2GUNS' - training journal

[deegee]

Hows the training going still gettng into the gym ?

[2guns]

didnt have much time today just a quick chest workout get it pumped up for town tonite :pfft:

flat bb bench press

100 x 15

120 x 10

140 x 6

decline " "

120 x 10

130 x 8

140 x 6

incline " "

90 x 10

100 x 10

110 x 8

flat bench db press

45 x 12

47.5 x 10

50 x 8 (this is the heaviest db my gym has pretty shit!)

decline db flyes

15 x 15

17.5 x 12

20 x 10

rushed through it as i had heapsa stuff to do today. but was quite solid first time in ages i havnt supersetted my chest with my back. didnt think i had much more energy/power if any? but took me just under and hour

[lazyone]

Bit late to the party... but good to see you starting a journal 2guns.

Looking forward to seeing you progress :nod:

[deegee]

good to see you getting into your journal again, should do same myself

[Retro Blaster]

Very strong 2 guns i notice the legs r laggin IMO if ya get the legs up it will add to total body development and strength gain, very impressive numbers for your weight. :nod:

[Oros]

Count yourself lucky with 50kg DB.

MBS, Howick, only has DB's to 40kg, total of 500kg's for plates,........and no mirrors.

Someone doing moderate bench press + someone doing moderate leg press + someone doing moderate incline or shoulder press = no plates for anyone else..........can get very frustrating at times.

But, thats what you get for $395 for 12 month membership. It's been a good place to get back into training though

[Varven]

no updates bro / ? ?

[2guns]

dnt have time for a journal nemore sorry, wat u wanna know? all my lifts have gone up. l8ly. focusing on legs alot more which they r a couple more months then they should be on par wit the rest of me.

arms especially triceps is also wat im focusing on alot.

and bringing my upper traps up abit more.

chest and shoulders r fine for now (still training and growing them) but bench and shoulder lifts havnt gone up significantly as some others have.

will keep u updated every now and then but probably not on a regular basis. :wink:

[Varven]

whats your training template looking like and what is your diet looking like ?

[Pseudonym]

nemore ... l8ly

*shudders*

C'mon mate - it's just one more letter to spell "anymore" (technically I think it should be two words, but I'm willing to compromise a little!). And as for "l8ly"... :puke:

[2guns]

bro yr starting to sound like tht sponge - always moaning bout my typing.

move with the times "M8" LOL.

now back to the training,

chest/back

legs

arms

shoulders/traps

abs when i feel like it.

in no particular order and rest day when i feel i need one.

nothing fancy aye, just pretty basic

[2guns]

sorry VV, diet:

at the moment im kinda following a diet i got from leanne grindrod whcih is alot of protein some good fats and carbs up until around 1 pm depending on wat time i get round to eating tht meal. which is sumtimes 4 since i been really busy l8ly :?

how about yrself?

u gotten any bigger/leaner since u posted yr pics in tht most improved thing?

[Varven]

sorry VV, diet:

at the moment im kinda following a diet i got from leanne grindrod whcih is alot of protein some good fats and carbs up until around 1 pm depending on wat time i get round to eating tht meal. which is sumtimes 4 since i been really busy l8ly :?

how about yrself?

u gotten any bigger/leaner since u posted yr pics in tht most improved thing?

I got leaner and dropped some bf%.

Then I was away on holiday for a bit and decided to take time off to heal from the elbow injury and had regular physio check ups.

Lost a fair bit of muscle mass and bf% went up...

then started PL type training.. I just eat like a gorrila to recover now.

I have gotten my bf% a bit higher but have gained some muscle mass in my legs visibly compared to before.

Upper body isnt progressing as much due to the elbow.

From oct onwards I will focus on physique type goals and lowering bf%.. till then just gaining strenght and some size along the way ...

[2guns]

SHOULDERS/TRAPS

seated db press

32.5kg x 12

35kg x 10

40kg x 7

standing db side lateral raises (at same time)

15kg x 10

15kg x 10

17.5kg x 8 (added 2 single raises on each arm at the end of this set to take the total reps to 10)

pecdeck/reardelt machine

18kg x 15

24kg x 10

24kg x 10

single arm db front raise

17.5kg x 10

20kg x 10

22.5 x 8

seated shouder press machine

did 3 sets, i face the opposite way (face the seat) i find it hits my shoulders better.

cant remember wat the weights were but did one set of 6 of the whole stack lol bit of a ego booster :pfft:

standing db shrugs

40kg x 15

45kg x 12

47.5kg x 10

finding it abot hard to keep ahold of the dbs but oh well still feeling it in the traps and forearms.

standing smith machine shrugs

120kgs x 15

120kgs x 10

130kgs x 9 (was pretty buggered by this set)

P.S this was last nites workout had a rest night tonight :oops:

[poos_n_wees]

standing db shrugs

40kg x 15

45kg x 12

47.5kg x 10

finding it abot hard to keep ahold of the dbs but oh well still feeling it in the traps and forearms.

Do you use straps at all?

Nice work on the shoulder presses!

[samoan_muscle]

cant remember wat the weights were but did one set of 6 of the whole stack lol bit of a ego booster :pfft:

Wow - thats amazing.... :shock:

[2guns]

nah dnt use straps, just tough it out when u got big calises on yr hands it doesnt really hurt after a while.

Wow - thats amazing....

wateva bro, just abit of fun aye.

when u competing?

[samoan_muscle]

November 11th - north harbour champs -

aren't you doing that one too?

[Varven]

Straps arent for callouses or blisters, its to allow you to train a muscle effeciently without having to stop due to lack off grip strenght...

especially when working back/traps ...

[2guns]

yeah depending wat i decide. if im commiting myself to trying to win the nabba junior title next year at the nationals ill do it to qualify. this was my plan for this year but dont think im ready, and dont wanna travel all tht way to get my ass kicked lol.

also might do nzfbb next year which means ther wouldnt be any point of doing nth harbour. but have to find out a few things yet.

might c u ther...

[The Legend Killer]

Hey dude I know you don't do this journal anymore, but I was just wondering if you could give us a rundown of your typical diet for a day. I know you've probably already done this before on this forum. Cheers

[2guns]

ok a quick update on my training/diet/progress what have u..

was a tad over 90kg before i did the nth harbour comp dropped down to 84kg on stage. weight is back up to between 88 and 89kg.

training is going good although last 4days ive had a sore elbow joint i hurt it at work trying to square up a big frame id made.

might be due to the repetitive work i do, wil find out more about this and if so ill leave my job at xmas and get a new one before the problem worsens.

today did back and tris and felt much better.

my typical diet. im not overly strict, meaning i dont always eat at consistent time because of work and im young and unorganised and tend to go for the easy options sometimes rather than cooking a meal. althought most of the time my eating is very good and protein is kept high.

ok,

breakfast il have weetbix and yogurt and some oats and a protein shake and banana (i dont like oats very much so have a smaller serving and have weet bix too)

morning tea i have a banana and protein shake if im busy at work or if i have time ill have a can of salmon/tuna and some kind of carbs e.g rice or kumara or potatoe

lunch same as morning tea - meat for protein this could be red meat or chicken or fish and a carb source e.g. rice etc

afternoon tea same as morning tea, although last few weeks afternoon tea has just been a shake and banana because we flat out at work.

then ill go home after work and have shower then have whatever is going pretty much but always a shake. EXAMPLE: today i had 6 weet bix one yogurt, 2 nutella sandwhich, protein shake and tin of fruit salad.

after training i have protein shake at the gym

i drive home have shower then eat chicken rice and lots of cooked vegetables.

before bed ill have a protein shake.

there u go hope tht helps.

NOTE. all protein skakes are at least 1 1/2 serves and some are double serves and they are all made in water.

i also drink at least 3 litres of water at work and another 2 or 3 out of work like at the gym and at home. so about 6 litres a day ( lots of water is important)

[Varven]

Wow so at least 6 shakes a day a ? .... arent you worried about too much whey in your diet ?

Do you swith the brands around or which one do you use ?

[2guns]

too much whey? i eat lots of real protein too.

and i use the dymatiz elite brand, its cheap and tastes good lots of prople rubbish it but its fine for me, cant afford to spend all my money on a protein powder.

who said anything about my cycles?

[Cammo]

too much whey? i eat lots of real protein too.

and i use the dymatiz elite brand, its cheap and tastes good lots of prople rubbish it but its fine for me, cant afford to spend all my money on a protein powder.

who said anything about my cycles?

You should try this stuff mate. A good quality blend of whey isolates & concentrates that tastes pretty good & costs around $160 for a 10lb bag (it's a similar price to the Dymatize Elite Whey but there's a couple more grams of protein per serve).

I swear by the stuff.