TonganTerrorises tin.

[TonganTerror]

Do you not find your calves burn like fucking crazy on that bloody incline?

What incline you at?

na bro calves are sweet its my shins today after street walking on sat on the concrete damn it all walk at incline of nine speed 5.5 down to 5.

you ever up these ways PD ?

[PeterDolan]

you ever up these ways PD ?

Nope but I may be able to make a trek around the xmas period

[tomsammce]

you ever up these ways PD ?

Nope but I may be able to make a trek around the xmas period

love the mount at xmas time... dont forget your contact lenses.. peow peow

[TonganTerror]

come up PD we'll get on the chop and scour the beach for "surf" lol

Jimi might bring you up lmao that would be trouble :pfft:

[PeterDolan]

come up PD we'll get on the chop and scour the beach for "surf" lol

Jimi might bring you up lmao that would be trouble :pfft:

I love checking out the "surf" :pfft:

On the chop!? Man I better start training my body up then, only drank about 5 times this year

[tinytraps]

Nice training going on in here bro, keep it up :nod: .... :clap:

Commend you for the cardio. I think I would have a heart attack....seriously :roll: :pfft:

[TonganTerror]

Cheers TT really focused at the moment no outside influence be it woman piss drugs or anything else so yeah all going to plan could be a very big year nextyear....

[Luigi]

what kinda rep range were you big fellas doing ? what %bf are you trying to get down to TT

[tomsammce]

12-15 reps for most of it i would say with a couple of sets at 10 reps and a couple at 20... TOOOOO EASYYYYY lol

[TonganTerror]

yeah bro trying to keep the rep range up I am enjoying the high rep intensity stuff atm bro, still busting some ok weight but higher reps seem to be working for for me, I thought originally I would like to sit at 8-9% but with the way things are going I think a proper 7%BF will be a realistic goal now....might even be left with a decent body weight at this rate :pray: :pray:

[PeterDolan]

How much you reckon you gonna weigh? Where you at now?

[TonganTerror]

BACK/CALVES

Wide grip pulldowns

3 sets 50odd kg warming up

Deadlifts

120kg x 15

160kg x 12

160kg x 12 s/s bent over d/b row 40kg x 12

160kg x 12 giant set bent over d/b row 40kg x 12, smith bent over barbell row 100kg x 12

Single arm cable row pulling across body like starting the lawnmower

50kg x 12

60kg x 15

70kg x 15

70kg x 12

standing calf raises

100kg x 16

120kg x 15

160kg x 16

160kg x 16

various feet placements

Abs to finish

[Viking Power]

good Deadlifting TT :clap: :clap: superset to well done brother

VP

[PeterDolan]

You seem to enjoy your super/tri/giant sets!!! :pfft:

[TonganTerror]

one hour incline walking this morning

Going to log the days eats in this post and update as day goes.

5am: banana

7am: two cups oats with scoop and half protein and tin of peachey in light juice.black coffee one sugar.

10am:three big chicken drumsticks without skin and massive salad with egg, avo cranberry mix(nuts and stuff).

12.30pm:

3pm:

post workout:

730pm:

930pm:

[tomsammce]

Good morning bro. i dont know if you listen to flava but i jut saw on they website there is a competition caled flavas gun club lol you put a pic up of your guns and you can win 300 cash. you should do it have a look. if you win we wil go spend it in temple :pfft: LETS GOOOOOOO!!

[Daz69]

Good morning bro. i dont know if you listen to flava but i jut saw on they website there is a competition caled flavas gun club lol you put a pic up of your guns and you can win 300 cash. you should do it have a look. if you win we wil go spend it in temple :pfft: LETS GOOOOOOO!!

Put em on here first, lets have a look .......

[TonganTerror]

one hour incline walking this morning

Going to log the days eats in this post and update as day goes.

5am: banana

7am: two cups oats with scoop and half protein and tin of peachey in light juice.black coffee one sugar.

10am:three big chicken drumsticks without skin and massive salad with egg, avo cranberry mix(nuts and stuff).

12.30pm:250gm fresh kingfish fillets with 1 cup of brown rice

3pm:1 can tuna with 1 cup brown rice.

post workout:

730pm:

930pm:

[TonganTerror]

Good morning bro. i dont know if you listen to flava but i jut saw on they website there is a competition caled flavas gun club lol you put a pic up of your guns and you can win 300 cash. you should do it have a look. if you win we wil go spend it in temple :pfft: LETS GOOOOOOO!!

Put em on here first, lets have a look .......

these little pistols dont win prizes not yet anyway :pfft:

[Luigi]

they 15's ? :pfft: jkz looking a bit leaner bro.

[Peachy]

tin of peachey

:shock:

Good morning bro. i dont know if you listen to flava but i jut saw on they website there is a competition caled flavas gun club lol you put a pic up of your guns and you can win 300 cash. you should do it have a look. if you win we wil go spend it in temple :pfft: LETS GOOOOOOO!!

DOOOOOOO ITTTTT !!!!!!!! :nod:

[TonganTerror]

haha typo peachy but a good one lol "light peachy" thats appropriate lol

[TonganTerror]

CHEST/TRICEP

Flat bench

60kg x 15

60kg x 15

done a 100kg x 10 x 11 sets(training partner lost count AGAIN :grin: )

Total time: 27minutes.

Incline cable flys facing bench much harder but good

30kg x 12ish

35kg x 10

35kg x 10

Incline cable fly normal

25kg x 20

20kg x 15 single arm

20kg x 15 single arm

Incline D/B press

25kg x 12

30kg x 11

40kg x 8

Close grip flat bench

100kg x 10

90kg x 10

80kg x max

60kg x max

D/B kickbacks

7.5kg x 20 each arm x 3 sets

single arm tricep press

40kg x max

30kg x max

[TonganTerror]

one hour incline walking this morning

Going to log the days eats in this post and update as day goes.

5am: banana

7am: two cups oats with scoop and half protein and tin of peachey in light juice.black coffee one sugar.

10am: three big chicken drumsticks without skin and massive salad with egg, avo cranberry mix(nuts and stuff).

12.30pm: 250gm fresh kingfish fillets with 1 cup of brown rice

3pm: 1 can tuna with 1 cup brown rice.large black coffee one sugar.

post workout:40gm scoop protein in water with banana

730pm:300 or more gm fresh kingfish steaks with huge salad, green tea.

930pm:protein shake with water.

total water input 3.5ltrs today plus training water.

[PeterDolan]

Have you measured ya guns yet?