Keep me honest...TAKE TWO

[gazza]

started on monday (2 caps) first 2 nights was very restless and antsy. absolutely cooked in bed, that has settled down now. a mate is taking it as well, he was doing 1 cap upped it to 2 and found the same problem, he cut back though.

recommend you use it for 8 weeks, had time away from training so hard to gauge an effect there, earlt days though.

[Luigi]

true, ill be watching, its one supplement i always wanted to try.

[gazza]

all good mate, going to post some pics as soon as my wife works out how to use her camera and will be recording any progress on here

[gazza]

rostered day off and no training

meal 1

porridge, banana, whole milk and honey

3 eggs

meal 2

left over chinese(yummy)

2 scoops muscle juice

[gazza]

rostered day off and no training

meal 1

porridge, banana, whole milk and honey

3 eggs

meal 2

left over chinese(yummy)

2 scoops muscle juice

snack

5 rice cakes

can of tuna

[startinfromscratch]

yea man i am using 2 gaspari supps atm, superpump and sizeon, both are working well for me - but i also been eyeing up the halodrol and nova, though my supp use already makes for bad reading on the credit card so im holding off. Definitly post up what you think of it bro!!

[gazza]

rostered day off and no training

meal 1

porridge, banana, whole milk and honey

3 eggs

meal 2

left over chinese(yummy)

2 scoops muscle juice

snack

5 rice cakes

can of tuna

spaghetti bolognese

novadex and dymatize 12hr before bed

[gazza]

up @ 0500 (work @ 0600)

porridge, milk, honey and banana

coffee

3 eggs

bowl of rice with chilli beans an tuna

coffee

kiwifruit

training back and calves between shifts will be starting deadlifts up after a few months off from them should be fun \:D/

[gazza]

scoop of san fierce pre-workout

deadlift 1x15 120kg(easy)

2x8 140kg,160kg(got 8)

1x6 170kg(comfortable 6)

last time i did deads was 21/11/08 so resonably happy with that hit out

db row 1x12 40kg(comfortable)

1x8 47.5kg(just got 8)

1x6 50kg(failed @6)

pulldowns 2x10 90kg,95kg (failed @9)

1x max 85kg(failed @12)

cable row 3x8 90kg,95kg,95kg(got 8)

seated calf raise 4x15 60kg,60kg,60kg,60kg(hard 15)

2 scoops muscle juice with creatine and alanine post-workout

1 cup rice

half can of chilli beans

can of tuna

banana

5 rice crackers

100g cottage cheese

2 scoops muscle juice

apple

2 med spuds

2 cups brocolli

1.5 chilli lime chicken breasts

before bed will be 1.5 scoops dymatize 12hr and 2 caps novadex

[gazza]

half cup oats(dry measure)

whole milk

honey

whole banana

3 boiled eggs

spaghetti bolognese(not sure how much just leftovers)

apple

san fierce pre-workout

1035 workout

delts,tris and abs

seated behind neck press(smith machine non-balasted)

1x15 40kg

1x8 50kg(hard)

1x6 52.5kg(good 6)

1x10 42.5kg(too easy)

seated db press 3x8 22.5kg,25kg,27.5kg(failed@5)

lateral raise 2x10 15kg,15-11-8-5(drop set 40reps total)

bent lateral raise 3x10 11kg,11kg,11kg(easy 10 just trying to squeeze delts)

dips 1x12 25kg(easy loosener)

2x8 40kg,47.5kg(failed@6)

1xmax 30kg(failed@10)

dips done on parallel bar with db tied round waist

single arm pushdowns 3x1035kg,40kg,40kg(failed@8)

crunchs on swiss ball 3x20,15,15

post workout 2 scoops muscle juice with creatine + alanine

1.5 cups cooked rice

1 cup mixed veges

200g fish fillets

sweet and sour sauce

going to add an extra 2 scoops of muscle juice into the day cos i'm not eating enough imo

[gazza]

food cont...

2 scoops muscle juice

2 130g tegel enchiladas(morrocon spice yummy)

green salad

tbl spoon sour cream and chives mayo

1.5 scoops elite 12hr and novadex xt before bed.

shoulders are starting to hurt now, first time i've done behind tne neck presses since i don't know when. deadlifts definately killed my back after a 3 month break traps are completely f@#%ed \:D/

[GreekAdonis]

Those enchiladas sound like the goods. =P~

For behind the head shoulder presses I stand in front of a mirror and bring the bar right down so it lines up with my ears. Really works the delts.

[gazza]

Those enchiladas sound like the goods. =P~

For behind the head shoulder presses I stand in front of a mirror and bring the bar right down so it lines up with my ears. Really works the delts.

$13.95 in the meat chiller at the supermarket 5 to a pack 1 is meant to be a serve (130g) :roll: 1035kj,16.8g protein,9.8g fat,23.6g carbs(total) 3.3g sugar.

mexican ones good too :nod:

touching tha bar to the top of my traps and getting a squeeze on at the moment, as i said be yonks since i've done that exercise.

[gazza]

oats,milk,honey, banana

3 eggs

pre-workout-san fierce

post-workout 2 scoops muscle juice with creatine + alanine

1.5 cups of rice

1 cup of mixed veges

200g fish

banana

2 scoops muscle juice

kiwifruit

kumara

2 cups brocolli

200g chicken breast

150g yoghurt

1.5 scoops elite 12hr

2 caps novadex

trained legs

leg press 1x15 200kg(easy)

1x10 280kg(easy)

1x6 340kg(easy)

1x12 280kg(did 14 reps)

front squat 3x8-10 70kg,80kg,85kg(8 reps felt good)

single leg extensions 3x10 45kg,50kg,60kg(failed @9)

single leg curl 3x6-8 25kg,30kg,30kg(got 8)

1xmax 25kg(failed @ 10)

seated leg curl 3x10 65kg,70kg,70kg(got 10)

standing calf raise 3x15 160kg,160kg,160kg(got 15)

workout was good think the supps are doing their thing had heaps of energy, going to suffer tomorrow i think :nod:

[gazza]

oats,milk,honey,banana

3 eggs (getting boring)

pre-workout san fierce

post-workout protein shake with creatine + alanine

trained chest, biceps and abs

bb bench press

1x15 70kg (easy)

1x8 90kg(easy)

1x6 100kg(forced 1 to get 6 reps)

1x10 80kg(failed @7 forced 3 reps)

incline db flyes

3x10 22.5kg all sets(failed @9)

decline db flyes

3x8 30kg all sets(failed @8 forced 2 reps)

db curls(hammer)

1x12 17.5kg(easy)

2x6 22.5kg,22.5kg(got 6 comfortably)

1x10 20kg (standard db curl failed @10)

db preachers

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

incline sit ups

2xfailure didn't count just kept going till i couldn't

workout felt good, had a training partner today which meant i could push a bit harder on things. think the supps are kicking in now this whole weeks training has been good, finishing workouts and wanting to go back in and do more!!!

oven chips

200g fish fillets

salad and dressing

protein shake

kiwifruit

kumara

steak(200g raw)

1.5 cups mixed vege

protein + novadex xt before bed

[gazza]

rostered day off and rest from the gym

4 poached eggs on toast

protein shake

2 big macs and fries :oops:

[becbec]

rostered day off and rest from the gym

4 poached eggs on toast

protein shake

2 big macs and fries :oops:

you're allowed some cheat meals! just not everyday :wink:

[gazza]

rostered day off and rest from the gym

4 poached eggs on toast

protein shake

2 big macs and fries :oops:

you're allowed some cheat meals! just not everyday :wink:

cheatings fun, just get lazy when not working as i don't really have a set routine on days off, they tend to revolve around spending time with the kids and doing crap round the house. have to sort it better if i go through with competing in sept, but until then........

[gazza]

food continued with...

another mass gain shake

sweet and sour pork from the take away down the road for dinner

will have usual protein shake and supps before bed

[gazza]

2nd day off

4 eggs on toast

coffee

protein shake

[gazza]

2nd day off

4 eggs on toast

coffee

protein shake

forgot the can of chop chop and banana

[gazza]

soooo, little miss "i'm nearly 3" wanted baked beans on toast with cheese so that's what everyone had to have!

protein shake

oat bar

[gazza]

dinner was 7 pieces of bbq meat lovers pizza :pfft:

protein shake before bed and novadex xt

tuesday will be a weigh in day, will be getting bf% done this week (just for the hell of it really not that bothered) and will post some pics before the end of the week :wink:

[gazza]

up at 0500 :clubbed: work at 0600

meal 1

oats

milk

banana

honey

3 eggs

training back after work today, no split shift so by 1600 when i train i think i'll be pretty tired. never know though.

[gazza]

2nd meal was...

smoked salmon pasta salad

protein shake

oat bar

banana

kumara

veges

rump steak

kiwifruit

wholemeal filled roll with smoked chicken and coleslaw

apple

pre-workout san fierce

post- workout protein shake

spag bol

will have protein and novadex xt before bed along with flaxseed caps etc

trained back and calves

deadlift

1x15 120kg(easy but just a loosener really)

2x8 150kg 165kg(good 8)

1x6 180kg (6 reps once i broke it off the deck it was almost a cruise but not quite)

db row

1x12 40kg(good)

1x8 47.5kg

1x6 50kg(good 6)

pulldowns

2x10 90kg,100kg(failed @9)

1xmax 85kg(failed @13)

pulley row

3x890kg,95kg,100kg(got 8 hard reps)

seated calf raise

3x15 60kg,70kg,75kg(failed @13)

feels like someone pounded my back with a baseball bat, but all good weights seem to be going up and i feel like i could just keep going and going.

i think the novadex xt (by gaspari nutrition) is having an effect