AO on the home straight

[AgentOrange]

yeah but the dam arms bigger than leg :evil:

[TonganTerror]

yeah but the dam arms bigger than leg :evil:

first laugh Ive had for the day AO cheers for that :pfft: :pfft:

[Peachy]

yeah but the dam arms bigger than leg :evil:

Lol and I'm afraid to tell you its tannder too. More sunbeds 8)

[AgentOrange]

15/9/2010

Still need to goto the supermarket... Will go tonight

830: 2 scoop shake in water

10am: 6 pieces of raw fish on cubes of rice (not typical sushi rolls)

12pm: f*ck loads of skinless duck and rice

6pm: 150g Chicken and Broccoli

Training - Will edit later

9pm: Cottage cheese

Water: 3 litres

Supps: 6-7 fish oils (1000mg), 2 x Novadex aka Horny pills :pfft:

Joined http://www.suntan.co.nz/ today.. I'll be making a land claim in not time.

Won $250.00 of Westfield vouchers today.... \:D/

[AgentOrange]

^^^ on second thought 250 should get me all of about 2 items

[Peachy]

Still need to goto the supermarket... Will go tonight

:naughty: First rule of scouts Ian. Always be prepared. tsk tsk

[tomsammce]

Still need to goto the supermarket... Will go tonight

:naughty: First rule of scouts Ian. Always be prepared. tsk tsk

Piss Poor Preparation Promotes Piss Poor Performance

PLANNING AND PREPARATION - IF THESE ARE SHIT, YOUR SHIT!

[rimma]

Joined http://www.suntan.co.nz/ today.. I'll be making a land claim in not time.

:pfft:

[AgentOrange]

Plan of attack for next week

Am running out of steam for 2 body parts a session so gunna stetch it out abit so as of monday new split is:

Monday:

AM: 1 hour walk PM Quads

Tuesday:

AM: 1 Hour walk PM Chest

Wednesday:

AM: 1 hour walk PM Back + Hammys

Thursday

AM: 1 Hour walk PM Shoulders + Traps

Friday

AM: 1 hour walk PM: Guns

Sat

10 am Kickboxing 1hour

Staple diet below (minus supps)

[AgentOrange]

19/9/2010

AM CARDIO:N/A

PM:Trained arms 10am

Muscle Group:Triceps and Biceps

Tricep push downs (rope) 12/10/8/6/12

Overhead DB extension 12/10/8/6/12

Tricep Push downs (bar) 12/10/8/6/12

Bench dips 12/10/8/8

EZ Bar curls 12/10/8/6/12

Hammer curls 12/10/8/6/12

Isolation curls 12 - Was fucked by now

10mins HIIT

Diet:

8:30

3 egg whites, 200ml yellow milk, cup of oats

10:00

n/a

12:00

2 scoops protein, 200ml Yellow Milk

3:00

PILE of lean pork and rice (BBQ style nom)

6:00

150g Chicken and brocolli

9:00

Protein in milk

Notes:

Not to strict on myself on sunday in terms of diet just try to keep it clean. Planning one hour walk tonight after dinner

[AgentOrange]

20/9/2010

Muscle Group:

Legs(quads)

Squats: Warm up then 12/10/8/6/12

Leg Press: 12/10/8/6/12

Extensions: 12/10/8/6/12

Ab work 10- 15 mins

Diet:

8:00

3 egg whites, 200ml yellow milk, cup of oats

10:00

15 Almonds

12:00

150g Chicken, 1/2 cup(raw) Basmati

3:00

2 scoop Protein and 1/2 cup oats in water

6:00

150g chicken, 1 cup broccolli

Training

9:00

3 whole eggs and 3 whites - scrambled

cheat: Abita chocolate :pfft:

Notes

Metabolism must be starting to fire up i was hungry all day today. No cardio today.

[AgentOrange]

21/9/2010

Muscle Group:

Chest

DB BENCH: W/UP, 12/10/8/6/12

DECLINE BENCH 12/10/8/6/12

INCLINE BENCH 12/10/8/6/12

DB FLYS: 12/10/8/6/12

CABLE CROSSOVERS 12 12 12

Diet:

8:00

3 egg whites, 200ml yellow milk, cup of oats

10:00

20 Almonds

12:00

100G CHICKEN 100G DUCK 1/2 CUP RICE

3:00

150G CHICKEN 1/2 CUP RICE

6:00

POST GYM: 2 SCOOP SHAKE 200ML YELLOW MILK

Training

9:00

EDIT: Went out for a feed with a mate and smashed a huge plate of beef. :twisted:

1 hour power walk first thing this morning.

Notes

Metabolism is definitely on the increase and is fat is def coming off. Had to make a new hole in my belt last week today i had to buy a new one. Also starting to get more Vascular (veins on bicep becoming visable and forearms). Have had few comments from work mates about leaning up.

[TonganTerror]

21/9/2010

Muscle Group:

Chest

DB BENCH: W/UP, 12/10/8/6/12

DECLINE BENCH 12/10/8/6/12

INCLINE BENCH 12/10/8/6/12

DB FLYS: 12/10/8/6/12

CABLE CROSSOVERS 12 12 12

repping bro :clap: YEEYAA

[AgentOrange]

yeah bro its def helped spreading out my training. no way i would have been able to train tris after chest tonight

[TonganTerror]

yeah bro its def helped spreading out my training. no way i would have been able to train tris after chest tonight

If time in a week allows I love doing individual training for the smaller muscle groups had the meanest bicep pump today couldnt reach my head to wash my face lol

[AgentOrange]

22/9/2010

Muscle Group:

Back

Wide grip pull down 12/10/8/6/12

Bent Over rows 12/10/8/6/12

Dead Lifts 12/10/8/6/12

Lying leg curls 12/10/8/6/12

20 mins cardio on treadmill

Diet:

8:00

3 egg whites, 200ml yellow milk, cup of oats

10:00

20 Almonds

12:00

250g Cottage cheese (litE), 1/2 cup(raw) Basmati

3:00

2 scoop Protein and 1/2 cup oats in water

6:00

150g chicken, 1 cup broccolli

Training

9:00

f*ck was craving sum carbs : 1 x Vogal toast 2 eggs poached washed down with a good skull of Yellow top

Notes

More comments of leaness today which is fucken motivating, must have been bloated before lol

[AgentOrange]

23/9/2010

Muscle Group:

shoulder

Shoulder press 10/10/10/10/10 drop set 15

side raises 12/10/10/8/8

bend over (rear delts) 12/12/12/12/12

Was gunna do trap but came in training partners car and he had to go.

Diet:

8:00

3 egg whites, 200ml yellow milk, cup of oats

10:00

2 scoop shake/20 almonds

12:00

150g gr chicken/ 1/2 rice (raw)

3:00

2 eggs on 1x vogals

6:00

150 beef and a huge salad

Training

9:00

2 scoop shake

Notes

Not happy with diet today... Nor with cardio having trouble geting outa bed living in a noisy flat of piss heads.

[TonganTerror]

22/9/2010

More comments of leaness today which is fucken motivating, must have been bloated before lol

bloated equals fat auw :pfft: :pfft:

seems you getting real hungry at night bro, I think If you add a bit more into your daily diet might help this..... bro can you put a scoop of prot in with your 8am breakfast as three egg whites no much protein to start your day, add a banana into your 10am meal with your almonds and I wouldnt be shy to add one med size kumara into your 6pm meal pre workout will give you some carbs for training and hopefully leave you not too hungry later in the night when you shouldnt be eating too many carbs IMO......

my night time snack is a scoop and a half of protein mixed in one small low fat yoghurt although ill drop that yoghurt out when things start slowing down.....

[AgentOrange]

Yeah good point TT. I'll make some changes going into next week, keep on eye on the journal and let me know your thoughts.

cheers

[AgentOrange]

24/9/2010

Muscle Group:

arms

EZ BAR CURLS W/UP 12/10/8/6/12

ALTERNATING CURLS 12/10/8/6/12

HAMMER CURLS 12/10/8/6/12

ISOLATION CURLS 12/12/12

TRICEP PULL DOWNS 12/10/8/6/12

DB OVER HEAD PRESS 12/10/8

REVERSE GRIP TRICEP PULL DOWNS (BAR) 12/12/12

FUCKED....

Diet:

8:00

2 SCOOP SHAKE (in a rush)

10:00

20 Almonds

12:00

250g chicken (cooked weight) 1/2 cup of rice

3:00

2 scoop Protein and

6:00

150g chicken, 1 cup broccolli

9:00

Not sure yet prob cottage cheese

Notes

f*ck all carbs today

Took a pic of my quads last night.

[TonganTerror]

lmao re quad shot mate.... someone commented on the calves saying nice calves and I said sure but look at the quad its the same size :grin: up and up from here bro!!!

[AgentOrange]

lmao re quad shot mate.... someone commented on the calves saying nice calves and I said sure but look at the quad its the same size :grin: up and up from here bro!!!

ha ha shut up c*nt :pfft: when have u seen my quads? I'd post a pic but i might get laughed of the site

[startinfromscratch]

your RDB is ok innit? post that up bro. esp now your a lean mofo

[AgentOrange]

esp now your a lean mofo

I am??? good jokes all keep em coming.

thanking you

[AgentOrange]

27/9/2010

Muscle Group:

No training tonight

Diet:

8:00

Missed it

10:00

20 Almonds and 100 g chicken

12:00

some prawns

3:00

missed it

6:00

home made egg fried rice

Notes

today was a total fail weekend not the greatest either... Managed a long walk on sunday and a few chin ups at the local playgrounds monkey bars lol. dam this daylight saving shit fucked me over good. Food packed for tomorrow putting the last few days behind me