My first serious cut

[Mr_Krabs]

Sounds like you need to find a good thermogenic/fatburner/preworkout pill thats compatable with the other meds you're on (if there are any safe combos).

I cant handle gym cardio without stims just way too borring, HIIT makes it a lil more fun and is a more efficient use of time.

Oh and use the bike not the cross trainers, much easier to vary your cadence/rpm for the sprints

[Draft]

Oh and use the bike not the cross trainers, much easier to vary your cadence/rpm for the sprints

Seconded

[HaNs]

Not quite ready for thermo's IMO. Still making gains(well losses). Soon as i hit the wall they will come out.

[samoan_muscle]

Not quite ready for thermo's IMO. Still making gains(well losses). Soon as i hit the wall they will come out.

Good stuff.

If it aint broke, don't fix it.

[HaNs]

Ugh pre breakfast cardio

HIIT(like really high on the bike :pfft: )

15mins bike(fucked)

15mins xtrainer

Feel like having a good old spew

[HaNs]

7.30 pre

30g WPI

8.40 post

3 scrambled eggs on toast

12.30

Salad and a large can of tuna

3pm

chicken

7pm

schnitzel

1 small potato

2 artichokes

salad

Ended up doing 9hrs labor today

Day off tomorrow. Going to make some home made peanut butter i think.

[HaNs]

30mins xtrainer HIIT

All sets of 10

Seated shoulder press (machine) - 20kg - 30kg - 40kg - 40kg/30kg drop set. 40kg is a PB on that machine.

Lat pull down(wide bar) - 75lb - 90lb - 105lb - 105lb

One Arm Dumbbell Rows - 10kg - 10kg - 12.5kg

Assisted pull ups - 50kg - 45kg - 40kg

May get up earlier and take some pre work out sups to get energy levels up for cardio. 2nd half of this week will be stuffed up due to work travel.

Made some peanut butter last night and its average, prob wont bother with it again.

[HaNs]

Eats

M1

30g WPI

M2

1/2 cup oats

M3

Tuna

M4

roast vegs

peanut butter

M5

Tuna

M6

Chicken

Artichoke

Broccoli and cauliflower

Going to buy a tray of tuna now as its on sale for $1 a tin

[HaNs]

BP - 40kg - 50kg - 55kg(PB) - 55kg/50kg

DB press - 20kg - 30kg - 40kg

Flys - 7.5kg - 7.5kg - 10kg

Seated press(machine) 50kg - 55kg - 60kg - 65kg - 70kg(PB)

Cable flys - 12kg - 12kg - 18kg/12kg - 18kg/12kg

Did some oblique work(dont know the name), you hold a DB in one hand and bend side ways and then come upright....worst description ever! - 17.5kg - 20kg - 20kg - 25kg

[HaNs]

Last 24hrs of eating has been shit, back into it now. 700km in 24hrs....fun. Eating 3 hard boiled eggs. Cardio and arms in the morning.

Need to get back to it and get less and get rid of this fat!!!!!!!!!!!!

I want to change my split, anyone got any ideas?

[HaNs]

30mins xtrainer(got bored), had energy thanks to WTF pumped.

Preacher curls - 20kg(+bar)- 25kg - 25kg -25kg. All where deep.

Preacher curls palms down(fore arms) - 20kg(+bar) - 20kg - 20kg

Seated tri ext's- 17.5kg - 21kg - 21kg - 21kg

Wrist curls (alternating palms up and down) - 7.5kg - 7.5kg - 7.5kg

Tri pull downs - cant remember, was quite heavy though

Cable curls(45deg short bar) - 35kg - 40kg - 45kg - 45kg/40kg

Eats

8.30

30g WPI (last bit of WPI, going to WPC now)

2 servings WTF pumped

11am

oats and blueberries

12

3 hard boiled eggs

[HaNs]

@ 83.2kg

Getting there...still got a lot i want to get rid of.

[Draft]

I want to change my split, anyone got any ideas?

Sorry, whats your current split? I tired to find it in your journal...I am half useless tho so no surprise that I couldn't.

[HaNs]

I want to change my split, anyone got any ideas?

Sorry, whats your current split? I tired to find it in your journal...I am half useless tho so no surprise that I couldn't.

Its in this thread somewhere

Here's what its been looking like;

Bi's/tri's

shoulders/back

off

chest/core

legs

off

I throw in cardio everyday i go to the gym, some times i do 3 days in a row if my bodys feeling good

[HaNs]

30min HIIT(1:1)

Ezy bar upright rows- 20kg(+bar) - 25kg - 30kg(PB) - 30kg

Wide bar pull downs - 75lb - 90lb - 105lb - 120lb - 135lb(PB)

One Arm Dumbbell Rows - 10kg - 13kg - 13kg - 15kg

Shoulder press(seated)- 20kg - 30kg - 30kg - 30kg - tri's gave out on me.

Rack pulls, below knee's - 40kg(inc bar) - 60kg -70kg(PB) - 70kg

DB shrugs - 17.5kg - 17.5kg - 17.5kg

[Draft]

So are you rolling that split rather than training a particular muscle group(s) and a particular day of the week?

[HaNs]

So are you rolling that split rather than training a particular muscle group(s) and a particular day of the week?

Rolling

Nom nom nom

[HaNs]

83.2kgs friday night and sat night.

Was ment to have epic drinks last night but got sunstroke(headache) after powercruise. Got home @ 6pm and spewed up the 1 beer i downed and 3 deep fried chips :roll: . Had a shower then oats/protein. Feeling average today and hello mr sunburn

Still go DOMS from back/shoulder day.

Squats and cardo this arvo.

[HaNs]

Scrap todays work out, ended up doing physical work all arvo and am now stuffed. Legs and cardio in the morning.

[HaNs]

Ugh no energy this morning, bad night sleep thanks to someone in the house with a bad cold waking me up all the time.

Could only leg press 150kgs :x

Off to OZ in a week, cant wait!

[HaNs]

Shit night sleep, had aches in my legs at about 4am.

Blame lack of sleep on coming off tramadol and amitrip.

Legs are bloody sore this morning and i didnt move much weight yesterday :shock:

Only could muster 10mins of HIIT training this morning after 2 scoops of pre workout sups. Did arms and absolutely nailed my bi's!

Giving up my split this week, will come up with a new one when i get back on the 10th.

Going to have a high carb day and go back for cardio in the morning. Want to hit 82kg before oz.

[Big john]

So are you rolling that split rather than training a particular muscle group(s) and a particular day of the week?

Rolling

Nom nom nom

Looks like somthing a customs officer seized :pfft: :pfft:

[HaNs]

MMM i enjoy carbing up, keeping it clean though. MMM brown rice.

Worked out if i use 2oz milk and 6oz water with wpc, strawberry essence and splenda it tastes like Primo and doesnt bloat me!

Should be able to crank out 40mins of HIIT in the morning after i see the Dr.

Had a good spew today thanks to my pain killers and a few laps in a race car(off the clock) + heat. Think my bodys allergic to Catapres-TTS now :roll:, headache and other stuff.

[HaNs]

New split starting the 10th of December =

1. Legs

2. Chest/Biceps

rest

4. Back

5. Delts and tris

rest

Thoughts? Added rest on day 6

[jono]

New split starting the 10th of December =

1. Legs

2. Chest/Biceps

rest

4. Back

5. Delts and tris

rest

Thoughts? Added rest on day 6

i have used this split for a long time. works well for me.