Keep me honest...TAKE TWO

[gazza]

have put a couple more pics up for some input

oats

honey

milk

banana

3 eggs

smoked chicken and salad filled roll

san fierce pre-workout will be training delts,tris +abs between shifts today

[gazza]

workout was....

behind neck smith machine press

1x15 40kg

1x8 50kg (easy)

1x5 60kg

1x10 45kg (10 easy)

db press

2x8 22.5kg,25kg(8 easy)

1x6 30kg (failed @6)

lateral raise

2x10 15kg,15-11-8-5(drop set 46reps)

rear delt machine(single arm)

3x10 60kg,60kg,60kg(failed @9)

dips

1x12 30kg(comfortable)

2x8 40kg,47.5kg (got 8)

1x10 35kg(12+1 forced rep)

pushdowns

3x10 35kg,40kg,40kg(failed @9)

cable crunch

3x15 30kg,30kg,30kg

workout felt good, weighed myself before training(same time as last weigh) i am now 86.5kg \:D/ not sure of bodyfat will be getting it tested soon,however i'm not too concerned with this at the moment.

[gazza]

post-workout protein shake with creatine + alanine

chilli bean and tuna pasta salad

protein shake

half a bag of mini sour cream + chives rice cakes

spaghetti bolognese(the kids love it :pfft: }

protein shake + novadex xt before bed later

[gazza]

legs today, couldn't really get motivated today but gave it a crack all the same,

leg press

1x15 240kg

1x10 300kg

1x6 360kg

1x12 280kg

front squat

3x8-10 70kg,80kg,85kg

single leg extensions

3x10 45kg,55kg,65kg

single leg curl

3x6-8 30kg,30kg,30kg

1xmax 25kg

seated leg curl

3x10 65kg,70kg,70kg

standing calf raise

3x15 160kg,160kg,160kg

managed to put the weights up a little bit here and there,felt better for going but just wasn't in to it tonight

[gazza]

will be training chest, biceps and abs before my 1st shift starts. had a training partner last week for this workout and he said he would be in again today, fingers crossed. hopefully it goes better than legs last night.

[gazza]

chest, biceps + abs

bb bench

1x15 70kg

1x8 90kg

1x6 105kg (5 reps)

1x10 85kg (9 reps)

db incline flyes

3x10 22.5kg,25kg,25kg(10 reps)

db decline flyes

3x8 30kg,30kg,30kg(6 reps)

db hammer curl

1x12 17.5kg

2x6 22.5kg, 25kg (5 reps)

db curl

1xmax 20kg (8 reps)

db preacher curls

3x10 15kg, 17.5kg,17.5kg(9 reps)

incline situps

2x 25, 15

[gazza]

rest day....

[gazza]

rest day

[gazza]

coming to the end of the third week of taking novadex xt by gaspari nutrition(5 weeks to go) sooooo.....

have definately noticed an increase in training intensity and strength is progressing nicely. muscles feel alot fuller and harder,have been getting some great pumps just doing warm-up sets, although i'm using pre-workout supp i don't think this is responsible on it's own for the pumps as they a by far more intense than when i was using a similar pre-workout supp alone.

by the end of a workout, no matter how hard i have gone, i want to go back in and start again

taking 2 caps before bed (recommended 2-4) first 2 nights brought on elevated temperature and sweated like a rapist all night also had a very restless night on both occasions. still woke up feeling as if i had had a decent nights sleep, this subsided after the first 2 nights. a mate is also taking it, he started before me was only taking 1 cap at a time and did not experience the sweats etc, he upped the dose to 2 and immediately started getting them.

have noticed some increase in aggression (especially on rest days) and a lot more agitated when i'm idle(like sitting here typing this out).

when i'm on late starts at work and days off i've been finding it a bit harder to get going in the morning, although by the time i get to the gym before my shift this feeling has gone and after training i am buzzing.

so far i have gained 2.5kg, have been trying to eat everything i can and i am having at least 2 serves of protein shakes(one slow release at night before bed)

will update in a couple of weeks but so far so good. would definately recommend it to anyone thinking of using it, although, not knowing much about it, i'm not sure those of you that use gear would find it as beneficial. i'v never used though so can't compare.....

[gazza]

back + calves

deads

1x15 120kg (easy loosener)

2x8 150kg, 165kg(this was an easier 8 than last week)

1x6 185kg(this was easy 6 and my first time with that weight so i guess it's a PB 8) )

db row

1x12 40kg

1x8 47.5kg (easy 8)

1x6 55kg (failed on the 5th rep, no 52.5 @ the gym)

pulldowns

2x10 90kg,100kg (got 10 easy and that is the stack on tyhis machine!!)

1xmax 90kg( failed @15 reps)

cable row

3x8 95kg,100kg,105kg(failed @8)

seated calf raise

3x15 70kg,70kg,75kg(15 reps)

good workout, weights still going up.

will be using a different pulldown machine next back day so expect the weights to drop on this untill i adjust to the mechanics of it :pfft:

[gazza]

delts,tris,abs

press behind neck(seated in smith machine)

1x15 40kg

1x8 50kg(easy 8)

1x6 60kg(5 reps)

1x10 50kg (failed @10)

db press

2x8 25kg,25kg(8 reps)

1x6 30kg (6 reps)

lateral raise

2x10 15kg,15kg-11-8-5 (drop set 49 reps)

rear delt machine

3x10 60kg,60kg,65kg (failed @9)

dips

1x12 30kg

2x8 40kg,50kg(failed @7)

1x10 35kg(got 10)

single arm pushdowns

3x10 35kg,40kg,45kg(failed @9)

swis ball crunch

3x 25,22,17

not too bad of a workout, need to bump up the weight on lateral raises.

[gazza]

no workout today, woke up and felt wiped out took all my effort to drag myself to work.

make it up tomorrow hopefully

[gazza]

legs today, was a bit pushed for time as i was training before work...

squats

1x15 100kg

3x8 120kg,130kg,140kg( got 8 reps on the last set comfortably, form wasn't the best due to the fact i hadn't done thme for nearly 5 months. nothing like gym rats though :doh: )

db walking lunge

4x10 20kg,25kg,25kg,25kg( blown after gettung 10 on last set,these always seem to blow my legs up like balloons even with a moderate weight)

single leg lying leg curl

4x6-8 30kg,30kg,30kg,30kg(failed @8)

standing calf raise

4x15 160kg,160kg,160kg,160kg

wasn't in the modd really but once i got started it felt great

[Luigi]

nice deadlifts! how much you weighing in at now ?

[gazza]

nice deadlifts! how much you weighing in at now ?

thanks, pretty pleased with that after 200kg for 6 so will c how we go.

weighed myself @ 10am yeaterday and was 87.5kg(weigh in at that time every time i am recording it, have weighed in earlier and later in the day can fluctuate 1-1.5kg depending on food water etc)

what about you luigi? all fit and healthy again no flu

[Luigi]

nice deadlifts! how much you weighing in at now ?

thanks, pretty pleased with that after 200kg for 6 so will c how we go.

weighed myself @ 10am yeaterday and was 87.5kg(weigh in at that time every time i am recording it, have weighed in earlier and later in the day can fluctuate 1-1.5kg depending on food water etc)

what about you luigi? all fit and healthy again no flu

yea just hungry, hungry hippo. gonna take some pics next week and then before i start the winny again and after cycle of course. dont think iv gained much size but have strength, legs gotten bigger and more defined though.

[gazza]

sounds good luigi \:D/

[gazza]

rest day

[gazza]

rest day number 2.

legs are still killing me big time from doing squats and lunges \:D/ , guess when you don't do something for nearly 5 months it's to be expected,lunges always seem to kill though

[poos_n_wees]

Brutal leg training gazza.. good stuff :clap: Do you do shift work? earlies/arvos/nights?

yea just hungry, hungry hippo.

thought I was the only one that says this when Im hungus lol.

[gazza]

yeh, 4 days on 2 days off, week days are 0600 starts/1200 starts. finish 1600/1700 or 2130. split shift though sometimes we can have a 3 hour break!! good time to train though.

RE leg workout thanks, didn't look much in the old log book but did the trick prob add in some extensions and maybe another hammy exercise next time :wink:

[gazza]

so meant to train today but my legs are still wiped out from training 3 days ago and it's my daughters 3rd birthday and party. so guess i'll have to stay home and socialise with the outlaws :roll:

[gazza]

big day yesterday = just slaking today!

chest and bis tomorrow \:D/

[gazza]

chest and bis

bench press

1x15 70kg

1x8 92.5kg(got 8)

1x6 105kg(failed @5 forced 1)

1x10 85kg(easy 10)

incline flyes

3x10 25kg,25kg,27.5kg

decline db bench

3x8 30kg,35kg,35kg(failed @7 forced 1)

hammer curl

1x12 17.5kg

2x6 25kg,25kg(failed @5)

1xmax 20kg (normal db curl stopped @12 put weight up next time)

db preacher

3x10 15kg,17.5kg,17.5kg (failed @8 forced 2)

[gazza]

legs

squats

1x15 100kg(15)

2x8 130kg,140kg(8)

1x6 145kg(6)

walking lunges

4x10 25kg,25kg,25kg,25kg(fell over on 9th rep)

single leg ext

2x10 45kg,45kg(10)

single leg curl

4x6 30kg,30kg,35kg,35kg(failed @5)

seated leg curl

2x10 65kg,65kg

seated calf raise

3x15 70kg,70kg,70kg

good workout,legs were pretty stuffed all day at work and still are. probably didn't need to do the leg ext and seated leg curl but all good.