Leaner and Meaner

[Travel Express]

Today was back and biceps here is how it went Up'd all weights for Back by 5kg.

Back

Deadlift 85kg 12/3

BB Bentover rows 45kg

Close Grip Pulldowns 65kg

Biceps

Incline DB Curls 15kg 12/3 Up 2.5kg

DB Hammer Curls 17.5kg 12/3

Ezi grip Reverse Curls 25kg 12/3

Foods been good, opened the new protein shake today... pretty good in my opinion. Super Quad

[Travel Express]

Weekend was good lots of rest, even got the lawns mowed

Today was Chest and tris, went very well.

Chest All 12/3

Bench Press 60kg, 85kg, 87.5kg. Cant seem to push over this.

DB Decline Press 27.5kg Up 2.5kg

DB Incline flies 22.5kg Up 2.5kg

Triceps All 12/3

Cable Press Downs 45kg Up 5kg

Single hand reverse Press Downs 22kg Up 2kg

DB Lying Extensions 15kg Up 2.5kg

Food been good, meat vegies pasta. protein shakes.

[Travel Express]

Today was shoulders, couldnt do heavy rows as the BB were taken, and doing them at the squat rack is kinda not right.

BB Shrugs 80kg 12/3 up 10kg

DB Seated Lat raise 10kg 12/3 up 2kg

DB Arnold Press 17.5kg 12/3 up 2.5kg

was a good training even without the Heavy rows. tomorrow is a rest day.

[teamfatboy]

Today was shoulders, couldnt do heavy rows as the BB were taken, and doing them at the squat rack is kinda not right.

BB Shrugs 80kg 12/3 up 10kg

DB Seated Lat raise 10kg 12/3 up 2kg

DB Arnold Press 17.5kg 12/3 up 2.5kg

was a good training even without the Heavy rows. tomorrow is a rest day.

Nice work finding the alternatives... don't folk down there know the squat rack's for curling in ? :grin:

[Travel Express]

Today was shoulders, couldnt do heavy rows as the BB were taken, and doing them at the squat rack is kinda not right.

BB Shrugs 80kg 12/3 up 10kg

DB Seated Lat raise 10kg 12/3 up 2kg

DB Arnold Press 17.5kg 12/3 up 2.5kg

was a good training even without the Heavy rows. tomorrow is a rest day.

Nice work finding the alternatives... don't folk down there know the squat rack's for curling in ? :grin:

Can't say i have ever seen anyone Attempt that :^o Maybe i should give it a try? :pfft:

I did the Shrugs using the smith squat rack though.

[teamfatboy]

Nothing wrong with using a Smith for Shrugs, imo, I know I have (but my gym's got 3 Smiths ) - set the safeties to prevent you having to deadlift that bar off the ground at the start of each set.

[Travel Express]

today was legs, went well, had to do squats at the smith squat machine because the same people were hogging the BB's again!!!

All 15R 3Sets

Squats 130kg Up 10kg

Straight Leg deads 60kg up 10kg

Hack Squats 90kg up 10kg

Single leg curls Standing 25kg up 5kg

Standing Calve Raises 110kg up 5kg

All round a good workout, as Gymrat would say "Zimmerframe?"

Foods been alright today, fish and chips for lunch, but hey foods food.

[teamfatboy]

Nice work - three sets of 15x 130kg squats is solid going, a 10 kg step-up :clap: :clap:

[Travel Express]

Nice work - three sets of 15x 130kg squats is solid going, a 10 kg step-up :clap: :clap:

the reps and sets, is something a pt gave me when i first started out at the gym, and ive just kept it that way, was reading Arnies book and apparently its called Heavy Training, Always feeling it on the last set, but just keep pushing through.

[Travel Express]

today was back and biceps

Back

Dead Lifts 85kg 12/3

BB Bentover rows 50kg 12/3

Close Grip Pull Downs 65kg 12/3

Biceps

Incline DB Curlss 15kg 12/3

DB Hammer Curls 20kg 12/3 up 2.5kg

Ezi Grip Reverse Curls 30kg 12/3 up 5kg

Ate lots today, someone even shouted smoko, so down went a few cheese rolls and a scone :grin:

[teamfatboy]

Ate lots today, someone even shouted smoko, so down went a few cheese rolls and a scone :grin:

Awwww man! That's why I don't go back to Dunedin...it is IMPOSSIBLE to have only one cheese roll, they are food of the gods!

[Gym rat]

Cheers Team Fat boy yes that would be right we Dunedin folk are food gods

[Travel Express]

TFB And Gymrat, the cheese rolls are always good down here, you try them from Marlow Pies... Ham Cheese and Pineapple... nom nom nom

Today was Chest and Tri's

Chest

Bench Press 60kg 12, 85kg 12/2, 87.5kg 12

DB Decline Press 27.5kg 12/3

DB Incline Flies 22.5kg 12/3

Triceps all 12 by 3

DB Lying Ext 15kg

Cable Press Downs 45kg

Cable Single hand reverse press downs 22.5kg

Abs

Crunches 100

Got asked by a trainer at the gym, to join his Bootcamp that he is having in the next couple of weeks (Crosstraining) I don't think its really me, Pushing tyres, Carrying Tyres etc press ups, crunches, running. ARGH too much effort in my opinion. I'll think about it though, might be a bit of a change for a few weeks.

Food today was good, over the weekend I managed to keep it clean and even got a bike ride in, Thanks to the Central Otago Weather being in the 30s :grin:

[gazza]

which trainer was that???

[Travel Express]

which trainer was that???

It was Dan, the one with the massive Calves

[DeeDuub]

Yay new journal :grin:

Good luck with your goals TE. Can't give you much advice but I can give ummm encouragement :grin: Is that the word??

:nod: Thanks it will help alot

Good luck with your goals TE! Looking good in your pics - pretty lean :nod: What's your training split at the mo?

Thanks, and here's my split

Monday : Little bit chest, Shoulders, Bi's Tri's

Tuesday : Rest

Wednesday : Chest, Back, Bi's Tri's

Thursday : Rest

Friday : Little bit chest, Shoulders, Bi's Tri's

Saturday : Rest

Sunday : LEGS!!! (IF I CAN BE BOTHERED)

Wednesday's Tri, and Bi exercises are different to Monday and Friday.

sounds similar to reg parks 5x5? look it up..that program is like being on steroids..especially on phase 2....

benching 3times a week is quite ruf tho?

do u alternate one day incline ,one day flat etc? dumbell barbell?

dumbell is the hardest as it surfaces ur weak arm... usually the forearm gives out..

anyways .... wats ur diet like?

i nees some advice on bulking as im a uni student and dont have foreman grills etc

nice pics btw! quite lean!!!

[Travel Express]

sounds similar to reg parks 5x5? look it up..that program is like being on steroids..especially on phase 2....

benching 3times a week is quite ruf tho?

do u alternate one day incline ,one day flat etc? dumbell barbell?

dumbell is the hardest as it surfaces ur weak arm... usually the forearm gives out..

anyways .... wats ur diet like?

i nees some advice on bulking as im a uni student and dont have foreman grills etc

nice pics btw! quite lean!!!

Hi, i have changed my programme since i no do Chest tris monday, Shoulders tuesday, Legs thursday, Back biceps friday. currently put on around 10kg over a year.

My diet is listed in other posts.. back about page 9. but for your benefit here it is

FOOD

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

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

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

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

M5-Protein shake

M6-350g steak, 200g green beans/broccoli, 150g pasta

M7-Protein shake.

The steak is just pan fried and generally just rump, the beans and broccoli are frozen, and the pasta is mixed with some tomato paste stuff.

And do you mean that 5x5 programme is for steroid users?

[DeeDuub]

sounds similar to reg parks 5x5? look it up..that program is like being on steroids..especially on phase 2....

benching 3times a week is quite ruf tho?

do u alternate one day incline ,one day flat etc? dumbell barbell?

dumbell is the hardest as it surfaces ur weak arm... usually the forearm gives out..

anyways .... wats ur diet like?

i nees some advice on bulking as im a uni student and dont have foreman grills etc

nice pics btw! quite lean!!!

Hi, i have changed my programme since i no do Chest tris monday, Shoulders tuesday, Legs thursday, Back biceps friday. currently put on around 10kg over a year.

My diet is listed in other posts.. back about page 9. but for your benefit here it is

FOOD

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

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

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

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

M5-Protein shake

M6-350g steak, 200g green beans/broccoli, 150g pasta

M7-Protein shake.

The steak is just pan fried and generally just rump, the beans and broccoli are frozen, and the pasta is mixed with some tomato paste stuff.

And do you mean that 5x5 programme is for steroid users?

Na this programme

http://www.tmuscle.com/article/bodybuil ... x5_program

that program is like being on juice..i put on insane mass after just 1-3 months on it... best part..compounds 3x a week ...

anyways thanks again!

[Travel Express]

shoulders today. Good wee bit of advertising above??

BB Shrugs 80kg

BB Heavy Upright rows 50kg

DB Arnie Press 17.5kg

DB Seated lat raise 10kg

Left the gym barely able to carry my bag out, was a good session

[Luigi]

shoulders today. Good wee bit of advertising above??

BB Shrugs 80kg

BB Heavy Upright rows 50kg

DB Arnie Press 17.5kg

DB Seated lat raise 10kg

Left the gym barely able to carry my bag out, was a good session

wheres the rear delts ? should have a bigger pressing movement in there too.

[Travel Express]

shoulders today. Good wee bit of advertising above??

BB Shrugs 80kg

BB Heavy Upright rows 50kg

DB Arnie Press 17.5kg

DB Seated lat raise 10kg

Left the gym barely able to carry my bag out, was a good session

wheres the rear delts ? should have a bigger pressing movement in there too.

I used to do military press... i suppose it wont hurt to bring that back in. and i know there is no rear delts in there, but last programme i was doing rear delt rows, found them quite easy, what would recommend Luigi?

[Travel Express]

Today was legs. was so hot inside the gym. but was good training.

Squats 130kg 15/3

Hack Squats 90kg 15/3

Straight Leg Deads 60kg 15/3

Single Standing Leg curls 25kg 15/3

Standing Calve Raises 110kg 15, 15, 14

[Gym rat]

Tell me about it was hot aswell at my gym and for the gym that I work at it was very hot with the sun comeing through the windows

[Travel Express]

Today was Back/Biceps and what a good training session it was. :grin:

all 15/3

Back

Dead Lift 90kg Up 5kg

BB Row 50kg

Close Grip Pull Downs 65kg

Biceps

DB Incline Curls 15kg

DB Hammer Curls 20kg

BB Reverse curls 30kg

Bring on the weekend, hopefully this AB NORMAL Dunedin weather satys around \:D/

[Travel Express]

Today Chest and Triceps

Chest all 12/3

Bench Press 60kg, 80kg, 90kg Up 2.5kg

DB Decline Press 22.5kg, 30kg Up 2.5kg

DB Incline Flies 20kg, 25kg Up 2.5kg

Triceps

Cable Press Downs 50kg up 5kg

Cable reverse single arm pull downs 25kg up 2.5kg

DB Extensions lying. 17.5kg, 15kg

ABS

100 Crunches

good training the gym was super busy as normal on a monday GRRR why is this??