And unto this...RONIN

[Ronin]

91.95kg

In

- 100g Rolled Oats, 30g PP

- 3 Rice cakes, 200g spicy deli pork

- 200g Chicken breast, 500g pumpkin, 100g brocolli

- 2 slices wheatmeal toast with avocado, 2 with PB

- frozen protein yoghurt

Out

Row 1000m

Leg Press

15 x 80kg

12 x 200kg

5 x 12 x 300kg

Superset

Leg Press

5 x 12 x 240kg

Toe Press

5 x 12 x 240kg

Superset

Single Leg Press

3 x 12 x 120kg

Single Leg Toe Press

3 x 12 x 120kg

Superset

Lunge (per leg, with dumbells)

3 x 12 x 21kg

Leg Extension

3 x 10 x 100lb

Bike 15min

Nice workout, lunges damn near kicked my ass :grin: . Haven't done them for ages, but if the lower back holds out ok after them, I'll look to re-introduce some squats next week.

[Ronin]

91.85kg

In

- 100g Rolled Oats, 30g PP

- 5 eggs, 200g spicy deli ham

- 200g Chicken breast, 400g pumpkin, 100g brocolli

- 2 slices wheatmeal toast with PB

- frozen protein yoghurt

2461cal, 258P, 187C, 74F

Out

Row 1000m

Superset

BTN Press

3 x 12 x 40kg

Lat Raise

3 x 12 x 13kg

BTN Press

3 x 12 x 40kg

Hang Clean & Press

5 x 12 x 35kg

Superset

Reverse Pec Deck

3 x 12 x 50lb

Cross-body Raise

3 x 12 x 30lb

Tri-set

Front Raise

3 x 12 x 13kg

Lat Raise

3 x 12 x 13kg

Bent Over Raise

3 x 12 x 13kg

Bike 15min

Bit of a slow training day today, got stuck talking between sets a bit too much.

[Ronin]

91.1kg

In

- 100g Rolled Oats, 30g PP

- 2 rice thins, 300g deli chicken

- Saussages, chips & eggs (cheat meal)

- 2 hot cross buns (cheat meal)

- frozen protein yoghurt

Out

Row 1000m

Superset

Skulls

3 x 12 x 30kg

CGBP

3 x 12 x 30kg

Superset

Lying Cable Extensions

12 x 130lb

12 x 130lb (+2 forced reps)

10 x 130lb

Bench Dips

3 x 20 x BW

Hammers

5 x 12 x 16kg

Superset

Drag Curls

3 x 10 x 32.5kg

Reverse Cable Curls

3 x 12 x 60lb

Double Bicep Curls

12 x 40lb/side

12 x 50lb/side

3 x 12 x 60lb/side

Superset

Tricep Pd

3 x 12 x 80lb

Reverse Tricep Pd

3 x 12 x 60lb

Bike 15min

Good session, nicely pumped. Fucked up last night, got distracted and didn't have the final feed, so yesterday's intake was actually a bit lower than recorded...probably responsible for the overnight drop.

[Ronin]

91.95kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 2 slices wheatmeal toast with avocado

- 4 rice thins with 185g tuna

- 200g Chicken breast, 350g pumpkin, 130g brocolli

- 2 slices wheatmeal toast with PB

- frozen protein yoghurt

2454cal, 234P, 239C, 61F

Out

Row 1000m

Lying Leg Curl

5 x 12 x 100lb

SLDL

2 x 12 x 50kg

12 x 60kg

2 x 10 x 60kg

Superset

Calf Raise

5 x 10 x 390lb

Seated Calf Rsise

5 x 30 x 30lb

Superset

Swiss Ball Ham Curl

3 x 20 x BW

Standing Leg Curl

3 x 10 x 18kg

Bike 20min

First time I've ever done SLDLs, like the feeling of them, but lower back was flaring up by the end. Will see what the day-after effects are like before making a decision on them. Wasn't planning to do any calves today, but was asked to superset alongside another guy on the team...how can ya say no to that :grin:

[Ronin]

91.95kg (down 0.7 for the week)

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 2 slices wheatmeal toast with avocado

- 4 rice thins with 185g tuna

- 200g Chicken breast, 300g kumera, 100g brocolli

- frozen protein yoghurt

2333cal, 223P, 246C, 50F

Out

Row 1000m

Inc Fly

10 x 13kg WU

3 x 10 x 18kg

3 x 12 x 16kg

DB Press

12, 11, 11 x 23kg

10, 10, 11 x 21kg

Tri-set

X-over

3 x 12 x 40lb

Iron Cross

3 x 12 x 40lb

Pec Deck

3 x 12 x 50lb

Bike 15 min

Managed to get in yesterday as well, for 40min cardio, then 2hrs posing.

Pretty happy with the scales after the first week, considering that I haven't made too much of a change, just easing into it. Looking or the weight loss to increase from now though. Will look at a few different strategies as time progresses.

[Ronin]

91.5kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 5eggs

- 2 slices wheatmeal toast with 185g tuna

- 200g Chicken breast, 200g pumpkin, 250g kumera, 120g brocolli

- frozen protein yoghurt

2318cal, 250P, 228C, 45F

Out

Row 1000m

T-Bars (CG)

3 x 10 x 60kg

Superset

T-Bars (WG)

12 x 40kg

2 x 12 x 50kg

BTN Pd

3 x 12 x 90lb

T-Bars (WG)

2 x 12 x 60kg

Lat Pd (NG)

3 x 12 x 120lb

Seated Row

3 x 12 x 120lb

Straight-arm Pd

12 x 50lb

2 x 12 x 60lb

Inc DB Row

3 x 12 x 21kg

Bike 15min

[Ronin]

90.5kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins, 185g tuna

- 2 slices wheatmeal toast with 2 eggs

- 230g Red cod, 325g pumpkin, 100g brocolli

- frozen protein yoghurt

2016cal, 223P, 215C, 29F

Out

Row 1000m

Front Squat

10 x bar WU

3 x 10 x 40kg

Leg Press

15 x 120kg

2 x 15 x 200kg

3 x 12 x 320kg

2 x 12 x 400kg

8 x 400kg (thank f*ck for safety pins :grin: )

5 x 12 x 240kg

Leg Ext

12 x 100lb

5 x 12 x 110lb

5 x 12 x 90lb

Bike 20min

Eased back into squats, just taking it light for now.

Leg press was coming along fine, number 8 went up fine then number 9 came down and didn't want to stop. By the time I'd unloaded enough plates to get back under it and move it, I really couldn't be arsed loading it back up again to complete the set. Plus, I think I pulled something in my groin (and not in a good way :pfft: ), so had to ditch the lunges I'd been planning on doing.

[mike27]

rape that leg press!

awesome! :twisted:

[Ronin]

rape that leg press!

awesome! :twisted:

Cheers dude. Should probably point out though, that I only use about 3/4 ROM for leg press because

a) past that my spine starts to curve up off the pad, leading to lower back trouble, and transferring the focus more onto my hams, whereas I'm trying to keep it on quads here, and

b) by the time I'm hitting 400kg, my tummy starts getting in the way of my knees, as I really start belly-breathing Might have to try a belt :roll:

[Ronin]

90.2kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 5 eggs, 100g salami, 2 slices wheatmeal toast

- frozen protein yoghurt

1868cal, 163P, 187C, 53F

+ whatever I'm given for dinner =P~

Out

Row 1000m

Superset

BTN Press

3 x 12 x 4okg

Lat Raise

3 x 12 x 13kg

BTN Press

3 x 12 x 40kg

Hang Clean & Pres

3 x 12 x 35kg

Front Raise

3 x 12 x 16kg

Lat Raise

3 x 12 x 16kg

Seated Bent-over Raise

3 x 12 x 13kg

CR Shrug

5 x 12 x 390lb

1-Arm Power Press

3 x 10 x 50lb

Superset

Face Pulls

3 x 12 x 100lb

X-body Raise

3 x 12 x 30lb

Bike 20min

I'm actually getting dinner made for me tonight, a truly momentous occasion. So I have no idea what it's gonna be, or thusly what it's gonna do to my numbers. Although apparently it's going to involve chicken in Nandos sauce =P~ =P~ If it looks like it'll be too "unclean" I'll just make tonight "cheat night" instead of tomorrow

The last couple of days I've found to be quite a struggle energy-wise, more so than I have when dieting in the past. Maybe that just means that I'm doing it more effectively this time lol. Generally I like a lot of supersets and tri-sets for shoulders, but today I was just too fucked to do them, so had to resort to individual exercises. And I'm really starting to wonder if Hang C&Ps should be declared a "non-dieting" exercise, couldn't face sets 4&5 today :oops:

[Ronin]

89.7kg (first time back below 90 for a while )

In

- Whey shake

- 100g oats, 30g PP

- Moro Gold :oops:

- 200g shredded chicken

- 3 sausages, 1 pack Pasta'n'Sauce (cheat)

- Frozen Protein Yoghurt

Out

Row 1000m

Superset

Skulls

3 x 12 x 30kg

CGBP

3 x 12 x 30kg

Hammers

5 x 12 x 16kg

Superset

Drags

3 x 10 x 32.5kg

Rev Cable Curl

3 x 12 x 60lb

Rev Cable Curl

12 x 70lb

3 x 12 x 80lb

Lying Cable Tri Extension

12 x 100lb

5 x 12 x 130lb

Dbl Bicep Curl

12 x 50lb

4 x 12 x 60lb

Superset

Tri Pd

3 x 12 x 80lb

Rev Tri Pd

3 x 12 x 60lb

Bike 20min

[Ronin]

90.2kg (down 1.75 for the week)

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins with 185g tuna

- 200g Pork mince, 100g onion, 170g pumpkin, 160g kumera, 100g brocolli, in a stew, with 3 slices bread

- frozen protein yoghurt

2120cal, 205P, 241C, 35F

Out

Row 1000m

Inc Fly

10 x 13kg WU

3 x 12 x 18kg

3 x 12 x 16kg

Triset

X-Over

3 x 12 x 40lb

Iron X

3 x 12 x 40lb

Pecdeck

2 x 12 x 60lb

12 x 50lb

DB Press

10, 11, 10 x 23kg

10, 9, 8 x 21kg

Superset

Rev Tri Pd (right arm)

3 x 12 x 40lb

Tri Pd (right arm)

3 x 12 x 40lb

Bike 20min

Still finding that press doesn't seem to do shit for my chest, even with pre-exhausting with flies etc. Maybe I just need to do more work on the pre-exhaust?

A very noticeable difference between left & right tris, so I'm hoping to address that by doing a bit of extra work on the right. Any suggestions on how to do this more effectively?

Meanwhile, I'm pretty chuffed with this week's weight loss \:D/

[Ronin]

89.95kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins with 200g deli beef

- 1 slice toast w PB

- 270g Red Cod, 100g onion, 370g pumpkin, 60g brocolli

- frozen protein yoghurt

2255cal, 232P, 216C, 52F

Out

Row 1000m

T-Bar (CG)

3 x 10 x 60kg

Superset

T-Bar (WG)

3 x 12 x 60kg

NGPD

3 x 12 x 90lb

Superset

T-Bar (WG)

3 x 20 x 40kg

T-Bar (CG)

3 x 20 x 40kg

GMs

3 x 10 x 60kg

Seated Row

3 x 12 x 120lb

Single Arm Pd

3 x 12 x 60lb

Bike 20min

[morattigirl]

Haven't caught up for a wee while but things are trucking along in here nicely :nod: Good work on the weight loss too :clap:

[Ronin]

Cheers Jess, thanks for stopping by :grin:

[Ronin]

89.7kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 2 ham & egg sammies

- 200g Tit, 160g kumera

- frozen protein yoghurt

1957cal, 195P, 236C, 25F

Out

Row 1000m

Squat

3 x 12 x 60kg

Front Squat

3 x 12 x 40kg

Leg Press

3 x 15 x 200kg

3 x 12 x 320kg

3 x 12 x 400kg

3 x 12 x 420kg PB

5 x 12 x 240kg

Bike 15min

First time in ages doing squats, so just easing into it, testing the back. Lower back felt a bit tight but not too bad. Started loading up another couple of plates, but decided to stick to my plan and not push too quickly. I'll see how it feels tomorrow, and if all systems are go, I'll push it up next week, and maybe even re-introduce deads.

Pretty happy to hit a PB while dieting. Quads cramped real bad when I stood up a few minutes ago, so I musta smashed them just right today :pfft:

[Ronin]

88.95kg

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins, 185g tuna

- PB on toast x 2

- 200g Mince, 160g Brown Rice, 100g Cauli, 100g onion

- frozen protein yoghurt

2284cal, 195P, 236C, 43F

Out

Row 1000m

Superset

BTN Press

3 x 12 x 40kg

Lat Raise

3 x 12 x 13kg

Superset

BTN Press

3 x 12 x 45kg

Bent over Raise

3 x 12 x 11kg

Hang Clean & Press

3 x 12 x 35kg

Front Raise

3 x 12 x 16kg

Superset

Lat Raise

3 x 12 x 13kg

Seated BO Raise

3 x 12 x 11kg

Face Pulls

12 x 100lb

12 x 120lb

12 x 110lb

BB Shrug

12 x 100kg

2 x 12 x 140kg

Bike 15min

Feeling pretty good today, great sleep last night might have had something to do with it.

Face pulls were pissing me off though. 100 was too light, but 120 was damn near pulling me off my feet. Could do the pulls ok, but it was a struggle not to be over-balanced.

[Ronin]

106 sleeps

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins, 185g tuna

- 3 eggs, on toast x 2

- 200g Mince, 220g kumera, 60g Brocolli, 50g Cauli, 160g onion, 3 dinner rolls

- frozen protein yoghurt

2451cal, 220P, 286C, 48F

and I'm thinking a some corn chips might make a nice cheat snack later :nod:

Out

Row 1000m

Hammers

5 x 12 x 16kg

Superset

BB Curl

5 x 12 x 32.5kg

Reverse Cable Curl

5 x 12 x 70lb

Reverse Cable Curl

12 x 80lb

4 x 12 x 90lb

Superset

Skulls

3 x 12 x 30kg

CGBP

3 x 12 x 30kg

Lying cable Extension

5 x 12 x 130lb

Dbl Bicep Curl

5 x 12 x 50lb

Superset

Tri Pd

3 x 12 x 80lb

Rev Tri Pd

3 x 12 x 60lb

Bike 20min

Strength was down a bit today, but still managed to burn the ole twigs out pretty well. Day off tomorrow I think, then hit Hammies on Sunday before posing practice. Well, maybe a bit of light cardio tomorrow in the form of some hill-walking.

Weigh-ins will be Monday mornings from now on, rather than daily.

[Ronin]

103 sleeps

88.9kg (down 1.3 for the week, 3.75 overall)

In

- Whey shake

- 100g Rolled Oats, 30g PP

- 4 rice thins, 185g tuna

- PB on toast x 2

- 200g Tit, 250g kumera, 100g Cauli, 100g onion

- frozen protein yoghurt

2213cal, 225P, 252C, 33F

Out

Row 1000m

Inc Fly

12 x 13kg WU

3 x 12 x 18kg

3 x 12 x 16kg

3 x 12 x 13kg

Superset

X-Under

3 x 12 x 40lb

X-Over

3 x 12 x 40lb

Superset

Iron X

3 x 12 x 50lb

Pec Deck

3 x 12 x 50lb

Flat Cable Fly

2 x 12 x 30lb

3 x 12 x 20lb

Bike 20min

Wanted to try a chest day that didn't involve any pressing, just for something different, since I usually end up burning out tris and not really feeling it in my chest. Hadn't actually planned it, the idea just came to me halfway through the workout, so it probably could've been structured better. Oh well, maybe next time. So far, it's feeling like it may have worked quite well, so I might try it again next week, but better

Not to blow my own trumpet, but I'm pretty stoked at the way the weight's coming off. I think it's predominantly fat, feels like it anyway.

[Ronin]

102 sleeps

In

- Whey shake

- 8 eggs

- 200g chicken (mix of breast & thigh)

- 300g Mince, 100g Broccoli, 20g PB

- 4 eggs

1860cal, 219P, 10C, 105F

Out

Row 1000m

Deadlift

10 x 60kg

4 x 10 x 80kg

T-Bar (CG)

3 x 12 x 60kg

Superset

T-Bar (WG)

3 x 12 x 60kg

Neutral Grip PD

3 x 12 x 90lb

Superset

T-Bar (WG)

3 x 20 x 30kg

T-Bar (CG)

3 x 20 x 30kg

Superset

Stiff-arm Pd

3 x 12 x 60lb

Face Pulls

3 x 12 x 80lb

Seated Row

12, 10, 10 x 120lb

Bike 20mins

Nice to get back to deads for the first time in ages. Took it reeaallly easy to start with, but still felt something go a bit "funny" in the lower back department on the last couple of reps. Will see how I feel tomorrow, and hopefully push the squats up a bit from last week.

No straps today so forearms were cramping something fierce by the end, the last sets of rows I physically couldn't hold the handles any longer.

[Ronin]

101 sleeps

In

- Whey shake

- 8 eggs

- 200g deli beef

- 300g Mince, 100g Caulli, 20g PB

- 50g PB, 250 CC, 30g PP...frozen

2359cal, 251P, 49C, 130F

Out

Row 1000m

Leg Press

12 x 200kg

3 x 12 x 320kg

3 x 12 x 360kg

3 x 12 x 400kg

3 x 12 x 280kg

3 x 15 x 240kg

Leg Extension

5 x 12 x 110lb

3 x 12 x 100lb

Superset

Seated Calf Raise

20, 19, 20 x 60lb

Calf Raise

3 x 12 x 390lb

Bike 15min

Both racks were in use upon arrival, so I figured I'd do some leg press while I waited. But then I kinda got into it, and when a rack was freed up a few minutes later I chose to stay where I was. Really just found the groove there today and everything felt right. Although I had reason to question the sanity of that decision later in the day as I was climbing the 3rd fucking hill

[Ronin]

100 sleeps

In

- Whey shake

- 6 eggs

- 150g deli beef

- 300g Mince, 100g Brocolli, 20g PB

- 70g PB, 250 CC, 30g PP...frozen

2346cal, 245P, 36C, 135F

Out

Row 1000m

Superset

BTN Press

3 x 12 x 40kg

Bent over Raise

3 x 12 x 13kg

Superset

BTN Press

2 x 12 x 45kg

10 x 45kg

Lat Raise

3 x 12 x 13kg

Upright Row

12 x 35kg

4 x 12 x 40kg

DB Press

12 x 16kg

11 x 16kg

9 x 16kg

Dropset

12 x 16kg/6 x 13kg/5 x 11kg/9 x 8kg

Front Raise

2 x 12 x 18kg

12 x 16kg

Superset

Lat Raise

3 x 12 x 13kg

Cable Lat Raise

3 x 12 x 20lb

Superset

Bent over Raise

3 x 12 x 13kg

Face Pulls (seated)

12 x 120lb

12 x 110lb

12 x 100lb

Bike 20min

Outer quads are pretty DOMSy today. Good times :grin:

On reduced cals and carbs, hang clean & press was just a bit too cardio-ey so swapped them out for upright rows and DB presses. Apparently a change is as good as a holiday. Whover the f*ck said that needs a punch in the cock.

Still struggling with face pulls. I like them, no doubt about that, I can feel them hitting the rear delts and upper back. The problem is that if I do them standing, my shoes have pretty much no grip on the carpet and I just end up sliding into the cable station. So today I tried using an upright bench so I could brace myself, but that just slid along the carpet too. Musta looked pretty funny though :pfft:

Had to drop the weight on front raises for the last set, cos my grip was failing. The last few reps at 18kg I was afraid the DBs were gonna come out of my hand and smash a big f*ck-off mirror. Is it wrong that I'm considering strapping up for front raises :pfft: :pfft:

[Ronin]

99 sleeps :shock:

In

- Whey shake

- 6 eggs

- 10g deli beef

- 300g Mince, 20g PB

1719cal, 174P, 11C, 109F

+ a wee cheat still to come :grin:

Out

Row 1000m

Hammers

5 x 12 x 18kg

Superset

BB Curl

5 x 12 x 32.5kg

Reverse Cable Curl

5 x 12 x 70lb

Superset

Cable Curl

3 x 10 x 90lb

Reverse Cable Curl

3 x 10 x 70lb

Double Bicep Curl

4 x 12 x 60lb

10 x 60lb

Superset

Skulls

3 x 12 x 30kg

CGBP

3 x 12 x 30kg

Lying Cable Ext

3 x 12 x 130lb

2 x 11 x 130lb

Tri Pd

3 x 8 x 80lb

Reverse Tri Pd

3 x 12 x 60lb

Bike 20min

43 sets later, and I was buggered. I'm thinking supersets might have to go the way of the dodo for the foreseeable future. Feeling pretty low on energy/strength today, as shown by some incomplete sets.

[Ronin]

89.45kg (Up 0.55 for the week :x )

96 sleeps

In

- Whey shake

- 100g Oats, 30g PP

- 2 eggs in a sammie

- 300g Mince, 1/3cup (uncooked) brown rice

- Frozen protein yoghurt

2178cal, 210P, 198C, 61F

Out

Row 1000m

Inc Fly

4 x 10 x 18kg

5 x 12 x 16kg

5 x 12 x 13kg

X-Over

5 x 12 x 50lb

Iron X

5 x 12 x 50lb

X-Under

5 x 12 x 40lb

Pec Deck

5 x 12 x 60lb

DB Press

3 x 7 x 23kg

9, 8, 8 x 21kg

Bike 15min

Bit gutted to see the weight going up this week.

Definitely feel better after ditching supersets.

[Ronin]

95 sleeps

In

- Whey shake

- 100g Oats, 30g PP

- 140g Deli roast beef

- 2 PB sammies

- 200g Tit, 1/3cup (uncooked) brown rice, 100g onion, 3 rolls

- Frozen protein yoghurt

2259cal, 218P, 239C, 48F

Out

Row 1000m

DL

10 x 60kg

10, 8, 8 x 100kg

T-Bar (CG)

5 x 10 x 60kg

NGPD

10 x 90lb

4 x 10 x 105lb

T-Bar (WG)

5 x 10 x 60kg

Seated Row

5 x 10 x 120lb

GM

5 x 10 x 60kg

Face Pulls

5 x 10 x 50lb

Straight-arm Pd

10 x 60lb

2 x 10 x 70lb

2 x 9 x 70lb

Hyper-flies

5 x 10 x 15kg

10 x 10kg

10sec hold

Bike 15min

46 sets later...and I'm done. Grip is still letting me down on deads. Used a different station for face pulls today, only one pulley instead of 2, hence the drop in weight. First time on hyper flies in ages...Oh how I've missed them :pfft: