work out journal

[tama_toa]

today i done back and core strengthening

5 minutes on cross trainer

behind neck pulldowns

warm up 36kg x 20

3x12 54kg 2-4 momentum 2 down 4 up 30 second break between sets

cable rows

3x12 54kg 2-4 momentum 2 in 4 out 30 second break between sets

front pulldowns

3x12 54kg 2-4 momentum 2 down 4 up 30 second break between sets

incline rear lateral raises

3x12 10kg 2-4 momentum 2 back 4 down 30 second break between sets

one arm seated cable rows

3x12 24kg each arm 2-4 momentum 2 in 4 out 30 second break between sets

seated high wide grip cable rows for the top part of back as an all rounder for the last two exercises performed earlier. This exercise i executed just now (includes positively the top part of lat plus the out lat, traps and rear delts and negatively the top front of chest and a little lower, anterior delts, fore arm muscles plus the saratus)

3x12 54kg 2-4 momentum 2 back 4 out 30 second break between sets

core strengthening

4x 60second sets 30 second breaks

cool down

stretching for as long as it takes i haven't actually timed my stretching sorry...

drinking water through out workout as needed

had teaspoon full of 100% pure universal micronized creatine monohydrate 10 minutes before workout <-- its a new one im taking from a friend

30 minutes later.....

apple

banana

2 toast with organic peanut butter and a layer of sliced bananas

1 toast with steak stew juice and slice of butter

drinking water with food

for tea

was a late one tonight, bout five minutes ago,

two toast with a slice of butter on each with half an avocado spread on the 2, 2 slices of tomatoes on each one

glass of milk with 2 table spoons of milo

1 banana

11.40pm

now i'm of to bed laterz 8)

[SoaringSwine]

What are ya training for Tama?

[tama_toa]

i'm training to be a body builder.... at the moment of i've stepped away from the whole size thing, my plans for the next three months is to just strip down and bring out this ten pack for summer , i want that body that that guy has got at the top of this page in the middle next to the nzbodybuilding logo.... i know i wont look exactly like him but thats the definition i'm looking for to achieve..... 8)

which supplements would you recomend for me to use for this ?

at the moment i'm taking universal micronized creatine (100% pure creatine monohydrate) and thats it. if there is anything else you can help me out with let me know that would be great .....

[tama_toa]

i'm training to be a body builder.... at the moment of i've stepped away from the whole size thing, my plans for the next three months is to just strip down and bring out this ten pack for summer , i want that body that that guy has got at the top of this page in the middle next to the nzbodybuilding logo.... i know i wont look exactly like him but thats the definition i'm looking for to achieve..... 8)

which supplements would you recomend for me to use for this ?

at the moment i'm taking universal micronized creatine (100% pure creatine monohydrate) and thats it. if there is anything else you can help me out with let me know that would be great .....

ps i am bulding muscle to. so i haven't fully stepped away from that side of the work out but just wanna bring this six pack out for summer,..... if you got any tips thankz.......

[rose]

Best supplements are food and squats. Arse to the grass 8)

Good luck

[Old Bull]

Whats happening Bro?