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  1. #61
    Registered User Zenith's Avatar
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    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!
    Im working on my craft and improving every day!
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  2. #62
    Registered User Zenith's Avatar
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    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!
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  3. #63
    Registered User Zenith's Avatar
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    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!
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  4. #64
    Registered User Zenith's Avatar
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    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 calories
    Last edited by Zenith; 01-19-2013 at 11:29 PM.
    Im working on my craft and improving every day!
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  5. #65
    Registered User Zenith's Avatar
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    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!
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  6. #66
    Prep Coach NaturalPursuit's Avatar
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    been crushing it man!
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  7. #67
    Registered User Zenith's Avatar
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    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.J7Lp28
    Im working on my craft and improving every day!
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  8. #68
    Registered User Zenith's Avatar
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    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 area
    Last edited by Zenith; 01-25-2013 at 06:45 PM.
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  9. #69
    Registered User Zenith's Avatar
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    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 off
    Im working on my craft and improving every day!
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  10. #70
    Registered User Zenith's Avatar
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    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 tommorow
    Im working on my craft and improving every day!
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  11. #71
    Registered User Zenith's Avatar
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    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, frys
    Im working on my craft and improving every day!
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  12. #72
    Registered User Zenith's Avatar
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    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, veg
    Im working on my craft and improving every day!
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  13. #73
    Registered User Zenith's Avatar
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    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 oil
    Im working on my craft and improving every day!
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    Keep destroying it man great log!
    Sponsored Athlete
    Power Supplements
    www.protein-n-more.com.au

    Team 3DMJ
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  15. #75
    Registered User Zenith's Avatar
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    Originally Posted by Bbeasley89 View Post
    Keep destroying it man great log!
    Thanks champ!
    Im working on my craft and improving every day!
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  16. #76
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    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 plan
    Im working on my craft and improving every day!
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  17. #77
    Registered User Zenith's Avatar
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    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 udos
    Im working on my craft and improving every day!
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    Registered User Zenith's Avatar
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    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 mix
    Im working on my craft and improving every day!
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    Registered User Zenith's Avatar
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    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 cardio
    Im working on my craft and improving every day!
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    Registered User Zenith's Avatar
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    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 shake
    Im working on my craft and improving every day!
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    Registered User Zenith's Avatar
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    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.Jnb8At
    Im working on my craft and improving every day!
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    mariobrochill is offline
    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?


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  23. #83
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    Originally Posted by Zenith View Post
    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;

    Hi there,

    450g protein, 300g carbs, 100g fats is 3900 cals not 2550 calories
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    Originally Posted by mariobrochill View Post
    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.
    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!
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    Originally Posted by Whatmate View Post
    Hi there,

    450g protein, 300g carbs, 100g fats is 3900 cals not 2550 calories
    Thanks bro, good observation!
    Im working on my craft and improving every day!
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    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 job
    Im working on my craft and improving every day!
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    mariobrochill is offline
    Originally Posted by Zenith View Post
    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...
    Kiyoshi pisses me off that prick.
    300 grams if you're running gear then sure, but if I may ask, how far out is your show and what is your current conditioning like ATM?
    Do I even lift?


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    Originally Posted by mariobrochill View Post
    Kiyoshi pisses me off that prick.
    300 grams if you're running gear then sure, but if I may ask, how far out is your show and what is your current conditioning like ATM?
    Still about 25-30 weeks from 1st show. 12-13% BF
    Im working on my craft and improving every day!
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  29. #89
    Registered User Zenith's Avatar
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    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!
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    Registered User Zenith's Avatar
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    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 out
    Im working on my craft and improving every day!
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