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  1. #541
    Registered User senoner's Avatar
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    Originally Posted by Ccm644 View Post
    Pancake Day!!


    Got some walden farms pancake syrup for Christmas not opened or tried it

    Might treat myself today
    Just bought some myself yesterday lol, can't wait to try it.
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  2. #542
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Walden Farm's Pancake syrup is one of the greatest things every made!
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  3. #543
    Registered User curjo's Avatar
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    Originally Posted by fltallpaul View Post
    Walden Farm's Pancake syrup is one of the greatest things every made!
    This! Oatmeal + walden farms pancake or strawberry syrup is an everyday thing for me.
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  4. #544
    Inner Builder Ccm644's Avatar
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    Originally Posted by senoner View Post
    Just bought some myself yesterday lol, can't wait to try it.
    Its very sweet but well worth it

    Originally Posted by fltallpaul View Post
    Walden Farm's Pancake syrup is one of the greatest things every made!
    Amazing how it tastes like syrup but no calories

    Originally Posted by curjo View Post
    This! Oatmeal + walden farms pancake or strawberry syrup is an everyday thing for me.
    I tired it on oats, makes it taste like flapjack, nice


    Yesterdays update (sorry its late)

    Cardio
    5 mile bike ride
    HIIT sprints 8x100 meter taking 17-18 seconds each with 1 minute rest


    T bar rows 3x10
    40kg (88lbs) - 10
    70kg (154lbs) - 10, 10, 10

    Bodyweight wide grip pull ups 4x10
    10, 10, 10, 9

    Dumbbell rows 4x12
    Right 40kg (88lbs) - 12, 12, 11, 11
    Left 36kg (79lbs) - 12, 12, 12, 12

    Straight bar pulldown 3x12
    26kg (57lbs) - 11, 12,

    Bodyweight Chin ups 4x8
    8, 8, 7, 6

    Great session was a killer, always is. HIIT outside was freezing but i completed it which was good, i then had a assessment within the gym showing someone around, which was nice and simple
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  5. #545
    Inner Builder Ccm644's Avatar
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    Cardio
    5 mile bike ride
    Crosstrainer - 30 minutes, 3.25 miles, 1404 meters climbed


    Front squats 3x12
    40kg (110lbs) - 8
    65kg (143lbs) - 12, 12, 12

    Hack squats 3x12
    100kg (220lbs) - 10, 10, 8

    Leg Extensions 3x15 with pauses at the top
    14 - 3x15

    Sitted calve raisies 4x20
    110kg (242lbs) - 5 x 20
    115kg (253lbs) - 3 x 20

    Leg Curls 3x15 with pause
    13 - 15, 14, 14

    Split squats 2x12
    16kg (35lbs) - 12, 12

    I hate but love this session, it is a killer and burns. I did all of my calve raises seated today, certainly felt everything
    Did cardio straight after which was hard and i didn't get the distance i normally do but not far off. It was still hard!
    Then cycle back home.

    Today is a refeed going to cook a meal for me and the other half, starter main and dessert all about 1000 calories ... nice

    A refeed is great but i like to train early in the morning as sometimes after eating alot i feel very sluggish.
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  6. #546
    Registered User curjo's Avatar
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    My lungs would be burning so bad if I did my HIIT outside in the cold, props for getting it done. I can't wait to try it outside though since I've never done it before.
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  7. #547
    RSP Nutrition Rep offroadatv200's Avatar
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    HIIT outside this time a year sucks. I tried to do sprints the other day...that lasted about 3 sprints.
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  8. #548
    Inner Builder Ccm644's Avatar
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    Originally Posted by curjo View Post
    My lungs would be burning so bad if I did my HIIT outside in the cold, props for getting it done. I can't wait to try it outside though since I've never done it before.
    I think outside is beneficial as you can really go for it, i didnt like for example the treadmill took 15 seconds to get up to speed then about 10 to slow down.
    Its fun, keeps you cooler but can be freezing this time of the year

    Originally Posted by offroadatv200 View Post
    HIIT outside this time a year sucks. I tried to do sprints the other day...that lasted about 3 sprints.
    Very true, it is cold but cyclying every morning gets me used to the cold as i am always cold, can sometimes be in bed with jumper may lead to jumpers soon haha
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  9. #549
    Chef Bob The Solution's Avatar
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    Outside HIIT is absolutely brutal, Nice work!
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  10. #550
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Outside HIIT is absolutely brutal, Nice work!
    Thank you anything to get the work done!

    Cardio
    5 mile bike ride
    HIIT sprint 8x 100 metres then 1 minute rest
    7.5 mile walk


    Flat flys 15, 12, 12
    16kg (35lbs) - 15, 12, 12

    BB press 12, 10, 8, 8
    70kg (154lbs) - 12
    73kg (161lbs) - 8, 7
    70kg (154lbs) - 7
    60kg (132lbs) - 8

    Dips 3x12
    16kg (35lbs) - 12, 8, 7

    Incline flys 3x10
    16kg (35lbs) - 3x10

    Chest machine 3x12
    30kg (66lbs) - 12
    27.5kg (61lbs) - 12, 10

    Cable crossover 2x15
    12kg (26lbs) - 15
    14kg (31lbs) - 10, 5


    Early session as had someone coming to help me with some software who turned up late!

    Session was ok, took my dip belt but with my 2nd and 3rd set of dips my right elbow seemed like it wanted at about the 8th rep to click so stopped there.

    Yesterday was a refeed which was really nice lots of food and a lovely 3 course meal for dinner (pictures to come)

    Does anyone find there lifts improve of the day or day after of a refeed?

    I know it's to restore glycogen and boost metabolism.
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  11. #551
    Chef Bob The Solution's Avatar
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    Usually after due to the fact of more calories = increased t3, leptin, hormone, and metabolism from the refeed, but everyone differs.
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  12. #552
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Usually after due to the fact of more calories = increased t3, leptin, hormone, and metabolism from the refeed, but everyone differs.
    As always thank you



    Yesterday

    Military press 3x10
    40kg (88lbs) - 5
    55kg (121lbs) - 8, 3
    47.5kg (105lbs) - 10, 10

    Side laterals 3x12
    12kg (26lbs) - 3x12

    Rear laterals 3x10
    8kg (18lbs) - 11, 11
    10kg (22lbs) - 9

    Dumbell shrug 3x10
    38kg (84lbs) - 3x 15

    Standing hammer curls 2x10
    12kg (26lbs) - 3x15

    Lying DB curls 3x12
    Right 12kg (26lbs) - 10
    Left 10kg (22lbs) - 10
    Both arms 12kg (26lbs)- 12, 10

    Skullcrushers 2x10
    25kg (55lbs) - 12
    27.5kg (61lbs) - 12

    V bar pulldown 2x12
    50kg?? (110lbs) - 12, 22


    Went to my girlfriends gym and i dont like it dumbbells go upto 38kg (84lbs) and the cable weights are not very heavy, ita LA fitness so would have thought would be better.
    Anyway starting do miltary press and had to clean it then press and i only got 8 and i went again and got 3 so i was getting pissed off until i realized it was 55kg (121lbs) so that made me happier

    I sent Stan a picture of abs and thigh but i was not completing the pose properly so had another go with Stans help and i was happy with the result


    Dropped a banana from diet - 200p / 168c / 66f

    Got a good arm workout yesterday
    one side

    the other
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  13. #553
    Inner Builder Ccm644's Avatar
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    I cooked for my girlfriend on Valentines day

    A meat platter and cheese and homemade bread sticks


    Sweet potato, chicken, carrots, garlic bread



    Bread and butter, cheesecake, jelly



    Bobs bnb




    It was a lovely 3 course meal on a refeed day
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  14. #554
    Chef Bob The Solution's Avatar
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    I see your loving the Bread pudding you can also do it with rice as well if you want to change it up!
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  15. #555
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    In regards to your arm - just tell the judges you have crazy forearm development in that arm. Maybe they'll buy it Looks crazy painful though to be honest...

    Props to you for being a good boyfriend and cooking all of that wonderful food. My wife rarely lets me in the kitchen anymore (after being married 7 years), but she knows how to cook bodybuilder friendly meals as good as anyone.

    Hope you guys enjoyed your day!
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  16. #556
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    I see your loving the Bread pudding you can also do it with rice as well if you want to change it up!
    It is nice
    I have never tired rice pudding
    Are the recipes you have posted in your supplement log? Or do you have another?
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  17. #557
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    In regards to your arm - just tell the judges you have crazy forearm development in that arm. Maybe they'll buy it Looks crazy painful though to be honest...

    Props to you for being a good boyfriend and cooking all of that wonderful food. My wife rarely lets me in the kitchen anymore (after being married 7 years), but she knows how to cook bodybuilder friendly meals as good as anyone.

    Hope you guys enjoyed your day!

    It was nice, my girlfriend is very helpful with prepping foods helping me

    The arm if I honest is getting more of a ache and annoying, as when it swells up that big when there is no more skin that can go to it then it gets painful

    Sounds messed up

    Also I just can't flex my left bicep very well which will affect the show





    Squats 3x5
    60kg (132lbs) - 8
    80kg (172lbs) - 5
    105kg (231lbs) - 3x5

    Leg press 3x8
    175kg (385lbs) - 8, 9
    185kg (407lbs) - 9

    Deadlifts 3x5
    60kg (132lbs - 10
    100kg (220lbs) - 10
    120 (262lbs) - 5
    140kg (308lbs) - 4
    130kg (286lbs) - 5

    Sitting calve raise 5x12
    135kg (297lbs) - 1 x 12
    140kg (308lbs) - 9 x 12

    Slow squats with a pause
    60kg (132lbs) - 5, 6
    70kg (154lbs) - 5, 5

    Went well today, squats were strong and hard like always. I then did deadlifts today and that felt good being a nice change.
    Pause squats are a killer and it may not be a lot of weight but they are hard and low

    On leg press is it cheating to get the weight up putting your hands of your knees and pushing just to get the weight to the top (not counting it as a rep)

    Refeed today and cardio to cone
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  18. #558
    Chef Bob The Solution's Avatar
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    Originally Posted by Ccm644 View Post
    It is nice
    I have never tired rice pudding
    Are the recipes you have posted in your supplement log? Or do you have another?
    Those are just for that protein that i used.. i have plenty more in other reviews i have done in the past.
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  19. #559
    RSP Nutrition Rep offroadatv200's Avatar
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    Dude that arm looks so painful!

    How is prep going for you so far?
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  20. #560
    Inner Builder Ccm644's Avatar
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    Originally Posted by offroadatv200 View Post
    Dude that arm looks so painful!

    How is prep going for you so far?
    Prep so far is going very well since we have upped the cardio, no doubt cardio will be going up again soon
    Calories are basically at the 2000 mark
    After a refeed it is hard
    My posing is improving even though this week i have been slacking

    I think i am going to be near your weigh in at contest prep



    Cardio
    5 mile ride
    HIIT sprints - 9 x 100 meter sprints followed by 1 min walk


    Really pushed it today, 9th was a serious killer

    Today was another refeed, lucky me
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  21. #561
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Those are just for that protein that i used.. i have plenty more in other reviews i have done in the past.
    Thanks, i will do more research for your reviews
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  22. #562
    Inner Builder Ccm644's Avatar
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    Cardio
    5 mile cycle
    30 minutes treadmill - 421kcals, 3.84 miles
    average speed 7.69mph
    pace - 7.48/mile



    Bench 3x5
    60kg (132lbs) - 10
    80kg (172lbs) - 5
    95kg (208lbs) - 5, 4
    90kg (198lbs) - 6, 4

    Row 3x5
    60kg (132lbs) - 5
    78kg (172lbs) - 5
    74kg (162lbs) - 5, 5, 5

    Close grip bench 3x5
    76kg (167lbs) - 5, 5, 5

    DB bench 2x8
    36kg (79lbs) - 8, 8

    Barbell shrugs 3x8
    110kg (242lbs) - 8
    114kg (251lbs) - 8, 8

    Ez curls 3x8
    24kg (53lbs) -3x13

    Nice early session, legs were aching from yesterday

    I did have a nice refeed yesterday, but it did not help my session today

    Chest is for sure getting weaker, couldnt even do 208 3x5. I did et 2x8 at 79lbs when last week i got 8, 7

    Took curls very easy today.

    Cardio did go well
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  23. #563
    Registered User TakedaShingen's Avatar
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    Originally Posted by Ccm644 View Post
    Cardio
    5 mile cycle
    30 minutes treadmill - 421kcals, 3.84 miles
    average speed 7.69mph
    pace - 7.48/mile



    Bench 3x5
    60kg (132lbs) - 10
    80kg (172lbs) - 5
    95kg (208lbs) - 5, 4
    90kg (198lbs) - 6, 4

    Row 3x5
    60kg (132lbs) - 5
    78kg (172lbs) - 5
    74kg (162lbs) - 5, 5, 5

    Close grip bench 3x5
    76kg (167lbs) - 5, 5, 5

    DB bench 2x8
    36kg (79lbs) - 8, 8

    Barbell shrugs 3x8
    110kg (242lbs) - 8
    114kg (251lbs) - 8, 8

    Ez curls 3x8
    24kg (53lbs) -3x13

    Nice early session, legs were aching from yesterday

    I did have a nice refeed yesterday, but it did not help my session today

    Chest is for sure getting weaker, couldnt even do 208 3x5. I did et 2x8 at 79lbs when last week i got 8, 7

    Took curls very easy today.

    Cardio did go well
    Just keep on it man. You're doing great. And keep that posing up. Working so hard for a physique and then not presenting it well, sucks.
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  24. #564
    RSP Nutrition Rep offroadatv200's Avatar
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    My chest definitely lost the most strength through my prep as well.

    Gonna be looking shredded ~140!!!
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  25. #565
    Chef Bob The Solution's Avatar
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    Supplement section
    Product review help out sub forum

    The solution reviews cellucor cor series whey

    11 pages

    http://forum.bodybuilding.com/showth...post1028182463
    Last edited by The Solution; 02-19-2013 at 07:48 AM.
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  26. #566
    Inner Builder Ccm644's Avatar
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    Originally Posted by TakedaShingen View Post
    Just keep on it man. You're doing great. And keep that posing up. Working so hard for a physique and then not presenting it well, sucks.
    Thank you mate, 10weeks out very soon and from then posing is going to a new killer level!!

    Originally Posted by offroadatv200 View Post
    My chest definitely lost the most strength through my prep as well.

    Gonna be looking shredded ~140!!!
    Thanks for stopping by. Going to be fun, looking forward to telling my family

    Originally Posted by The Solution View Post
    Supplement section
    Product review help out sub forum

    The solution reviews cellucor cor series whey

    11 pages

    http://forum.bodybuilding.com/showth...post1028182463
    I have been on that thread, really good reviews and recipes which i can see you put alot of work into it!

    I put into google..... TheSolution recipes and your famous

    http://forums.rxmuscle.com/showthrea...e-thread/page6

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  27. #567
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    Weight

    Disappointing start

    Weight up by 0.4lbs now at 147lbs
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  28. #568
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by Ccm644 View Post
    Disappointing start

    Weight up by 0.4lbs now at 147lbs
    Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!
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  29. #569
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by Ccm644 View Post
    Disappointing start

    Weight up by 0.4lbs now at 147lbs
    Originally Posted by demonwareltd View Post
    Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!
    Yep, focus on the mirror and pictures. .4 pounds could be anything. Just stick to the plan and it will come through.

    10 weeks is plenty of time, youre in a perfect spot!
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  30. #570
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    Originally Posted by demonwareltd View Post
    Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!
    I think it was more of the lines i was thinking more cardio is too come!

    Good to know im on track

    Originally Posted by offroadatv200 View Post
    Yep, focus on the mirror and pictures. .4 pounds could be anything. Just stick to the plan and it will come through.

    10 weeks is plenty of time, youre in a perfect spot!
    Thanks mate, i will stick to the plan all the way
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