first and last comp!

[trainlikeafreak]

you cutting for a show right? def take out mince bro! thats what id do anyway. and the protein bar.

[crazyfacials]

you cutting for a show right? def take out mince bro! thats what id do anyway. and the protein bar.

for real? god damn mince why did it have to taste so good? yeah for a show man...no more mince then just chicken and "eye round steak" from the asian place

[trainlikeafreak]

id say just rump steak with fat removed obviously, fish, chicken breast and egg whites

[crazyfacials]

sweet will give that a go then 8 weeks from this sat!

[Pseudonym]

Definitely agree on the mince. Ditch that for chicken breast and lean rump. Later you might want to cut that back to mostly chicken, with red meat every 2nd or 3rd day.

Swap the bar for a meal that isn't processed crap. Possibly fish, if your conscience allows it (mine doesn't much any more).

Try those two things. If that doesn't work, start ditching the carbs.

[crazyfacials]

sweet man will def try that, been using the crappy cross trainer that I got from trademe more but now I finished game of thrones S1 it's not as fun...that stuff is addicting!!

oh on to today's stuff

morning 30 min x trainer

afternoon

PReacher single arm dumbell curls

12kg x 10

14 x 10

17 x 10 x 2(forearm pain pls)

Hammer curls

17kg x 10 x 2

21kg x 10 x 2

ez bar curls

10kg per side (should I say .5 PPS? I want this journal to sound manly) x 10 x2

15kg x 10

17.5kg x 10

reverse curls

10kg per side x 10 x 4

single arm dumbbell OVerhead ext

15kg x 10

17x10

20 x 8 x 2

bodyweight dips

4 sets of 10

rope pulldown

6 or 7 bars x 10 x 4

then 1 hour x trainer

like I said Mateo said I need to work on my arms and do them everyday, the dude's arms the size of my head so I am not going to argue with him!

Diet today

(did cardio)

3/4 cup oats

100g oats

1 scoop protein

2scoops protein

200g hoki

300g pumpkin

400-500k frozen veg

tuna sandwich from MIT (got hungry mid lecture and he gave us a break...so I went and bought it...then like 10 mins after the break he was like...well we're done for the day....grrr)

1 scoop protein mixed with 2 egg whites to make a pudding

250g of that countdown sizzler steak

200g pumpkin

400g veg

(did my pm workout after dinner)

1 whole egg + scoop of protein microwaved

[trainlikeafreak]

where do u train mate? Mateo trains at CP botany doesnt he so guessing you train there possibly?

[crazyfacials]

where do u train mate? Mateo trains at CP botany doesnt he so guessing you train there possibly?

used to go there, but now @ fitness plus (behind happy days)

he's all over the show but mostly at CP Botany he reckons by going to different gyms and seeing different people he gets motivated (?) I dunno eh ,maybe I am strange but just going to the same gym over and over is the same as going to a different gym...if anything I prefer to go to a gym where I know where each machine is :pfft: but for now I am getting him to teach me how to pose ...so far it seems like my back/chest/legs are good but my arms f'n suck lol (and then we have the different arm size problem...and lats..and now I am starting to notice my legs are different too...)

[trainlikeafreak]

lol you should be at muscle and fitness mate its the place to be :nod: maybe then Moe could teach you how to pose

[crazyfacials]

lol might try it for a short while if there is no joining fee, I normally pay for a whole year at fitness plus, can't go wrong with 480 for a year for a massive gym (heard Moe's gym is cheap though) does he actually work there?

[trainlikeafreak]

lol might try it for a short while if there is no joining fee, I normally pay for a whole year at fitness plus, can't go wrong with 480 for a year for a massive gym (heard Moe's gym is cheap though) does he actually work there?

no joining fee mate, $500 up front for the year. Moe doesnt work but he is in and out all of the time and is always happy to be helping out members with one thing or another. most of the equipment is imported from the states so its pretty unique.

[icecream]

I like to switch between creo and fitness plus for a different backdrop, although I won't be renewing creo after December.

If you're motivated and like where you are I wouldn't bother moving

:horseshit:

[crazyfacials]

lol might try it for a short while if there is no joining fee, I normally pay for a whole year at fitness plus, can't go wrong with 480 for a year for a massive gym (heard Moe's gym is cheap though) does he actually work there?

no joining fee mate, $500 up front for the year. Moe doesnt work but he is in and out all of the time and is always happy to be helping out members with one thing or another. most of the equipment is imported from the states so its pretty unique.

sounds tempting, whats the casual fee like?

I like to switch between creo and fitness plus for a different backdrop, although I won't be renewing creo after December.

If you're motivated and like where you are I wouldn't bother moving

:horseshit:

yeah not to mention they were kind enough to start opening both doors so my massive boulder like shoulders can finally fit through!

[trainlikeafreak]

$10 for a casual

[crazyfacials]

Dear diary....

did some morning cardio today 30 mins

Was 2 mins late to my car and got slapped with a 12 dollar fine...gonna try to write a letter about it

so I walked into the gym to see that we got 2 massive brandspanking new crossover cable machines...they must of heard I was thinking of doing a switch next year

PM Shoulders+traps

did some warmup

that funny shoulder machine (look at a previous pic)

2PPS x 10 each side

2.25 PPS x 8 each side

2.5 PPS x 6 each side x 2 sets

Single arm lateral rises

8kg x 15

12.5kg x 10

13kg x 8 x 2

rear delt polaris machine

110 x 12

120 x 10

130 x 8 x 2

barbell front raises

25 x 8 x 2

30 x 8

barbell shrugs

60x 10 --warmup

120kg x 12

160 x 10

180 x 8 x 2

CAble uprights

50 lbs x 12

70 x 10

10 x 8

Diet today

3/4 cup oats

100g berries

1 scoop protein

2 scoops protein

250g hoki

300g pumpkin

400ish g veg

1 large can of tuna

200g pumpkin

350ishg veg

2 scoops protein

some berries

some oats

[icecream]

Crossovers? Damn I requested bumper plates :x

[crazyfacials]

been seeing this physio and she said my long bicep head is what's fucked not my delt but the way it connects it might feel like the shouldeR? strong bro science but she's the pro so I listened to her

diet has been tweaked...Dave has been calling me lately but I dunno eh

did legs and abs yesterday and somehow titty fucked my back....then halfway through today it got fixed, just like in batman comics

anyway did chest and arms and cardio today

5 min x trainer

shoulder warmup

flat bench

1pps x 10

2pps x 5

2.25ppsx 6 (last 2 spotted D: )

2ppskg x 6 or 7 f*ck knows

1ppskg x 15

hammer str incline chest press (the ones where you can do one side at a time or both)

70lbs per side (HOW MANY PPS IS THAT? f*ck I NEED TO KNOW THE PPS PLS)x 10 x 3

cable cross over (dumb fucking idea, shoulder/bicep hurt like a c*nt)

60lbs ps(pps?) x 10

70lbs ps(pps?) x 10

80lbs ps(pps) x 10

dips

bodyweight x 10 x 3

tricep pulldown

70 lbs (can we please get a pps, f*ck this reminds me of that stupid song caaaan I get a reeeeefill....this makes me roid rage even though I am natty) x10 x 3 (and so it appears the side machines weights seem heavier than the cross over ones? Icecream confirm please?)

dumbbell overhead ext (single arm)

15kg (eq to 0.75 pps)x 10 per arm

17.5kg (eq to 0.875 pps) x 8-10 per arm x 2

hammer curls

20kg (1pps) x 10 each arm x 3

spoke to the physio about why my forearms hurt and she was going on about how they get overworked or someshit (did she call me a wanker?) and was telling me hammer curls wouldn't hurt, and by scott she was right

ez bar curls

12.5kgper side (0.625pps) + the bar x 10

15kg per side (0.75pps) x 10 x 3

reverse cable curls

80 lbs (1.8 PPS) x 12 x 4

30 min x trainer

diet

Breakfast

cup of oats

2 egg whites

1 scoop protein

snack

2 cups of coffee

lunch (didn't have time to eat so I bought this)

HPLC BAR

500ml SUGAR FREE V (halal)

dinner

boiled chicken breast

400g broc/cauli

200g pumpkin

post workout

2 scoops iso 100

and will have 2 egg white+scoop of iso made into a pudding

I dedicate to you all this song

[crazyfacials]

Crossovers? Damn I requested bumper plates :x

Or decent collars!

[crazyfacials]

grrr tried to update this mofo and upload a new oldish pic but it shat itself....long story short I decided to not do the gym comp since the guys there are not natty and will do NABBA instead

[crazyfacials]

So I decided to call the ultimate warrior and get him to train me, this is the ultimate warrior training (he's yet to send me my program btw)

Yesterday (keep in mind I am a man with 1 shoulder)

Benchpress

Barbell x lots

60kg x 10

90kg x 10 x 4 sets

assisted widegrip pullups

4 sets of 10-12

bent over rows

60kg x 10-12

70kg x 10 x 3

stright arm pulldown (for lats)

4 sets of 10

lateral raises

4 sets of 10-12 @ 10kg (lolol...shut up assholes I got only 1 good shoulder)

bent over rear delt raises

4 sets of 10-12 @ 8kg (these are my weakest bodypart since i never really trained them)

overhead single arm tricep ext (focusing on the rom )

4 sets of 12 @ 15kg

dips (bw)

4 x 12

close grip benchpress

3 sets of 10 @ 60kg

single arm pulldown

4 sets of 12

barbell curls

barbell + 10kg per side @ 8-10 reps x 4 sets

today (ultimate warrior workout B)

squats

bar x dunno

60kg x dunno x2

100kg x 10-12 x 4 (not going to risk getting injured)

walking lunges

20kg dumbbells x 10 reps each leg x 4 sets

romanian deadlifts (form still needs a bit of tweaking, feel in the hammies but lower back too)

60kg x 10

70 kg x 10 x 3

steated leg curls

4 sets of 10

....ran out of time, got to prepare for an online test tomorrow (hopefully another 100% like the practical, plus do a stupid assignment about forces and vectors and cocks)

going to manukau crossfit on Saturday for a free session durra

[Ninja]

Lol at ultimate warrior workout and muslim blessed V

Nice leg day. May steal yours mine is getting a bit stale

Keep it up man

[crazyfacials]

assignments + work + injuries+ fixing the car has been dominating my life as of late....did this pic today

[Pseudonym]

Looks like the ultimate warrior knows his stuff! Big change, mate! :nod:

[crazyfacials]

Looks like the ultimate warrior knows his stuff! Big change, mate! :nod:

cheers captain, was hoping to have a better after pic in either this month (Sep) or next (Oct) but looks like competition plans are going to be on hold, had a few sessions with a well known trainer on this site (you know him well Pesudo ) and he did point out some things I really need to work on which I totally agree with, as I don't really have rear delts (I used to do bent over flyes totally wrong for as long as I have been doing it, ended up being another back thing instead of hitting the delts!) and my lower triceps are also not that great...I do have a decent horse shoe but need to make the triceps bigger as it seems like my biceps dominate my arms more than my tries, also my traps are a bit big compared to my shoulders so I might not work them directly for a while but hammer my shoulders, if I don't make it in Oct then it's cool...might be better to focus on a smaller show next year as a stepping stone, I am in no rush anyway

[tomsammce]

Happy birthday Al-Rawi