be my PAL!
- 07-16-2007, 09:05 PM
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!!
- 07-16-2007, 09:29 PM
07-16-2007, 10:52 PM
07-16-2007, 11:13 PM
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?
07-17-2007, 12:27 AM
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!
07-17-2007, 12:30 AM
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.
07-17-2007, 06:00 AM
07-17-2007, 07:07 AM
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.
07-17-2007, 07:19 AM
07-18-2007, 02:38 AM
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
07-18-2007, 04:17 AM
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.
07-18-2007, 12:24 PM
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
07-21-2007, 04:17 AM
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.
07-21-2007, 10:43 AM
07-21-2007, 10:39 PM
07-21-2007, 10:43 PM
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
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.
07-21-2007, 11:57 PM
07-22-2007, 03:29 AM
07-22-2007, 04:38 AM
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!
07-22-2007, 04:42 AM
07-22-2007, 04:50 AM
07-22-2007, 04:57 AM
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
07-22-2007, 05:01 AM
$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
07-22-2007, 05:04 AM
07-22-2007, 05:05 AM
07-22-2007, 05:23 AM
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.
07-23-2007, 11:14 PM
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
1 fish oil
11am - Meal 2
4oz chicken breast
1 cup cauliflower
1 fish oil
2pm - Meal 3
1.5 scoops wpi
3/4 cup strawberries
1/2 cup chinese broccoli
1 fish oil
3.30pm - Meal 4
1.5 cups chinese broccoli
1 fish oil
5.30pm - Meal 5
1 cup broccoli
7.30pm - Meal 6
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.
07-24-2007, 12:16 AM
07-24-2007, 06:08 AM
07-24-2007, 06:34 AM
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