking T3 but there u go, different methods and practices achieving similar results makes it less of a science than some people wud have us believe. IIFYM springs to mind here with their science-related reasoning bagging bro-science. Reason IIFYM works for some is because lots of different things work IMO

[trainlikeafreak]

In Franco Columbus nutrition book he says that the old bodybuilders never consumed dairy as he says it forms a layer of fat beneath the skin (or something along those lines).

[Android]

Yeah it comes up with most nutritionist's...interesting.

Hammies today and was a volume training again, this time another 400-500 rep workout. I alternated a stretching exercise with a contracting one which I have been doing since talking to MikeK about 4 months ago and it's working wonders for my Hammies. I just wish I had started doing that a year ago tbh

Stiff-legged deadlifts with the bar to warm-up. Try doing 30 first set man your Back pumps up and you think this is going to intefere with the rest of the workout. I went up to 60kg and did 20 rep sets until I had done 110 reps total.

Seated leg curls next and with 1/3 stack I got through 50 reps! I had pain at 30, I wanted to stop at 40, and made it to 50! Then tried to increase weight by 2 plates and only got out 15 so backed it off to 1/3 stack again and did 2 more sets of 25 each. Then final set was 30.

Outside for walking lunges with no weights. Did 5 sets of 30 lunges (30 steps so 15 each leg) to make it to 150 lunges. Each set the Legs were pumping up and I could see veins across my Quads (just)...good feeling :-)

Finally for Hammies I did Lying Leg Curls. Lowest weight is about 3 plates on this one. I did one-legged curls and did them initially in sets of 25 but as I got tired they were sets of 15 each leg. Got to 100 reps for each leg.

Finished the workout with seated calf raises and did 100 reps in sets of 20 with 40kg weights.

Hit the crosstrainer. I usually do Fat-Burn mode and it picks Level 1 and 4 as my easy and hard paces. Lately was going Levels 2 and 4. Today I wanted to try stair climbing style so did Levels 10 and 15. 10 was initially a stair-climb for me but once I had done Level 15, 10 became and decent stride. Really happy with this effort I only did 20 mins but after this mornings 80min walk I thought I had earned a break.

Today I took 100mcg T3 30 minutes before my walk and today was humming along not overly hot, then before dinner another 50mcg. That's quite a bit I know, don't try this at home. Both taken on an empty-as stomach so gets full absorption.

[trainlikeafreak]

80 min walk???? nice man keep it up.

whats the idea behind all of that volume is it for conditioning/hardness etc?

[Android]

80 min walk???? nice man keep it up.

whats the idea behind all of that volume is it for conditioning/hardness etc?

Yeah long walk alright, I am seriously thinking about keeping this up after the comps. Some changes I will make from what I have experienced is to have 100gms oats in the morning, 40gm box of raisins, 6 whole eggs scrambled, 30gm WPI shake AFTER a short 45 minute walk. Seems like a good way to start the day!

Volume training pre-contest ay. Let's just say that volume or not, guys can turn up on stage big whether they do this or not.

Some don't do it, they like heavy weights right to the end and they say that's what built their physique and see little reason to change what works. Totally valid and some of these guys are huge on stage that do it this way.

Disclaimer:

None of this is 100% true. I just think it works for me well so I do it.

My first friendly comp in 2007 I didn't do volume training and looked below average. I was in the gym pushing lighter weights due to the cutting phase taking a bit of energy out of me and yet here I was pushing 3 sets out as heavy as I could...yet the heavy wasn't as heavy as it used to be...so I was in esence doing my muscles an injustice. I mean go from 50kg dumbbells down to 35kg dumbbells and regardless of whether your effort was 105% for both, your muscles aren't being worked as hard as when they were pushing 50kg. It didn't seem right to me back then and still doesn't.

I personally like volume training for a number of reasons...in no particular order.

1. Greater calorie output. 30 mins on the cross-trainer can burn 400 calories so an hour of slightly less intense exercise like volume training probably burns 300-400 calories. Minimal rest between sets remember.

2. Greater muscle pump increases size of muscle, pushes out fascia. Fascia stretching imo is a temporary gain just like stretching is. You can't do it 6 months ago and expect it to stay stretched you have to hit this hard regularly just before the comp to see any result from it.

3. Going from heavy weights in the off-season to lighter higher volume weights is "change", and we all know "change" is good, we talk about change all the time so why not pre-comp? I feel it hits smaller muscles that aren't employed when lifting heavy, different fibres from the ones hit in the off-season.

4. At cutting time while taking T3, Clen etc there's no chance of going heavy to failure, you're not going to gain from tearing down muscle at this stage you've built your bulk, so this is more a maintenance phase to keep the muscle that you've earned.

That's my angle on this. And high volume is "high". What I have been doing is not high volume yet I am still on 20-50 rep sets. I'm talking 100 rep sets. Thing is it's painful to begin with so needs a week or two to get body used to the higher rep range. 2 years ago I did 115 rep leg extensions and 300 walking lunges...that's high volume :-) that's when the good stuff happens.

hope that helps

[trainlikeafreak]

80 min walk???? nice man keep it up.

whats the idea behind all of that volume is it for conditioning/hardness etc?

Yeah long walk alright, I am seriously thinking about keeping this up after the comps. Some changes I will make from what I have experienced is to have 100gms oats in the morning, 40gm box of raisins, 6 whole eggs scrambled, 30gm WPI shake AFTER a short 45 minute walk. Seems like a good way to start the day!

Volume training pre-contest ay. Let's just say that volume or not, guys can turn up on stage big whether they do this or not.

Some don't do it, they like heavy weights right to the end and they say that's what built their physique and see little reason to change what works. Totally valid and some of these guys are huge on stage that do it this way.

Disclaimer:

None of this is 100% true. I just think it works for me well so I do it.

My first friendly comp in 2007 I didn't do volume training and looked below average. I was in the gym pushing lighter weights due to the cutting phase taking a bit of energy out of me and yet here I was pushing 3 sets out as heavy as I could...yet the heavy wasn't as heavy as it used to be...so I was in esence doing my muscles an injustice. I mean go from 50kg dumbbells down to 35kg dumbbells and regardless of whether your effort was 105% for both, your muscles aren't being worked as hard as when they were pushing 50kg. It didn't seem right to me back then and still doesn't.

I personally like volume training for a number of reasons...in no particular order.

1. Greater calorie output. 30 mins on the cross-trainer can burn 400 calories so an hour of slightly less intense exercise like volume training probably burns 300-400 calories. Minimal rest between sets remember.

2. Greater muscle pump increases size of muscle, pushes out fascia. Fascia stretching imo is a temporary gain just like stretching is. You can't do it 6 months ago and expect it to stay stretched you have to hit this hard regularly just before the comp to see any result from it.

3. Going from heavy weights in the off-season to lighter higher volume weights is "change", and we all know "change" is good, we talk about change all the time so why not pre-comp? I feel it hits smaller muscles that aren't employed when lifting heavy, different fibres from the ones hit in the off-season.

4. At cutting time while taking T3, Clen etc there's no chance of going heavy to failure, you're not going to gain from tearing down muscle at this stage you've built your bulk, so this is more a maintenance phase to keep the muscle that you've earned.

That's my angle on this. And high volume is "high". What I have been doing is not high volume yet I am still on 20-50 rep sets. I'm talking 100 rep sets. Thing is it's painful to begin with so needs a week or two to get body used to the higher rep range. 2 years ago I did 115 rep leg extensions and 300 walking lunges...that's high volume :-) that's when the good stuff happens.

hope that helps

great post android. i like the part about doing your muscles an injustice by not going as heavy as your muscles are accustummed to even though you are pushing 100%

[Android]

Today was Shoulders and was one of the best workouts in a long time. Lifted my spirits up quite a bit tbh.

Started with HammerStrength machine was a Shoulder press. Put on 20kg each side and went for it. Got out 30 reps. Then following sets I could just get out 20- reps. Did this until I had done 150 reps and man Shoulders were awake!

NExt up was a side raise machine, it forces strict reps this one. I could just do 20 reps per set and got out 100 reps total. Looking in the mirror after 2nd set and spider web of veins was appearing across the delts and side delts were pumped up to the max.

Next did incline rear raises where u lie on incline face down and to the side and raise dumbbell up in a line from floor to out the side parallel with shoulders. Isolates the rear delt of each arm so real good for concentrating on just the muscle. Picked 4kg dumbbells for this and man 20 reps was a mission. I wante dto stop after 3 sets as rear delts never get that much workload. Kept going until 100 reps on each rear delt had been achieved - stoked!

Dumbbell side raises next not super strict but not too bad either, with 10kg dumbbell I got out 25 reps to begin with then 20 rep sets. Last set just less than 20 reps so amde it to 100 total. Shoulders looked fucking awesome, felt like rocks.

Next up was cable front raises I used a v-bar cos all other bars were being used. Did 1 epic set of 50 reps then 30 then 20 reps.

Cardio on crosstrainer for 30 mins, again level 10 jog and level 15 stair climb. During stair climb I can squeeze Quads as the leg extends cos its a slower movement but heartrate still above 125...liking this more and was getting fit before on just lighter levels.

Looking forward to Back tomorrow if it pumps up as good as SHoulders did it'll b the Anavar as I did 100mg so will repeat 2moro. Have to get more of this 4 sure.

[soundsgood]

Glad you've got your mojo back and hitting it hard mate

All of the above are valid reasons to volume train, although I could give you 5 valid reasons why I keep weight high as poss and rep range 8 -12. Both methods work cos theres more than one way to skin a cat

[Android]

mojo took a beating today, haven't moved from last weeks bf% :shock: If I had just dropped a single mm I would have been 8.5% as my measurements all added up to 21. Am holding water due to the Prop so we discussed dropping this but decided to recognise it was water and that I am less than 9% but calipers include the sub-water. It'll be a mind game to the last week now won't know what I will look like until Friday before the show and I hate surprises

Given the go ahead for a re-feed tonight after training so it's down to Burger Fuel and ordering a Blooody B4stard (no fries and no coke tho).

Today brought some Dymatize ISO-100, just enough to see me through the shows it has lowest sodium count I could find for a WPI. Also brought a large bottle of BSN Nitrix I'll do this at twice the dosage.

[nate225]

Didn't realise you were using DG for nutrition. Hows he looking now - his next show cant be far away either?

[Android]

Didn't realise you were using DG for nutrition. Hows he looking now - his next show cant be far away either?

Yeah first time using a nutro and takes away alot of the guess work, drives you to change, and gives honest feedback (even if u dont ask for it LOL)

I hate saying this about someone...but he's just looking ok.

Have heard he was a huge guy competing in the 90's but he's just getting back into it after a good 10+ years off so think another year would be a different story.

[Android]

Today was Back day.

I brought and started eating my BSN Nitrix am taking double amount, will take a while to build up and have effect.

Started with Rack pulls from below the knees and did 100 reps. 25 were 60kg warmups, then 15 at 100, then remaining 60 reps were 140kg. Did them slow and steady tryibg to feel each part of the movement since it wasn't that heavy.

Next was the seated row machine and did 150 reps at 1/3 weight. Did a set of 50, then 25, then 50 again, and finally 25. Have to really squeeze the Back each time else volume becomes just light weight going thru the motions which achieves very little.

Did shrugs next with 40kg each side and got out 100 reps in 5 sets. Was difficult the slow rack pulls I really squeezed traps at top of movement so they already felt worked. They came up good in the mirror.

Did lat pulldowns next and started with behind the neck wide grip, stuck with 1/3 stack and got 25 reps out, then 2 more sets of 20. Switched to front pulldowns for another 2 sets, then underhand grip for another 2 sets, 150 reps :-) happy fella.

Finally I jumped on the t-bar with 40kg and did 2 sets before changing to seated row and doing 2 sets close grip and 2 sets wide grip.

Was another 500+ rep workout and dd cardio for 30mins and 130bpm average, intervals of hard and harder levels. The level 15 is a stair climb and am really liking it.

Had Burger Fuel tonight got the Greedy Bastard which has 2 eat patties, a coke zero, and some kumara chips. Feel full and satisfied.