12-16-2012, 09:51 PM #31
12-19-2012, 01:07 AM #32
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.
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
DB pullovers 55x12 Ss
Underhand pulldown 80x12
Bar row 100x11
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 syntha6Im working on my craft and improving every day!
12-20-2012, 05:40 PM #33
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!
630am 1 scoop WPI, coffee, 30mim walk
830am big breakfast - bacon, eggs, sausage, toast
11am 2 scoop WPI, 1 scoop vitargo, 1 scoop jack3d
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 nutsIm working on my craft and improving every day!
12-21-2012, 05:10 PM #34
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!
12-23-2012, 04:48 AM #35
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
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
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 sauceIm working on my craft and improving every day!
12-23-2012, 05:18 AM #36
12-24-2012, 07:49 AM #37
12-24-2012, 08:01 AM #38
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 berriesIm working on my craft and improving every day!
12-26-2012, 07:24 AM #39
8am 4 scoop extend, coffee
9am 1.5 cup oats, berries, 6 whole eggs
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
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
3pm fruit salad, 30g WPI
6pm salad, ham, nuts
10pm BBQ - chops, sausages, potato bake
Early finish in bed by midnight
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
Inc bench 80x8,8,6,6
Flat bench 80x8,8,10 drop set
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;
*rest days will be taken as needed
Post 2 scoop WPI, 1 scoop vitargo
730pm 3 basa fillets, cup rice, broccoli
10pm 6 eggs, cup oats, berriesIm working on my craft and improving every day!
12-26-2012, 07:28 AM #40
Lat spread from last weekIm working on my craft and improving every day!
12-26-2012, 08:17 AM #41
12-27-2012, 07:01 AM #42
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
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, vegIm working on my craft and improving every day!
12-30-2012, 06:04 PM #43
01-01-2013, 06:26 AM #44
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
Pulldowns w/up 3 sets
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
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
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, appleIm working on my craft and improving every day!
01-01-2013, 07:34 AM #45
01-03-2013, 02:50 AM #46
10am 1 scoop WPI, coffee, 30min walk
11am cup oats, cup egg whites, tsp honey, apple
Pre - 2 scoop jack3d
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 dietIm working on my craft and improving every day!
01-05-2013, 02:08 AM #47
2pm 1 scoop WPI, 2c oats, cup egg white, 2 scoop jack3d
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
2pm 2 scoop WPI, 2c oats
5pm veggie juice, ??
7pm whole nandos chicken
Before bed 1 WPI, 1 casein, fish oilIm working on my craft and improving every day!
01-05-2013, 03:46 PM #48
730am scoop WPI, coffee
830am 2c EW, 1.5c oats, tsp udos
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 oilIm working on my craft and improving every day!
01-07-2013, 01:20 AM #49
01-07-2013, 06:30 AM #50
01-08-2013, 06:13 AM #51
01-08-2013, 06:14 AM #52
730am 1 scoop WPI, coffee
1c oats, 1c egg whites
2 scoop jack3d
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
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
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!
01-09-2013, 05:19 AM #53
5am 1c egg white, 1c oats
6:30am 2 scoop WPI, apple, 1/2c nuts
10am 180g chicken, 1.5c brown rice, veg
1pm as above
3pm as above
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
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 vegetablesIm working on my craft and improving every day!
01-09-2013, 05:23 AM #54
Side quad pic from today
http://pbckt.com/pQ.JMqQeAIm working on my craft and improving every day!
01-10-2013, 10:04 PM #55
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
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 vegetableIm working on my craft and improving every day!
01-12-2013, 03:19 PM #56
01-12-2013, 11:48 PM #57
01-12-2013, 11:49 PM #58
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
9am 1 scoop WPI, coffee, walk dog 30 min
10am bowl of oats, apple
1030am large plate of scrambled eggs, tomato and spinach
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!
01-14-2013, 12:13 AM #59
3pm scoop WPI, black coffee
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 resultsIm working on my craft and improving every day!
01-14-2013, 12:21 AM #60
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.JQqd9LIm working on my craft and improving every day!