Sup brah, about to eat 2 toasted ham n cheese Sangas for pre-workout.... Mirin?
Haha that diet sounds like it would suck mate, alot of prep.
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Sup brah, about to eat 2 toasted ham n cheese Sangas for pre-workout.... Mirin?
Haha that diet sounds like it would suck mate, alot of prep.
[QUOTE=WillNotBreak;958715923]Sup brah, about to eat 2 toasted ham n cheese Sangas for pre-workout.... Mirin?
Haha that diet sounds like it would suck mate, alot of prep.[/QUOTE]
The prep is actually quite easy..
Just cut up my chicken, throw 8 breasts on the grill..
Throw a packet of frozen beans or broccoli in the microwave then chuck them in containers...
Literally 2 dishes to do!
[QUOTE=TheProgressiveOne;958764793]The prep is actually quite easy..
Just cut up my chicken, throw 8 breasts on the grill..
Throw a packet of frozen beans or broccoli in the microwave then chuck them in containers...
Literally 2 dishes to do![/QUOTE]
Yep, that's what I do Sunday night for lunches for the week. So easy.
I'm thinking I might lay off the potatoes too and just focus on the green veges.
Mirin your dedication TPO, solid work! Good luck getting to that 10% level, I'm sure you will get it.
[QUOTE=Pervy;958780893]Yep, that's what I do Sunday night for lunches for the week. So easy.
I'm thinking I might lay off the potatoes too and just focus on the green veges.[/QUOTE]
Make sure u up ur fats then bro...
[QUOTE=carnage1985;958726513]holy chit that diet is super strict!
Mirin dedication I can't go a day without carbs!
I'd rather do cardio that not eat!![/QUOTE]
I thought I needed carbs 100% aswell...but slowly I'm finding out my body is still functioning without them...hoping soon to loose some serious body fat
:)
[QUOTE=rb80;958797213]Mirin your dedication TPO, solid work! Good luck getting to that 10% level, I'm sure you will get it.[/QUOTE]
Thanks for the support bro. It really means a lot to me!
damn no carbs.....time to hop on mega diet sodas and sf jelly!
[QUOTE=calmlikewind;958855853]damn no carbs.....time to hop on mega diet sodas and sf jelly![/QUOTE]
Nope! All natural for me bro..
Diet soda and sf jelly can promote chemical reactions in the body bro..;)
You can't expect to put something in ur body and not have a reaction....
4/10/12
25 minute cycle home
40 minute skills session for football
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5/10/12
split squats with DB's
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
hamstring curl with plantar flexed
7 x 50
7 x 50
7 x 50
6 x 50
8 x 50
cycle squats (down, halfway up, down, all the way up)
10 x 10
10 x 10
10 x 17.5
10 x 20
10 x 22.5
10 x 22.5
hypers with 4 second pause (arms extended)
8
8
8
8
standing calf raise
10 x 132.5
12 x 132.5
13 x 132.5
Comments:
wow, was really working on technique with the split squats and getting a really deep stretch...
I was also working on getting good depth with the cycle squats and did a couple of extra sets to get better form and went super heavy...My PT friend was pushing me so hard!
dont want to walk down stairs now, and really feel like eating lots!
finished the hard workouts for the week, will hit arms tomoz.
could not handle no fruit. good luck for results brah.
[QUOTE=mckenna12;959697043]could not handle no fruit. good luck for results brah.[/QUOTE]
Thanks
6/10/12
Dips
10
10
12
10
12
Ez bar curls
5 x 30
5 x 35
5 x 35
8 x 35
5 x 40
Single arm oh DB press
8 x 15
8 x 15
8 x 15
8 x 15
7 x 20
Single arm DB curl
8 x 15
7 x 15
7 x 15
7 x 15
7 x 15
Tricep push downs
10 x 30
10 x 30
9 x 30
10 x 30
10 x 30
Comments
Damn, fairly big session!
Really hungry afterwords and today marks 6 perfect meals a day for 7 days in a row now! Big step!!
Next weekend I will have a carb up day where I smash a pizza or something I like!
Feeling and looking a bit leaner now! Need to weigh myself soon...
in... GL bro! will be lurking for advice/tips haha!
Where are the pullups, bro?
[QUOTE=carnage1985;959857983]Personal PT!! geez high roller now.
i weigh myself everyday.
can't help it!![/QUOTE]
Haha he is just a mate so we help each other.
Haha I am more of a once a month weigher lol
Just want to see, you're an inspiration. keep up the good work brah, you've motivated me like no other.
starting my training soon
[QUOTE=casuncion11;960317373]Just want to see, you're an inspiration. keep up the good work brah, you've motivated me like no other.
starting my training soon[/QUOTE]
I haven't really done much, but thanks man..
Upper day tomoz..
[QUOTE=carnage1985;960334883]Spent hours talking to a natty bodybuilder last night.
Dude came 4th in world at Olympia in Vegas!
So much good knowledge!!!
Knows Justin firgaira well.[/QUOTE]
Wow, that's awesome..
Wat did ya chat about?
Really wanted a coke zero last night, had it in my hands and was about to drink...but resisted and put it back in the fridge. I will have one next weekend when I have my refeed! That will make it more special ;)
8/10/12
Mobility warmups
Incline DB with twist
10 x 17.5
10 x 17.5
10 x 17.5
10 x 20
10 x 20
B-Cube
12 x 45
12 x 45
12 x 45
12 x 50
10 x 50
Y raises
12
12
12
12
DB rows with twist
10 x 20
10 x 20
10 x 20
10 x 20
8 x 22.5
Cable scapula retractions
10 x 50
10 x 55
10 x 65
10 x 65
Comments
Lately ive been slacking with rest times and its not uncommon for the avove to go for 1:45..today I Stuck perfectly to my rest periods (75 seconds) and also the tempos (4 sec eccentrics)
Back is still feeling pumped 2 hours on ;)
Worked all day yesterday at an Australian title for bodybuilding so that was good..great perve on the models back stage ;) hahaha
[QUOTE=hamworld05;959852793]Where are the pullups, bro?[/QUOTE]
Hurt my shoulder about 8 weeks ago..very close to being better but need 2 more weeks before I'd feel confident in it
retractions and YTWL raises are so good for the shoulder mobility. good to hear you are pretty much healed up and not slacking on the physio work. that pays off big time with the shoulder, when you return to pushing heavier weights and more volume
[QUOTE=nwskier;960754163]retractions and YTWL raises are so good for the shoulder mobility. good to hear you are pretty much healed up and not slacking on the physio work. that pays off big time with the shoulder, when you return to pushing heavier weights and more volume[/QUOTE]
Exactly, I want to come back bigger and better than before :)))
Now off to train me some legs!! (Wish I had a preworkout drink right now, very flat!)
[QUOTE=TheProgressiveOne;961195403]Exactly, I want to come back bigger and better than before :)))
Now off to train me some legs!! (Wish I had a preworkout drink right now, very flat!)[/QUOTE]
nice mate. how'd the leg training go? looking forward to seeing the bigger badder stronger faster workouts!
btw, new journal- drop on by! (it's a 3-way, lmao) [url]http://forum.bodybuilding.com/showthread.php?t=148782703[/url]
I'll be back in Melbourne for a couple days in May. I'll have to make it a point to put in a training session with the beast in the making, haha! (expecting some huge results between now and then!)
[QUOTE=nwskier;961787103]nice mate. how'd the leg training go? looking forward to seeing the bigger badder stronger faster workouts!
btw, new journal- drop on by! (it's a 3-way, lmao) [url]http://forum.bodybuilding.com/showthread.php?t=148782703[/url]
I'll be back in Melbourne for a couple days in May. I'll have to make it a point to put in a training session with the beast in the making, haha! (expecting some huge results between now and then!)[/QUOTE]
It was one to remember...really painful split squats :p even tho they were light..(damn I forgot to do my write up)
Ill check out the journal for sure..
Yeah sounds good..I should have some solid growth by then. Or at least be a better athlete haha..working on getting down to 10% bf ATM..slowly but surely man. Haven't cheated on the new diet yet and don't intend to anytime soon!
[QUOTE=TheProgressiveOne;961788303]It was one to remember...really painful split squats :p even tho they were light..(damn I forgot to do my write up)
Ill check out the journal for sure..
Yeah sounds good..I should have some solid growth by then. Or at least be a better athlete haha..working on getting down to 10% bf ATM..slowly but surely man. Haven't cheated on the new diet yet and don't intend to anytime soon![/QUOTE]
Nice mate, nice. Yeah I'm trying to be really good about not cheating (going to Vegas in 2 weeks for my friends wedding so gotta be 'pool shape ready' haha)
No doubt you'll be a whole different person by May. I have high expectations :)
and yeah, even light weight, on split squats or lunges will ruin you. I'm dreading my leg day coming up tomorrow. It's going to be brutal!
9/10/12
Split squats
10 x 10
10 x 12.5
10 x 12.5
10 x 12.5
10 x 12.5
10 x 12.5
Ham curl (plantar flexed)
8 x 50
8 x 50
7 x 50
7 x 50
8 x 50
7 x 50
Poliquin squat (6 inch box)
12
12
12
12
Hypers with arms extended an 4 sec pause
8
8
8
8
Seat calf raise
12 x 30
12 x 30
12 x 30
12 x 30
Standing calf raise
12 x 132.5
12 x 132.5
12 x 132.5
12 x 132.5
Comments
Stuck to my diet again, and stuck to the rest times...did this workout after work and it felt good...
My calves are sore today (this is yesterday's workout)
Diet going well and looking forward to seeing some solid results!
^ solid workout. what would you say your BF is now? 12%? Goal is sub-10%?
glad everything has kicked in consistently now... far easier that way!!!
[QUOTE=nwskier;961791393]^ solid workout. what would you say your BF is now? 12%? Goal is sub-10%?[/QUOTE]
Thanks bro!
My body fat was 14.8 10 days ago..I think with my clean eating lately I think I'd be down 1%..
I'm def gonna keep on the diet for 28 days straight before I have a major cheat..;) should be 12% by then if I stay consistent...!
[QUOTE=scott_donald;961819983]glad everything has kicked in consistently now... far easier that way!!![/QUOTE]
I've always been 100% consistent with my training, but nutrition is where I've been letting myself down...
I have been working hard and will learn to get better as time goes by...
Nutrition is definitely the battle.
that's a low goal, I see you getting to 10% or less, strive for more and over achieve!!!
[QUOTE=carnage1985;961844793]Nutrition is definitely the battle.[/QUOTE]
Yeppp :)
@nwskier: well I'll get to that and see how I look...it's all about the look baby
11/10/12
Flat DB press (fat grip)
10 x 15
10 x 20
10 x 25
10 x 27.5
10 x 30
Single arm cable row (with pause)
10 x 15
10 x 15
10 x 20
10 x 20
10 x 20
Y raise
12
12
15
15
DB row with pause
10 x 22.5
10 x 22.5
10 x 22.5
10 x 22.5
Shoulder retraction ss stir the pot
10 x 65 ss 60 sec
10 x 65 ss 60 sec
10 x 65 ss 60 sec
Comments:
Good session, starting to get the whole shoulder retraction thing going..
Feeling leaner too..keeping strong on the diet!
Was also chillen all day with Evan Centopani...
What's a Y raise mate?