manning up.

[rodger]

Okay decieded its time i grew some nads and started a journel on here. So feel free to comment.

I train 4x a week

Current weight 84kg, 177cm tall and at a guess 20-25%bf. ouch. Currently working towards adding some size then cutting later in the year. Will add some photos later, lighting here is poo house shit so once i get a sunny day up will pop photos, not so keen on that but gotta be done.

Diet

Breakfast:

1-2cups oats raw

1 cup yogurht

+ Milkshake

1 cup milk

Tbp milo

1scp whey

2egg whits 2 eggs

Morning tea, lunch and arvo tea:

150gram cooked meat, tuna, chop chop, breats etc

1cp cooked brown rice.

Post workout

1x scp whey

10g creatine

Tea:

200g meat

veges

Before bed:

ZMA

Creatine

Multi

1scp casien

Rito that basically my diet throught out the week.

[rodger]

Back/Tris - 11/5/09

Deads Sumo style:

19x140

5x160

Midgrip lat pull downs (its the bar thats bigger than narrow but smaller than wide hence mid, may have proper name bt no idea what it is)

18x150+7+7RP (rest pause)

Bent Over Row Narrow Grip

30x70kg +15+8RP

Tricep Dips (done between two benches with plates resting on lap)

20x40kg

13x50kg

Skull crushers (do this with body wieght on smith machien moving the bar lower as i get stronger - hope that makes sense)

12x bar 4th notch from ground

10x bar L4

[teamfatboy]

Nice lifts to start with... - good way to begin a journal :clap:

[runveerun]

yay new journal!! :grin: how exciting!!

[rodger]

cheer guys

jst back from doin cheast/bi's/abs

Flat DB Press

16x43 +6+5RP

Incline Machine

12x150+6+7rp

Decline Bar

17x90+5+3RP

Narrow Grip Pull down (using biceps to pull down)

14x180+8+6RP

Preacher Curls

19x20kg+8+6rp

No idea what its called bt u lie on ground, hold partners ankles and they push ur legs down and ur raise them back up

1-40x

2-20x

[rodger]

Okay twos legs night, tad pissed off as have hurt my back a bit, hoping nothing major.

Hack Squat

10x160+5+5RP

Leg Press

10x280

10x280

10x280 (last one felt like my head was going to pop)

Standing Ham Curl

12x30

12x30

10x30

Keeping hammies light at mo as trying to get some more flex in them. Time for a few dasy off.

[rodger]

whoop had today off work so hit the gym this arvo whilst no one around. Brillant. no waitin on gear. Hurt my back on hack which hasnt settled down. hmmm. Give it few more days then of to physio.

So shoulders. (working sets only.)

DB Press:

10x26 +4+3rp

9x21 + 4+3rp

Row Cable

16x170+3+3rp

11x150+3+6x120drop set

Shrugs DB

26x46

20x46

20x46+10x38+12x31ds

DB bent over row for using rear delts.

25x31+9rp

Did bunch of stretches and hyper extensions for back.

Have g8 weekend.

[rodger]

me and my training partner have jst signed up for a bench comp that the powerlifing chaps are putting on at our gym for pract. We goina get our arses haned to us but i cant wait will be awsome to have a go.

[Luigi]

so what are your .... age ??? that seriously you in that pic ?

[rodger]

so what are your .... age ??? that seriously you in that pic ?

its me before i gave up the drinking and womanising. nah im actually 24. i was looking for a redicuosly skinny guy giving the thumbs up but thts what i ended up with.

[rodger]

Did actually go in for back/tris y/day but on the shit list of workouts it was op there and forgot notebook so no jornal for it. Best forgotten.

But today is a new day, Chest/bi/abs.

partner had graduation this weekend so diet was rubbish and my bed was ignored most nights. Has anyone one sat through a grad presentation, good grief...

so, (warm ups not inc)

DB flat bench

18x43+6+4+5rd PB think go up to 46kg dbs next week,.

Incline machine press

19x150+8+5rd PB

Olympic Bar Decline

15x90+8+4RD

Neutral Grip Pull down (bicep)

20x190+8+5RD PB

Preacher Curl machine single arm curls

12x12

7x18

8x12

got a few personal bests so rapt with that.

[laurasaur]

so nice journal but please change your pic its grossing me out. cheers

[Luigi]

so nice journal but please change your pic its grossing me out. cheers

ditto, as for suggestions, maybe something you aspire to such as a famous bodybuilder etc.... just not a creepy old man.

[1day]

its me before i gave up the drinking and womanising. nah im actually 24. i was looking for a redicuosly skinny guy giving the thumbs up but thts what i ended up with.

oh i thought it was like ur dead dad or sum bum u gave $2 too :pfft:

[Gym rat]

its me before i gave up the drinking and womanising. nah im actually 24. i was looking for a redicuosly skinny guy giving the thumbs up but thts what i ended up with.

oh i thought it was like ur dead dad or sum bum u gave $2 too :pfft:

bloody good one :pfft: :pfft: :pfft:

[rodger]

lol, oh well guess i will be changing it.

just had did legs was tad worried about lower back pain, but lo and behold its gone! brillant.

Hack Squat

17x160kg+6+4rp PB

Leg Press

17x280kg+6+4PB

Both hack and leg press is with full ROM.

Standing Calf Raises

50x Straight foot

50x Toes in

50x heels in

No rest. Thought id give this a crack, a PT put me on to it. Hell, never felt anything like it.

No hammies today, working on stretching them at mo so giving them week of.

[rodger]

Diet is up to shit at moment, have a house full of flatates rellies at mo as she and her partner have landed a bubs so place is crazy.

So hit shoulders/abs today,

DB Press

14x31kg+6+5 rp PB

Upright row Cable

16x170+10kg+8+7rp PB

Bent Over rear delt row DB

27x31kg+7+8rp PB

Shurgs Smith Machine bar behind legs.

32x100kg+10+10rp

Kneeling Cable Row

30X170+15kg+15+15rp PB

Lyning Leg Raise with partner pushing legs down.

1-30x

2-20x

Was awsome work out felt dead afterwards but lotta personal bests.

[rodger]

so nice journal but please change your pic its grossing me out. cheers

your pic creeps me out... please change it

so hope this is acceptable guys, me and the new bubs.

[Sakura]

Yeah, that pic'll do. You scrub up pretty well. :grin:

How's your back now?

[rodger]

Yeah, that pic'll do. You scrub up pretty well.

How's your back now?

why thank u :oops: ill take that!!!

Yea back slowly coming right, working heaps on hamstring flexability hit the dead tonight back felt reall gud until last set and now tad sore. But i think it headin in right direction. Injuries are a pain.

So back/tris.

Deads

1 - 4x165 - grip failed.

2 - 8x165

3 - 12x140

Narrow grip cable pull down

17x180+7+6rp - cant wait to do the hole stack.

Bent over rows with t/bar narrow grip.

20x80kg+10+8rp

Tricep dips on between benchs

1 - 20x55kg

2 - 12x55kg + 6x bdy weight.

Smith machine scull crushers with body weight.

1 - 14xlevel 4

2 - 10xlevel 4

Good work out. Check the scales and have put on another kg. Up to 87. hell long way from my beginning 65kg.