Leaner and Meaner

[Ronin]

M6-Wild roast pig, carrots, green beans, broccoli, potatoes, wild roast pig sandwich made with 2 slices of wholegrain bread.

M7- DESSERT Cheese cake, CAKE, Cream

Be fair to say i ate well today :grin: well over the normal approx 4000cals

Now ur just showing off lol. Wild pig, nom nom nom. Did u kill it urself?

[Travel Express]

M6-Wild roast pig, carrots, green beans, broccoli, potatoes, wild roast pig sandwich made with 2 slices of wholegrain bread.

M7- DESSERT Cheese cake, CAKE, Cream

Be fair to say i ate well today :grin: well over the normal approx 4000cals

Now ur just showing off lol. Wild pig, nom nom nom. Did u kill it urself?

Ronin we got given it, had the other leg a few weeks ago, and had the chops in the weekend, had some venison porterhouse cuts a few weeks ago too, really good in my opinion.

[bar-belle]

had some venison porterhouse cuts a few weeks ago too, really good in my opinion.

:naughty: TE now you're just high noting it :pfft: while us mere peasants have to eat steak

hey nice military press the other day...I'm just getting into these...man does it do the job :nod:

[Travel Express]

BB, is it still high noting when ya get it for free??

As for military press... i really wana up it, but i'm too scared too, time to man up and get on with it!! :twisted: up by 5kg or 2.5kg? opinions please?

[Travel Express]

ok time for an official update.

After 3month of training and changing my diet, and my training routine i have gained almost 4kg and have gone from 78kg to 81.5kg and just last week hit 82.15kg but weighed this week at 81.5kg so some good gains, most of the weights have been increased whenever i could possibly lift more (those hunks of metal are heavy after a while!!!)

Here's some poor lighted update pictures, probably should of used the flash but oh well, i picked the best 2 that had the best lighting at the time :grin:

[bigdogbob]

Good job on the progress keep it up!!!!

[emmzies]

Yay for an update! :grin:

Thats awesome progress TE :clap: You should be very proud of yourself. Your eats are always so good these days too, and your hardwork and dedication is so paying off :nod: As always, KUTGW and don't give in to Christmas temptations :naughty: (well....some ). I'll be watching from afar....

Take care

[Gym rat]

Good work keep it up :clap: :clap:

[Travel Express]

thanks peps

Right today was back and biceps... totally nailed them to the floor.

Back

Lat Pull Down 85kg 12/2, 90kg 10/1

Pull Ups BW 5/2

Seated Row 85kg 12/3

DB Shrugs 30kg 12/3

Biceps

DB Curls 22.5kg 10/2, 25kg 10/1

DB Concentration curls 17.5kg 10/3 Up 2.5kg

DB Standing preacher curls 16kg 10/3

Core eat

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

M2-primo extremo, 150g yoghurt, 85g tuna, banana

M3-250g rice, 185g tuna, nutbar

M4-150g yoghurt, banana, creamed rice

M5-Protein shake

M6-350g steak, broccoli, beans, pasta

M7-Protein shake.

tomorrow i'm going to try up weights for most of my shoulder exercises, i look forward to this !!!! :shifty:

[Travel Express]

Shoulders today... may they feel the pain all and all a good day and it was so hot out i drank about 3.5L of water just at work :shock:

Shoulders all 12R 3S

Military Press 45kg up 5kg

Upright row 50kg up 5kg

DB Lateral Raise 17.5kg up 2.5kg

DB Rear Delt Row 25kg up 2.5kg

Happy Meals

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

M2-Primo extremo, 150g yoghurt, 85g tuna, banana

M3-250g wholegrain rice, 185g tuna

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

M5-Protein shake

M6-340g chicken breast, broccoli, green beans, pasta

M7-protein shake

[teamfatboy]

thanks TFB maybe i should start doing the Seated bent over raise.. also my lateral raises are bent over with back straight, bring arms out to my sides then lowering back down, very similar motion to the seated raise.

uh oh here i go again taking over BB's journal

Moved it

Sounds like we might be talking about the same thing...

For either seated bent-over rear delt flies, I think

is close...

To hit the medial delt, the standing side lat raise looks like

. I doubt you could hit the medial delt hard while bent-over - they simply wouldn't be taking as much of the load, my 2c worth.

[Travel Express]

For either seated bent-over rear delt flies, I think this video is close...

That first video is what i call Lateral Raises

As for the 2nd video, i never do that exercise. The book i got the exercises from is a Mens Health Book think its called MUSCLE? a friend of mine had it so i borrowed it, now i have the Arnold book, i might think about stealing exercises from that :grin:

[Travel Express]

today was a bit different than usual, mainly because the gym wont be open on Thursday when i would normally go so here's how it went...

Legs

Squats 125kg 15/3

Chest

Bench Press 60kg 12, 80kg 12, 87.5kg 10

DB Incline Press 27.5 12/3

DB Flies 25kg Up 2.5kg 12/3

Scrapped the chest press...

Triceps

DB Overhead Ext 37.5kg 12/3

DB Tri kickbacks 22.5kg up 2.5kg 12/3

BW Tri dips 12/3

Food YUMBA

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

M2-Primo Extremo, 150g yoghurt, 85g tuna, banana

M3-250g wholegrain rice, 185g tuna

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

M5-Protein shake (myofusion)

M6-340g chicken breast, pasta, green beans/broccoli

M7-Protein shake (myofusion)

Also 82.94KG today, is that a good thing??? also been doing lil bits of cardio here and there

[Travel Express]

Today was Shoulders and Quad Ext, hammered them hard i think lol, i'm feeling the DOMS right now so thats a sign

Shoulders

Military Press 45kg 12, 10, 8

Upright row 50kg 12, 10, 10

DB Lateral Raise 17.5kg

DB Rear Delt Row 25kg

Quad Ext 75kg 15, 15, 12

I wont be listing food for the rst of this week as it won't be changing alot, and with xmas day etc coming up, means alot more food than usual, so meh i'll forget about it this week.

[Travel Express]

Back and biceps today was so good !!!

Back

Lat Pulldown 90kg 12/2 10/1

Squat Rack Shrugs 60kg 12/3

Seated Row 85kg

CALVES

standing Calve Raises 105kg 15/3

No more training until next week monday, i think my body needs wee rest anyway

Merry Christmas to all that read my journal

[Travel Express]

i was sitting watching a movie and thought i havent posted up my bicep exercises so here goes...

Biceps

DB Curls 25kg managed 10/3

DB Concentration Curls 17.5kg 10/3

DB Standing preacher curls 16kg 10/3

Totally fried should be good next week

[claudela]

How can I start bodybuilding with a diet without eating several meals a day? Hi I am a bit of a chubby guy and was wanting to start bodybuilding. I go to the gym in the morning a few days a week working different bodygroups as needed but don't have the time to have the six meals a day required because I work a lot. Is there any eating plan I could use to still bodybuild with great results but not have to have six meals a day?

___________________

market samurai ~ marketsamurai ~ marketsamurai.com

[Travel Express]

Today was first day back into since Wednesday last week .. so i ripped out a few shoulder exercises and some random thing :grin: only had 30mins so cut out the military press.

Shoulders

Upright Row 45kg less weight than last week but its ok

DB Lateral Raise 17.5kg

DB rear delt row 25kg

Random Medicine Ball thing/db thing... (you get a bench and lay back on it with your shoulders grab the weights, and then stretch over it backwards.) 10kg

Then the music was shut off at the gym and we were forced to leave. :roll: might pop in there tonight and kane my legs.

[djhaz]

Looking good! Keep up the good work

[Travel Express]

So went to the gym after work they open from 5pm till 730pm this week except for thursday and friday. so made the most of it.

Back

Lat pull downs 90kg 10/3

Squat Rack shrugs 60kg 12/3

Seated Row 90kg 10, 85kg 10/2

Biceps

DB Curls 25kg 10/3

DB concentration Curls 17.5kg 10/3 (could probably up this??)

DB Standing Preacher 16kg 10/3 (these are still so Fudging hard.)

[Travel Express]

Right so last day at gym before new years did legs and trained them hard very intense session out of the gym within 40mins.. compared to my normal 1hr leg session

Quad Ext 75kg 15/3

Lying Leg Curls 60kg 15, 13, 11

Standing Calve Raises 105kg 15/3

Seated Calve raises 60kg 15/3

Leg Press 160kg 15/3

Followed up training with a half a chicken and a protein shake nom nom nom =P~

[Beef]

how much tuna do u reckun u eat in a week? this aint a criticism but are u aware about the mercury content in tuna?

[Travel Express]

how much tuna do u reckun u eat in a week? this aint a criticism but are u aware about the mercury content in tuna?

about 8tins a week, 2tins 4days a week. No i didn't know about that, it must be at safe level or they wouldn't be aloud to sell it..? i look at protein and then the flavours :roll:

[gazza]

don't those holiday gym hours suck mate?

all going well sleep wise/baby wise might sneak in for a couple of wee workouts next week.

keep going hard mate, making some good progress.

[Travel Express]

don't those holiday gym hours suck mate?

Yeah they sure do, at least this week they are back to normal. all i have to do is change my routine around a little bit and i'll be set for a few months.

today i did cardio, approx 35km bike ride in the hot weather, up 2 hills best thing about going up is you get to go back down. went through about 2L of water. \:D/