Keep me honest...TAKE TWO

[gazza]

sunday 17th was legs

squats

1x15 100kg

2x8 150kg,150kg

1x6 165kg

walking db lunges

3x10 30kg,30kg,32.5kg(10 reps and no face plants)

single leg extension (toes in)

2x10 40kg,40kg

single leg curl

stuck the pin in at 30kg and did as many reps as possible on each leg until i could do barely do partials, each leg had 3 cracks at it

standing calf raise

3x15 170kg,180kg,185kg

[gazza]

just had 2 rest days and i'm gonna have some more.

got a couple of wee niggles at the moment so an extended rest period is in order, going to muck around with a few things over the next few days, probably have a bit of a hot out on friday or sat, might do a sparring session or some bag work/drills and back into the weights on tuesday. looking to change my program a bit and look into the food a bit more.

unless the work front picks up soon i won't be able to compete in september, we're on reduced hours at the mo due to lack of flights etc.

[laurasaur]

oh dear.. reduced hours blows although I would like the holiday.. not the $$s

[gazza]

oh dear.. reduced hours blows although I would like the holiday.. not the $$s

i'm detecting a trend with your posts young lady, do you need to have a getawat somewhere sunny?

[gazza]

first day back after a bit of a rest. was going to take it easy.......but ended up adding up my weights on deads wrong......

deads

15@120kg

8@160kg

6@190kg(this was meant to be 8@170kg :doh: )

4@210kg

db rows

12@50kg

8@60kg

6@65kg

latpulldown(tried a different machine each arm has its own belt, starts narrow at the top and widens as you move through the rom)

10@90kgx3

cable rows

8@105kg

8@115kg

7@115kg

seated calf raise

15@75kgx3

back is goin to be a bit sore tomorrow i think

[gazza]

trained legs, bit of a muck about session working on a new program.

squats,single leg press,single leg extensions,single leg extensions, standing calf raise.

4 sets on all exercises, varying rep ranges.

dropped back to just under 90kg, getting a BF% done this week(calipers).

i am going to post some pics very soon for you all to pick over and will then look to channel some comments into my workouts to bring up any lagging bodyparts, although i think i have a pretty good handle on these already.

[teamfatboy]

Jeepers, Gazza - just spotted those walking DB lunges...10 reps/side with 2x 32.5kg dbs, that must have been fun! Bet you loved walking the next day :grin:

Good work!

[gazza]

Jeepers, Gazza - just spotted those walking DB lunges...10 reps/side with 2x 32.5kg dbs, that must have been fun! Bet you loved walking the next day :grin:

Good work!

was all good mate, walking wasn't too bad sitting down and getting up was fun and resting db's on them during my chest workout tickled a wee bit.

haven't done them since that workout, might drop them for a while going to do single leg press for a while and see how i like it, might add the lunges in as well or instead of, see how things go. going to try and add some balance to my legs and more depth to my hammies.

[gazza]

chest and tris

bb bench 4x

incline db bench 4x

pec deck flyes 3x

lying tricep ext 4x

single arm pushdowns 3x

that is all.......

[gazza]

back and bis

db rows

1x15

1x12

1x8

1x6

pulldowns

4x8-10

cg cable row

3x8

db preacher

3x8-10

incline db curl

3x10

had bodyfat measured first thing this morning with digital calipers came out at 13.2% @ 89kg.

time permittnig i will be adding some pics of my skinny ass this weekend. :shifty:

[gazza]

here's the outline of my new program. still doing 4 days on and 2 days off based around my shifts at work.

decided to try and concentrate on my hammies and delts a bit more.

day 1: legs

squats

1x20

1x15

2x8

single leg press

4x8-10

single leg extension

4x8-10

single leg curl

1x drop set

seated calf raise

4x15

day 2:chest and tris

bench press

1x15

1x8

1x6

1x10

incline db press

4x8-10

seated pec flyes

3x10

lying triceps extension

2x10

1x8

1x6

single arm pushdowns

3x10

day 3:back and bis

db row

1x15

1x12

1x8

1x6

wg pulldowns

4x8-10

cg cable row

3x8

db preacher

1x15

3x8

incline db curl

3x10

day 4:delts and hammies

seated smith press

1x15

1x10

1x8

1x6

db press

3x8

cable laterals

3x10

superset

incline shrugs 3x8

bent laterals 3x10

stiff leg deadlift

1x12

1x10

1x8

seated leg curl

3x8-10

will run through this a few times and make adjustments as i go.

reneged on putting pics up at the weekend, but still intend to post a few soon.

[Luigi]

:protest:

[Gym rat]

Might as well join in :protest: :protest: .

[startinfromscratch]

:protest: :protest: :protest: :phear:

[gazza]

hahahaha guys,

had an enforced break due to a bit of minor surgery, was supposed to put me out of commision for 10-14 days but due to wee infection and course of antibiotics no lifting for 2 more weeks. this unfortunately coincides with me working away for a week so will be out of the gym for around 3 more weeks.

[gazza]

antibiotics finished, post-op infection gone \:D/ so i will be easing back into training on monday 8)

[poos_n_wees]

Great news! Good to have you back :grin:

[gazza]

Great news! Good to have you back :grin:

cheers poos, may not be so great by the end of the week though :pfft:. i see you're back in the game as well :clap:

[gazza]

going to try and keep my diet a bit more regimented again, i have a food journal that i used alot so i will dust it off. which means i won't be posting it on here too much but will throw the odd day up here to be picked over and critiqued,will be pretty basic most days though.

going to aim for around 4000cals at a split of 50/30/20 and see how things work out, looking at around 300gs of protein per day in whole food will be taking whey when i can afford some again. looks like about 500gs of carbs per day.

rest days prob won't be as many carbs,more fats maybe?

any input appreciated.

[Luigi]

sounds good, post up a sample of a days food when you get into the diet.

[gazza]

back and bis today

wg pulldowns

1x15

2x8

db rows

1x12

1x8

1x6

cg pulldowns

3x10

cg cable rows

3x8

db preacher curls

3x8

incline db curl

3x10

strength was down a bit on db rows, to be expected after a break and i didn't want to push my luck too much.

wasn't happy with the cg pulldowns as the cable is a bit too long and i couldn't get a decent stretch at the top, might try cg chins if i can't sort it.

food was ok today but didn't manage to get all my meals in :x

[gazza]

hams and delts

stiff deadlift

1x15

3x8

seated leg curl

3x10

smith machine press behind neck

1x15

1x10

2x6

seated db press

3x8

leaning side laterals

3x10

db shrugs

3x8

supersetted with

bent over lateral raise

3x8

todays food

1

cup of cooked oats

large banana

half cup whole milk

tbl spoon of manuka honey

4 whole eggs

2

2 medium baked potatoes

185g tin of tuna

80g cottage cheese

3

2 cups of rice

300g crumbed hoki

sweet and sour sauce

apple

4

1 cup of rice

185g tin of tuna

85g chilli beans

125g yoghurt

post workout

30g sample of eat me with 60g dextrose

5

3/4 of large sweet and sour pork from the chineese :shifty:

6

haven't decided yet

all weights are approximate, all measures of oats and rice are cooked measures.

not anywhere near the target i set but i'll work on that, still trying to suss things out.

workout today was ok, back is killing after yesterday. tomorrow is a rest day \:D/

[gazza]

rest day today.

meal 6 for yesterday was 425g tin of baked beans and 2 slices of wholemeal toast.

food turned out to be approximately 4000cals, 217g protein, 102g fat and 536g of carbs. (feel free to correct me if i'm wrong)

not enough protein and a bit too much fat in my opinion carbs were a bit higher too but can live that.

ant input appreciated

[gazza]

chest and tris

bb bench

1x15

1x8

1x6

1x10

db declines

3x8-10

incline flyes

4x10

lying tricep extensions(skull crushers)

2x10

1x8

1x6

single arm cable pushdown

3x10

[startinfromscratch]

your eating doesnt look too bad bro - whats your current weight/bf estimate?