Another Journal...

[rose]

My whole weekend was a little shit eating wise cause I went home to see my parents.

"You're looking verrry thin son! Here, lets fatten you up" :roll: :pfft:

Had to laugh at the guy working out in sunnies. I think that takes gym outfits to a new level.

Bright future maybe?

[becbec]

Had to laugh at the guy working out in sunnies. I think that takes gym outfits to a new level.

Maybe it was Gym Rat's brother :pfft:

[Draft]

"You're looking verrry thin son! Here, lets fatten you up" :roll: :pfft:

Yea I basically had steamed pudding forced down my throat. But also, my brother is trying to win this milk competition thing so I also was forced approximately 2 litres of milk - low fat of course!

Squats and milk here I come.

Maybe it was Gym Rat's brother :pfft:

I'd have to say he wasn't a hot good looking filmstar. Was there again with them on again and it was raining outside - no excuse!

[Draft]

Wednesday 14/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g WPC

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese

M3: 250g chicken breast, 100g CousCous

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese

PWO: ON Shake, 1 Banana

M5: 250g chicken breast, 100g veges

M6: Sludge

Lifts

Deadlift: 60kgx12, 90x8, 110x6, 130x3 (dammit couldn't hold on to the weight)

Hyper-extensions: BWx10, BWx12

Prone Hamstring Curls: 45x10, 50x8, 55x8, 45x5

Lat Pull Down: 35x12, 49x8, 56x6, 63x3

Chins: 10, 6 (assisted)

Seated Row:42x12, 56x10, 63x8, 70x6

T-bar Row: 30x12, 40x10, 50x8 ,60x8

Mil grip T-bar: 45x10, 45x8, 50x8

[becbec]

Yea I basically had steamed pudding forced down my throat. But also, my brother is trying to win this milk competition thing so I also was forced approximately 2 litres of milk - low fat of course!

Did he actually win it? My mates brother went round with a few of his mates and spent 2 grand on milk and won a car :shock:

[Draft]

Did he actually win it? My mates brother went round with a few of his mates and spent 2 grand on milk and won a car :shock:

Sweet deal!

Not yet, he's got enough to buy like three Visa's with $100 loaded on them - not bad considering he hasn't paid for any of the milk!

Prob won't get close to the car though - I offered to steal mils/labels from work but apparently you need receipts too.

[becbec]

Did he actually win it? My mates brother went round with a few of his mates and spent 2 grand on milk and won a car :shock:

Sweet deal!

Not yet, he's got enough to buy like three Visa's with $100 loaded on them - not bad considering he hasn't paid for any of the milk!

Prob won't get close to the car though - I offered to steal mils/labels from work but apparently you need receipts too.

I'm going to "misplace" the invoices for our milk order at work :pfft:

[Draft]

I'm going to "misplace" the invoices for our milk order at work :pfft:

Awesome plan! I wish I had that sort of power...I'll have to make new friends!

[Draft]

Thursday 15/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g WPC

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus

M3: 250g chicken breast, 100g CousCous

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus

PWO: ON Shake, 1 Banana

M5: 250g steak, 100g veges

M6: Sludge

Lifts

Was shoulders/traps today.

Behind Neck MP: 20x10, 40x10, 45x6, 50x5

Clean and press (playing around): 22.5x10, 32.5x10

Machine MP: 70(lbs)x10, 80x8, 90x4

Lateral Raises: 7x10, 8x8, 8x5, 10x5 (then shift to alternating on 10 to failure)

Reverse Machine Flys: 50x10, 60x8, 70x8, 80x6

Shrugs: 80x10, 90x10, 100x10

Behind Back Bb Shrugs: 60x10, 60x8, 60x8

CG Upright Row: 31x12, 36x10, 41x7, 41x5

No weird persons at gym to report today - guess that made me the weirdest person there - depressing.

Though I did hear an interesting story - was chatting to an old dude who told me he had come in an saw a guy doing Bb Incline Chest and was obviously stuck (you know the point where you can't get it any higher but you can hold it). Problem was, he couldn't get it back onto the rack. The dude helped him. After that asked how long he'd been like that for, the response - "a couple of minutes."

Gutted

[becbec]

Though I did hear an interesting story - was chatting to an old dude who told me he had come in an saw a guy doing Bb Incline Chest and was obviously stuck (you know the point where you can't get it any higher but you can hold it). Problem was, he couldn't get it back onto the rack. The dude helped him. After that asked how long he'd been like that for, the response - "a couple of minutes."

Gutted

Lol, that's why i'm too scared to do BB bench press

[Draft]

Saturday 17/10

Okay, would have to say I was well above maintenance cals on Friday though most of it was empty cals if you get where I'm going. Didn't feel too bad next day for:

Quads/Calves/Bis

Squats: 60x10, 75x8, 85x8, 100x5

Front squats: 40x10, 50x10, 60x10

Leg press: 120x10, 165x10, 180x10

Seated calf raise: 20x14, 25x12, 30x10, 25x8

Calf extension: 120x6, 140x6, 160x6

Bb curl: 30x10, 35x10, 40x8

Preacher, 25x10, 30x10, 35x7

Alternating Db w/ twist: 10x10, 12x10, 14x7, 10x12

Can't remember what I ate, wasn't a perfect day of eats though dinner and breakfast were what I intended though - didn't drink too!

Watched Bigger, Stronger, Faster - pretty interesting.

Sunday 18/10

Did some forearms/abs/cardio - can't remember what I lifted but not as important. Looking to find something to fatten grip now.

Eats were good today - except I had dessert that was made for me.

[steak]

Watched Bigger, Stronger, Faster - pretty interesting.

good consistent training and eats :clap:

where did you watch that...got disc or online?

[Draft]

I copied it off my little bro's computer.

Not sure where he got it from - can check if you want tho?

Or were you just investigating to see whether I'm pirating? :?

[Draft]

Monday XX/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g WPC

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus

M3: Chicken sandwich, banana

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus

PWO: ON Shake, 1 Banana

M5: 250g steak, 100g veges (to come)

M6: Sludge (obviously also to come)

Lifts

Was chest/triceps today.

(+1's etc = spotted)

Incline Bb Bench: 40x12, 60x8, 70x8, 80x3+1, 60x3+2

Decline Bb Bench: 60x10, 80x8, 90x8, 100x5

Db Flyes: 12x12, 16x8, 18x8

Db Pullovers: 24x10, 26x10, 28x8

Seated tricep extensions: 24x8, 24x8, 24x8

Tricep pulldowns (rope): 28x7, 28x8

Tricep pulldowns (bar): 42x8 49x8

Dips: BW then increasing assist 3 sets to failure

Figured out today that, based on a bf% of 12% my maintenance would be around 2450 cals per day - I'm only just hitting that a

[Draft]

Tuesday 20/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g WPC, 1 mandarin

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus, half cup oats

M3: 100g pasta, 100g chicken, 50g vege

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese + hummus, half cup oats

M5: Apple

PWO: Protein bar

M6: 300g chicken, 100g veges

M7: Sludge

Increased eats - think I managed to get above maintenance while keeping it clean for the most part (damn protein bar).

Cardio

Did circuit training today which was fun.

[rose]

I disagree with part of your signature and you are hereby dead to me etc :haha: :pfft:

[Draft]

That's okay, I disagree with all of my signature.

I thought it pretty accurately summed up one-eyed body-builder/powerlifter views of one another though.

[Draft]

For the record, I have nothing against powerlifters, in fact I may get into it myself eventually. However, I just found this particularly humorous.

[Luigi]

thats a wicked video, funny coz its true

[rose]

Funny vid! ROFLMAO at can squats cure cancer 8)

That's okay, I disagree with all of my signature

Heh, I didn't say which part :pfft:

Figured out today that, based on a bf% of 12% my maintenance would be around 2450 cals per day - I'm only just hitting that a

Bugger! :doh:

[Draft]

Figured out today that, based on a bf% of 12% my maintenance would be around 2450 cals per day - I'm only just hitting that a

Bugger! :doh:

Yea, what do you know, Rose was right!

[Draft]

Wednesday 21/10

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g WPC

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese, 1 apple

M3: 180g chicken breast, 100g rice

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese, half cup oats, 50ml whole milk

PWO: ON Shake, 1 Banana

M5: 270g chicken breast, 100g veges

M6: Sludge (semi-supersized)

Lifts

Deadlift: 60kgx10, 80x10, 100x6, 115x6, 130x3

Sumo rack pulls: 100x2 (mental block prevented me lifting again)

Hyper-extensions: BWx10, +5kgx10, +10kgx10

Prone Hamstring Curls: 40x8, 45x8, 50x8, 55x7

Lat Pull Down (to back): 95lbsx12, 120x10, 135x6, 105x10

Lat Pull Down (to front): 70lbsx10, 95x10, 105x7

Single dumbell row: 22.5x10, 26x10, 27.5x7, 21x5

T-bar Row: 30x12, 40x10, 50x8 ,60x8

Mil grip T-bar: 45x10, 45x8, 50x8

Ate more, lifted - hopefully = size.

[rose]

Figured out today that, based on a bf% of 12% my maintenance would be around 2450 cals per day - I'm only just hitting that a

Bugger! :doh:

Yea, what do you know, Rose was right!

Sorry, really I am :shifty: :pfft: Eat more! More! More! :grin:

[Draft]

Eat more! More! More! :grin:

I try Rose, I really do! But when an apparently 200g steak weighs in at 120g it makes it hard...

Eats

M1: 1 Cup Rolled Oats, 200ml skim milk, 20g EatMe WPC

M2: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese, 1 apple

M3: 180g chicken breast, 100g rice

M4: 1 tortilla, 1/2 can Tuna, 1/4 tub cottage cheese, half cup oats, 50ml whole milk

Pre WO: 1/2 cup oats, 50 ml whole milk, 10g Crossfire protein

Post WO: ON Shake, 1 Banana

M5: 120g!! steak , 100g veges, 50g lentils

M6: Cross-fire shake with skim milk (to come)

Lifts

Db shoulder press (Seated): 15x12, 20x8, 22.5x6, 22.5x4, 18x2

Lateral Raises: 8x10, 10x8, 10x5, 8x5

Behind Neck MP: 30x10, 40x10, 50x8, 55x6

CG Upright Row: 30x10, 35x8, 40x8, 42.5x2

Shrugs: 60x12, 80x8, 80x6, 70x7, 70x5

Behind Back Bb Shrugs: 60x10, 60x8, 60x8

[rose]

makes it hard...

:roll: No it doesn't! Allow for it! Buy bigger bits! Meat shrinks! :pfft: