14/1/13
11am mince & veg, oats, apple,
2:30 ft long meatball sub with avocado, orange juice
7pm hungry jacks Auzie burger, frys, large chock thick shake
9pm block chocolate
Epic cheat day!
Got a Chiro adjustment today. Neck feels much better. the chiro thinks my traps are to tight and its throwing my neck out, what i suspected. He said to start using a ball against the wall to loosen the traps and start supplementing with magnesium. hopefully with this and the acupuncture I can get this problem sorted. Booked in for acupuncture on Thursday morning
15/1/13
930am scoop WPI, black coffee
30min walk
10am cup oats, cup egg white, handful almonds, vits
1pm 180g steak
2pm 1.5c rice, veg
4pm 180g steak, 1.5c rice
Back/triceps
Deadlift 2plx8,3x6,4x5,5x5 (215kgx5 reps)
Pulldowns stackX10,10
Bar Rows 100x6
Underhand pulldown 70x10,10,10,10
Machine T bar 50x10,10,10,10
Back ext 7 sets 15
Rope push down 35-47x7 sets 12-15
Close grip smith 100x8- triple drop set
Bench dips 4X10 bodyweight
Bar Pushdown 47x4 sets 12
1 arm DB ext 15x4 sets 10
1 arm cable 27x3 sets 10
Overhead rope ext 4 sets 15
During - 2 scoops vitargo, 3 scoop extend, 1 scoop cell mass
Good session, trained back with my wife today. Man it was humid in the gym! Must have sweated about 4L water out. Got a great pump in the tris, first time I have done bench dips in a while, felt great!
Post - 1 scoop WPI, scoop casein, mixed berries
8pm 1.5c rice, 180g mince/bean mix, veg
11pm 5 eggs scrambled, veg
Fasted blood test tomorrow, going for a full blood panel for a general check up... Will be interesting to see the results. Won't cost me a cent! Got to love Australia!
|
-
01-15-2013, 06:43 AM #61Im working on my craft and improving every day!
-
01-16-2013, 07:51 AM #62
16/1/12
930 1 scoop WPI, black coffee
Cup oat, cup egg white, apple
1230 200g steak, 1.5c rice, veg, apple
330pm 180g steak, 1.5c rice, veg, apple
-sleep 1h-
6pm 2 scoop WPI, 1/2 scoop cassien, 2 scoop jack3d, banana
Quads/calves
Smith squats 100kgx12,8,10,8
(Wrapped knees)
45 leg press 5pl sideX5 sets 15 reps
DB lunges 17.5kgX3 sets 10
Leg ext - stackX7 sets 15 reps, drop sets on last set
45 calf 5plx15,12, 4plX3X15
Super set with seated calf 80x12,12 60x11,12,12
1 leg 45 calf 80x10,10,10
Abs - floor SS with reverse crunch - abs cramped up after a few sets. Stretching and foam roller - itb much better than last week
During 2 scoop vitargo, 3 scoop extend, 1 scoop cell mass
Good session. Been wearing my gasp hot pants so I can see my legs when I train them and its been motivating the hell out of me to improve my legs.
Quads and calves were crazy pumped when done. Was to dark to do my walking lunges outside in the car park so did single leg DB in the gym, struggled to hold the dumbbells and felt unbalanced so only did 3 sets
Post - cup oats, 180g steak
Before bed 2 scoop casein, tbl udos
Busy, busy with things around the house, pt clients etc. I need to be more organised with my meals and cook on my first day off and prep all my meals!Im working on my craft and improving every day!
-
01-17-2013, 03:57 PM #63
17/1/13
8am coffee, scoop WPI
30min walk
1030am 1.5c oats, mix berries, 1c egg white, vits
1pm 180g steak, 1.5c rice, veg
330pm 180g chicken, 1c rice, apple
Pre jack3d
Chest/biceps
Flat bench 100x6, 110x5, 120x3,4 - spot with forced reps
Inc Smith 60x10,10,9,8
Machine press 60x7 sets 15
Cable xover 29x4 sets 15
Low xover as above
Push ups 4x15
Inc fly 3x12 22kg
Ex curl 10x15,15x15,20x12,12
Seat alt DB 22x8,8,8,8
Machine preacher 20x4 sets 12
During scoop vitargo, 3 scoop extend, scoop cell mass
Average session. Could not get a good pump today, may have been due to the colder weather. Looking forward to rest day tomorrow
Post - scoop WPI, scoop casein, mix berries
8pm 200g chicken, veggies
Hectic and stressful day today, glad I had all my meals prepped! .Im working on my craft and improving every day!
-
01-19-2013, 05:34 PM #64
18/1/13
5am 1c oats, 1c EW, vits
630am 2 scoop WPI, 1/2c nuts, apple
10am 180g chicken, veg, tomato sauce
1pm as above
4pm as above
7pm scoop WPI, scoop casein, mixed berries
8pm 3 eggs, 1c egg white, veg, vits
Felt tired all day
19/1/13
530am 1c oats, 1 scoop WPI, apple
630 1c oats, 1 scoop WPI
10am 180g chicken, 1c rice
1pm 180g chicken, veg
4pm as above
730pm 1 scoop WPI, 2 scoop vitargo, 1 scoop jack3d
Quads/calves
FW squats 3plX8,7,8,8
45 hack sq 80x15,100x12,12,12
Ss with 45 calf raise 4pl sidex5 sets 20 reps
Leg ext 71x7 sets 15-20 Ss with
Seated calf 80x7 sets 10-12
During 2 scoop vitargo, 3 scoop extend, scoop cell mass
Was not planning on training tonight but felt good after work so thought I would smash a session out. Had to put some carbs in before hence 2 scoops vitargo before and during (140g total) FW squats felt good and tried a new piece if equipment - 45 hacks. Used a close stance to try and hit that outer sweep.
930pm 3 beef patties, veg, bowl of oats
Figured out a relitivly easy way of tracking macros today came to roughly
470g carbs
313g protein
43 fat
3544 caloriesLast edited by Zenith; 01-19-2013 at 11:29 PM.
Im working on my craft and improving every day!
-
-
01-22-2013, 05:48 AM #65
20-1-13
5am 1c oats, 1c egg white
630am 2 scoop WPI, apple
10am 180g chicken, BBQ sauce, veg
1pm same
4pm same
730pm mince and egg plant with veg
10pm 2 bowls of custard with oatmeal, small block chock - cheat meal
21/1/13
The cheat meal last night did not agree with me, paid for it this morning.
9am 1 scoop WPI, coffee
30min walk
10am 1c oats, 1c egg white, apple
2 scoop vitargo + 1 scoop jack3d
Hams/Shoulders/calves/Abs
Ham curls 36x15, 47x12,10,8,6
43x12,12,12
1 leg ham curls 10kgx4 sets 12 each side
Walking DB lunges 17X4 laps 20-30 steps
Straight deads 20x15,15,12,12
Seated DB Press 40x8,8,12,15 - spot on last 2 sets
Seat press behind neck 20+barx15,15,15,15,12
Standing laterals 4X15 17kg
Machine Rear delt super set with DB rear delt 4 sets each
Alt DB front raise 20x4 sets 15
45 calf raise 4 sets then drop set last set straight to seated calf drop sets
During - siped on 2 scoop vitargo, 3 scoop extend, 1 scoop cell mass
Stretching and abs - abs cramped again after a few sets
Good sesh strength and endurance/cardio is getting better lunges felt much easier and stronger on seated DB press
Post - 1 scoop WPI, scoop casien, 1c mixed berries
330pm 2c rice, mice and vegetables
630pm 2 scoop WPI, apple, muffin
10pm 180g mince, 1c rice, snickers bar
1am 180gmince, 1.5c rice, broccoli
4am same above
730am 2 scoop casein, tbl udos oil
Rough night at work :/Last edited by Zenith; 01-22-2013 at 07:12 AM.
Im working on my craft and improving every day!
-
01-22-2013, 05:58 AM #66
-
01-23-2013, 07:05 AM #67
22/1/13
4pm 1 scoop WPI, black coffee
1c oats, 1c egg whites, apple
630pm 1c oats, 2 scoop WPI, 1 apple
630pm 180g mince, 1c rice
10pm as above + sausage, salad
1am 1.5c oats, 2 scoop casien, tbl udos oil, 2 ZMA caps
Early finish @ work
23/1/12
Used ZMA before bed last night, slept like a baby and feel like a million dollars today!
1030am 1 scoop wpi, coffee
Walk dog 30min
11am 1c oats, 1c egg white, apple, 1/2c nuts, vits
2pm 180g mince, 1c rice, apple
4pm 180g mince, 1c rice, veg snickers bar
Pre - 1 scoop hydrowhey, 2 scoop vitargo, 2 scoop jack3d
Tri/back
Rope Pushdown 7 sets 15 reps 32-40kg
Close grip smith 80x8,100x5, 80x8
Dips 4x10
Bench dips 4x10
Ez ext 35x4x10
Chins 6,6,6,6 ,5
Underhand pulldown 60x4x10
Machine row 60x4x10
Pulldown stackx4x8
Forearm curls 35x4x10
Seated row 2 sets, drop set last set
During - 2 scoop vitargo, 3 scoop extend, scoop cell mass
Forgot my iPod today and could not get in the zone. People kept chatting to me while I was trying to train and could not get the intensity up.
8pm 1c white rice, 200g salmon, veggies
1030pm 200g salmon
Bowl oats, berries, 1 scoop casein
Some pics from today;
http://pbckt.com/pQ.J7LnyM
http://pbckt.com/pQ.J7Lp28Im working on my craft and improving every day!
-
01-24-2013, 07:50 AM #68
24-1-13
8am 1 scoop WPI, coffee, 30min walk
840am 1c egg white, 1 egg, 1c oats, apple, vits
12 200g mince, 1.5c rice, veg, apple, 30g WPI
330pm 200g mice, 1.5c rice, apple
Pre - 2 scoop vitargo, 1 scoop WPI, 1 scoop jacked
Quads/Calves
Smith Squats 100X12,11,10,9
45 Leg Press 5plX5 sets 15 - varied stance
Leg Ext 7 sets of 15 reps, drop set last set
45 Calf 4PlX40 super set with seated calf 4 sets each
Stretching and abs. Abs still cramping up just from doing crunches WTF! Used foam roller ITB and vastis lateralis much less painful.
Bit of an average session I seem to have lost my intensity and drive the last couple days not sure if I am over trained or whats going on? Cut the sessin short today and skipped on the walking lunges. Did not feel like drinking my during training drink
post - 1 scoop hydrowhey
730pm lamb BBQ, veggies, 2c rice
3 scoops extend, 1 scoop cell mass
Got my Blood work back today - everything was normal except liver function ALT was high but from what I have researched this can be elevated from training. I will go back in a moth or so to have it checked anyway.
testosterone was 28.6nmol/L
SHGB was a bit high at 55
Free test was 480
FAI 52
Not really sure what this all means but it has sparked my interest and I am going to research it more.
My wife also did my skinfolds/measurements today;
Weight 104.8>106.3
Chest is up 3-4cm
waist is up 3cm
calves are up 2cm (could be because I trained them today)
hips are up 1cm
> everything else is much the same...
Skinfolds are up 3mm on my total
Not real impressed with the results, I was expecting better.
I need to step it up and work harder both training and nutrition...
Also got another chiro adjustment today -neck is getting much better, need to use the ball more often and keep working on the back, traps and neck areaLast edited by Zenith; 01-25-2013 at 06:45 PM.
Im working on my craft and improving every day!
-
-
01-27-2013, 08:23 PM #69
25/1/13
8am 1 scoop WPI, black coffee, 30min walk
1c oat, 1c egg white+1 egg, apple, vits
1230 200g mince, 1c rice, veg, apple, 30g WPI
3pm 200g mince, 1c rice
-sleep 1h-
Pre- 1 scoop hydrowhey, apple
Chest/biceps
Inc bench 100x5
Flat DB press 40x10,10,8,8
Machine press 4 sets, drop set last set
Cable flys super set with flat smith: 4 sets
Standing Alt DB 30x6,6,6
Cable curls 4 sets 12
Preacher curls EZ 4 sets
1arm DB hammer 12.5x3 sets
During - 2 scoops vitargo + 3 scoops extend, 1 scoop cell mass
730pm beef patties, 1c rice, veg
10pm 4 eggs, vegetables, 1 scoop casein
26/1/13
730am coffee, 1 scoop WPI, 30 min walk
8am - eggs, 1c oats, berries
10am apple, handful mixed nuts
1pm sumo salad, boost juice with protein and banana
4pm protein drink, mixed nuts
7pm BBQ tbone, salad, 3 beers
Up in Perth today for Australia Day! Watched the fireworks and had a relaxing weekend away. Few beers but otherwise managed to eat fairly clean
27/1/13
8am coffee, scrambled eggs, fruit salad
12 fish/chicken, potato
330pm protein bar, apple
630pm 180g chicken, vegetables
Chocolate
I have decided to have next week off training. I've been feeling lethargic and tired lately and lacking motivation during training - all the signs of overtraining..
I've also decided to part ways with Kiyoshi, I won't go into detail but let's just say I won't work with him again..
So ill rest up next week and start a fresh training/nutrition plan on Monday. Going to start smashing it twice a day some days on my days offIm working on my craft and improving every day!
-
01-29-2013, 07:21 AM #70
28/1/13
5am 1c egg whites, 1c oats,, vits
630am 1 scoop WPI, scoop casien, apple
10am 200g chicken, sauce, veg
1pm 200g chicken, sauce, veg
4pm 200g chicken, sauce, veg
730pm 1c berries, tbl udos, 1 scoop WPI, scoop casien
30min walk
8pm fish, vegetables
29/1/13
5am 1c egg whites, 1c oats,, vits
630am 1 scoop WPI, scoop casien, apple
10am 200g chicken, sauce, veg
1pm 200g chicken, sauce, veg
4pm 200g chicken, sauce, veg
730pm 1c berries, tbl udos, 1 scoop WPI, scoop casien
Walk dog 30min
11pm 1c oats, 1c egg whites, 3 eggs
Lowered the carbs as I have not been training. Will smash hams/calves tommorowIm working on my craft and improving every day!
-
02-01-2013, 04:39 AM #71
30-1-13
1030am banana, 1 scoop WPI, coffee
30min walk
11am 1c oats, 1c egg whites, 3 eggs
3/4 cup pineapple
12 1 scoop hydrowhey, 1 scoop vitargo, 1.5 scoop jack3d
Should/Hams
Shoulder/rotator warm ups
Seated DB press 40x6,5,5,5
Seat press behind neck 20x5 sets 12-15
1 arm lateral raise 15kgx4 sets 12-15
Machine rear delt super set with DB rear delt - 4 sets each
Ham curls 7 sets 10-12 with 40kg
1 leg ham curls 4 sets 12 with 10kg
Stiff deads 40kgx4 sets 10
During - 3 scoops extend
Did about 15-20min of shoulder warm ups and stretching today before I started as my right trap/scapular region was sore and tight, prob from work. Used the massage ball again today which is helping. Session went well, I felt strong and fresh after a few days off. Ill rest up Thurs and Fri for night shift then start training seriously again on Sat - my 1st day off.
Post - 1 scoop hydrowhey, scoop vitargo, scoop cell mass
3pm 1/2c white rice (uncooked), fish, vegetables
-sleep 1h-
520pm 3/4 block chock (it was in fridge!), Gatorade
630pm 200g steak, 1c rice, vegetable
10pm banana, 1 scoop WPI, scoop casein, 1/2c nuts
1am 200g chicken, vegetable
4am 200g steak, 1c rice, vegetable
7am 1s WPI, 1s casein, mix berries, tbl udos
31/1/13
3pm 1 scoop WPI, coffee, 30min walk
4pm 1c oats, 1c EW, 3 eggs, banana
630pm 1 scoop WPI, scoop casein, apple, 1/2c nuts
10pm 1/2 chicken, veg
1am 1/2 chicken, veg
4am sleep
730am 1s WPI, 1s casein, mix berries, tbl udos
1/2/13
1pm 1c egg whites, 3 egg, 1c oats, mix fruit, vits
5pm bowl oats, mix fruit, 1s casien, 1s WPI
8pm HJS double whopper, L thick shake, frysIm working on my craft and improving every day!
-
02-04-2013, 05:24 AM #72
2/2/13
730am 1s WPI, coffee, 40min walk
830am 1c oats, 1c egg whites, mix tin fruit, tbl udos (no eggs)
1130am 220g BBQ chicken, 1c rice, small pear
230pm 200g chicken/steak, 1c rice, veg, apple
Pre - 2 scoop jack3d, 1 scoop hydrowhey, scoop vitargo
Chest
Inc smith 40,50,60,70,80x6
Flat DB 30,35,40,45,50,55x8 reps
Pullover 20x15,25x12,30x10,35x8,40x12
Hammer press 80x15,12,12,12
Flat cable fly 32>27x7 sets 10-12 30 sec rest
Push-ups 1 set 12
During - 3 scoop extend
Post- 1 scoop hydrowhey, scoop vitargo
Good session felt strong after a few days rest and pushed some good weight on the flat DB press.
Fish, 1c rice, vegetable
???
3-2-13
830am 1 scoop WPI, coffee
930am 1c oats, 1c egg white, 3 eggs, mix fruit, vits
12 200g meat, 350g sweet potato
-sleep 1h-
Boost juice - gym junkie
3pm chicken, 1c rice, veg, apple
Pre - 1 banana, 2 scoop WPI, mix berries
Back/forearms
Pulldowns - w/up
Chins 6,6,6,5,5
Bar row 40,60,80,100x6 reps
Underhand pulldown 70x9,8,8,8
Overhand pulldown 65x4 sets 10
Seated row 7 sets 8-10 65kg?
Bar forearm curls 30x20,15,15,15
Post - 3 scoop extend
Not really feeling it today, lacked a bit of motivation and intensity. Chest is sore from yesterday's session. Still felt full from the shake after training so just had a whole food dinner, no carbs
8pm 220g chicken, veg, 1/2c nuts
10pm 1st casein, 1/2c oats, 2xzma
4-2-13
8am 1 scoop WPI, coffee
30min walk
9am 1c oats, 1c egg white, 3 eggs
1 banana, vits
Fresh juice - beet, carrot, celery, ginger
1pm 200g steak, 350g sweet potato
430pm 200g chicken, 1c rice, veg
Pre 1s vitargo, 1s hydrowhey, 2 scoop jack3d
Quads
Leg ext (w/up) 3x20
Squats 3x10,40kg, 80x8, 120x6, 140x8, 160x4
45 leg press 5plx20, 6plx20, 7plx20, 8plx28!
Walk DB lunge 17.5x4 laps 20 reps
Leg ext 7x15 reps with stack
Epic session, trained with my client/mate Ryan who is 5 weeks out from his next show so we cranked up the intensity and destroyed the quads! Ran out of time to do calves. Might hit them Wed morning
During - 3 scoop extend, 1 scoop cell mass
830pm 2 piece fish, 1c rice, vegIm working on my craft and improving every day!
-
-
02-07-2013, 07:23 AM #73
5/2/13
5am 1s WPI, 1c egg white, 1c oat, 3 eggs, banana, vit's
9am 200g chicken, 1c rice, veg
12 200g lamb, 300g sweet potato
Veg
3pm 1.5s whey, 1s casein, 1c berries
30min walk
30min bike ride
8pm 3 beef pattie, 3 eggs, veg
3 scoop extend, 1 scoop cell mass
Legs are destroyed today, having trouble walking :/
Got a new bike going to start riding to gym and doing cardio.
6/2/13
730am sWPI, coffee, 40min walk
830am 1c oats, 1c EW, banana,
12 2 piece fish, 1c rice, veg
3pm 200g steak, 320g sweet potato
Pre- 1s hydrowhey, jack3d
Should/abs
Laterals/rotator w/ups and stretching
Seat bar press 50x8,6,8,8 - spot on last 2
Press behind neck 20x15,15,15,12,12
Standing laterals 4x15, 15kg
Rear delt Mach SS with DB rear delt
4 sets 15 on each
Cable laterals behind back 4x15-20
Front raise 3x10-15 20kg
Floor crunch/rev crunch
Foam roller on quads
During - 3 scoop extend, 1 scoop cell mass
Right trap/shoulder area still tight. Did another thorough warm up and stretching today. Got a great pump in the delts! Did the press behind neck in the rack today - made it easier to handle. Ill cap the weight at 20kg+bar on that exercise as its a little dangerous but I feel it hits my delts well.
Post - 1 scoop hydrowhey, scoop vitargo
8pm 200g steak, 2 eggs, veg
7/2/13
5am 1c oats/EW, banana, 3egg
630am 2s WPI, apple, 1/2c nuts
10am 200g chicken, 320g sweet potato, 2xfish oil
1pm same above
4pm same above
6pm - sleep 1h, massage
Coffee, 1s hydrowhey
Arms
Rope Pushdown 7 sets
Seat alt DB 30x6,6
Dips 4x10
EZ curls 3 sets
Bench dips 4x10
1 arm DB hammer curls
1 arm DB ext
Concentration curls
1 arm Pushdown
During 3 scoop ext, 1s cell mass
Man struggled thru today's session had a sleep when I got home from work and got a massage as my neck is tight as fuk. Had a headache for most of the arvo. I think something I did during shoulder training - perhaps press behind neck has thrown my neck out hopefully will be feeling better by tomorrow
Post 1s hydrowhey
930pm 200g steak, 2 eggs, veg, tbl olive oilIm working on my craft and improving every day!
-
02-07-2013, 09:48 AM #74
-
02-07-2013, 05:42 PM #75
-
02-07-2013, 05:58 PM #76
O.K!
I have been working on my meal plan the last week or so and consulting with my new coach and we have decided to try and hit the same macros each day; 450g protein, 300g carbs, 100g fats - 2550 calories
I have worked out a mea plan based on my shifts;
WORK – DAY SHIFT (TRAINING DAY)
Meal #1 (0500); 1 scoop WPI, 1 cup egg whites + 1 whole eggs, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 500mg vit C
Meal #2 (0630); 1 scoop WPI, 1 scoop casein, ½ cup mixed nuts, 1 apple
Meal #3 (10:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil, 1 X ON Opti-men multivitamin
Meal #4 (13:00); 200g of steak, 320g potato, salad or vegetables, 2 X fish oil
Meal #5 (16:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
20MIN Before Training; 1 scoop of vitargo + 1 scoop of Hydrowhey + pre-workout
During Training; 3 scoops extend
Post; 1 scoop of vitargo + 1 scoop Hydrowhey + creatine
Meal #6 200g meat, 2 eggs, salad or veg
After tea -2 ON ZMA caps, 500mg vit C , 1 X ON Opti-men multivitamin
WORK – DAY SHIFT (NON-TRAINING DAY)
Meal #1 (0500); 1 scoop WPI, 1 cup egg whites + 1 whole eggs, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 500mg vit C, 1 X ON Opti-men multivitamin
Meal #2 (0630); 1 scoop WPI, 1 scoop casein, ½ cup mixed nuts, 1 apple
Meal #3 (10:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
Meal #4 (13:00); 200g of steak, 320g potato, salad or vegetables, 2 X fish oil, 1 X ON Opti-men multivitamin
Meal #5 (16:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
Meal #6 (19:30); Shake -1 scoop WPI, 1 scoop casein, 1 cup mixed berries, TBL udo’s oil
Meal #6 200g meat, 2 eggs, salad or veg
After tea -2 ON ZMA caps,500mg vit C, 1 X ON Opti-men multivitamin
NIGHT SHIFT (TRAINING DAY)
Upon waking – 1 scoop vitargo, 1 scoop hydrowhey
Meal #1 (1400); 1 cup egg whites + 1 whole eggs, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 500mg vit C
During Training; 3 scoops extend
Post; 1 scoop of vitargo + 1 scoop Hydrowhey, 1 scoop WPI + creatine
Meal #2 (1830); 1 scoop WPI, 1 scoop casein, ½ cup mixed nuts, 1 apple
Meal #3 (22:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil, 1 X ON Opti-men multivitamin
Meal #4 (01:00); 200g of steak, 320g potato, salad or vegetables, 2 X fish oil
Meal #5 (04:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
Meal #6 2 scoop WPI, 1 scoop casein, 1 cup mixed berries, TBL udo’s oil
After tea -2 ON ZMA caps, 500mg vit C , 1 X ON Opti-men multivitamin
NIGHT SHIFT (NON TRAINING DAY)
Upon Waking – 2 scoop WPI, black coffee, walk dog 30min
Meal #1 (1600); 1 cup egg whites + 1 whole egg, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 1 X ON Opti-men multivitamin
Meal #2 (1830); 2 scoop WPI, 1 scoop casein, ½ cup mixed nuts, 1 apple
Meal #3 (22:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil, 1 X ON Opti-men multivitamin
Meal #4 (01:00); 200g of steak, 320g potato, salad or vegetables, 2 X fish oil
Meal #5 (04:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
Meal #6 (0730); Shake -2 scoop WPI, 1 scoop casein, 1 cup mixed berries, TBL udo’s oil
Before bed - 2XZMA caps, 500mg vit C, 1 X ON Opti-men multivitamin
TRANSITION DAY (NON-TRAINING);
*last nightshift>days off cheat day
Wake (1-2pm) – 2 scoops extend, fresh vegetable juice, walk dog 40min
Meal #1 (0800); 2 cup egg whites + 1 whole eggs, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 500mg vit C
Meal #2? Footlong subway, 3 cookies, orange juice
Meal #3? Hungry jacks or pizza or Nando’s
DAYS OFF (TRAINING DAYS)
Upon Waking – 1 scoop WPI, coffee, walk dog 40min
Meal #1 (0800); 1 cup egg whites + 1 whole eggs, 1 cup oats, banana, teaspoon of chia seeds & flax seeds
After breaky – 1 X ON Opti-men multivitamin, 1 X fish oil capsule, 500mg vit C, 1 X ON Opti-men multivitamin
Meal #2 (10:00); 185g tin tuna or 160g fish, 145g brown rice, 1/2c nuts soaked
Meal #3 (12:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
Meal #4 (14:00); 200g of steak, 320g potato, salad or vegetables, 2 X fish oil, 1 X ON Opti-men multivitamin
Meal #5 (16:00); 200g chicken breast, 145g brown rice, salad or vegetables, 2 X fish oil
20MIN Before Training; 1 scoop of Hydrowhey + pre-workout
During Training; 3 scoops extend
Post; 1 scoop of vitargo + 1 scoop Hydrowhey + creatine
Meal #6 (19:00) 200g meat, 2 eggs, salad or veg
After tea -2 ON ZMA caps, 500mg vit C, 2 fish oil, 1 X ON Opti-men multivitamin
Each day except my cheat day will hit the macro goals
These are my daily goals!
> Follow my daily meal plan and hit my macros on a daily basis
> Take all my supplements every day
> Follow my training plan and take rest days as needed, listen to my body!
> Get stronger on the basic exercises!
> Drink at least 6L water every day
> Try to get at least 8 hours sleep, take naps if needed
That's it!, all I need to do now is execute my planIm working on my craft and improving every day!
-
-
02-10-2013, 10:42 PM #77
8/2/13
8am 1s WPI, coffee 30min walk
9am 1c oats, 1c egg white, banana, 3 eggs, chia seed and honey
*started using ON multi
12 200g chicken, 1c rice, veg, tomato sauce
Calves/hams/abs
45 calf raise SS with seated calf 4 sets each
Ham curls 7 sets 10 41kg SS 1 leg calf raise
1 leg ham curls 4x15-20-10kg
SS Stiff deads 40x4 sets 10
Floor crunches, reverse crunch 4 sets
Stretching
During 3s extend, 1s cell mass
Getting a better mind muscle connection with hams. Experimented with turning my feet inward (saw in a Kai green vid)
Got a good pump in the calves.
Post - scoop vitargo, scoop hydrowhey
- sleep 2h-
4pm 2 piece fish, 1c rice, veg, 2s extend
630pm 2 scoops WPI with coconut water, 1/2c nuts, apple
930pm 200g steak, tomato sauce, 140g rice, veg, 2 fish oil
1230 same above
4am same above
7am 1s WPI, 1s casein, TBl udos, 2 ZMA
9/2/13
2pm 1st vitargo, 1s hydrowhey, 2s jack3d
1c egg whites, 1c oats, 2 egg, banana, honey, chia seed
Chest
Inc bench 80x6, 100x8 spot
Flat bench 80x8, 100x6, 120x4 tripple drop sets
Machine hammer strength 80x15,12,10,10
Flat DB flys 22x10 sets 8-10
During - 3s extend, 1s cell mass
Felt good today, great session was going to do 7 sets of flys but was feeling strong so kept going.
Really want to increase my strength on inc and flat bench
Post - scoop hydrowhey
Piece of fish, cup rice, veg
630pm chicken? Cup rice, veg, apple
10pm chicken? Cup rice, veg
1am chicken? Cup rice, veg
4am 2 scoop WPI, 1/2c nuts
7am 1 scoop WPI, scoop casein, tbl Udo's, 2 ZMA
9/2/13
2pm scoop vitargo, 2 scoop jacked, scoop hydrowhey
1c egg white, 1c oats, 2 egg, banana, honey
Back/bicep/forearm
Lat pull down w/up
Chins 8,7,6,6
Bar row 60x10, 80x8
Underhand pulldown 60x4x10
Seated row stackx3x10
Preacher curls 30x10,35x10,10
Bar forearm curls 35x4x20
During -3 scoop extend, scoop cell mass
Another good session today. Not sure exactly what it is but training is feeling great the last few days, getting good pumps and generally feeling good during training. Might be the new meal plan and started using ON multi
Post scoop hydrowhey
200g chicken, cup rice, veg
Scoop vitargo
Mars bar and ice cream!!!
630pm scoop WPI, scoop casien, apple
10pm 200g chicken, 1c rice, veg, 2xf/o, coconut water
1am same above
4am same above
7am 1s WPI, 1s casein, mix berrie, tbl udosIm working on my craft and improving every day!
-
02-15-2013, 03:28 PM #78
11/2/13
2pm 1c oats, 1c egg white, 3 egg
Banana, honey
5pm subway ft long with meatballs
Calves and abs 40min ride to/from gym
7pm 200g steak, vegetables?
Block chocolate
12/2/13
830am 1 scoop hydrowhey, black coffee
30min walk
9am 1c oat, 3 egg, 1c egg white, chia seed, honey, banana, vits
12 200g BBQ chicken, 1c white rice, veg, apple
-sleep 45min-
330pm 3 beef pattie, 2c white rice, tomato sauce
6pm (30min pre) 2 scoop jacked, 1s hydrowhey, 1s vitargo
Deads/quads
Deads 1plx12,2plx8,3plx6,4plx5,5plx4
6plx1 rep - 6 plates (255kg) for a single - PB fuc^*n stoked!!!!!!!
Smith squat 20plx10,10,10 drop set the last set
Leg ext - stacks 4sets 15
Absolutely stoked with my PB on deads. I've been chasing that weight for a few years now! Could not be happier )
I did deads today because I trained back on night shifts with only 7h sleep thought I would do them today when I am we'll rested
Post; 3 scoop extend, 1 scoop cell mass
1 scoop hydrowhey, mix berries, coconut water
10pm 250g of mince with veg
13/2/13
6am 1s hydrowhey, coffee
9am 1c egg white, 3 egg, 1c oat, banana, honey
12 30g protein drink, Gatorade, Musli bar, 20g protein/energy drink
4pm 200g chicken, 1c rice, veg
Swim/run/dune sprints at beach
-2 beers-
7pm chicken, vegetables
Fruit salad, yoghurt
14/2/13
8am 2 small banana, 6 med eggs, 3 slice toast
Swim/bodysurf
12am 1c mixed nuts/seeds, small banana, 3x95g tuna
4pm sugar free Gatorade, 4 handfuls mixed nuts, chock bar, banana
6pm 1 scoop hydrowhey
7pm mince, vegetables
I went down south to visit family 13th, 14th so diet went a bit south also. I should have been better organised and prepped more food, meals and snacks.
Had a great time though and got a bit of cardio in at the beach
15/2/13
530am 1c oats, 1c egg white, 3 egg, banana, chia seed, vits
10am 200g chicken, 140g white rice, veg, 2xfish oil
1pm as above
4pm as above
630pm. 1s hydrowhey, 1s vitargo
Shoulders
Seat DB press 40x6, 45x7,6,5 drop set 22x6
Machine press 30x12,15,12,12 super set with barbell press behind neck with just the bar
Standing lateral raise 12.5 x 7 sets 15 reps
Rear delt machine super set with DB rear laterals
Front raises 3x12-15 22kg
During 3s extend, 1s cell mass
PB on the seat DB press. Good sesh
Post - 1s hydrowhey
1c rice, 250g mince/vegetable mixIm working on my craft and improving every day!
-
02-18-2013, 01:11 PM #79
16/2/13
530am 1c oats, 1c egg whites, 3 egg, banana, honey, chia seed
630am 1s WPI, 1s casein, apple, mixed nuts/seeds
10am 140g rice, 200g chicken, veg
1pm as above
1 scoop casein - hungry!
-sleep 1h-
4pm as above
530pm 1 banana, 1s hydrowhey
-massage-
Biceps/forearms/calves
Finished work early today, thank god cause I felt shattered! Had a nap for an hour in the arvo then got a massage before the gym. Neck and traps were tight and feel heaps better after the massage.
Lacked energy and motivation in the gym. Triceps were to sore to train - must have been from heavy shoulder press yesterday? Just did a few bicep exercises, forearms and calves, still managed to get a decent pump. Might rest tomorrow and train Monday
During - 2s extend, 1s cell mass
1s hydro whey
8pm 1c rice, 200g mince, veg
17/2/13
530am 2 scoop WPI, 1c oats, banana, chia seed, honey
630am 1s WPI, 1s casein, apple, 1/2c nuts
10am 140g chicken, 140g rice, veg
1pm as above
4pm as above
7pm 200g mince, veg
-30min walk-
10pm 1s casein, 1s whey, 1c berries, tbl Udo's
Rest day today - feel like I need it!
18/2/13
930am 1 scoop hydrowhey, coffee
1c oats, 1c egg whites, 3 egg, banana, chia seed,
130pm 2 beef patties, 1.5c rice, salad
Chest/hams
Inc bench 80x6, 100x6, 110x4 - spot
flat DB 40x6, 45x6,6
Flat smith 60x12,10,10
Cable flys super set with
ham curls 7 sets each
1 leg ham curls 12.5x12,12,12
Stiff deads 60x12,12,15 Ss with
Cable Pushdown 30x3x15
During - 3 scoop extend, 1s cell mass
Good sesh, getting stronger on the incline
Post 1s hydrowhey
Banana, Gatorade, 2 cherry ripes
630pm muffin, 1s whey, 1s casien, apple, banana
10pm 200g chicken, 140g rice, veg, apple
1am as above no apple
4am as above + chock bar :/
Hectic day yesterday, bought a new home! Did not get time for a sleep before night shift.
Been eating a bit of shi*t food the last few days. Need to clean it up the rest of this week and hit the cardioIm working on my craft and improving every day!
-
02-22-2013, 04:37 PM #80
19/2/12
230pm 1s hydrowhey, 1s vitargo, 2s jacked
1c egg white, 3 egg, 1c oats, Banana, honey, chia seed
Quads/abs
Leg ext 4x20 built up to whole stack
45 leg press 4,5,6,7plx20 reps
Smith squats 40, 60, 80, 100, 120x8 reps
Leg ext stackx20 drop sets to failure
Crunches, stretching and foam roller.
Trained after night shift so felt a bit whacked. Hammys are tight from yesterday. Decent session but nothing special. Might try and do heavy squats and some lunges on my days off.
Post - 1s hydro whey
5pm 1c white rice, 200g chicken
630pm 1s casein, 1s whey, coconut water, 1/2c nuts, apple
10pm 200g mince, 140g rice, veg
1am same above
4am same above
730am 1s whey, 1s casien, 1c mix berrie, tbl udos
* I now am drinking coconut water instead of Pepsi max and having opti men multi 2-3x daily. Feeling great!
20/2/13
2pm coffee, walk
Sushi, juice, custard
Train - calves, abs
Massage
Subway ft long
Seafood dinner
21/2/13
8am 1s hydrowhey, 40min walk
9am 1c oats, 1c egg whites, banana, 3 whole eggs
1130am 1 HPLC bar, 2 figs
130pm 200g mince, 1c white rice, salad
230 Pre - 2s WPI, 1s vitargo, 2s jacked
Back/forearms
Lat pull down - w/up
Chins 8,6,6,6
T bar row 4plx12,12,12
Underhand pulldown 60x10,10,10,10
Seated row - mixed grips stack 4 sets
Close grip straight arm Pushdown 41kgx7 sets 10-15
Forearm curls 35x4 sets 15-20
During 3s extend, 1s cell mass
Good sesh. Did not train very heavy today, just got a nice pump and focused on getting good contractions
5pm 1c white white rice, 160g chicken
22/2/13
8am coffee, 1s hydro whey
40min walk
9am 1c egg whites, 1c oats, 3 eggs, banana, chia seed and honey
12 220g steak, 1c rice, veg, apple
3pm as above, banana
Pre- 2s jacked, 1s hydro whey
Heavy Squats/speed bench/shoulders
Squats 40, 60, 80, 100, 120, 140, 160x6, 180x2, 200x2?
Inc bench 20x15,15 15 - fast
Standing lat raise 12.5x4x15 super set with seat DB press 12.5x4x12-15
Seat press behind neck 20x7 sets 12-15, 30 sec rest
1 arm cable lat raise behind back 17x3x15
Machine rear delt SS with DB rear delt 4 sets each
EZ bar Front raise 4x12 30kg
During 3s extend, 1s cell mass
Good session. I figured that I have not done heavy squats in a while so though I would max out and see how things went. No PBs but still managed some good sets.
Went lighter on shoulders today, super sets and higher reps to get the job done. My triceps were more sore than my shoulders after the heavy DB presses last week.
Also I have started and incline bench cycle with the goal of hitting 3plates for 6 reps. Ill do a speed day on shoulder day and an 8 week cycle on chest day.
830pm fish, rice, steak, vegetable salad, beer - out for dinner
Before bed - casein shakeIm working on my craft and improving every day!
-
-
02-24-2013, 06:29 AM #81
23/2/13
530am 1c oats/EW, banana, 3 egg, honey, chia seed
630am 1s whey, 1s casein, apple, 1/2c nuts
930am 200g chicken, veg
1230 same above
330pm same above
730pm 1s whey/casien, tbl udos
Bike ride
9pm 200g steak
10pm 2s casien
Work day/ rest day
24/2/13
8am 1s hydro whey, black coffee 40min brisk walk
9am 1c oats/e/w, banana, 3 egg, honey, chia seed, vits
1130am 1s whey
1pm seafood, salad, fruit - out for lunch with family
4pm 1s vitargo
5pm 200g steak, 1c rice, veg, apple
Rode to gym
Arms/calves
> super set biceps and triceps - high volume and fast pace
> 45 calf raise - rest/pause 50 reps total 3pl side
Seated calf - rest/pause
Got a good pump. Bit of a hectic day today been feeling a bit stressed because we have got heaps of stuff going on. Going to the gym is a great stress relief!!!
Post- 1s hydro whey, creatine
9pm 2 piece fish, 1c rice, veg, tbl olive oil
11pm 350g cottage cheese
Recent progress pic; I think I am making some good gain shoul/overall size
http://pbckt.com/pQ.Jnb8AtIm working on my craft and improving every day!
-
02-24-2013, 11:30 PM #82
If I can ask mate, why has your coach set your protein intake super high?
Def not necessary man, just looking for his input and your thoughts on it!
Thanks!
And I'm sorry that incident happened with Kiyoshi, but I hope that scumbag reads this because he pisses me the heck off. Rant.Do I even lift?
Semi-Alone Crew
*SoClose* but at wut cost?
-
02-25-2013, 12:15 AM #83
-
02-25-2013, 07:36 PM #84
Hey man Kiyosh had me on over 600g so compared to that it is relitivly low 450g is close to 2g per pound so still high but not over the top.
I have been reading allot on George Farrah and what he dose with his clients and am thinking of using a similar approach - say reduce protein to 300g and halve my fat intake then replace the calories with carbs. As it gets closer to the show gradually reduce carb intake and increase protein...Im working on my craft and improving every day!
-
-
02-25-2013, 07:37 PM #85
-
02-27-2013, 01:02 AM #86
25/2/13
8am 1s hydrowhey, coffee 40min walk
9am 1c oat, 1c EW, 3 eggs, banana, honey and chia
- pear and carrot juice
12 200g chicken, 1c rice, veg
- Gatorade
3pm 200g chicken, 1c rice, veg
Pre - banana, 1s hydrowhey
Hams/abs
Ham curls 53x4x10
Deadlifts 4plx10,10,10,8 - killer!
Walk lunges OL bar 4 laps of 20 steps up and back
1 leg ham curls 4x15 10kg
Few sets of abs till they cramped again, stretching
During - 3s extend, 1s cell mass
Good session. Deadlifts nailed me, had to lay on the floor to get my breath between sets
Post - 1 a hydrowhey
8pm 2 piece fish, 1c white rice, veg
350g cottage cheese with honey
26/2/13
530am 1c oats, 1c egg whites, 3 egg, honey, chia seed, multi, fish oil, c
630am 1s casein, 1s whey, large pear
10am 200g chicken, 1c rice, veg, coconut water
1pm as above
4pm as above
Pre - 2s jacked, 1s hydrowhey
Chest
Inc bench 80kg+barx10x6
Flat DB 40x10,10,8
Cable flys 32x4x15
During - 3s extend, 1s cell mass
Post 1s hydrowhey
9pm fish, vegetables
12 350g cottage cheese, tbl udos oil
Rough day today. Had a shi# day at work. I need to focus more on the things I am doing on the jobIm working on my craft and improving every day!
-
02-27-2013, 04:49 PM #87
-
03-02-2013, 09:25 AM #88
-
-
03-02-2013, 09:26 AM #89
27/2/13
7am 1s hydrowhey, coffee
40min walk
8am 3 egg, 1c egg white, 1c oats, banana
12 200g chicken, 1c rice, veg
Pre - apple, 1s hydro whey, jacked
Quads/calves
Leg ext 4x15-20 last set stack
Smith squats 80x12, 100x8, 120x6, 140x6
1 leg 45 Leg Press 2plx12, 2.5x12, 3plx15
Leg Ext FST-7 stack 15-20 reps
45 calf Ss seated calf
4plx20, 60x10-12
During - 3s extend, 1s cell mass
Post - 1s hydrowhey
-sleep 1h-
430pm 1c rice, 200g chicken/fish, veg, apple
630pm 1s cassien, 1s whey
10pm 200g chicken, 120g rice
1am same above
4am same above
7am 2s casien, tbl udos, berries
29/2/13
4pm 1c oats/EW, 3 egg, banana, honey, chia seed
630pm 3x95g tuna, cherry ripe, pear
10pm BBQ - sausages, steak, water Mellon
1am handful nuts, nap
4am coffee chill, nuts
730am 2s casien, mix berries, tbl udos
So sick of chicken breast! Switched to tuna last night. Need to get some more variety in my diet
1/3/13
1pm 2 eggs on toast, avocado
1s hydro builder
4pm 1 beef patty, banana
30min walk
7pm noodlebox, block chocolate
2 days of **** eating. Back on track tomorrow!
2/3/13
8am coffee, 1s hydro builder
30min walk
9am 1c egg whites, 3 eggs, 1c oats, banana, vits
1230 200g chicken, 2c rice, veg
-berrie smoothy
330pm 180g chicken, 1c rice, apple
Back/bicep/forearms
Chins 5x10 - spot
Bar rows 40,60,80,100,120x6
Underhand pulldown 60x4x10
1 arm machine row 60x3x10
Seated cable row stackx3x10
Pull behind neck 57x4x10
NG pulldown 3 sets 15
Preacher curls 3 sets
Alt DB 3 sets
Forearm curls 3 sets
During 3s extend, 1s cell mass
Good session, trained with the gym owner. Had heaps of energy and was feeling good so did a bit of biceps also. took a sample DY pre-workout that I got from the gym, not bad.
Post - 1s hydro whey, 1s vitargo
730pm fish/prawns, salad
> 5 beers :/
1230pm 2 beef patties
Had a barbecue with some friends tonight and drank 5 beers.
I need to pick up the cardio and nutrition as my body-fat is getting to high!Im working on my craft and improving every day!
-
03-04-2013, 05:44 AM #90
3/3/13
9am 1s hydro builder, coffee
40min walk
10am steak, bowl oats with berries, honey (no egg whites), banana
1pm 200g chicken, 1c rice, apple
330pm 220g chicken/steak, 1c rice
Pre- cellulorc4
Squats/should/Tri/abs
Squat w/up, 4plx6
Seat DB press 35x10,10,10,8
Press behind neck 20x4x15
Laterals 7x12-15 12.5kg
Rear delt Mach SS DB laterals 4 sets of each
Rope Pushdown 3x20
Crunches/rev crunches
Stretching
During 1s vitargo/bcaa's
Good session today, punished my self for drinking those beers last night. Trained with a client and showed him a few things so took longer than usual.
Tried a sample of the cellucorc4 pre workout today. Felt great during training, good steady energy and no fatigue even after 2 hours!
Post - 1s hydrobuilder
730pm seafood/steak, veggies/salad
1030pm 1s whey/1s casein, tbl udos oil
4/3/13
730am coffee, 40min walk
830am 1c oats, 1c egg white, Banana, 3 eggs
1s hydrowhey, berries
1230 200g mince, 1c rice, veg, apple
430pm 200g mince, 1c rice, veg
Pre - 1s jacked
Arms/calves
High volume arm workout, chased the pump super set calves. Rode to gym and back
Post - 1s hydro builder
7pm 2 beef patties, veg
1030pm 2s casein, tbl udos
Did my skins/measurements today, little leaner and more muscle so slowly making progress
Leg measurements were a concern though - left leg is 1.7cm smaller than right! Going to start doing some unilateral exercises to try and even things outIm working on my craft and improving every day!
Bookmarks