TonganTerrorises tin.

[TonganTerror]

SHOULDERS

Finally im sponsored ....work paid for my training time this morning :pfft:

dumbell shoulder press seated

20kg x 12

25kg x 15

30kg x 12

35kg x 10

40kg x 10(10th assisted)

upright row(s/s lateral raises)

48kg x 15 s/s lateral raises 10kg x 10

58kg x 12 " "

68kg x 10 " "

reverse fly rear delts(cable)

15kg per side 3sets

shrugs \:D/

140kg x 15

160kg x 12

180kg x 12

200kg x 10

front dumbell raises

10kg dumbells x 15 3 sets

[Growth]

heavy dumbbel shoulder press! good reps on them too

[TonganTerror]

heavy dumbbel shoulder press! good reps on them too

Wanna do the 45's for ten or more like on that vid steak put up a while ago til then just a boy just a boy :nod:

[Growth]

duuude, i was thinking the same thing! saw the vid and i thought, im not toooooo far away from doing that, would be cool to be able to throw em around

[TonganTerror]

was posting this to a newbie so thought id chuck it in here,...my food so far today....

6am two cups oats scoop protein whole can fruit

10am 150gm kumara 350gm boerworse(sth african sausage) cup mixed vege

1pm two huge chicken legs with rice and protein shake

3pm can creamed rice(legs day want the energy)can of salmon and orange

7pm protein shake post workout

730pm

brown rice with a chicken stir fry mmmmm mmmmm

10pm yoghurt with scoop protein mixed in !!

[Monarchking]

hey TT, just wondering how old u are and how long u been pumping the Iron?

Peace

[tinytraps]

was posting this to a newbie so thought id chuck it in here,...my food so far today....

6am two cups oats scoop protein whole can fruit

10am 150gm kumara 350gm boerworse(sth african sausage) cup mixed vege

1pm two huge chicken legs with rice and protein shake

3pm can creamed rice(legs day want the energy)can of salmon and orange

Gotta love this stuff! Get to eat it every sunday, spicier the better although I think the shitter disagrees with my affection for it :grin:

[TonganTerror]

hey TT, just wondering how old u are and how long u been pumping the Iron?

Peace

Bro long story but Ill make it short I joined the gym in 2006 as I was a piss head and needed to do something I trained for a year in the dark really as I knew f*ck all then I fell back into the piss and goodies in 07 so stopped the gym as Im a all or nothing person and you just cant do both til I got in serious trouble so back to the gym in july08 as a fat 23% newbie done a body for life 12week challenge ended up 77kg @ 6% and have progressed from there.....shit I wrote a novel anyway lol oh im 27 mate 28 on the 18th!!!!!

[TonganTerror]

LEGS

Kept it relatively light and worked on some intensity and reps tonight had a great training not a distraction in sight!!

leg press

Working wide stance toes pointing out which is considerably harder than toes to the front...

140kg x 12

200kg x 12

" "

" "

240kg x 12

280kg x 10

320kg x 10super set 15kg dumbells single leg lunge 10 each leg(fucken hard)

360kg x 8(partner repped 10 f*ck)same super set as above.

leg extensions

40kg x single leg 12 each leg

" "

45kg x single leg 10 each leg

45kg x both legs 16 reps

leg press

Knees and feet together working the outta sweep

200kg x 12

240kg x 12

280kg x 10

200kg x 20

calf raises

200kg x lots(15ish) toes out

200kg x lots toes in

200kg x lots toes forward

240kg x 10 toes front

280kg x 10 toes in and out

200kg x 7x7x7 (superset toes in, out, front)

finished off with 20minute incline walk!!!!!!!!!!!

[Big john]

chur nice train bro....faa sometimes i just miss doin Leg presses and toe presses! keep it up m8

[Chillicat]

28 on the 18th!!!!!

Of this month? That's the best birthdate ever, same as mine (though I might be a teeny weeny bit older than you :pfft: )

[TonganTerror]

28 on the 18th!!!!!

Of this month? That's the best birthdate ever, same as mine (though I might be a teeny weeny bit older than you :pfft: )

OH a hardcore leo girl YUS!! no wonder you wanna smash grunting man in your gym :pfft: and no wonder you dont wait for a bench lol well YOU wont forget my birthday chillicat \:D/

[Chillicat]

28 on the 18th!!!!!

Of this month? That's the best birthdate ever, same as mine (though I might be a teeny weeny bit older than you :pfft: )

OH a hardcore leo girl YUS!! no wonder you wanna smash grunting man in your gym :pfft: and no wonder you dont wait for a bench lol well YOU wont forget my birthday chillicat \:D/

Crack me up! Definitely won't forget your birthday!

[Luigi]

no squats ? are you doing a program atm or just doing whatever ?

[TonganTerror]

no squats ? are you doing a program atm or just doing whatever ?

na no squats this week mate we tend to alternate week to week although when we do leg press we would normally do hacks or front squats but just mix it up week to week and na no program just all instinctive but not just "whatever"luigi no lol

[Beowulf]

Finally im sponsored ....work paid for my training time this morning

Dragging it back a bit but where are you working bro?

[TonganTerror]

ha na what I meant was I snuck our during work time bro :pfft: therefore they sponsored me lol

[steak]

finished off with 20minute incline walk!!!!!!!!!!!

dont do this bro..you'll be catabolic as hell after weights and this will only make it worse (burn muscle as energy so to speak)

[Beowulf]

haha shot!

they just have to know how your priorities work

[PeterDolan]

finished off with 20minute incline walk!!!!!!!!!!!

dont do this bro..you'll be catabolic as hell after weights and this will only make it worse (burn muscle as energy so to speak)

As long as you take in some BCAA's and simple carbs IMMEDIATELY post workout you should be okay

Personally, I'd do my cardio at a different time all together if possible

[TonganTerror]

finished off with 20minute incline walk!!!!!!!!!!!

dont do this bro..you'll be catabolic as hell after weights and this will only make it worse (burn muscle as energy so to speak)

Bro I have a shake straight after weights then hit treadmill you reckon this is still no good??

Personally, I'd do my cardio at a different time all together if possible

Yeah Im doing lunch times for my main cardio as Ive recently freed up alot more time during the day unfortunately so putting it to good use to me is gym time lol!!

[PeterDolan]

Thing is that shakes take a little more to be broken down than when the aminos are in their simpler forms so they wont be getting digested very well when your doing cardio at the intensity that you do. I'm not a supplement expert though so maybe someone with a little more knowledge might able to give some better info.

Man incline walks fucking suck dude, I'm doing them for my cardio getting ready for my show. So props to you being able do it after a work out, I'm usually too buggered to want to do it

[steak]

shake or not bro IMHO it would better for you finsh the weight training and gap it with a shake and carbs (high GI is good postwork out eg dextrose in shake, spud etc) keep the cardio seperate...you wanna get huge right? Train eat sleep and do SFA else :grin:

[PeterDolan]

shake or not bro IMHO it would better for you finsh the weight training and gap it with a shake and carbs (high GI is good postwork out eg dextrose in shake, spud etc) keep the cardio seperate...you wanna get huge right? Train eat sleep and do SFA else :grin:

Yeah, you've got the cardio separate already so you're cardiovascular health will still stay good and will also burn up some fat that you don't need.

[TonganTerror]

right thanks lads no walking after training tonight I did it at lunch today and so yep thatll do it til lean up time in couple months lunch time walking only!!

steak mate yes yes yes I wanna get massive I wanna get so huge no woman wants me lol!! :pfft: