Leaner and Meaner

[Beowulf]

Hey T.E

Good Work so far just thought I'd tune in

We're about the same size except your fairly lean whereas I'm carrying a lot of Bodyfat around the core I blame my diet or lack thereof

anyway keep up the hard work

[Travel Express]

Hey T.E

Good Work so far just thought I'd tune in

We're about the same size except your fairly lean whereas I'm carrying a lot of Bodyfat around the core I blame my diet or lack thereof

anyway keep up the hard work

Cheers man.

Today i Trained Back and Biceps, Felt really weak doing pull ups, and biceps curls but did the best i could.

BACK All 12R/3S

Pulldowns 80kg

Pullups BW....... 9, 6, 8

Shrugs 27.5kg

Seated Row 80kg

Biceps All 10R 3S

DB Bicep Curls 22.5kg, LAST SET 20kg

DB Concentration curls 15kg

DB Standing preacher curls 15kg

LEAN MACHINE EATSmaybe not so lean

M1-1/2cup oats w/100ml milk, 2 slices wholegrain toast w/pb, coffee

M2 250ml primoextremo, 150g yoghurt, 1 banana, 95g lite tuna

M3-185g tuna, 250g wholegrain rice, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-350ml protein shake, Spaghetti Bolognse Approx 250g mince, 250g pasta

M6-350ml protein shake.

Almost out of protein shake and got bills coming up uh oh looks like i may have to put it on hold for a while...

[gazza]

just didn't think there was enough carbs in them mate,but looking good today. definately devloping some thickness through the chest and shoulders from the last time i saw you in the gym, so yeh, things would appear to be ticking over nicely :nod:

[Travel Express]

just didn't think there was enough carbs in them mate,but looking good today. definately devloping some thickness through the chest and shoulders from the last time i saw you in the gym, so yeh, things would appear to be ticking over nicely :nod:

cheers gazza, Yeah my brother who used to do powerlifting/bodybuilding told me i wasnt getting enough carbs ages ago, so i changed my diet around slightly so i was getting a tiny bit more carbs and it seems to be working now, putting on approx 1kg every 3 to 4 weeks now , so i think that's pretty good, eatting around 4000cals most days also.

[emmzies]

Your consistently clean now, thats awesome. I think its safe to let my witchyness guard down now. :nod:

KUTGW 8)

[Travel Express]

Your consistently clean now, thats awesome. I think its safe to let my witchyness guard down now. :nod:

KUTGW 8)

Uh oh your back Welcome back emmzies. And i wouldnt let your guard down if i was you, things might get out of hand.

Right today was Shoulders.

SHOULDERS All 12R/3S

Military Press 35kg

Upright Row 40kg

Lateral Raise 12.5kg

Rear Delt Row 20kg

EATS

M1-1/2C oats w/milk, 2 slices wholegrain toast w/pb, coffee

M2-Primoextremo, 150g yoghurt, 95g tuna, banana

M3-250g wholgrain rice, 185g tuna, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-Protein shake

M6-Chicken Wrap, (turkish) all salads etc.

M7-Protein Shake

Gazza, what we were talkig about in the gym today, Carbs etc, i'm always feeling full, so how would i change it to something better at meal 2 and meal 4? just find something else to eat?

[Travel Express]

Training today was Cardio... yes that's right Cardio. have something coming up on the 6-7 of December and if i decide to go in it i'm going to need to be fit.

CARDIO

6mins HIIT Rowing machine. (1min 30sec warm up, 30secs HARDCORE, 1min slowly, 30sec HARDCORE etc)

All karate katas (Fighting Patterns) 10mins

Bag Work approx 7mins

All karate katas approx 8mins

Dam haven't done that much cardio in like ages.... seemed like i was at the the gym for a while as there was heaps of people there when i arrived and only Some other dude, the girl working and I after. Oh and the owner was floating round somewhere.

Not listing my weekend diets as i consider this to be a break time from all the proper food \:D/

[Travel Express]

Today legs

LEGS All 15R 3S unless stated.

Squats 120kg

Quad ext 60kg

Lying leg curl 60kg 12/9/9

Standing calve raises 95kg

Seated Calve Raises 42.5kg

Leg Press 140kg UP 5kg

Meals on wheels

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

M2-250ml primo extremo, 1 banana, 95g tuna, 150g yoghurt

M3-250g wholegrain rice, 185g tuna, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-Protein shake

M6-340g Steak, 170g pasta, 200g green beans/broccoli.

M7-Protein shake.

Running low on protein powder, uh oh better start saving for some more

[Big john]

some good eats there bro and good leg w/o keep it up :nod:

Running low on protein powder, uh oh better start saving for some more

sucks when that happens, and ya usually run low at the most inconvenient time too :x

[Travel Express]

some good eats there bro and good leg w/o keep it up :nod:

Running low on protein powder, uh oh better start saving for some more

sucks when that happens, and ya usually run low at the most inconvenient time too :x

Inconvenient is right, got to pay my car insurance in full, by the end of this month. :shifty:

[emmzies]

Not listing my weekend diets as i consider this to be a break time from all the proper food \:D/

:-s Ummmm Say What? Why? "Break time"? Special occasion? Elaborate please.

[Travel Express]

Not listing my weekend diets as i consider this to be a break time from all the proper food \:D/

:-s Ummmm Say What? Why? "Break time"? Special occasion? Elaborate please.

Oh emmzies i knew you would have something to say lol, well i didnt eat much saturday night as i was at FIGHT NIGHT and the only food there was outside, so screw losing my front row seat for food, and sunday well i didnt eat much either... GRRR stupid weekends and food.

Anyway todays training Chest and Triceps.

Chest All 12R 3S unless stated

Bench Press 60kg 12, 80kg 12, 85kg 9 (slowly getting better form everytime :clap: )

DB Press 27.5kg Up 2.5kg)

DB Flies 20kg (Up 2.5kg)

Chest Press 75kg

Triceps

Overhead Ext 35kg

Tri Kick Back 17.5kg

Tri Dips BW 12, 12, 10

Nutrition

M1-1/2C oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-250ml primo extremo, 150g yoghurt, 95g tuna, 1 banana

M3-250g wholegrain rice, 185g tuna, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-protein shake

M6-TBA

M7-protein shake.

[emmzies]

Oh emmzies i knew you would have something to say lol, well i didnt eat much saturday night as i was at FIGHT NIGHT and the only food there was outside, so screw losing my front row seat for food, and sunday well i didnt eat much either... GRRR stupid weekends and food.

Your excuses are entertaining. 8)

[Travel Express]

Oh emmzies i knew you would have something to say lol, well i didnt eat much saturday night as i was at FIGHT NIGHT and the only food there was outside, so screw losing my front row seat for food, and sunday well i didnt eat much either... GRRR stupid weekends and food.

Your excuses are entertaining. 8)

Is it still an excuse if it's fact??

[bar-belle]

Chest All 12R 3S unless stated

Bench Press 60kg 12, 80kg 12, 85kg 9 (slowly getting better form everytime :clap: )

DB Press 27.5kg Up 2.5kg)

DB Flies 20kg (Up 2.5kg)

Chest Press 75kg

Triceps

Overhead Ext 35kg

Tri Kick Back 17.5kg

Tri Dips BW 12, 12, 10

Nutrition

M1-1/2C oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-250ml primo extremo, 150g yoghurt, 95g tuna, 1 banana

M3-250g wholegrain rice, 185g tuna, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-protein shake

M6-TBA

M7-protein shake.

Work out and food looking pretty sharp there TE :nod:

[Travel Express]

Work out and food pretty sharp there TE :nod:

Thanks BB, bought some rices wafers today to get carbs up at M2 or M4 :wink:

[Travel Express]

Today my arms were killing me from work.. but that never stopped me.

Back all 12R 3S

Pull downs 80kg

Pull Ups BW

Shrugs 27.5kg

Seated Row 80kg

Biceps All 10R 3S

DB Bicep Curls 22.5kg 2S 20kg 1S

DB Concentration Curls 15kg

DB Standing preacher curls 15kg

Meals

M1-1/2c oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-Primo extremo, 150g yoghurt, 2 rices wafers, 95g tuna, 1 banana

M3-250g wholegrain rice, 185g tuna, 1 nutbar

M4-150g yoghurt, 2 rice wafers, 100g creamed rice, 1 banana

M5-Protein Shake w/350ml milk

M6-300g chicken, 200g green beans/broccoli, 170g pasta.

M7-350ml protein shake.

[Travel Express]

Today Shoulders and Some ab exercises

Shoulders All 12R 3S

Military Press 35kg

Upright row 40kg

Lateral Raise 12.5kg

Rear Delt Row 20kg

Abs

Situps F

V Situps F

Planks 30s only 1.

Meal times

M1-1/2c Oats W/100ml milk, 2slices wholegrain toast w/pb, vcoffee

M2-primoextremo, 150g yoghurt, 2 rice cakes, 95g tuna, 1 banana

M3-185g tuna, 250g Wholegrain rice, 1 nutbar

M4-150g yoghurt, 100g creamed rice, 1 banana

M5-protein shake 350ml milk

M6-340g steak, 200g green beans/broccoli, 160g pasta

M7-protein shake 350ml milk.

[Travel Express]

Cardio today, It included, 6mins hiit on rower, 10mins katas, 6mins bag work.

[Peachy]

Whats katas??

[Travel Express]

Whats katas??

Fighting Patterns / Self Defence Patterns for Karate.

[Travel Express]

Today legs.

All 15R 3S except for leg curls

Squats 125kd Up 5kg

Quad Ext 65kg

Lying leg Curls 60kg 15, 9, 9

Standing calve Raise 95kg

Seated calve raise 45kg UP 2.5kg

Leg Press 140kg

EATS

M1-1/2C oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-250ml primo extremo, 150g yoghurt, 95g tuna, 1 banana

M3-250g Wholegrain rice, 185g tuna, 1 nutbar

M4-150g yoghurt, 100gcreamed rice, 1 banana

M5-Protein shake 350ml milk

M6-Steak, green beans, broccoli, pasta.

M7-Protein shake.

Weighed last week and this week steady 81kg... dropping a few hundy grams here and there, so id say i'm 81kg

[Travel Express]

Today was chest and Tri's

Chest all 12R 3S

Bench press, 60kg, 80kg, 85kg

DB press 27.5kg

DB flies 20kg

Chest press 75kg

Triceps all 12R 3S

Over head ext 35kg

Kickbacks 17.5kg

Dips BW

FOOD

M1-1/2c oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-250ml primo extremo, 150g yoghurt, 95g tuna, 1banana

M3-250g rice, 185g tuna, 1 nutbar

M4-100g creamed rice, 150g yoghurt, 1 banana

M5-Protein shake

M6-Pasta W/sausages mixed in HMMM dont know what its going to taste like.

M7-Protein shake.

Tri's are very weak after this session i think that's a good thing.

[Travel Express]

Today was Back and Biceps.

Back

Lat Pull Down 85kg up 5kg

Pull Ups BW

Shrugs 30kg up 2.5kg

Seated Row 85kg up 5kg

Biceps

DB curls 22.5kg

DB Concentration Curls 16kg Up 1kg

DB Standing Preacher 16kg Up 1kg

Meals

M1-1/2Cup Oats w/100ml milk, 2slices wholegrain toast w/pb, coffee

M2-250ml primo extrmo, 150g yoghurt, 1 banana

M3-Chargrilled chicken bun, Muffin

M4-Yoghurt, protein shake.

M5-

M6-

M7-

[Travel Express]

Shoulders today.

Military Press 40kg up 5kg

Upright row 45kg Up 5kg

Lateral Raise 15kg Up 2.5kg

Rear Delt Row 22.5kg Up 2.5kg

MEALS

M1-1/2c oats w/100ml milk, 2slices wholegrain toasyt w/pb, coffee

M2-Chicken tikki masala w/approx 200g rice, vanilla coke.

M3-Protetin shake w/350ml milk

M4-Protein shake w/350ml milk, 3 chicken drums

As for tea time, i'm not too sure, as work is having their xmas doo, so prob steak and vegies i guess?????