basics

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What's cookie monster cooking up I can't quite make it out?

cookie dough!! lol

i love this pic!!

[Luigi]

What's cookie monster cooking up I can't quite make it out?

cookie dough!! lol

i love this pic!!

[runveerun]

What's cookie monster cooking up I can't quite make it out?

cookie dough!! lol

i love this pic!!

ha ha very cool! If you inject cookie dough does it still count as carbs in your diet?

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ha ha very cool! If you inject cookie dough does it still count as carbs in your diet?

na, only counts if you snort it.... :shock:

[boostinggtir]

Are you gaining weight?

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Are you gaining weight?

its only really my first week into the new bulk, but feeling good man.

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this a.m, did erectors/hammys

simple workout at my level lol. deads i have been tweaking my form lately, think i was getting a bit iffy for a while.. so happy with form on these. also didnt use wraps at all, used the free chalk - man it makes a huge difference! now i wanna learn the hook grip too..

deads 2sets w/up, 5 work sets 6-8 rep range, tried a 2rm but only got 1 lol

weighted hypers 3 sets 8-10reps

lying hammy curls 5 sets 10-12 reps

thats all! lookis like f*ck all, but imo 5 sets of deads at proper intensity should fry you preety well in itself, for us nattys!

roll on shoulders/traps 2moro. also have 330am starts sat & sun, so will just be eating/resting this weekend...

i needa new job!

[poos_n_wees]

also didnt use wraps at all, used the free chalk - man it makes a huge difference! now i wanna learn the hook grip too..

Nice! :clap: Yeah I was surprised how big a difference chalk made with my deads too.

You should try Natural GHRs for hammies (if your gym doesn't have a GHR machine) sometime too. Brutal :twisted:

Bodyweight is more than enough for me at the moment (I push off the floor with my fingertips if I'm about to fail at the bottom) :oops: but you can add weight as you get stronger!

i needa new job!

Me too

[gazza]

you can do these kneeling on the ground with your ankles under a d/b rack just as easily :nod:

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you can do these kneeling on the ground with your ankles under a d/b rack just as easily :nod:

You should try Natural GHRs for hammies (if your gym doesn't have a GHR machine) sometime too. Brutal :twisted:

Bodyweight is more than enough for me at the moment (I push off the floor with my fingertips if I'm about to fail at the bottom) :oops: but you can add weight as you get stronger!

yea ghr's would be perfect for my friday workout, i should man up!

theres an old, crusty machine by itself next to the 'boxing area' next to the spin room - ive never seen anybody use it, but i think its a ghr. Anyone from lesmills auk city know the machine i speak of? il try remember to take my phone in and snap a pic of it...

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today was delts/traps

man, i should come on saturday avos more often, hotties for africa! =P~

warmup - 2 sets rotator cuff exes

warmup - 2 sets seated db press

seated db press 4 sets 6-8 reps (spotted bt random pt dude)

db front raises 3 sets 6-8 reps, done in alternate with

upright rows 3 sets 10-12 reps (use ezibar, better on wrists)

seated lateral raise machine 3 sets 10-12reps

db shrugs 4 sets 6-8 reps, restpaused last set (traps gone!)

roll on rest day (well, apart from work!), will post up eats later. the one good thing about working today was that at work im always able to time my meals and water intake real good! lately i have been eating 185g tuna+200g kumara about a halfhour b4 workout, feels good! wont try it before quads tho :pfft:

were do you train AB?

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todays eats

300am 1.5cups oats, banana,pot of yogurt, whey,scatter of nuts

530am 200g kumara,150g chicken, lite mayo

800am 2cups oats, 25g eggwhite, tbsp milo

1000am 2cups oats, 25g eggwhite, tbsp milo

1200 200g kumara,185g tuna

1230 train, post w/out was 25g eggwhite,single shot whey, 40g glucose

330pm 185g tuna, 100g kumara

600pm 180g chicken, lite mayo (cba cooking broccoli)

later 25g eggwhite+milo for taste

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todays eats

m1 1.5cups oats,banana,pot yogurt,whey,scatter of nuts

m2 200g kumara, 160g chicken

m3 2cups oats, 25g eggwhite, tbsp milo

m4 2cups oats, 25g eggwhite, tbsp milo

m5 200g kumara, 185g tuna

m6 100g kumara, 150g chicken

m7 50g kumara, 185g tuna

later on, egg white shake.

rest day.

iv created a bodyspace profile to track my weight for this bulk, link is in my sig. iv seen a few of yous on there, feel free to add me if youre a member...

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quads/calves

not a bad train considering, am tired and i still have hammy doms from last weeks deads... but still left without the ability to walk properly..

warmups - fr.squats 2 sets

fr squats 4 sets 6-8 reps

legpress 4 sets 6-8reps

leg ext 5 sets10-12 reps

standing calv raise 6 sets..

roll on chest and tris, will post up eats a bit later...

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todays eats

weighed myself this avo, must have a bigass foodbaby, was over 79k :shock:

m1 1.5cups oats, banana, serve whey, tub yogurt, nuts

m2 200g kumara, 160g chicken

m3 2cups oats, 25g eggwhite, tbsp milo

m4 2 cups oats, 25g eggwhite, tbsp milo

m5 200g kumara, 185g tuna

train, then p/w.out shake 25g eggwhite, serve whey, 40g glucose

m6 100g kumara, 185g tuna

m7 160g chicken, small head of broccoli, steamed.

later 25g eggwhite shake

[steak]

so whats your bf% and weight atm ?

bowt 77k, 14% by calliper.. just carbed up etc... :grin: :shifty:

up a couple of kg mate..sweeeeeet! pump that good tucker in there :clap:

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so whats your bf% and weight atm ?

bowt 77k, 14% by calliper.. just carbed up etc... :grin: :shifty:

up a couple of kg mate..sweeeeeet! pump that good tucker in there :clap:

yea, i weighed again this avo for comparison, and well over 79 again, straight after gym but before afternoon feed. so im movin!!

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chest/tris

pleased today, press strength is up slightly on last week. i know that if i was getting a decent level of sleep most nights, id be even better..

w/up flat db bench 2 sets

flat db bench 4 sets 6-8 rep

widegrip hammer chest press 4 sets 6-10 reps

cable crosses 4 sets 6-10 reps

seated ezi skulls 4 sets 8-10reps

tri pushdowns 4 sets 10-15 reps

db kickbacks 2 sets, 6-8 reps (tris f*cked)

roll on rest day, more foods.

oh and some good news, seing as my last 2 ink sesh's have been cancelled, im booked in for a 6 hour tatt sesh on friday! woot! ive done 4 before, i know i can do 6 no worries, but will be a sore, sore boy on saturday! as long as this appointment doesnt get cancelled... :evil:

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lats/bis

for a change, every so often i will swap precedence, which is what i did today. so did bis first, with more sets, and did lats as secondary. felt good being fresh for bis, though as usual was tired *sigh*.

for warmups, w/g pulls 5,5

ezibar preachers 2 w.up sets, 4 sets 6-8 reps (spotted)

seated db hammers 5 sets 5-8 reps

machine curls 2 sets 8-10reps

1 set 21's to finish

tbar rows 3 sets6-8 reps

seated rows 3 sets 6-8 reps

roll on hammys and lower back, gonna be heading out south early am to beat traffic, and do a casual train at clm papakura before my tatt. should be a good day! will post eats later..

[gazza]

sweet, more pics of tat progress???

[jono]

nice workouts there bud - things are coming along.

how are the fronts treating you?

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sweet, more pics of tat progress???

hmm i dunno, maybe once its finished.... too many photoshoppers/pisstakers around lol

nice workouts there bud - things are coming along.

how are the fronts treating you?

fronts still giving me sore wrists, im due to switch back to backsquats now for 5 weeks. good to see you back man!

[jono]

sweet, more pics of tat progress???

hmm i dunno, maybe once its finished.... too many photoshoppers/pisstakers around lol

nice workouts there bud - things are coming along.

how are the fronts treating you?

fronts still giving me sore wrists, im due to switch back to backsquats now for 5 weeks. good to see you back man!

sore wrists! why use clean grip unless your OLY lifter?

ive had my rest :grin: :grin: .. time for pain and gain? :pfft:

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sore wrists! why use clean grip unless your OLY lifter?

cos my delts are raisins :grin:

[jono]

sore wrists! why use clean grip unless your OLY lifter?

cos my delts are raisins :grin:

lol :grin: even if you use clean grip the bar should be at your fingertips and not supported by and thus straining your wrists.

get the bar on those delts boy :grin:

you should be able to put your hands in front of you and not loose bar.

time to MP your way to some shoulders :grin:

MP MP MP !! :grin: