first and last comp!

[runveerun]

I think it's time I get that bloody cortisone shot, anyone ever had it? if so how long were you away from the gym after taking it?

Hey CF! I have had a cortisone shot in my knee, it felt better almost immediately, I ended up needing physio on it as I hadn't walked on the leg for 6 months, but normally I reckon it would be back to the gym pretty quickly as long as there were no other issues with it.

Is your doc recommending one?

Good work on the Sheiko BTW, you need to take a picnic and sleeping bag to the gym on Sheiko :pfft:

[crazyfacials]

I think it's time I get that bloody cortisone shot, anyone ever had it? if so how long were you away from the gym after taking it?

Hey CF! I have had a cortisone shot in my knee, it felt better almost immediately, I ended up needing physio on it as I hadn't walked on the leg for 6 months, but normally I reckon it would be back to the gym pretty quickly as long as there were no other issues with it.

Is your doc recommending one?

Good work on the Sheiko BTW, you need to take a picnic and sleeping bag to the gym on Sheiko :pfft:

oh well that's good to know, nah my doctor was up to jack all, didn't even check out my shoulder, just sent me to a physio and filled out ACC forms...the physio agreed that I need the shot after 2 sessions ...i'll go get a scan tomorrow , and yeah it's been ages since I had to do a long session @ the gym like the sheiko ones but so far it's been fun (apart from the last few sets of squat )

[crazyfacials]

yesterday I was pretty pissed off at some kids in class who wouldn't shut the f*ck up when the lecturer was talking...I think next time im going to have a word to them, by about 7:30pm i decided i might aswell do Sheiko week 3 monday even with a bung shoulder, to my surprise it went pretty well especially on the squats (mind you I belted up for the last sets)

decided to do some early morning cardio today and might do another cardio session in the afternoon to get over the guilt of feasting over the entire weekend

[crazyfacials]

I promised a friend that i'll go see kung fu panda with her tonight so that meant I had to train in the morning... (dumb idea the bar was cold!)

as soon as I step in the gym I notice pretty much everyone there is indian...there were turbans and bandanas as far as the eye can se....I don't think anything of it and move on, I swear at some stage I could even hear indian music...

as I go to do deads from the first pin (our gym doesn't have boxes to do deadlifts from) I notice a guy was standing right next to me on his cellphone...I look at him as if to say "you using this?" but he doesn't do anything and keeps on talking on the phone....so I continue with my stuff... now I listen to youtube songs on my iphone (the app is called MxTube great app if you jailbroken your phone) and when the song finishes I hear indian music again....I look to my left and it seems like one of the indian dudes has a song list of indian music playing up on his phone speaker/music playing device...pretty rude if you ask me, and how the hell do people get pumped up to that music? I play another song and move on to the benchpress

I do a set of benchpress and indian cellphone man is still walking around the gym...he sits on a bench next to me... then walks around more I do more sets and finish my benchpress section of Week 3 Wednesday and the dude is STILL on his phone, I wonder how much of a phone bill he has racked?

I end up doing the rest of my workout and curse the frozen bar...it was so cold that it hurt to grip it...overall was a good workout...will attach the picture later on

this video is a tribute to today

[poos_n_wees]

Lol I know what you mean about the cold bar.. I had to train early the other day, and the fricken gym was like an igloo.. Colder inside than it was outside :shock:

this video is a tribute to today

:pfft:

Kung Fu Panda 2 good? Loved the 1st one lol

[crazyfacials]

Will let you know after I watch it tonight, hoping it's as good as the first one

[crazyfacials]

movie was sold out.... /rage

but garrison's beef salad was good !

[crazyfacials]

just cardio today, had to pick up family from the airport... went on the scale in the morning and it said I was 89kgs...successful cut is successful so far, hoping to be at 80 by december ...as long as I keep my same strength I'll be happy

[poos_n_wees]

...went on the scale in the morning and it said I was 89kgs...successful cut is successful so far, hoping to be at 80 by december ...as long as I keep my same strength I'll be happy

Nice work CF :clap:

[crazyfacials]

...went on the scale in the morning and it said I was 89kgs...successful cut is successful so far, hoping to be at 80 by december ...as long as I keep my same strength I'll be happy

Nice work CF :clap:

cheers! I think I saw you at the gym the other day but wasn't sure...didn't want to walk a random person and say "are you poos and wees?" like that dude that did to wanabejacked lol

...also there is no kung fu panda at the times me and my friend want to watch it so that's going to suck...we'll see captain america next week!

here are the 2 workouts for Wed and today

[crazyfacials]

so here we go ...monday

like a dipshit i forgot about my scan last friday and now I have to wait until thursday to get it done, funny thing is my right shoulder feels better now but the left one is starting to ache :/

another side note...I might walk around with a spray from now on...at tech I was sitting next to a dude that stunk...imagine the smelliest rubbish bin ever...now throw a thousdan freshly spolied dipers into that bin and that's how he smelt

then in another class a dude with horrible breath was sitting behind me breathing as hard as he can...and also was farting...the f*ck is the matter with these people? /rant

oh I tried front squats today and after the 2nd set of 65 I decided to revert back to back squats since I am a retard and am very unco when it comes to doing things like this....

diet the last few days has gone down hill as I went out for a few drinks that turned into a lot of vodka/jim beam (and also losing @ circle of death) the next 2 days were recovery + the worst diet ever (was good to try cheese cake and pasta again though)

I get pinched in a 3 weeks so I got to clean up my diet by then and hopefully manage to lose 1-2kg of fat

[crazyfacials]

saw captain america today...biggest waste of 2 hours...even though the ticket was free I wish I asked for a refund

just did an hour's cardio on the x trainer today (about 750 cals burnt)...

[thatwaslight]

you trollin misc brah?

[crazyfacials]

weighted @ 88.3 Kg this morning, this is a big drop imo so it would be interesting to see what was lost, hoping it's just water/fat but yeah...I didn't eat much food yesterday that was heavy mass wise, but was dense in cals (these zeroimpact carb protein bars are about 470 cals each, I had one instead of dinner as I didn't have time to eat after class since I had to be at the movies) plus chewing that thermo gum really makes you feel the burn up your ar...err you burn up inside so that + cardio meant there was a lot of sweat shed...pinch test in a few weeks should tell though

you trollin misc brah?

yeah bro, mind you it has been a bit boring as of late...

[poos_n_wees]

Impressive weight drop is impressive :grin: What's that thermo gum??

cheers! I think I saw you at the gym the other day but wasn't sure...didn't want to walk a random person and say "are you poos and wees?" like that dude that did to wanabejacked lol

Its Tanz bro, come say hi so it looks like I have friends

Yep will be checking out Kung Fu Panda this week.. Will let ya know how it goes

[crazyfacials]

sweet as will do, im not hard to miss either...the only iraqi dude in the gym who has a shaved head (although now it's grown a bit and is as long as the mini beard I got growing right now)

[crazyfacials]

good workout today, except my elbows are starting to play up now...oh well only friday to go after this...

here is the thermo gum, was $1.50 USD a pack and got 3 of them...to be honest the flavour is yuck but that goes away real quick ...i've attached a pic of what it looks like ...

also the benchpress is messed up the 2nd to last of the first set I did 95 instead of 90 and the last set i did 100 instead of 95....my bad there

[crazyfacials]

just cardio today 850 cals on the cross trainer, tried xtend watermelon today...pretty good but I think I mixed up my scoops/water ratio, put 2 scoops in 750ish ml of water and it wasn't that bad...or that good either...smelled f'n amazing though

random thing of the day....I noticed i got a few songs of meatloaf on my iphone, although he's a great singer I wonder how one can lift/do cardio to the voice of a man who always sounds like he's crying?

tomorrow is last day of sheiko 29 and i think I might go back to a 4 day split from monday seeing how after today's scan it revealed that the tendons and muscles in my shoulder are fine apart from some inflammation/liquid which might require the jab to get rid of...or I can wait for it to go away

[crazyfacials]

only managed to do the squat and bench portion today...actually not even the full bench part, just got up to the heaviest set (2x2 of 100kg) and then i gave up due to my elbow hurting like hell

[crazyfacials]

another hour's cardio today weight is still in the 88.3-88.6 range

[crazyfacials]

i've had a stiff neck since saturday....it gets better at night but when i wake up in the morning it's more painful than ever...so I am spending this week moving my head left and right like a pigeon

did bicep/tricep on monday...tuesday off....cardio on wed

weight as of today = 87.7 kg getting my bf checked on saturday...I think the last time I was measured @ 21%

[crazyfacials]

neck is still bothering me....woke up extra early because I couldn't go back to sleep due to the pain, will try to call the physio today and see if I can be treated while paying my low ACC supported fee due to my shoulder 8)

did cardio in the morning (empty stomach) and weighted at 87.2kg

weight is going down a bit too fast imo so hopefully it's not all muscle, will know tomorrow ...body fat est 18-19% (can see the top 2 abs/line between if I flex them ..however the mid and bottom ones are hiding behind a shield of rubber!)

I might aswell state what I am taking at the moment...

Multivitamin (ON optimen)

creatine mono

2x gell fish oil (nature's owl each gell contains 1500mg fish oil 270mg EPA/180 DHA)

protein blend

oxylite pro (2x in the morning and 1 in the pm)

bulka DAA

sometimes I chew a thermogum....sometimes I take xtend prior to working out and if I don't have enough time to eat lunch/dinner then I sometimes eat a zero impact protein bar (normally only on mondays as I have classes from 1pm -6pm non stop

typical dailly diet is as follows

2x oxylite atleast 30 min before breakfast

(breaksfast)

2/3 cup of rolled oats (raw)

1.5 scoops protein

100-150 mixed berries

(midway i take my multi+fish oil +1 scoop of bulk daa(came with its own scooper))

about a handlful of almonds+walnuts or a spoonful of peanut butter (the non sugar/salt sanitarium ones...normally crunchy)

lunch

200-300 meat (beef/chicken/fish)

300ish veggies

200-300g of either kumra or pumpkin

post workout 1 tea spoon creatine mono1 scoop of protein+small handful of berries ...this one is random and can be done at after breakfast/lunch/dinner

dinner

same as lunch but no kumra...sometimes i replace the meat with 4-5 egg whites and 2 whole eggs...and if I have any 2-3 slices of chicken bacon

prebed snack

1.5 scoops protein+small amount of berries + 5-6 almonds or half a tablespoon of peanut butter

or sometimes a 250g tub of cottage cheese with splenda and berries

no idea on how much cals im eating but I think I might have to start counting them soon otherwise this random shangdangle way of measuring my food will bite me on the ass

[crazyfacials]

saturday's diet was crap (had chocolate/cheese cake/corn chips/le snack/oat bar/6 vogal bread all as extra to my normal diet....gotta get it out of my system once a month!) sunday was pretty good, except my pre bed snack were about 15-16 skewers from a somewhat newly opened chinese place in East Auckland/Ti Raku Drive

CURRENT INJURIES = 2 F'D UP SHOULDERS, A NECK THAT HURTS LIKE HELL!!! :evil:

Monday

did morning cardio of 60 mins on the cross trainer

in the afternoon I decided to do chest/triceps/calves (might aswell get the benching out of the way before tomorrow's shot)...I'm 5-6kgs lighter than what was 6 weeks ago, I didn't lift at all last week and the 4 prior to that were sheiko....hoping that today would go well

Benchpress

60kg x 5

80kg x 5 (felt heavier than normal)

90kg x 5 (felt alright)

100kg x 3 (the last one was a half assed rep ...i guess the weight loss is showing)

I decided to try doing 1 reps and see if I can break my PB of 100

105kg x 1 (PB) was pretty stoked at this, didn't have a spotter (I train alone) but a few of the dudes I normally talk to were around....SO

110kg x 1 (NEW PB) the dude was about to help me but I told him not to...ended up doing it all solo fucking happy

then he tried to talk me into trying 120kg and I accepted...I might of had 30-45 sec rest after that 110kg press...

120 x 0 ! I controlled it well on the way down and lifted it an inch above my chest but it got stuck there and I decided to ask for help lol

incline benchpress (barbell)

60kg x 10 x 4 sets

80kg x 6

dumbbell flyes

20kg x 10 x 5 sets

standing calf raises

205 lbs x 10 x 5 sets

seated calf raises

50kg x 12 x 4 sets

seated tricep extension machine

50 lbs x 10 x 3 sets

dips machine

80kg x 10 x 3 sets

tricep cable pulldown

60lbs x 10 x 3 sets

10 mins HIIT (30 secs off, 30 sec on ) + 5 min slow walk on incline

today's diet (feel free to critique)

[crazyfacials]

so im only doing cardio now days, had my shot on tuesday and the doc reckons the next 2-3 weeks I shouldn't do any upper body workout... might do legs...but other than that this journal won't be updated for a while, woke up today after sleeping 10 hours for the first time in ages...weight @ 86.8kg

[crazyfacials]

Morning session weights

had a break between classes and decided to hit the gym for an hour or so

Squats

60kg x 10

100kg x 5

120kg x 5

140kg x 2 x2 (used to be 6 reps :/ )

40kg Hack Squats supersetted with leg extensions (115 lbs)

8-10 hack squats --> 10-12 extensions x 3

leg press

200kg x 10 x 3

standing single leg ham curl

36 lbs x 8-10 x 3 (per leg)

laying hamstring curls

90 lbs x 10 x 3

evening session = cardio 1 hour cross trainer

weight = 83kgs now