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Leaner and Meaner

Travel Express

By Travel Express
in Workout journals

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Travel Express Member

Travel Express

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Don't be jealous Peachy, everyone has them, you just gotta make them umm grow??

Right today's Session 8)

All reps 12, Sets 3

Bench Press 80kg

Shrugs (on machine) 130kg

Shoulder Press 60kg

BB Bi Cep Curls 30kg (done alot slower than monday)

Tri Cep over head extensions 32.5kg

Meals

Same as Thursday day, except dinner, Quarter chicken with beans, and a protein shake.

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Travel Express Member

Travel Express

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Emmzies I almost bought a banana split today NOM NOM NOM but resisted and went for the cookies and cream milk shake \:D/

Right meals for weekend.

BAD WEEKEND FOODS include...

Saturday

M1-Oats, primo extremo, multi grain bread w/pb

M2-Bumper Bar

M3-Protein Shake

M4-Chicken Chowmein W/Veges

M5-Protein shake

M6-Chicken Wrap (turkish) 600ml Sprite.

Sunday

M1-Oats, Coffee

M2-V, Nut Bar, banana

M3-Pepsi, Chicken Wrap (not Turkish) Chips.

M4-Subway Foot Long (chicken and bacon ranch) Cookies and Cream Milk Shake

Bring on tomorrow, starting a new programme, i really hope it works. :pray:

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emmzies Senior member

emmzies

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Emmzies I almost bought a banana split today NOM NOM NOM but resisted and went for the cookies and cream milk shake \:D/

==

:pfft: Well done, although..... Think how much more satisfying the banana split would've been! :lol:

Sunday

M1-Oats, Coffee

M2-V, Nut Bar, banana

M3-Pepsi, Chicken Wrap (not Turkish) Chips.

M4-Subway Foot Long (chicken and bacon ranch) Cookies and Cream Milk Shake

Well its about as bad as my Sunday's attempt :clap: I feel better now :grin: Thankys!

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Travel Express Member

Travel Express

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Ok so I have changed my routine around. Today's gym session was as listed.

Legs 15Reps, 3Sets for all

Squats 110kg

Quad Ext 50kg

Lying leg curls 50kg

Standing Calve Raises 80kg

Seated Calve Raises 35kg

Leg Press 120kg

Now that was killer, my legs will be feeling it later on uh oh :evil:

Diet for today as follows.

M1-Oats W/milk, MultiGrain Toast W/Peanut butter, Coffee

M2-Tuna 100g, Yoghurt, Primo Extremo, Banana

M3-Tuna, rice, Nut bar

M4-Creamed Rice, Yoghurt, Banana

Snack NUT BAR

M5-Chicken Breast, Green Beans, Protein shake.

M6-Protein shake.

Stay Tuned for tomorrows workout 8)

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Travel Express Member

Travel Express

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Pffft see, you underestimated your leg-workout endurance capacity, well done!

Thanks Emmzies, but your leg workout involves alot more work! :) I don't think i could keep up with that. My Legs are killing me atm.

Today was Chest and Triceps All 12reps and 3sets. unless stated.

Bench Press, 80kg

DB Press 22kg

DB Flys 15kg

Chest Press 65kg (12R/2sets 15R/1set)

Overhead tri ext 32.5kg

Tri Kick back 12.5kg

Tri DipsBody weight

Feeling it a little, but tomorrow I'll be moving at snails pace. but thats alright because I'll be getting paid for it :)

Food for today was as follows...

M1-Oats W/milk, Multi Grain toast W/Peanut butter, Coffee

M2-Primo Extremo, Yoghurt, Tuna, Banana

M3-Tuna Rice, Nut Bar, Bumper Bar

M4-Yoghurt, Creamed Rice, Banana

M5-Protein shake, 350g Steak, Beans

M6-Protein Shake.

Tomorrow is meant to be a rest day, but I'll see what happens.

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emmzies Senior member

emmzies

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My Legs are killing me atm.

Ohh DOMS it's a love/hate relationship :pfft:

HATE/HATE for me right now! :evil:

Thanks Emmzies, but your leg workout involves alot more work! :) I don't think i could keep up with that. My Legs are killing me atm.

Thats the point :grin: come on, you gotta keep it up! I hate bloody chest/tricep exercises just as much, and your hardout at them! Never.Give.Up!

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Travel Express Member

Travel Express

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Ok so today was a rest day No gym or exercises... DOMS kicking in really bad with the calves today.

Diet

M1-Oats W/milk, Multi Grain Toast W/peanut Butter, Coffee

M2-Primo Extremo, Yoghurt, Banana, bumper bar, Moro bar :shock:

M3-Chicken Chow Mien W/Veges

M4-Yoghurt, Creamed Rice, Banana

M5-Protein shake, Nut bar

M6-3 Chicken Drums, Pasta

M7-Protein Shake.

Bring on tomorrow, back to the gym :grin:

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Travel Express Member

Travel Express

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Ok so it was back to the gym today for Back and Biceps.

All for 12Reps and 3sets unless stated.

Wide Grip Pull Downs. 70kg

Body Weight Pull Ups. 10Reps 3Sets

DB Shrugs. 22.5kg (could of done more)

Seated Row (machine) 70kg

DB Curls 17.5kg

DB Concentration Curls 11kg (majorly weak with these)

DB Standing Preacher Curls 12.5kg (weak also)

Ok so with biceps found out I quite weak, give it a month and the numbers should start climbing, Doing the Pull Ups, for some reason today they were really hard. But i just kept trying.

Diet

M1-Oats W/Milk, Multi Grain toast W/Peanut Butter, Coffee

M2-Primo Extremo, Yoghurt, Banana, Mince and Cheese on toast.

M3-Whole Grain Rice, Tuna, Nut bar.

M4-Creamed Rice, Yoghurt, Banana

M5-2 Chicken Drums, Protein Shake.

M6-Chicken Turkish wrap.

M7-Protein shake.

All days so far i have had approx 3L plus of water. Tuesday was a massive 4L for me.

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Travel Express Member

Travel Express

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Training was alot earlier than normal, as i didnt have work.

Shoulders and ABS today.

Shoulders All 12reps and 3sets

BB Seated Behind Neck Press 40kg

BB Military Press (Standing) 30kg

BB Upright Row 35kg

DB Lateral Raise 10kg (OMG so hard when standing)

DB Rear Delt Row 16kg

ABS

Sit ups Feet off the ground (i think its called V Sit ups?) 27

Straight onto normal Sit Ups 70

Grabbed medicine ball 7kg and did another 16

PLANKS Could only do 1 lot of these for 1min, couldn't be bothered doing them anymore :naughty:

Then I hit the bag for 5mins of intense bag work.

Wow so that was my first time ever doing a whole session dedicated to both just shoulders and abs, alot of the the exercises for shoulders i have never done before, i'm looking forward to doing them again.

Meals so Far today

M1-Oats W/milk, Coffee

M2, Peanut butter on Multigrain Bread

M3-3pieces of chicken, Chargrilled chicken bun, 1 redbull, 1 protein shake.

Meals from now on today, who knows what's gong to happen, as I'm going away for the weekend, But i'll do my best to eat something decent... :-s

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Travel Express

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Meals during the weekend...

Friday Night

KFC Zinger burger combo (regular) 3 wicked wings.

Saturday

M1-2 slices bacon, 2 Eggs, 4 mini sausages, Coffee, Protein Shake.

M2-Red Bull, Steak + Onion Sandwich

M3-Pork Dagwood

M4-Cheese Pizza Bread Stuff?? (kinda like pizza?), Nachos

Sunday

M1-Protein Shake, Milk

M2-Burger/RedBull

M3-Chicken Dagwood

M4-Chips, Hotdog, Meat Patty, Vanilla Coke.

Yes shit for food this weekend as i was away, managed to resist the alcohol temptation though \:D/ Back into it at the gym tomorrow can't wait!

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Monday's Training

LEGS All 15Reps 3sets.

Squats 110kg

Quad Raises 50kg

Lying Leg Curls 50kg

Standing Calve Raises 80kg

Seated Calve Raises 35kg

Leg Press 120kg

Food

M1-Oats W/milk, Multi grain Toast With Peanut Butter, Coffee

M2-Primo Extremo, Yoghurt, Banana, Tuna

M3-Tuna, Whole Grain Rice, Nut Bar

M4-Creamed Rice, Yoghurt, Banana

M5-400g Chicken, Green Beans, Protein Shake.

M6-Trumpet Ice Cream.

M7-Protein Shake.

Meals are so "exciting" pretty much the same stuff everyday... Yet I don't get too bored of eating the same foods.

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bar-belle Veteran member

bar-belle

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Meals during the weekend...

Friday Night

KFC Zinger burger combo (regular) 3 wicked wings.

Saturday

M1-2 slices bacon, 2 Eggs, 4 mini sausages, Coffee, Protein Shake.

M2-Red Bull, Steak + Onion Sandwich

M3-Pork Dagwood

M4-Cheese Pizza Bread Stuff?? (kinda like pizza?), Nachos

Sunday

M1-Protein Shake, Milk

M2-Burger/RedBull

M3-Chicken Dagwood

M4-Chips, Hotdog, Meat Patty, Vanilla Coke.

Ohh sinful food :twisted: ...but I bet it tasted sooo good at the time:nod:

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Chest and Tri's today.

Chest All 3Sets 12Reps

Bench Press 80kg

DB Press (incline) 22.5kg

DB Flys 15kg

Chest Press 65kg

Triceps All 3sets 12reps

Overhead Tri Extensions 32.5kg

Tri Kick Back 12.5kg

Tri Dips BW

Really feeling it after today's session, looking forward to the DOMS :lol:

Food

M1-Oats W/milk, MultiGrain toast W/PB, Coffee

M2-Primo Extremo, Yoghurt, Chicken wrap W/Salad

M3-WholeGrain Rice, Tuna, Nutbar

M4-Creamed Rice, Yoghurt, Chicken wrap W/salad

M5-Yoghurt

M6-Protein shake, Shepherds Pie, Green Beans

M7-Protein shake.

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emmzies Senior member

emmzies

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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:

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