be my PAL!

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  1. Nice workout but 2 hours?

    Keep it up!


  2. Quote Originally Posted by asianbabe View Post
    does have a strong gamey taste, but they won't touch it! Their loss!

    1) BJ, its ok, you love me, you don't have to admit it




    2).. Sumo squat ..
    10x40kg 6x50kg 6x50kg
    1) So I guess I am being too obvious???



    2) Hmmmm, wish I could've seen these
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  3. Quote Originally Posted by asianbabe View Post
    XJ, nice to see ya drop by, now you're part of the cool thread, haha jk.

    Anyway, since I have some spare time at work, I'm gonna just type up the workout today.. eh it is friday, so I will prob go out, instead of pretty-ing up my log

    T'was a good workout.
    *tear* I always wanted to part of something cool....

    Sounds like a good workout, go out and have some Kangaroo izza:

  4. Aye.. what's up boys! Legs were so sore this morning!!
    Hey ddawg! Yeah my workouts are getting a bit long.. the routine I'm doing is pretty high in volume.. plus tacking on cardio.. oh yeah, tell you a bad secret - I never stretch (coz then that would take 2.5 hours ahhhh catabolic catabolic ahoyy!! ) not until the point where I can barely move is when I do it.. though post-workout cardio helps somehwat probably tonight I'll use the foam roller and do some painful myofascial release stuff, eh I deserve it for being a lazy ass






    Saturday 30th June - cardio x2

    Took an extra day off this week because I was busy with exams, so made up for it today

    AM: 30min elliptical - intervals
    ... 1min @ lvl 15
    ... 2min @ lvl 10
    repeat a few times
    .. 5min @ lvl 10

    PM: 45min random cardio
    ... 10min rower
    (unbearable!!! I hate this machine so frkn much I do it first, makes me look forward to the rest of the workout!)
    ... 35min elliptical
    (my fave machine was finally free! I swear I could probably stay on this forever...)
    ..... random intervals, worked up to lvl 16, then some steady state stuff lvl 10-12 I think.

    I can only handle low-impact work at the moment, especially after yesterday, which is fine with me, low impact does not equal low intensity!!!
    .....

    Weekly supp summary

    Leviathan and reset AD - taken 1 each prior to workout ~45mins-1hr beforehand.. I find that the energy lasts for a while so it hasn't been necessary to take it immediately pre (e.g. 30mins or less).. PAL boys what do you think?

    I also feel as though my endurance is increasing, albeit slowly, and I feel invigorated and a desire to go to the gym.. it has often been pretty hard with the cold weather and dragging myself there, but I haven't really felt that way, but somehow it gets me more motivated and ready to attack!

    .............................. .


    Weekly workout summary


    Sun - OFF
    Mon - Back/Pwo cardio
    Tue - Shoulders/Triceps/Pwo cardio; PM Cardio
    Wed - OFF
    Thur - Chest/Bis/Pwo Cardio
    Fri - Legs/Pwo cardio
    Sat - AM cardio; PM cardio

    Got all the workouts I wanted to get in, in this week, and they were all pretty good. So Big fat tick for this week.. next week I start winter school.. I'm studying SPACE LAW!!!! Haha should be fun. It will get harder to fit in workouts.. 9am starts til 7pm.. which means I leave the house at 7.30am.. get home just in time for bed.. aiyckkkk!! But the good thing is that the gym has changed its opening times til 5.30am instead of 6. So I might be able to sneak in a quick workout if I can get out of bed early enough and drag myself there when it is about 4degrees


    Diet summary

    Also.. haven't really been keeping track of calories lately.. I find myself being way to anal about the little things.. e.g. when I am 100 calories overboard I'll feel like a failure, and if I'm under I'll go nuts as well.. but I'm getting over that and just thinking about portions.. anyway, for a change I logged things today.. this is what I ate:

    1) Oatbran, wheat bran, yoghurt, wpi; efas
    2) Chicken stir-fry - with olive oil, random mixed greens; efas
    3) Cottage cheese, jam, cashews;efas
    4) Kanga stir-fry - with tomato, cabbage, olive oil; efas

    Totals 42f 147c 121p Fibre: 47
    (not including about 8 scoops of bcaas during my two cardio sessions..)

    ...



    My daily posts are so long I'm getting a workout just typing it all up

  5. Nice logs, food items inspire creativity, supplement items inspire conspiracy against customs and workouts inspire hard work.

    Awesome.
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  6. Wow sorry I was away and somehow missed this.....
    Good luck, log looks amazing, detail is great....Im in....sub'd

    john

  7. Quote Originally Posted by asianbabe View Post
    Aye.. what's up boys! Legs were so sore this morning!!
    Hey ddawg! Yeah my workouts are getting a bit long.. the routine I'm doing is pretty high in volume.. plus tacking on cardio.. oh yeah, tell you a bad secret - I never stretch (coz then that would take 2.5 hours ahhhh catabolic catabolic ahoyy!! ) not until the point where I can barely move is when I do it.. though post-workout cardio helps somehwat probably tonight I'll use the foam roller and do some painful myofascial release stuff, eh I deserve it for being a lazy ass
    This is way I am trying to dose my Reset AD Pre and Post WO. Because not only do long workouts elicit catabolic activity, but it also depletes your adrenals.

    Keep up the good work though. Makes me push harder during my workouts...

  8. Quote Originally Posted by xjsynx View Post
    This is way I am trying to dose my Reset AD Pre and Post WO.
    Good point, never thought of it that way.

  9. Quote Originally Posted by xjsynx View Post
    This is way I am trying to dose my Reset AD Pre and Post WO. Because not only do long workouts elicit catabolic activity, but it also depletes your adrenals.

    Keep up the good work though. Makes me push harder during my workouts...
    Interesting idea.. I was under the impression that it would be better if taken more "spread out" during the day?.. any contraindications from taking it that way?

  10. This log is very well put together. Running a marathon are we? That is a proud accomplisment indeed.

    Thanks for illustrating it so well too, I like the sketches/pics that are peppered throughout.

  11. Hey AB, what is your selection rate?? --- After applying, what is the % of you getting selected?

    I bet its darn near 100

  12. Quote Originally Posted by bLacKjAck. View Post
    Hey AB, what is your selection rate?? --- After applying, what is the % of you getting selected?

    I bet its darn near 100
    Haha actually, no! I have major geographical disadvantage, half the things I want to try are either banned (damn customs ) or shipping costs, but if anything, it is usually the first reason. What can I say, you PAL boys are extra nice peeps!

    Quote Originally Posted by Ubiquitous View Post
    This log is very well put together. Running a marathon are we? That is a proud accomplisment indeed.

    Thanks for illustrating it so well too, I like the sketches/pics that are peppered throughout.
    hey thanks for dropping by, this is the one I'm doing.. its 14km, not 42, though
    http://city2surf.sunherald.com.au/index.asp

    Didn't go last year, but I went the year before... took about 1.5 hours haha. Trying to do a bit better this year

  13. lol hey, how's things tommy?!





    Sunday 1st July - Shoulders + Tris


    .. seated Db press ..
    15x5kg 10x7.5kg 6x10kg

    .. Military Press ..
    10x20kg 6x25kg 6x25kg

    .. Db Front raise ..
    15x4kg 12x4kg 12x4kg

    .. Db seated lateral raise ..
    15x3kg 15x3kg 10x4kg

    .. Skullcrushers ..
    10x15kg 7x17.5kg 7x17.5kg

    .. Dips ..
    8, 4,4,4,4 (increased dips by 2!!! and then ran out of steam..)

    .. Tricep pushdown ..
    11x70kg 7x80kg 6x80kg

    .. Cable rear/lat raises
    2 sets x15,12 .. pansy weights

    .. PWO CARDIO .. n/a time to go to work I'll try to get some in tonight.. tryy

    Workout time: ~1hr


    ...

    Edit: so I did end up doing cardio today. And yes I realise there is a LOT of work for me to do if I want to run this marathon!

    Tready: 4 sets x 5min @10km, 2min walking pace in between, then walking for a bit.

    Foods for the day:

    1) Oat/wheat bran, yoghurt, whey
    2) Oatmeal, yoghurt, whey, banana
    3) Mixed beans, chicken, lettuce, tomato, efas
    4) Rice, kanga, random mixed greens, walnuts
    5) Cottage cheese, walnuts, efas

    Totals 47f 254c 179p (54fibre)..

    Supps: Leviathan x 3 today, just trying this out. Going well, seems like I'm starting to build up a tolerance to it already though.

  14. Leviathan isnt loaded up with caffeine... and typically yohimbine will only provide energy for so long, so thats why you arent getting the same jolt from it... interested to see how 3 ed works for you!!!

  15. Quote Originally Posted by asianbabe View Post
    Interesting idea.. I was under the impression that it would be better if taken more "spread out" during the day?.. any contraindications from taking it that way?
    I am taking 3 caps daily.

    I have already tired them split out. 1 am 1 during lunch and 1 post wo.

    Now I am sampling 1 am, 1 pre-wo (6-7pm) and 1 post-wo (9-10pm).

    There should be no issue with taking your doses spread out through the day, but I am trying to take it as support for when I feel I need it most.

    1) Morning time. With 3-AD I am feeling a bit lethargic.
    2) Pre-wo I take 6 caps of RPM and after along stressful day my adrenals could use some support.
    3) Post-wo, my adrenals should be shot by now, so Reset is needed most at this time IMO.

  16. Disclaimer: I am not coming onto you at all.




    Progress pics??

  17. Quote Originally Posted by bLacKjAck. View Post
    Disclaimer: I am not coming onto you at all.




    Progress pics??
    riiiiiiiiiiiight...haha..jk...

  18. Quote Originally Posted by bLacKjAck. View Post
    Disclaimer: I am not coming onto you at all.




    Progress pics??


  19. okok ok just for you bj, i'm back from the gym so I'll take a couple of pics now!

  20. Quote Originally Posted by asianbabe View Post
    okok ok just for you bj, i'm back from the gym so I'll take a couple of pics now!
    ok...bj i now love you..haha..in the most heterosexual way possible
  21. taken today..



  22. Quote Originally Posted by asianbabe View Post
    look great AB!....sweet my 1500 post is of ab in a bikini!...

  23. Quote Originally Posted by john123131 View Post
    look great AB!....sweet my 1500 post is of ab in a bikini!...
    wait couple more!
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