be my PAL!

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  1. Tuesday 17th July - Chest, bis, cardio

    ... Incline db flyes
    15x6kg 12x8kg 6x10kg

    ... Incline db press
    12x12kg 5x14kg 5x14kg

    ... Flat db press
    12x12kg 5x14kg 4x14kg

    ... Cable flyes
    15x20kg 10x25kg 10x25kg

    ... BB curls
    15x12.5kg 8x17.5kg 8x17.5kg

    ... Incline db curls
    15x4kg 6x5kg 6x5kg

    Cardio: 1 hour body step.



    Diet has been very bland lately, I'm trying to cut out artificial sweeteners.. looks a bit like this

    1) Oats, banana, chicken
    2) Oats, banana, whey
    3) Sweet potato, chicken, greens & veg
    4) Same as 3

    Cutting down volume of workouts a little bit, I don't really like that, but I don't want to end up having to take another week off from overtraining/getting sick again. My gym bought some pretty new dumbbells, and benches so I was using them all day.. they remind me of the formula one grand prix... they are seriously cool!

    Eating some more carbs as well and it seems to help with mood and recovery. Leviathan is 2 caps pre-workout now, and one later in the day. Still going great. Despite my uppage in carbs, tummy is shrinking! Down 1.5cm since the beginning. But I am always thirsty!!

    ...


  2. Quote Originally Posted by asianbabe View Post

    Sublimal.. that has got to be the first time I've heard that my writing is scary... I'm at a loss as to why that is so...!
    Scary neat... especially for a workout journal!

    I have doctor's handwriting.... too much formal education in my lifetime!

  3. Haha it's not neat anymore, which is why I'm resorting back to typing
    •   
       


  4. Nice, DBs are my favorite things to use in the gym.

    Are you changing up your routine a tad, or are you still going high volume, balls out style?

  5. Quote Originally Posted by Ubiquitous View Post
    Nice, DBs are my favorite things to use in the gym.

    Are you changing up your routine a tad, or are you still going high volume, balls out style?
    Balls??? Balls?? I don't have any

    Well some slight changes. I've dropped a couple of isolations (which equates to ~5 sets per workout), and instead of extra post-workout cardio, I'm going for an hour long session at night. Usually I would be tempted to go for extra cardio at night anyway, this just makes my lifting sessions a bit shorter, and so I can go home eat and get to recovering. That's the theory anyway!

  6. Sure you do, you post amongst female-starved boys here. You must have balls.

    That's a better plan, in my opinion... I would rather split cardio up (if I ever did cardio that is) to later in the day, as I use too much of my ATP/glycogen for my workouts... I would be on empty by the time I threw down the cardio....... catabolic one would say.

  7. Quote Originally Posted by Ubiquitous View Post
    Sure you do, you post amongst female-starved boys here. You must have balls.

    That's a better plan, in my opinion... I would rather split cardio up (if I ever did cardio that is) to later in the day, as I use too much of my ATP/glycogen for my workouts... I would be on empty by the time I threw down the cardio....... catabolic one would say.
    I'm a firm believer in the 4:1 rule.

    Once the ratio of guys:girls reaches or exceeds 4:1, girls start being treated like another one of the dudes.
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  8. Actually you guys found me out, I tend to make friends with guys a lot easier. Girls are whiny and *****y. That's why I like boys

    I rest my case.

  9. Quote Originally Posted by asianbabe View Post
    Actually you guys found me out, I tend to make friends with guys a lot easier. Girls are whiny and *****y. That's why I like boys

    I rest my case.
    I tend to agree; however, I still like girls, but for 2 different reasons
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  10. Wednesday 18th July - Legs, cardio

    ... leg extensions ...
    15x25kg 10x35kg 8x45kg

    ... leg press ...
    10x120kg 6x140kg 6x140kg

    ... db lunges ...
    2 sets: 10/10 x 12kgs

    .. then I did some light squats, front squats and stiff legged deads
    8 sets x8, working on form. I usually go below parallel but today they were all a2g. My abs felt like they had a pretty good workout.

    ... standing calf raises ...
    2 sets x 30

    ... lying hamstrings ... almost "forgot" to do these
    10,10,8 x 17.5kg


    Cardio: 1 hour ... stepping, jumping, random fun sh1t.



    Not the bestest of workouts, I actually ran out of steam halfway through and felt kinda dizzy, which is why I took it a bit easier towards the end.

    On an unrelated note, saw an old lady hobble down the road with a walking stick in the freezing cold. I felt saddened, almost to the point of tears...sometimes I feel like I just take for granted my relatively comfortable lifestyle. I sit in my room with my heater on full blast, and I'm thinking that lady is probably freezing at home with her old clothes on and no one to take care of her.. I hate feeling bad about things like this, and I feel so helpless

    ...

  11. awww......what a kind soul. I think everybody takes something for granted and you would be amazed how such a little thing that goes so unnoticed really means to you when it is gone. Chewing is a good example, i found that out first hand, not being able to eat solid foods really screws you up.

  12. yea its so easy to take things for granted ... you miss them when they are gone... i learned that the hard way as well this year when my left arm was immobilized for months... its such an alien feeling to try to adapt when your suddenly disabled

  13. overdid it at a party last night.
    shouldn't have checked... the damage = +3lbs grrrrrrrrr
    Grrrrrrrrrrr never drinking again. Hope weight goes back to normal after a couple of days back of good eating.

  14. Quote Originally Posted by asianbabe View Post
    overdid it at a party last night.
    shouldn't have checked... the damage = +3lbs grrrrrrrrr
    Grrrrrrrrrrr never drinking again. Hope weight goes back to normal after a couple of days back of good eating.
    Are you familiar with the 'set point' theory? As long as it doesn't become a regular habit, you will bounce back to normal at about the same pace you 'strayed from the flock'.
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  15. Quote Originally Posted by thesinner View Post
    Are you familiar with the 'set point' theory? As long as it doesn't become a regular habit, you will bounce back to normal at about the same pace you 'strayed from the flock'.
    Yeah I've heard of it, and usually any weight I gain will drop back after a couple of days or so. I hey by the way do you have any light reading on it?




  16. Sunday 22nd July - Back, cardio

    Worked out with a mate so here's some of the stuff we did, about 3-4 sets of each, with little rest between sets.

    BB rows 4x15
    Db rows 3x12
    Lat pulldowns 3x15
    Straight arm pulldowns 3x15
    Hyperextensions 3x15

    Cardio: 20min elliptical @ level 10 (I rarely check because I don't think they're that accurate, but today I did and the hr monitor said I was at 170.. felt more like 120...) Cardio is almost getting too easy!


    Form was pretty good, felt great MM connection today. Also took 2 leviathan pre-workout.

    ...

  17. Quote Originally Posted by asianbabe View Post
    Yeah I've heard of it, and usually any weight I gain will drop back after a couple of days or so. I hey by the way do you have any light reading on it?
    nothing in particular. I know BB.com has a bunch of articles that touch on the subject if you're interested in looking into the concept further.
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  18. solid back workout AB. Looks like you scaled back the volume?

    Do you normally train alone?

  19. Yeah, usually, because I train in the mornings.. at that weird time when nobody is there.. the 6am work crowd have just left for work, and the 9.30 mums aren't in yet .. oh yeah, nice new AVYYYYYYYYYYYYYYYYYYY!


    Fit, I see you.. come out and say hello!

  20. I will now torture you for the remainder of this log with high caloric foods:

  21. Quote Originally Posted by asianbabe View Post
    Yeah, usually, because I train in the mornings.. at that weird time when nobody is there.. the 6am work crowd have just left for work, and the 9.30 mums aren't in yet ..
    I'm exactly the same way at my commercial gym.. Either it's early during that lapse of people, or it's late. I train alone too.

    fitnecise, the mini pizza only fuels ideas for cheat day.

  22. hey meanie, this is what I'm eating..





    Let me see if I can remember the prices
    ..chicken breast in the corner $10/kg, that's a bit more than 2kg there to last me about 3 days I think if I eat it at every meal
    ..lots of green tea
    ..almonds, avocado, mixed nuts, fish oils, sesathin
    .. cauliflower.. just coz it was cheap, I can't afford broccoli right now since it is $7bux a kg and I eat a LOT.
    .. strawberries, these are about $4 a punnett. One a day keeps me happy.


    2nd pic - MMmm carbs, but its not pizza
  23. Never enough
    EasyEJL's Avatar

    $10/kg for chicken breasts? damn, thats pricey. I hope its boneless at least for that. Can get boneless breasts in the US for half that. Looks like a good overall meal plan tho, i'm hungry now
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  24. My plan backfired, Liv's food pics are making me drool now >: (

  25. My plan backfired, Liv's food pics are making me drool now >: (

  26. suckas! Heh I'm not hungry much.. coz I'm eating the same things..

    5 of 6 meals today looked something like this:
    4oz grilled chicken
    10 almonds or walnuts or cashews
    1 cup greens (asparagus, broc or cauliflower)
    fish oil or sesathin

    My oven broke, literally

    Easy, they're usually about $9-10/kg.. in your currency probably about $8ish.. kangaroo and tuna are probably cheaper, but I'm sick of eating them now.
  27. Thumbs up Time for an update!!!!





    Been pretty busy the past couple of days, but I've been working out and eating well

    Monday - Shoulders and calves, and Cardio in the AM for 25mins at the beloved elliptical machine.

    Tuesday - LEGS BABY!!!!! Did some squats, leg extensions, leg curls, leg press, stiff leggeds.. no cardio coz I was getting late for school.

    Diet for the past few days, today I get some extra carbs coz I've been living on cauliflower and strawberries for 3 days now!

    Here's what I ate yesterday... strangely enough I'm not really craving, but I do feel a bit weaker.

    ...


    8.30am - Meal 1
    4oz chicken breast
    1 large red capsicum
    10 almonds
    1 fish oil
    1 sesathin

    11am - Meal 2
    4oz chicken breast
    1 cup cauliflower
    10 almonds
    1 fish oil


    2pm - Meal 3
    1.5 scoops wpi
    3/4 cup strawberries
    1/2 cup chinese broccoli
    10 almonds
    1 fish oil

    3.30pm - Meal 4
    4oz chicken
    1.5 cups chinese broccoli
    10 almonds
    1 fish oil
    1 sesathin

    5.30pm - Meal 5
    4oz chicken
    1 cup broccoli
    20 almonds

    7.30pm - Meal 6
    3.5oz kangaroo
    3 cups chinese cabbage
    3 fish oil

    Fitday totals: 1659cal 65f 61c 214p 28fibre

    ...

    Pretty happy with my progress so far, supps are still doing a good job, took 2 leviathan + 1 reset ad preworkout as usual, I was fired up to lift even in the freezingness morning that it was today.

    ...

  28. mmm cauliflower

  29. getting turned on by cauliflower ey....:::motherly tone:: did you eat yet today?

  30. Quote Originally Posted by asianbabe View Post
    getting turned on by cauliflower ey....:::motherly tone:: did you eat yet today?
    Claro que si

  31. Quote Originally Posted by fitnecise View Post
    Claro que si
    Mentiroso

  32. Carb up last night:

    1 cup green beans
    1/2 cup oatmeal
    1 banana
    3tsp milled flaxseed
    6oz sweet potato
    10 almonds
    efas


    and now back to chicken, cauliflower and almonds until friday!!!

    And my banner has disappeared again

  33. hi im looking for a pal

  34. Quote Originally Posted by nycste View Post
    hi im looking for a pal
    Finally somebody accepted my invitation!!

  35. Quote Originally Posted by asianbabe View Post
    Finally somebody accepted my invitation!!
    does that mean now i get access to all u got to offerz?

  36. Quote Originally Posted by nycste View Post
    does that mean now i get access to all u got to offerz?
    of course not

  37. pal? i was told that i would find a pal here, no?

    great log, btw!

  38. Wow it took me forever to get subscribed to this....got some catching up to do! Log looks great though!

  39. Thanks you two for dropping in, let me know if you have any questions!




    Wednesday 25th July - Cardio and some more cardio

    AM: 25min elliptical.. random intervals 8-12

    PM: 1 hour step/jump/kicking class. This was killer hard!

    Diet Totals 1541cal 63f 49c 204p 22fibre

    I've been eating 60 almonds a day, for the past 4 days ~10 with each meal. Tomorrow I will buy some walnuts and maybe cashews for an incredibly exciting change, and it looks like my avocado has ripened so I'll eat that as well. Since I have no carbs to look forward to, I look forward to eating NUTS. Hah.

    ...

  40. you should try these hawaiian nuts i got here.

    very high in protien with fat loss properties oh and good for the skin ive been told lol.
  

  
 

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