Leaner and Meaner

[Travel Express]

Rest day today.

Food

M1-Oats W/milk, multi grain toast w/pb, coffee

M2-Primo Extremo, Yoghurt, bumper bar.

M3-Satay Chicken Bun W/salad, Bran and apple muffin, Nut bar

M4-Creamed rice, Yoghurt

M5-Chargrilled chicken bun, Protein shake

M6-300g Steak, Green Beans

M7-Protein shake.

Surely there are cleaner alternatives to get your calorie requirements young man :naughty:

I'm sure there is... But those foods are good

Back and biceps today All 12reps 3sets unless stated.

Back

Lat pull downs 70kg

Pull Ups BW (12reps, 8reps, 5reps)

DB Shrugs 22.5kg

Seated Row 70kg

Biceps

DB Curls 17.5kg

DB Concentration curls 11kg

DB Standing Preacher curls 12.5kg

Overall a good session

Food

M1-Oats W/milk, multigrain toast W/pb, Coffee

M2-Primo Extremo, Yoghurt, Banana, Mince toasty thing

M3-Whole grain rice, Tuna, Nutbar, Protein bar.

M4-Creamed rice, Banana, Yoghurt.

M5-Protein Shake, 400g chicken, Green Beans, Pasta.

M6-Protein shake.

[Travel Express]

Today Shoulders and Abs

Shoulders All 12Reps 3sets

BB Behind Neck Seated Press 40kg

BB Military Press 30kg

BB Upright Row 35kg

DB Lateral Raise 10kg

DB Rear Delt Row 15kg

ABS

2xPlanks 1 Min Each

100 Sit Ups

30 V sit ups (feet off ground)

30 weighted Sit Ups 7kg.

Good training. Shoulders seem to be my weakest point :cry: But i'll get there.

[home-exchanges]

i go to gym daily and i try hard on building my biceps

[becbec]

i go to gym daily and i try hard on building my biceps

I bet you have a fat gut and tiny legs :pfft:

[Travel Express]

forgot to post up diet for Friday, wasn't much of a change with it anyway.

Saturdays diet was all over the show, due too it being fight night.

SATURDAY'S FOOD

M1-Oats W/milk, Primo Extremo

M2-Bumper Bar

M3-6 Sausages, 1 Egg, 1 slice multigrain toast.

M4-Protein Shake.

M5-1 Large meat lovers pizza, 500ml demon energy.

Snack foods followed.. Chips and dip mainly.

Fight was mint, well worth paying to watch it, pity i never bet for a round 2 knock out could of won myself $50

[emmzies]

...... :smackbottom:

[steak]

sausages....you lucky barstool :grin:

[Gym rat]

sauages :puke: :puke:

[becbec]

Fight was mint, well worth paying to watch it, pity i never bet for a round 2 knock out could of won myself $50

Haha, I fully loved the John Hopoate and Shrek look a-like fight.... fucking poof :pfft:

[Travel Express]

sausages....you lucky barstool :grin:

That's right dirty old sausages!!! OM NOM NOM

Sundays Food

M1-Coffee

M2-Omelette

M3-Nachos

M4-Spaghetti Bolognese.

Training for Monday was legs, I raised the weights up by 5kg each. except on Seated calve raises.

LEGS All 15R by 3sets unless stated.

Squats 115kg

Quad Ext 55kg

Lying Leg Curl 55kg (15R/2Sets 10R/1set)

Standing Calve Raise 85kg

Seated Calve Raise 37.5kg

Leg Press 125kg

Was a good days worth of training... going to be feeling the DOMS tomorrow :GRIN:

Food Monday

M1- 1/2Cup Oats W/milk approx 100ml, 2slices multigrain toast W/PB, Coffee

M2-Primo Exremo, 150g Yoghurt, 1 Banana, Bumper Bar.

M3-185g Tuna, 250g Whole Grain Rice, Nutbar.

M4-150g Yoghurt, 100g Creamed Rice, 1 banana

M5-Protein Shake.

M6-3pieces Hoki Fillet, approx 200g Green Beans

M7-Protein Shake.

[Travel Express]

Chest and Triceps today

Chest All 12Reps 3sets unless stated.

Bench Press 82.5kg

DB Incline Press 25kg 10R 3Sets

DB Fly 17.5kg

Chest press (machine) 70kg

Triceps

Seated Overhead Ext 35kg

Tri Kickbacks 15kg

Tri Dips BW

All weights got up'd so was feeling it quite abit, some of the exercises I was wondering why i increased the weights. Sore now!!! :doh:

Food

M1-1/2Cup oats W/100ml milk, 2 slices multigrain toast w/pb, coffee

M2-primo extremo, banana, 150g yoghurt, Girdle scone (someone shouted)

M3-185g tuna, 250g wholegrain rice, Nutbar

M4-100g Creamed Rice, 150g Yoghurt, Banana

M5-Protein shake made with 350ml milk

M6-3 hoki fillets, approx 200g green beans

M7-Protein shake made with 350ml milk.

[Travel Express]

Rest day today, even though at work we had to lift some heavy shit, but it was still a rest.

Food

M1-Oats W/milk, 2 slice multigrain toast w/pb, coffee

M2-Primo Extremo, Banana, Yoghurt.

M3-Burger King nom nom nom Outlaw Combo, Creamy Mayo Cheese burger. (sorry emmzies)

M4-Creamed Rice, Yoghurt, Nutbar

M5-Protein Shake

M6-360g Steak, 200g Green Beans, 250g Pasta.

M7-Protein Shake

Actually felt quite bad having BurgerKing, but it is Wednesday. \:D/

Back into it tomorrow.

[emmzies]

M3-Burger King nom nom nom Outlaw Combo, Creamy Mayo Cheese burger. (sorry emmzies)

:flames: Justificiation please? :-s

[Travel Express]

M3-Burger King nom nom nom Outlaw Combo, Creamy Mayo Cheese burger. (sorry emmzies)

:flames: Justificiation please? :-s

Well its Flamed Grilled :? :? And its Wednesday which is my Buy lunch day.. And i had to walk to get it :pfft:

[emmzies]

Well its Flamed Grilled :? :? And its Wednesday which is my Buy lunch day.. And i had to walk to get it :pfft:

Fail.

[Travel Express]

Well its Flamed Grilled :? :? And its Wednesday which is my Buy lunch day.. And i had to walk to get it :pfft:

Fail.

Haven't had it in 4 weeks, and honestly i now know why i haven't, cheap and nasty food. Staying away next time, think my satay chicken bun last week was a lot better for a cheat meal. One thing though.... at least i got my Calorie intake out of it :GRIN:

[emmzies]

Haven't had it in 4 weeks......... and i suck and will eat clean for the rest of the week.

Okay. Forgiven. 8)

[Travel Express]

Haven't had it in 4 weeks......... and i suck and will eat clean for the rest of the week.

Okay. Forgiven. 8)

Editing my posts :pfft: :pfft:

Back and Biceps today all weights increased.

Back 12R/3sets unless stated.

Pull downs, 75kg

Pull Ups DW 10R, 6R, 8R

DB Shrugs, 25kg

Seated row 75kg

Biceps

DB Curls 20kg

DB Concentration Curls 12.5kg

DB Standing Preacher Curls 15kg

Food

M1-1/2cup Oats w/milk, 2 Slices whole grain toast w/pb, Coffee

M2-Primo extremo,150g yoghurt, banana, 95g tuna.

M3-185g tuna, whole grain rice. nutbar

M4-2 small pieces chocolate cake, Banana, 150g yoghurt

M5-Protein shake

M6-2 hoki fillets, 200g green beans, 200g pasta.

M7-Protein shake.

[Travel Express]

Today Shoulders and ABS, I couldnt get on the squat machine to do the Seated behind neck press.

Shoulders All 12Reps 3Sets

Military Press 32.5kg

Upright Row 37.5kg

DB Lateral Raises 11kg So Tough (NOT)

DB Rear Delt Rows 17.5kg

ABS

Planks 1min did 2.

Situps 98

Weighted situps 7kg 40

V sit ups 15

Food

M1-1/2Cup oats W/milk 100ml, 2slices wholegrain toast W/pb, coffee

M2-Primo Extremo, 85g Tuna, 150g Yoghurt, 1 Banana

M3-185g Tuna, 250g wholegrain rice, 1 Nutbar

M4-100g Creamed rice, 150g Yoghurt, 1 banana

M5-Protein Shake Made with 350ml Yellow top milk.

M6-Turkish chicken Wrap W/Chilli sauce (Way too hot), 250ml Yellow Top Milk

M7-Protein Shake Made with 350ml yellow top milk.

Training was good except not being able to use quat rack. but thats alright. Rest over weekend, i need it, my arms are still killing me from yesterday.

[bar-belle]

Good workout and eats there TE...must really suck not being able to get onto machines...busy place huh! Must be lucky where I train..most times you can use what you want when you want 8)

[Travel Express]

Good workout and eats there TE...must really suck not being able to get onto machines...busy place huh! Must be lucky where I train..most times you can use what you want when you want 8)

normally have no worries getting machine sbut this one dude was using the Rack ... and the Smith Squat rack.. Bloody equipment hogs :roll:

[runveerun]

Yum burger king! Now I'm hungry again! It's funny how it's not actually all it's cracked up to be yet it's considered a treat!!

[Travel Express]

Yum burger king! Now I'm hungry again! It's funny how it's not actually all it's cracked up to be yet it's considered a treat!!

Just had Bacon and eggs for lunch with sausages :pfft: :pfft: Think that's a bit better than good old BK

[Travel Express]

No gym this weekend REST TIME

Food for thought though.

Saturday

M1-1/2Cup Oats W/100ml milk, Coffee

M2-Oat biscuit thing, Tararua Iced Coffee

M3-Protein Shake

M4-3 Sausages, 2 Slices bacon, 2Eggs, 1 Slice Wholegrain toast.

M5-Protein shake, nutbar

M6-SUBWAY Chicken Bacon Ranch Footlong with Lettuce, tomato, olives, cucumber, helipenos.

M7-Protein Shake.

Sunday

M1-1/2cup oats W/100ml Milk, coffee.

M2-Protein Shake

M3-2 Saveloys

M4-1/4 Chicken

M5-4 Drum Sticks (honey soy) 200g green Beans, 200g Pasta W/Pesto.

M6-Protein Shake.

[emmzies]

M6-SUBWAY Chicken Bacon Ranch Footlong with Lettuce, tomato, olives, cucumber, helipenos.

Nice cow substitute buddy lol :pfft: