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  1. #31
    Registered User Zenith's Avatar
    Join Date: Dec 2001
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    Originally Posted by domingochavez View Post
    Yeah I used Ben Esgro at Denovo Nutrition - http://www.denovonutrition.com/ , fantastic guy.

    I'm with you about doing your own prep, I'll be going it alone next year due to finances, but am fairly confident I can at least come in better conditioning than my last show.
    I am sure you will be fine, I did it on my own 09 and archived my best ever conditioning (aviator pic). Just work out a plan and stick to it!
    Im working on my craft and improving every day!
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  2. #32
    Registered User Zenith's Avatar
    Join Date: Dec 2001
    Age: 30
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    17/12/12
    1230 1 scoop WPI, coffee, 40min walk
    130pm 6 eggs, veg, 2c oats, berries
    4pm 2 scoops syntha6
    630pm 300g salmon, stir fry
    10pm - cheat meal; Auzie burger HJs, think shake, made my own red potato chips with olive oil

    First day off after night shifts so difficult to get 6 meals in.

    18/12/12
    8am 1 scoop WPI, black coffee, 40min walk
    9am 6 eggs, 1c oats, berries
    1230 280g mince, 350g potato, veg
    3pm Pre - 2 scoop WPI, 1 scoop vitargo, apple

    Back/biceps
    DB pullovers 55x12 Ss
    Underhand pulldown 80x12
    Bar row 100x11
    Deadlift 4platex15
    Sup row 3 platex10
    Alt DB 35x7
    Bar preacher 45x8, 2 forced/negitives
    DB hammer 20x8 DS - 15x5

    Great sesh! Got 2 more reps on almost everything - extra rest day must have worked!

    Post - 2 scoop vitargo, 2 scoop WPI
    730pm Steak and vegetables - out for dinner
    12pm 6 eggs, 2 scoops syntha6
    Im working on my craft and improving every day!
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  3. #33
    Registered User Zenith's Avatar
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    Age: 30
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    19/12/12
    930am 1 scoop WPI, coffee, 30min. Walk
    10am 6 eggs, 1c oats, mango
    12 lamb shank, green jet juice
    1230 1 scoop syntha6
    3pm 280g mince, 230g potato, tbl olive oil
    7pm 280g fish, 1c rice, 1/2c nuts
    10pm 2 scoops syntha6, 2 tbl udos

    Feel like I've been hit by a bus today, yesterdays back session whacked my CNS!

    20/12/12
    630am 1 scoop WPI, coffee, 30mim walk
    830am big breakfast - bacon, eggs, sausage, toast
    11am 2 scoop WPI, 1 scoop vitargo, 1 scoop jack3d

    Chest/should/Tri
    Bench 110kgx6 drop sets
    Inc fly 25x6 drop sets
    Lateral raises 8kgx8? Drop se
    Standing DB press 8kgx8 drop sets
    Tri push downs stackx8, drop sets
    Dips to failure

    My trainer Dave Thomas put me through a session today,, absolutely destroyed me! Drop sets on everything. It was a bit of a wake up call with the form and technique, I had been doing laterals with 27kg and presses with 37kg but could only just manage the 8kg DBs doing them both standing with super strict form. On the laterals he had me holding the contraction at the top for 2 sec and no pause at the base - constant tent ion. On the DB press we had pinki finger higher than thumb, full range and slow negitive. Def learned some stuff today

    Post 3 scoop extend
    2 scoop WPI, 2 scoop vitargo
    2pm 350g potato, 280g mince
    4pm 2 scoop syntha6, apple, 1/2c nuts
    7pm 280g fish, 1c rice, veg, 1/2c nuts
    Im working on my craft and improving every day!
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  4. #34
    Registered User Zenith's Avatar
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    I still have not heard back from Kiyoshi in regards to my measurements. I asked if 10oz cooked is the correct measure - 285g = 88g protein. He said I was 20g out and would send the right amounts but never did (that was a week ago!)

    Honestly the worst coach I have ever worked with and I feel like I have wasted over $700

    Feel very frustrated and disappointed!
    Im working on my craft and improving every day!
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  5. #35
    Registered User Zenith's Avatar
    Join Date: Dec 2001
    Age: 30
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    21/12/12
    5am 6 eggs, veg, fish oil, coffee
    7am 2 basa fillets, apple, 1/2c nuts
    10am 280g mince, greens, 2 tbl olive oil
    1pm as above
    4pm as above
    7pm 2 scoop syntha6, cup oats with berries
    *dropped the carbs today

    22/12/12
    5am 6 eggs, cup oats
    630am 2 scoop WPI, 1/2c nuts
    10am 280g mince, cup rice, 2 tbl olive oil
    1pm as above
    4pm as above
    7pm 2 scoops WPI, 1 scoop vitargo, 1 scoop jack3d

    Legs
    Ham curls 65x8,drop sets
    Squats 4 platesx6
    45 press 13platesx20
    45 calf 8 platesx20-6
    1 leg Leg extensions stackx12, drop sets
    Seated calf 110x12, drop sets

    Lower back felt tight today, probably from deads on Tuesday. I felt I could have got more reps on the squat but my back gave out 1st. Smashed a PB on the leg press. Not a bad effort after a 12h shift/14h day

    Post 4 scoop extend, banana, 2 juice plus caps, 1 scoop vitargo
    Steak, BBQ sauce
    Im working on my craft and improving every day!
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  6. #36
    PURE INSANITY NaturalPursuit's Avatar
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    4 plate squats for 6 reps!? Crazy nice man!
    Future IFBB/IFPA PRO
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    *Owner of Beast Fitness: Online Prep Services (not currently accepting clients)
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    Current PRS To Beat:
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  7. #37
    Registered User Zenith's Avatar
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    Originally Posted by NaturalPursuit View Post
    4 plate squats for 6 reps!? Crazy nice man!
    Thanks man. I think the bars at this gym are 16kg so 176kg total. Def the strongest I have ever been
    Im working on my craft and improving every day!
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  8. #38
    Registered User Zenith's Avatar
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    23/12/12

    5am 6 eggs, 1 cup oats, berries
    630am 2 scoops syntha6, apple, 1/2 cup nuts
    10am 280g chicken, peri peri sauce
    1pm same above
    4pm same above
    7pm 2 scoop syntha6, 1/2 cup oats, small apple
    10pm 3 kebabs - chicken and steak, 1 bowl of oats with mix berries
    Im working on my craft and improving every day!
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  9. #39
    Registered User Zenith's Avatar
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    24/12/12

    8am 4 scoop extend, coffee
    30min walk
    9am 1.5 cup oats, berries, 6 whole eggs

    Back/rear delt/biceps
    Db pullovers 55kgx10 Ss
    Underhand pulldown 80x10 drop set
    Bar row 100x11
    Lat pull down -stackx15, drop set
    Back ext 20x20
    Alt DB 32x6
    Bar preacher 45x8, 2 negatives
    1 arm hammer 20x8, drop set
    DB rear delt 20x20,20

    Not the best session today, was not in the zone or as focused as usual. Strength was down slightly from last session. Trained with a client I have been coaching so spent allot of time helping him with form and chatting between sets. My back is feeling tight and hammys are sore from legs the other day. I will get a massage on days off work.

    Post 3 scoops extend, 1 scoop cell mass
    (Trying creatine -BSN cell mass now)
    2pm 2 scoop WPI, 1 scoop vitargo
    -sleep 2h-
    4pm chicken and rice - did not measure
    630pm 2 scoop WPI, 1/2c nuts, apple, cherry ripe
    10pm 1/2 whole chicken, coffee chill
    1am 1/3 chicken
    4am 1/3 chicken, chock bar
    730am 1 scoop cell mass

    Ate a big of **** food last night, lost my appetite in the morning.

    25/12/12 Christmas Day!
    1pm coffee, scoop cell mass
    40min walk
    3pm fruit salad, 30g WPI
    6pm salad, ham, nuts
    10pm BBQ - chops, sausages, potato bake

    Early finish in bed by midnight

    26/12/12
    8am scoop cell mass, coffee, 40min walk
    9am 6 eggs, 1 cup oats, mango and strawberries
    1pm steak, pasta, vegetables
    3pm apple, 3 beef patties, pasta
    Coffee

    Chest/calves
    Inc bench 80x8,8,6,6
    Flat bench 80x8,8,10 drop set
    Dips 8,8,8
    DB flys 22x7 sets 10-12
    Cable flys 27x15,15,15
    45 calf raise 4platex20,5x20,6x20
    Seated calf 80x12,12,12,12
    1 leg 45 press 120x8, 80x12,12
    90 calf raise 80x50 reps?

    Going to change things up and start doing some volume training again. Did my skinfolds and measurements today and not much has changed in a month since my last assessment. I have made some great strength gains from the HIT training but my body is not responding or growing like I want. I will see how things go after a month of volume training.
    I will be doing the following split;
    1)Chest/calves
    2)Quads
    3)Shoulders/traps
    4)Back
    5)Arms
    6) hammys
    *rest days will be taken as needed

    Post 2 scoop WPI, 1 scoop vitargo
    30min walk
    730pm 3 basa fillets, cup rice, broccoli
    10pm 6 eggs, cup oats, berries
    Im working on my craft and improving every day!
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  10. #40
    Registered User Zenith's Avatar
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    http://pbckt.com/pQ.OSP0nl

    Lat spread from last week
    Im working on my craft and improving every day!
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  11. #41
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by Zenith View Post
    http://pbckt.com/pQ.OSP0nl

    Lat spread from last week
    WOW! Lookin nasty bro!
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    Current PRS To Beat:
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    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  12. #42
    Registered User Zenith's Avatar
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    27/12/12
    7am 3 scoop extend, scoop cell mass, coffee, 30min walk
    8am 6 eggs, veg omelette, cup oats with chia seed and mango
    12 250g mince, cup rice, veg, apple
    3pm 250g mince, cup rice, veg, cherries
    Pre 1 scoop jack3d

    Quads
    Leg ext, abducter, aducter 2x20 w/up
    Smith squats 40x15, 60x15, 80x15, 100x12 last set with wraps and belt
    Leg press 5plx15,6x15,7x15,8x15
    - varied stance
    Leg ext 7 sets of 15 with 65-stack

    Post 3 scoops extend, scoop cell mass
    Good session today. Trained with my client again. Enjoyed the change in exercises and got a great pump from the volume.
    5pm 2 scoops WPI, scoop vitargo
    7pm 3 basa fillets, cup rice, veg
    3 scoop extend
    Did a bit of biceps and lateral raises, got a pump and did some posing. Felt great and I think it would really help with my conditioning will try to do it each night on my days off!
    10pm 6 egg omelette, veg
    Im working on my craft and improving every day!
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  13. #43
    Registered User Zenith's Avatar
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    Just accidentally deleted 4 days worth of data. Starting fresh with a new diet plan and training program from my coach today
    Im working on my craft and improving every day!
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  14. #44
    Registered User Zenith's Avatar
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    31/12/12
    5am 1c e/w, 1c oats
    630am 1 scoop WPI, cup oats
    10am 1/2 cup walnuts, 1.5c rice, 180g fish
    1pm 1.5c rice, 180g steak
    4pm as above
    7pm scoop WPI, scoop vitargo

    Back/Tri
    Pulldowns w/up 3 sets
    Chins 5,5,5,4,4
    Barbell rows 100x5,5,5,5
    Underhand pulldown 60x10,10,10,10
    Deadlift 2x8, 3x6,4x8 (plates)
    Ss with supported row 40x10,10,10,10
    Rope Pushdown 30x7 sets 15
    Close grip smith 60x12,12,12,12
    Ss with ex ext 17x4 sets 12-15
    1 arm Pushdown 3 sets, drop set last

    During - scoop vitargo, cell mass

    Crazy pump from today's session. Hot as **** in the gym, sweated flat out!

    Post scoop WPI
    3 eggs, 2 piece fish, salad


    1/1/13
    5am 1c egg white, 1c oats, vits
    630am 1 scoop WPI, cup oat
    10am 280g fish, 1.5c brown rice
    1pm as above
    4pm as above
    7pm 1 scoop WPI, scoop vitargo, jack3d

    Quads /calves
    Leg ext 7 sets 15 70kg
    1 leg press 80x12,12,12,12 Ss
    Seated calf 80x12,12,12,12
    Hack squat 60x12,12,12,12
    45 calf 4 sets

    1st session of the new year! Feeling tired today and had to really push thru. Not going to heavy yet, just getting used to the volume again

    Post - scoop WPI, apple
    Im working on my craft and improving every day!
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  15. #45
    PURE INSANITY NaturalPursuit's Avatar
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    Nice first workout of 2013 man!
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services (not currently accepting clients)
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

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    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  16. #46
    Registered User Zenith's Avatar
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    2/1/12
    10am 1 scoop WPI, coffee, 30min walk
    11am cup oats, cup egg whites, tsp honey, apple
    Pre - 2 scoop jack3d

    Chest/biceps
    Inc bench 80x6, 100x6, 110x5 - spot
    Bench 80x8, 100x8,6 - spot
    Machine press 60x12,12,12,12
    DB flys 22x7 sets 5-8 reps
    DB pullover 25,30,35kgx15
    Cable flys 30x15,15,15
    Cable curls 4 sets
    Alt DB 25x6,5,5,5
    Mach preacher 20x3x15
    1 arm DB hammer 17x4 sets.

    During - sip on scoop vitargo, 3 scoop extend, scoop cell mass

    Chased the pump again today. Did not take most sets to failure. Still easing into the volume training.

    Post - small punnet of blueberries, 1 scoop WPI, scoop cassien - yum!
    - sleep 40mim -
    4pm fish 300g? 1.5 cup brown rice, greens, small apple
    630pm 2 scoop WPI, apple, 1/2 cup walnuts, olives
    10pm 280g chicken, veggies
    1am same above
    4am same above
    730am 2 scoop cassien

    Night shift tonight
    Weight seems to be dropping with this new diet
    Im working on my craft and improving every day!
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  17. #47
    Registered User Zenith's Avatar
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    3/1/13
    2pm 1 scoop WPI, 2c oats, cup egg white, 2 scoop jack3d

    Quads/ calves
    Leg ext/abducter/aducter machine 2x20 w/up
    Smith squats 40x2x10, 60x15, 80x10,10,8,8
    Ss with 45 calf 5plx5 set 20
    Leg press 5plx5 sets 15
    Leg ext 7 sets 15/20 65kg
    Ss seated calf 60x7 sets 12

    Still getting used to this volume. Feeling tired today after night shift and took a few sets to find my groove. I have just been focusing on keeping constant tention on my quads and calves throughout the set
    and pushing as much blood as possible into the muscle. i am still not doing the full program - have not done walking lunges yet. will step it up next week.

    During training - siped on 2 scoop vitargo, 1 scoop cell mass, 3 scoop extend.
    post 1 scoop wpi, 1 scoop cassien, mixed berries.
    530 slice of carrot cake
    630pm chicken roll, choc bar, can of coke (cheat meal)
    10pm 180g chicken, broccoli, fruit salad
    1am 180g chicken, broccoli
    4am as above
    730am scoop WPI, scoop cassien, fish oil

    4-1-13
    2pm 2 scoop WPI, 2c oats
    5pm veggie juice, ??
    7pm whole nandos chicken
    Before bed 1 WPI, 1 casein, fish oil
    Im working on my craft and improving every day!
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  18. #48
    Registered User Zenith's Avatar
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    5-1-13
    730am scoop WPI, coffee
    40min walk
    830am 2c EW, 1.5c oats, tsp udos

    Shoulders/hams/calves/abs
    Seat DB press 40x8,8,8,6
    Seat press behind neck 30x5 sets of 10
    Cable laterals behind back 17x7 sets 10
    Upright rows 30x4 sets 12-15 super set with bent over DB 15x4 sets 12
    45 calf 5plx5 sets 15-20
    Ss with rear delt Mach stackx5 sets 15
    seated calf 7 sets
    Ss with ham curls 7 sets 10-12
    Stiff deads 4x12 30kg
    Floor crunch Ss with rev crunch

    What a session!!! Took over 2h. Abs cramped after 1 set so I need to start doing them more often. Used the foam roller on my itb, quads, glutes and hams after - felt like I was being stabbed with a knife in the itb
    Sipped on 2 scoops vitargo, 3 scoop extend, cell mass during - I don't think I could get thru without it!

    Post - 1 scoop WPI, scoop casein, mixed berries
    2pm fish, 1c white rice, salad
    4pm chicken, veggies, rice (did not measure)
    7pm beef patties, sweet potato, salad
    9pm scoop WPI, scoop cassien, tbl udos oil
    Im working on my craft and improving every day!
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  19. #49
    Registered User Zenith's Avatar
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    6-1-13
    5am bowl oats, water
    630am 2 scoop WPI, 1/2c mixed nuts, apple
    10am 180g chicken, veg
    1pm as above
    4pm as above, protein shake
    40min walk
    7pm chicken stir fry
    10pm block choc, custard with bowl oats - cheat meal
    Im working on my craft and improving every day!
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  20. #50
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    2+ hr session...thats what I like to see
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  21. #51
    Registered User Zenith's Avatar
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    Originally Posted by NaturalPursuit View Post
    2+ hr session...thats what I like to see
    Got to love the volume!
    Im working on my craft and improving every day!
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  22. #52
    Registered User Zenith's Avatar
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    7-1-13
    730am 1 scoop WPI, coffee
    1c oats, 1c egg whites
    2 scoop jack3d

    Back/triceps
    Chins 6,6,5,5,5
    Rows 100x6,6,5,5
    Underhand pulldown 60x12,12,10,12
    Seated Row 58x7 sets 10-12
    Back ext 4 sets 15-20
    Rope Pushdown 53x7 sets 15
    Ss with pulldown behind neck wide
    7 sets
    Close grip smith 100x8, triple drop set
    V bar Pushdown 4 sets
    1 arm ext 7 sets Ss with concentration curl 7 sets 8-10 17kg DB

    During 2 scoop vitargo, 3 scoop extend, scoop cell mass
    Another great session! It was a hot muggy day here today, I could have rung my singlet out after. One thing I am loving about the volume is that I feel it much more in the muscle than the hit training. My joints are not getting flogged from the heavy pound ages and I am getting better contractions and pumps. Strength was up a bit on chins and close grip smith today. Did not deadlift as my hams are still destroyed from sat.

    Post - scoop vitargo, WPI and casein with mix berries
    1pm 180g beef mince, 1.5c brown rice
    4pm same above + salad, tbl udos, 3 scoop extend, scoop cell mass
    7pm fish, vegetables
    9pm casein shake, udos oil

    8/1/12
    7am WPI, coffee, 30min walk
    730am cup oat, egg white, apple
    1030am 180g mince, 1.5c rice, veg
    2pm 2 scoops extend
    4pm 180g chicken, 1.5c rice, veg
    7pm steak, chicken, vegetables
    Before bed 2 scoop casein, tbl udos oil

    Was meant to train today but had a throbbing headache and felt like my neck was out again. I managed to get in with a physio in the afternoon instead of a Chiro that I usually see. She did some acupuncture on my traps and neck to help relax the muscles that were tight. My muscles were spasiming like crazy! I feel like it has helped but I also feel like I've been stabbed with a knife in the traps. Will see how I pull up tomorrow.
    Fingers crossed it works because the Chiro work I've been getting seems to be a temporary fix.
    Im working on my craft and improving every day!
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  23. #53
    Registered User Zenith's Avatar
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    9/1/13
    5am 1c egg white, 1c oats
    Vits
    6:30am 2 scoop WPI, apple, 1/2c nuts
    10am 180g chicken, 1.5c brown rice, veg
    1pm as above
    3pm as above

    Quads/calves/abs
    Smith squat 80x15,12,8,8
    45 press 5plx20,15,15,15,15
    Walking DB lunge 17x4 lots of 20 steps
    Leg ext - stackx7 sets 15 , drop sets last set
    Seated calf super set with 45 calf
    5 sets
    Abs and stretching
    During 2 scoop vitargo, 3 scoop extend, 1 scoop cell mass

    Great session!! feeling heaps better than yesterday, my traps are still sore from the acupuncture but I can feel all the tension has gone from my neck another epic volume session that took 2.5h! I wore my gasp short pants today and it motivated me seeing my legs in the mirror and how much I need to improve them. Worked in the walking DB lunges today for the first time in the car park out side, killer exercise. Finished work early today and went to the beach after which put me in a great mood and mindset to kill it in the gym. Loving these summer days

    Post 1 scoop WPI, scoop casein, mixed berries
    8pm steak and raw vegetables
    Im working on my craft and improving every day!
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  24. #54
    Registered User Zenith's Avatar
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    Side quad pic from today

    http://pbckt.com/pQ.JMqQeA
    Im working on my craft and improving every day!
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  25. #55
    Registered User Zenith's Avatar
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    10-1-13
    5am cup oats, cup egg whites, vits
    630am small apple, 1/2c nuts, 2 scoop WPI
    10am 180g chicken, 1/2c rice, veg
    1pm as above
    4pm as above
    630pm 2 scoop jack3d

    Chest/biceps
    Inc bench 100x6,5 drop sets
    Flat bench 4x10 70kg
    Inc DB 4x10 30kg
    Cable flys 7 sets 15 30kg
    EZ curls 15x4 sets 15
    Seat alt DB curl 22x4 sets 8-10
    Preacher curls 35x4 sets 10
    Reverse curls 2 sets

    Crazy pump in the biceps!! Felt huge after the session

    During - scoop vitargo, 3 scoop extend, scoop cell mass
    Post 1 scoop cassien, scoop WPI, mix berries
    Egg and vegetable
    Im working on my craft and improving every day!
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  26. #56
    Registered User Bbeasley89's Avatar
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    Originally Posted by Zenith View Post
    10-1-13
    5am cup oats, cup egg whites, vits
    630am small apple, 1/2c nuts, 2 scoop WPI
    10am 180g chicken, 1/2c rice, veg
    1pm as above
    4pm as above
    630pm 2 scoop jack3d

    Chest/biceps
    Inc bench 100x6,5 drop sets
    Flat bench 4x10 70kg
    Inc DB 4x10 30kg
    Cable flys 7 sets 15 30kg
    EZ curls 15x4 sets 15
    Seat alt DB curl 22x4 sets 8-10
    Preacher curls 35x4 sets 10
    Reverse curls 2 sets

    Crazy pump in the biceps!! Felt huge after the session

    During - scoop vitargo, 3 scoop extend, scoop cell mass
    Post 1 scoop cassien, scoop WPI, mix berries
    Egg and vegetable
    love those sessions with the great pumps,

    nice log mate great detail

    will be following!
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  27. #57
    Registered User Zenith's Avatar
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    Originally Posted by Bbeasley89 View Post
    love those sessions with the great pumps,

    nice log mate great detail

    will be following!
    Thanks bro! A great man once said that a pump is like having sex with a woman and cuming. Not sure if its that good! haha
    Im working on my craft and improving every day!
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  28. #58
    Registered User Zenith's Avatar
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    11/1/13
    5am bowl of oats, 2 scoop WPI
    630am 1/2c nuts, apple
    930am 180g chicken, 1/2c rice, veg
    1230 chicken, white coffee
    4pm chicken, coffee
    730 1 scoop WPI, scoop casein, mixed berries, 2 tbl udos oil
    10pm steak, vegetables, 1 egg

    Quads are sore as fuc$!!!
    Feeling shattered today after a 13h day yesterday and a 1.5h training session by the time I got home and ready for work the next day it was 10pm. 6 hours sleep dose not cut it!

    Extra day shift today, ill rest from training tonight, have a good sleep then smash shoulders, hams, calves and abs before night shift tomorrow. Just got to keep on plugging away at my goals

    12/1/13
    9am 1 scoop WPI, coffee, walk dog 30 min
    10am bowl of oats, apple
    1030am large plate of scrambled eggs, tomato and spinach

    Shoulders/hams/calves/abs
    Seat mil press 40kg+barx7,8,7,8
    Seat DB press 35x4 sets 10-12
    Standing laterals 7 sets 10-12 with 30 sec rest
    DB front raise 20x4 sets 10
    Rear delt Mach - stackx5 sets of 12 super set with bent rear delt
    Seated rear delt 4 sets 12 with 12.5kg
    Ham curls 47x12,10,8,8
    Seated ham 4 sets
    1 leg ham curl 7.5x4 sets 12
    Stuff deads 4 sets 10 with 20kg+bar
    45 calf raise 4plx5 sets 15
    Super set with seated calf 5 sets 8-12 with 80kg
    Stretches, abs and foam roller work

    During - 2 scoop vitargo, 3 scoop extend, scoop cell mass

    Epic 3h session, had to change my singlet half way thru because it was soaked with sweat.
    My right shoulder blade was feeling tight and uncomfortable during training, ill get some Chiro and acupuncture on days off to try and get everything sorted with my neck and shoulder once and for all.
    Not a fan of the seated ham curl, this was the first time I have used it, can't get a full ROM. Single leg curls were ok, just need to tighten up my form to get a good contraction. Everything else felt good, Need to try and start getting stronger now. Abs did not cramp today

    Post - scoop WPI, scoop casein, mixed berries
    - sleep 2.5h -
    430pm 2 beef patties, rice, tomato sauce, power aid
    620pm 2 scoop WPI, oats
    10pm chicken, rice, vegetables
    1am as above
    4am as above
    7am 1 scoop WPI, scoop casein, tbl udos oil

    Food choices are good but I need to stop being lazy and measure my food!
    Im working on my craft and improving every day!
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  29. #59
    Registered User Zenith's Avatar
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    13/1/13
    3pm scoop WPI, black coffee
    40min walk
    Cup oats, apple, cup egg white
    3G d-aspartic acid
    630 2 scoop WPI, 1/2c nuts
    10pm fish, vegetables
    330am fish, vegetables, chock/coffee drink
    730am scoop WPI, scoop casein, tbl udos

    Missed a meal as I slept thru my lunch break on night shift.
    I should not be drinking milk drinks, they do not agree with my stomach!
    *started using D-aspartic acid 3G twice a day from today. Never used this supplement so will be interested to see the results
    Im working on my craft and improving every day!
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  30. #60
    Registered User Zenith's Avatar
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    On a side note - so proud of my wife! She is training for a fitness comp in May, this is a recent pic of her back
    http://pbckt.com/pQ.JQqd9L
    Im working on my craft and improving every day!
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