Keep me honest...TAKE TWO

[gazza]

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

posted that up as few weeks back was 89kg @ 13.2% then.

haven't been training and dropped back to 88kg.

gotta get the coin sorted so i can get some more protein etc then things should carry on from where i left off.

[jono]

Nice work gaz..

[gazza]

Nice work gaz..

cheers, might have to post some training weights up next week :roll:

[jono]

Nice work gaz..

cheers, might have to post some training weights up next week :roll:

Hey i know how it feels mate.. dont worry about it.

Having an honest journal is great motivation.. trust me :twisted:

[gazza]

legs today, thought it would be a good idea to take it easy as i hadn't done any squats etc for over 3 weeks due to surgery and things.

squats

1x20

1x15

2x8

single leg press

4x10

walking db lunges

3x10

was going to do some single leg extensions after this and standing calf raises but my legs were pumped to f%*# and begining to cramp. so much for an easy one, weights were down a little.

time for a hot bath i think then the mrs can have a crack at mt quads with the massager and see how much she can make me flinch, funnily enough she seems to enjoy it more the more it hurts me(no smart comments please keep it clean) :grin:

[jono]

legs today, thought it would be a good idea to take it easy as i hadn't done any squats etc for over 3 weeks due to surgery and things.

squats

1x20

1x15

2x8

single leg press

4x10

walking db lunges

3x10

was going to do some single leg extensions after this and standing calf raises but my legs were pumped to f%*# and begining to cramp. so much for an easy one, weights were down a little.

time for a hot bath i think then the mrs can have a crack at mt quads with the massager and see how much she can make me flinch, funnily enough she seems to enjoy it more the more it hurts me(no smart comments please keep it clean) :grin:

:grin: the benefits of having the wife :grin:

mine seems to enjoy causing pain to my quads too :grin:

[gazza]

if i've trained it and it hurts she can't help but make it hurt more! don't get me started on the kids :pfft:

[gazza]

ok, quads are killing me, can barely sit down and when i do it feels like my glutes sre be kid by a donkey.... anyway trained chest and tris today, the gym was unusually quiet, weren't even any PT'S or trainers around and i couldn't get a spot :evil: so bench press was down 5kg or so on all sets

b/b bench

1x15 70kg

1x8 90kg

1x6 95kg

1x10 80kg

d/b decline

3x8-10 25kg,30kg,30kg

incline flyes

4x10 22.5kg for all sets

lying tricep extensions (kambered bar)

2x10 32.5kg,37.5kg

1x8 42.5kg

1x6 45kg

single arm pushdowns

3x10 35kg all sets

apart from not having a spotter and my legs screaming everytime i rested a dumbell on them it wasn't too bad of a workout. rest day tomorrow just eat,eat and then eat some more :grin:

[gazza]

rest day today and my quads are worse than they were yesterday.

some eats so far.....

cup of cooked oats

half cup of whole milk(always cook my oats in this)

banana

Tbl spoon of active manuka honey

4 boiled eggs

wholemeal smoked chicken roll

bowl of oven wedges with sour cream and sweet chilli sauce

250g crumbed hoki

piece of fruit

wholemeal smoked chicken roll

next meal will be.....

3 baked potatos(equivalent to 1 large)

cup of veges

300g chicken tenders

125g yoghurt

home made chicken chow mein to finish things off.

not sure of the macros in all this but i have charted most foods so i might work it out later.

getting some more whey/casein this week.

[gazza]

yesterday 23/7/09 was back +bis

w/g pulldowns

1x15 65kg

2x8-10 85kg, 90kg

d/b row

1x12 50kg

1x8 55kg

1x6 60kg

c/g pulldowns

3x10 70kg,80kg,90kg( only 8 reps here)

c/g cable rows

3x8 95kg,105kg,105kg

d/b preachers

3x8 15kg,17.5kg,17.5kg

incline curl

3x10 11kg,11kg,11kg

weights still down on some exercises but all good.

incline curls was done nice and slow with a good squeeze at the top.

today 24/7/09 was hams + delts

stiff leg deads

1x15 60kg

3x8-10 80kg,90kg,100kg

seated leg curl

3x10 70kg,70kg,70kg

seated press behind neck (smith machine)

1x15 40kg

1x10 50kg

2x6 55kg

seated d/b press

3x8 25kg,25kg,25kg

leaning one arm d/b lateral raise

3x10 11kg,12.5kg,12.5kg

superset

incline shrugs 3x8 40kg,40kg,40kg

bent lateral raise 3x10 10kg,10kg,10kg

good pump on the leaning laterals.

incline shrugs and bent laterals was all about getting a good squeeze at the top. all in all not a bad session.

weighed in at 88.5kg

[gazza]

was meant to train legs today but after being up all night with sick kids i thought it might be easier to do chest and tris....

b/b bench

1x15 75kg

1x8 90kg

1x6 95kg

1x10 85kg

d/b declines

3x8-10 25kg,30kg,32.5kg

incline flyes

4x10 22.5kg on all sets

lying tricep extension

2x10 32.5kg,37.5kg

1x8 42.5kg

1x6 45kg

single arm cable pushdowns

3x10 35kg on all sets

energy was down due to lack of sleep but still managed to creep the weights up a little towards where they were. struggling with b/b bench at the moment, nothing a few sesions with a spotter wouldn't cure.

[gazza]

today was a rostered day off from work(actually have 2 of theses in a row for the first time in ages) and a day off from training. currently training monday,tueday, thursday, friday.

yesterday was a wee leg session

squats

1x20 80kg

1x15 100kg

1x8 140kg

1x6 150kg trying to work on my form a bit, this set was pretty ugly. but only my 2nd squat session for a month or there abouts.

single leg press

3x8-10 100kg,100kg,110kg getting the knack of these now so should see the weights climb a bit :pray:

walking d/b lunges

3x10 25kg,27.5kg,27.5kg crashed and burned @ 9 reps on the last set :x funnily enough these are pretty hard after leg press.

single leg extension

3x10 40kg,40kg,40kg

seated calf raise

4x12 70kg,70kg,75kg,75kg

am now suffering :roll:

protein powder arrived today \:D/

food for today was a bit rough, i tend to be a bit of a lazy eater on days where i'm not training/working.

slept in and had the kids while wifey was at course so missed some feeds

cup of cooked oats

1 banana

half cup of milk

tbl spoon of honey

2 cups cooked rice

chicken + veges

protein shake on the run

2 big macs

fries

coke

home made smoked chicken pizza

got my casein so will have that before bed

[gazza]

back and bis

w/g pulldowns

1x15 65kg was easy today

2x8-10 85kg,90kg easy 10 reps on last set

d/b row

3x12 50kg for all sets, lower back was a bit sore after squatting the other day so went lighter with more reps.

c/g pulldowns

3x10 80kg,90kg,90kg died on the 7th rep

c/g cable row

3x8 95kg,105kg,105kg failed on 7th rep

d/b preacher curl

3x8 17.5kg,17.5kg,17.5kg failed on 7th rep, forced out the 8th

incline d/b curl

3x10 11kg,12.5kg,12.5kg 10 reps on the last set

[poos_n_wees]

Impressive back strength there Gazza! Must've been from the maccas last night?

d/b row

3x12 50kg for all sets, lower back was a bit sore after squatting the other day so went lighter with more reps.

Mean :nod: Whats the heaviest DB at your gym?

[jono]

nice work..

looking strong.

[gazza]

thanks guys, was using 65kg for 6 reps on the d/b row. heaviest we have is 70kg d/b, 50kg kettlebells, and an array of club bells think these go up to 32kg.

[gazza]

rest day today and tomorrow.

yesterday was hammies and delts.....

stiff deadlift

1x15 60kg

3x8-10 90kg,100kg,105kg got 10 easy need to keep my form a bit tighter though

seated leg curl

3x8-10 75kg,80kg,85kg managed to get a spot on this so could force out a couple of reps when i failed, going to play with this next session and see if it can be done unilaterally on the machine we have.

seated press behind neck ( smith machine)

1x15

1x10

2x6

seated d/b press

3x8

leaning side laterals

3x10

incline shrugs

3x8

supersetted with.....

bent over lateral raise

3x10

food yesterday was average IMO.....

cup of cooked oats (made with milk)

banana

honey

4 boiled eggs

trained

2 scoops of whey mixed in water

65g(approx) dextrose

1.5 cups cooked rice with sweet and sour sauce

240g fish fillets

smoked chicken roll

1 scoop of whey in water

kumara

veges

250g chicken tenders

smoked chicken roll

yoghurt

2 scoops casein before bed

[gazza]

just taking it easy this week due to the fact i've managed to bruise the length of my forearm playing silly buggers :evil: , had a couple of light trains to keep things free.

looking at having another crack at the gaspari novadex maybe stack it with some trib this time?

[startinfromscratch]

just taking it easy this week due to the fact i've managed to bruise the length of my forearm playing silly buggers :evil: , had a couple of light trains to keep things free.

looking at having another crack at the gaspari novadex maybe stack it with some trib this time?

stack with zma bro, worked wonders for me, and relatively inexpensive!

[gazza]

yeh remember reading that in your journal. thinking of zma as well, just thought the trib might give things a bit more of a boost with the aromatase inhibitors in the novadex kicking around.

had a really shit few days with the food, back on track tomorrow :nod:

[startinfromscratch]

yeh remember reading that in your journal. thinking of zma as well, just thought the trib might give things a bit more of a boost with the aromatase inhibitors in the novadex kicking around.

had a really shit few days with the food, back on track tomorrow :nod:

seriously bro, imo trib is going to be doing the 'same' thing as the nova (raising lh), but if your not getting the vital z.m.a thats needed for natty test production, it will be a waste of $. good luck either way bro, you should get before and after bloods aswell! though noone else seems to..

[teamfatboy]

That's what I thought - Nova or trib, not both... but either, with ZMA, seems to be the way to go.

Pick one (Nova or trib), and then experiment with the dosage. With the trib/zma combination I was using, at my stats, I had to increase the dose to notice the effects, but once I got it right, and settled on it for a while.. it seemed to do the trick.

[Mr_Krabs]

Yep ZMA is the best bang for buck supplement out there IMO :nod:

ZMA and creatine mono are my must haves, ZMA before bed = best deepest sleeps ever 8)

Novadex gave me good results also (kicked me off a plateau, +2kg LBM in 5 weeks, ran 2 caps per night for the first 3 then 1 cap per night for the last 2)

[gazza]

Yep ZMA is the best bang for buck supplement out there IMO :nod:

ZMA and creatine mono are my must haves, ZMA before bed = best deepest sleeps ever 8)

Novadex gave me good results also (kicked me off a plateau, +2kg LBM in 5 weeks, ran 2 caps per night for the first 3 then 1 cap per night for the last 2)

i hear ya i gained 6kg in 8 weeks on novadex along with plenty of protein etc. dropped a couple off when got slack with my food and had some surgery that stopped me training.

just threw the idea of adding in the trib out there as i know someone that is currently trying this.

have taken zma and trib in the past and didn't notice much, but my diet was not good at the time.

if you're looking for a good nights sleep KRABS maybe look into 5HTP, heard some good things about it.

[gazza]

have been training pretty consistantly lately thought i better put a workout up :wink:

did this today....

w/g pulldowns

1x15 65kg easy

2x8-10 85kg,90kg 10 reps 2nd week in a row time to put this up

d/b row

1x12 50kg

1x8 55kg

1x6 60kg got 6 reps creeping back up in strength

c/g pulldowns

3x5 100kg,100kg,100kg failed @ 4 :x

c/g cable rows

3x5 110kg,110kg,120kg

d/b curl

4x5 22.5kg on sets pretty easy though

incline d/b curl

3x10 15kg,15kg,15kg died on 8 reps on the last set, try to keep my arms back and tight on these to get a good squeeze

eats today was only ok

oats,honey,banana,milk

4 eggs

2 baked potatoes

cottage cheese

tuna

scoop of whey

post w/o 2 scoops of whey 65g dextrose

KFC have got the tower burger back \:D/ had 2 of these and fries =P~

2 cups of cooked rice

300g hoki

casein shake and flaxseed before bed