Keep me honest...TAKE TWO

[gazza]

been posting on here and annoying everyone so i thought it was time to pull my finger out and start a journal!

all things being equal i'm hoping to compete in september.

spent january getting things going againso here goes for february.

apologies for the long post but i'm starting this on day 3 of my schedule so will put days 1 and 2 here as well :doh:

DAY 1: back,abs, calves (rest 90-150 seconds between sets)

wide grip chins 4x as many reps as possible (33 room for improvement!)

cable crunch 3x15 30,30,35 (this was supersetted with chins)

db row 1x12 35kg

2x8 40kg,45kg

1x6 50kg

pulldowns 2x10 90kg,95kg

1xmax 85kg (13)

cable row 3x8 90kg,100kg,100kg (got 8 easy)

seated calf raise 3x15 60kg,60kg,60kg (went to failure last set got 20)

swiss ball crunch 3x 20,15,10

DAY 2:delts,tris

seated db press 1x12 22.5kg

1x8 27.5kg

1x6 30kg (failed @ 5!)

1x max 25kg (failed @ 8!)

side laterals 2x10 15kg,15kg

1x drop set 15kg-11kg-8kg-5kg (totaled 44 reps)

bb shrugs 4x8-10 120kg,130kg,140kg,140kg ( easy 10 on last set)

rear delt machine (one arm @ a time) 55,60,60 (not sure if this pounds or kgs)

dips 1x12 27.5kg (plus bodyweight)

2x8 40kg,45kg (failed @ 7)

1x max 30kg (failed @ 9)

single arm pushdowns 3x10 30kg,30kg,35kg (got 10 on last set)

this workout was done today....

DAY 3: quads, hams calves

leg press 1x15 200kg (easy 15)

1x10 280kg (easy 10)

1x6 350kg (easy 6)

1x12 280kg (got 12 so need to increase other sets)

front squat 3x8-10 60kg,70kg,80kg (good 8 on last set)

single leg extensions 3x10 40kg,45kg,50kg

seated leg curl 3x10 65kg,70kg,75kg

single lying leg curl 3x8 25kg,25kg,25kg

1x max 20kg (13 reps)

standing calf raise 3x15 160kg,160kg,160kg (15 reps on last set)

felt tired and couldn't really be arsed today, on holiday from work spent too much time being lazy!!!

[runveerun]

Hello Gazza! What's your diet like?

[soundsgood]

Welcome to the land of journals Gazza!

What happened to the deads on back day? If I recall correctly you rep around 180ish?

[bigdogbob]

welcome, good luck for your goals, we'll keep you honest :pfft: can you do the same for us?

[gazza]

thanks guys,

RE deadlifts pinched a nerve playing with the kids of all things so giving back squats and deads a rest for a while, should be starting them back up in 4 weeks or so.

diet is pretty rough and in consistant at the moment, egg whites and oats for brekkie, rice, kumara, pasta, tuna, fish fillets, mixed veges, broccoli, spinach are staple at the mo, chicken a bit expensive lately got to feed the wife and kids too! chicken pasta bake (maggi sauce mix) is a good one everyone likes it. spag bol as well.

as i said bit up and down too much take aways some weeks and fats but slowly getting on track.

putting money aside as we can for supplements as not on any at the mo.

DAY 4: chest,biceps,abs

flat bb bench 1x15 70kg (comfortable 15)

1x8 85kg (no spot easy 8)

1x6 100kg (6 reps forced 1)

1x max 80kg (failed @12 forced 1)

incline db flyes 3x10 22.5kg,25kg,25kg (got 10 just)

decline db bench 3x8 30kg,30kg,30kg (failed @6 no spotter)

standing db curl (hammer accross body) 1x12 17.kg (good 12)

2x6 22.5kg,22.5kg (failed @5)

1x max 20kg (standard db curl, 8 reps)

db preacher curls 3x10 15kg,15kg,15kg ( failed @9 forced the 10th)

roman chair sit ups 2x failure ( didn't count the reps oops will next time, but i know they weren't many haha)

workout took 1hr 15 mins bit too much talking between exercises!!

[gazza]

rest day today, but bound to end up working my ass off around the house.

renovations never end!!!

[gazza]

2nd rest day in a row

meant to get to 33 degrees down here today i'd say it is well on the way.

got work to do in the garden, but i think a walk might be on the cards later, wife has decided to start getting fit again after having 2 kids, so all good

bugger about the sevens,nz a bit unlucky and the game could've gone either way but did we have to lose to the bloody poms??! especially after the half time talk they had!! :evil:

[gazza]

well, not much of a rest day spent most of it outside in the garden ripping up concrete, laying paving and putting in garden edging was all good but for the heat, 33 degrees in dunners!!!

[gazza]

wife had flu, kids had flu = man-flu for me :puke:

always seems to happen when i take a holiday from work!

all being equal start training again soon......

[tikalosh]

where u train in dunedin?

[gazza]

where u train in dunedin?

olympic gym, in mosgiel

[tikalosh]

where u train in dunedin?

olympic gym, in mosgiel

is that where they have the annual PL comp, in March i think?

[gazza]

where u train in dunedin?

olympic gym, in mosgiel

is that where they have the annual PL comp, in March i think?

yeh i think they have one coming up around then, had the national bench press champs there at the end of last year. also staged a couple of MMA/ kickboxing/boxing fights there.

[gazza]

sooooo, man flu gone. first day back today, training chest and biceps.

up @ 0500 meal 1 @ 0515 (start work at 0600)

2 whole eggs

100ml liquid egg whites(approx 3 egg whites)

half cup (dry) oats

tea with milk and sugar(had to wash the taste of poo down!!)

meal 2 0800 salmon pasta salad

210g tin of salmon, 2 cups (approx) cooked pasta,sweet and sour sauce,chopped onion,cucumber,pineapple

1 plum

training around 1030

am taking multivit/mineral, glucosamine chondroitin, and flaxseed capsules (this is just something i always do)

started taking gaspari novadex xt on monday before bed also having 1.5 scoops oy dymatize elite 12hr in water before bed.

not sure of bodyweight etc at the mo, am going to post some pics soon....

[biggurl27]

had to wash the taste of poo down!!)

not sure of bodyweight etc at the mo, am going to post some pics soon....

Ewww to Poo! Yay for pics!

[gazza]

yeh i'm about set to give up on the whole egg white-oat combo and try something else. maybe just whole eggs and oats separate.

1000 banana and 1 scoop of san fierce

trained @ 1035 chest and biceps

bb bench 1x15 70kg, 1x8 85kg, 1x6 90kg(no spotter so only did 5),1x8 80kg

ok for 2 weeks off i thought.

incline flyes 3x10 20kg,20kg,22.5kg(comfortable 10)

decline flyes 3x8 30kg,30kg,30kg (dead at 5 on last set!)

hammer curls(standing) 1x12 17.5kg,2x6 22.5kg(dead at 5 on the 2nd set)

standard db curl 1xmax 20kg failed @7 did partials until it wouldn't budge

db preachers 3x10 15kg,15kg,15kg(easy 10 on last set)

2 scoops of muscle juice with creatine and beta-alanine added before i left the gym

meal 3 1.5 cups(cooked measure) of white rice,

cup of mixed veg

200g approx(3) of fish fillets

sweet and sour sauce

bodyweight on the gym scales was 84kg

[biggurl27]

Just have an omlette and oats seperate if you can't stomach them together.... you do get use to it and actually enjoy it after some months

[gazza]

cheers bg, was going to go for that option tomorrow.

meal 4 today was going to be baked spuds and cottage cheese,BUT due to the washing machine having an anurism we had to go and get a new one!!! :evil:

so this meal became a big mac and a cappucino on a soup bowl yummy!

meal 5 brocolli, kumara and chilli lime chicken breast

last meal will be protein shake before bed (which will be early as have to get up @ 0500)

[gazza]

legs today

leg press 1x15 200kg, 1x10 260kg, 1x6 300kg, 1x12 260kg bit light due to break but all sets were comfortable

front squat 3x8-10 60kg,70kg,70kg got hard 8 reps on the last set

uni leg extension 3x10 40kg,45kg,50kg failed on 8 reps did a couple of partials

single leg lying leg curl 3x6-8 25kg,30kg,30kg failed @ 8

1xmax 20kg failed@12 did partials until i couldn't move

seated leg curl 3x10 65kg,65kg,70kg failed @8 partials after that

seated calf raise 3x15 60kg,60kg,60kg 15 was comfortable

food =P~

0510 half cup of oats(dry measure)

cup of whole milk

large banana

tblspn of honey

3 boiled eggs

coffee

0800 wholemel bread roll with chicken breast(100g approx)

coleslaw and mayo

1000 san fierce

1035 trained

post-workout 2 scoops muscle juice in water

with creatine and beta-alanine

2 cups of white rice(cooked measure approx)

tin of tuna

half can of chilli beans

had half @ 1200 rest @ 1330

plum

1430 meeting @ work so managed 3 savouries as well as banana and 150g yoghurt

1700 2 scoops of muscle juice

[gazza]

1830 half a roast chicken(it was only little, honest!)

cheesy pasta bake

will have 1.5 scoops of dymatize 12hr before bed

along with flax seed capsules and 2x novadex xt capsules :grin:

[gazza]

back and abs

chins(bodyweight) 4xmax suprsetted with cable crunch x15

d/b row 1x12, 2x8, 1x6

pulldowns 2x10, 1xmax

cable row 3x8

roman chair sit ups 2xfailure

meal 1

4 scrambled eggs (half cup whole milk)

210g tin of baked beans

2 wholemeal toast

meal 2

1 cup brown rice(cooked measure)

1 cup of mixed veges

200g fish fillets

meal 3 (snack)

5 rice cakes

100g cottage cheese

kiwifruit

150g yoghurt

scoop san fierce pre workout

2 scoops muscle juice post workout

meal 4

blue cod(lots and lots)

oven chips

salad

1.5 scoops of elite 12hr when i get home from work

2 novadex xt

pretty boring stuff, not the best day in my opinion.

[gazza]

delts and tris

db press 1x12, 1x8, 1x6, 1x10

lateral raises 3x10(last set is a drop set though 4 sets of dbs)

bb shrugs 4x8-10

rear delt machine 3x10

dips 1x12, 2x8, 1x10

single arm pushdowns 3x10

food

meal 1

bowl of porridge with banana, honey and whole milk

3 boiled eggs

coffee

san fierce pre-workout

2 scoops muscle juice post-workout

meal 2

1.5 cups white rice

cup of mixed veges

blue cod fillets

apple

coffee

meal 3

bacon and spinach potato stack

coffee

bbq dinner WOOHOO meat meat and more meat

coffee

[gazza]

rostered day off today and a rest day from the gym

god knows what i'll end up eating though, out for (or to) lunch at friends, so i think today will be a case of eat everything i can find \:D/

[gazza]

food

meal 1

porridge with whole milk, banana and honey

meal 2

2 scoops muscle juice

meal 3

chicken,mango and brie panini

meal 4

green salad and feta

potato fritata with bacon,egg, cheese etc

couple of beers =P~

meal 5

sweet and sour pork on rice from the chippy

dymatize 12hr and novadex before bed

[Luigi]

how are you finding the novadex ?