Iron Mind

[Big john]

nice workout man keep it up

thanks bro tris responding well to the heavy stuff esp skull crushes

[jono]

skullcrushers looking heavy man. good to see.

[Growth]

wow, skull crushers look evil! Another top arm workout.

[Big john]

skullcrushers looking heavy man. good to see.

thanks bro

[Big john]

wow, skull crushers look evil! Another top arm workout.

thanks bud

[deegee]

Haven't looked in for a while but some good steady workouts there, doing some nice weight there too.

[Big john]

**shakes the dust from the log**

Its been freakin ages since ive stepped back into the Hallowed halls of NZBB

and its good to be back! phwoar i cant wait to get posting logs and pic updates! thats for sure....So, Lets recap. When i 1st started attending the "temple" that is the gym i was a heap of meat with a shit load of health probs you name it i prob had it obese,Kyphosis at 6'5 i looked like Giant of Notradame, 2004 i was the heaviest ive ever been at a whoopin 150 kilos!!.So i start hitting the iron at the gym to live a healthier life i go from 150 to 125kgs and life is looking up! :pfft:

fast forward to 2007 i had a cancer scare :cry: . i discover i have a huge lump on my neck..which i had to have a Left thyrodroid hemadectomy(sp) means they took out the 10cm lump outta my neck , thank god it wasnt cancerous :pray:

move to the begining of 09: My Quest/build up to compete in 2010!! :grin:

ive been keeping progress pics since start of 09 but lost most of em when my harddrive fried itself! :twisted: so only got pics as far back as septem

Back in sep25

back shot and other shots oct 25

So yea lifes chucked me some curve balls, but what hasnt killed me has only made me stronger and a better person, and ive lived by that motto ever since 07

ill start loggin my w/o and eating routine 1st thing 2mr :grin: but 1st time to eat lol

[steak]

Good onya for sticking at it through the shyte :nod:

[rose]

but 1st time to eat lol

A man with his priorities straight! :grin: Welcome back time traveler! Almost 4 years to the day, woah :shock:

[Pseudonym]

Hah, I was wondering how a log got to 5 pages without me reading it, but it seems you'd prepared one earlier. Welcome back!

[Big john]

but 1st time to eat lol

A man with his priorities straight! :grin: Welcome back time traveler! Almost 4 years to the day, woah :shock:

Yea its been a long time comming just glad to be back ya know :grin:

[Big john]

Todays workout: Chest and tri's

Exercises

incline barbell bench

warmupsets:3 workingset:70x8

flat DB flyes

warmupsets:3 workingset:20x10

pec deck

warmupsets:3 workingset:68x10

cable flyes

warmupsets:None workingset:36x10

tri's

seated DB overhead ext

warmupsets:3 workingset:32.5x10

cable pushdowns

warmupsets:3 workingset:68x10

(superset)

close grip bench

warmupsets:None workingset: 40x8

ive found supersettin close grip benches with pushdowns the way to go it always munts me up hard

20 mins intervel on stairwell

meals

1 post workout whey

2 9 eggwhites, 1 cup of oats w/cinnoman and almonds glass of thrifty

update the rest of the meal plan later today

[bar-belle]

Hey Big John back... looking forward to reading your journal :nod:

[Big john]

Meals planned for today HIgh carb day

1 Post w/out whey

2 9 egg whites 1 cup of oats w/cinnomon 500ml of thriftee

3 handful of almonds

4 8oz of diced chicken breast,a mound of lettuce and 1 cup of oats w/cinnomon, 500ml of thriftee. our veggie garden has finally produce some lettuce! :grin: , nothing like grownin yr own veggies! ok well i didnt grown em myself gotta thank the mum on that one :shifty:

Good eating

5 whey protein

6 8oz of lean beef mince, 1 cup of oats, mound of lettuce, 500ml of water

7 200 grams of tuna, lettuce, 1 cup of oats 500ml of water

8 8oz of lean beef mince, 1 cup of oats, and yet more lettuce, 500 ml of water

9 whey protein

[steak]

Are you training in AM with no tucker in ya?

[Big john]

Are you training in AM with no tucker in ya?

off and on depending on time constraints, but im thinking i prob should ya? :oops:

[steak]

always bro :nod:

[Big john]

always bro :nod:

say and i shall do! :grin:

[Big john]

bis and abs

side crunches

working sets:2x40 each side

Leg raises

workingsets:2x20

Crunches

workiingsets:2x30

Bi's

couple of warmup sets with just an olympic bar before we got down to Bizniz

Preexhausting

Incline concentration curls (dumbell)

warmupsets:3 workingset:17.5kgx10

seated dumbel curls

warmupsets:3 workingset:20kgx10

barbel curl (minor hip lowerback action)

warmupsets:none workingset:30kgsx10

dropset

20kgsx5

By the end of that my bis were Fired up and pumped

20 mins on stairwell

meals today (high carb day) nothing but good eating

1) 8 large egg whites, 1 cup of oats 500ml of water, 1 coffee

2) Protein shake

3) 200 grams of tuna, 1 cup of cold oats, 1 cup of green veggies, water

4) 220 grams of dice chicken breast, 1 cup of oats, 1 cup of veggies, water

5) post workout shake

6) handful of almonds

7) 220grams of steak, 1 cup of oats, large helpin of lettuce, 1 litre of thriftee

8 ) whey protein

2mr is moderate carb intake

[steak]

Good clean eats bro...the fat will be drippin off ya

[Big john]

Everyday im laying a brick!!!

Back/lower back n Shoulders with a touch of traps

undergrip (on a widebar) lat pull downs

warmupsets:3 workingset:1 108lbsx10

Cablerows (wide bar)

warmupsets:3 workingset:1 78x10..So i turn my back to grab a drink after a set

and some elderly lady ups and pinches my wide bar rofl!! man is nothing sacred anymore. what can you do but chuckle eh?

one handed hammer strength

warmupsets:3 workingset:1 78x10 a side

dumbell row

warmupsets:none workingset:1 40kgx10 a side

hyperextentions

warmupsets:3 workingset:1 bw+17.5BBx8, BWx15

Seated dumbell presses

warmupsets:3 workingset:1 25kgsx10

seated side lat rises

warmupsets:3 workingset:1 8kgsx10 then 5 partials

cable side lat rises

warmupsets:3 workingset:1 12x10

avoided rear delts today rightsides been niggly last couple days so rested them up

Barbell shrugs

warmupsets:3 workingset:1 80x10

Ill update the meals soon, i need to eat 1st

[rose]

avoided rear delts today

You don't need to work rear delts cos you can't see them in the mirror so there's no point :pfft: LOL at old lady stealing your row, that's pretty funny Mr Time Traveler! :grin:

[Big john]

LOL at old lady stealing your row, that's pretty funny Mr Time Traveler! :grin:

yea was pretty crack up, one minute the bars there, turn my back Goooooooone :grin:

[Big john]

foods foods foods! Moderate carb day

Meal 1: 8 large eggwhites 1 cup of oats, coffee, water

meal 2: Post w/out shake

meal 3: handful of almonds

meal 4: 8 eggwhites, muslie w/trim milk(i ran outta oats), water

meal 5: handful of almonds

meal 6: whey protein

meal 8: 9oz of steak w/mushrooms, and green veggies, w/thriftee

meal 9: 9oz of chicken breast, green veggies, water

meal 10: whey protein

[Big john]

Another day at the office with some abs and calf work

legs rises

warmupsets:None workingset: 2x20 then 6 knee raises to finish up

swiss ball side crunches

warmupsets:None workingset:2x30 each side

crucnches failure and beyond

warmupsets:none workingset:2x30

f*ck after those i thought my abdominal wall was gonna rupture and spill out the oats i had this morning,

calves

Prob my fave/strongest muscle grp atm

Seated calf rises

warmupsets:3 workingset:1 90kgsx10 then droppie to 80x5

nothing sweeter than calf burnage! whoop whoop

Standing Calf rises

Im doin Co-vert opps on these...ya see **looks around**...My gyms pretty anal about adding plates to the stack so i usually gotta be in quick lickadee split ...unless i pay off the fitness stuff? hmmmm 8)

warmupsets:3 workingset:1 129+10kgsx15 droppie 129x10

20 mins stairwell

all n all good session felt pretty toasted afterwards, ill get into the eats after i eaten