AO on the home straight

[bob26]

crack up lucky you got no turbos or clen sitting at your desk :shock: :pfft:

i made the mistake of taking my bottle of turbos to work :pfft:

really friggin easy to convince yourself your afternoon will be better with another one :twisted:

[Luigi]

looking good bro good base for your cycle your gonna blow up

[AgentOrange]

Training

Cardio

ONE HOUR INCLINE TREADMILL 6am

Weights

Shoulders

db press

12

10

8

6

12

lat raises

12

10

8

6

12

rear delts

12

10

8

6

12

bb shrugs

12

10

8

6

12

db shrugs

12

Diet

Same as yesterday

[AgentOrange]

730 5 whole eggs + banana + serving of mito

1000 2 scoops protein

1200 raw tuna, salmon and cooked chicken 1/2 cup rice + serving mito

300 20 almonds + 1/2 cup oats

530 Training - ARMS

Tricep over head extension 12,10,8,8,12

Push downs 12,10,8,6,12

close grip bench 12,10,8,6,12

single arm pull downs 12

ez curls 12,10,8,6,12

hammer curls 12,10,8,6,12

700 2 scoop protein in water

900 150g chicken

Playlist for today

Sepultura - Roots :pfft:

[AgentOrange]

diet

chicken, rice, eggs and grilled chicken burger from wendys :-s

Training

1 hour incline walking

Playlist for today

NAS

Bone thugs

Mobb deep

shapeshifter

No weights. Alot of piss drinking to be done this weekend... its been a while and will be a xmas before the next one so not guna beat myself up

[AgentOrange]

KICKBOXING

2mins skipping warm up

3 lentghs of gym (approx 70 mtrs) 5 press ups each end

2 mins skipping

3 lengths 5 Body weight squats at each end

PAD AND BAG WORK 45 MINS

then...

small combo followed by 40 star jumps and 10 press ups 3 sets

2 sets of sits ups 1 min with 10 second rest between

^^^

All non stop was sweating like f*ck.... good to sweat the boozey weekend out.

[Peachy]

All non stop was sweating like f*ck.... good to sweat the boozey weekend out.

tisk tisk :naughty:

[lightscribe]

nice work playa

[tomsammce]

All non stop was sweating like f*ck.... good to sweat the boozey weekend out.

tisk tisk :naughty:

PLAYN UP

[AgentOrange]

nice work playa

Don't hate the player hate the game. 8)

[AgentOrange]

hey by the way crawford love it how you have 'real talk' in your sig bro lol saves you typing it all over the forum after each post.

nice touch!

[AgentOrange]

*sigh* so the cut continues...

am getting abit over it to be honest esp after what happened today...read on to find out

Chest

recorded some weights today

Decline Bench

BAR X 20ISH

12 x 60

10 x 90

8 x 100 - just

5 x 100 hold the fone! i was benching without a spotter and failed going for my 6th rep and was stuck under the fucking bar, omg so embarrassing. Was about 2 seconds away from starting to yell 'help' when some good c*nt nearby rescued me. :oops: :oops: :oops:

anyway sucked it up and continued.....

12 x 80

Incline bench

12 x 90

10 x 80

8 x 90

Decent rest (didnt want repeat of earlier)

6 x 110

12 x 70

Flat db press

12 x 25

10 x 30

8 x 35

6 x 35

12 x 25

DB FLYS

12 X 15

10 X 15

10 X 15 - just

15 mins Incline walking PW.

Food

m1; Scambled eggs x 5

m2: 4 Hard boiled eggs + oats

m4: 200g chicken (cooked weight) 1 cup of cooked rice

m5: PWO shake

m6: Yet to have

Notes

Im over cutting but will stick it out. Strength was down tonight. Looking forward to copious food and finding a new training partner lol

[TonganTerror]

thats great bro getting stuck under the bar means you not stopping short of maximum failure I say well done :-)

yeah the cutting isnt all fun and games aye bro Im craving shit food or just lots of food every day lol

[lightscribe]

I always often fail an lower the shit onto myself. Just roll off, put on the ground, remove some weight, an re rack. Though I did have sore guts after doing this one time. :pfft:

[morattigirl]

Haha yeah AO at least you had someone come to your rescue :grin: unlike when I pinned myself, was left all to my lauf :pfft: So shame but hey you gotta laugh tho :wink:

[Peachy]

Lol I think someone needs to start a thread "your most embarrassing gym moment". I'm too lazy.... someone else do it..... :poked:

[morattigirl]

Lol I think someone needs to start a thread "your most embarrassing gym moment". I'm too lazy.... someone else do it..... :poked:

Good idea Peachy, bound to be some laughs. K i'll do it :grin:

[Peachy]

Sweet thanks MG. Gives me time to think of a gud one

[AgentOrange]

Haha yeah AO at least you had someone come to your rescue :grin: unlike when I pinned myself, was left all to my lauf :pfft: So shame but hey you gotta laugh tho :wink:

Whats worse is i had heavy metal blaring in my ears and didnt realise how loud i was talking after i stood up... "THANKS ALOT BRO THAT WAS EMBARRASSING"

:doh:

needed a rock so bad tonight

[morattigirl]

Haha yeah AO at least you had someone come to your rescue :grin: unlike when I pinned myself, was left all to my lauf :pfft: So shame but hey you gotta laugh tho :wink:

Whats worse is i had heavy metal blaring in my ears and didnt realise how loud i was talking after i stood up... "THANKS ALOT BRO THAT WAS EMBARRASSING"

:doh:

needed a rock so bad tonight

LMAO :pfft: :pfft:

[AgentOrange]

The day so far.....

11am: Get out of bed

Get txt from none other than the one everybody loves to hate, 2guns. "delts 12pm lets gooooooo"

12pm Delts

db shoulder press

15

12

10

12

side lateral raise

12

12

12

front raise

12

12

12

Good session followed by a big kai at Nandos.

Will return this evening and smash Back as it got neglected last week.

[lightscribe]

double session. that's hardcore... :clap:

lol I thought that lingo was just a online gimmick. I guess not.

[TonganTerror]

why didnt you do back after that short delt workout ??

Or was time the issue this morn bro?

[AgentOrange]

why didnt you do back after that short delt workout ??

Or was time the issue this morn bro?

Because i had to go see a client this arvo. Who turned out not to be there grrr.

In sayn that tho im pretty sure i'll hit back harder tonight that i would of after delts.

[tomsammce]

why didnt you do back after that short delt workout ??

Or was time the issue this morn bro?

finish delts, go home eat another 3 times return to hit another bdy part is better idea