painfulls workout/diet journal

[Its_PainFuLL]

well today i did cardio bleh.

30 minutes on the tredmil at 4mph, usaully id use the tredmill that can go incline but someone else was usin it :(, burnt 150cals usally burn 300 but was on ****ty tredmill!

20minutes on the bike, id usally do the hill climber thingy cuz its hardy but there were ppl usin them bleh. 120cals burnt.

270cals burnt in 50 minutes

****ty cardio day! usally i would burn around 400-450.

tomorrow legs!

ok this is for workouts but i wanna put my cuttin diet up. this is what it looks like for today!


9am. MRP shake( im gonna start eatin a proper breakfast then drinking these stupid shakes every morning)

12pm - 200g chicken, 300g mixed vegies

3pm(pre-workout)whey protein shake

4pm(post-workout) 45g dextrose,whey protein shake

5:30pm- 200g chicken, 500g mixed vegies, 1 tea spoon pb mmm

8pm - 200g chicken , 300g mixed vegies, 2 teaspoons pb mmmm

10:30- 200g chicken

and later on tonight

1am 600ml skim milk , 50g chicken

leg day tomorrow. hope things go well, oh being my left knee is ****ed up im gonna be wearin straps and maybe skippin squats cuz i just did back yesterday.


mon - chest,triceps
tue- cardio,abs
wedn - back,traps
thur- cardio
fri-legs
sat- biceps,delts,cardio
sun - CARB UP DAY MMMMMMM/rest day

[Heisman]

Good job starting a journal. What is your exact routine going to be?

[Its_PainFuLL]

Originally posted by Heisman
Good job starting a journal. What is your exact routine going to be?

for tomorrow?

well for legs i like to do alot of volume.
read some stuff about volume training for quads and it seems to be working ok for me

leg extensions 2 x 20 this is to warm up my knees

leg press 5 x 12-15

hacksquat 5 x 12-15

leg curls 3 x 8-12

calf raises 4 x 12-15

lately i havnt been doing bb squats becuz when i do my knee ****s up, but ive bought some knee straps so im gonna try them again tomorrow.

[scott_donald]

ah rob whats your form like on the squats...

good to see you start a journal....

[Its_PainFuLL]

Originally posted by scott_donald
ah rob whats your form like on the squats...

good to see you start a journal....

not too bad, havnt been doing them for too long, only joined the gym 3 months ago, never had a squat rack at home for those 7 months of home training :(.

then when i joined the gym i used the smith for about 2 months :( then went onto the squat rack.


im gonna do legs on sunday and have my carb up day today cuz im feelin like ****.

so my diet today so far has looked like this

meal 1) 2 cups of oatmeal, 13g raisins,200g chicken, 2 teaspoons pb

meal 2) 220g rice, 200g chicken. 1 teaspoon pb

meal 3 CHEAT MEAL ) 200g oven backed chips, 200g chicken, 1 teaspoon pb.

meal 4 ) 4 slices wholemeal bread, 200g chicken. 1 small slice cheese.

meal 5 ) 200g chicken, cereal w/100ml skim milk. ( had a cravin for cereal, havnt had any in months so what the hell)

[Heisman]

So you've hardly been doing squats at all? In that case, don't avoid them, just use lighter weight and concentrate on sitting back while you do them. Just keep playing with it until it feels right.

[Its_PainFuLL]

opps forgot about this... anyway

moday 23 feb

chest/triceps

-incline DB bench press 3x 4-10 ( started with 30's-40's-then the heavist ive done 60lbs)
-----------------------------------------
-vertical press 3 x 6-8 ( cant remember weight, but was 2 plates from whole stack)
-----------------------------------------
-dips 3x 6-8
-----------------------------------------
-close grip bench press 3 x 8 think i did about 100lbs or something
-----------------------------------------
-tricep pulldowns think i did about 80lbs or something
-----------------------------------------

my lifts arent huge and im not to fused , as long as i see gains im happy( which i have) my m8 also does bodybuilding he prety skinny and is much stronger than i , he benches about 220lbs but isnt very big.

[scott_donald]

looking good rob... but whats vertical press...

[Its_PainFuLL]

Originally posted by scott_donald
looking good rob... but whats vertical press...

u sit , its a machine where u press out....ya

[Its_PainFuLL]

tuesday 24 feb

cardio/abs .....oh joy

1 hour walk on the tredmil @ 4.o speed & 12 incline

weighted ab pulldowns 3 x 12 ( cant remember weight, didnt give a **** just did what felt heavy)

weighted oblique pulldowns 3 x 12 ( if u dont know what these are....i did them at the cable crossovers just hold the top cable and crunch your side..feels great)

and some side bends.

[Its_PainFuLL]

wednsday 25 feb was a rest day

thursday 26 feb

back/traps hooray :)

deadlifts 3 x 6-8 ( start off with 120lbs-180lbs-280lbs...280lbs is for 1-2 reps)
-----------------------------------------
seated cable rows 3 x 6-8 ( cant remember weight, think it was 80kg , for reps, then i did 1 plate from whole stack for just 2 reps)
-----------------------------------------
lat pulldowns to the front 3 x 8 ( think i did 80kg not sure.)
-----------------------------------------
trap machine 4 x 8 ( 300lbs)
-----------------------------------------
lyin cable shurgs 3 x 6 ( 120lbs)

[scott_donald]

Originally posted by Its_PainFuLL
u sit , its a machine where u press out....ya

so is it shoulders or chest...

[Its_PainFuLL]

friday 27 feb

1 hour cardio 4.0 speed at 8.0 incline
-----------------------------------------



im down with the flu right now, still did the cardio, felt like i was gonna pass out from time to time so i held on tight. i got there the end

today ( saturday 28 feb) im feeling like ****, head is thudin,nose is runnin,eyes all swole. gonna take today off and just eat. today i had biceps/forearms/delts

hope i feel better tomorrow

[Its_PainFuLL]

Originally posted by scott_donald
so is it shoulders or chest...

chest

[scott_donald]

Originally posted by Its_PainFuLL
chest

why not free weights then... why use this machine...

[Its_PainFuLL]

Originally posted by scott_donald
why not free weights then... why use this machine...

i dont use it everyweek, i just felt like something different.

[scott_donald]

Originally posted by Its_PainFuLL
i dont use it everyweek, i just felt like something different.

dont like machines like that sounds crap...

fitness on the beach for me know.... fun...

[Its_PainFuLL]

Originally posted by scott_donald
dont like machines like that sounds crap...

fitness on the beach for me know.... fun...

it wasnt that bad, gets blood into the muscle but doesnt do much for mass. anyway im not tryin to build mass right now.

[Heisman]

If you have the flu, or something similar, please don't work out. It will definitely make everything worse if you do.

[Its_PainFuLL]

Originally posted by Heisman
If you have the flu, or something similarl, please don't work out. It will definitely make everything worse if you do.

im not going to

[Its_PainFuLL]

monday 1 march

just got off the flu. didnt expect to lift my usual lifts.

chest/triceps/cardio

incline db bench 3 x 6 ( 30,40,50)

vertical press 3 x 6 (100,150,200)

dips 3 x 8

close grip bench press3 x 6 (60,80,100)

tricep pushdowns 3 x 8 ( 60,60,80)

30 minutes on the tredmil at 3mph

went ok, didnt have a hell of lot of energy since im just off from the flu.

[Heisman]

Nice workout for having no energy. Just make sure to get some extra sleep tonight.

[ShaneG85]

Originally posted by Its_PainFuLL
well today i did cardio bleh.

30 minutes on the tredmil at 4mph, usaully id use the tredmill that can go incline but someone else was usin it :(, burnt 150cals usally burn 300 but was on ****ty tredmill!

20minutes on the bike, id usally do the hill climber thingy cuz its hardy but there were ppl usin them bleh. 120cals burnt.

270cals burnt in 50 minutes

****ty cardio day! usally i would burn around 400-450.

tomorrow legs!

ok this is for workouts but i wanna put my cuttin diet up. this is what it looks like for today!


9am. MRP shake( im gonna start eatin a proper breakfast then drinking these stupid shakes every morning)

12pm - 200g chicken, 300g mixed vegies

3pm(pre-workout)whey protein shake

4pm(post-workout) 45g dextrose,whey protein shake

5:30pm- 200g chicken, 500g mixed vegies, 1 tea spoon pb mmm

8pm - 200g chicken , 300g mixed vegies, 2 teaspoons pb mmmm

10:30- 200g chicken

and later on tonight

1am 600ml skim milk , 50g chicken

leg day tomorrow. hope things go well, oh being my left knee is ****ed up im gonna be wearin straps and maybe skippin squats cuz i just did back yesterday.


mon - chest,triceps
tue- cardio,abs
wedn - back,traps
thur- cardio
fri-legs
sat- biceps,delts,cardio
sun - CARB UP DAY MMMMMMM/rest day

Good luck with your diet and training. I would recommend adding something to your post-workout meal. All you have is whey protein there. I wouldn't drink all that milk at 1am man. That is a crapload of sugar to be drinking during the middle of the night. I would suggest cottage cheese or some other source of casein protein.

Shane

[ShaneG85]

Originally posted by Its_PainFuLL
monday 1 march

just got off the flu. didnt expect to lift my usual lifts.

chest/triceps/cardio

incline db bench 3 x 6 ( 30,40,50)

vertical press 3 x 6 (100,150,200)

dips 3 x 8

close grip bench press3 x 6 (60,80,100)

tricep pushdowns 3 x 8 ( 60,60,80)

30 minutes on the tredmil at 3mph

went ok, didnt have a hell of lot of energy since im just off from the flu.

Why do you pyramind with your weights like that? If you can do 100 for 6 on the close grip bench, then why bother doing 80 for 6 and 60 for six?!?! That's just wasting time and effort my friend. I would suggest really warming up good and then reverse pyramiding where you start with the heaviest weights first. Because if you can do 100 for 6 and you are doing less, that isn't making you grow at all.

Shane

[Its_PainFuLL]

Originally posted by ShaneG85
Why do you pyramind with your weights like that? If you can do 100 for 6 on the close grip bench, then why bother doing 80 for 6 and 60 for six?!?! That's just wasting time and effort my friend. I would suggest really warming up good and then reverse pyramiding where you start with the heaviest weights first. Because if you can do 100 for 6 and you are doing less, that isn't making you grow at all.

Shane

thanks......im gonna add oatmel and some peanut butter to my post workout.

[Its_PainFuLL]

tuesday 2 march

cardio/abs

50minute slow cardio

weighted crunches 3 x 12
weighted oblique side bends 3 x12

nothing much just one of those days.

[Its_PainFuLL]

wednsday 3 march

back/traps

seeated cable rows 4 x 6-8 ( 60kg,80,100kg)
lat pulldowns to the front 4 x 6-8(50kg-70kg)
deadlifts 4 x 6-12(60kg-110kg)
trap machine 3 x 10(160kg)

the reason i did deadlifts last for back was when i got into the gym tehre was allready a guy doing deadlifts and he allready warmed up and had 4 plates a side, i didnt want to bother him and end up takin plates off for me to warm up.

when i got round to doing deadlifts, someone else was just away to do them so we spoted each other. we just did high reps. got a good pump.

[Jesin]

Originally posted by Its_PainFuLL
wednsday 3 march

back/traps

seeated cable rows 4 x 6-8
lat pulldowns to the front 4 x 6-8
deadlifts 4 x 6-12
trap machine 3 x 10

the reason i did deadlifts last for back was when i got into the gym tehre was allready a guy doing deadlifts and he allready warmed up and had 4 plates a side, i didnt want to bother him and end up takin plates off for me to warm up.

when i got round to doing deadlifts, someone else was just away to do them so we spoted each other. we just did high reps. got a good pump.


Looks decent. I want to try dl's to see if it hurts my knee or not. Scared tho. I only do One armed db rows and seated cable rows for back (and back extensions but i dont count them)

[Heisman]

Originally posted by Jesin
Looks decent. I want to try dl's to see if it hurts my knee or not. Scared tho. I only do One armed db rows and seated cable rows for back (and back extensions but i dont count them)

Do a couple sessions with very light weight, and improve if you are able.

Its_PainFuLL, why didn't you post the weight you used?

[Its_PainFuLL]

Originally posted by Heisman
Do a couple sessions with very light weight, and improve if you are able.

Its_PainFuLL, why didn't you post the weight you used?

ok, i put them in just for u :)

[Heisman]

Originally posted by Its_PainFuLL
ok, i put them in just for u :)

Thank you very much. :)

[AJbuilder]

lol

[BPP]

nice workout bro, esp for doin DL's last :)

[Its_PainFuLL]

Originally posted by bigpoppaproppy
nice workout bro, esp for doin DL's last :)

thanks
-----------


thursday 4 march

60 minute slow cardio

on the tredmill... not much to say but i hate cardio..... and the god damn gym plays the same music everyday!?!!? 5 songs in rotation everyday !?!?! thank god for cd players!

[Its_PainFuLL]

saturday 6 march

legs

leg press 4 x 8 ( 200lbs,300lbs,500lbs)

hacksquat 3 x 6-8 ( 150lbs , 170lbs, 200lbs)

leg extensions 3 x 6-8 ( 80lbs,100lbs)

leg curls 3 x 6 cant remember weight

calf raises 4 x 10-15 hmm i think the whole stack was 300kg or 300lbs..anyway did whole stack without a problem. shouldve added 20kg plates to the side and on top..oh well)

good workout, felt it after i walked up the the stairs to the locker room. :)

[Jesin]

Originally posted by Its_PainFuLL
saturday 6 march

legs

leg press 4 x 8 ( 200lbs,300lbs,500lbs)

hacksquat 3 x 6-8 ( 150lbs , 170lbs, 200lbs)

leg extensions 3 x 6-8 ( 80lbs,100lbs)

leg curls 3 x 6 cant remember weight

calf raises 4 x 10-15 hmm i think the whole stack was 300kg or 300lbs..anyway did whole stack without a problem. shouldve added 20kg plates to the side and on top..oh well)

good workout, felt it after i walked up the the stairs to the locker room. :)


Looking good painfull

[Its_PainFuLL]

Originally posted by Jesin
Looking good painfull

thanks

[scott_donald]

shut up and squat...

[Its_PainFuLL]

Originally posted by scott_donald
shut up and squat...

lol... aye

[Heisman]

Originally posted by scott_donald
shut up and squat...

I agree 100%.

[Its_PainFuLL]

Originally posted by Heisman
I agree 100%.

lol...aye

[Its_PainFuLL]

sunday 7 march

biceps/forearms/cardio

bb curls 3 x 6-8 ( 60lbs,70lbs,80lbs)
seated hammer curls 3 x 6 ( 30lbs,30lbs,40lbs)
behind the back bb forearm curls 4 x 8 (100lbs,130lbs,110lbs,100lbs)
reverse bb curls 2 x 8 ( 60lbs, 70lbs)

30 minutes cardio on the tredmill

went good...

theres this bodybuilder at the gym who is gettin ready for a contest, looking good. i over hear a convo between him and his m8. it went somethin like

bodybuilder " stop eatin those cheat meals u pussy'
m8 ' u got to keep your sanity bro"
bodybuilder " anyway.. im gonna go into this comp bone dry and huge and im gonna win it!"

he reminds me of arnold, great confidence! hope he wins his show.

[Jesin]

Originally posted by Its_PainFuLL
sunday 7 march

biceps/forearms/cardio

bb curls 3 x 6-8 ( 60lbs,70lbs,80lbs)
seated hammer curls 3 x 6 ( 30lbs,30lbs,40lbs)
behind the back bb forearm curls 4 x 8 (100lbs,130lbs,110lbs,100lbs)
reverse bb curls 2 x 8 ( 60lbs, 70lbs)

30 minutes cardio on the tredmill

went good...

theres this bodybuilder at the gym who is gettin ready for a contest, looking good. i over hear a convo between him and his m8. it went somethin like

bodybuilder " stop eatin those cheat meals u pussy'
m8 ' u got to keep your sanity bro"
bodybuilder " anyway.. im gonna go into this comp bone dry and huge and im gonna win it!"

he reminds of arnold, great confidence! hope he wins his show.


Nice workout man! Confidence is a big factor in anything, Be cool if he won it tho!

[Heisman]

Tell the bodybuilder to post here.

[Its_PainFuLL]

Originally posted by Heisman
Tell the bodybuilder to post here.

lol, dunno if he has a computer, if he does he would be postin at muscle mayhem.

and if i go up to him and start talkin about bodybuilding forums n **** he's gonna think im a right nerd


[i]Nice workout man! Confidence is a big factor in anything, Be cool if he won it tho![/B]

thanks man. if he won it. id just say congrats to him .. he'd prolly be showin the other big bodybuilders in the gym photo's...actually i wouldt mind going to his contest and watching.

[Heisman]

Well, if you can't get him to post here, you can at least ask him for tips. The worst that can happen is he will refuse to help, and he probably knows what he is doing.

[Its_PainFuLL]

Originally posted by Heisman
Well, if you can't get him to post here, you can at least ask him for tips. The worst that can happen is he will refuse to help, and he probably knows what he is doing.

yea, ill ask him for some questions.... he seems to be a ****ing hardcore diet bodybuilder... i think i heard him say he never had any carbs for a whole week while dietin for this contest he's about to do...

[scott_donald]

Originally posted by Its_PainFuLL
yea, ill ask him for some questions.... he seems to be a ****ing hardcore diet bodybuilder... i think i heard him say he never had any carbs for a whole week while dietin for this contest he's about to do

who is he....

[Its_PainFuLL]

Originally posted by scott_donald
who is he....

he's around early 20's about 5,7 prolly around 200lbs- 220lbs veryl lean bodyfat. i think his name is also scott, we get on the same bus together on the way home from the gym, he gets off near blockbuster and kfc..... sorry thats all i know.

[Heisman]

Originally posted by Its_PainFuLL
he's around early 20's about 5,7 prolly around 200lbs- 220lbs veryl lean bodyfat. i think his name is also scott, we get on the same bus together on the way home from the gym, he gets off near blockbuster and kfc..... sorry thats all i know.

Pay somebody to ask him what his name is (if you don't have the guts to do it yourself). :D

[Its_PainFuLL]

monday 8th march

chest/triceps

incline db press 3 x 6-8 ( 30,40,50)
flat db press 3 x 6-8 ( 40,50,60)
dips 3 x 8
close grip bench press 3 x 6 ( 40,100,40)
pushdows 3 x 8 (60,80,70)

meh not as strong as i am when bulking

[Heisman]

Even if you just maintain your strength while cutting you are doing a good job. Keep it up.

[Its_PainFuLL]

Originally posted by Heisman
Even if you just maintain your strength while cutting you are doing a good job. Keep it up.

thanks. im just now startin to see good fat loss ... from doing slow cardio the bob way..it works for me.

[Jesin]

Originally posted by Its_PainFuLL
thanks. im just now startin to see good fat loss ... from doing slow cardio the bob way..it works for me.

ata boy, I started cardio today as well. Doing 30mins of low intensity for the first 2 weeks then Ill ease into HIIT.

[Its_PainFuLL]

tuesday 8th march

was tired and felt like a lazy day.. so i never did abs/cardio... just swaped today with rest day :) so im havin fun eatin cuz its also my carb day :)

[Heisman]

Originally posted by Its_PainFuLL
tuesday 8th march

was tired and felt like a lazy day.. so i never did abs/cardio... just swaped today with rest day :) so im havin fun eatin cuz its also my carb day :)

Sounds good to me.

[Its_PainFuLL]

wednsday 10th march

back/traps/cardio


seated cable rows 4 x 6 ( 120,140,160,180)

deadlifts 3 x 6-8 200

latpulldowns to the front 3 x 6 ( 120,120,160)

shurgs 3 x 8 ( 200,300,250)

30 minute cardio on the tredmil @ 3mph

gym was packed today, fecking school class havin a gay gym session...these morons are just sittin on the benches and talkin and leavin their crap everywhere!!.. argh.

[Heisman]

Any reason why you do cable rows instead of barbell rows?

It sucks about the school kids. You just have to work around them. Hopefully they won't be back.

[Its_PainFuLL]

Originally posted by Heisman
Any reason why you do cable rows instead of barbell rows?

It sucks about the school kids. You just have to work around them. Hopefully they won't be back.


i like the cable rows more.

the school kids will be back they come in 3-4 times a week with their gay P.E teacher....

[Its_PainFuLL]

thursday 11 march

abs/cardio

weighted cable pulldown crunches 3 x 12
weighted cable oblique pulldowns 3 x 12

50 min cardio on the tredmill

[Its_PainFuLL]

friday 12th march

legs

bb squats 3 x 6-8 ( 100lbs,180lbs,220lbs)
leg press 3 x 6-8 ( 300lbs,400lbs,500lbs)
leg ext. 3 x 6 ( 90lbs,120lbs,140lbs)
calf raise 4 x 12 (whole stack)
static leg ext 2 x 4 ( 50lbs)
leg curls( 80lbs,100lbs,120lbs)

did squats for the first time with bb ..my knee is feelin 100% better now since ive laid off squats from the smith for about 2 months.

[Heisman]

Good job on the squats. If you are sure your knee is better then you should add some weight and make every set hard (besides the warmup sets of course).

[Its_PainFuLL]

Originally posted by Heisman
Good job on the squats. If you are sure your knee is better then you should add some weight and make every set hard (besides the warmup sets of course).

yea , im gonna add more weight to the squats next week, i felt 220lbs but i also i felt i could add another 50lbs

[Its_PainFuLL]

saturday 13th march

delts(front n side)/biceps/forearms/cardio

military press on the smith 3 x 6 (40,50,80)
cable side laterials 3 x 8( 30lbs,40,40,)
bb curls 3 x 6-8 ( 50lbs,60lbs,70lbs)
hammer curls 3 x 6 (40lbs)
behind the back forearm curls 4 x 8( 92lbs)
reverse bb curls 2 x 12 ( 50lbs)

30 minutes slow paced cardio on the tredmil

wasnt feelin it today, dont know what was up. just didnt get into my workout...guess its the music that bores me, should start bringin my own to the gym.

[Heisman]

Don't do military presses on the smith machine; do them with free weights. Why would you use a machine over free weights anyway? You're a smart guy, do the smart thing.

[Its_PainFuLL]

Originally posted by Heisman
Don't do military presses on the smith machine; do them with free weights. Why would you use a machine over free weights anyway? You're a smart guy, do the smart thing.

yea i know ive been told not to use machines but what do u do when the gym is packed and the only way to do military presses is either in the power rack or smith...power rack was being used.... its saturday..the gym aint suppose to be packed on saturday..everyone is hung over from firday. lol

[Its_PainFuLL]

sunday 14th march

rest day/carb up day

[Its_PainFuLL]

monday 15th march

chest/triceps

incline db bench 3 x 6 ( 50lbs)
vertical bench press 3 x 6 ( 60kg,80kg,70kg)
dips 3 x 6-8
cgb 3 x 4 ( 40kg)
tricep pushdowns ( 30kg)

well today was the worst day ever to train, i was tired as hell, felt weak and wasnt feeling up to it.

[Its_PainFuLL]

tuesday 16th march

cardio 50 minutes on tredmil

again another day that sucked for training, after about 10 minutes i started to feel dizzy and sick. worst 50 minutes of my life.

[Its_PainFuLL]

wednsday 17th march

back/traps

deadlift 3 x 3-6 (60kg,130kg,60kg)
seated cable rows 3 x 6(90kg,70kg,50kg)
lat pulldowns front 3 x 6-8 ( 70kg,60kg,40kg,)
shurgs 3 x 8 ( 100kg,180kg,140kg)


what can i say, best day ever, sun was blazin , new deadlift record. great workout.
next week im doing 140kg deadlift and im gonna feel even better about it.

[Heisman]

Great job on the deadlifts! It's weird how you can have two terrible days and then have a great day.

[Its_PainFuLL]

Originally posted by Heisman
Great job on the deadlifts! It's weird how you can have two terrible days and then have a great day.

thanks

[Its_PainFuLL]

thursday 18th march

cardio/abs

50minutes on the tredmill

3 x 8 weighted ab pulldowns
3 x 8 weighted oblique pulldowns

just another day, boring cardio/abs as usuall , but its got to be done.

[Heisman]

If your cardio and abs are boring, try skipping and doing the bicycle for the abs. It should change things up a bit.

[Its_PainFuLL]

Originally posted by Heisman
If your cardio and abs are boring, try skipping and doing the bicycle for the abs. It should change things up a bit.

bicycle for abs? skiping..me SKIPING...hehe




friday 19th march

rest/carb up

bleh sisters birthday tomorrow.
then mine 21st march

[Heisman]

The bicycle I was talking about is where you do a bicycle movement while lying on your back. I didn't meant that you should ride an actual bicycle. :D

Also, skipping while bringing your leg up as high as you can is supposed to be really good for you, or so I've heard. I understand if you are to scared to be seen skipping in public. :D

[Its_PainFuLL]

Originally posted by Heisman
The bicycle I was talking about is where you do a bicycle movement while lying on your back. I didn't meant that you should ride an actual bicycle. :D

Also, skipping while bringing your leg up as high as you can is supposed to be really good for you, or so I've heard. I understand if you are to scared to be seen skipping in public. :D

hehe. yea every time u bring your knees upbove your waist it works your abs, do those none weighted ab excercises dont do much for me :( weighted makes me feel that im actually training and not messin around . im going to bed now got legs tomorrow

[Its_PainFuLL]

saturday 20th march

delts/biceps/forearms

military press 4 x 7
cable side laterials 4 x 6( 30lbs-40lbs)
bb curls 3 x 4-8 ( 70lbs-60lbs)
hammer curls 4 x 6 ( 50lbs)
behind the back forearm curls bb 4 x 8( 120lbs-90lbs)
reverse bb curls 3 x 5 ( 60lbs)

good pump in both biceps and forearms. tomorrow legs!

[Jesin]

Do you find your forearms grow??? Mine dont grow at all, they got cut and thats it. I got a 17.5" arm with a 13in forearm, it looks retarded. But no matter what i do they wont grow.

[Its_PainFuLL]

Originally posted by Jesin
Do you find your forearms grow??? Mine dont grow at all, they got cut and thats it. I got a 17.5" arm with a 13in forearm, it looks retarded. But no matter what i do they wont grow.

ive allways had good gains with deadlifts.

what do u do for forearms?

[Jesin]

Originally posted by Its_PainFuLL
ive allways had good gains with deadlifts.

what do u do for forearms?


I use to do a superset containing - twists (weights attacted to a rope and u curl up and down 5 times - 10lbs) - always did this. We were told to do this in hockey, forced into our brains. Anyways them, wrist curls with a BB (65lbs) - and reverse curls with the BB (65lbs). Probably 15 reps each of the last 2.

[Its_PainFuLL]

Originally posted by Jesin
I use to do a superset containing - twists (weights attacted to a rope and u curl up and down 5 times - 10lbs) - always did this. We were told to do this in hockey, forced into our brains. Anyways them, wrist curls with a BB (65lbs) - and reverse curls with the BB (65lbs). Probably 15 reps each of the last 2.

deadlifts :)

[Jesin]

Originally posted by Its_PainFuLL
deadlifts :)


See I wanna start them cause all I hear is good stuff, anyways I just dont want to hurt my knee again.... Mite try them out tho, see how it feels.

[Its_PainFuLL]

Originally posted by Jesin
See I wanna start them cause all I hear is good stuff, anyways I just dont want to hurt my knee again.... Mite try them out tho, see how it feels.

just warm up on the leg extenstion for your knees( very light) just work on form, its an amazing excercise and feeling u get.

[Jesin]

Originally posted by Its_PainFuLL
just warm up on the leg extenstion for your knees( very light) just work on form, its an amazing excercise and feeling u get.

Alrite sounds good ill give it a hook

[Heisman]

Deadlifts are the bestlifts. :D

Just warm up and take it easy at first.

[Its_PainFuLL]

sunday 21st march ( my birthday )

quads/calfs

warm up - leg extension 2 x 15 ( very light)
bb squats 4 x 6-8 ( 120lbs,220lbs,180lbs,120lbs)
leg press 3 x 6-8 ( 376lbs,464lbs,524lbs)
hack squat 3 x 6-10( 100kg,95kg,80kg)
calf raise 4 x 10 ( whole stack)

nice workout on my birthday.

[Heisman]

Nice workout, and a belated, "Happy birthday!"

[Its_PainFuLL]

monday 22nd march

chest/tricpes

incline db press 4 x 6 (15kg.25kg,25kg,20kg)
vertical chest press 3 x 4-6 (90kg,85kg,50kg,)
dips 3 x 6-8
cgb 3 x 5(40kg)
tricep pushdowns 3 x 6-8 ( 60kg60g,30kg)


best chest/tricep workout in months! insane pump. gotto love it.

[Heisman]

Great workout! Keep up the good work. :)

[scott_donald]

looking good painful... or rob...

[Its_PainFuLL]

thanks guys

[Its_PainFuLL]

tuesday 23rd march

rest


woo hooo. no it was boring.

[Its_PainFuLL]

wednsday 24th march

back/traps

deadlifts 3 x 6 ( 60kg,120kg,100kg)
seated cable rows 3 x 6-8 (cant remember weight cuz i was training in with one of the top bodybuilders at the gym, but it was heavy)
lat pulldowns to the front 3 x 6-8 (60kg,80kg,70kg)
trap machine 3 x 8 (180kg,120kg)

good workout, only if it wasnt packed with school kids and girls chattin away. its hard to stay focused when these kids are at the gym, thank god for the only few bodybuilders that go tehre were there.

[Its_PainFuLL]

thursday 25th march

rest

got a job interveiw tomorrow, and a phone call for a another job today which they give u free drivin lessons :D. hope i get it.

[Jesin]

Originally posted by Its_PainFuLL
thursday 25th march

rest

got a job interveiw tomorrow, and a phone call for a another job today which they give u free drivin lessons :D. hope i get it.

goodluck man

[Its_PainFuLL]

Originally posted by Jesin
goodluck man

thanks :)

[Heisman]

Did the interview go well?

[Its_PainFuLL]

sorry i havnt updated this in like a week, been ill. hopefully itll be updated reall soon!

[Heisman]

Originally posted by Its_PainFuLL
sorry i havnt updated this in like a week, been ill. hopefully itll be updated reall soon!

Yeah, but did the interview go well?

[Its_PainFuLL]

Originally posted by Heisman
Yeah, but did the interview go well?

yes

[Its_PainFuLL]

hmm, i completly forgot about this as i just wrote everything down.

anyway ill update it today when i get back from the gym.

got lower day 1 today. im on the 4th week of fortifid's training routine.

anyway, im just back from the dentist , feeling dizzy, mouth is numb, eyes puffy. lol. hope things go ok today.

[Its_PainFuLL]

btw im cutting now, 205lbs target weight 180lbs

here is what i ate yesterday, yesterday was day 1 of my 16 week cut.

note: my first meal isnt great,reason i never had oatmeal was there wasnt anyleft, i thought i had more but guess not. anyway ill be having 50g oatmeal with 12 egg whites everymorning.

week 1 - monday june 14th

TOTAL

Calories - 2985
Protein - 276
Carbs - 279
Fat - 55
Sat - 5.4

MEAL ONE
12pm - 2 whole eggs w/6 egg whites
2 wheetabix w/ 150ml skimmed milk

Calories - 438
Protein - 33.6
Carbs - 31.8
Fat - 7.1
Sat - 3.1

MEAL TWO
2:30pm - 200g canned chicken
7oz baked potatoe
90g pea's
1 can diet coke

Calories - 435
Protein - 35.2
Carbs - 49
Fat - 5.6
Sat - 1.8

MEAL THREE
4:45pm - 8oz turky breast
7oz baked potatoe
100g pea's

Calories - 549
Protein - 53.6
Carbs - 49
Fat - 8
Sat - 0

MEAL FOUR
7pm - 8oz turky breast
2 slices wholemeal bread
50g pea's

Calories - 506
Protein - 53.6
Carbs - 45
Fat - 8
Sat - 0

MEAL FIVE
9:30pm - 8oz turkey breast
50g oatmeal
5 prawns

Calories - 418
Protein - 53.6
Carbs - 30
Fat - 12
Sat - 0.5

MEAL SIX
11:30pm - 4.1oz tuna in brine
2 slices wholemeal bread
5 prawns

Calories - 319
Protein - 27
Carbs - 28
Fat - 3
Sat - 0

MEAL SEVEN
1am - 20oz milk

Calories - 320
Protein - 20
Carbs - 22
Fat - 12
Sat - 0

[Its_PainFuLL]

sorry that was monday this is yesterdays. sorry for the diet cokes, i was really thirsty and had to have something really cold. no more from now on

TOTAL

Calories - 2743
Protein - 277.6
Carbs - 222.2
Fat - 53.2
Sat - 10.1

MEAL ONE
11:30am - 12 egg whites w/1 yolk
50g oatmeal
black coffee


Calories - 453
Protein - 44
Carbs - 35
Fat - 9.4
Sat - 1.3

MEAL TWO
1:45pm - 4.1oz tuna in brine
2 slices wholemeal bread
1 rice cake

Calories - 354
Protein - 27
Carbs - 35
Fat - 3
Sat - 0

MEAL THREE - pre-workout
3:25pm - 1 scoop whey protein
50g oatmeal

Calories - 322.5
Protein -22
Carbs - 35
Fat - 5
Sat -

MEAL FOUR - post-workout
5pm - 1 scoop whey protein
50g oatmeal

Calories - 322.5
Protein -22
Carbs - 35
Fat - 5
Sat -

MEAL FIVE
6:30pm - 7oz broiled chicken breast
2 slices wholewheat bread
small portion cous cous

Calories - 497
Protein - 61
Carbs - 39
Fat - 11.2
Sat - 2.3

MEAL SIX
8:30pm - 5oz lean steak
6oz baked poatoe
5oz brocolli

Calories - 466
Protein - 40.5
Carbs - 43.2
Fat - 12.5
Sat - 4.5

MEAL SEVEN
11:30pm - 7oz chicken
1 glass semmi-skimmed milk
can diet coke

Calories -328
Protein - 61.6
Carbs -
Fat - 7.1
Sat - 2.0

[scott_donald]

eh....

[Its_PainFuLL]

Originally posted by scott_donald
eh....

? what do u mean.

[scott_donald]

why update now after 2 months...

[Its_PainFuLL]

Originally posted by scott_donald
why update now after 2 months...

i said, i said,ill say it 1 more time. i forgot about it :)

[scott_donald]

Originally posted by Its_PainFuLL
i said, i said,ill say it 1 more time. i forgot about it :)

cheer up... mike is goin but your life will go on...

[Its_PainFuLL]

Originally posted by scott_donald
cheer up... mike is goin but your life will go on...

:(

bye mike