And unto this...RONIN

[johnnybravo007]

Hang in there Ronin your doing well.

I am feeling your pain at the moment too as i am deiting down with approx 5-6 weeks to go. Quite weird because i will come in at a similar weight as last xmas but less BF% and stronger. I have found that this year i have managed to burn off the fat easier than last year for a couple of reasons (hopefully some may prove to help you).

1. I think due to increasing muscle mass over winter it has definately helped me in regards to the "fat burning" side of things happening now.

2. Last year i went cardio mental with 5-6 days per week (plus lifting for 4 days) with HIT thrown in as well. This year i have taken the "slow cardio" approach (search Bodybuilding.com "slow cardio") and i must say that for me it has worked well so far. You dont get that scale weight loss of 2 kgs per week type craziness but inches and BF seem to drop dramatically. Plus last year the line to overtraining was crossed a few times im sure. Also the biggie for me is i have kept and even increased my strength.

3.Last year my diet was mega low carb for most part with a few higher carb days thrown in. This was ok but i never really tracked what i was doing and having gone too far into Keto for too long i lost heaps of weight and i believe even more muscle. This year i am alot more prepared and are tracking my carbs for the day, keeping protein fairly high and also healthy fats. I am also using the Keto stix and they work a treat. A couple weeks back i helped someone shift and having checked Keto that morning, after checking again that night was enough to put me too far into Keto (which is sometimes all it takes). Not a major as long as you arent in too long. I have also managed to keep more carbs in this year and offset it with cardio.

Anyways below is what my typical training day diet looks like and hopefully it may help. All meals prepard the night before.

6.30

BCAAs

6.45-7.30

Elliptical trainer

7.31

Oats, Whey shake, Glutamine, multi, fish oil, tsp natural peanut butter

10.00

1/4 cup brown rice, chicken

12.00

Cauliflower, grilled Salmon

2.30

Green beans, lean meat pattie (add in 1/4 brown rice on maybe a Leg day)

4.30

1/2 cup brown rice, chicken (pre workout meal)

6.00

Bcaas, N.O,

6.30-7.30

Workout

7.31

Whey shake, CellMass

8.30-9.00

Syntha 6 shake, Glutamine, tps natural peanut butter

9.30-10.00 Bed

[Ronin]

Well I made it through the weekend without being too naughty. I didn't bother with posting eats, due to the fact that there were a few meals, but mostly grazing throughout the carb-up period. Started on carbs at midday on Saturday with a nice big bowl of oats, PP, sultanas and banana. Mince & Pasta for dinner, oats etc for Sunday brekkie, pie & baked potatos for Sunday dinner. The rest of the time I grazed on fruit (nashis & oranges), wholemeal toast (with either PB&honey or avocado, sour cream & cheese). And then on Sunday night I decided I "needed" dessert, so had a big bowl of oats, PP, sultanas and COOKIES'N'CREAM ICE-CREAM :doh:

Came out of it still feeling kinda bloated, so I think next weekend I might cut the carb-up down to 24 hrs. Any suggestions on what part of the weekend would be best? I'm tossing up between all of Sunday vs midday Saturday to midday Sunday.

As mentioned at the start of this journal, weekends are rest days for me.

Anywho, back to the party as of today...

M1 5 Eggs (really had to choke these down, was still full from last night)

M2 PWO Shake

M3 Tuna Melt

M4 Chilli & Lime Mince (with avocado, sour cream & Cheese)

M5 Chilli & Lime Mince (with sour cream & cheese)

M6 Sludge

M7 will be Jelly Fluff

Weighed in at 88kg

Chest & Bis

Warmup row 1000m

BB Bench

10 x 60kg

8 x 60kg

6 x 60kg

10 x 50kg

Inc DB Press

9 x 18kg

6 x 18kg

9 x 16kg

Cable X-Over

3 x 12 x 40lb

Super Set with

Cable X-Under

3 x 12 x 30lb

BB Curl

3 x 10 x 27.5kg

DB Curl

2 x 10x x13kg

12 x 11kg

Cable Curl

12 x 50lb

15 x 50lb

11 x 50lb

X-Trainer

10min, manual, level 9-11, 65-70 rpm

Figured I need to up the cardio, so on top of Cardio Fridays, I'll be adding in some extra cardio after each day's weights. New torturer told me that one day of full-on cardio would be enough, but I feel like I need to do more to really burn off some fat. I don't want to act like I know more than the torturer (after all he has competed in the past), but if I'm eating every day, shouldn't I also be doing cardio more than one day per week? And if so, will an additional 10 min on the Xtrainer be enough?

[Mr_Krabs]

The other thing to keep in mind on the carb ups (other than making sure it doesnt turn into a junk-fest) is make sure you keep the fat intake low. You have to totally shock your body from the high protein/high fat of the weekdays to a total switch to high carb/low fat and protein in the weekend. Reading a few journals on the stronglifts website I think thats where alot have people have gone wrong, theyve been so used to all the yummy cheese and cream etc durring the week that they keep eating these high fat items in the weekend which will totally blow the calorie budget.

Other than that looks like your adapting to it 8) , have you been getting your fat % by skin folds checked regularly? I think this is even more important for you since you are coming off an already strict low cal diet on to this, you wanna keep close track of your body comp changes. The large weekly fri-mon gains are all normal as long as the mon-fri and mon-mon trend is still meeting youre desired goals.

OK lecture over, as you were :grin:

[Ronin]

Thanks Mr_K, it's been over a month since my last lot of measurements etc, intend to get some done soon. I'm definitely noticing some muscle increases, not too sure about BF, that's not so easy to tell with the ole eyeball. I've only been tracking daily bodyweight for the last couple of weeks, but mon - fri is trending downward, as is weight on the same day in consecutive weeks.

M1 5 eggs

M2 PWO

M3 200g roast beef

M4 Chilli & Lime Mince w avocado, cheese & sour cream

M5 Jelly Fluff

Bit light on fuel today, life got in the way :oops:

Weighed in at 87.3kg

Back & Tris

Warmup row 1000m

Machine Pull

12 x 40kg

11 x 40kg

12 x 40kg

11 x 40kg

Lat Pulldown

8 x 135lb

2 x 10 x 120lb

Seated Row

3 x 12 x 120

Hyper Flyes

with 5kg DBs

22, 20, 15

Tri Pressdown

3 x 12 x 60lb

11 x 60lb

Single-arm Cable Pull

3 x 12 x 30lb

Kickbacks

3 x 12 x 8kg

Training was a bit rushed today, just one of those days where life says "f*ck ya". So didn't get in the extra cardio that I was planning on, and don't think I really gave some of the sets my all. Not impressed with myself over that. But, Legsday tomorrow, HOOO-AH.

[Ronin]

Another crap day today, mainly cos the morning turned to poos, and I didn't get to eat. Between brekkie and workout was 5 hours of fasting, so by the time I got to the gym I was pretty much running on empty. And on Legsday no less :x

M1 5 eggs

M2 PWO shake (soooooo hungry by now)

M3 200g roast beef, 100g cheese

M4 Chilli & Lime mince with avocado, cheese, sour cream & jalapenos

M5 Sludge

M6 Sludge

Weighed in at 87.0kg

Legs

Warmup row 1000m

Leg Press

12 x 160kg

2 x 12 x 200kg

Hack Squat

10 x 80kg

10 x 90kg

9 x 90kg

Leg Extensions

3 x 12 x 120lb

Superset with

Leg Curls

2 x 12 x 100lb

9 x 100lb

Walking DB Lunges

each set = 8 per leg

1 x 11kg

1 x 16kg

Totally blowing arse by this stage, could barely stand, let alone do another set of lunges, sooo

Standing Calf Raise

3 x 10 x 390lb

Seated Calf Raise

15 x 60lb

12 x 60lb

14 x 45lb

Stair 50s

45/20/20

Nothing left for abs or cardio. All I could think of was fuelling the beast, so staggered off to find some dead cow.

[Mr_Krabs]

Dam thats a pretty big leg train considering you were running on empty well done :clap:

[Ronin]

Thanks Mr_K, quads are a little tight today, but nothing in the hams and calves dammit.

Back to the routine of hitting the gym straight after de-kidding this morning, so was a bit more into it this time.

M1 5 eggs

M2 PWO shake (forgot shaker, so was more like PWO mouthfulls of powder semi-washed-down with water. NOT recomended :shock: )

M3 200g roast beef, 100g cheese

M4 Half a chicken

M5 Sludge

M6 Jelly fluff

Weighed in at 88.1kg

Shoulders & Traps

Warmup row 1000m

DB Press

12 x 13kg

12 x 16kg

8 x 16kg

6 x 16kg

Upright Row

2 x 12 x 37.5kg

10 x 37.5kg

Lateral Raise

2 x 11 x 11kg

9 x 11kg

Front Raise

3 x 12 x 11kg

Machine Shrugs

15 x 210lb

15 x 225lb

15 x 240lb

DB Shrugs

3 x 15 x 26kg

SB Crunch

3 x 20

Roller

10 reps (left, middle, right)

X-Trainer

10min, manual, level 9-11, 65-70 rpm

Really disappointed with the shrugs. I know my traps can take more, but I'm failing on grip strength. Happens with a few exercises, that I fail on grip or forearms before the muscle being targeted fails. I'm thinking I might have to get some straps, specifically for things like the shrugs, not just to use on every exercise. As a rule, I'd rather rely on building grip/forearm strength, but it could take ages for me to be able to hold a heavy enough DB for an effective shrug. Any tips out there on cheapest site for straps? I assume any "real" shop is gonna be more expensive than online.

Even though I was feeling better going into the gym today, by early afternoon, all I wanted to do was curl up for a nana nap :doh:

[roadie]

try bb shrugs rather than the machine and dbs...i prefer palms forward but whatevers comfortable....i find dumbbells try to roll against my legs making it difficult to hold them

your not doing any rear delt exercises.....

and just imo you should be focusing on shoulders dont panic about your traps. swap between db and bb press every other week

gl!

[Ronin]

Hey Roadie, thanks for your input, much appreciated. I don't find that I have a problem with the DBs rolling up my legs, and am not sure that switching to a BB would help in this situation as the problem is that I seem to need more weight than my grip can take, in order to work the traps. I'm doing 240 lb on the machine, so that equates to a 108kg BB, which I doubt I'll have much more luck hanging onto :oops:

Yes, I had noticed a lack of rear delt work, the initial plan set up by the torturer didn't include front work either, so I added in front raises. Suggestions for optimum rear delt exercise? In the past, I've done a sort of "rear fly" on a 45 degree bench (I'm sure there's an actual name for it, but I don't know it.)

Re traps vs shoulders, DB press vs BB press, thank you again for your suggestions. I have another 3 weeks to run on this program, before gettig together with the torturer to come up with a new one. As with the above points, I will bring this one up with him, and work something into the routine. Cheers again, as always, any input and assistance is much appreciated.

M1 5 eggs, 2 sausages

M2 PWO shake

M3 Mixed Grill, with extra salad in lieu of chips

M4 200g roast beef, 100g cheese

M5 300g mince w Chilli'n' Lime

M6 Sludge

M7 Jelly Fluff

Weighed in at 88.1 kg

Cardio

Cycle Warmup 10min lvl 6

Xtrainer Fat Burn program 15min, 148cal

Xtrainer Manual, 10min lvl 9, ~70 rpm, 181cal

Rower 2 x 400m sprints, 1min recovery

Cycle Warmdown 5min, lvl 5

Decided to try the "Fat Burn" program on the X-trainer, cos it sounded promising. After all, that's why I'm doing cardio, right. Not likely to do that again. Pretty sure the only reason I broke a sweat is cos it was so bloody hot today. And I was getting a bit pissed off with the bloody machine constantly telling me to slow down to resume target heart rate. Why not a message flashing up on the screen like "work harder you fat bastard, you're not sweating enough". That I could understand. I really just didn't feel like I was working, and at the end of 15 minutes I'd burned a grand total of 148 calories according to the infernal machine (ok, I get that it's only a guestimate at best).

So I decided to give myself another go on it, forget about fan-dangled programmes and just work up a sweat. After 10 minutes, I'd burned off 181 cal. So in future, I will just be climbing aboard and going hard. f*ck the programs, just sweat.

[Optimass]

you wont produce enough ketones until you fully remove all sugar(glucose) from you diet --- will take between 3 and 9 days for most people. You need to be on a high protein / low to high fat / no carb diet to hit ketosis.

Sounds like you are mixing a few plans together ... anabolic doesn't look like what you are posting - do you have a copy of the actual plan and trouble shooting guide? PM me you email ...

[Ronin]

Cheers O. BTW will ALA actually do anything to push the ole bod into keto faster, or is that a bit more jiggery-pokery?

Anyho...

Had another crack at the 36 hr carb-up after all, but made an effort to clean it up a bit this time. I did quite well on it, apart from having cheese on top of Saturday night's Spag Bol :oops: . The rest of the weekend was oats, wholemeal toast (w vegemite, and the odd bit of PB), pasta, fruit (nanas, oranges & nashis).

Today

M1 5 eggs & 100g roast beef

M2 PWO Shake

M3 185g tuna

M4 200g roast beef, 100g cheese

M5 Chilli & Lime mince, w avocado, jalapenos, sour cream & cheese

M6 Sludge

M7 Jelly Fluff

Weighed in at 88.3kg

Chest & Bis

Warmup row 1000m

Bench Press

10 x 60kg

9 x 60kg

6 x 60kg :x

11 x 50kg

Inc DB Press

9 x 18kg

6 x 18kg

7 x 16kg

Cable X-overs

2 x 12 x 50lb

12 x 40lb

Super-set with

Cable X-unders

3 x 12 x 30lb

BB Curls

2 x 12 x 27.5kg

10 x 27.5kg

DB Curls

10 x 13kg

2 x 12 x 11kg

Cable Curls

15 x 50lb

11 x 50lb

12 x 50lb

Once again, forearms were screaming after the DB curls. Really wish they would just hurry up and catch up lol.

[HumanPerformance]

Hi Ronin,what is jelly fluff? and sludge? .............yes ALA will help you get into ketosis again after your carb up on the weekend (normally about 12hrs sooner). Pro bodybuilders will just inject insulin to push them in faster, this will get them in ketosis in 24hrs or so.

As optimass says (listen exactly to what he says,he has put more people through ketosis diets than you can imagine) make sure you dont have carbs in your diet e.g sausages quite often have more carbs than protien if you read the food content on them.

[Ronin]

Cheers HP, I'm looking forward to reading up on Optimass' information (and of course, applying it). Any suggestions on best sources of ALA? I had a look at the Purebulk website, and was thinking of just ordering some from them (I assume it's not on a restricted list). Think I'll skip on the insulin injections for now lol.

As for sludge, it's basically a mixture of peanut butter and protein powder, the recipe's on here somewhere. I believe some people add frozen berries to the mix.

jelly fluff...can't remember where I heard about this but... make up a packet of WW jelly (I find either raspbarry or blackberry works best). Once set, add a tub of cottage cheese and 2 serves of PP. Mix thoroughly and set in fridge. I find it makes up enough for 2 serves, and makes a nice light way of getting in a pre-bed dose of protein. And apparently cottage cheese is cassein protein, so slow release?

[HumanPerformance]

Oh ok, another one you can do on a keto diet is WW jelly with fresh cream whipped in. Or I used to do fresh crem whipped up with a couple of scoops of protien powder mixed, knid of like a chocolate moose if you use choc protein powder... most health food shops will sell ALA you dont have get it over the net,its nothing special thats hard to get hold of or anything.

Yes your right about the cottage cheese being a slow release protien,perfect for beore bed.

[Ronin]

Wee bit of soreness in the outer pec region today, yay, haven't felt that for a while. Hopefully that means I worked a bit harder yesterday :pfft:

I was thinking that now I'm doing this journal thing, I might as well jump on the personal best bandwagon too. But I'm not sure where the line is... should I base it on number of reps, weight, or a combination of the two? I mean, if I normally aim for 10-12 reps of a particular exercise, but manage to squeeze out 4 at the highest weight I've tried, is that a PB? Or does it only count if I complete the set? Or maybe I get 3 full sets at a particular weight, whereas in the past I've only managed 2.5 sets and failed? Is there an actual rule, or does everyone just make it up as they go along?

On with the show...

M1 5 eggs

M2 PWO Shake

M3 Chilli tuna melt

M4 100g roast beef, 100g ham

M5 Chilli & Lime mince w avocado, jalapenos, sour cream & cheese

M6 Sludge

M7 Jelly Fluff

Weighed in at 88.7kg

Back & Tris

Warmup 1000m row

Machine Pull

4 x 12 x 40kg

Lat Pulldown

10 x 135lb

8 x 135lb

9 x 135lb

Seated Row

3 x 12 x 135

Hyper Flies

With 6kg DBs

20,15,15

Tri Pressdowns

2 x 12 x 70lb

10 x 70lb

7 x 70lb

Single Arm Cable Pull

3 x 10 x 40lb

Kickbacks

3 x 12 x 11kg

X-trainer, Manual, lvl 9-10, 10min, 165cal

Tomorrow's Legsday, yee-ha

[Mr_Krabs]

How many calories are eating per day at the moment?

(Im sure I could work it out but easier just to ask :pfft: )

[Optimass]

just use pure Gelatin with WPC or WPI. Gelatin is over90% protein - no carbs. will do the same thing and it kind of comes out like a bland instant pudding. best of all it has "no fat" - so great as an all around desert option. Is high in sodium but as stated - on a keto it pays to have a good qty of water in your daily plan.

http://www.gelatine.org/en/gelatine/overview/127.htm

[Ronin]

Thanks O, I assume you're meaning use gelatin instead of the WW jelly as referred to by HP? Just standard gelatin as you'd find in any supermarket?

Mr_K, see below for a today's breakdown.

M1 5 eggs 315cal

M2 PWO Shake 60cal (only half the usual amount as I ran out of PP)

M3 2 85g cans ChopChop tuna 131cal

M4 200g Roast beef 360cal

M5 400g Mince (Chilli & Lime) 848cal

M6 50g Almonds 321cal

M7 WW Jelly & Whipped cream 825cal

So a grand total for today of 2860cal

The confusing part comes when trying to work out where that fits with my maintenance/excess/deficit numbers. According to the Cunningham method, my training day maintenance should be about 3570cal, according to another method mentioned somewhere on this site, maintenance should be 33cal per kg bw, so 2904 cal. Either way, today was in deficit, but by anything from 44 cal to 710cal. :roll:

Anyway, today on the muppet show, we had...

Weighed in at 88.4kg

Legs

Warmup 1000m row

Leg Press

12 x 200kg

3 x 12 x 220kg PB

Hack Squat

10 x 80kg

2 x 10 x 100kg PB

Leg Extension

3 x 12 x 130lb PB

Super Set with

Leg Curls

10 x 110lb

12 x 100lb

10 x 100lb

Walking DB Lunges

each set = 8 per leg

1 x 11kg

2 x 16kg

Standing Calf Raise

10 x 390lb (full stack)

3 x 10 x (full stack + 10kg) PB

Seated Calf Raise

15 x 60lb

13 x 60lb

12 x 60lb

Stair 50s

50/30/30 PB

One question.... what's considered to be gym ettiquette on puking? Haven't done it yet, but today there were a few moments where I thought I was going to deposit some 2nd hand eggs on the gym floor :shock:

[Optimass]

:nod: .. at any supermarket ...

FYI - have sent file

[Roidzilla]

Hey Ronin, just been catching up your journal, interesting journey! so are you finding that as time goes on, you are hitting the wall carbs-wise post carbup quicker than you were at the start?? (hope that makes sense)

[Ronin]

Hey O, thanks for the info...am slowly digesting it, and will get back to you, probably with a bunch of questions if you don't mind.

Roidz, not entirely sure what you mean there...if you mean hitting the wall as in running out of energy, then no, I can't say I have noticed that. If that's not what you mean, I'll have another crack at answering :oops:

Nice bit of DOMS action going on in the quads today, love that feeling.

M1 5 eggs

M2 1 can of Chop Chop Chicken

M3 100g ham, 200g Roast Beef

M4 400g Mince

M5 50g almonds

M6 WW Jelly & cream

Kinda light on protein intake today. Ran out of PP yesterday, and hadn't allowed enough delivery time for the replacement pack. Courier card waiting for me when I got home this evening though, so I'll be picking it up 1st thing in the am.

Weighed in at 87.9kg

Shoulders & Traps

Warmup row 1000m

DB Press

12 x 13kg

12 x 16kg

8 x 16kg

6 x 16kg

Upright Row

2 x 12 x 37.5kg

11 x 37.5kg

Lateral Raise

2 x 11 x 11kg

9 x 11kg

Front Raise

12 x 11kg

2 x 12 x 13kg PB

Machine Shrugs

15 x 240lb

2 x 15 x 255lb PB

DB Shrugs

15 x 26kg

2 x 15 x 28kg PB

X-trainer, Manual, lvl 9-10, 10min, 173cal

Borrowed some straps for the shrugs, found they didn't really help with the machine shrugs, but made a huuuuge difference on the DBs.

Tomorrow's meant to be cardio day, but I'm heading off to Wanaka for a dirty weekend *brag*. So I will be getting a good cardio session(s), but probably shouldn't post the details here. Although the place we're staying apparently has a gym, so I may be able to squeeze in something postable. Otherwise, normal transmission will resume on Monday.

[Ronin]

Well the weekend was just what was needed. Sun, sex, spa and slumber. What more could I have asked for I even managed to sneak iun a training session at the motel "gym". It was just one of those multi-station home-gym thingys, but better than nothing, especially when followed up with a few laps in the pool and a soak in the spa. Even indulged in a few glasses of Central Otago Pinot, mmmmm.

But as with all holidays, reality eventually comes crashing back in lol. Soooo...

M1 5 eggs, 2 strips streaky bacon nom nom nom

M2 PWO Shake

M3 Tin of Spam Turkey (This took some effort)

M4 200g Roast Beef

M5 400g Mince Chilli & Lime

M6 Sludge

M7 PP Choc Mousse

Weighed in at 89.2kg

Chest & Bis

Warmup 1000m row

Bench Press

10 x 60kg

9 x 60kg

7 x 60kg

6 x 60kg

Inc DB Press

3 x 10 x 18kg PB

Cable X-overs

2 x 10 x 60lb

12 x 50lb

Super-set with

Cable X-unders

12 x 30lb

9 x 40lb

12 x 30lb

BB Curl

10 x 30kg

2 x 12 x 27.5kg

DB Curl

3 x 10 x 13kg PB

Cable Curls

15 x 50lb (e/s)

12 x 50lb

13 x 50lb

X-trainer, Manual, lvl 9-10, 10min, 176cal

Bike, Cooldown, 5 min

[Ronin]

Woke up this morning and felt like absolute arse. No energy, lethargic, and dreading the thought of eating. Managed to force down some scoff, and started to feel a bit better, but just felt a bit "off" all day. Had a few moments of feeling like I was gonna puke at the gym. Not sure where it came from, but it seems to have passed now thank f*ck.

M1 3 eggs, 2 streaky bacon

M2 PWO Shake

M3 85g Chop Chop Tuna

M4 100g Roast Beef, 160g Chop Chop Chook

M5 LOTSA roast Hogget, very fatty

M6 Sludge

M7 PP Choc Mousse

Weighed in at 89.4 kg

Back & Tris

Warmup 1000m row

Machine Pull

2 x 12 x 50kg PB

11 x 50kg

12 x 50kg

Lat Pulldown

12 x 135lb

2 x 10 x 135lb

Seated Row

3 x 12 x 150lb PB

Hyper Flyes

with 6kg DBs

25, 20, 19 PB

Tricep Pressdowns

2 x 12 x 70lb

11 x 70lb

7 x 70lb

Single Arm Cable Pulldowns

3 x 10 x 40lb

Kickbacks

3 x 12 x 11kg

X-trainer, Manual, lvl 9-10, 10min, 160cal

Bike, Cooldown, 5 min, 45cal

Tomorrow's Legsday, best day of the week.

[Ronin]

A bit sore today around the end of the bis & tris closest to the elbow. Also forearms are giving the odd twinge (in a good way) so hopefully that means they'll start catching up soon.

M1 4 eggs, 3 streaky bacon (much better tasting than any other bacon)

M2 PWO Shake

M3 100g Rast Beef

M4 200g Roast Beef, 100g Cheese

M5 300g (cooked weight) Roast Hogget

M6 Sludge

M7 Jelly Fluff

Weighed in at 88.4kg

Legs

Warmup 1000m row

Leg Press

4 x 12 x 240kg PB

Hack Squat

10 x 100kg

8 x 110kg

3 x 110kg (Went too low, hit the bottom, and couldn't get back up :oops: )

10 x 90kg

Leg Extensions

3 x 12 x 130lb

Superset with

Leg Curls

12 x 110lb

6 x 110lb

12 x 100lb

Walking DB Lunges

each set = 8 per leg

3 x 16kg PB

Standing Calf Raise

10 x 390lb+10kg

3 x 10 x 390lb+20kg PB

Seated Calf Raise

2 x 15 x 60lb

13 x 60lb

Stair 50s

50/36/35 PB

Quads are feeling it already tonight, as are the glutes (note, it's never fun having to tell people your arse is sore).

f*ck I must have looked like a right twat on the Hack machine, got through 3 reps and on the fourth just bottomed out too low, couldn't get the damn thing to move at all. Had to roll out from under it, remove 30kg, wedge myself back in and push it back up. Just as well there's no-one else from this forum at my gym (I think) otherwise I might have been making an appearance on the Gym Weirdos thread :pfft:

Booked a session for next Friday with the Torturer, will be working out a new routine, and getting measurements/skinfolds done. So we'll see if it's been worth it. Also hoping to get some progress pics at that time :doh:

[Ronin]

As expected, quads and glutes are rather DOMSy today.

M1 4 eggs, 2 streaky bacon

M2 PWO Shake

M3 200g Shredded chicken

M4 200g Roast beef, 100g Cheese

M5 280g Mince, 80g Cheese

M6 Sludge

M7 Jelly Fluff

Weighed in at 88.1kg

Shoulders & Traps

Warmup row 1000m

DB Press

12 x 16kg

11 x 16kg

7 x 16kg

8 x 16kg

Upright Row

3 x 12 x 37.5kg PB

Lateral Raise

2 x 12 x 11kg

11 x 11kg

Front Raise

3 x 12 x 13kg PB

Machine Shrugs

3 x 15 x 255lb PB

DB Shrugs

15 x 28kg

15 x 31kg

15 x 33kg PB

X-trainer, Manual, lvl 9-10, 15min, 251cal

Bike, Cooldown, 5 min, 56cal