Snipers Stinking Log - Printable Version

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Snipers Stinking Log - sniper300c - 09-04-2011

tea
12oz steak, mash potato, brocolli. peas


went to a party last night so my evening snack was
egg sandwiches, onion bajis spring rolls, sausage rolls


protein shake before bed and liv52, glucosomine, omega3 fish oil and taurine

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Snipers Stinking Log - sniper300c - 09-04-2011

gym this morning
legs
standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg



then home for a protein shake and breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea

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Snipers Stinking Log - sniper300c - 09-04-2011

mid mornin
200gm ham with 3slices of wholemeal seeded bread


lunch
tin tuna, tomatos, sweetcorn washed down with 1 pint of milk


mid afternoon
pro 50 protein bar



tea
wholemeal pasta, 3 chicken breasts, chorizo sausage and spicy tomato and garlic sauce


evening snack
3slices of seeded wholemeal bread with peanut butter


protein shake and liv52, glucosomine, omega3 fish oil and taurine

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Snipers Stinking Log - sniper300c - 09-05-2011

500mg test e jab

then gym, did 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 sultanas washed down with a cup of tea, then a protein shake

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Snipers Stinking Log - sniper300c - 09-05-2011

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg

incline dumbell bence press
8reps@30kg, 8reps@35kg (personal best)

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@35kg eachside
rest and repeated twice

2sets of 8reps bodyweight dips

Pec dec
8reps@ 56 kg, 8reps@ 88kg


Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg


went up 5kg on incline bench press and felt it wont be long till i can go up again, couple of weeks and i'll be pushing 40kg dumbells on the incline easy.

protein shake when i got home

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Snipers Stinking Log - sniper300c - 09-05-2011

mid morning
200gm ham with 3 slices wholemeal seeded bread


lunch
tin tuna with sweetcorn and tomatos, 1 pint of milk


afternoon snack
pro50 protein bar


tea
wholemeal pasta, olive and tomato sauce with meatballs


evening snack
4slices of wholemeal seeded bread toasted, reason i eat alot of this bread is its nearly 5gm of protein a slice


protein shake and liv52, glucosomine, omega3 fish oil and taurine

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Snipers Stinking Log - sniper300c - 09-06-2011

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, then a protein shake then out the door



3km walk to work

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Snipers Stinking Log - sniper300c - 09-06-2011

mid mornin
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter


mid afternoon
protein shake with 500ml milk

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Snipers Stinking Log - sniper300c - 09-06-2011

left 3weeks ago, right was this morning.
abit more shape in the chest and shoulders

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Snipers Stinking Log - sniper300c - 09-06-2011

tea
spicy sweet chilli beef with noodles and peppers, onions


evenin snack
4slices of wholemeal seeded bread toasted


protein shake and liv52, glucosomine, omega3 fish oil and taurine

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