Keep me honest...TAKE TWO

[jono]

congrats mate

[gazza]

:shock: :shock: been a while!!! found this on page 2 of journals.

havn't got my shit sorted yet, still settling into new shift patterns and sleep patterns. no night shift which is awesome! had today off work and will be off tomorow as well, then 8 days straight before having 4 days. going to have to revise the days i train as no longer the user friendly 4 on 2 off roster of my old job.

seems to be 7-8 days on then 2-4 off depending on the rostered hours.

might be interesting to train 8 days and break things right down or maybe 3-4 on and 1 off? need to throw in a day of core and cardio to break things up perhaps?

ramblings over, as you were :wink:

[gazza]

did this today.....

front squats

1x15

3x8

bb bench

1x15

3x8

cg pulldowns

1x15

3x8

lateral raise

2x10

1x drop set to failure

dips

1x12

2x8

hammer curl

3x10

just cruised, next 2 days off then back or legs to kick things off on monday \:D/

[teamfatboy]

He's BAAAAAACK - nice to hear from you... and that looks like a solid way to start, keep it up!

[Travel Express]

i guess we won't be seeing you in the MMA classes any time soon Gazza?

At the moment they are totally thrashing all my energy ha

[gazza]

i guess we won't be seeing you in the MMA classes any time soon Gazza?

At the moment they are totally thrashing all my energy ha

maybe, used to do the boxing thing a fair bit when money and shifts permitted.

shifts and days off are a bit different in this job, looking to train 4-5 days on with 2 off then a total body/cardio/core type day then 2 off and back into 4-5 days train.

do a lot of 8-5 shifts which is no good for the weekends as the gym shuts at 5pm.

got the next 7 weeks or so mapped out so we'll see if mma falls on a full body day and i have a spare couple of bucks would definately be keen :grin:

[Travel Express]

just on a side note... loving Achmed the dead terrorist!!! I KILL YOU!

Watched it today actually cracks me up everytime haha

The MMA is great even if your not really interested in fighting in the cage, to was actually really good considering it was just a Basics day... Fight day is tomorrow, hope the hips are sorted by then.

[gazza]

got the jeff dunham show on comedy central at the moment, 1930hrs on thursdays. have you seen jingle bombs TE?

[Travel Express]

No i havent seen the Jingle bombs, are they also on Jeff dunham show?

[gazza]

no mate not on the show, it,s achmeds xmas carol. google it, it's on you tube :grin:

[gazza]

just whacked half a abg of roled oats through the blender(finally got one) now have something resembling a coarse flour, oat shakes here i come :pfft:

[gazza]

well...... second workout this month, could be habit forming :shock:

front squats

5x 6-15

flat bb bench

5x6-15

cg pulldowns

5x6-15

was going to do a few more exercises but due to the fact that i spent the first 40 minutes in the gym talking to everyone i hadn't seen for ages and getting told how much weight i've lost that was all i had time for.

[jono]

well...... second workout this month, could be habit forming :shock:

front squats

5x 6-15

flat bb bench

5x6-15

cg pulldowns

5x6-15

was going to do a few more exercises but due to the fact that i spent the first 40 minutes in the gym talking to everyone i hadn't seen for ages and getting told how much weight i've lost that was all i had time for.

how to solve problem - more squats, more food :pfft:

[gazza]

working on it, hurting good today not looking forward to tomorrow!!!

[gazza]

sooo..... after 4 days of doms things are back to normal. working a 3pm-11pm shift today so off to do back soon.

eats so far today,

M1 bowl of porridge and 3 whole eggs

M2 scoop(about 3/4 of a cup) ground oats and 1.5 scoops of protein powder

M3 is looking like baked beans on toast before i train

[gazza]

back train from yesterday......

deadlifts

1x15 120kg

2x8 140kg, 160kg

1x6 165kg

db rows

1x12 40kg

1x8 50kg

1x6 60kg (failed at this and did a couple of partials)

cg pulldowns

3x6 80kg fro all sets

cg cable row

3x8 80kg,90kg,95kg

still got a reasonable strength base i think

back is killing today.

the rest yesterdays meals were....

M4 double protein shake with glucose(post workout)

M5 2x beef and salad sandwiches

M6 oats shake

M7 chilli bean and tuna rice salad

casein shake before bed.

end transmission

[Travel Express]

db rows

1x12 40kg

1x8 50kg

1x6 60kg (failed at this and did a couple of partials)

So your the guy that uses those :shifty: never seen anyone move them before.

[gazza]

db rows

1x12 40kg

1x8 50kg

1x6 60kg (failed at this and did a couple of partials)

So your the guy that uses those :shifty: never seen anyone move them before.

lol was using the 65s got the 70s in my sights one day

[gazza]

yesterday was delts and tris. did legs this morning, chest and bis tomorrow

[gazza]

still slowly grinding my way back into it, not much time to post these days,work,kids,train(occasionally),kids, sleep

wok day can get pretty busy in the arvo eats aren't as good as i'd like but here's the basis at the mo as far as work days go.bit slack on days off but it'll get there.

M1

porridge(hlf cup dry) banana,honey

250ml whole milk

3-4 eggs(depending on size)

M2

oat shake(hlf cup ground oats,scoop of whey,300ml milk)

tin of tuna

M3

cup of cooked rice with approx 3rd of can of chilli beans or similar

250g of fish

M4 oat shake as above

M5

post workout 2 scoops of whey with glucose in water

M6

generally whatever feeds the wife and kids

at least 150g of meat though and usually some veges,rice or potato or pasta or kumara for carbs.

M7

2 scoops of casein in water

rough estimate puts it around 3000cals and 300g of protein

room to improve but getting there i think, feel free to add anything

[gazza]

YAY thanks to a lovely thing called rotovirus i spent the best part of two days pissing out my arse and struggling to keep even a few sips of water down!!!!!!!!

so the stop-start training has stopped again :evil:

back on the horse tomorrow for a little play and monday should be looking good to kick things off properly.

if i get food etc right and can manage some consistancy i know it will only take 4 weeks or so to start seeing this little white boy fill out again

[gazza]

well half way through my thrid proper week back into training will post up some proper workouts soon, very short on time these days.

have gained 2kg back and managed an easy 6 reps with 180kg on deads last night,struggling big time on bench at the moment but this is always the way after a big break, as long as the size comes on i'm not too concerned with the strength it'll come back in a few more weeks :pray: nothing a few sessions with a decent spotter wouldn't fix.

been doing front squats lately but tomorow will be the first crack at back squats for a while, should be fun.......... \:D/

[gazza]

legs tonight, managed a few ugly sets of squats with 140kg it will improve with time. db lunges sucked!!!!

[Travel Express]

Dude only 140kg??? i thought you could do more than that, i managed 120kg on Wednesday Night, What a F'd up session that was. I'll just take my weights for a walk :pfft:

Good to see ya back in the gym.

[gazza]

Dude only 140kg??? i thought you could do more than that, i managed 120kg on Wednesday Night, What a F'd up session that was. I'll just take my weights for a walk :pfft:

Good to see ya back in the gym.

LOL yeh have done moe than that before. but i've 3.5 months doing nothing and it was december last year when i last did back squats.