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3km walk home from work
tea wholemeal pasta with olives and tomato sauce, 2 chicken breasts evening snack protein shake with 500ml milk protein shake and liv52, glucosomine, omega3 fish oil and taurine |
equipoise jab this morn
breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, protein shake mid mornin 200gm ham 3slices of wholemeal seeded bread |
shoulders
shoulder press machine 8reps@40kg eachside 8reps@65kg eachside (personal best) 6reps@65kg eachside (personal best) 8reps@40kg eachside front raises db 8reps@15kg supersetted with smith machine overhead press 8reps@30kg then 40kg on smith and repeated another twice side raises db 2sets, 8reps@15kg seated dumbell press 8reps@25kg, 6reps@30kg lever shrugs 8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside, 8reps@40kg eachside legs standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg sled 45* leg press 8reps@80kg 8reps@160kg 8reps@280kg 6reps@320kg (personal best) 8reps@160kg lever leg extension 8reps@30kg 8reps@60kg lever lying leg curl 8reps@30kg 8reps@70kg (personal best) excellent night was pleased i went up on shoulder press and leg press:D but i dropped a 20kg weight on my ankle at the end of the night, so its black and swollen:( home for a protein shake |
lunch
tin tuna with tomatos and sweetcorn, washed down with a pint of milk afternoon snack pro50 protein bar tea pasta with sweet chilli sauce and 2 chicken breasts evening snack 4wheatabix with milk protein shake and liv52, glucosomine, omega3 fish oil and taurine |
weird no bruising or pain in my ankle!! wont complain though
breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, protein shake mid mornin snack pro50 protein bar |
lunch
3slices of wholemeal seeded bread and 200gm of ham mid afternoon snack protein shake tea boiled potatos, quiche, 200gm ham, coleslaw, pasta salad evening snack 4slices of seeded wholemeal bread toasted protein shake and liv52, glucosomine, omega3 fish oil and taurine |
3km at the gym this morning
breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, protein shake mid morning 3slices of wholemeal seeded bread toasted |
lunch
tin tuna with sweetcorn, washed down with a pint of milk mid afternoon snack 200gm ham with 3 slices of wholemeal seeded bread tea boiled potatos, 200gm ham, coleslaw, 3boiled eggs, 1 chicken breast evening snack protein shake protein shake and liv52, glucosomine, omega3 fish oil and taurine |
finished Test and Deca now so just taking the Equip once a week
3km on the treadmill at fast walk on incline. then abs aswell seated crunch. 25@fullstack 25@fullstack +20kg 20@fullsatck +30kg dumbell side bends. 12@30kg each side 12 @40kg each side breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of raisins (sick of sultanas...lol) washed down with a cup of tea, then a protein shake |
start on left, today on right..........more size and shape in my chest and shoulders
http://i216.photobucket.com/albums/c...92011446-1.jpg |
start on left, today on left.......alot better shape/size and more definition
http://i216.photobucket.com/albums/c...92011449-1.jpg |
start on left, today on right.......no comments needed, apart from HELL YEAH!!!!
http://i216.photobucket.com/albums/c...92011447-1.jpg |
mid mornin
3slices of wholemeal seeded bread with peanut butter lunch tin tuna with tomatos, washed down with pint of milk afternoon snack pro50 protein bar |
4weeks and then today, alot of difference
http://i216.photobucket.com/albums/c...92011447-2.jpg |
this is just after getting in from the gym tonight, cant believe the shape difference in my chest from 8 weeks ago
http://i216.photobucket.com/albums/c...2092011452.jpg |
chest
decline barbell press 8reps@ 45kg, 8reps@ 65kg, 8reps@80kg, no rest & dropped to 60kg 8reps, no rest dropped 40kg 8reps........till failure, i couldn't move my arms after incline dumbell bence press 8reps@30kg, 8reps@35kg 2sets of 8reps bodyweight dips Pec dec 8reps@ 56 kg, 8reps@ 88kg cable crossover 8reps@ 45kg did a superset on sitting chest press machine 8@30kg eachside then rest and back on cable crossover 8reps@45kg then superset on sitting chest press machine 8@20kg eachside rest and repeated twice, had to drop weight tonight as i was soooo fecked after decline barbell Triceps seated machine tricep press 8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg, no rest dropped to , no rest dropped to 25kg.........triceps were really burning V bar cable pulldown 8reps@ 60kg, 8reps@ 80kg rope cable pulldown 8reps@ 20kg, 8reps@ 45kg |
on left 6weeks on right tonight.....impressed by the difference in shape in 2weeks.
did 15press ups at body weight, then 10 with my little lad sat on my back to pump my chest when i got in. http://i216.photobucket.com/albums/c...92011452-1.jpg |
protein shake when i got in from the gym
tea wholemeal pasta with tomatos and sweetcorn and 2 chicken breasts evening snack 4slices of wholemeal seeded bread toasted protein shake and liv52, glucosomine, omega3 fish oil and taurine |
breakfast
4wheatabix with milk, cup of tea protein shake 3km walk to work |
dude your diet isnt 100% but it clearly looks like its working for you!!
you've definitely gained good size and shape since the start of the competition and your the only one who is keeping an accurate record of your food and cycle. keep up the good work, my only tip would be try and eat more meat/fish in your diet. |
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yeah i've struggled with food as have found it hard to eat some days, the mrs doesn't eat meat so its not easy to cook 2 different things for tea, but i shall harder as i know i need to be eating it. i worried over the weekend as i thought i had struggled so far for gains, but after looking at the photos i put up yesterday and then how i looked at the start and i had no shape at all i'm really pleased. |
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mid mornin
pro50 protein bar lunch 4slices of wholemeal seeded bread with peanut butter mid afternoon protein shake, 200gm ham 3km walk home |
tea
120z steak, mash potato, peas carrots, onions evening snack 3 fresh figs, nectarine, apple, small peice of flapjack protein shake and liv52, glucosomine, omega3 fish oil and taurine i used to eat alot of fresh fruit, strange i went off eating it just before i started my log |
Quote:
thanks Skinny its hard to see the results yourself sometimes and it helps having other people point it out. 4weeks to go we've all still got a good chance i think |
3km on the treadmill at fast walk on incline.
then abs aswell seated crunch. 25@fullstack 25@fullstack +20kg 20@fullsatck +30kg dumbell side bends. 12@30kg each side 12 @40kg each side breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea, then a protein shake as i said Monday no mpre Deca or Test jabs so just the one this week on friday. gym tonight Back and Biceps, always done workout that way round aswell, so tonight as i feel my biceps are lacking im gonna do them first. |
Biceps
standing barbell curl 8reps@20kg, 8reps@30kg seated dumbell preacher curls [email protected], 8reps@20kg, 8reps@25kg superset standing barbell curl 8reps@20kg rested then repeated twice incline dumbell curls 3sets of [email protected] supersetted each rep with standing barbell curl 8reps@20kg seated preacher curl machine 8reps@35kg, 8reps@50kg back close grip lat pulldown 8reps@50kg, 8reps@75kg seated high row 8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside superset on overhead pulldown cable row 8reps@70kg then seated high row 8reps@60kg eachside then repeated another twice at 60kg T-bar row 8reps@40kg, 8reps@60kg overhead pulldown cable row 8reps @50kg, 8 reps @80kg , 8reps @95kg 8reps@95kg reverse pec dec: 8reps@40kg, 8reps@75kg seated cable row 8reps@60kg, 8reps@70kg arms felt really blasted tonight, switching round worked so i think i'll be doing it this way for while now then home for protein shake |
mid mornin
pro50 protein bar lunch 4slices of wholemeal seeded bread with peanut butter tea wholemeal pasta with tomato sauce and lean meatballs evening snack 6wheatabix with milk protein shake and liv52, glucosomine, omega3 fish oil and taurine appitite has got better the last few days, im sure in the next week or so it'll pick up big time with the effects of the equipoise. |
breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea, then a protein shake 3km walk to work mid morning pro50 protein bar |
lunch
4slices of wholemeal seeded bread with peanut butter mid afternoon snack protein shake tea boiled potatos, coleslaw, cheese onion quiche, lean scottish beef meatballs |
evening snack
6wheatabix with milk protein shake and liv52, glucosomine, omega3 fish oil and taurine equip jab in the mornin and gym for a run then shoulders and legs tomorrow night |
600mg equipoise jab this mornin
3km incline fast walk on treadmill then abs seated crunch. 25@fullstack 25@fullstack +20kg 20@fullsatck +30kg dumbell side bends. 12@30kg each side 12@40kg each side breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea, then a protein shake |
lunch
4slices of wholemeal seeded bread with peanut butter mid afternoon pro50 protein bar tea wholemeal pasta with tomato and basil sauce, cheese and lean scottish meatballs gym shortly shoulders and legs |
shoulders
shoulder press machine 8reps@40kg eachside 8reps@65kg eachside 8reps@65kg eachside 8reps@40kg eachside supersetted on the standing calf machine, that can be used a an overhead press. 8reps@45kg repeated with the shoulder press machine twice. this really blasted my shoulders and i struggled after this as they were pumped so much. front raises db 2sets,8reps@15kg side raises db 2sets, 8reps@15kg seated dumbell press 8reps@25kg, 6reps@30kg lever shrugs 8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside, 8reps@40kg eachside legs standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg sled 45* leg press 8reps@80kg 8reps@160kg 8reps@280kg 6reps@320kg 8reps@160kg lever leg extension 8reps@30kg 8reps@60kg lever lying leg curl 8reps@30kg 8reps@70kg |
shake after gym
evening snack 6 wheatabix with milk protein shake and liv52, glucosomine, omega3 fish oil and taurine got weighed tonight still 210lbs |
3km incline fast walk on treadmill
then abs seated crunch. 25@fullstack 25@fullstack +20kg 20@fullsatck +30kg dumbell side bends. 12@30kg each side 12@40kg each side |
left is last week, right is this morning.
abit different lighting as left was at night and other is during the day, but you can see shoulders are looking fuller and traps are looking good. also you can see im getting a little more vascular http://i216.photobucket.com/albums/c...92011462-1.jpg |
after lastnight on the shoulder press machine i thought i could manage more on each side, so this morning after the treadmill i thought i'd have a go at it.
so managed 8reps@40kg, 5reps@70kg, 5reps@60kg. so very very pleased that i managed to go up to 70kg each side!!!! breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea, then a protein shake |
mid mornin
pro50 protein bar lunch 4slices of white bread with peanut butter ran out of wholemeal bread and they didnt have any at local shop so will be stocking up later...lol |
mid afternoon
4slices of white bread with 200gm ham tea 2 large helpings of the mother-in-laws quorn lasagne, with salad |
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