first and last comp!

[HarryB]

yeah got to take pics this week so I can compare 17 weeks away vs 11/10 away, can feel the veins but they are not showing on my lower stomach. the diet is pretty much very low on carbs, my only carb intake is the morning oats (3/4 cup) + 100 g of frozen berries or the watties lite sliced apricots, weight is about 83-84...need to be 75kg comp day

If things start to stall sometimes having a 4-5 day period during which you increase your carbs helps reboot your metabolism and speeds up bodyfat loss.

Maybe spread your carbs out over a few meals throughout the day?

However what you are doing presently is definitely working, just change things around if you are stalling.

[crazyfacials]

alright boss will do so...for those interested here is my diet per day

morning

3/4 cup oats

100g frozen berries (or the lite apricots)

1 scoop protein (ON 100% banana cream ...tastes yucky btw)

snack1

2 scoops of protein

lunch

250g of lean beef/chicken/fish

300g pumpkin

250-300g of broccoli + cauliflower

snack 2

same as snack 1, both in water

dinner 300g of lean beef/chicken/fish

300-400g of pumpkin

250-300g of broccoli/cauliflower

prebed

2 egg white mixed with 1 scoop of protein powder + dash of water...microwaved for 1.5 mins to make it a pudding

or

1 sache of weight watchers jelly+scoop of protein....left in the fridge for a while to be a protein jelly thing

as you see it's very low on carb

[Shutupandsquat]

Yeah, maybe look at reducing protein and increasing carbs.

[crazyfacials]

Rocked up today to work on my super lagging parts (I am lagging all over I know lol) ...arms and abs

10 min cross trainer warm up

some rotator cuff warmup

ez bar curls

bar +10kg a side x 10

bar + 12.5kg a side x 10

bar + 15kg per side 10 x 2 sets

standing hammer curls (while not doing a rocking/air humping motion like I normally see at the gym)

15kg x 24 (12 a side)

15 kg x 20 (10 per side) x 2 sets

reverse curls

20kg barbell x 10-12 reps x 4 sets

preacher curls (had to do these on an incline bench since the preacher curl machine was being hogged by some f*ck face)

15kg dumbbell x 10 reps x 4 sets (pretty sad with my shoulder injury that my right arm is almost as weak my left)

side bends

25kg dumbbells in each hand, 24 reps x 4 sets

hanging leg raises (straight legs)

4 sets of 12 reps

cable crunches

4 sets of 6 bars of 10 reps

rope tricep ext

6 bars x 10 reps x 4 sets

single arm overhead ext (dumbbells)

15kg x 10 x 2 sets

17kg x 8

got hungry and went home

pm session "cardio"

20 min cross trainer....got hungry so ate a carb rite bar lol...then did 10 mins on the bike and went home

[crazyfacials]

did an hour's cardio in the morning today, that felt good

PM session

10 min cross trainer

rotator cuff warm up

overhead press machine (facing the machine)

60 lbs x 10

80lbs x 10

100 lbs x 10 x 3

very minimum pain , cheers muclenz

lateral dumbbell exercise the osteopath gave me

4 sets of that

front plate raises

20kg x 10 x 4 sets

reverse flyes

100 lb x 12 x 2 sets

110 lb x 10

120 lb x 10

barbell shrugs

60kg x 10

100kg x 10

140 kg x 10

180kg x 10

180kg x 8

trap bar shrugs

bar+80 kg x 12 reps x 4 sets

20 min cross trainer...done and dusted, bought a cross trainer from trade me today and need to pick it up on saturday, hopefully this will help since I can finally get to watch game of thrones!

[icecream]

Love the slippers!

[crazyfacials]

"Life is too short to not spend it looking cute"

lol nah everytime my old man comes to NZ he steals my ones and goes back to the motherland with em...on the flipside when the old lady comes she leaves extras behind...too bad I wear size 11-12 and she wears midget size ones....they are super warm though

[crazyfacials]

hey kittens

before I start here is some of the stuff i've been eating

Monday

did 1 hour x trainer cardio in the AM

PM

chest/triceps

did a warmup on the x trainer for like 6 mins

benchpress

bar x 12

60kg x 10

90kg x 5

100kg x 5

110 kg x 7 (last 2 were spotted, injured shoulder brah is injured and weak)

100kg x 7 drop set to 60kg x 8

hammer str incline press

60 lbs per side x 10...3 sets ...fucking shoulder

cross over cables (dumbest thing to do with a bung shoulder)

50 lbs per side x 10

60 lbs per side x 10

70 lbs per side x 10 x 2

BW dips

4 sets of 10-12 reps

overhead dumbbell tricep ext (single arm)

15kg x 10

17kg x 10 x 2 or 3 can't remember

rope pull down

5 bars x 10

6 bars x 10 x 2 or 3

single arm tricep pulldown

20 lbs x 10 each arm

40 lbs x 10 each arm x 3

20 mins cross trainer

I am under 10 weeks away from comp...this is what I look like (Sorry for the quality was cybering AIDZE...nt srs btw)

[AZIDE]

.

[Terrymundo]

just read the first and last page of journal. going from not being able to bench 100 to repping 110. thats solid. magine where youl be in 2 more years

[thatwaslight]

hey kittens

before I start here is some of the stuff i've been eating

Monday

did 1 hour x trainer cardio in the AM

PM

chest/triceps

did a warmup on the x trainer for like 6 mins

benchpress

bar x 12

60kg x 10

90kg x 5

100kg x 5

110 kg x 7 (last 2 were spotted, injured shoulder brah is injured and weak)

100kg x 7 drop set to 60kg x 8

hammer str incline press

60 lbs per side x 10...3 sets ...fucking shoulder

cross over cables (dumbest thing to do with a bung shoulder)

50 lbs per side x 10

60 lbs per side x 10

70 lbs per side x 10 x 2

BW dips

4 sets of 10-12 reps

overhead dumbbell tricep ext (single arm)

15kg x 10

17kg x 10 x 2 or 3 can't remember

rope pull down

5 bars x 10

6 bars x 10 x 2 or 3

single arm tricep pulldown

20 lbs x 10 each arm

40 lbs x 10 each arm x 3

20 mins cross trainer

I am under 10 weeks away from comp...this is what I look like (Sorry for the quality was cybering AIDZE...nt srs btw)

those plates are fucking disgusting don't ever post that poverty table wear on this site ever again

[HarryB]

Coming down good man.

[crazyfacials]

":13ofdg2y]Strong pic. Looks like you're close to getting abs. Can't wait to see how thick tight solid you can get. 10 weeks is ages lol

life is too short to spend it not being cute, I dunno man 10 weeks seems pretty short to me lol (from a couple of the bros here they recommend I peak 2 weeks away incase of sickness/injury etc) so really under 8 weeks

just read the first and last page of journal. going from not being able to bench 100 to repping 110. thats solid. magine where youl be in 2 more years

Yeah pretty pissed off though, prior to hurting my shoulder I managed 130 for 2 reps

those plates are fucking disgusting don't ever post that poverty table wear on this site ever again

Need to lower your tren dose honey bunny, what did those plates ever do to you? They've been with me through wars bro....through wars, but I do need to get bigger ones esp how I eat like half a kg of veg with each meal and now need to get a side dish.

Coming down good man.

Cheers boss! I am pretty used to this diet now but still got some olive oil last to try to add to my food and see how that goes, hopefully when I get pinched this friday it will say below 13% ( lol one can dream)

[crazyfacials]

did legs on tuesday

did arms + abs yesterday (yes doing biceps/triceps twice a week...)

did shoulders + traps today

Morning cardio

30 min on the x trainer

PM weights

some silly warmup stuff

the osteo thing he told me to do for lateral rises

phaggot press machine (dunno what it's called but you stand and push the handles to do a sort of overhead press but you push it on an angle) I think it was 30 or 35kg per side.... each side x 10 x 4 sets

plate front rises

10kg x 10

15kg x 10 x 3

rear delt flyes

100lbs x 10

110 lbs x 10 x 2

120lbs x 10

barbell shrugs

bar x 10

bar + 40kg x 10

bar+ 80kg x 10

bar + 120kg x 10

bar + 160kg x 10 x 2

trap bar shrugs

bar + 80kg x 15 x2 sets

bar + 90kg x 12 x 2 sets

20 min cross trainer

diet

breakfast

3/4 cup oats

100g tinned peaches

1 scoop protein

snack

2 scoops protein

lunch

200g meat (cooked in 1 tea spoon of olive oil)

1 of those little 90 second heat in the microwave brown rice tubs

400g veges

2 cans of the energy drink on special at countdown (emerge I think?)

quest chocolate brownie protein bar (FUUUUUUUCK IT IS AMAZING)

snack

universal protein bar

dinner

300g meat

400g veges

300g pumpkin

pre bed

protein pudding

I got measured @ 14.90% BF today and weighted 83.4kg ...I thought the small carb up might help out...dunno if it did, but mentally it was amazing...brb another melt down in 3 weeks time lol

[crazyfacials]

nothing special today, 2x cardio sessions and did a posing session...need to work on side chest/triceps and not look like a retard while doing it

[crazyfacials]

did chest and biceps on monday

did back and triceps today...nothing special just trying this little silly program (programme?)

t bar rows

20kg x 15 warmup

40kg x 12

65kg x 8

70kg x 8

75kg x 8

Widegrip lat pulldown

140lbs x 15

155lbs x 12

170 lbs x 10

dumbbell rows (no rest between arms/sets...so it's really 1 long set I guess?)

8each side of 25kg ...when doing the first 2 sets it was cool...the third one is when I felt like I was getting molested gently

close grip (V bar) pulldowns

12 x 140

10 x 155

8 x 170

6 x 185

cable tricep extensions

50 lbs x 12

70 x 8

80 x 8

90 x 8

I did like 2-3 extra sets on top of those cause like a retard I kept on forgetting to change weights

rope pulldown (was kind of tired by now)

4 bars x 15

5 bars x 12

6 bars x 10

10 min on the x trainer...did an hour in the morning too...will do 30ish mins soon while I watch game of thrones

[AZIDE]

.

[crazyfacials]

Thanks bro, I will remain safe

[crazyfacials]

yes another day of doing arms...Mateo better be right about doing arms everyday...could be me but they feel/look bigger (the lefty even shows a vein sometimes)

AM session

cross trainer while watching game of thrones...call me the kalisee from now on so that's like 50 mins? my cross trainer is a cheapo 60 dollar one from trademe so I dunno cals burnt and shit but hey at least I am doing something while watching the show? It doesn't feel as nice as this fancy gym ones though...

PM

Biceps/triceps/abs

Dumbbell curls

13kg x 20 (10 each arm)

15 x 20

15 x 16

15 x 20

rope curls

I think 4 bars (maybe 5?) x 10-12 x 4

preacher curl machine

60 lbs x 10-12 x 4

reverse ez bar curls

bar+10kg each side x 10-12 x 4

standing overhead cable tricep extensions

5 or 6 bars x 10 x 4

overhead dumbbell ext (single arm)

17.5kg x 8-10 x 4 each arm

dips

bw x 10 x 4 sets

close grip benchpress

60kg x 8-10 x 3 sets (was wasted by now)

incline crunches (on the decline bench)

bw x 15 x 4

side bends

22.5kg x 10-12 x 4 each side

wood chopper

can't remember x 10 x 4

treadmill

2mins @ 4km

then 10 mins @ 15 km 30 sec on/off (HIIT)

....might do another x trainer session later on when I watch another episode

[crazyfacials]

These videos always make me lol

[crazyfacials]

AM session

30 mins cross trainer

PM session

Shoulders/traps then biceps/triceps (Mateo you better be right)

rotator cuff warmup...

This machine (anyone know what it's called? SUAS and that Aids Fella reckon it's the phaggot press machine)

12 reps of 40 kg per side

10 @ 45kg

2 sets of 8 reps @ 47.5kg

my right shoulderis now my weak one when doing things like this

Single arm lateral rise

15 reps@ 6kg

12 @ 10 kg

8 @ 12.5kg x 2

Polaris machine rear delts

15 reps @ 100 lbs

12 @ 110

10 @ 120

10 @ 130

Front barbell rises (fixed barbells)

8 @ 20kg

8 @ 25kg

8 @ 25 kg (or was it 30? can't remember)

Shrugs

10reps @ 60kg

12 @ 120kg

10@ 140kg

8 @ 160

8 @ 180

cable upright rows

5 bars @ 15

6 @ 12

7 @ 10

7@10

BICEPS

mini bar curls (it's like an olympic bar look alike but it's a smaller version, I feel sorry for it since it's trying its best to be a real full sized bar...real cute bar reminds me of the Dolans , I wana call it a Dolan bar)

bar +20kg x 10 reps x 2 sets (my forearm pain of death is back )

bar + 30kg x 8 reps x 2 sets (as above)

Concentration hammer curls

14kg x 10 reps each arm x 4 sets

Single arm cable curls (the bars here are lighter than the rest of the ones in the gym)

3 bars x 10 each arm

4 bars x 10

5 bars x 10 x 2

single arm cable tricep pulldown(as above with the bar weight)

4 bars x 10

5 bars x 10 x 2

overhead rope extensions

4 bars x 10

5 bars x 10 x 2

2 mins walk on the x trainer @ 5km

followed by 30 sec on/off at 15/15.5km for 10 mins

might do another 30 min session while I watch more game of thrones...

Shakira is so underrated, very talented lady!

[icecream]

Hammer vertical press kinda? All kinds of odd contraptions there.

[crazyfacials]

Hammer vertical press kinda? All kinds of odd contraptions there.

yeah the good thing about it is you do it on an angle so it doesn't hurt as much as doing a barbell overhead press (tried doing the barbell alone today and 10 reps were painful as )

[crazyfacials]

cbf typing today's workout...can only say that it sucked...my fucked up shoulder isn't helping and even trying to bench 100kg felt like it weighted 500kg....halp pls

my weight hasn't moved much either so that's not good...going to be 8 weeks out this saturday and I somehow need to drop 10kgs...any clen smoothies ?

[crazyfacials]

Busy day today...

Had an early morning Mod meeting to discuss what we're going to do with TLG someone was going to call Winston Peters so he can cleanse the land from him...but we dunno yet, then it was work, after that it was a lecture and finally some gym time

Doing some silly program for now but decided to test the knee

Squats

bar x 10

1pps x 10

2pps x 10

3pps x 10 x 2

pretty happy to be back to doing 3pps

Leg press (Paused at the bottom, shit is much harder )

8 reps @ 4pps

6 reps @ 5pps x 3 sets

leg extensions

15 reps of 150/165/180 lbs

stiff leg deadlifts

1.25 pps x 10

1.5 pps x 8 x 2

lying leg curls (the ones where you can alt legs...this mother f*cker is in kg too)

15 reps each leg @ 30 kg

12 reps @ 30kg

10 @ 36kg

standing calf raises

235 lbs x 15 reps x 4 sets

Hanging leg raises

4 sets of 20

.... true story after finishing my workout I decided to bust out a triple bicep flex and all of a sudden people started to run away from the gym and some were crying and shit...they were yelling DRAGON DRAGON.... then all of a sudden a trainer said I scared all those cowards and my massive lats looked like dragon wings and it scared the shit out of them

in othe rnews my weight isnt going down...f*ck my life...if anyone wants to fix my diet lemme know and ill blow you a kiss

breakfast

3/4 cup oats (raw)

100g frozen fruit

1 scoop protein

snack : 2 scoops protein

lunch : 200g mince

400 g broc/cauli

300g pumpkin

snack : carbrite bar (SMORES MOTHER f*cker)

dinner: 300g mince (normally steak or chicken but I couldnt be fucked)

400 g broc/cauli

200gpumpkin

prebed: 2 egg whites with 1 scoop protein and a dash of water...microwaved for 45 sec and makes a mean pudding

gonna do 1 hour cardio now

plz halp